Warmups
Treadmill: 10mins moderate
Accessory
2board+Mini under bench (Paused & C.A.T.): warmups, 120x5x5
Supplementary
Pushdowns: 24x12, 42x12, 54x6
Lying Db Extensions: 15x12, 20x12x2
Fatman rows: (wide): 0x8x2, (narrow): 0x8x2
Lying RC: 7.5x8, 10x8, 11.5x8
Treadmill: 10mins moderate
Notes
Was awake for 1/2 the night, so I took it moderately easy. Compensatory Acceleration Training is the C.A.T. Tried a slightly different way to set up the bands, makes less tension at the bottom, but it was OK, the loads go up to fix that. Pushdowns were on a different machine to last week, and it was sticky/horrible.
Thursday, August 30, 2007
Tuesday, August 28, 2007
Training - Tuesday 28th August 2007
Warmups
Treadmill: 10mins moderate/light
Main Move
Suited Sumo Pulls: warmups, 200x1, 215x1, 230x1
Suited Conventional Pulls: warmups, 202.5x1, 217.5x1, 232.5x1
Supplementary
Rows: 100x3x2, 140x3x2
Standing Leg Curls: warmups, 48x5x3
Isometric hyper-holds: topX10s+midx20s x2, add kg, repeat x1
Notes
I felt OK during the warmups on sumo, but getting into position with the suit on was a challenge. All lifts were hard, even the conventional which should be easy. I tried for a 232.5 after the suited stuff, but hell no, it was not going anywhere. Strength is waaaay down on these. Whether its due to the suit messing with me or not, it still sucks.
Treadmill: 10mins moderate/light
Main Move
Suited Sumo Pulls: warmups, 200x1, 215x1, 230x1
Suited Conventional Pulls: warmups, 202.5x1, 217.5x1, 232.5x1
Supplementary
Rows: 100x3x2, 140x3x2
Standing Leg Curls: warmups, 48x5x3
Isometric hyper-holds: topX10s+midx20s x2, add kg, repeat x1
Notes
I felt OK during the warmups on sumo, but getting into position with the suit on was a challenge. All lifts were hard, even the conventional which should be easy. I tried for a 232.5 after the suited stuff, but hell no, it was not going anywhere. Strength is waaaay down on these. Whether its due to the suit messing with me or not, it still sucks.
Monday, August 27, 2007
Training - Monday 27th August 2007
Warmups
Pushdowns: 2mx12x3
Rows: 2mx12x3
Woodchoppers: 2mx12x3
Pullaparts: 2mx12x3
Pulldowns: 2mx12x3
Main Move
Shirted bench (blast) Comp grip: warmups, 185(407)x1, 195(429)x1, 205(451)x1, 190(418)x1, 200(440)x1, 210(462)x1, 195x1, 205x1
Supplementary
Smith's Press behind neck: warmups, 75x3, 85x3, 95x3
Smith's JM press: warmups, 65x5, 75x5, 80x5
Notes
Playing with a shirt today. The grip was wide ring finger on the ring, and this is not my best position. Even jacked up as much as I could, I could touch with just the bar, but it offered support to the shoulders during the movement. The 210 was comfortable, I was going to go to 215 for the third wave, but I touched the rack on the 205 and it took forever to lockout, so I called it early. The other work was done in the smiths machine, because its safer on my joints than bothering with the stupid bars I have to use.
Pushdowns: 2mx12x3
Rows: 2mx12x3
Woodchoppers: 2mx12x3
Pullaparts: 2mx12x3
Pulldowns: 2mx12x3
Main Move
Shirted bench (blast) Comp grip: warmups, 185(407)x1, 195(429)x1, 205(451)x1, 190(418)x1, 200(440)x1, 210(462)x1, 195x1, 205x1
Supplementary
Smith's Press behind neck: warmups, 75x3, 85x3, 95x3
Smith's JM press: warmups, 65x5, 75x5, 80x5
Notes
Playing with a shirt today. The grip was wide ring finger on the ring, and this is not my best position. Even jacked up as much as I could, I could touch with just the bar, but it offered support to the shoulders during the movement. The 210 was comfortable, I was going to go to 215 for the third wave, but I touched the rack on the 205 and it took forever to lockout, so I called it early. The other work was done in the smiths machine, because its safer on my joints than bothering with the stupid bars I have to use.
