11/9/09 Official Weigh-in: 277
11/9/09
Deads 415x3, 475x3, 535x3
Upright Rows
FacePulls
Curls
11/11/09
Push Press 225x3, 245x3, 275x3
Laterals
Push-ups
Pushdowns
11/17/09
Front Squats 330x3, 330x3, 365x2 (weight easy, breathing not)
Swing Squats
Shrugs
Face Pulls
Pulley Rows
11/19/09
Push Press 225x5, 225x5, 245x5 (tweak left shoulder on rep #5)
Hang Cleans
Laterals
Push Ups
Pushdowns
11/20/09 Official Weigh-in: 288
11/25/09
Deads 385x5, 445x5, 505x5
FacePulls
Rows
12/2/09
Front Squats 265x5, 315x5, 365x5
FacePulls
Rows
Swing Squats
12/4/09 Official Weigh-in: 291
12/5/09
Push Press 215x5, 245x3, 275x4 (shoulder is injured)
Pushups
Pushdowns
Tricep Extensions (band)
Rotator Cuff rehab
12/9/09
Deadlift 445x5, 505x3, 565x4
Chins
FacePulls
Rotator Cuff rehab
12/13/09
Push Press 205x3, 235x3, 265x3
Hang Cleans
Pushups
Laterals
Triceps
Rotator Cuff Rehab
12/22/09
Pump Artist workout
12/29/09
Deads 445x3, 505x3, 570x3
Chins
FacePulls
Bi/Tri
12/31/09
Squats 315x5, 315x5, 315x5
Extensions/Curls
Laterals
Bi/Tri
1/4/10
Deads up to 605x1
Chins
FacePulls
Bi/Tri
1/6/10
Fronts up to 455x1
Extensions/Curls
HighPulls
Tri
1/12/10 Official Weigh-in: 289
1/12/10
Deads 420x5, 480x5, 545x5
Chins
Rows
Bi/Tri
1/13/10
Floor Press up to 365x1, miss @ 405 )first time ever doing this, not quite sure how i feel about it on my shoulder)
Laterals
1/16/10
Front Squats 365x5, 405x3, 465x1 (very easy)
Ext/Curls
Bi/Tri
1/18/10
Deads 405x3, 495x3, 585x3
Rows
Chins
Bi/Tri
1/25/10
Deads 420x5, 475x5, 555x5
Rows
Chins
Ext/Curls
Bi
1/27/10
Bench - chains, boards, lulz
Shrugs
Face Pulls
Tri
Trained with the PL crew again, those guys train funny. I still think a lot of what they do would be better served doing other things, but i digress. I'm giving overheads a rest, so i thought why not. Anyway, did some full range and some two board. Nothing crazy, as I still try to protect the shoulder. Heaviest sets were with 320 +160lbs of chains.
1/29/10 Official Weigh-in: 293
1/30/10
Front Squats - up to 455 and 500 singles
YouTube - January 30, 2010 - Front Squats
I'm starting to feel a little better about my strength levels. I still have 4 solid months of training before I throw anything, so my goal is to be the all-around strongest I've ever been by the time I compete.
2/3/10
Floor Press
HighPulls
FacePulls
Just messing around, body is beat up and basically taking a week off.
2/8/10
Deads up to 585
Rows
Bis
What a **** workout. I didn't feel great going in and was cramping some for whatever reason. Nothing got better.
2/12/10
Shrugs
Chins
Laterals
Face Pulls
Tris
Just to get something in.
2/18/10
Front Squats 365x5x5
That was all.
2/21/10
Pump Artist Workout
Incline (light)
Laterals
Rear Laterals
Tris
2/22/10
Deads 515x3x3 and then 605x1
Rows
Chins
Bis
I have always pulled sumo, mostly because my back could never take pulling conventional. Recently my back has been feeling pretty damn good compared to how it used to be, so I decided to try to pull conventional. Also, I feel like my sumo was stuck and maybe I wasn't getting the most out of the lift.
The lifts felt great and 605 was soooooooooooo easy, despite being after work sets. I basically just wanted to add a plate and see how it would feel.
Hopefully my back will still like me tomorrow, and I'll probably alternate pulling sessions between conventional and sumo. I hope to hit a decent # in my new conventional stance here pretty soon, after I get used to it.
