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u reffering to the Southern Powerlifting Federation? that is fucking hilarious if you were...
My Training Log
- Thread starter amounirl
- Start date
Yeah lol
BS Day
Today was the worst strongman training session we've ever had and the best BSing session we've ever had. I had fun, even if I didn't get much work done.
Axle
Worked up to a top set of 3 cleans and 5 presses with somewhere around 150-160, we'll call it 155.
Chain Yoke
Worked up to 385 for 80 feet on a slight sideways incline, threw me out of my already tenuous groove.
Axle Deadlift
Worked up to 1x355 before my grip started being a bitch.
But it was so much fun BSing. Since I didn't get much done here I'm doing some push ups at home. 2x30 with a pause just 1 inch off the ground for the upper back involvement, then pushing myself as far away as possible from the ground at the top, to get the obliques or serratus or whatever it is on the side that gets involved. I need to start incorporating more push ups because they're a great movement for the chest/pressing muscles that lets you get your shoulderblades unpinched. I might just get in 60 strict form paused reps and 15 paused diamond reps every crappy pressing day, or 100 loose form and 30 unpaused diamond push ups every good pressing day (surprisingly easier). Good to vary it up.
Went to an asian buffet today and hit a new BW PR, 208 on my home scale, which is the equivalent of 212 on my gym scale, a 1 lb home pr and 2 lb gym scale PR. I haven't been eating much these last few days so hopefully all this sashimi and terriyaki chicken will yield me some gains I've been missing out on. No videos from today.
Today was the worst strongman training session we've ever had and the best BSing session we've ever had. I had fun, even if I didn't get much work done.
Axle
Worked up to a top set of 3 cleans and 5 presses with somewhere around 150-160, we'll call it 155.
Chain Yoke
Worked up to 385 for 80 feet on a slight sideways incline, threw me out of my already tenuous groove.
Axle Deadlift
Worked up to 1x355 before my grip started being a bitch.
But it was so much fun BSing. Since I didn't get much done here I'm doing some push ups at home. 2x30 with a pause just 1 inch off the ground for the upper back involvement, then pushing myself as far away as possible from the ground at the top, to get the obliques or serratus or whatever it is on the side that gets involved. I need to start incorporating more push ups because they're a great movement for the chest/pressing muscles that lets you get your shoulderblades unpinched. I might just get in 60 strict form paused reps and 15 paused diamond reps every crappy pressing day, or 100 loose form and 30 unpaused diamond push ups every good pressing day (surprisingly easier). Good to vary it up.
Went to an asian buffet today and hit a new BW PR, 208 on my home scale, which is the equivalent of 212 on my gym scale, a 1 lb home pr and 2 lb gym scale PR. I haven't been eating much these last few days so hopefully all this sashimi and terriyaki chicken will yield me some gains I've been missing out on. No videos from today.
5-21-12: 3x5 Squat
Stair Box Jumps to warm up
3x5x2 stairs
3x5x3 stairs
1x5x4 stairs
Squat
Warmups
5x225
5x265
9x300 Squat 300x9 - YouTube
Front Squat
3x8x185
Good Mornings
20x135
Wrist curls in between sets of squats
Today was pretty decent, the gym opened late so I did some box jumps outside to warm up, they're actually really great for warming up the hips, explosiveness-wise and flexibility-wise. I reduced my training max on the squat to 355 because that's the most I could hit last week, yet today I did 300 for 9 reps with maybe 1 left in the tank, which calculates to about 385, which is my previous training max based on 345x4 and 330x6. So I know I could hti 385 on a really really good day. But I'm going to keep my training max low to accommodate for bad days, maybe throw in a few singles with 365 whenever I feel strong just to get used to heavy weight. I felt my form was decent today besides the buttwink.
Then after my squats I was watching my buddies squat because they're fairly new and need technique ques to keep their knees out and backs arched. Finally I got to my front squats and by the time I was done I barely had any time left before the weight room closed, so instead of doing 165 for 3x8, I just did 135 for 20 reps. My lower back was stiff and pumped as hell, and I could barely walk afterwards, or bend down to pick my stuff up.
