So the heat is a little bit on the high side today. It's around 36 degrees celsius.....but with the humidity over 45 and Dynamo Fitness does not have air conditioning. We contemplated closing our gym for the day as soon as we heard that our buddy Paul Vaillancourt was closing his gym, Ultimate Fitness, for the day.
Regardless of whether we close to members or not..... I TRAIN. Christmas was a squat day last year.... and this day is a deadlift day...... period.
Conventional Deads: 595lbs x 4 x 4 sets
KettleBell Swings: 3-poot(106lb) bell x 25 swings(overhead) x 3 sets
GHD: 4 sets of 20 reps
Inverted Ring Shrugs: 125 x 2 ( I basically always do as many as I can until my hands feel as though they are taking unnecessary damage)
Not a bad day. My deadlift is not feeling too efficient right now. Ever since I pulled my back a couple of weeks before Raw Nationals in June my back and deadlift have not been feeling right. My setup is a little bit off with higher hips from my rec fem injury and then my back is low in confidence. So my deadlift feels awkward off of the floor and then heavy on the lower back because of inefficient technique..... I do not like this feeling as I am hoping to pull around 350kg (770lbs) in Latvia in November.
KK- from Latvia.....does anyone get sick of watching his pulls?.......nope
Thursday, July 21, 2011
T-Log update July15-20
Friday, July 15th, 2011
Bench Press: 405 x 1, 365x 4 x 4 sets (still guarding the shoulder, this was my first time benching around 90 percent for about 3 weeks) 315x 9 x 2 sets
Ring Chins x20
Ring pushups (click): x 25
Ring Pullaparts: x 20
Handstand: 30 seconds
All X 4 rounds
Saturday, July 16th, 2011
I am slowly testing out my rec fem and gradually increasing the reps w slight higher intensities.
Front Squats: 455x3x4 sets
Hellraisers(safetysq no hands): 465x3x4 sets
I imagine that around the begining of august I will back squat again...and hopefully with zero problems.
Monday, July 18th, 2011
Bench Press: 345+chains60 x 4 x 6 sets
SWGchins: x 30
Ring Pushups(click): x 25
Ring Pullaparts: x 20
X 4 ROUNDS
Yawns....... Just trying to get healthy
Tuesday, July 19th, 2011
Front Squats: 475 x 3 x 4 sets.
Getting a little more fun. When I could squat 660 back in 2009 my front squat was 500x3x3sets....and these 475 squats felt easy so I know that my back squat won't be that bad when I finally get back to it.
Hellraisers: 415 x 8 x 3 sets
I am loving the Hellraisers....been one of my favourite exercises for a little over a year now.
Wednesday, July 20th, 2011
Bench Press: 365+chains60 x 3 x 5 sets, 315 x 9 x 3 sets
Ring Chins: x25
Ring Dips: x 25
Ring Pull aparts: x 22
ALL X 4 ROUNDS
1 set each of McD's bicep curls and lying DB tricep extensions.
Whenever I do all of these reps I laugh at myself. Chasing a pump is ridiculously funny. It's cool because ev everything swells up and you look crazy jacked. But when I took my shower I couldn't even wash my face, neck, my own shoulders, and just about anywhere on my back. When the chest and biceps are pumped life is pretty comical. I couldn't imagine what some guys in the bodybuilding scene go through because I do not consider myself to have bodybuilder freakish proportions.
Sent from my BlackBerry device on the Rogers Wireless Network
Bench Press: 405 x 1, 365x 4 x 4 sets (still guarding the shoulder, this was my first time benching around 90 percent for about 3 weeks) 315x 9 x 2 sets
Ring Chins x20
Ring pushups (click): x 25
Ring Pullaparts: x 20
Handstand: 30 seconds
All X 4 rounds
Saturday, July 16th, 2011
I am slowly testing out my rec fem and gradually increasing the reps w slight higher intensities.
Front Squats: 455x3x4 sets
Hellraisers(safetysq no hands): 465x3x4 sets
I imagine that around the begining of august I will back squat again...and hopefully with zero problems.