2/26/10 Official Weigh-in: 294
2/27/10
Fronts - 405x1, 405x2, 405x3, 405x2, 405x1
Inclines (light)
Laterals
Early morning sesh, and it felt like it. Didn't get a chance to eat before lifting and it showed. Everything felt heavy.
3/1/10
Deads - up to an easy single with 625
Rows
Chins
I need a deload week, my low back and body in general need a break.
3/4/10
Deload week
Laterals
Rear Laterals
Light Shrugs
Pushdowns
Nothing else the rest of the week.
Oh yea, I also did some box jumps to a 43" box (actually the reverse hyper).
3/8/10
Deads up to 645x1 (easy), 700xmiss, 700xmiss
Chins
Facepulls
Bis
lakjsdlfkjalskdjflkajs 700 came off the floor so fast, and then stalled right under my knees. Time to do some rack pulls for the next month or so.
3/10/10
Push Press - up to 275x3, 315x1, 335x1
Laterals
Shrugs
Tris
ZOMG. I might be starting to get strong again. This was the my first push press session since 12/13/09, and as a result my timing was all jacked up. Nevertheless, the 335 single was easy....really easy.
3/12/10 Official Weigh-in: 296
At this rate I figure I'm about a month from 300. I have a weight goal for Alma and I will be really pushing it to make it. Hopefully I get there though.
3/13/10
Front Squats - miss at 535
I suck.
3/15/10
Deads - up to 455x3 with bands
Rows
Chins
Leg Extensions
Put some bands on the bar to help me get through my sticking point after missing 700 last week. I think I used two sets of monster minis on each side (?), but who knows how much that is and I think it is really stupid when people actually add band weight when calculating what they lifted. So it was two sets with 455 and some bands.
Semi-related to the Chins, does anyone know of a 300lbr that can do a muscle-up?
3/18/10
I did 50 pushups.
yarly.
3/19/10 Official Weigh-in: 299
Uh oh.
3/22/10
Rack Deads (11") - up to 585 for sets
Rows
Chins
Curls
Muscle-up training (not going well)
I hate pulling from there.
3/24/10
Push Press - upt to 275, 315, 350x1
Laterals
Shrugs
FacePulls
Tris
weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee! and it was easy too!
350 push press video
3/29/10
Deadlifts (from a 2.5" deficit) - up to 635x1
Rows
Chins
Bis
That is a loooooooong way to pull.
4/2/10
Inclines (w/ 135)
Laterals
Shrugs
Tris
4/5/10
Deads - up to 645x1, 700xmiss, 700xmiss
I am very very disappointed as it should have been an easy pull. So after pondering why I suck...
*lightbulb*
Here is what I perceive to be the cause of my deadlift misses that shouldn't have been, and also why it's important to keep a training log:
2/22 - 1st workout with conventional stance, up to 605
3/1 - up to 625
3/8 - misses at 700, Round 1
3/15 - up to 455 + bands
3/22 - up to 585 reps in the rack
3/29 - up to 635 from a deficit
4/5 - misses at 700, Round 2
Anyone else see the issue? Ya, guess who won't be pulling next week?
The problem is that I really like deadlifting. It is pure power and I get excited and want to do it all the time, week after week. There is nothing that builds a body and makes one stronger than the deadlift. I didn't realize that I had been going pretty hard for 7 weeks until things felt heavier than they should have tonight, and then I verified with the training log. I actually had a goal to rep with 700 and was sure it was going to get done. Fail.
As with all training though, it is a work in progress all the time. We learn to get better and move on. I will take a week off from pulling, and come back stronger than before. I have much work to do still.
4/14/10
I have now had 9 days rest, doing nothing. Back to the grind tonight.
4/14/10
Push Press - up to 275x1, 325x1, 355x1, 370xmiss
Hip Snatches (135)
Laterals
Tris
My goal was to push 370 today. Whilst warming up it was evident that my timing was off, which happens if I don't pp every week, and I really can't pp every week. So I just have to hope the timing is on the nights i go big, lol. The 325 almost felt like a strict press. With that info, I decided to take a small victory and go for a PR with the 355, and not go straight to 370. It was a lot of press and not much push, imo. Unfortunately, I think that may have cost me the 370. Didn't matter though cause I'm pretty happy knowing that I'm strong enough to press some stuff out when my timing is all jacked up.
355lbs push press video
4/16/10 Official Weigh-in: 301
YESSSSSSSSSSSSSSSSSS!
Last edited by Gorilla4Sale; 04-16-2010 at 03:06 PM.