chris' log

[chris]

did shoulder stuff on Tuesday

Thursday 09/08
deadlift no belt
405x2, 455x2, 500x3 (PR)

barbell rows
5x10

[chris]

Sunday 09/11
Squat
415x3, 455x1, 475x2 (15lb PR)

notes: back still sore from deadlifts...happy with 475 for a dub today.

[chris]

Monday 09/12
Bench
275x2, 295x1, 315x2 (PR), 315x2x1, 255x6x6

[chris]

Thursday 9/15
squat no belt
405x2, 455x2, 475x2 (PR for no belt), 405x5

good mornings (low bar)
185x5, 225x2x5

notes: first time doing low bar good mornings, they're the tits

[chris]

sunday 09/19/11
squat w/ belt
415x2, 445x1, 475x1, 505x1

5" deficit sldl + 80# chains no belt
185x8, 205x8, 225x8, 245x8

2-3" deficit RDL no belt
315x6, 365x3x6

__________

Tuesday 09/20
Bench
315x3x2 (set/rep PR), 315x1, 275x3, 225x14 (PR by 2 reps)

Floor press
155x10, 155x6 + 40 ch, 175x2x6 + 40 ch

pullups 4010 tempo
3x10

_______

thursday 09/22
squat w/ belt
405x3, 425x1, 455x3x4 (set/rep PR)

_________

friday 09/23
bench
comp grip
245x3, 275x3x5

close grip
245x6, 245x4, 225x6

db lateral raise
25x10, 30x10

db curl
40x10, 45x8

[chris]

sunday 09/25/11
squat w/ belt
warmups...425x3. stopped there, went to local gym after. warmups again...405x2, 455x1, 475x1, 495x3 (PR)

tuesday 09/27/11
bench
275x3, 295x4, 295x3 shoulder was killing so i had to stop and do close grip

close grip bench
225x2x10 & 1x9

dips
10x10 @ bw

pullups
1x10

thursday 09/29/11
power clean
135x3, 155x2

deadlift
405x1 double overhand, add belt, 455x1, 500x1, 530x2 (PR)

good mornings
225x5, 245x5, 275x5

planks
bw x 60 sec, +45lb x 75 sec, +90lb x 75 sec
notes
missed 525 for a double the week after the Diablo meet. Neither rep was a grinder but both reps definitely slowed down around mid-thigh. Shoulda gone for the triple, think I coulda had it but that doesn't mean anything.

[chris]

sunday 10/2/11
oly squat
315x5, 335x5, 365x5, add green bands, 225x1, 245x1, 275x1, 315x1, add belt, 365x1, 365x5

5" deficit sldl
245x8, 265x8, 285x8

________


wednesday 10/5/11
chest/shoulder prehab

________

thursday 10/6/11
deadlift
405x1 doh, add belt, 455x1, 495x1, 545x1, 585x0, 585x0, 495x4 (PR)

notes
I haven't missed a squat or deadlift in a long time so this makes me want to work harder. Idgaf if I have to go back to doing extra workouts at 2am, I'm pulling 6 plates before 2012.

I need to put the belt on earlier on days that I know I'm going to be going for a max single. I was having some trouble with the belt moving around on me on the 585 attempt and that should have been the least of my worries. Won't happen next time...every failure is a good learning experience.

[chris]

sunday 10/09/11
squat
warmups, 445x5x4

cardio
10min stationary bike
20min stair climbing
10 min cooldown walking on an inclined treadmill at a moderate pace

_____________

monday 10/10/11
bench
warmups, 265x2x2, 295x2x3, 285x3 (I misloaded the bar), 295x2x3

floor press
185x10, 205x10, 225x10, 225x5 w/ 3 sec pause on each rep

pullups 4010 tempo
2x10

notes This week I started the training program that I wrote up for myself/borrowed from other places. I'll be doing some squat variation and benching twice a week (one heavy day and one light-moderate day) and deadlifting once a week (Ort/Mag deadlift routine). Can't wait to see where I'll be 10 weeks from now...hopefully still getting stronger and not injured.

__________________

Thursday 10/13/11
deadlift
410x4x4, 470x2x2, 410x8

busy end-of-the-week at work this week so i didn't get to do the second squat/bench day this week.