Monday, July 18th, 2011
Bench Press: 345+chains60 x 4 x 6 sets
SWGchins: x 30
Ring Pushups(click): x 25
Ring Pullaparts: x 20
X 4 ROUNDS
Yawns....... Just trying to get healthy
Tuesday, July 19th, 2011
Front Squats: 475 x 3 x 4 sets.
Getting a little more fun. When I could squat 660 back in 2009 my front squat was 500x3x3sets....and these 475 squats felt easy so I know that my back squat won't be that bad when I finally get back to it.
Hellraisers: 415 x 8 x 3 sets
I am loving the Hellraisers....been one of my favourite exercises for a little over a year now.
Wednesday, July 20th, 2011
Bench Press: 365+chains60 x 3 x 5 sets, 315 x 9 x 3 sets
Ring Chins: x25
Ring Dips: x 25
Ring Pull aparts: x 22
ALL X 4 ROUNDS
1 set each of McD's bicep curls and lying DB tricep extensions.
Whenever I do all of these reps I laugh at myself. Chasing a pump is ridiculously funny. It's cool because ev everything swells up and you look crazy jacked. But when I took my shower I couldn't even wash my face, neck, my own shoulders, and just about anywhere on my back. When the chest and biceps are pumped life is pretty comical. I couldn't imagine what some guys in the bodybuilding scene go through because I do not consider myself to have bodybuilder freakish proportions.
Sent from my BlackBerry device on the Rogers Wireless Network
Thursday, July 14, 2011
T-log update July 8-14
Friday, July 8th, 2011
Ring pushups(press together): x25
Ring pull aparts: 20
ALL X 8 ROUNDS
Saturday, July 9th, 2011
1/4 squats: 1035 lbs x 16 x 2 sets
Rack pulls(3rd pin): 855 x 7, 8, 3(straps broke)
Safety Squats(no hands): 405 x 8, 8
Walking lunges: x 100
Monday, July 11th, 2011
Bench Press: 320 x 8 x 6 sets
Ring Pushups(click) x 25
Ring pull aparts: x 20
Ring Chins: x 20
ALL X 5 ROUNDS
Tuesday, July 12th, 2011
I am still not allowing myself to handle anything in the 500 + range for the squat so this forces me to do movements that are more difficult. I am focusing on my quads today with some front squats. This will allow me to see how my rec fem is at the hip insertion because the front squat forces a high degree of hip flexion while at the same time being a quad dominant movement. So hopefully my quad holds up.
I am also going to be doing some HELLRAISER's which I love for building upper strength in my back for BOTH squatting and deadlifting.
Front Squats: 405 x 5, 455 x 3, 455 x 4, 405 x 8
Hellraisers(Safety Squats w no hands): 455 x 4, x3, x3, x3, 315 x 15
Wednesday, July 13th, 2011
Bench Press: 320+60lbs chains x 6 x 6 sets
(Ring Chins: x 20, Ring click tgthr Pushups: x 25, Ring Pull aparts: x 20, 30 second handstand hold) ALL x 5 ROUNDS
Thursday, July 14th, 2011
Conventional Deadlifts: 570 lbs x 6(full stop) x 6 sets
GHD Situps x 20 x 4 sets
Ring Inverted Shrugs: x75, x100
The deadlifts today were very tough. I found the 5th and 6th reps of each set to be much tougher than I had hoped. I think that my back was a little cooked from the Hellraisers on Thursday as my back was rounding a little at the T-spine during my deadlifts. Not a bad week thus far.
Ring pushups(press together): x25
Ring pull aparts: 20
ALL X 8 ROUNDS
Saturday, July 9th, 2011
1/4 squats: 1035 lbs x 16 x 2 sets
Rack pulls(3rd pin): 855 x 7, 8, 3(straps broke)
Safety Squats(no hands): 405 x 8, 8
Walking lunges: x 100
Monday, July 11th, 2011
Bench Press: 320 x 8 x 6 sets
Ring Pushups(click) x 25
Ring pull aparts: x 20
Ring Chins: x 20
ALL X 5 ROUNDS
Tuesday, July 12th, 2011
I am still not allowing myself to handle anything in the 500 + range for the squat so this forces me to do movements that are more difficult. I am focusing on my quads today with some front squats. This will allow me to see how my rec fem is at the hip insertion because the front squat forces a high degree of hip flexion while at the same time being a quad dominant movement. So hopefully my quad holds up.
