I am going to start a training log here. I find it inspiring to read others journals and watch and post videos for critical review. Me and others I train and work with found this as an indispensable tool,(videos) not to blow smoke up one another butts and just say GREAT JOB!!! but to see what we cant feel, and also its easier to learn from one another and offer advice
so Ill start today, Im fighting some big injuries and at the same time training for a meet Ill be doing in four weeks Ill be anything but 100% but still look to put up a OK total 1500 or so and plan to attempt my 700 DL if things get going like they were prior to last week when I got alil tweak in my back. Either way Il get another met under my belt and be a few steps back from a couple injuries
Injuries right now, patella tendon and superspinatus tendon injury, main one the super.... its really limiting the loads on my pressing
Got some new TK Knee sleeves, they fit good , and really heated the knee ups and no pain this week which is killer
Also had a Z-Health practitioner come by and work with me give me some drills, lets see what that does in time to early to tell
Low back still bit tweaked but better then it was can make it half way to touching my toes
Squat
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 3 feeling good
315 x 3 x 2 sets
365 x 1
405 x 1
455 x 1,1,2,1,1,3
Not bad just wanted to get lots of sets in here trying to get that footing back down and confidence and strength up, feeling much better knees felt great today, back could have been better,
Coming along slow Ill push these up over the next three weeks and hit some multiple singles at 5 plates the week prior to the meet I think, then rest up and see what happens
Bench
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
295 x 3,5,4,3,2
Not to bad, upped it 10 lbs for the 5th week in a row and they are feeling better and better still cant FIRE!! it at the bottom, shoulder is just not stable enough, but the shoulder feels good no pain, just have to be patient and take time, the stabilization and strength is coming back. Feels good to be lifting near 80% of max again, Il go up to 305 next week and keep going from there be smart and not push it to hard.
I think if I can even get a measley 330 in the meet I should be able to get my 1500lb total if all goes right. Depends on how the back progresses and if I can take a stab at that 700lb Deadlift or not which felt very possible 2 weeks ago
Man sorry about the foot c. concentrate on the upper body chins bench etc use this time to get it strong and that low back, hams and glutes with GHR, reverse hyper, back extension stuff like that
Myotest Horizontal Press Injury /unilateral assessment.
Warm up with DB pressing up to 70lb db Explosive then test.
Left arm (un injured) Right arm (injured)
Power 829W 649W
Force 579N 546N
Velocity 192 cm/s 161 cm/s
Much better then several weeks ago its coming back not 100% but much better
Power Snatch Complex, snatch, OH squat, Back squat, round back GM
20KG x 2 sets
40kg x 2 sets
50 x 1 set
60 x 1 set
70 x 1 set
Power snatch
75kg x 1 x 10sets 60 second rest
Going to take it slow start with cleans to feel the back out. Its not right for sure but much better so decided to go out of the rack, that went ok dropped it to below the knee and just went o 675 for multiple singles. Also wore a belt which I normally don?t and had to just lay the power on not hammer as hard as I can
2 position clean (from floor then from hang = 1 rep)
Bar x 2 sets
40kg x 2 sets
70kg x 2 sets
90kg x 2 sets
Power clean
100kg x 1 x 2
120kg x miss, 1, miss
I havent done these heavy in along time so not bad I have more then enough horse power just technical stuff
Rack pulls above knee
315 x 5
405 x 5
Rack pulls below knee
495 x 1
585 x 1
635 x 1
675 x 1 x 2
675 x 1 x 5sets, 1 minute rest between each pull (video later)
Not o shabby hopefully back gets back to 90-95% in the next few weeks, meet is getting close
DB Press, just nice and controlled
50 x 10
70 x 10
105 x 10 x 2
70 x 1 sets
Im using the MIYB Wombat Progression method each week and it seems to be working squats felt great hips got loose and felt strong., Elbows are still killing me so took it much easier on bench but still crept it up 10 more lbs and shoulder held up
On the elbows just not sure I can do chin up, I can do pull ups but for weeks after a chin day they Kill me
Squat
Bar x5
135 x 5 x 2
225 x 3
275 x 3
315 x 1 x 2
365 x 1
405 x 1
465 x 1,2,1 easy
475 x 1,1 little slow let the load get in front of me didn?t get the upper back tight enough but solid
455 x 1
Good session knee is holding up perfect and its getting automatic again
Bench
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1
295 x 1
305 x 1,1,1,1,3
Just took it easy strength easily there just elbows made me go VERY slow paused all these for a good two count
Damn left low back stil not right could feel it today in the pull off the floor on snatches. Ill pull from the floor tomorrow I think Ill have to do the pseudo sumo thing as I think I can wear a belt and stay more upright in that move but not as strong.