Friday, August 24, 2007
Training - Friday 24th August 2007
Warmups
Treadmill: 10mins moderate
Accessory
Box jumps (3 absorbed, 3 rebound): box x2x6
Split jump: 0x2x2
Supplementary
Kneeling squats: warmups, 100x8, 140x8, 160x8
Shrugs: warmups, 140x8, 160x8, 170x8
Standing row: warmups, 77/stackx12x3
Notes
Felt reasonably good, especially on the weights side of the workout. Kneeling squats felt a ton better than last weeks effort, and now my only hope is that my butt doesn't get excessive DOMS like last week...
Treadmill: 10mins moderate
Accessory
Box jumps (3 absorbed, 3 rebound): box x2x6
Split jump: 0x2x2
Supplementary
Kneeling squats: warmups, 100x8, 140x8, 160x8
Shrugs: warmups, 140x8, 160x8, 170x8
Standing row: warmups, 77/stackx12x3
Notes
Felt reasonably good, especially on the weights side of the workout. Kneeling squats felt a ton better than last weeks effort, and now my only hope is that my butt doesn't get excessive DOMS like last week...
Thursday, August 23, 2007
Training - Thursday 23rd August 2007
Warmups
Treadmill: 10mins
Band pullaparts: 2mx15x3
Band Pulldowns: 2mx15x3
Band Shrugs: 2dMx12x3
Accessory
Bench+dM: warmups, 60x3x9 (three grips)
Closegrip 2board+dM: warmups, 120x5, 130x5, 140x5
Supplementary
Pushdowns: warmups, 54x5, 60x5, 66x5, 72x5
Pulldowns: warmups, 84/stackx8x2
Supinated pulldowns: stackx8
Pulldown abs: 66x12x3
Woodchoppers: 24x12, 30x12x2
Notes
Rather cold this morning, so the treadmill helped warm me up somewhat. Bench with the mini's was nice and fast, and i used them into the 2board because it was easier than loading more weight on the bar. Surprisingly my best 2board against the mini's, with a medium grip, is 152kg, so the strength has come up a tad more since then, especially as the 140 was not a max weight.
Treadmill: 10mins
Band pullaparts: 2mx15x3
Band Pulldowns: 2mx15x3
Band Shrugs: 2dMx12x3
Accessory
Bench+dM: warmups, 60x3x9 (three grips)
Closegrip 2board+dM: warmups, 120x5, 130x5, 140x5
Supplementary
Pushdowns: warmups, 54x5, 60x5, 66x5, 72x5
Pulldowns: warmups, 84/stackx8x2
Supinated pulldowns: stackx8
Pulldown abs: 66x12x3
Woodchoppers: 24x12, 30x12x2
Notes
Rather cold this morning, so the treadmill helped warm me up somewhat. Bench with the mini's was nice and fast, and i used them into the 2board because it was easier than loading more weight on the bar. Surprisingly my best 2board against the mini's, with a medium grip, is 152kg, so the strength has come up a tad more since then, especially as the 140 was not a max weight.
Tuesday, August 21, 2007
Training - Tuesday 21st August 2007
Warmups
Treadmill: 10mins moderate
Accessory
Reverse Green band Sumo Pulls: warmups, 205(451)x1x4
Supplementary
Tbar Rows: warmups, 60x5, 70x5
Single leg Leg Press: 60x8, 80x8, 70x8
Standing leg curl: 30x8, 36x8x2
Standing cable row: 122x8x3
Notes
Sumo was OK, would have preferred to use my suit but the reverse bands were close enough. No belt, but it felt surprisingly good. Will still require a lot of technique work to get the movement correct.
Treadmill: 10mins moderate
Accessory
Reverse Green band Sumo Pulls: warmups, 205(451)x1x4
Supplementary
Tbar Rows: warmups, 60x5, 70x5
Single leg Leg Press: 60x8, 80x8, 70x8
Standing leg curl: 30x8, 36x8x2
Standing cable row: 122x8x3
Notes
Sumo was OK, would have preferred to use my suit but the reverse bands were close enough. No belt, but it felt surprisingly good. Will still require a lot of technique work to get the movement correct.
Monday, August 20, 2007
Training - Monday 20th August 2007
Warmups
Band pushdowns: gx12x3
Band Rows: gx12x3
Band reverse bench: gx12x3
Band pulldown: 2mx12x3
Band pullapart:: 2mx12x3
Accessory
Widegrip Reverse Green bench: warmups, 200(440)x2, 205(451)x2, 210(462)x2x2, 212.5(468)x2
Supplementary
Press behind neck: warmups, 80x5, 87.5x5
JM press (to 2board): warmups, 60x5, 70x5, 75x5
Treadmill: 10mins light
Notes
Strong day, felt a bit rough during warmups, but strong on the weights. Probably was not quite as heavy as I should have gone, but the loads were guessed for the reverse green bench.