I am also going to be doing some HELLRAISER's which I love for building upper strength in my back for BOTH squatting and deadlifting. Front Squats: 405 x 5, 455 x 3, 455 x 4, 405 x 8
Hellraisers(Safety Squats w no hands): 455 x 4, x3, x3, x3, 315 x 15
Wednesday, July 13th, 2011
Bench Press: 320+60lbs chains x 6 x 6 sets
(Ring Chins: x 20, Ring click tgthr Pushups: x 25, Ring Pull aparts: x 20, 30 second handstand hold) ALL x 5 ROUNDS
Thursday, July 14th, 2011
Conventional Deadlifts: 570 lbs x 6(full stop) x 6 sets
GHD Situps x 20 x 4 sets
Ring Inverted Shrugs: x75, x100
The deadlifts today were very tough. I found the 5th and 6th reps of each set to be much tougher than I had hoped. I think that my back was a little cooked from the Hellraisers on Thursday as my back was rounding a little at the T-spine during my deadlifts. Not a bad week thus far.
Thursday, July 7, 2011
T-LOG: July 4-7th
The SPARTAN RACE- being a gladiator whooped my ass
On Sunday, I had the privilege of being a gladiator at the Spartan Race. It was really interesting. We are told to knock people down with these flimsy joust sticks that make a loud sound yet pack a lightweight punch. So you really have to swing that sucker AND connect properly or else it just gets flimsy. Doing it outside in the heat for hours on end really wreaked havoc on my body. I lost a lot of water weight, legs were cramping like crazy and my wrists, shoulders and elbows all got messed up at the tendons from the impact.... bottom line....i am not fit to be a spartan.... the hot gates would have been over run by the persians if i were on of the 300. ;)
MONDAY, JULY 4th, 2011
Day off. Focussing on putting weight back on and not feeling so messed up
TUESDAY, JULY 5th, 2011
Quarter Squats 10th pin: 1035 lbs x 15 reps x 2 sets
Safety squats(no hands): 425 x 8 x 2 sets
walking lunges: 1 set of 100
WEDNESDAY, JULY 6th, 2011
Everything is still very sore from the weekend. My wrists, elbows and shoulders are destroyed from swinging that damn joust at 4300 people for hours on end.
Bench 365 x4 x 6 sets
Everything feels worse. I am not going to do ANY assistance work as everything simply feels inflamed.
THURSDAY, JULY 7th, 2011
Conventional Deadlifts: 545 lbs x 8 reps x 5 sets
Body weight Squats: 150 unbroken
GHD situps: 3 sets of 20
On Sunday, I had the privilege of being a gladiator at the Spartan Race. It was really interesting. We are told to knock people down with these flimsy joust sticks that make a loud sound yet pack a lightweight punch. So you really have to swing that sucker AND connect properly or else it just gets flimsy. Doing it outside in the heat for hours on end really wreaked havoc on my body. I lost a lot of water weight, legs were cramping like crazy and my wrists, shoulders and elbows all got messed up at the tendons from the impact.... bottom line....i am not fit to be a spartan.... the hot gates would have been over run by the persians if i were on of the 300. ;)
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| Yes, stalking and hitting people is fun. ..but all day?? Tiring. |
MONDAY, JULY 4th, 2011
Day off. Focussing on putting weight back on and not feeling so messed up
TUESDAY, JULY 5th, 2011
Quarter Squats 10th pin: 1035 lbs x 15 reps x 2 sets
Safety squats(no hands): 425 x 8 x 2 sets
walking lunges: 1 set of 100
WEDNESDAY, JULY 6th, 2011
Everything is still very sore from the weekend. My wrists, elbows and shoulders are destroyed from swinging that damn joust at 4300 people for hours on end.
Bench 365 x4 x 6 sets
Everything feels worse. I am not going to do ANY assistance work as everything simply feels inflamed.