Stair Box Jumps to warm up
3x5x2 stairs
3x5x3 stairs
1x5x4 stairs
Squat
Warmups
5x225
5x265
9x300 Squat 300x9 - YouTube
Front Squat
3x8x185
Good Mornings
20x135
Wrist curls in between sets of squats
Today was pretty decent, the gym opened late so I did some box jumps outside to warm up, they're actually really great for warming up the hips, explosiveness-wise and flexibility-wise. I reduced my training max on the squat to 355 because that's the most I could hit last week, yet today I did 300 for 9 reps with maybe 1 left in the tank, which calculates to about 385, which is my previous training max based on 345x4 and 330x6. So I know I could hti 385 on a really really good day. But I'm going to keep my training max low to accommodate for bad days, maybe throw in a few singles with 365 whenever I feel strong just to get used to heavy weight. I felt my form was decent today besides the buttwink.
Then after my squats I was watching my buddies squat because they're fairly new and need technique ques to keep their knees out and backs arched. Finally I got to my front squats and by the time I was done I barely had any time left before the weight room closed, so instead of doing 165 for 3x8, I just did 135 for 20 reps. My lower back was stiff and pumped as hell, and I could barely walk afterwards, or bend down to pick my stuff up.
5-22-12: Bench
Bench
warmups
5x185
added arch
5x205
added wrist wraps
8x230 30 lb PR for 8 reps, 5 lb PR for 7 reps
Pendlay Rows
5x135
5x155
7x170 5 lb PR
Strict Overhead Press
warmups
3x6x135 1 rep PR
Fat Dumbbell Rows
2x10x55 (5lb pr)
Flyes, external rotations, band pull aparts, and rear delt stuff in between sets of pressing
Pretty good day in the gym today, although I might have tweaked my right shoulder on OHP because it's been hurting since my 2nd work set. Nice PRs across the board. Didn't have time for inclines or close grips because the gym opened late again, so I did OHP instead. Added benefit of also getting my lagging shoulders up a bit. Felt nice to get some weight over my head without my legs again, even if it hurt my shoulder, and I managed to lift a PR weight for 3 sets, 1 without wrist wraps.
As far as bench goes I feel like my form is getting better and better, no videos from today unfortunately, forgot my camera.
Bench
warmups
5x185
added arch
5x205
added wrist wraps
8x230 30 lb PR for 8 reps, 5 lb PR for 7 reps
Pendlay Rows
5x135
5x155
7x170 5 lb PR
Strict Overhead Press
warmups
3x6x135 1 rep PR
Fat Dumbbell Rows
2x10x55 (5lb pr)
Flyes, external rotations, band pull aparts, and rear delt stuff in between sets of pressing
Pretty good day in the gym today, although I might have tweaked my right shoulder on OHP because it's been hurting since my 2nd work set. Nice PRs across the board. Didn't have time for inclines or close grips because the gym opened late again, so I did OHP instead. Added benefit of also getting my lagging shoulders up a bit. Felt nice to get some weight over my head without my legs again, even if it hurt my shoulder, and I managed to lift a PR weight for 3 sets, 1 without wrist wraps.
As far as bench goes I feel like my form is getting better and better, no videos from today unfortunately, forgot my camera.
Shoulder's feeling a lot better right now, but still a little bit of pain, I think the fact that I did front squats yesterday and didn't spend very long warming up today are probably the reasons why it was hurting. I forgot to mention that I also did some heavy lift offs after my benching today. I did 275, 300, then held 315 for 10 sec at the top. That may have also contributed to my shoulder hurting. I'm going to start doing more external rotations with a band on rest days.
Reverse Band Deads
Gym opened up really late today so I only had time for:
Box Jumps to warm up (while waiting for gym to open)
Reverse Band Deadlifts
warmups
405x3
455x3
500x2
Had about 5 minutes left so I dicked around with leg curl and leg extension, and some flyes. Didn't do dips today because my shoulder is still hurting a little, and I ripped a callus on my deadlifts and I couldn't muster up the machismo to man up and do my chin ups. I ripped open my thumb hook gripping the 500, I think I might have been able to barely get 3 reps, but when it slid down my hand it messed me up. The bands took about 100 lbs off the bottom and deloaded a little above knees (see video) -unfortunately I'm lending one of my usual purple bands out to a friend with shoulder problems so I had to use the monster mini short bands, which weren't as good for this. The purple bands are perfect because they take 135 off the bottom and deload right at the knees, these didn't take very much weight off the bottom and deloaded pretty far up. Either way they deloaded before my sticking point so at least I got some lockout work out of it, and I handled some supramaximal weights, which I always find helps me psychologically.
