Squats (Walked Out)
415 x 10 (No Belt)
465 x 5 (Belt)
Pause Squats (Walked Out) (No Belt)
285 x 3
325 x 3
375 x 3
375 x 3
375 x 5
Glute Ham Raises
3 sets holding 25 pound plate
Thoughts
I was a little rushed for time, but very good workout overall. The set of 10 on squats was a real grinder and I don't think I had quite fully recovered for the 465 set, otherwise I believe I could have grinded out more than 5 reps. The paused squats were a great addition to the workout and 375 x 5 is a big PR for me. The pause squats really help me to find my strongest position in the hole and to focus on my movement patterns coming out of the hole. I have a tendency when I start to struggle to shoot my ass up and lean over, and essentially turn my squat into a half squat/half good morning. The pause squats really help me to break this habit.
Sunday, July 14, 2013
Thursday, July 11, 2013 - Deadlifts - Heavy
Deficit Deadlifts (No Belt)
425 x 3
515 x 3
565 x 2
565 x 2
565 x 2
Sumo Deadlifts
425 x 3
425 x 3
425 x 3
Pullups
Pulldowns
Thoughts
A really good heavy deadlift day. My back and forearms were pretty sore before I even started due to some wakeboarding on Tuesday and I could definitely feel it in my pulls. There was definitely more back rounding than I would have liked and my grip was noticably fatigued, but I was very happy to hit three doubles with 565 with no belt. I am still trying to get a feel for sumo deadlifts and as a result I am keeping the weights really light for now and am going to start adding them in occasionally just to to see what happens.
425 x 3
515 x 3
565 x 2
565 x 2
565 x 2
Sumo Deadlifts
425 x 3
425 x 3
425 x 3
Pullups
Pulldowns
Thoughts
A really good heavy deadlift day. My back and forearms were pretty sore before I even started due to some wakeboarding on Tuesday and I could definitely feel it in my pulls. There was definitely more back rounding than I would have liked and my grip was noticably fatigued, but I was very happy to hit three doubles with 565 with no belt. I am still trying to get a feel for sumo deadlifts and as a result I am keeping the weights really light for now and am going to start adding them in occasionally just to to see what happens.
Tuesday, July 9, 2013
Monday, July 9, 2013 - Bench
Bench
225 x 3 reps x 8 sets (less than 60 seconds rest between sets)
Incline Barbell
225 x 12
275 x 7
315 x 2
225 x 12
Seated DB Military
50 x 19
50 x 12
Thick Rope Pushdowns
80 x 20
100 x 18
100 x 15
Reverse Grip Bench
135 x 15
185 x 9
185 x 8
Notes
Today was explosive training day for bench. Kept the weights low and the rest times even lower. One of my training partners and I just alternated our sets back and forth with no added rest time. I probably knocked out my sets with 30-40 seconds between each one.
First time doing heavy incline barbell work in a while and it felt pretty good. The incline at our gym is the one thing I hate in our gym, but you have to work with what you have. The bench isn't straight. It literally rounds off at the top of the back. Regardless, I know I have a lot more in me as far as the incline goes, but I am happy with those numbers for today.
The reverse grip benches were added at the end just to get in a little more tricep work. It's an exercise I really like to do, but I do not like going heavy with them, due to the akwardness of the exercise. My triceps were absolutely fried after the rope pushdowns, so I figured it was a great time to throw in a few sets of reverse grip benches.
225 x 3 reps x 8 sets (less than 60 seconds rest between sets)
Incline Barbell
225 x 12
275 x 7
315 x 2
225 x 12
Seated DB Military
50 x 19
50 x 12
Thick Rope Pushdowns
80 x 20
100 x 18
100 x 15
Reverse Grip Bench
135 x 15
185 x 9
185 x 8
Notes
Today was explosive training day for bench. Kept the weights low and the rest times even lower. One of my training partners and I just alternated our sets back and forth with no added rest time. I probably knocked out my sets with 30-40 seconds between each one.