Band pushdowns: gx12x3
Band Rows: gx12x3
Band reverse bench: gx12x3
Band pulldown: 2mx12x3
Band pullapart:: 2mx12x3
Accessory
Widegrip Reverse Green bench: warmups, 200(440)x2, 205(451)x2, 210(462)x2x2, 212.5(468)x2
Supplementary
Press behind neck: warmups, 80x5, 87.5x5
JM press (to 2board): warmups, 60x5, 70x5, 75x5
Treadmill: 10mins light
Notes
Strong day, felt a bit rough during warmups, but strong on the weights. Probably was not quite as heavy as I should have gone, but the loads were guessed for the reverse green bench.
Friday, August 17, 2007
Training - Friday 17th August 2007
Warmups
Treadmill: 10mins mod/hard
Accessory
Depth Jumps: warmups, box2x6 (3 rebounded, 3 absorbed)
Supplementary
Kneeling squats: warmups, 60x8, 100x8, 140x8
Shrugs: 100x8, 140x8x3
Standing Cable Row: 52x12, 66x12, 77/stackx12
Forearm holds: upto 52.5kgxlots
Sumo practice
Notes
A nice little day. Depth jumps were a bit hard on the knees, but otherwise OK. The other work is just rep work, so nothing insane. I have been working on my sumo position, which basically is setup the same as my position on a box squat. Since i have a longer torso, my feet are back slightly from the bar, enabling my knees to come forward slightly, then as I start my pull, my knees come back slightly as I am pulling, and then it all goes straight up. Now all I have to see is if 1) I can maintain this with heavier loads 2) I can get flexible enough to make the position comfortable 3) I can get to this position with a belt and suit on.
Thursday, August 16, 2007
Training - Thursday 16th August 2007
Warmups
Db Bench: 20x12x3
Db Row: 20x12x3
Band Pullapart: 2mx12x3
Band Pulldown: 2mx12x3
Accessory
Bench+dM: warmups, 60(135)x3x6
Closegrip 2board: 150(330)x5, 160(352)x5x2
Supplementary
Pushdowns: warmups, 42x8, 54x8, 60x8
Pulldowns (neutral grip): 60x8, 84/stackx8x3
Pulldown abs: 66x12x3
Notes
OK morning. Triceps/shoulders were tired, but that's to be expected when adjusting to one day earlier training. The benches were done with a wide (shirt) grip, and my normal grip. With the wide, I have problems fixing my shoulders where they should be (doesn't help that the bench is shiny) so I practiced a little with a few bar only movements.
Db Bench: 20x12x3
Db Row: 20x12x3
Band Pullapart: 2mx12x3
Band Pulldown: 2mx12x3
Accessory
Bench+dM: warmups, 60(135)x3x6
Closegrip 2board: 150(330)x5, 160(352)x5x2
Supplementary
Pushdowns: warmups, 42x8, 54x8, 60x8
Pulldowns (neutral grip): 60x8, 84/stackx8x3
Pulldown abs: 66x12x3
Notes
OK morning. Triceps/shoulders were tired, but that's to be expected when adjusting to one day earlier training. The benches were done with a wide (shirt) grip, and my normal grip. With the wide, I have problems fixing my shoulders where they should be (doesn't help that the bench is shiny) so I practiced a little with a few bar only movements.
Tuesday, August 14, 2007
Training - Tuesday 14th August 2007
Warmups
Band GM's: 2mx12x4
Accessory
RDL(no belt): warmups(lots), 190(418)x2x5
Supplementary
CS rows: 0x10, 20x10, 40x10, 50x10
Hip Sled: warmups, 240x10x3
Standing Leg curl: 24x10, 30x10x2
CV High Rows: 48x10, 54x10x3
Treadmill: 10mins light
Notes
It was harder than it should have been for the deadlifts, but the load was a guesstimate, taking what I was capable of last time, and taking a bit off for lack of training and lack of belt. Hip Sled, aka leg press (but sounds cooler), was performed to my conventional deadlift leg position.
Band GM's: 2mx12x4
Accessory
RDL(no belt): warmups(lots), 190(418)x2x5
Supplementary
CS rows: 0x10, 20x10, 40x10, 50x10
Hip Sled: warmups, 240x10x3
Standing Leg curl: 24x10, 30x10x2
CV High Rows: 48x10, 54x10x3
Treadmill: 10mins light
Notes
It was harder than it should have been for the deadlifts, but the load was a guesstimate, taking what I was capable of last time, and taking a bit off for lack of training and lack of belt. Hip Sled, aka leg press (but sounds cooler), was performed to my conventional deadlift leg position.