Video: Reverse Band Deadlift 500x2 - YouTube
I did something that almost looked like hitching on the first rep, second rep was completely clean, third rep I tried to hitch after my callus ripped, and that just made things worse. I'm going to throw in some hip thrusts with bands on saturday, maybe do some push ups today or on saturday.
Gym opened up really late today so I only had time for:
Box Jumps to warm up (while waiting for gym to open)
Reverse Band Deadlifts
warmups
405x3
455x3
500x2
Had about 5 minutes left so I dicked around with leg curl and leg extension, and some flyes. Didn't do dips today because my shoulder is still hurting a little, and I ripped a callus on my deadlifts and I couldn't muster up the machismo to man up and do my chin ups. I ripped open my thumb hook gripping the 500, I think I might have been able to barely get 3 reps, but when it slid down my hand it messed me up. The bands took about 100 lbs off the bottom and deloaded a little above knees (see video) -unfortunately I'm lending one of my usual purple bands out to a friend with shoulder problems so I had to use the monster mini short bands, which weren't as good for this. The purple bands are perfect because they take 135 off the bottom and deload right at the knees, these didn't take very much weight off the bottom and deloaded pretty far up. Either way they deloaded before my sticking point so at least I got some lockout work out of it, and I handled some supramaximal weights, which I always find helps me psychologically.
Video: Reverse Band Deadlift 500x2 - YouTube
I did something that almost looked like hitching on the first rep, second rep was completely clean, third rep I tried to hitch after my callus ripped, and that just made things worse. I'm going to throw in some hip thrusts with bands on saturday, maybe do some push ups today or on saturday.
Strongman Saturday
Max Effort Furniture Carrying
5 sets of 5 bookshelves/dressers
Dynamic Effort Food Carrying
About 4 sets of boxes of food
5/3/1 Method Bed Disassembling
1 bed 5x65%, 5x75%, 5x85%
Repetition Method Cleaning Supplies
About 3 boxes of cleaning supplies
Deload other stuff carrying
A bunch of boxes of other stuff
Max effort unloading everything from the Uhaul truck and carrying dressers upstairs
5 bookshelves/dressers, bed panels, boxes of food, cleaning supplies, etc.
If you haven't guessed already today I helped my friend I train strongman with move into his new home. Carrying all that stuff was taxing on the arms and back, and a little on the legs, and we decided it would be our strongman session for today. It was a long day with a lot of work, but overall it was fun! I was going to do some push ups as well but I'm so tired (read: lazy) right now, and I just took a shower, so I'm going to call it a day. Hopefully my shoulder will heal up 100% by tuesday so I can bench properly.
Max Effort Furniture Carrying
5 sets of 5 bookshelves/dressers
Dynamic Effort Food Carrying
About 4 sets of boxes of food
5/3/1 Method Bed Disassembling
1 bed 5x65%, 5x75%, 5x85%
Repetition Method Cleaning Supplies
About 3 boxes of cleaning supplies
Deload other stuff carrying
A bunch of boxes of other stuff
Max effort unloading everything from the Uhaul truck and carrying dressers upstairs
5 bookshelves/dressers, bed panels, boxes of food, cleaning supplies, etc.
If you haven't guessed already today I helped my friend I train strongman with move into his new home. Carrying all that stuff was taxing on the arms and back, and a little on the legs, and we decided it would be our strongman session for today. It was a long day with a lot of work, but overall it was fun! I was going to do some push ups as well but I'm so tired (read: lazy) right now, and I just took a shower, so I'm going to call it a day. Hopefully my shoulder will heal up 100% by tuesday so I can bench properly.
5-29-12: 5/3/1 Deadlifts
Overhead Press
worked up to 5x135 before my shoulder started hurting, didn't want to exacerbate it and turn the pain into an injury so I stopped.
Deadlift
warmups
5x365 matched old 5 rep PR for an easy warm up set
3x435
4x465 2 rep PR in 2 weeks!!!
BW (210) Dips in between deadlifts
4x10
Barbell Curls (not in the squat rack)
10x70 8 rep PR
3x110
Had a great day today, OHP was bothering my shoulder so I stopped at 5x135. Deadlifts were awesome, I sliiiightly hitched the 4th rep of 465, probably enough to get red lighted in USAPL (not to mention that I dropped it-USAPL red light), but I'm still counting it as 4 reps for traning purposes. Got in a few dips which somehow didn't bother my shoulder even though OHP did, and at the end I had about 2 minutes to mess around so I did some curls for what I believe is the first time in 2 years. Last time I did curls I remember struggling to get 1 rep on 70, then my buddy helped me get a second rep. Today I got it for a bunch of reps, I'll just say 10 but it might have been more, with ease. Everybody was laughing because I was doing curls, since I never do them, so one of my friends pointed to the heaviest "premade" barbell we have in the gym, 110, and told me I owe him a pancake if I can't curl it. I got it for 3 reps, so technically he owes me 2 pancakes, but I'll let him slide.
