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Training Log: Northern Thrower |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Thanks for the advice guys. Ill do what I need to to make it work.
ME Bench
Warmups Floor press 1x10@135 1x10@185 1x8@225 1x5@245 1x3@275 1x2@295 1x2@315 1x1@335 1x1@355 1x1@365 << 30lb pr since October 1x0@375 < lol. No spotter 2x1@345 Bent over row 5x10@225 Close Grip Incline 5x5@225 Seated Cable Rows 4x10 Pulldowns 3x10 Happy about PR. Forgot about facepulls. Shit. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Squats.. Yeah, still weak.WarmupSquat
2x10@135 1x5@225 3x5@305 Rdl 3x5@315 2 hrs of being a Sirr at rugby practice |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DE BenchWarmup, stretchingSpeed Bench8x3@185 vs mini
Bent Over row Press DB bench 1x5,2x8@120 Kind of a meh session. It was rather drawn out, as I was working with my trainee at the same time. He was having issues hitting depth, and it seems to be a flexibility issue.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Got 3 hours sleep last night, but I just saw my baby's heartbeat for the first time. :D
Time to train!
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Squat Day
bike and stretch Squat 2x10@135 1x5@225 3x5@315 Single Leg Press 1x10@400ish Felt my knee tweak/shift on first set, but I think it's because I surged forward a bit to go lower on one of the reps. I could tell immediately that it happened, and the effects are lingering a bit today. YAY FOR MY KNEE TELLING ME THAT I SUCKED AT SQUATTING FOR AT LEAST ONE REP! |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Last week was mostly deload, aside from assistance work on Sunday, and recovery
stuff on the days I was training the young fella.
Today: ME Bench Wanted to do a 2bd, but ended up digging trucks out of the snow for half the morning, so I couldn't go get my other board. Close grip to 1bd vs 44c 1x10@135 1x8@185 1x6@225 1x3@275 1x2@295 1x1@315 1x1@335 1x1@345 1x1@355 tied pr 2x1@335 Floor Press v 44c 5x8@225 Bent over row 3x8@225 Dips 1x8 2x6@ +60 Pullups 25 Shrugs 4x10@405 Decent session, I suppose. I always seem to be weak off a deload. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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First deadlift session since the summer
warmup DEadlift 2x10@225 1x5@315 1x5@405 5x5@445 hnnnnggggg. Laid on the ground and made victim noises after that Good morning 3x10@135 After being heckled, I went back in the gym and did SQUATS 1x10@135 1x5@225 3x5@275 then I went and played some indoor rugby. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Squat Day
quick warmup Squat 1x10@125 1x10@135 1x10@225 1x3@315 1x3@355 1x3@365 1x3@375 Leg Press 4x10 GHR 3x8 Notes: Well, after some thought, I've kind of planned what I will do between now and March 24(AK State PL Championships). No matter what, I'm not going to squat very well, and I'm okay with that at this point. I don't want tweak my knee, so I don't think I'll put myself in any position to do so. What this means is that I will likely not try and move anything heavy enough to crumple me up. Week 1 was today. 3x3, ramping the weight. Week 2 will be 5x3, ramping the weight. Start at 375 and hopefully ramp up to 415-425. Try and hit accessories pretty good. Week 3 3x3, ramp from 425-445. Moderate accessory Week 4 3x2, 445ish. Moderate accessory Week 5 2x2, 465-485. Not much accessory Week 6 work up to 500. No accessory This will obviously change if any of these weights don't feel manageable. Hopefully I can get a 500 squat in competition. I'd like to total 1500, and I think that's only feasible with that kind of a squat. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Pathetic
Deadlifted today and tweaked my back. I'm a dummy. Wasn't warmed up well. I basically had just rolled out of bed. Nutrition has been suck as of late. This is how it went: Deadlift 1x10@135 1x5@225 1x5@315 1x3@405 1x3@455 1x3@465 Felt it on the set of 455, so I foam rolled a bit and came after the next set. I felt the twinge on all 3 reps of 465 from the ground up to lockout, so I called it quits and went and bought 2.35 pounds of chinese food to eat my troubles away. I finished the food |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Meh ME bench yesterday. Worked up to 335 + 44c floor press, then
did BO rows for 3x8@225 and called it a day.
Today was a decent deadlift session, even if my back was weak. Dead 2x6@225 1x5@315 1x3@405 1x1@455 1x3@495 belt 1x3@505 belt 1x3@515 no belt GMs 5x5@225 nice and deep. Good stretch. Should be doing more accessory at this point, but I left feeling good. Bodyweight is 248, will probably be 246 mid week, then shoot back up to 250 by the end of my work week. Seems like I drop a little at first, then, as the week progresses, overall stress and lack of sleep leads me to make less than ideal diet decisions. _________________________ I took an ice bath tonight, too. I say "ice", but my tap water is between 40-45*. Ice isn't really necessary for the desired effect.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Gotta log a few days here, since I've been being lazy about
it.