I have to see whats things are like last chance to pull from the floor being 3 weeks from the met Id like to hit an easy 650lbs or so. we will see
Jan 23rd
snatch complex
20,40,50 kg x 2 sets each
pwr snatch
70 kg x 2 sets
75 kg x 2 sets
80 x 3 sets
75 x 1 x 5 x 60 seconds rest called it
DB light OH press
30 lbs x some
reverse hyper light weight x a LOT
blast strap rows x 2 x a lot
thats it
squat is going well rest of the crap is in the crapper due to injures Im still coming back from and lil aches and pains
I decided I would make the conditions as hard as I could today. Make it to were I am feeling my worst zero energy, try and replicate the worst possible scenario I could face in the meet and then try and hit my openers. So went to Troys last night and we had 6.5 bottles of wine, got very little quality sleep and then woke up to Get er done.
SLDL warm up
135 x 5 x 2
225 x 5 x 2
DL somewhat sumo
245 x 3
335 x 3
425 x 3
515 x 1
620 x 1
660 x 1 pretty easy (this will be my second I think)
495 x 1 x 3
Felt good slow off the floor just low on energy none of them felt like I had to try real hard just sluggish
Im not used to this pulling style but will use it in the meet to save my back
Made the decision I am going to do this coming met at 275 not 242 like I had planned. Im sitting about 260 today which would make an easy drop to the 242 for weigh in but I think I have the best bet of getting the 700 DL if I don?t cut the weight. So I have a Big cushion to Eat now LOL and try and just get ready
Monday Jan 26th 09 assistance day
Elbows and shoulder feel great so made change of plans and decided to bench tonight and Ill do light benching Wednesday
Bench paused
Bar x30
95 x10
135 x 10
185 x 10
225 x 5
175 x 1
315 x 1 ( most Ive had in my hands since late October)
(from here out most ive even tried to press since early September when I jacked the shoulder up)
325 x1
335 x 1
345 x 1 felt heavy but went up easy be SMART stop her and don?t get injured this close to the meet by trying to push it
325 x 1
SPEED WORK
225 x 10
225 x 5 x 3
Below super setted with the bench
Reverse hyper light
10 sets of 10
Wide lat pull downs
5 sets of the stack and a red band x some
High bar narrow stance squat (light)
5 sets
GHR sit ups
5 sets
that?s it nice day felt great to lift up something kind of heavy but it felt heavy not used to that in my hands
Feeling good but a bit tired. B ut ended up being a great day!!! I think this is the first real squat PR in over a year due to the numerous knee injuries felt great squat is feeling strong and No pain. Hit he PR after 4 other heavy sets as well
Squat
Bar x 5
135 x 5
225 x 3
275 x 3
315 x 1
385 x 1
425 x 1
475 x 1
485 x 1, 2
495 x 1 easy
500 x 1 easy
500 x 2 PR 1 rep
Bench light
95 x a lot
135 x a lot
155 x 20 x 3
that?s it
Good day feeling good
Went and grabbed a big order of Chinese take out, cream of sumyungguy and a side of slant eyed yellow snapper
Friday Jan 30th
Assistance day
Today I exercise tomorrow I train
Not doing to much on assistance days now just making sure I hit he heavy days high intensity low rep and I recover just be ready for the meet.
Damn sciatic nerve is acting up again with this 8 lbs I put on. Sit down for a bit and low back on right side starts to burn and goes numb, such is life. doesn?t bother my lifting
Took my first dose of Jack3d, 2 scoops tastes good, mixed well gave me the beta alanine tingles, first real test will be tomorrow DL day.