Monday, August 13, 2007
Training - Monday 13th August 2007
Warmups
A1: Pulldowns: 57x12x3
A2: pushdowns: 33x12x2, 36x12
Incline presses: 20x12x3
Band L Pullapart: mx12x3
Main move
Wide Bench press: warmups, 140(308)x4, 150(330)x4, 160(352)x4x3
Supplementary
Press behind neck: 50x8, 70x8, 75x8
A1: Side lat: 10x12x2
A2: Rear lat: 10x12x2
JM Press: warmups, 50x8x3
Pulldown abs: 66x12x3
Holds(both hands): 66x3
Treadmill: 10mins mod/hard
Notes
First day of the new cycle. I was still sore from Friday, but overall, it was good.
A1: Pulldowns: 57x12x3
A2: pushdowns: 33x12x2, 36x12
Incline presses: 20x12x3
Band L Pullapart: mx12x3
Main move
Wide Bench press: warmups, 140(308)x4, 150(330)x4, 160(352)x4x3
Supplementary
Press behind neck: 50x8, 70x8, 75x8
A1: Side lat: 10x12x2
A2: Rear lat: 10x12x2
JM Press: warmups, 50x8x3
Pulldown abs: 66x12x3
Holds(both hands): 66x3
Treadmill: 10mins mod/hard
Notes
First day of the new cycle. I was still sore from Friday, but overall, it was good.
Sunday, August 12, 2007
Training - Sunday 12th August 2007
Supplementary
Cycle: 30mins Moderate
Situps: 0x12x3
Notes
Watching Westside Special Strengths DVD. 30minutes of watching 5 guys box squat. I don't think it could have gotten more boring.
Cycle: 30mins Moderate
Situps: 0x12x3
Notes
Watching Westside Special Strengths DVD. 30minutes of watching 5 guys box squat. I don't think it could have gotten more boring.
Friday, August 10, 2007
Training - Friday 10th August 2007
Warmups
Pushdowns: 2px12x3
Facepulls: 2px12x3
Presses: 2px12x3
Pullaparts: 2px12x3
Pulldowns: 2px12x3
Main move
Bench: warmups, 205x1, 215xmiss
Widegrip bench: 140x1x2, 180x1, 200x1
Med Grip: 140x10, 100x10
Notes
Horrible day.
Pushdowns: 2px12x3
Facepulls: 2px12x3
Presses: 2px12x3
Pullaparts: 2px12x3
Pulldowns: 2px12x3
Main move
Bench: warmups, 205x1, 215xmiss
Widegrip bench: 140x1x2, 180x1, 200x1
Med Grip: 140x10, 100x10
Notes
Horrible day.
Thursday, August 9, 2007
Changes to my plan
There is a reasonable amount of research indicating that frequent training has an advantage for strength training. The unfortunate thing is that most of this research is based from novice/intermediate athletes, rather than those trying to get above that level.
Powerlifting takes its toll on the body, lifting consistently heavy weights requires more than just time off for the muscles to recover, but some time for the joints/tendons to recover.
Which is why I am switching from my 3day bench setup to a more normal 2x per week.
The extra recovery will enable me to hit it hard and recover, rather than constantly bashing it and never feeling recovered.
I am also bringing back the squat/deadlift program, with its own heavy day.
This will start next week, and I am looking forward to the challenge.
Powerlifting takes its toll on the body, lifting consistently heavy weights requires more than just time off for the muscles to recover, but some time for the joints/tendons to recover.
Which is why I am switching from my 3day bench setup to a more normal 2x per week.
The extra recovery will enable me to hit it hard and recover, rather than constantly bashing it and never feeling recovered.
I am also bringing back the squat/deadlift program, with its own heavy day.
This will start next week, and I am looking forward to the challenge.
