Day 3, week 14
WARM UP
BENCH PRESS
45x10, 135x5, 185x3, 225/275/315/335x1
TRICEPS PUNCHES
5 sets of 10
TRX REVERSE FLYES
5 sets of 8
TRX HAMMER CURLS
2 sets of 10
I went way too heavy on the bench press today. Everything moved fast but the last two sets were awful. My elbow is pissed off about it too. I will be icing again. On the upside, I foam rolled my glutes, upper back, and IT bands. I haven't done this regularly in a long time and I'm glad to be getting back on it. Time to watch some K-State baseball with my wife and heal up for next week. Gotta train HEAVY!
Here's a video I saw last night. It's Louie Simmons talking about training at 90%.
LINK TO VIDEO
Mens Sana in Corpore Sano
4/1/11
3/31/11
DEAD LIFT
Day 2, week 14 (NASA July Spectacular)
WARM UP
DEAD LIFT
worked up to
315 x 2, (added doubled mini bands) 315/315/315 x 2
I couldn't stand not getting any barbell training in on Tuesday so I figured I'd give it a go today. This was light, so I'm not really inhibiting my recovery from the meet too much. Tomorrow we'll do some full-range bench press.
Mens Sana in Corpore Sano
WARM UP
DEAD LIFT
worked up to
315 x 2, (added doubled mini bands) 315/315/315 x 2
I couldn't stand not getting any barbell training in on Tuesday so I figured I'd give it a go today. This was light, so I'm not really inhibiting my recovery from the meet too much. Tomorrow we'll do some full-range bench press.
Mens Sana in Corpore Sano
3/29/11
ACCESSORY WORK
Day 1, week 14 (NASA July Spectacular)
Tonight was pretty bad. I have an absolute hatred for going to the gym and not doing barbell lifts. I don't know how to program this kind of training and it just doubles the frustration. On top of that, my elbow tendinitis flared up again...
40# KB SWINGS
(I'll be using these in my warmup for glute activation and perhaps a bit of fat dude cardio.)
SHOULDER DISLOCATES
(I found a whole bunch of good jump stretch bands in the new gym. This is awesome.)
BAND PULL APARTS
LIGHT GOOD MORNINGS ON POWER SQUAT MACHINE
PULL DOWN ROWS
PROWLER (couple of trips)
Ribs give you the ITIS... but you may get the Mud Butt
Mens Sana in Corpore Sano
Tonight was pretty bad. I have an absolute hatred for going to the gym and not doing barbell lifts. I don't know how to program this kind of training and it just doubles the frustration. On top of that, my elbow tendinitis flared up again...
40# KB SWINGS
(I'll be using these in my warmup for glute activation and perhaps a bit of fat dude cardio.)
SHOULDER DISLOCATES
(I found a whole bunch of good jump stretch bands in the new gym. This is awesome.)
BAND PULL APARTS
LIGHT GOOD MORNINGS ON POWER SQUAT MACHINE
PULL DOWN ROWS
PROWLER (couple of trips)
Ribs give you the ITIS... but you may get the Mud Butt
Mens Sana in Corpore Sano
3/28/11
July 2nd NASA Meet Training Plan
Here is a link to the spreadsheet.
The idea here is to go as heavy as I can while staying healthy. I'll shoot for full recovery the first two or three weeks of the cycle and the last two or three. Other than that I'll be shooting for partial recovery (but staying away from tendinitis and the like). Basically, I have some planned deloads and will be taking more as needed. The planned ones are minimum!
This cycle is going to offer some real challenges. We'll be welcoming our first child in early June and I still have a lot of work to do this semester as well as in the summer. However, I have a stable training partner and a decent schedule so we should be able to stay on top of it.
Gotta get to work!!
Mens Sana in Corpore Sano
The idea here is to go as heavy as I can while staying healthy. I'll shoot for full recovery the first two or three weeks of the cycle and the last two or three. Other than that I'll be shooting for partial recovery (but staying away from tendinitis and the like). Basically, I have some planned deloads and will be taking more as needed. The planned ones are minimum!
This cycle is going to offer some real challenges. We'll be welcoming our first child in early June and I still have a lot of work to do this semester as well as in the summer. However, I have a stable training partner and a decent schedule so we should be able to stay on top of it.
Gotta get to work!!