Power Snatch Complex, snatch, OH squat, Back squat, round back GM
20KG x 2 sets
40kg x 2 sets
50 x 1 set
60 x 1 set
70 x 1 set
Power snatch
75kg x 1 x 10sets, 80 x 1 60 second rest
Felt great
These felt OK back is much better then it was
Seated OH press
95 x 5
135 x 5
185 x 10 x 3
DB presses, Chest supported rows, Reverse hyper
3 sets
OK post workout Jack3d review.. I got o say This may be some good shit. I only took two scoops but I can only compare it to the amped feeling you get from a high dose ECA stack but clean without the crazy heart rate, shakes, and inability to concentrate.
I was able to do the O-Lifts and have to say they felt like some of the best Ive done technique wise I was able to concentrate take my time get the bar close and pop them. Got a crazy pump as well from the almost zero rest and found myself walking around picking up the gym even in the 60 second rest periods. Im excited to try it tomorrow during my heavy rack pulls.
See how that goes may be 6-7 hours from first squat to last DL. Can I take more, would that drain me of energy stay this amped or jacked up the whole time. Should I hold off on this meet since the most important thing is the 700 DL attempt and use it for a bump 30 minutes prior to my Dling??
Anyway first impression is VERY favorable, I wanted to put some damn weight on the bar.
Last heavy DL?s prior to the meet Il work some fast singles next weekend but not to heavy.
Even today was harder then I wanted after puling heavy last Saturday and squatting heavy Wednesday.
Pull some high intensity and volume look to over reach and then supercompensate
Three scoops Jacked, sure helped me wake up which I needed didn?t sleep well
DL from floor
135 x 3
225 x 3
315 x 3
405 x 2
585 x 1
635 x 1 x 3 sets
Wish the third one was MUCH faster, these flew last week and at a 30 lb higher load but it is what it is
Rack Pull above knee
675 x 1
765 x 1
815 x 1 10lb PR easy
Rack pull below knee
675 x 1
725 x 1
765 x 1
If I get this shit to my knees using this stance I will nail it.
DL from floor ( back is SHOT by now)
405 x 1 x 2 sets
495 x 1
585 x 1
Decided to bench again today my arse, hams, hips and low back are fried from Saturday still.
Was very tired coming in and feeling beat the hell up from all the pulling Saturday, took 2 scoops Jack3d and again it kicked in and helped didn?t take away the soreness (damn it) but got me amped to go which otherwise would have sucked. Tingles were delayed this time they started at about the 35 minute mark, Maybe due to the food in my belly.
I am rethinking the bench trying to figure out what I will do
Bench paused
Bar x30
95 x10
135 x 10
185 x 10
225 x 5
275 x 1
315 x 1
335 x 1 x 3 long pause
340 x 1 long pause
The weight is light and I have a TON more strength but at 315 a bit of discomfort starts and 335-340 is very touchy have to take is slow on the right side and gingerly press it and stay 100% in a certain groove or the shoulder gets PISSED.
I think I am going to be smart and open with a token bench 225 or 275 to get in the meet, then on the second take 340 which will get me 1500 with my squat and DL seconds, and anything more then that will be gravy I expect to get more then that for sure on the squat and if the 700 pull goes through a nice lot more.
But it just doesn?t feel safe yet with only one session with weight in my hands to push it this meet I think it will just set me back to where I was 5 month ago and wipe out the progress ive made.
I will bench Saturday and see what it feels like to just go from 275 rest 340. And if that feels good it will likely be what I do
Then Im going to take a few months after this to hit more volume lifter loads and get my tendons and joints healed up slowly up the loads pack on some hypertrophy work get all swole. The shoulder now feels very stable to about 295.
Light complex 5 sets of the following
Bench 5 reps
High bar squat 5 reps
Reverse hyper light 5 reps
Wide lat pull downs 5 reps
GHR sit ups 5 reps
Nothing special today been hitting it pretty hard for the past three weeks just wanted to hit my openers. I?m pretty beat up and sore, hips and knees weren?t feeling great today last three weeks felt like butter, as per usual I can hit it hard three weeks then back off and rest up or Ill regret it.