[chris]

Sunday 10/16/11
squats
455x4x3

5" deficit sldl double overhand/no belt
265x8, 265 + 40ch x 8, 265 + 80ch x 8

_________________

Monday 10/17/11
bench
275x3, 305x3x2, 305x3 all the 305 sets were PRs for new bench grip

3board bench
315x2x3, 315x1

close grip floor press w/ 80# chain
135x5, 155x5, 175x5, 185x5, 205x5

_________________

Friday 10/21/11
deadlift
410x4, 470x2, 525x2, 410x8. could've done more than 8 reps but with 2 squat days coming up back-to-back i figured "best to save it."

bench
245x4x6

_________________

Saturday 10/22/11
speed squats no belt
365x3x5

[chris]

Sunday 10/23/11
squat w/ belt
415x3, 445x2, 475x2, 505x1 (missed 2nd rep)

5" deficit sldl
245x8, 265x8 + 40ch, 275x2x8 + 80ch

____________________

Monday 10/24/11
bench
275x3, 295x3, 310x2x1, 275x5, 225x13 or 14

high rep curls and some pushups for blood flow

____________________

Wednesday 10/26/11
neutral grip dumbell bench press w/ feet in air to isolate triceps better lol
60x20, 75x10, 90x10, 100x10

neutral grip dumbell shoulder press (standing)
40x10, 50x10, 60x10

close grip incline bench
155x2x10

db curls
40x10, 50x10

________________________

Thursday 10/27/11
deadlift
420x4, 480x2, 540x1.5, 540x1, 420x10

cardio
20 minutes on stairclimber

notes: 540 was supposed to be a double but I couldn't finish the 2nd rep and had to rest and just hit another single. no deadlifts next week (may do light sumo pulls) and then repeating this workout the week after that.

[chris]

Sunday 10/30/11
squat w/ belt
415x2, 455x2, 485x2. Form was questionable on all these sets so at this point Musto suggested I take a lighter weight and focus on keeping my hips under me (I tend to shift them back instead of keeping them under me during the squat ascent). 455x2, 390x5

went to 24 hour afterward, had planned on hitting some really light squats and reinforcing the technique that Musto was helping me with but it was going well so I went a little heavier.

squat w/o belt
315x5, 335x5, 365x3, 405x3, 455x3 (PR for no belt I think)

sumo sldl
275x5, 295x5, 315x5

______________________

Tuesday 11/01/11
Bench
275x2x2, 275x5

floor press
185x5 + 40ch, 185x5 + 80ch, 205x4 + 80ch, 185x3x5 + 80ch, 185x2x10 + 40ch

"speed" bench (not very speedy)
155x10-15x3 + avg band

floor press
185x10 -- wanted 20ish but the "speed" bench took a lot out of me.

_________________________

Thursday 11/03/11 - Deadlift Deload
Sumo sldl
225x8, 275x8, 315x8, 335x8

DB Shrugs
75x20, 100x15, 125x20

MC Hammer Curlz
50x10

DB Rows
100x10, 125x10

Pullups
5x10 (2 sets regular, 1 set wide, 2 sets hammer chins)

_________________________

Friday 11/04/11
Front squat
245x2x4

squat
245x10 just for bloodflow/stretching...feltgoodman

Flat dumbell press w/ feet on bench to eliminate leg drive lulz
75x12, 90x8, 100x8, 105x10 (3 sec pause on last 3 reps) --> 15 plyo pushups

[chris]

Sunday 11/06/11
squat w/ new 2m titan thp knee wraps!
405x2, 455x2, 500x3, 405x10

notes: PR triple on squat was 495x3 with belt/sleeves. I know I'm getting more than 5lbs out of these wraps lol. All things considered (11pm, tired as fuh, got off the bench with my knees bent like Musto hahaha), I'm still pretty happy about how this sesh went.

____________________


Monday 11/07/11
bench
275x2, 285x3x2, 225x12

paused close grip bench w/ feet up on bench to neutralize teh leg drivezzz
185x2x6, 195x6, 205x6, 225x2x3, 235x2 (3 second pause on last rep of the sets of 6)

shoulder/bicep (p)rehab shit

notes body weight is down to 171...might just cut to 165 for next meet depending on what I weigh then.

