|
2008/01/07, 09:04 AM
The old one was getting long. This log is intended to record my training cycle leading up to the Penn. State Championship in March. I have done one full meet and a push/pull in the past, but this is the first time I am actually planing for one. I intend to lift in RAW in the 198s.
My approximate goals are:
Squat 450
Bench 300
Dead 540
Total Class 2(1257)
Training starts today and I am feeling pretty good.
|
|
|
|
2008/01/07, 10:49 AM
im curious, what kind of changes will you make between regular training and meet training? we are doing the same stuff as before, i think all that is going to change is we have a off week before...
this will be a good log...
|
|
2008/01/07, 01:42 PM
Most of the changes I am making are DE day related. For non-meet training I was just cycling 4 week waves between bands and chains for lower stuff. This wave is referred to as the standard strength-speed cycle. This time around I am going to a speed-strength cycle at beginning. Basic a boat load of band tension and a little bit of weight. I am going use the blue bands.
Week 1 20%
Week 2 25%
Week 3 30% + a few singles over training percentages.
Then I am going back to the purples for 3 weeks.
Week 1 50% 8-10 sets
Week 2 55% 8-10 sets
Week 3 60% 4-6 sets + a few singles over training percentages.
Then Chains for 3 weeks.
Week 1 50% 8-10 sets
Week 2 55% 8-10 sets
Week 3 60% 4-6 sets + a few singles over training percentages.
Then Strait Weight for 2 weeks.
Week 1 55% 6 sets
Week 2 55% 6 sets
Percentages are just a rough estimate.
I am taking out RE Bench and doing speed work this time around. When I did it before I was doing it wrong. Basically, I didn't really setup. I just laid flat with maybe a little arch. Now ,I am going to use it to practice my setup and technique with leg drive and bar path as the focus...I might need to work on my elbow tuck a little.
I tried this out the other day and I am positive that I am going to have a lot of success with this now that I understand it better.
This is the plan. At least once during each cycle I will take a few singles over training percentages.
3 weeks bands %45-50
3 weeks chains %45-50
3 weeks bands %45-50
2 weeks strait weight.
I will adjust the weight based on how I feel my bar speed is doing.
Also, I need balance accessory work better so that I am not over trained come meet time. I don't want to be over trained, I want to peak. This basically means that I have to watch the intensity and volume on low back stuff.
I need to not miss as much. I was going for the gravy pretty much ever ME Upper day. This beat me up too much.
Finally, I need make sure I have enough variety. I was really bad about that last cycle.
|
|
2008/01/07, 01:56 PM
Dude, those blue bands are MONSTROUS.
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/01/07, 08:17 PM
ME Lower - First day of meet training cycle.
GM from Pins - (Pin 8 on my rack)
Pin 8 puts my back somewhere from 15-20 degrees above parallel. The next pin is just too low for comfort right now.
135x3
185x3
225x3
275x3
315x3 - Belt on
365x3
385x3
405x3
425x3 Baseline PR - I was expecting 365, so I am REALLY happy with this.
Front Squat to Box
185x4x6 - I HATE these things.
Fake GHR - Pushed of bench for help.
6x4 - Hammies were fried at this point.
Standing Ab-Pulldown
130x6
135x6
140x6
145x6
Donkey Calve Raises - Yeah...ummm my ankles bother me sometime and I think these will help.
45x20
70x2x20
DONE!! Great start to meet training.
|
|
2008/01/07, 09:45 PM
Good Luck
|
|
2008/01/07, 10:24 PM
nice work on those GMs. you will definitly be feeling that tomorrow! thats some big weight... i will have to try that out sometime. so you started each rep off the pins? did you just touch and go or what?
|
|
2008/01/08, 08:27 AM
No, I started each rep standing and went down to the pins. It is easier to keep my grove and setup tight this way. I did them pretty much like you would do a rack lockout with a full pause at the bottom.
|
|
2008/01/08, 08:44 PM
I was feeling good so I went to the gym today.
ME Upper
Some shit
225x1
260x1
285x0
255x1
255x1
I have been think a lot about rotating every week. I didn't really think my training experence warranted it, but maybe it does. I have noticed that my second week has been sucking balls lately, but today was icing on the cake. I was pump up and ready smash anything today and that shit just didn't move. Furthermore, I still made progress on my accessory stuff. There is only one to find out. There is one more thing I don't like about the 2 week rotation. If I pick 4 movements then I have to wait 6 weeks before I move back to it. I kind of like the idea of rotating every week because I come back to a movement more often. Anyway, I am going to give it go and see what happens.