Tried out the Jack3d protocol I got from USP for my meet and it worked fine after the third dose My HR was up a bit but not horrible, had energy for how tired I was think it?ll work fine meet day. 2 scoops prior to the squat then 0ne prior to each the bench and DL.
Squat.
Bar x 5
135 x 5 x 2 sets
225 x 5
315 x 2
365 x 1 x 2 trying to get hips loosened up.
405 x 1
455 x 1
475 x 1 x 3 slow but not hard just slow due to hips not feeling good this will be my opener. If I can lift it three times the way the knees and shit feel today Im golden I figure 475, 500, 525.
315 x 1 stop everything hurts
Bench slow and controlled high rep
155 x 3 sets
that?s it worked Gene up to his second on his dl for 3 sets and bench second . He?s ready
Im liking the jack3d the HR up was not my favorite but I didn?t feel shaky so Im good
Rest and recover. Ill do something on all three lifts Saturday nothing heavy on DL maybe opener on squat and second on bench again
squat worked up to 2 singles at 225 that I just sat as deep in the hole as I can for about 10 seconds Just getting some blood flow and a stretch
bench press
95 x 40 or so. __________________
Wednesday 11th
squat up to 315 paused for a half an hour in the hole just getting a stretch
Bench up to single at 225 same just moving abit
deadlift a few at 400
everything is recovering great my weight just Flew up to 278 somehow Ill have to take a big crap before I get on the scale
Feeling good everything feeling great for the meet with exception of the shoulder still about 80% I'll do what I can, just a token lift to get a total and take a stab at the 700 DL which is the real goal for this meet
Thanks all I got it done. Got the 700 came up easier then I thought. I got a bit of a gift as I stepped back made the lift easy but was surprised it cam up so fats almost feel back, They said I kept the control long enough to get the down so It was good. I think I could have had 710-720.
Ill take it ive had good lifts turned down prior so I wont Bitch about a questionable lift getting whites.
:)
All in all considering the injuries Im coming back from and battling right now it was a Excellent meet better then I expected. Get healed up and I expect to have a 1700+lb total within a year
Day started out kinda bad for a meet day I only got like 4.5 hours sleep last night just couldnt get to sleep but felt good.
I took the jacked Like the guys at USP labs suggested and felt great 2 scoops prior to squat then 1 prior to each the Bench and DL
I forgot my knee sleeves so I figure pain is just an ibuprophen deficiency took 4 then 3 a few hours later. Felt awesome
Squat warmups felt OK by accident took my opener as my last warm up, it was a 60 lb bar didn't realize it LOL I left weight on the platform but got some Nice PR's
475 x 1 Easy
500 x 1 easy Meet PR
524 x 1 easier then the last Meet PR and general PR
Bench shoulder felt like well crap still better then months ago but hurts
315 x1
340 x 1 Prob should have not dont it, it hurt, the strength was easily there just hurt like a bastard but got it. Live to press another day didnt want to injure it worse.
didnt take a third I was ahead of the game to get 1500 total.
DL I was second to last ion the flight. Openers felt great easy even.
620 x 1 easy
660 x 1 Meet PR since they red lighted my 680 last time
700 x 1 meet and general PR
I smoked the 700. It went up so easy I almost feel over backward no shaking of the legs or anything, I little slow the first few inches then BAM nailed that shit, left weight on the platform.
I nailed the lift and got controlled it until they gave me the down command at which point I was about to fall over backward. Took one step back then lowered the bar in control.
The lift counted due to I was in control long enough to get the down commands and then took the step and still had the mind to control the bar to the floor. I honestly think today I had another 10-20 lbs in me
Again a bit of a gift but ive had great lifts redlighted Thats why you have to go to a meet and lift, any given day. I was surprized as hell they were being very strict on the DL again and they redlighted my 680 last August, same judges
ABOUT TIME I almost cried I was amazed it went that easy. It was all about being patient on the bottom and not rising at the hip made me a bit weaker or slow off the floor but then just flew up. Next goal 750
Got some great compliments from everyone, One guy that trains at elite had some great compliments and He had never seen a stance and grip like my conventional stance but sumo grip but said roll with it it works for you. Said I must have a strong ass lower back
Big PR total 1565, with what I left on the platform in squat and DL and if I can get my shoulder fixed 1700 should come within the year
Gene had an AWESOME meet for a first met as well, It was hard keeping him still he was running round like a chicken with his head cut off.
bench smoked his opener
135 no pain
175 x 1 smoked it but didnt wait for the rack. so red lighted Since it was so easy I said screw it were counting that and raised his third to 225,
Shoulder got away from him and missed it locked the good arm out way early but great work
DL
220 x 1 easy
325 x 1 10 lb PR!!!!!!