First time doing heavy incline barbell work in a while and it felt pretty good. The incline at our gym is the one thing I hate in our gym, but you have to work with what you have. The bench isn't straight. It literally rounds off at the top of the back. Regardless, I know I have a lot more in me as far as the incline goes, but I am happy with those numbers for today.
The reverse grip benches were added at the end just to get in a little more tricep work. It's an exercise I really like to do, but I do not like going heavy with them, due to the akwardness of the exercise. My triceps were absolutely fried after the rope pushdowns, so I figured it was a great time to throw in a few sets of reverse grip benches.
Monday, July 8, 2013
Saturday, July 6, 2013 - Squats
Squats (No Belt, No Wraps, Walked Out)
375 x 3
415 x 3
465 x 3 x 3 sets
Pullups
3 sets of 7
Leg Press
3 sets of increasing weight x 25 reps
Straight Leg Deadlifts (standing on 3" block)
225 x 15
315 x 15
Ab Work
Thoughts
Nothing fancy here, just some heavier volume, but overall a very good workout. Squats were not as explosive as I would have liked, but it was just one of those days. I am also still learning how to walk out heavier weights. It sounds stupid, but there is a big difference between taking the weight straight out of the mono ready to lift and walking the weight out and having to then establish your starting position.
I have never gone to 465 without a belt before, so hitting three triples with that weight was a good day.
My left adductor is still a little sore, but I can tell that it is improving. Hopefully in the next couple weeks it will be back to 100 percent.
375 x 3
415 x 3
465 x 3 x 3 sets
Pullups
3 sets of 7
Leg Press
3 sets of increasing weight x 25 reps
Straight Leg Deadlifts (standing on 3" block)
225 x 15
315 x 15
Ab Work
Thoughts
Nothing fancy here, just some heavier volume, but overall a very good workout. Squats were not as explosive as I would have liked, but it was just one of those days. I am also still learning how to walk out heavier weights. It sounds stupid, but there is a big difference between taking the weight straight out of the mono ready to lift and walking the weight out and having to then establish your starting position.
I have never gone to 465 without a belt before, so hitting three triples with that weight was a good day.
My left adductor is still a little sore, but I can tell that it is improving. Hopefully in the next couple weeks it will be back to 100 percent.
Friday, July 5, 2013
Wednesday, July 3, 2013 - Deadlifts - Explosive
Deadlifts (straight bar and no belt)
8 sets of 365 x 3 with 60 seconds rest between sets
Barbell Rows
225 x 10
225 x 10
Pullups
3 sets to failure
Hammer Strength Machine - Low Rows
3 sets of 15 focusing on really squeezing at the top
Thick Bar Pulldowns
3 sets x 15 reps
KB Swings
40 kg x 20
48 kg x 20
Core Work
Apparently I didn't get the memo that everyone is suppose to take the day before the fourth of July off from training. Doesn't matter if I had gotten it anyways, because my ass would have been there anyway.
I was running about 30 minutes late today due to work and fully expected to see the rest of our team well into their warmup sets when I arrived at the gym. Instead I walked into a wasteland. Even my wife couldn't make the trip today because she was bed ridden from a debilitating migraine.
Sometimes it's nice to train alone though. I plugged my iPhone into the sound system there at the gym and went to work. Today was explosive deadlifts and since I was training alone I was really able to focus on maintaining shorter rest periods. Every consecutive set started 60 seconds after the previous set ended. Sometimes training with five to eight other people can make it difficult to pop off one set after the other, but that certainly wasn't an issue today.
First time in a good while that I used a regular straight bar and not a deadlift bar for my pulls. I love pulling with a regular bar because it forces you to really become conscious about getting everything tight before you even start the pull. Training with a straight bar is a great way to build explosiveness off the floor.
I also did a couple sets of conventional barbell rows and was quickly reminded why I had decided to drop them from my training in leau of pendlay rows. I simply cannot get the same type of targeted muscle activation in my back from a conventional barbell row that I get with pendlays.
