Bench: 255/5, 295/1, 320/1, 365/miss, 1, 315/2 (paused)
Chest supported row: 90/10, 135/10, 185/6
Pressdowns: 3 light sets of fifteen.
Went into this one feeling pretty good and wanted to test the limits. I handled 375 after missing it once, and 385 proved to go the same way. I was stoked because this is only 6 lbs off a competition best of 391 lbs. I am on my way to a 400+ bench and I'm stoked. Deload week next week for all lifts and I have one more heavy cycle and openers with a 10-14 day deload. The reason I deload for so long is that I'm usually pretty beat by the time the meet comes around with a week deload. Last meet I did it for two weeks and PR'd in two of my lifts. So I will do the same this time.
I am excited for Friday, not only is it Friday and payday, but X-men First Class comes out and I'm super excited!
Wednesday, June 1, 2011
Monday, May 30, 2011
Progress, frustration and a shitshow all in one. Mondays "squat" session
Squats: Top set was 365 /2
Thats all I'm listing as that is all I could really take. No, scratch that. Thats all my knee, or what I perceive my knee could take. I wanted to go to over 500 but it was not to be I guess. I tried to take 405 but I just couldn't get through it. I felt that knee tighten on me and I just came right back up. Didn't even hit parallel. To have this happen and have only a few weeks before Nationals is incredibly frustrating. Am I doing all that I can in my squat, or am I just being a bitch about the whole thing and not pushing myself to the limits I'm capable of.
I was reminded by Gregg that aches, pains, and injuries happen. This is something I'll need to work through. I am deadset on a 700 squat, but if i don't have it the day of the meet, then I just don;t have it. I have to remember to play it smart and not get pissed off to the nth.
My warmup sucked also. I HAVE to warmup properly, if I don't then I'm shit. Period. Putting in goblet squats in my warmup also. If it takes 15 to warmup, then it takes 15. I did a warmup when my knee popped and up until that point, I was moving shit like a freight train. I felt great, form was tight and I was explosive. So when I get away from a proper warmup then I quickly get reminded of why I need to do one.
Good thing is that my job is paying my entry fee into the Nationals. So thats money I don't need to worry about paying.
Hope everyone had a Great Memorial day, but lets not forget why we celebrate it. It's more than a day off from work or time for barbeques and all that.
Bench on Wednesday, work at three, so I'll be looking at videos like these today.
Getting after it!
Thats all I'm listing as that is all I could really take. No, scratch that. Thats all my knee, or what I perceive my knee could take. I wanted to go to over 500 but it was not to be I guess. I tried to take 405 but I just couldn't get through it. I felt that knee tighten on me and I just came right back up. Didn't even hit parallel. To have this happen and have only a few weeks before Nationals is incredibly frustrating. Am I doing all that I can in my squat, or am I just being a bitch about the whole thing and not pushing myself to the limits I'm capable of.
I was reminded by Gregg that aches, pains, and injuries happen. This is something I'll need to work through. I am deadset on a 700 squat, but if i don't have it the day of the meet, then I just don;t have it. I have to remember to play it smart and not get pissed off to the nth.
My warmup sucked also. I HAVE to warmup properly, if I don't then I'm shit. Period. Putting in goblet squats in my warmup also. If it takes 15 to warmup, then it takes 15. I did a warmup when my knee popped and up until that point, I was moving shit like a freight train. I felt great, form was tight and I was explosive. So when I get away from a proper warmup then I quickly get reminded of why I need to do one.
Good thing is that my job is paying my entry fee into the Nationals. So thats money I don't need to worry about paying.
Hope everyone had a Great Memorial day, but lets not forget why we celebrate it. It's more than a day off from work or time for barbeques and all that.
Bench on Wednesday, work at three, so I'll be looking at videos like these today.
Getting after it!
Sunday, May 29, 2011
Past couple days training.
Friday- Deadlifts: Was supposed to go up to 460/5 but my knee was acting a bit buggy, so I only went up to 315.
315/1,1,1,1,1
Leg Curls: two sets for weight not even worth mentioning. Just a bit frustrated with my knee bothering me,
Saturday: Bench assistance, press day or whatever you want to call this concoction.
Military press: 65/5, 95/6,5, 135/3, 4, 155/2,2 (paused slightly above my clavicle with no leg drive)
CG Press: 135/10,10, 185/10, 225/3, 4
I had chains on for all these sets. Started off with one set of chain on the sets with 135 and went up to two with 185 and above.
Lat pulldown for 3 sets of 12.
Another heavy week coming up and we are 40 days away from USPF Nationals. Can't wait!
315/1,1,1,1,1
Leg Curls: two sets for weight not even worth mentioning. Just a bit frustrated with my knee bothering me,
Saturday: Bench assistance, press day or whatever you want to call this concoction.
Military press: 65/5, 95/6,5, 135/3, 4, 155/2,2 (paused slightly above my clavicle with no leg drive)
CG Press: 135/10,10, 185/10, 225/3, 4
I had chains on for all these sets. Started off with one set of chain on the sets with 135 and went up to two with 185 and above.
