Cal's Training Journal

[super_rice]

i don't have any true assistance exercises. i'll throw in some weighted situps and cuff work anywhere i can. that's about it. i geuss all the sports i play can be counted as assistance too..

i deload first week of may, and there is quite a bit of torture to go before i get there.

 

[super_rice]

5x5 Volume Phase - Week 3, Day 2
Wednesday, 20 April, 2005

BW: 176
Training time: 1.5hrs

Full Olympic Backsquat
Bar x 5, 135 x 3, 155 x 5
Set 1: 175 x 5
Set 2: 175 x 5
Set 3: 175 x 5
Set 4: 175 x 5
Set 5: 175 x 5

Nice and snappy

Military Press
60 x 5, 85 x 5
Set 1: 105 x 5
Set 2: 105 x 5
Set 3: 105 x 5
Set 4: 105 x 5
Set 5: 105 x 5

slowly getting a feel for these.

Mixed Grip Deadlifts
135 x 3, 185 x 4, 225 x 2, 245 x 1
Set 1: 265 x 5
Set 2: 265 x 5
Set 3: 265 x 5
Set 4: 265 x 5
Set 5: 265 x 5

pwned it. switching to mixed grip makes a bid difference! videos of set 1 and set 5 tomorrow!

Weighted Chinups
BW+5 5x5


Track meet tomorrow, I'm running 60m and throwing 5.44kg shot. And after a workout like todays!

 

[lavi]

Heya rice, good luck in the meet! I know you're into Oly lifting, so why not try learning the hook grip at some point?

 

[coolcolj]

yeah work you cuffs, rear delts and back (mid/lower traps) more, or else one day it will be too late

problems happen in a gradual way, and take even longer to reverse, and usually will never be the same again

 

[super_rice]

yeah work you cuffs, rear delts and back (mid/lower traps) more, or else one day it will be too late

problems happen in a gradual way, and take even longer to reverse, and usually will never be the same again

thanks for the heads up.

at current time, my rotator cuff exercises are all around 15-20lbs and i do them in a circuit style, 8-10 reps, at the ass end of workouts. should i do some specialization for rotators or is this enough?

 

[super_rice]

5x5 Volume Phase - Week 3, Day 2
Training Videos

Gotta start compressing these videos. I absolutely owned the 265. I will get vids of my military presses. I think my form on those needs some major work.

and for some reason, in these videos it looks like i'm not fully extending or fully locking out.

Mixed Grip Deadlifts

[ Set 1 ] http://s51.yousendit.com/d.aspx?id=3ONO3N3O6F3QD04DBT6IGOV1ZL


[ Set 2 ] http://s51.yousendit.com/d.aspx?id=2NLVA3Z02CUU015QDLVI8XSXPA

 

[Phaded]

scapula exercises are also good for throwing

 

[super_rice]

5x5 Volume Phase - Week 3, Day 3
Friday, 22 April, 2005

BW: 177? (been increasing the food intake even more to keep up with the increase in activities...)
Time: 1hr 15min

Bench Press
Bar x 10, 95 x 5, 135 x 5, 155 x 5
Set 1: 170 x 5
Set 2: 170 x 5
Set 3: 170 x 5
Set 4: 170 x 5
Set 5: 170 x 5

Video of set 5 coming.

Full Olympic Backsquat
Set 1: 95 x 5
Set 2: 135 x 5
Set 3: 155 x 5
Set 4: 175 x 5
Set 5: 195 x 5
Set 6: 215 x 5

Set 7: 230 x 5 +5lbs 5RM PR

Video coming...

Bent Over Rows
Bar x 10, 95 x 5, 115 x 5
Set 1: 130 x 5
Set 2: 130 x 5
Set 3: 130 x 5
Set 4: 130 x 5
Set 5: 130 x 5 +5lbs 5x5 PR

Set 3 i took video of my bare back, so i could check form. coming as soon as i grab the camera and upload the vids.

had a 30min soak in epsom salts, then contrast shower... all after a large dinner. going to go stretch out now and watch a movie. what a great friday night.

oh, midterm average that goes to universities: 91.1667%

English: 90
Chemistry: 90
Biology: 91
Exercise Science: 96
World Issues: 95
Canadian Law: 93
Calculus: 85

 

[super_rice]

5x5 Volume Phase - Week 3, Day 3
Training Videos

i hope i'm not sick AGAIN. i feel like garbage right now. praying it's only the weather or maybe signs of overtraining. anything but sickness again, especailyl this close to york championships (3 weeks)

Bent Over Rows
[ Set 3 ] http://s9.yousendit.com/d.aspx?id=171SUSZC78CCO2G4PLZIZQF93E

form?!

Full Olympic Backsquat
[ 230lbs 1x5 PR ] http://s9.yousendit.com/d.aspx?id=0II2A664P8CGU2941XZ2023TK6

i'm a 3rm kind of guy... notice how almost every exercise i get tired between reps 3-4.

Bench Press
[ Set 5 ] http://s12.yousendit.com/d.aspx?id=3P4HBYP5U9TZT26JGGCM4QRSAG

 

[super_rice]

5x5 Volume Phase - Week 4, Day 1
Monday, 26 April 2005

BW: 176
Time: 1hr 15min

At this point it's really a love/hate kind of thing. I really really would love deloading to come so I can get away from the 5 rep stuff and also see what my body has in store in terms of strength. However, I wouldn't mind loading some more as I know deep down that this is doing me good.

Bench Press
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 135 x 5
Set 4: 155 x 5
Set 5: 165 x 5
Set 6: 175 x 5
Set 7: 185 x 5

Set 8: 195 x 5 +10lbs 5RM PR!

Biggg PR, smoked that shit. I should have no problem hitting a 235+ 1RM

Full Olympic Backsquat
95 x 5, 135 x 3, 175 x 3, 205 x 1
Set 1: 215 x 5
Set 2: 215 x 5
Set 3: 215 x 5
Set 4: 215 x 5
Set 5: 215 x 5 +5lbs 5x5 PR!!
Big PR here as well, and my form was pretty much spot on. Wasn't perfect, but close enough, considering this is maximal load for me (for 5x5).

Videos coming

Bent Over Rows
Set 1: Bar x 10
Set 2: 95 x 5
Set 3: 125 x 5
Set 4: 135 x 5
Set 5: 145 x 5

Set 6: 150 x 5.5 +5lbs PR!

Sweet, 3 PRs today, all relatively easy. It's like I can load for another week! Well, we'll see how that feeling changes at the end of the week

VIDEOS coming tomorrow