My schedule for this week got kind of messed up, since I didn't have a gym to train in yesterday, so my plan is 5/3/1 OHP/DL on tuesday, 5/3/1 squat/bench on friday. I'll probably do some pull ups or something tomorrow (wednesday).
Deadlift: Deadlift 465x4 - YouTube
Overhead Press
worked up to 5x135 before my shoulder started hurting, didn't want to exacerbate it and turn the pain into an injury so I stopped.
Deadlift
warmups
5x365 matched old 5 rep PR for an easy warm up set
3x435
4x465 2 rep PR in 2 weeks!!!
BW (210) Dips in between deadlifts
4x10
Barbell Curls (not in the squat rack)
10x70 8 rep PR
3x110
Had a great day today, OHP was bothering my shoulder so I stopped at 5x135. Deadlifts were awesome, I sliiiightly hitched the 4th rep of 465, probably enough to get red lighted in USAPL (not to mention that I dropped it-USAPL red light), but I'm still counting it as 4 reps for traning purposes. Got in a few dips which somehow didn't bother my shoulder even though OHP did, and at the end I had about 2 minutes to mess around so I did some curls for what I believe is the first time in 2 years. Last time I did curls I remember struggling to get 1 rep on 70, then my buddy helped me get a second rep. Today I got it for a bunch of reps, I'll just say 10 but it might have been more, with ease. Everybody was laughing because I was doing curls, since I never do them, so one of my friends pointed to the heaviest "premade" barbell we have in the gym, 110, and told me I owe him a pancake if I can't curl it. I got it for 3 reps, so technically he owes me 2 pancakes, but I'll let him slide.
My schedule for this week got kind of messed up, since I didn't have a gym to train in yesterday, so my plan is 5/3/1 OHP/DL on tuesday, 5/3/1 squat/bench on friday. I'll probably do some pull ups or something tomorrow (wednesday).
Deadlift: Deadlift 465x4 - YouTube
6-1-12: Meathead Madness
6:30 AM: Squat and Bench
Squat
Worked up to 4x335, then rested 10 sec, then got 1 more rep with 335.
Bench
Worked up to 3x255
Jumped down to 7x225 then effed myself up minorly
Pendlay Rows
worked up to 10x155
Face pulls and shoulder dislocations in between sets of sq/bench
2:00 PM: Supplementary lifts
Good Mornings
2x10x135
1x12x135
Weighted Chin Ups
2x5xBW+10
2x5xBW+15
Weighted decline Sit Ups
3x5x25
1x8x25
Weighted Dips
3x5xBW+15
1x8xBW+20
Today was an all right day. On my squat I felt my set up wasn't so good (bar position and tightness could have been better), but I still got 4x335, so I rested 10 sec, readjusted, and did 1 properly set up rep after the 4. On my bench I might have had one more rep on 255, but I wasn't looking to go to failure. Then I did something really stupid.
I had a lot of time left over so I figured I might as well get some more volume on my bench. I decided I could get 9 reps with 225 because I got 8 reps with 230, and my friend (the pancake one) plugged his ipod into the speakers and started playing I by Meshuggah. I got really pumped up from the blasting music and lifted the 225 really dynamically. Unfortunately on the first rep this caused my back to come off the bench from the compensatory acceleration, and I lost my arch/tightness and I hit failure on the 8th rep. I racked it and tried setting up right again, then attempted another rep within 10 sec of going to failure, but since I'd already gone to failure I missed my second attempt with a good arch at that 8th rep. In my pump up-edness I made the stupid and egotistical decision to push past failure, which is exactly what I was trying to avoid on 255.
Anyways, one good thing that could come out of that overly dramatic story is that I did bench 6x225 with a flat back (7 if you count the arched first rep), which I guess you could say is a PR for me, my previous flat back PR being 5x195 from almost a year ago. Either way I was stupid, hopefully this won't negatively affect my meet next week. Bro science solution: just eat/sleep a lot and you'll be fine.