Lat pulldown for 3 sets of 12.
Another heavy week coming up and we are 40 days away from USPF Nationals. Can't wait!
Wednesday, May 25, 2011
Bench Training
Bench Training
Bench: 225/5, 255/5, 295/5, 315/1, 365/1, 335/2(paused)
One Arm Rows: 100/8, 105/8, 120/8, 135/5
Paused Incline Barbell: 185/8, 5, 225/5, 6
Banded Pressdowns: 3 sets of 20
Rear laterals: 20/15,15,15
Good day in the gym today. I wasn't going to go that heavy on the bench, but I had some agression to workout and I believe that training is supposed to have a therapeutic effect when you need it regardless of what you are preparing for. It felt good to hit 365 after missing 375 once and then taking it again and nailing it.
We had a bit of a stupid thing go on today. We had a one arm row challenge with 150 lb dumbbell. We had to row it for as many times as possible and the highest rep count wins. It didnt matter if you had ten reps with your left and fifteen with your right, fifteen was the winning number. I was able to get 10 with my right arm and thought I was safe, until the rules were changed and you could do a deadstop row. BOOOOOOOOOOO. I lost to my training partner Greg by one damn rep. Smart thing to do, no. But fun.
Did 35 minutes of cardio after and felt pretty good. Deadlifts on Friday
GO BULLS!!!!
Tuesday, May 24, 2011
Mondays Training
Squats: 135/5,5 , 185/4,4, 225/5,3,3
Attempted deadlifts but the knee started acting a little funny, so I iced it a bit after.
Back raise: BW/10, (PINK BAND)10,10
20 mins of cardio.
Bench is tomorrow, looking forward to it.
Attempted deadlifts but the knee started acting a little funny, so I iced it a bit after.
Back raise: BW/10, (PINK BAND)10,10
20 mins of cardio.
Bench is tomorrow, looking forward to it.
Monday, May 23, 2011
Saturdays training
Saturdays training was the same as Wednesdays bench training in which I went up to 305 on the bench for three reps. However I didn't do any singles and did some seated military press after and headed into work.
No training on Sunday, just church and a surprise party that was orchestrated by my sister. I've never had a surprise party before so this was......well......a surprise! So thanks to my sister and ALL my family who showed up!
No training on Sunday, just church and a surprise party that was orchestrated by my sister. I've never had a surprise party before so this was......well......a surprise! So thanks to my sister and ALL my family who showed up!
Thursday, May 19, 2011
Bench day recap
So by now I'm sure that everyone has looked or at least heard of my debacle with my knee on Monday. It's good to go as in it's not as stiff as it was Monday and Tuesday. Just a bit sore and I'm sure I'll be able to resume some light -moderate squatting the week after next.
On Wednesday I went in to bench and was surprised my boy Greg showed up early. He's being coached by Matt Gary out of Maryland so our sessions are to push each other and coach each other and shoot the shit. I very much look forward to these sessions because it's largely a de-stresser for us although we try to smash pr's.
Bench for me went like this: Warmups, 250/3, 280/3, 305/3, 325/1, 350/1, 375/ miss, 1
I missed 375 the first time because i just wasn't tight enough. The second time I took it, I remember the setup Frey had me do at Learn to Train and the adjustments Greg had me do and I got it up. I was reminded of what Julia Ladewski said to me at the seminar in that you have to strain because you may get that lift thats a grinder and last 5 seconds, so I need to learn how to do that. I also need to not fear the weight and keep my steup TIGHT. Gonna get the back bigger too.
I've learned that bench is just not my specialty lift, and that I'm going to have get insanely strong to handle any decent amount of weight. And my ultimate goal is to have a raw press of 500. Long way to go, but it's about the journey.
No deadlifting but back and plenty of hamstring work and the same goes for next Monday. I'll resume deadlifting next Friday but for reps. Upward and onward!!
On Wednesday I went in to bench and was surprised my boy Greg showed up early. He's being coached by Matt Gary out of Maryland so our sessions are to push each other and coach each other and shoot the shit. I very much look forward to these sessions because it's largely a de-stresser for us although we try to smash pr's.
Bench for me went like this: Warmups, 250/3, 280/3, 305/3, 325/1, 350/1, 375/ miss, 1
I missed 375 the first time because i just wasn't tight enough. The second time I took it, I remember the setup Frey had me do at Learn to Train and the adjustments Greg had me do and I got it up. I was reminded of what Julia Ladewski said to me at the seminar in that you have to strain because you may get that lift thats a grinder and last 5 seconds, so I need to learn how to do that. I also need to not fear the weight and keep my steup TIGHT. Gonna get the back bigger too.
I've learned that bench is just not my specialty lift, and that I'm going to have get insanely strong to handle any decent amount of weight. And my ultimate goal is to have a raw press of 500. Long way to go, but it's about the journey.
No deadlifting but back and plenty of hamstring work and the same goes for next Monday. I'll resume deadlifting next Friday but for reps. Upward and onward!!
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