My Training Journal

[ExtraMile]

I may have to get it stitched, the cut is pretty deep right through the thick skin on the ball of my foot. Im limping around the house lol. It bled alot and I couldnt get it to stop when I first did it, eventually I had to tie a t-shirt around my foot. It is like a razor blade cut - you can see right down into the skin. I've got an appointment with a nurse in a few hours so I'll see what she says.

I really want to squat, while I was away I roughly mapped out my target weights for the next 11 weeks leading to the meet...

Resetting to the base diet has me hungry almost all the time

I found that eating mostly carbs made me lethargic and I couldnt get full. That is a pretty good sign as it shows my body had adapted to use fats for the primary fuel source and save the glycogen for intense exercise.

 

[ExtraMile]

Late morning workout today:

Squats
110 x 5
154 x 5
198 x 5
242 x 2
286 x 3 third rep was a grinder
some lighter sets to work on form

Standing Calves
132 x 25, 15
shut it down, pretty hard to get good calf contractions without hurting my foot, didn't want to open up the cut and prolong the healing

"Natural" GHR
3 sets of 6-8 reps

Lying Leg Curl
2 sets of 15-20 reps

Leg Press (slow negatives)
285 x 15
305 x 10

Abs
Hanging: 3x10-15
Ab Wheel: 3x10 (slow)

Cardio x 15 mins

 

[Tblock1]

sweet squatting man whats the heaviest you've ever gone on squats?

 

[ExtraMile]

My strongest set was probably when I did 264x8. But the biggest weight I've ever got under is 286. I hit it two weeks ago for 3 reps, and again this morning for 3. I have 10 or 11 weeks until my meet where I want to hit 330.

I'm hoping I can take the 3 rep sets up to around the 295-303 range, then I'll drop to doubles and squeeze out a few more weeks of progress, then finally for the last 2 or 3 weeks before the meet just work with singles.

I estimate my 1rm right now to be about 305-310. Putting 20lbs on my squat in 10 weeks is reasonable IMO. Technique work will help a lot. I need to arch out of the hole more.

 

[ExtraMile]

Chest, Shoulders + Biceps today

Bench
Bar x 5 x 2-3 sets
88 x 3 x 2 sets
121 x 5 x 2 sets
154 x 5
187 x 3
198 x 3
209 x 3
Lots of sets to warm up and adjust technique, finally getting there

Seated DB
33's x 8
50's x 14
55's x 9
Did a set with the 61's but shoulders crashed and I only got a few reps

Flat DB
28's x 8
39's x 8
55's x 8
61's x 6
66's x 4

Low Incline Flyes
3x10-12

Straight Bar Curls
5x9-10

Rope Cable Curls
3x12-15

Stability work using kettlebells suspended from bands - 4 sets

Cardio x 20 minutes

 

[ExtraMile]

Sliced the tip of my finger off at work today, Planning on deadlifting twice this week too...

 

[lweaver]

So you are bleeding from...everywhere?

 

[ExtraMile]

Lol my foot has started healing, just feels like a very sore bruise right now.

My finger is bandaged up and yes it bled alot and I got sent home from work. It may make gripping awkward tomorrow but we'll see.

 

[Tblock1]

damn bro you better stop cutting yourself! haha do be careful though and dont let the finger one get infected

 

[ExtraMile]

Yeah my foot is prety much healed now, looks like Ill be able to train calves properly again in the next couple of days. My finger is real sore though and I actually made it bleed again today while at the gym. Had to just grip everything without my index finger on the bar.

Because of my holiday I had to re-arrange my training this week slightly so Ill end up hitting back again on Friday. Because of that I decided to just do some speed deadlifts with a little assistance work for hips, then just hit lats but no upper back, wanted to stay strong for Friday where Ill pull a close max triple. Finished with a little tri work and some abs.

Speed Deadlifts w/ doubled red bands
(bands add aprox 65lbs at the top)
132 x 2 x 3 sets
154 x 2 x 2 sets
176 x 1 x 3 sets
220 x 1 x 2 sets

Sumo Deads
3 sets of 15 (light weight)

Two Handed KB Swings (in conventional DL stance)
35's x 20
44's x 15 x 2 sets

Chins
5 sets of 8 w/ a medium width neutral grip

DB Pullover - 3 sets of 8-12, worked my tri's a lot harder than I thought

Reverse Grip Bench - 4 sets (not great)

Abs
Weighted Decline Situps: 3 sets of 8 w/ 35lb KB
Pulldown Abs: 2 sets of 25

then some sets of light benching to work on technique

Going to drop the pullovers for a while. Moving tri's to back day and hitting them when they were fresh (ie not tired from presses) has been working well so the pullovers defeated the whole objective. Back work will now be deads -> BB Rows -> Chins/Pulldowns with 1-2 sets of shrugs thrown in while Im unloading the bar after deads.