Sunday Bench Did 5 or 6 singles with 355 to work on form. I felt drained, sick and tired, but I'm not a bitch ass ho, so I trained anyways. Weight was slower than it should be. Tuesday Deadlift Did 1@515 and 4x1@535. Weakness is definitely off the ground, which is to be expected. After mid shin, it felt like the weight just accelerated to lockout. I think I'm starting with my shoulders too far over the bar, though. Wednesday Bench Still drained and sick, but still trained(I covered the reasons why earlier). Benched 1x10@225 and 3x10@275, then some tricep stuff. Low energy and low stamina. Friday Squat Worked up to what should be my opener at the meet on the 24th. Hit a pretty solid 445 with no pains. Feel good about it, so I'll open with it. All caught up now. The closer I get, the more I think that I won't get that 1500 this meet . State record for the bench is only 364, so I'll take a shot at that for my second. Doubt I'll pull 620+ for the record, and my squat record is at 535, which I wont touch. Maybe 501/368/601 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DESTROOOOYYYYYYYY
EVERYTHIIIIIINNNG!
DEADLIFT warmups 1x3@315 1x3@405 1x1@495 1x1@515 1x1@535 1x1@555 RDL 2x6@405 GM 1x8@225 5x10@135 GHR 3x6 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Posting my log here reminds me of throwing at the Games. Everyone's over watching Dan, so they can't see how stupid I look. lol
Bodyweight too high/10. I'm at 252ish. Stupid weight.
Did a bodybuilding lower body day today. Good Morning w/deadlift stance 1x10@45 1x10@135 1x10@185 2x10@225 Leg Press more like IMPRESS. nyuk nyuk nyuk 1x10@12 plates 1x10@14 1x10@16 1x10@18 I purposely wrote it like that to seem like a badass. How does this make you feel? 45* Hyper 3x10 w/ 25lb hat Didn't squat as to preserve my knee for hopefully being good for 501 on the 24th. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Last heavy anything before the meet. Time to just do accessory, maybe some form/muscle memory shit.
ME Bench Close Grip Floor Press +44chain 1x10@45 1x10@135 1x10@185 2x6@225 1x3@245 1x2@275 1x1@295 1x1@315 2x1@295 Bent over rows 2x10 Talked too much at the gym. Ran out of time. Will probably do some of my back accessory tomorrow. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Powerlifting meet is tomorrow. At this point, I need to lose about 6lbs to make 242, or be full and happy and make 275. I'd like to make 242, as that's been my weight class for the last 3 years, and I want to snatch up the bench record and MAYBE take a run at the deadlift record so I can own all of the state records in that class.
None of that really matters though. I just found out this mornign that Bill Kazmaier will be at the meet. I'm freakin stoked.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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USAPL Alaska Powerlifting State
Championships 3/24/2012 This past weekend I competed at the best powerlifting meet that I've been a part of to date. It wasn't great because of my results, as they were just so-so. The atmosphere was awesome, and we had a ton of new lifters, or older lifters that have come back. There were a total of 41 lifters in all, with 39 of them being full power. It makes me happy to see the sport grow in my home state. The energy in the room leads me to believe that we could see meets of 50-60 lifters very soon! One of the best things about competing in powerlifting for me is getting to hang out with people that I've met over the years since I've been competitive. The group that I lift with year after year is a very good group of guys, and I enjoy having this avenue to hang out with them. It really was like a party for me, Saturday. I saw a friend of mine go 667/532/617 @ 292 bodyweight in tennis shoes having only trained PL for less than a year. Another friend of mine scored almost a 400 Wilkes without even trying that hard. I met a few new guys that I would love to train with in the future, and I hope they continue to compete with us. Aside from the social aspect of it, my performance was mediocre but I was satisfied with it. I'm still recovering from my knee surgery 14 weeks ago, but things are coming along nicely and none of the squats affected my knee. I set meet PRs in the deadlift and total, which is always nice to do. Here's how the actual meet went, starting with weigh-ins: I started my week about 6lbs over my intended weight class of 110kg(242.5lbs). I've cut more before, so I knew this wouldn't be too problematic. I began loading water, sodium and carbs on Sunday, and was bloated up to 259 and some change by Wednesday. Friday morning, I weighed in at 249.5. I had a small breakfast of eggs and fish, and a few sips of water throughout the day. By 6PM, I was down to 245. I was just about ready to abort the cut before that, but decided that it would be a good idea to stick with it. I'm glad I did it, just for the experience, but I ended up weighing in at 109.6kg(241.6lbs) and being the only lifter in my class. There were 3 flights of lifters, and I was in the last flight. This worked out very well for getting everyone time to warm up. I worked on up to about 396 in the warmup rooms, and everything felt smooth. I didn't do very many reps, since that's what makes my knee ache. Squat My attempts for squat were 441, 484 and 501. They all felt pretty easy, but the 501 video looked slower than I thought it was. I did what I typically do at meets, sinking it well below legal depth, lower than what I train for. Bench Benching was just as dumb as benching is. I got my opener of 353, and that's it. The current record is 364, so I chose 369 for my next two lifts and got nowhere with it. It's a dumb lift, anyway. Deadlift The day was growing long by the time we rolled around to deadlifts. I was starting to get tight and tired, but was still ready to pull. I chose to open at 551, which went up pretty fast. Second attempt was 584, which is a meet PR. It was a little slow off the ground, but not bad. I came wanting to pull 601, and since I had my PRs in both total and deadlift, I went for it. It was a fight right off of the ground, and the lockout wouldn't have happened if my arms didn't stretch! 3 white lights later, I put it down and almost put myself down! I was pretty woozy, and had to stop on the platform and recollect before walking away. All in all, it was good. 501/353/601 and a 1455 total wasn't bad for me, all things considered. I'm ready to start training again, now. I don't feel drained or beat up, so I should be hittin' it good real soon. MEET VIDEO: |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Nice write up, nice lifts, congrats on the PRs!