Overhead Rope Tri Extensions
105x5x8
DB Rows
100x8
100x3x10
100x8
Chest Supported Facepulls
55x3x15
DONE! I disappoint with results of today, but maybe I learned something.
|
|
2008/01/08, 09:24 PM
Yeah, that should have been "I am disappointed".
|
|
2008/01/09, 01:11 PM
Updated ME plans - of course this might change, but for now this is the plan.
ME Upper Rotations
Week 1 Bench
Week 2 2 Board
Week 3 Incline
Week 4 Floor Press
Week 5 Bench
Week 6 2 Board
Week 7 Incline
Week 8 Floor Press
Week 9 Bench
Week 10 2 Board
Week 11 Incline
ME Lower Rotations
Week 1 GM from Pins
Week 2 Safety Bar Box Squat
Week 3 DL
Week 4 Low Box Squat
Week 5 GM from Pins
Week 6 Safety Bar Box Squat
Week 7 Squat
Week 8 Low Box Squat
Week 9 DL
Week 10 Safety Bar Squat
Week 11 Low Box Squat - I might squat here, but I won't go for new PR...just something around 90%.
|
|
2008/01/11, 07:52 PM
DE Lower
Box Squat + Blue Band
45x2x2
85x2x5
That's a lot of band tension, but it wasn't as bad as thought. It was a little hard to unrack at first, but I got used to it.
Speed-Pulls
355x10x1
SLDL
275x3x6 - my back wasn't feeling these today, so cut them a little short.
Ab-Pulldowns
120x15
125x15
130x15
Donkey Calve Raises
90x3x20
Leg Press
14 Plates x 10
16 Plates x 10
DONE!!
|
|
2008/01/11, 08:43 PM
On your speed pulls how fast do you do them?
--------------
FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more
7707mutt@freetrainers.com
|
|
2008/01/11, 09:01 PM
as fast as you can with proper form and technique mutt...
|
|
2008/01/11, 09:04 PM
As fast as I can. It is hard to describe, but I can just feel if I am fast or slow. If I am on point then it is pretty much like I am spring loaded and I am locked out before I even really feel the weight. I tend to almost fall backwards. I would say that the rep takes less than a second. I use 70% as a baseline. If I feel fast for a few weeks in a row then I might up the weight 5lbs.
|
|
2008/01/11, 09:07 PM
I know that NAte LOL...just trying to gage my own speed and I wonder if i should lower the weight a bit
--------------
FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more
7707mutt@freetrainers.com
|
|
2008/01/12, 04:52 PM
DE Upper
135 + Minis x 9x3
Close Grip 3 Board
205x3x5
Seated DB OH Press
50x2x12
50x10
Seated Db Cleans
30x2x15
30x11
DB Rows
75x25
Bunch of external rotations stuff.
DONE!!
|
|
2008/01/14, 09:40 AM
My shoulder is feeling pretty messed up. It didn't like those overheads one bit. It didn't bother me so much in the gym, but it was pretty bad all weekend. I had a big knot in there that I had my GF work it out(it was pretty painful). It has been inflamed for almost 48 hours. I iced it a lot this weekend and it feels better today, but I might get this checked out.
Its a weird pain. It doesn't hurt so much as it feels really uncomfortable. My range of motion is fine and it doesn't hurt when I move it. It seems to be coming from the point where my chest muscle meets my shoulder.
I might not do ME work this week. It really depends on how it feels by the end of today. I was planning floor press, so I might be able to get away with some triples. I was also thinking the decline might not be a bad idea. The Safety Bar Squat is on the schedule for today, so my lower work shouldn't aggravate it today.
|
|
2008/01/14, 12:57 PM
When my shoulders started to feel beat up about 2 months ago, I replaced my rear delt exercise with the poor man's shoulder horn exercise for 2 weeks. I found it on t-nation. 3 sets of 12 with an extremely light weight. I think I used a 5 pound dumbbell. It may look wimpy but my shoulders feel a lot better. In this interview with Jim Wendler he lists the Shoulder Horn under the Pre-habilitation section for Raw lifters.
http://www.elitefts.com/documents/raw_bench_pressing.htm
Just an idea
Jason
|
|
2008/01/14, 01:27 PM
Thanks...that article is good. I have read it before, but I forgot about it.
|
|
2008/01/14, 08:44 PM
ME Lower
SSB Box Squats
55x?