THURSDAY, JULY 7th, 2011
Conventional Deadlifts: 545 lbs x 8 reps x 5 sets
Body weight Squats: 150 unbroken
GHD situps: 3 sets of 20
Wednesday, July 6, 2011
T-LOG UPDATE JULY 5th 2011
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| 1035lbs (11 plates a side) - feels good to hold on the back |
Here's what has been going on with my training over the last week and a bit.
My shoulder has been bugging me a little bit so I am keeping the loads to a minimum based off of how confident I feel in it. The rec fem is still very sore in the hole of my squat so I am avoiding the hole with any weight above 60 %. Since I am doing 1/4 squats.... I LOVE GOING HEAVY...and it makes zero sense to do partial range of motion with a weight I can do ful range of motion with... so here's an excuse for me to move some serious weight(paritally).
I like the safety squats because I am not squatting heavy and the safety squat(when I don't use my hands) allows me to force adaptations without needing maximal type loads.
Hopefully soon I will be squatting more and more progressively until I feel confident that I will not get injured. For now, around 19 weeks out from world's in Latvia, my main focus is just to be healthy and able to move...although it is always difficult for me to not want to move heavy weights.....so I do where I can.
MONDAY, JUNE 27th, 2011
Bench press: 320lbs (70%) x 10 x 4 sets. (I am benching like this because of a slight issue on my left shoulder/pec)
Ring Chins x 20
w Ring Pushups x 35(touch together at top)
w Ring Pull Aparts x 20
Handstand Holds x 30s
All X 6 ROUNDS
TUESDAY, JUNE 28th, 2011
1/4 Squats: 1015 lbs x 10, x 15
Safety Squats(no hands) 315 x 10 x 3 sets
Walking Lunges x 100
WEDNESDAY, JUNE 29th, 2011
Bench Press: 320 x 12, 10 , 10
Ring Chins x 25
w Ring Pushups x 35(touch together at top)
w Ring Pull Aparts x 20
Handstand Holds x 30s
All X 5 ROUNDS
100 Walking Lunges
THURSDAY, JUNE 30th, 2011
Conventional Deadlifts: 525lbs x 10 reps x 5 sets
Bodyweight Squats: 100 reps x 2 sets
FRIDAY, JULY 1st, 2011
Bench Press: 405 x 2, 2, 2, 2 (very cautious with technique and no grinding out) 315x 8, 9, 9, 9 (stop whenever I feel grind)
Strict Wide grip Chinups: x 25
w Ring Dips x 25
5 ROUNDS
Ring Push Ups: x 30
w Ring Pull Aparts: x 20
4 ROUNDS
SATURDAY, JULY 2nd, 2011
1/4 Squats: 1035 lbs x 15 reps x 2 sets
Rack Pulls: 855 x 5 , 855 x 1 w max hold at top
Safety Squats(no hands): 315 x 15, 405 x 6
Walking Lunges x 100
GHD Situps x 20 x 3 sets
Sunday, June 26, 2011
T-LOG update
Well, since the meet I have not been training all that vigorously. My Rec fem is healing but I have really been training AROUND it. about 4 days a week I am doing 200-300 bodyweight squats(sets of 100 unbroken) and walking lunges 100-200(sets of 100 unbroken). This creates a huge pump in my legs and forces blood everywhere which will hopefully speed up the process. The fact that I am able to do body weight squats deep, in flat shoes(more hip flexion), makes me happy. Hopefully soon I will be able to put some weight on a bar. I have a feeling I will be doing very high reps squats with only 2 or 3 plates for the first half of July...and this is fine.....we all know I'm not that patient tho.... let's hope I can manage.
Because of my limited ange of motion with a load I have been incorporating a lot of partial ROM lifts. Quarter squats and partial deadlifts. Last Thursday, I lifted 905lbs from my knees to lockout!! Not exactly a huge ROM, but holding that amount of weight felt fantastic.