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Sean
Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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Great writeup and awesome lifting.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Thanks guys. I'm looking forward to focusing more on speed and overhead strength now.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Today, more light work to get the muscles ready for stuff. Pulled 315 for
speeeeeeed. 1x3, and 7 or 8x2.
We did some defensive tactics training during class yesterday, and the warmup was very thorough. I believe it actually helped a lot in the recovery of my whole body. One thing that I observed during those warmups was other people's inabilities to hold a bodyweight squat in the bottom position. Everyone was dying. I was VERY comfortable sitting there in the hole. It does bother my knee to be in that sort of loaded flexion for so long, but not to the extent that I had to get up. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Bench
Shoulder warmups and stuff Bench 1x10@60kg 2x5@100kg 1x3@140kg 1x1@160kg Reverse average band bench 1x2@180kg 1x0@205kg << wtf was i thinking? 1x1@185kg 1x1@190kg I guess I wasn't paying attention to how much weight was on the bar with the 205. The 190 was really fast, though. Bent over row 1x10@135lbs 4x10@225lbs Floor Press 4x10@225lbs Ab Roller some Cable tricep pulldowns some DB curl 4x10@45 Easy bar curl 2x10@85 1x10@75 The curls made my elbow feel better. I SHOULD do these often to help with that. NOTES: Overall, today was an excellent day. I got to lift at a real powerlifting gym with some real powerlifters, including Chris Haigh(dont know how many people know him). There were 7 of us all together, all with the same goal in mind. I love it! The next 6 weeks of being able to bench with these guys will be very nice. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DE Lower Warmup/mobility stuff Speed squats(90seconds between sets) work up to... 1x3@308lbs (too slow) 10x2@265 (muy better) Good Mornings 5x5@220 Leg press 3x10@lots of plates lol.. I was there for 2hrs and this is all I managed. I worked my jaw pretty good, and the warmup was pretty thorough. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Did curls and cardio today. Don't judge me. I've been having some elbow area pain, and i'm trying to attack it.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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OHP and bench
accessory
Warmed up with defensive tactics and control techniques Push Press 2x5@135 these were actually strict 1x3@155 8x3@185 These were easy with a push. Not as easy when strict Close Grip Incline 3x5@225 Chest Supported Row some with some other stuff and junk that doesn't matter |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Bench
Warmups and stuff Floor press vs 90lbs chain 1x10@20kg 1x10@60kg 1x6@100 1x3@120 1x3@130 1x1@140 1x0@145 add super ram 1x1@145 easy super ram off 1x13@100 Close grip 3x6@100 Kettle bell extensions 4x15 Ab Roller 2x10 Assisted pullups 3x10 Hammer Curls 3x10@45 EZ Bar curl 2x10@idunnolol.jpg Notes Lots of stuff today. Kind of disappointed that I didn't hit that 145, though. Just kinda fell flat on my face. That's more chain than I've ever used on the exercise, so it's really a PR. Lots of tricep work today, and I feel good about that. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DE Lower
Pathetic attempt at warming up Speed squats some@135 some@225 12 or 13x2@275 Did some light cleans and snatches cuz I felt like it Romanian Deads 1x6@315 2x6@335 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Didnt train Tuesday because of being bad sick, including total body soreness. Didnt train last night because my body was on fire after being sprayed in the eyeballs and face with OC.(oleocapsicum resin, pepper spray).
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Deficit deads from 4.25" up to 515 on a crappy bar
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