105x5
145x3
195x3
235x3
285x1
325x1 - 10 PR
335x0
315x2x1
These went well today. All those ab-pulldowns are finally paying off. I was able to say much more upright. I almost had a little accident on that last rep of 315. Tip of a shit squeezed out, but I was lucky and it stopped before shit got messy...pun intended.
Rack-Pulls - Right below knees
315x3
350x3
385x3
425x3
Natural GHR - Pushed off bench for help
4x10
Ab-Pulldowns
145x6
150x2x6
155x6
Some external rotation work.
DONE!!
|
|
2008/01/14, 08:51 PM
Come on cheeks hold together! - Cheech Marin
You gotta remember to dump before you squat dude. That could have been disastrous.
|
|
2008/01/15, 09:34 AM
HAHAHAHAH!
"COME ON DAD IM PRAIRIE DOGGIN HERE"
"whats prairie dogging?"
"well, you know how a prairie dog keeps sticking its head in and out of the hole..."
hahah. good job, but gross.
|
|
2008/01/15, 11:08 AM
hey pemdas, do you attribute your "core" to being the weakness in your SSB box then? cuz i know what kind of numbers you have and i would expect yours to be higher...
|
|
2008/01/15, 11:21 AM
That and the fact that I don't have any quads.
|
|
2008/01/15, 04:31 PM
so what kind of stuff are you doing to rememdy this? and how do you truly diagnose that it is lack of quads?
|
|
2008/01/15, 05:04 PM
Cause, I can barely front squat 205 for 6. I know it is a combo of the both because I never used to do ab work. I squat really wide, pull sumo and never really work my quads. The fact that I lean pretty far forward is good indication my abs and or quads are weak. Plus, if you looked at my legs you can tell. I am all back side. The remedy is obvious...do more ab and quad work.
|
|
2008/01/15, 05:05 PM
The abs are finally coming around and I have been working on the quads, but that is going to take some time.
|
|
2008/01/15, 05:20 PM
You can diagnose his lack of quads by looking at him from the side.
Try out that belt squat as an accessory movement at some point. I think you'll like it as far as quad movements go, since it'll still be pretty quad dominant even if you go wide stance.
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/01/16, 08:52 PM
ME Upper
Floor Press - Fingers inside the rings. Pink almost on the outside ring.
45x?
100x2x5
140x3
190x3
230x1
250x1 Baseline
260x0
230x3x2
So, yeah I found a weakness today. I suck at med grip floor press.
3 Board Close Grip
210x5
215x5
220x5
Pull-Ups
BWx5x8
Seated Row
145x5x10
Reverse Flies
35x15
45x12
45x9
45x12
45x11
Some External rotation work.
DONE!!!
Shoulder didn't feel great today, but nothing I did made it worse.
|
|
2008/01/16, 08:56 PM
Pink = Pinky
|
|
2008/01/19, 02:14 AM
DE Lower
Box Squat Blue Bands - Last week I just choked the bands around the bottom of the rack. I barely had tension at the bottom so this week I choked the bands around the bottom of the rack and a DB. Hole shit band tension.
45x2x2
65x2
85x2
105x5x2
Speed Pulls
355x1x6
SLDL
225x8
245x6
265x6
275x6
295x8 - PR+70 for this rep range
315x4 - PR+30 for rep range
Ab-Pulldowns
125x15
130x2x15
Leg Press
(12 Plates)x5x10
DONE!! Good training today.
|
|
2008/01/19, 06:25 PM
DE Upper
135+minis x8x3
DB Floor Press
70x5x10
DB Row
80x25
V-bar Pulldowns
115x5x8
Seated DB Cleans
30x15
30x2x12
Curls
35x3x8
Some external rotation stuff.
DONE!!
|
|
2008/01/20, 10:44 PM
Will you be wearing a shirt at the comp?
If not ...why partial work? great You can lock out 30+ more than you bench or whatever...but if you can't get it off your chest...what's the point?
why not work at yoru opening weights or weight around that?
--------------
\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
|
|
2008/01/21, 12:44 AM
I am not really sure what you mean by this. My main movement on DE day was full range. Furthermore, my floor press is a lot less than my flat bench, so if anything this is the lift I need to focus on. As for the accessory work, normally I would have done some full range db work on my DE day, but my shoulder has been bothering me. Full range stuff made it worse last week, so I stayed away from it. It feels a lot better, but I want to take it easy on it for one more week. As for the close grip 3 board...that is my main triceps movement right now. I am not specifically trying to train my lockout with it, it just happens to my most effective triceps strength builder.
|
|
2008/01/21, 08:39 PM
============
Quoting from bigandrew:
great You can lock out 30+ more than you bench or whatever...but if you can't get it off your chest...what's the point?