_________________________

Thursday 11/10/11
deadlift
420x4, 480x2, 540x1, 540x0

3-4" deficit dl no belt
405x3, 425x3

notes I thought today would be easy after the week off from deadlifts. I was wrong. I think that this Ort/Mag deadlift program is just too much for my body, so I'm going back to autoregulating each and every training session. I'll make a rough 8-week template to tell me when my light/moderate/heavy days are but I'm doing everything else the same way I did before the meet last June. That's what has been working for me this year so I'm going back to it.

[chris]

11/13/11
squat w/ 1ply centurion straps down (slightly loose in hips and straps)
335x2, 455x3x2

squat w/ belt & wraps
425x5, 455x5, 475x5

notes first time in this suit...felt good but was having problems with the bar rolling down my back. The suit is a little loose in the hips and the straps, but I still feel like I was getting a good amount from it. Fixed the bar-rolling-down-my-back issue with the wrapped sets. I love when implementing new things into training work right away. Before, I hadn't been trying to break the squat bar over my back; I did that with the belt/wraps sets and I found that it helped me get my back waaaaaaaay tighter than ever before. All in all, really happy with this squat day. I'm also going to stop training to failure/max effort every session...I need to learn to leave a bit in the tank more often because longevity is the name of the game in powerlifting.

_______________

Monday 11/14
bench
220x6x6

shoulder/arm prehab

________________

Tuesday 11/15
bench
235x7x5

pullups
5x10

_________________

Thursday 11/17
sumo dl no belt
335x5, 365x5, 405x5

bench
250x8x4

notes nearly pain-free benching today for the first time in months...been rolling out deltoids on the foam roller instead of just stretching anterior delts with bands

_____________________

Friday 11/18
bench
270x10x3 (3 sec pause last rep of last set)

[chris]

Sunday 11/20/11
BW - 180#
squat
455x2, add wraps, 505x3 (5lb PR), 525x3 (20lb PR), 545x1 (20lb PR)

bench
230x5x6, 235x6 paused every rep of this set w/ 3 sec pause on last rep.

pullups wide grip
3x10

20 min walk on treadmill

notes bench has never felt this strong. no pain at all once i got warmed up and I felt like I coulda benched all day. need to handle the weights better on squats...shit feels too heavy except for when I'm squatting it.

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Monday 11/21/11
bench
245x7x5

lots and lots of stretching and SMR

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Thursday 11/24/11
sumo deadlift straps / no belt
405x3, 425x3, 445x3 last 2 sets PRs

bench
260x8x4

wide grip pullups
2x15 + 8 hammer grip chins dropset after last set of wg pullups

notes using straps for sumo deads because mixed grip sumo is really awkward and i don't plan on ever pulling sumo in a meet so who cares.

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Friday 11/25/11
bench
280x9x3, 280x2x2

notes missed last triple so did 2 doubles instead.

[chris]

11/27/11
bw: 177 this morning
squat
455x1 (belt/sleeves), add wraps, 505x1, 555x1 (10lb PR)

bench
240x6x6



notes I think a big part of the reason of why I have such a hard time with walkouts is because I try to rush it too much. I need to slow down and make each action more deliberate. Just another thing to work on.

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Monday 11/28/11
bench
255x7x5

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Wednesday 11/30/11
bench
265x4x4, 270x2x4, 270x2, 275x2

notes: started losing focus towards the end of the session and missed reps so I upped the weight a bit for the last set and got the reps. need to get some caffeine in me before the last bench session or I'll be missing more weights.

______________________

Thursday 12/1/11
sumo deadlift straps/no belt
405x1, 435x1, 455x1, 475x1, 315x3x10 (medium/wide/narrow width, did last set double overhand without straps)

______________________

Friday 12/2/11
bw: 176.8
bench (weight x sets x reps)
285x7x3,285x2,285x1, 290x2, 290x1, 290x1, 290x2

notes: on the 1st rep of set 8 i heard/felt my left shoulder go *crunch bitch* and that's where I started missing reps. Up to that point, everything felt fantastic (one of my best bench sessions ever in fact). Upped weight to 290 for the last 6 reps for "punishment."

Hit the shoulder with some hot water in the shower and brought my foam roller in to work, feels about 85% now up from the 60% it was for those last few sets. Lookin forward to this upcoming bench deload, for after that, Smolov sr. begins.