The last two days of training pretty much sum up how I have been lifting since the meet on June 11
FRIDAY, JUNE 24th, 2011
Bench Press: 315lbs x 10 x 4 sets ( all very controlled, more like a bodybuilder, my left pec has been bothering me so I am being very careful)
Wide Grip Strict Chins: x33
w Ring Pushups: x 30
w Ring Pull Aparts: x 20
w Handstand holds: x 30seconds
w V-ups x 25
ALL x 4 Rounds
**Later that day.
Body weight squats: 100 x 2 sets
Walking Lunges: 100 x 2 sets
SATURDAY, JUNE 25th, 2011
1/4 Squats (from bottom up): worked up to 905lbs x 20 x 2 sets
Partial Deadlifts from knee: worked up to 765x4, 800x4, 800x4
Ring Chins: x 20
w GHD situps x 20
w Upside Ring Shrugs x 80
ALL x 3 Rounds
Bodyweight Squats: 100 x 1 set ( quads were spazzing by end)
Went to Moonies bay to attempt to learn some arm wrestling with World Superheavyweight Champion Devon Larratt and the Ottawa High Hookers!! Arm Wrestling is nuts...the amount of technique and knowledge to know is insanely complicated and seems infinite.
Because of my limited ange of motion with a load I have been incorporating a lot of partial ROM lifts. Quarter squats and partial deadlifts. Last Thursday, I lifted 905lbs from my knees to lockout!! Not exactly a huge ROM, but holding that amount of weight felt fantastic.
The last two days of training pretty much sum up how I have been lifting since the meet on June 11
FRIDAY, JUNE 24th, 2011
Bench Press: 315lbs x 10 x 4 sets ( all very controlled, more like a bodybuilder, my left pec has been bothering me so I am being very careful)
Wide Grip Strict Chins: x33
w Ring Pushups: x 30
w Ring Pull Aparts: x 20
w Handstand holds: x 30seconds
w V-ups x 25
ALL x 4 Rounds
**Later that day.
Body weight squats: 100 x 2 sets
Walking Lunges: 100 x 2 sets
SATURDAY, JUNE 25th, 2011
1/4 Squats (from bottom up): worked up to 905lbs x 20 x 2 sets
Partial Deadlifts from knee: worked up to 765x4, 800x4, 800x4
Ring Chins: x 20
w GHD situps x 20
w Upside Ring Shrugs x 80
ALL x 3 Rounds
Bodyweight Squats: 100 x 1 set ( quads were spazzing by end)
Went to Moonies bay to attempt to learn some arm wrestling with World Superheavyweight Champion Devon Larratt and the Ottawa High Hookers!! Arm Wrestling is nuts...the amount of technique and knowledge to know is insanely complicated and seems infinite.
Thursday, June 23, 2011
DYNAMO HITS CPF RAW NATIONALS 2011
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| Ottawa lifters |
Dynamo Barblell had a couple lifters competing so we had to go to coach them anyways...why not lift. Willie was getting over some injuries and had not been handling any real weight for the past month and a half and Kade's training had been going very well, so well that we were questioning if he would surpass me in the bench and potentially the deadlift. Our younger lifters Wei Seah and Alyssa Smith were set to hit some huge PR's.
We were hoping for Wei to hit a 500 pull. He crushed his 200kg(440lb) opener but couldn't budge anything higher. With training he will get much stronger off the floor. It's neat to watch him because his technique is almost identical to Willie's(who is coaching him) and it will be neat to see how his lifts progress.
Alyssa had injured her knee 2 weeks prior to the meet. Her knee bruised GREEN and I sent her to Dmitry who confidently said she would be fine. She basically took a squat for granted and went forward onto her toes putting a lot of pressure on her knees. Anyway, prior to the meet she had benched 165lbs, squatted 320 for 10 singles, and deadlifted 415lbs. So going into the meet I was planning on only letting her squat 2 attempts(because of her knee issue), aiming for a 170lb bench, and deadlifting 400, 420, 430-440 ish. She ended up crushing her 319 2nd squat so we jumped her to 341( i couldn't say no to her 3rd attempt although we had planned on not doing it). She crushed it 341lb DEEP squat from a 19 yr old girl in just a belt...puts a lot of guys to shame. On her bench she hit a 161lb 2nd and could nail the 3rd 170lbs. Deadlift opener 180kgs(396lbs)....crushed. Again...puts a lot of grown ass men to shame. We jumped to 190kg and she lost her grip at the very top on the 2nd attempt....and then on the third attempt lost grip at the knees. I found this very frustrating as she pulled 415 on a texas power bar...and then was having grip issues on an okie. Oh well.... next meet she'll squat 350+, bench 170+, and deadlift 440. She still walked away deservedly with the female best lifter award.