I came back to the gym later that day to get in some supplementary lifts, since I was going to have to stay after school (I usually get out at 1:30ish) anyways for an anatomy project, and I got some decent work in. I wanted to do some front squats but my project group needed me and I didn't have time. I was surprised at how much ab strength I've lost since I last did weighted sit ups, last time I was able to get 3 sets of 15 reps easily with a 25 lb plate behind my head, so after my meet I'm going to have to start doing weighted abs again.
Since this post is already really long I'm going to write down my adjusted meet goals: For my squat I don't think I can hit 405, but I"m opening with 345, aiming for at least 375, if that feels easy I'll go for 385, and if 375 feels like absolutely nothing I"ll go for 405. On my bench I'll open with 255, aim for at least 275, if that feels easy I'll attempt 300, if it feels hard or I fail it I'm going to 2 board press 300. Last comes the deadlift, I'm aiming for at least 475 but that should be a breeze, then 500, which I'm very confident I can get, and if I feel like I have more in me I'll go for 510, since that's my predicted max, and over half the world record.
That is one hell of a long post, if you've made it this far then I apologize for my rambling, I guess I've missed writing in my training log since I only trained 2 days this week.
6:30 AM: Squat and Bench
Squat
Worked up to 4x335, then rested 10 sec, then got 1 more rep with 335.
Bench
Worked up to 3x255
Jumped down to 7x225 then effed myself up minorly
Pendlay Rows
worked up to 10x155
Face pulls and shoulder dislocations in between sets of sq/bench
2:00 PM: Supplementary lifts
Good Mornings
2x10x135
1x12x135
Weighted Chin Ups
2x5xBW+10
2x5xBW+15
Weighted decline Sit Ups
3x5x25
1x8x25
Weighted Dips
3x5xBW+15
1x8xBW+20
Today was an all right day. On my squat I felt my set up wasn't so good (bar position and tightness could have been better), but I still got 4x335, so I rested 10 sec, readjusted, and did 1 properly set up rep after the 4. On my bench I might have had one more rep on 255, but I wasn't looking to go to failure. Then I did something really stupid.
I had a lot of time left over so I figured I might as well get some more volume on my bench. I decided I could get 9 reps with 225 because I got 8 reps with 230, and my friend (the pancake one) plugged his ipod into the speakers and started playing I by Meshuggah. I got really pumped up from the blasting music and lifted the 225 really dynamically. Unfortunately on the first rep this caused my back to come off the bench from the compensatory acceleration, and I lost my arch/tightness and I hit failure on the 8th rep. I racked it and tried setting up right again, then attempted another rep within 10 sec of going to failure, but since I'd already gone to failure I missed my second attempt with a good arch at that 8th rep. In my pump up-edness I made the stupid and egotistical decision to push past failure, which is exactly what I was trying to avoid on 255.
Anyways, one good thing that could come out of that overly dramatic story is that I did bench 6x225 with a flat back (7 if you count the arched first rep), which I guess you could say is a PR for me, my previous flat back PR being 5x195 from almost a year ago. Either way I was stupid, hopefully this won't negatively affect my meet next week. Bro science solution: just eat/sleep a lot and you'll be fine.
I came back to the gym later that day to get in some supplementary lifts, since I was going to have to stay after school (I usually get out at 1:30ish) anyways for an anatomy project, and I got some decent work in. I wanted to do some front squats but my project group needed me and I didn't have time. I was surprised at how much ab strength I've lost since I last did weighted sit ups, last time I was able to get 3 sets of 15 reps easily with a 25 lb plate behind my head, so after my meet I'm going to have to start doing weighted abs again.
Since this post is already really long I'm going to write down my adjusted meet goals: For my squat I don't think I can hit 405, but I"m opening with 345, aiming for at least 375, if that feels easy I'll go for 385, and if 375 feels like absolutely nothing I"ll go for 405. On my bench I'll open with 255, aim for at least 275, if that feels easy I'll attempt 300, if it feels hard or I fail it I'm going to 2 board press 300. Last comes the deadlift, I'm aiming for at least 475 but that should be a breeze, then 500, which I'm very confident I can get, and if I feel like I have more in me I'll go for 510, since that's my predicted max, and over half the world record.
That is one hell of a long post, if you've made it this far then I apologize for my rambling, I guess I've missed writing in my training log since I only trained 2 days this week.