345 x 1 Miss load but he nailed it it was supposed to be 350 they gave him a third
350 x miss IMO he got it, they called him for ramping Man it was a picky call but its a meet and they were calling it strict but fair
Great work Gene
Again Jack3d worked great,
Thanks everyone here, Thanks Charles, Troy , and Gene my training partners, Thanks Patrick for the work youve done on me to allow me to even bench that much. I stayed hydrated as hell which I think helped was drinking watered down vitargo all day eating M&M's and chips LOL
AWESOME!!!!!!!!!!!!!!! Feeling great, time for food and sleep
Later in the afternoon
Decided not to train pretty beat up. Spent 1.5 hours rearranging gym including power racks,
Then decided to do something just get some blood flow this was enough to have me sweating and breathing hard Im just tired, not much of an appetite but still stoked about the meet, legs sore and back fatigued
Front squat 135 x10 x3
SLDL 225 x 10 x 3
DB bench 50 x 20 x 3
Pull down 3 sets
Tuesday Feb 16th
Shoulder rehab day 2
Man still feeling beat up, mainly legs and back. Just tired But its all good Ill train tomorrow
Shoulder Rehab Circuit 2
A-1) Cuban DB Press (0Lbs (3x15) couldnt use weight no weight isnt exactly pain free
A-2) Front Band Pull-Apart (3x15)
A-3: Band Dislocates (3x15)
A-4: Band Pull-Aparts (3x15)
this was harder then expected shoulder were on FIRE, good sign I should be doing it.
Wednesday Feb 17th
Squat and bench
Taking it light ; )
1 scoop Jacked no tingles but felt good. Not like 2 scoops
Feel ok but into the squats the left hip was a bit sore the bones binding up a bit so the last sets took to an 18inch box (approx 2 inches above parallel for reps)
Squat
Bar x 10
135 x10
225 x 5
275 x3
315 x 3
365 x1
405 x1
Add box
365 x 15 x 2 sets
Holy crap this had my heart pounding and was like cardio I havent really done over 5reps in prob 8 weeks getting ready for the meet, My low back was so pumped on the right side after this and hams and hips I had to lay on the floor for awhile couldn?t walk LOL first 12 reps went good then it got hard.
About 20 minutes late Im guesing from not being used to lactic acid I felt a bit sick to my stomach but all good Il be doing more of this stuff and slowly ramping up after march.
Pin press mid range,
Just above where the pain starts. Felt very weak here Ill work on this and light full range slowly ramping it up, stuff that doesn?t hurt get strong again up top and let he bottom end slowly come back and shoulder heal
Bar x 10
135 x 10
225 x 10
315 x 5
315 x 10
Full range
185 x15
that?s it on those today, take it up slow
Shoulder rehab day 3, all 3 sets 15 reps
Pull Up retraction
OH shrugs
Capsule Stretch
Serratus Pushup
That?s it good first day back
9 days until I start the friggin contest with Charles and a client. A month of hell when I WILL kick their Arse's on who can get the biggest body comp change in 4 weeks and also preserve the best performance. I figure I get down to 245 or so +/- I should be pretty ripped and still be able to preserve the strength.
I need to buy me a dog to walk, I hate cardio LOL. It will be a nice little 4 week change, all about the Gunzzzz and Abzzzz :) and then back to getting strong as hell.
Have a meeting Monday with Big Brothers and Big Sisters to get the final I's dotted and T's crossed so I can get full swing in organizing #2 of my Charity Memorial Strength event which I plan on making better and bigger then the last one
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