=============
Since a max effort press in competition often takes 4-6 seconds after the pause, by the time the weight gets to lockout your triceps have been under maximal stress for about 3-4 seconds. If your lockout isn't stronger than your lower range press, by the time you get to lockout, you'll be fatigued enough that you'll miss the weight.
Besides that, it gets you used to the heavier weight, and makes you stronger. Pemdas has already figured out that board pressing makes his full press go up too.
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/01/22, 08:39 AM
ME Lower
DL
135x?
185x3
225x3
315x3
365x1
405x1
455x0 Don't know what happened here.
455x1 This felt like 500+
425x2 Rep PR + 1 - Needed something.
I think the rack pulls last week and 4 RM on SLDLs Friday didn't help my deadlift today. Plus, those blue bands are taking more out of me than I realize. Oh well lesson learned.
Belt Squats - We set up two boxes and made this device from a pipe. It worked pretty well. I think the max we could load is 6 plates, but I can't do 6, so for now this is good. I have no idea what the device weighs.
3 Plates x 5
3 Plates x 10
4 Plates x 0
3 Plates + 10 x 10
3 Plates + 20 x 8
3 Plates + 25 x 6
This exercise sucks, but it will be good for me.
Standing ab-pulldowns
145x6
150x6
155x6
160x6
DONE !!
|
|
2008/01/22, 10:26 PM
If your bench takes 6 secs...pause or no pause...it isn't gonna go much anywhere.
Maybe over loading and using more weight on bench isn't a good idea...since his shoulder is bothering him? or maybe that's why his shoulder is bothering him? or better yet fix or rest the shoulder?
--------------
\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
|
|
2008/01/22, 11:00 PM
wrestler if thats true...about the tri's being under 6 secs of tension....then how would borads help? When the tension on the tri's is short? Since the ROM is shorter? I under stand the load is greater..but the ROM is shorter therefore less time under tension?
--------------
\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
|
|
2008/01/23, 09:09 AM
We are talking no higher then 2 boards here. My floor press is probably lower than 1 board or right around it. Thats still a big ROM. It's not like I am doing 4 or 5 board presses.
|
|
2008/01/23, 11:10 AM
============
Quoting from bigandrew:
wrestler if thats true...about the tri's being under 6 secs of tension....then how would borads help? When the tension on the tri's is short? Since the ROM is shorter? I under stand the load is greater..but the ROM is shorter therefore less time under tension?
=============
Because they make your lockout stronger. If your tri's can normally push 315lbs, you might be lucky to get 300 after bringing the bar down, pausing, and getting to lockout. However, if you can lockout 330, then you will obviously be able to handle more at that point. Getting stronger isn't a function of time under tension. Seems common sense that getting stronger is a good thing.
As for bench reps, you generally have 1-2 seconds hold after lift off, 1-2 seconds down, 1 second pause and that's all BEFORE you even get off your chest. Go to a competition and time how long each rep takes from lift off to completion. I think you'll be surprised. Especially if that is a USAPL competition, which is the meet he is preparing for.
Lot of lifters that compete raw do very well with board work. Whether it makes sense or not, it works.
As for the shoulder, shoulder problems don't often come from overload, except in the case of cumulative trauma in an overhead or awkward position. More often than not, positioning is more important than load, and reduced range of motion is generally easier on the shoulder, even with greater load. In fact, partial work is often used IN rehabbing the shoulder.
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/01/23, 09:00 PM
ME Upper
45x?
95x2x5
135x3
165x3
185x3
2-Board
225x3
255x3
275x1
295x1 - This was lighting fast
305x0 - I might have had this if I picked my attempts better.
280x1
285x1
I didn't get a PR today, but I still felt good about it. 295 felt lighter then it ever has.
3-Board Close Grip
225x3x5
Pull-ups
BW+10x5x8
Seated Row
150x5x10
Reverse Flies
55x4x8
Some External Rotation stuff.
DONE!! - Pretty good training today.
|
|
2008/01/25, 08:47 PM
DE Lower
Blue Bands - last week thank god
45x2
65x2
85x2
105x2
125x5x2
155x1
185x1
225x1
245x1
265x1 - This was a bitch. (Baseline PR)
SLDL
225x8
275x6
295x6
315x6 Rep PR + 2
325x6 PR + 30lb for this rep scheme
Leg Press
14 Plates x5x10
Ab-Pulldowns
130x3x15
I was really happy with todays training. I didn't know what to expect working up with blue bands, but 265 isn't shabby. I would say that the tension + the bar weight at the top was beyond my free squat PR. I can't say for sure, but it sure felt like it out of the rack. I am done with them for now. Back to the light bands for a cycle. The SLDLs went really well too. I am totally fried right now, but in a good way.
