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Training Log: Northern Thrower

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Alaska View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/12 at 1:46pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/12 at 6:34pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/25/12 at 3:18pm
DE Bench
Warmup, stretching
Speed Bench
8x3@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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/26/12 at 11:55am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/12 at 4:02am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/12 at 6:11pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/12 at 5:42pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/12 at 6:06pm
DE Bench
Warmup
 
Speedy Bench v mini
 
Pullups
5x5
 
Press
 
Low row machine
3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/12 at 5:05pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 2/14/12 at 5:09pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/12 at 4:30pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/03/12 at 11:20am
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 smirk. 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/12 at 4:28pm
ME Bench
 
1bd vs 45c and mini band
 
 
tricep and back stuff
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/06/12 at 3:39pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/12 at 7:52pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/12 at 5:44pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/23/12 at 11:53am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/12 at 2:53am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/12 at 3:11am
Nice write up, nice lifts, congrats on the PRs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/12 at 4:24am
Great writeup and awesome lifting.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/27/12 at 5:34pm
Thanks guys. I'm looking forward to focusing more on speed and overhead strength now.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/12 at 4:20pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/12 at 12:00pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/12 at 11:31am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/12 at 6:00pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/03/12 at 6:57pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/07/12 at 4:41pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/12 at 4:49pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/12 at 5:43am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/12 at 4:02pm

Deficit deads from 4.25"

 
up to 515 on a crappy bar
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