Mens Sana in Corpore Sano
3/27/11
MEET RECAP: 2011 NASA KS ST MEET
This meet was a success.
LINK TO MEET VIDEO
I was really glad to be a part of a bigger local meet. There were about 30 lifters and the NASA people run a very efficient meet. The meet started on time and there was nary a hitch. Some of my best friends were there cheering me on and it was good to see some others watch a powerlifting meet for the first time. My wife was very supportive despite being pretty sick the whole weekend. Brian did a fantastic job wrapping my knees and helping me out with my attempts. He always does a great job with this stuff. Carla manned the camera and I definitely owe her one as this video is going to help me immensely in identifying my weak areas so that I can improve on them.
I opened at 512 on the squat. This was my first meet in the knee wraps and I don't think I was ready. On the opener I got forward and the weight lifted onto my toes. I finished the lift but I had to take a step forward before I got the rack command so it was no good. Second attempt I took 512 again and got it easy. Third attempt came and my handler (Brian) and I decided on 556. The wraps were right were I wanted them and very tight. I took the weight out and started down but for some reason decided to stop halfway down and come back up. I have no idea why I did that but it cost me the lift. Next meet I squat in wraps will go better; I think I left about 60-70 pounds on the platform in the squat.
On to the bench press. I opened at 340. No problem. I moved up to 363 for a 5 pound PR. I think I started with it too close to my belly and I ended up trying to basically front raise the weight... no good. Third attempt I took the 363 again and got it. This time it got a little bit over my face but I was able to grind it out with a lot of leg drive.
The dead lift is where I really hit my stride. I opened fairly light just to make sure I got a total. Second attempt was a 5 pound PR and third was a 20 pound PR. I was very happy with this. I did make one shift in form. I drove my head back into my traps as hard as I could the whole time. I really think this change helped me a lot.
Overall, I was very happy with this meet. I got to talk with some guys I had met at last October's meet and hang out with the old crew from college. This training cycle I will be taking a lot of heavy weight and working on the top end of my bench and dead lift since that's where I really had to grind out the lift in this meet. The heavy weights should help me in the squat at the next meet on July 2nd.
It's time to rest up. I feel like crap right now.
Next training cycle plan will be posted soon.
Mens Sana in Corpore Sano
LINK TO MEET VIDEO
I was really glad to be a part of a bigger local meet. There were about 30 lifters and the NASA people run a very efficient meet. The meet started on time and there was nary a hitch. Some of my best friends were there cheering me on and it was good to see some others watch a powerlifting meet for the first time. My wife was very supportive despite being pretty sick the whole weekend. Brian did a fantastic job wrapping my knees and helping me out with my attempts. He always does a great job with this stuff. Carla manned the camera and I definitely owe her one as this video is going to help me immensely in identifying my weak areas so that I can improve on them.
I opened at 512 on the squat. This was my first meet in the knee wraps and I don't think I was ready. On the opener I got forward and the weight lifted onto my toes. I finished the lift but I had to take a step forward before I got the rack command so it was no good. Second attempt I took 512 again and got it easy. Third attempt came and my handler (Brian) and I decided on 556. The wraps were right were I wanted them and very tight. I took the weight out and started down but for some reason decided to stop halfway down and come back up. I have no idea why I did that but it cost me the lift. Next meet I squat in wraps will go better; I think I left about 60-70 pounds on the platform in the squat.
On to the bench press. I opened at 340. No problem. I moved up to 363 for a 5 pound PR. I think I started with it too close to my belly and I ended up trying to basically front raise the weight... no good. Third attempt I took the 363 again and got it. This time it got a little bit over my face but I was able to grind it out with a lot of leg drive.
The dead lift is where I really hit my stride. I opened fairly light just to make sure I got a total. Second attempt was a 5 pound PR and third was a 20 pound PR. I was very happy with this. I did make one shift in form. I drove my head back into my traps as hard as I could the whole time. I really think this change helped me a lot.
Overall, I was very happy with this meet. I got to talk with some guys I had met at last October's meet and hang out with the old crew from college. This training cycle I will be taking a lot of heavy weight and working on the top end of my bench and dead lift since that's where I really had to grind out the lift in this meet. The heavy weights should help me in the squat at the next meet on July 2nd.
It's time to rest up. I feel like crap right now.
Next training cycle plan will be posted soon.
Mens Sana in Corpore Sano
Subscribe to:
Posts (Atom)