Friday
week 10 day 4
SQUAT
up to 515 for 4 singles
*not bad
BACK EXTENSIONS
2 sets of 10
*used my glutes on these
I also practiced wrapping my own knees. I was told by a lifter I respect greatly that the Inzer Gripper wraps are very good and easy to wrap yourself. I don't like having to rely on someone at a meet, so it will be good to use them. He doesn't even pretension them... I'm looking forward to getting my hands on a pair.
Mens Sana in Corpore Sano
1/14/12
1/13/12
BENCH PRESS
Thursday
week 10 day 3
BENCH PRESS
up to 365 for 3 singles, then 2 sets of 2 with 405 using the slingshot
*will probably up the weight next week
Weight yesterday was 312 in the morning but by afternoon it was 310.5.
This morning it was 312 again. I guess I did something wrong sometime yesterday.
Mens Sana in Corpore Sano
week 10 day 3
BENCH PRESS
up to 365 for 3 singles, then 2 sets of 2 with 405 using the slingshot
*will probably up the weight next week
Weight yesterday was 312 in the morning but by afternoon it was 310.5.
This morning it was 312 again. I guess I did something wrong sometime yesterday.
Mens Sana in Corpore Sano
1/10/12
SQUAT
Tuesday
week 10 day 2
SQUAT
up to 455 for 4 sets of 3
Definitely better today than last week. I'm going to skip the assistance work on squat until I feel 100%. One of my goals is to get to the point where I have 1 hour workouts every day... not going over. I need to get my work capacity up!
weight today was 313
Mens Sana in Corpore Sano
week 10 day 2
SQUAT
up to 455 for 4 sets of 3
Definitely better today than last week. I'm going to skip the assistance work on squat until I feel 100%. One of my goals is to get to the point where I have 1 hour workouts every day... not going over. I need to get my work capacity up!
weight today was 313
Mens Sana in Corpore Sano
1/8/12
3-24-12 NASA Meet Plan
As of right now, I plan to compete in the March 24th NASA meet.
My training plan, including planned openers, can be found at the link below.
LINK
All sets are singles unless written in "sets x reps" format.
The first two days are more "volume" days (I call them fat guy volume days because no self-respecting bodybuilder or athlete would consider that to be high volume) and I'm hoping to get some functional hypertrophy as well as a better ability to stay with the weight and strain (more time under tension). Maybe it's all broscience, but I'm gonna try it.
The other two days are heavy singles. I know these work for me, so I'm gonna continue to use them.
There are no planned deloads. I will take time off or go light when I feel I need to.
There are no planned deadlift days. I have always pulled conventional but last summer I started pulling sumo. I think it suits my body type better and I hope it will keep my back healthy longer. I will dead lift sometimes on Tuesdays when I feel like it.
The plan is to run everything with straight weight, but if my training partner is using bands or chains, I'll just run those with him (except on my heavy days) and lighten up the bar weight a bit.
Mens Sana in Corpore Sano
My training plan, including planned openers, can be found at the link below.
LINK
All sets are singles unless written in "sets x reps" format.
The first two days are more "volume" days (I call them fat guy volume days because no self-respecting bodybuilder or athlete would consider that to be high volume) and I'm hoping to get some functional hypertrophy as well as a better ability to stay with the weight and strain (more time under tension). Maybe it's all broscience, but I'm gonna try it.
The other two days are heavy singles. I know these work for me, so I'm gonna continue to use them.
There are no planned deloads. I will take time off or go light when I feel I need to.
There are no planned deadlift days. I have always pulled conventional but last summer I started pulling sumo. I think it suits my body type better and I hope it will keep my back healthy longer. I will dead lift sometimes on Tuesdays when I feel like it.
The plan is to run everything with straight weight, but if my training partner is using bands or chains, I'll just run those with him (except on my heavy days) and lighten up the bar weight a bit.
Mens Sana in Corpore Sano
BENCH PRESS
Sunday
week 10 day 1
BENCH PRESS
up to 325 for 4 sets of 3
*biceps tendon (lower attachment) got a little tight on the last two sets
CSR
4 sets of 10
*2 overhand, 2 neutral
LAT PULLDOWN
3 sets of 10
I was burned out after this. The carb backloading thing is really helping me out, I think. Down to 313 this morning. 300 should be easy by meet day at this rate.
I took last Thursday and Friday off because last Sunday and Tuesday felt like torture. I was just tired, weak, tight... all the things you DON'T want to be. I've been jamming a tennis ball into my legs and I think I'm in better shape this week. Starting training early for the 3-24-12 NASA meet because I missed out on the bench meet I had planned to do. No use crying over spilled milk.
Mens Sana in Corpore Sano
week 10 day 1
BENCH PRESS
up to 325 for 4 sets of 3
*biceps tendon (lower attachment) got a little tight on the last two sets
CSR
4 sets of 10
*2 overhand, 2 neutral
LAT PULLDOWN
3 sets of 10
I was burned out after this. The carb backloading thing is really helping me out, I think. Down to 313 this morning. 300 should be easy by meet day at this rate.
I took last Thursday and Friday off because last Sunday and Tuesday felt like torture. I was just tired, weak, tight... all the things you DON'T want to be. I've been jamming a tennis ball into my legs and I think I'm in better shape this week. Starting training early for the 3-24-12 NASA meet because I missed out on the bench meet I had planned to do. No use crying over spilled milk.
Mens Sana in Corpore Sano
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