Aidan's Training Log (just weak strongman) - Page 64

Sick. Bench creeping on me. Fml. Pretty sure I can pause 250 but I will be a goner soon with this cut.

Nice job. For a while there thought you were going to bench 215 4lyfe on LRB.

Quote

07-15-2014 , 01:10 AM

#1577

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Yeah, the LRB program did not work very well for me. Moar benching works: more heavy benching each session, and benching at least twice a week. I'd be happy gaining 2.5kg on my paused bench every six weeks for a few more rounds. My technique is also improving.

Just lifting and banging now

Quote

07-15-2014 , 09:10 AM

#1578

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

How do you like the Zercher Squats? was thinking about doing them

Quote

07-15-2014 , 11:28 AM

#1579

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote

07-15-2014 , 06:30 PM

#1580

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Nice work. PR on BP is solid.

Quote

07-15-2014 , 06:59 PM

#1581

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Thanks, guys!

Quote:

Originally Posted by JohnnyRyall

How do you like the Zercher Squats? was thinking about doing them

Awesome. Zerchers and cambered bar squats are really good assistance, particularly for me. Im learning to really engage my abs through the entire ROM with both.

We have a couple of these lying around that I use for the zerchers - i can front rack ok so dont use it for front squats, but Ive seen a few of the really big boys using it and they like it for that too. Takes the arms out of the equation.

Quote

07-16-2014 , 11:07 PM

#1582

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

July 17th: Week 4 Day 3 (YMCA)

3Count Pause Bench:
80x3
85x3x3

Speed Bench:
60x3x4

Facepulls:
42x15x4

Pretty light and easy day, working on leg drive and pressing the bar back towards face. Some sets more successful than others.

Last edited by Aidan; 07-16-2014 at 11:26 PM.

Quote

07-17-2014 , 09:28 AM

#1583

saw7988

Carpal \'Tunnel

Join Date: Jul 2005 Posts: 11,463

Where the hell have I been. How are you PRing (or at least ~PR) so soon after a major surgery? Man I gotta get my **** together.

You seem to be killing it dude.

Quote

07-18-2014 , 12:07 AM

#1584

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

July 18th: Week 4 Day 4 (GS)

Deadlift:
190x1
200x1
205x1 (PR!)

GHR:
Red Band x6x5

Probably too rounded on the 205kg. I got it but I need to be much tighter than that in the future.

510kg total this week, +10kg from last cycle.

One week to meet. Think i'll lift to last warm up on tuesday unless there are arguments against.

Quote:

Originally Posted by saw7988

Where the hell have I been. How are you PRing (or at least ~PR) so soon after a major surgery? Man I gotta get my **** together.

You seem to be killing it dude.

I think the ankle surgery wasnt too bad, at least I was able to get in some posterior chain work etc pretty early. Other than that, no real magic, Droopy been making similar progress. Thanks for the kind words!

Last edited by Aidan; 07-18-2014 at 12:14 AM.

Quote

07-18-2014 , 12:27 AM

#1585

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Siiiick. Looked easy too.

Quote

07-18-2014 , 12:30 AM

#1586

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

You've been lifting pretty high frequency right? I would probably do something besides lifting only light 1 day next week

Quote

07-18-2014 , 01:07 AM

#1587

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by busto_in_hawaii

Siiiick. Looked easy too.

Quote:

Originally Posted by Weasel45

You've been lifting pretty high frequency right? I would probably do something besides lifting only light 1 day next week

four plus times a week. what would you suggest?

Quote

07-18-2014 , 01:58 AM

#1588

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Something like this is what Mike T recommends.

Monday: Squat, Bench, and Deadlift. Work up to 88-90% of goal

Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine.

This is what I did for my last two meets and it worked pretty well when I was lifting high frequency

6-7 Days Out: Deadlift 4x3 @8.5, Overload Type Bench: 4x3 @9

5-6 Days Out: Go through warm-ups

4-5 Days Out: Work up to openers

3-4 Days Out: Squat 3x3 @8.5, Bench 3x5 @9

2-3 Days Out: Go through warm-ups for all 3 lifts

1 Day Out: Rest

Contest Day: Compete.

Quote

07-18-2014 , 07:00 PM

#1589

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Cool, I'll have a chat with some guys here and come up with a plan. Im going in on tuesday, which would be four days out. I'd kind of like to hit all three lifts on one day before the meet in some capacity. I might go hit warmups tomorrow (sunday), then openers tuesday and see from there.

Quote

07-19-2014 , 07:39 AM

#1590

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Back position looks fine for a close to maximal lift imo.

In for the saw rustles.

Quote

07-20-2014 , 01:59 AM

#1591

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by BustoRhymes

Back position looks fine for a close to maximal lift imo.

In for the saw rustles.

cool.

don't think saw is rustled, just outing himself as a filthy subscriber who dropped me off his list

Quote

07-20-2014 , 11:48 AM

#1592

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

Solid progress Aidan the last couple of months. Keep up the excellent work!

Quote

07-21-2014 , 09:06 AM

#1593

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Sick lifts.

Quote

07-21-2014 , 04:40 PM

#1594

Don Melchor

Pooh-Bah

Join Date: Sep 2007 Posts: 5,662

Quote:

Originally Posted by jd2b2006

Solid progress Aidan the last couple of months. Keep up the excellent work!

this

Quote

07-21-2014 , 06:59 PM

#1595

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

22nd July: Meet Prep (GS)

Squat:
140x3x2

Bench:
80x2x3

Deadlift:
140x2x3

Just ran through warmups and getting a bit of work in with the commands. Four days to meet. Might lift again thursday, but my right brachialis is a bit problematic at the moment.

Quote:

Originally Posted by jd2b2006

Solid progress Aidan the last couple of months. Keep up the excellent work!

Quote:

Originally Posted by BookToMarket

Sick lifts.

Quote:

Originally Posted by Don Melchor

this

Thanks, guys! Consistency and volume, consistency and volume...

Quote

07-26-2014 , 01:53 AM

#1596

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

This TR bought to you by

26th July: Novice Comp

Squat:
175
185
195 PR

Bench Press:
105
112.5
115 PR

Deadlift:
185
200
210 PR

520kg Total

Stoked! 9/9, 27/27 white lights. Vids and TR to come.