TRAINING LOG - Tues Nov 16

Everything is feeling nice and healthy. Continue my no grind reps training and continue the progression.

FRONT SQUATS: 135lbsx5, 225x3, 315x2
BACKSQUATS: 405x2, 455x1, 495x1, 545x1, 585x1,
600 x 3 x 5 sets
BOX JUMPS '48: 5 reps x 3 sets

Feeling loose and powerful. Ready to pounce.

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TRAINING LOG - NOV 14th & 15th

Sunday, November 14th   - OFF


I took today to rest....a lot and to eat..... a lot.  ;)






MONDAY, NOVEMBER 15th


My shoulder is feeling a lot better.  I was originally going to force myself to avoid any pressing but I got under the bar a few times and decided that the pain was hard to find....so i did a light bench...YEAH BABY!!


Bench Press( all paused) 365lbs x 3 x 8 sets


(Inverted Rows x 25  superset with Tricep pressdown using bands x max) x 4 sets


Reverse Laterals 35s x 50 x 2 sets


We'll see how the shoulder feels tomorrow....i am optimistic.  :)
ITS ON LIKE TRON.....Looking forward to squattin tomorrow.....

TRAINING LOG - Sat Nov 13

Still letting my squat come back to me.  Today, I focused on singles so that I could make sure I only did nice perfect and powerful reps with no grind.


BACKSQUAT - 615 x 1 x 12 singles ( 12th single was 625lbs)


High Box Jumps - 3 x 5


****
The squat is coming along very nicely, the deadlift is only getting better, and I need my shoulder to get better so that I can make a PR bench in Russia.  All in all, I am very happy with the progressions but feel that Russia is nearing very quickly.  

TRAINING LOG- Nov 12th

Still nursing my left shoulder today so continuing to avoid any pressing other than light and easy push ups at a very low volume(just to get blood into the area).

Inverted rows(bar) x 25reps
With triceps pressdown using bands x20
X 5 sets each

Single arm tricep pressdowns with bands x 2 sets to failure each arm

Slow and steady push ups. 3 sets until light burn. X 50, 40, 35

Hopefully next week I will feel confident enough to bench.

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TRAINING LOG

Time to start posting my log consistently… I will follow through and keep this up from here on out.

 

Nov 1

As the competition is getting nearer I wanted to focus on a strict pause in the bench.  So I went to approximately 80% and practiced.

        Bench press- 365lbs x 3(all hard paused) x 8 sets.  Very smooth.

Wide pull-ups with arch and chest to the sky 4 sets of 25

Tricep pressdowns using strong bands

Nov 2

I really wanted to focus on my technique bc my hips(being sore) had been pushing me away from my proper technique.  So I wanted to take another day to practice proper technique again(last Tues 545lbs x 3 x 8sets).

     Backsquat: 585 x 1 x 15 sets   (they all felt very grooved and powerful)

     Car jumps:  hadn’t done it in a while.  Threw some adizeros on and jumped onto the roof of my car 10 times.

Nov 3

Focus on paused bench technique w a more intense load.

Bench Press 405lbs x 1 x 10 sets

( 10^th set something in my shoulder strained hard….NOT GOOD.  I thought I would be fine considering I was only doing singles and I can normally do a few sets of triples with this weight…. I WAS WRONG)

Inverted rows using rings 25reps x 4sets

Tricep pressdown- bands

Nov 4

Just focusing on moving weight a decent speed today while doing the deadlift.

Conv Deads: 625lbs x 10 singles

(all reps fast, smooth, and feeling great)

Nov 5

Shoulder(left) is extremely sore. Strained coracobrachialis.  Taking next week off from pressing completely.

Inverted Rows(bar) 6 sets x 25 reps

W facepulls (towel and bands) x burn x 6 sets

W tricep pressdowns using bands x max reps x 6 sets

(figure I might as well blast the tri’s a little bit more than they are used to since im not pressing or handling heavy loads)

Nov 6

Squatting today.  I am still working on my technique.  Slowly progressing in weights as the competition on dec 19^th draws nearer.

Backsquats: 585 x 3 x 5 sets ( same intensity and volume as last Tuesday but in a third the amount of sets)

Stretching( I don’t make time to do this enough)

Nov 7

OFF

Nov 8

Shoulder is being nursed.  Just did a mini circuit.

Bar Inv Rows 5sets x 30 reps

W facepulls (band and towel) x 20 x 5 sets

W single arm band tricep pressdowns x  failure each arm x 5 sets each arm

W Cuban cleans 30’s x 25x 4 sets

Nov 9

Back squat 605lbs x 2 x 5 sets

(This was not the easiest workout but most of the reps were smooth.  I had a the second reps of the 4^th and 5^th sets were considerably slower but considering a yr a go I was feeling like a stud for doing this workout I cant feel bad.  ****before last worlds I did 635lbs x 2 x2  so I am hoping to get a little ahead of this before I leave for Russia.)

Finished off with:

Box jumps ’48 x 5 sets of 5

Nov 10

Inverted Rows( I cut the volume bc of deadlift day tomorrow) 4 sets of 20

And then arms(first time training arms in years): 5 sets of 20-25 thibadeau curls superset w single arm tricep pressdowns

Nov 11

Deadlift day.  Focused on technique and speed.  ( broke a strap on a set, lucky I didn’t hurt my back).

Conventional Deadlift: 635 x 1 x 10

GHD: 3 x 25 full ext sit ups

Not so sure about Russia

So too much heavy lifting is taking it's toll on my body. The right side of my hip has been painful at the bottom of my squats, my coracobrachialis is giving me trouble benching, and the only lift of the 3 I still feel confident in is the deadlift which is feeling better than ever with a 750-770lb pull in the crosshairs.
Russia, December 19th, will be my first RAW w knee wraps competition and I am very discouraged because the back of my left knee is sending surging pains throughout my leg as soon as I start wrapping my knee with the wraps. I am impinging a nerve or something. This is discouraging. I may have to compete in rehbands which will place me at a huge disadvantage.


Todays session:

Backsquat: 
-raw no belt 135x8, 225x5,315x2, 405x2, 495x1, 545x1
-Add belt 585x1, 615x1
-Add knee wraps---- too much pain in left leg, abort knee wraps


Safety squats (no hands, hands down by sides):  465 x 6 x 4 sets

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WPC RAW WORLDS 2010 IDAHO FALLS