Training - PR Tracking - Lifts as of 9th August 2007
Bench Moves
Full Range
Equipped Bench: 225(496)x1 - Hybrid shirt
Bench Press: 212.5(468)x1
Close Grip Bench Press: 200(440)x1
Bench+Doubled purple: 130(286)x1
Bench+Doubled Monster Minis: 160(353)x1
Board Work
Wide Grip 1board: 217.5(479)x1
Wide Grip 2board: 227.5(501)x1
Wide Grip 3board: 245(540)x1
Wide Grip 4board: 260(573)x1
Medium Grip 1board: 190(418)x1
Medium Grip 2board: 220(485)x1
Medium Grip 3board: 212.5(468)x1
Medium Grip 4board: 232.5(512)x1
Squat/Deadlift Movements
Squat - All belt only
Back Squat: 245(540)x1
Box squat: 272.5(601)x1
Box squat + Greens: 210(463)x1
Box squat + Purples: 235(518)x1
Deadlift - All belt only
Conventional Deadlift: 275(606)x1
Deadlift + 1double Purple: 230(507)x1
Deadlift + 2double Purple: 207.5(457)x1
Sumo Deadlift: 240(529)x1
Reverse Green Deadlifts: 280(617)x1
Assistance
High Box squat: 320(705)x1
Good Morning: 227.5(501)x1
Concentric Good Morning: 200(440)x1
Pin Pulls (knee): 320(705)x1
Full Range
Equipped Bench: 225(496)x1 - Hybrid shirt
Bench Press: 212.5(468)x1
Close Grip Bench Press: 200(440)x1
Bench+Doubled purple: 130(286)x1
Bench+Doubled Monster Minis: 160(353)x1
Board Work
Wide Grip 1board: 217.5(479)x1
Wide Grip 2board: 227.5(501)x1
Wide Grip 3board: 245(540)x1
Wide Grip 4board: 260(573)x1
Medium Grip 1board: 190(418)x1
Medium Grip 2board: 220(485)x1
Medium Grip 3board: 212.5(468)x1
Medium Grip 4board: 232.5(512)x1
Squat/Deadlift Movements
Squat - All belt only
Back Squat: 245(540)x1
Box squat: 272.5(601)x1
Box squat + Greens: 210(463)x1
Box squat + Purples: 235(518)x1
Deadlift - All belt only
Conventional Deadlift: 275(606)x1
Deadlift + 1double Purple: 230(507)x1
Deadlift + 2double Purple: 207.5(457)x1
Sumo Deadlift: 240(529)x1
Reverse Green Deadlifts: 280(617)x1
Assistance
High Box squat: 320(705)x1
Good Morning: 227.5(501)x1
Concentric Good Morning: 200(440)x1
Pin Pulls (knee): 320(705)x1
Monday, August 6, 2007
Training - Monday 6th August 2007
Warmup
Pushdown: 2px15x3
Facepulls: 2px15x3
Pushups: 0x15x3
BandPullapart/pulldown: px120
Accessory
Ballistic Bench: warmups, 40x3x6, 30x3, 20x3x5
Plyometric pushup: 0x3x3
Box squat: warmups, 180x1x3
Supplementary
Treadmill: 20mins mod/hard
Chinups: 0x3, +10x3, +20x1x3
Notes
Light day. Speed was OK. Squats felt good, my foot slipped on the second single, just stumbled and stood up with the weight.
Pushdown: 2px15x3
Facepulls: 2px15x3
Pushups: 0x15x3
BandPullapart/pulldown: px120
Accessory
Ballistic Bench: warmups, 40x3x6, 30x3, 20x3x5
Plyometric pushup: 0x3x3
Box squat: warmups, 180x1x3
Supplementary
Treadmill: 20mins mod/hard
Chinups: 0x3, +10x3, +20x1x3
Notes
Light day. Speed was OK. Squats felt good, my foot slipped on the second single, just stumbled and stood up with the weight.
Friday, August 3, 2007
Training - Friday 3rd August 2007
Warmups
Pushdowns: 2px12x3
Facepulls: 2px15x3
Pulldown abs: 2px12x3
Pushups: 0x12x3
St arm pulldowns: 2px12x3
Band pullaparts :px20
Accessory
2board: warmups (full range, paused), 205(451)x1, 215(473)x1, 225(495)x1, 207.5(457)x1, 217.5(479)x1, 227.5(501)x1
Med grip paused: 100x8
Supplementary
Stretch
Chinup: 0x5, 15x1, minix3, minix5x2
Notes
Not my best day, but I was at my lightest Friday weight for the year. The 225 and 227.5 were rough reps, the 225 more so. But it was my first 500+ pound 2board, so I will take that. I think I will bring in some lubricant for the bars, as they are annoying.
Pushdowns: 2px12x3
Facepulls: 2px15x3
Pulldown abs: 2px12x3
Pushups: 0x12x3
St arm pulldowns: 2px12x3
Band pullaparts :px20
Accessory
2board: warmups (full range, paused), 205(451)x1, 215(473)x1, 225(495)x1, 207.5(457)x1, 217.5(479)x1, 227.5(501)x1
Med grip paused: 100x8
Supplementary
Stretch
Chinup: 0x5, 15x1, minix3, minix5x2
Notes
Not my best day, but I was at my lightest Friday weight for the year. The 225 and 227.5 were rough reps, the 225 more so. But it was my first 500+ pound 2board, so I will take that. I think I will bring in some lubricant for the bars, as they are annoying.
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