TRAINING LOG - Tues Nov 30th

Fantastic day today.  First time training ALL AMPED UP ON 1MR!!
  With the program I created for my squat I was set to do 630lbs for sets of 3 reps and I would stop once the repetitions slowed down.  I hit a PR 630lbs x 4!!  The first 3 felt easy so I went for a fourth.  What is awesome is that I know I could have done a 5th but it would have been a grind and I don't want to tax my CNS with too much grinding....and this seems to be working!!  :)  My openning squat at my last competition was 639lbs...so I think I can move my opener UP.  And my Previous PR for reps around this weight was 635 x2reps x 2 sets.....so I'm pretty stoked.  Next Saturday I am hoping to do 660lbs for multiple singles as I continue working my squat triples and singles and focusing on power output(no grind) and staying healthy.  I am starting to realize that as you get stronger you must train smarter.  Steve Wiseman reinforced this notion to me and it has def helped.


( I should have used the thicker plates so that it would look a little more aggressive). 





Front Squat 135lbs x 5, 225lbs x 3, 315lbs x 2


Back Squat(no belt) 405 x 2, 455 x 1, 495 x 1, 545 x 1
(add belt): 585lbs x 1, 605lbs x 1
630lbs x 4 !!!  yeah buddy
630lbs x 3
630lbs x 3
630lbs x 3
630lbs x 2


Box Jumps '48 : 5 reps and 3 sets


Hang Upside Down using moon boots for 2 mins x 2 sets

TRAINING LOG - Nov 29

Laid back day
Bench press(no pause)
390lbs x 3 reps x 6 sets
Ring chins (belly to sky) 15 reps x 4 sets
Band Tricep Pressdowns 4 sets failure
Ring inverted rows
25 reps x 3 sets

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TRAINING LOG - NOV 26 & 27

FRIDAY NOVEMBER 26th 2010
Shoulder is starting to feel normal. Thought I would do singles to see how I feel with some real weight.
Bench Press(all paused)
135lbs x 6, 225lbs x 5, 275lbs x 3, 315lbs x 3, 365lbs x 2
405x1
405x1
410x1
415x1
420x1
425x1
430x1
435x1
440xNOPE
385x4
385x4
385x4
Belly to sky ring chins
4 sets of 15 reps

SATURDAY NOVEMBER 27th
Squat progressions are going great, I am feeling pretty damn fantastic.
FRONT SQUAT
135lbs x 5, 225lbs x 3, 315lbs x2
BACKSQUAT
405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1,
(Add belt)
585lbs x 1
605lbs x 1
625lbs x 1
647lbs x 1
647lbs x 1
647lbs x 1
647lbs x 1
647lbs x 1
BOX JUMPS '48: 5reps x 3 sets

Beautiful day in the neighbourhood.
SUNDAY NOVEMBER 28
O F F
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TRAINING LOG - Thurs Nov 25

A little tired today. Tried some Hemorush today...its a preworkout drink that's supposed to get you jacked up to train.
Today I worked on my deadlifts again. The past few weeks I have only been doing singles in the DL and simply increasing the intensity slightly, focusing one moving the weight FAST, POWERFULLY and with AUTHORITY.
After my first heavy single...I projectile vomitted all over the floor. My training partner Willie unconcerned with my well being laughed his ass off at my uncontrolled projections.... Not taking 'Hemorush'. Although I do not attribute it completely to the Hemorush, ( the pressure during a heavy deadlift does wonders sometimes), I definitely think it didn't help.




CONVENTIONAL DEADLIFT
(No belt)
264lbs x 4
374lbs x 3
484lbs x 2
534lbs x 1
574lbs x 1
(Add belt)
624lbs x 1
664lbs x 1 (projectile V)
664lbs x 1
664lbs x 1
664lbs x 1
664lbs x 1


GHD situps 4 sets of 15. Completely openning up every rep.


Upside down hangung shrugs using the gymnastic rings. 1 set of 80 reps.




Good day.
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TRAINING LOG - Wed Nov 24

Feeling tired today. I was up late last night....and up early this morning. More so; my nervous system must be a little beat down from yesterdays squatting.
Bench pressing today. Since I'm feeling tired I just decided to get some reps in at 80 percent my 1RM for some easy touch and go's.
Bench Press: 135lbs x 8, 225lbs x 5, 315lbs x 3, 365lbs x 6 reps x 4 sets
Ring chins(belly to sky) 5 sets 15
W band tricep pressdowns.
Took it easy, relaxed...big Deadlift day tomorrow... I plan on doing 661lbs for 4-6 singles. Should be nice.

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TRAINING LOG - Tues Nov 23

Challenging squat day today.
Front squats: 135lbsx5, 225lbsx3, 315lbsx2
BACKSQUATS: (no belt) 405lbsx2, 455lbsx1, 495lbsx1, 545lbsx1
(Add belt): 585lbs x 1,
615lbs x 3 reps
615lbs x 3 reps
615lbs x 3 reps
615lbs x 3 reps
Box jumps '48 : 5 reps x 3 sets
***** awesome!! Stoked. This is a PB triple. Did 3 triples @ 610 lbs doing a smolov cycle. 615lbs w better technique.....great day. Saturday I'm going to attempt 645lbs for 3-5 singles.
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TRAINING LOG - MON NOV 22

Sunday, Nov 21st - OFF

Monday, Nov 22nd
Feeling a little off today. I think my CNS is a little beat from both of my training sessions on Saturday andf also from coaching at a powerlifting meet which is very stressful as a handler. ( Very proud of my girl Alyssa Smith who went 314-143-341 @155BW at the young age of 18).
Still not pushing my bench too hard to avoid injury.
Bench Press(all reps paused): 135x5, 225x5, 315x3, 365x2,
385lbs x 2 reps x 10 sets
Ring chin ups(belly to sky): 20 reps x 3 sets
Inverted Rows(bar) x 25
Superset w Tricep Pressdowns bands x max
4 rounds
Pushups just to flush everything w blood.
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