8 sets of 365 x 3 with 60 seconds rest between sets
Barbell Rows
225 x 10
225 x 10
Pullups
3 sets to failure
Hammer Strength Machine - Low Rows
3 sets of 15 focusing on really squeezing at the top
Thick Bar Pulldowns
3 sets x 15 reps
KB Swings
40 kg x 20
48 kg x 20
Core Work
Apparently I didn't get the memo that everyone is suppose to take the day before the fourth of July off from training. Doesn't matter if I had gotten it anyways, because my ass would have been there anyway.
I was running about 30 minutes late today due to work and fully expected to see the rest of our team well into their warmup sets when I arrived at the gym. Instead I walked into a wasteland. Even my wife couldn't make the trip today because she was bed ridden from a debilitating migraine.
Sometimes it's nice to train alone though. I plugged my iPhone into the sound system there at the gym and went to work. Today was explosive deadlifts and since I was training alone I was really able to focus on maintaining shorter rest periods. Every consecutive set started 60 seconds after the previous set ended. Sometimes training with five to eight other people can make it difficult to pop off one set after the other, but that certainly wasn't an issue today.
First time in a good while that I used a regular straight bar and not a deadlift bar for my pulls. I love pulling with a regular bar because it forces you to really become conscious about getting everything tight before you even start the pull. Training with a straight bar is a great way to build explosiveness off the floor.
I also did a couple sets of conventional barbell rows and was quickly reminded why I had decided to drop them from my training in leau of pendlay rows. I simply cannot get the same type of targeted muscle activation in my back from a conventional barbell row that I get with pendlays.
Wednesday, July 3, 2013
Monday, July 1, 2013 Training Recap - Bench - Reps
Bench
275 x 3
315 x 8 (missed on 9)
2 Board Bench
335 x 6
Floor Presses
225 x 10
275 x 5
315 x 5
315 x 1 (stopped here)
I didn't feel great warming up, but the top set on bench felt great and 315 for 8 reps is a PR for me. I absolutely hate to miss reps and I almost had 9, but couldn't quite lock it out. I am not a huge fan of board presses, but decided to do a set just for a little overload since 315 felt so good.
I am becoming a big fan of floor presses, as it is a lift I haven't really utilized to a great extent in previous training cycles, but that is changing. I allow the my arms to completely come in contact with the floor on each rep, to the point that the weight actually deloads to some extent before I press the weight back up. The weights felt good today, but for some reason on the second set of 315 something tweaked in my left pec, so I cut it off there.
It's nothing serious, and it's not the same pec I previously tore, but it was sore the day after. I don't expect it to keep from benching next week.
Finished the workout up with some tricep work, being careful to keep stress off the pec, so lots of isolation movements for high reps...
Lying Tricep Extensions with Straight Bar
kept reps at 15 and continued increasing weight until I could no longer get 15
Cable Extensions using the rope attachment
2 sets of a million reps
275 x 3
315 x 8 (missed on 9)
2 Board Bench
335 x 6
Floor Presses
225 x 10
275 x 5
315 x 5
315 x 1 (stopped here)
I didn't feel great warming up, but the top set on bench felt great and 315 for 8 reps is a PR for me. I absolutely hate to miss reps and I almost had 9, but couldn't quite lock it out. I am not a huge fan of board presses, but decided to do a set just for a little overload since 315 felt so good.
I am becoming a big fan of floor presses, as it is a lift I haven't really utilized to a great extent in previous training cycles, but that is changing. I allow the my arms to completely come in contact with the floor on each rep, to the point that the weight actually deloads to some extent before I press the weight back up. The weights felt good today, but for some reason on the second set of 315 something tweaked in my left pec, so I cut it off there.
It's nothing serious, and it's not the same pec I previously tore, but it was sore the day after. I don't expect it to keep from benching next week.
Finished the workout up with some tricep work, being careful to keep stress off the pec, so lots of isolation movements for high reps...