DONE!!
|
|
2008/01/25, 08:53 PM
Actually, that last set of SLDLs was 335 so 40lb PR
|
|
2008/01/26, 04:46 PM
DE Upper
Mini Bands
45x3x5
95x2x5
135x5x3
155x1
185x1
205x1 - This was a bad rep.
205x1 - Smoked it. Baseline PR
Standing OH Press
95x8
115x5
135x3
140x2
140x3 - There we go.
DB Floor Press
75x4x10
75x8
DB Row
85x25
V-Bar pulldowns
120x5x8
Seated DB Cleans
30x3x15
Supersetted the cleans and pulldowns for the first 3 sets.
DONE!!
Shoulder is feeling good.
|
|
2008/01/28, 08:21 PM
ME Lower
Low Box Squats 9in
45x?
95x5
135x3
185x3
225x3
275x3
315x1
365x1
375x1
385x1
395x1 - Baseline PR
Belt Squats
135x10
160x8
180x4
180x2
Ab-Pulldowns
150x6
155x6
160x6
165x5
Natural GHR
4x8
DONE!!
|
|
2008/01/30, 08:41 PM
ME Upper
Incline
45x?
95x2x5
135x3
155x3
175x3
195x3
205x1
215x0
205x1
215x0 - What the f$%k
205x1
210x1
215x1 - There we go. Baseline PR
This was my first time working up on incline. It took me a while to figure out my setup, but I finally got it in the end. I probably went a little over board on the volume today, but whatever. I know that I can hit 225 next time around. This shit destroyed my tris.
3-Board Close Grip
230x2x3 - I was spent from the incline.
Pull-Ups
BW+20x7
BW+25x6
BW+35x5
BW+45x3
BW+55x1
Seated Row
160x4x10
OH Shrugs
95x15
135x10
155x3 sets I stopped counting reps. I was just messing around.
185x3 I like these. I think I am going to keep these in for awhile.
DONE!!
|
|
2008/02/02, 04:54 PM
1/1 De Lower
Box Squat + Purple
205x8x2
SLDL
135x15
185x15
225x15
I was feeling like shit so I just went home.
1/2
Upper
Since my shoulder is fucked up still,so I am not benching for a few weeks.
Seat Row
130x10
145x10
160x8
175x6
180x6
185x6
190x6
Farmers Walk About 60-70 feet
Each Hand
115
165
185
205
These made my shoulder feel really good. In fact it instantly stop all the uncomfortableness I was feeling.
External rotation things
10x4
DB Floor Press
80x4x6
BOR
135x10
155x10
185x2x6
DONE!
|
|
2008/02/03, 12:20 PM
I sent the following to you via the email conversation we've been having, but you mentioned it on here and I know people are following your log, so I'll cut and paste for reference...
I think this is less related to bench pressing than you think. While I am positive it has contributed to the internal rotation, I think the larger part of it comes from having your scapula in a retracted and loaded position so often (benching, rowing, squatting). Like I said before, I think floor press, etc might be good variations.
Also, keep in mind that squatting puts the scapula in a retracted and depressed position under heavy load, especially with the grip and bar placement you use. In addition, you are doing what is essentially an external rotation stretch (remember I said to do the INTERNAL rotation stretch) even though the arm is adducted). I don't remember if you said how you felt after I saw you squatting last, but I do recall that that was when I first noticed the unilateral elevation of one of the affected shoulder. I'd actually be willing to venture a guess to say that the squatting may actually be more detrimental than your pressing. You might want to make friends with the safety and cambered bars... or even (gasp) front squats.
Also, the farmers may have provided relief by correcting some of the elevation just by stretching the trap. This tells us that a tight trapezius has more to do with it than we thought.
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/02/04, 08:14 PM
ME Lower
SSB Box Squats
55x?
105x5
145x3
195x3
235x3
285x1
335x1 10lb PR
345x1 20lb PR - Good day!
Rack-Pulls 18in Conventional Stance
425x3
445x3 20lb PR
465x3 40lb PR - More goodness!
Ab-Pulldowns
150x6
155x6
160x6
165x6
Natural GHR
5x8
DONE!! I wasn't feeling that great coming in, but it turned out to be a great day.
|