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| Pretty cool when you get Male Best Lifter and the girl you coach gets Female Best Lifter |
Other great lifts were:
GREG DOUCETTE- Benching 529lbs WPC WR at 198lbs bodyweight. He is in my opinion the best bench presser in Canada.
MIKE SINCLAIR- Deadlifting 755lbs AWPC WR at 242lbs bodyweight. He has a lot of brute strength and once he cleans up his technique in all three lifts he'll be hitting 700 - 500 - 800 at 242.
SCOTT BERNARD- Benching 391lbs at 170lbs bodyweight. He wasn't able to make the cut to the 165lbs class but once he cuts weight and hits the same numbers....it'll be a junior world record. Going to be a lot like his coach Doucette so watch out for him.
My lifts were nothing special. I went into the meet without squatting or deadlifting; injuries having me question whether I will break or not when I try to lift anything over 70%.
My plan on the squats was to squat 500 once and pass on my 2nd and 3rd attempts. Warming up I warmed up to 545lbs(which hurt) and then changed my opener to 617lbs. ^17lbs felt very easy althought the partially torn rec fem muscle was pushing me forward onto my toes. In my head I said, " FUCK IT! LATVIA ISN'T UNTIL NOVEMBER, LETS INCREASE THE TOTAL." So I called for 678lbs squat. Under the bar it felt very light and easy to handle but as my hips went into deep flexion on the decent, the pain naturally sent me onto my toes. I began to stand up with it on my toes but had to take a step forward and lost it. BOOOOOOOO..... So naturally I called for a 705lb 3rd attempt thinking that being a more serious weight I would be jacked up and more aggressive and also that the heavier weight would force my decent straight down instead of forward. I was right. The weight felt great on my back, my decent felt perfect(it still hurt like crazy), and when I hit the hole I thought to myself, " Yep, any day of the fucking week!" and then I came out of the hole into my tough spot which is the point just after my hips get a few inches above my hips.....and the bar stopped moving up. Haha. I'm not sure if I just didn't come out of the hole strong enough or with enough aggression or if I simply wasn't strong enough. I feel as though being injured forced you to hold back a little bit...but who knows.
The bench press was my only PR. A 210kg second attempt made me quite happy.
The deadlift was another scary one to warm up. Two weeks prior I was not able to walk from a snap in my lower back while pulling 705lbs. So the entire warm up contained a lot of hesitation and self-doubt. I had to really psych myself up just to step up to the bar when it was only 400 pounds.....
My 705lb opener went up fairly easily although not as easily as I would have liked. It felt a little heavier than it should have in my hands. I wanted to pull 750lbs. I had pulled 744lbs at raw unity and wanted a deadlift pr so I called for 750. 2nd attempt of 750 I barely moved it off of the floor. To me the deadlift is all in the head...and I felt that it was my lack of confidence in my lower back that was not letting me push myself properly so I called for 750 again......this time I barely moved it at all. I actually turned to the spotters and loaders and apologized to them.
All in all I am not too disappointed and I am somewhat happy that without squatting for a month and barely being able to walk 2 weeks prior, from my back, that I still felt a possibility of attempting some serious weights and increasing my total.
WHAT MADE THE MEET------>>>>> KADE WEBER (21)aka THE PALE RIDER
Squats: 270kg, 280kg, 285kg, 291kg Jr WPC WR
Bench:195kg, 205kg, 212.5kg X
Deadlift: 310kg, 320kg, 330kg, 340kg Jr WPC WR
Total: 820kg Jr WPC WR....if you could count 4ths towards our total>>>835kg.
I think that by his next meet in Riga, Latvia he will squat around 300-310kg, he will bench around 215-220kg, and he will deadlift 350-355kg totalling into the mid 1900's. And at some point in his PL career he will hit 2100lbs raw ( just a belt raw...)
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