Lying Tricep Extensions with Straight Bar
kept reps at 15 and continued increasing weight until I could no longer get 15
Cable Extensions using the rope attachment
2 sets of a million reps
Recap of Last Week's Training
Been really busy as of late so the updates are lacking, but I am going to try and fix that starting now. Training is back at full force following last month's meet, so there will be a lot more training related posts to get us started. I also have some other ideas on how to get this blog more active.
Here's a simple recap of the rest of last week's training. I didn't include any of my assistance exercises in the wrietup, simply in an effort to keep things a little more concise.
Wednesday June 26, 2013 - Deads - Reps
Deficit Deadlifts with No Belt (Standing on about a 3" block)
315 x 3
405 x 3
495 x 8
I felt pretty winded from the start of this workout, so I was very happy with the performance on that final set. Deadlift form is feeling right on point and all of my pulls are feeling very smooth.
If there is one thing I hate, it is pulling reps on deadlift. Anything five and over leaves me completely gassed and I could literally still feel the effects of that set at the end of my workout. Some will say I need to improve my GPP, which is always something that is worth trying to improve, but for those who can do a set of high reps on deads and recover in 5-10 minutes, I believe you are not even coming close to pushing yourself hard enough.
Thursday, June 27, 2013 - Assistance
Standing Overhead Press - Olympic Style
185 x 10
205 x 5
135 x 15
135 x 11
I do all of my standing overhead pressing in an olympic style. No need bend and a close grip. I am not claiming my lift would pass in an olympic weightlifting competition, but it would be close. I see so many people do standing overhead presses in a push-press sytle, using a shit-ton of leg drive. Unless your training for strongman competitions, you're wasting your time in my honest opinion. I am going to write more about this later.
Saturday, June 29, 2013 - Squats - Explosive
Squats (Walked Out/No Belt/No Wraps)
8 sets of triples with 325
Front Squats (No Belt)
315 x 5
365 x 3
365 x 3
First explosive squat day of this training cycle and it was a good one. The bar was moving fast and as the sets went on the weight continued to feel lighter and lighter and each set was more explosive than the last.
Fairly heavy front squats today and 365 was a new PR on front squats without using a belt. If you have never tried front squats without your belt, I encourage you to ditch the belt next time and see just how much harder they really are.
Here's a simple recap of the rest of last week's training. I didn't include any of my assistance exercises in the wrietup, simply in an effort to keep things a little more concise.
Wednesday June 26, 2013 - Deads - Reps
Deficit Deadlifts with No Belt (Standing on about a 3" block)
315 x 3
405 x 3
495 x 8
I felt pretty winded from the start of this workout, so I was very happy with the performance on that final set. Deadlift form is feeling right on point and all of my pulls are feeling very smooth.
If there is one thing I hate, it is pulling reps on deadlift. Anything five and over leaves me completely gassed and I could literally still feel the effects of that set at the end of my workout. Some will say I need to improve my GPP, which is always something that is worth trying to improve, but for those who can do a set of high reps on deads and recover in 5-10 minutes, I believe you are not even coming close to pushing yourself hard enough.
Thursday, June 27, 2013 - Assistance
Standing Overhead Press - Olympic Style
185 x 10
205 x 5
135 x 15
135 x 11
I do all of my standing overhead pressing in an olympic style. No need bend and a close grip. I am not claiming my lift would pass in an olympic weightlifting competition, but it would be close. I see so many people do standing overhead presses in a push-press sytle, using a shit-ton of leg drive. Unless your training for strongman competitions, you're wasting your time in my honest opinion. I am going to write more about this later.
Saturday, June 29, 2013 - Squats - Explosive
Squats (Walked Out/No Belt/No Wraps)
8 sets of triples with 325
Front Squats (No Belt)
315 x 5
365 x 3
365 x 3
First explosive squat day of this training cycle and it was a good one. The bar was moving fast and as the sets went on the weight continued to feel lighter and lighter and each set was more explosive than the last.
Fairly heavy front squats today and 365 was a new PR on front squats without using a belt. If you have never tried front squats without your belt, I encourage you to ditch the belt next time and see just how much harder they really are.
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