Al's training log

[al]

I took a month off since my last meet in July to let my back heal up, mostly doing bodyweight stuff and some cardio to keep in shape. Today was my first real workout since then.

I always start with the bar and warm up thorougly but for brevity's sake I'll just include sets over 225 for the main lifts.

Anyway here we go...

8/17/2008
forgot to weigh myself this morning
Squat(no belt)-225x1 275x1 300x5x5
first set was slow but afterward remembered to explode at the bottom so they went real well

Cleans-135x5 155x5x2
GH raise- 3x10
Abs-3x10 each side
Neck bridges-3x10

[al]

8/19

Speed Bench-185x3x8 (4 sets close, 4 sets medium grip)
Incline Bench-2x10 1x8
Pushdowns-3x15
Wanted to do some extra shoulder stuff but was tight on time

[al]

8-21
Weight was 238 this morning

Squat(no belt)-225x3 275x3
Deadlift(no belt)--225x1 275x1 315x1 340x5x2: tried a new stance and grip- kind of a modified Sumo similar to what Rickey Dale Crain describes in an article* I've read- felt alot more explosive, but form got a bit sloppy- I think next week I may reset my stance and grip between reps. Mostly felt good but on a few it felt like I was stiff-legging the weight.

Deadlift(close stance standing on plate)-(no belt)-315x5
Pulldowns-3x10
Glute Ham raise-3x10
Weighted sit up on Glute Ham Raise-3x10
Neck Bridge-3x10

Back felt 100%

This links to the article if you're interested:
www.weighttrainersunited.com/advanced.html

[al]

8-23
Bench-225x5x5- all paused
all went well but on last few reps of fifth set right forearm felt kind of numb
3 Boards-225x2 275x2 275x1
planned for 2 fast doubles, easing back into it but on second set the rep was surprisingly slow so I racked it as I didn't have a spotter- guess I was gassed

Side dumbbell raise-3x12
Front dumbbell raise-3x12
dumbbell press-3x12
(done as a super set)

[al]

Weight was 237 before leaving for the gym

Squats(no belt)-225x1 275x1 315x5x5
First 2 sets kind of slow but brought my feet in to my old stance (roughly shoulder width) and they went better
Arch back good morning(no belt)-135x5 185x5 225x5 245x5- used a wider stance than for squats- really works the hips hard
Chest Supported Row-4x10
Side sit up- 3x10 each side
Neck bridge-3x12
Form still isn't perfect but improved from last week

[al]

Also, sorry if this is a dumb question but I guess it's better to ask now than a week before the meet lol. I always try to squat as low as possible when training but was noticing I have alot of trouble keeping my arch when I hit the "rock bottom" position.

On my fifth set I stopped at parallel and kept my arch without any problem.

Should I keep trying to squat lower or just as far as my arch allows and keep working on flexibility? I think squatting deeper will give you more benefits in squatting strength but am concerned this might reinforce bad habits- i.e. losing the arch and tightness and trying to good morning the weight up.

Thanks in advance.

[John Shifflett]

Al

Thanks for your help yesterday spotting at the Eastern USA Open! Nice job.

[al]

Happy to help =]

[al]

8/26

BWT:236 this morning

Close grips(index finger on smooth)-185x8 205x8 225x6 (wanted 8 next time I guess)
Side raise-3x15
Pec Deck-1x10 2x20
Wrist Roller-3 sets

Squeezed workout between work and night school. I'm trying to alternate a higher rep day with the speed day to hopefully bring my triceps up. Don't usually go over 5 reps so even these moderate weights were challenging.

["ronnybench"]

Remember Al, all the work in the world will only help if you are fueling and sleeping afterwards. Be sure to eat clean, well and often. Get 8 hrs of sleep if at all possible. Do this with the workouts you have been posting and you will definitley get good gains.

[al]

Thanks alot Ron,

I've been tracking my diet actually over the past few days and I figured out my calories intake has been around 3000 or so which might be too low for my weight and activity level. I'm thinking of moving this slowly up to maybe 4000 or so but keeping tabs on what my weight does. Ideally I want to be around 245+/- by the December meet.

Can't wait to start training with you guys again!

[al]

8-29
Weight after breakfast: 240

Squat(no belt)-225x2 275x2 315x2
Sumo deadlift(no belt)-225x3 275x2 315x2 355x5x2- really took my time to set up but kept stifflegging the reps- not sure if this means bad flexibility or weak hips

Moved stance in(no belt)-355x5 convention felt a world easier; I may stick with this stance
Pulldown-3x10- left tricep cramped up
Wide stance pull through-3x15
Sit ups-3x20
Neck work

Hoping my tricep will feel up to benching tommorow

[al]

8-30
Was planning on putting on a loose shirt today but tricep still kind of cramped so I'll wait till next week
Bench-235x5x5(all paused)
Shoulder press ladder
Rope pushdown-2x25 1x8
Wrist extension-2x20
Wrist Curl-2x20

[al]

9/1
BWT:240 (dam Labor day party)

Squats(no belt)-225x3 275x2 315x1 335x5x5
School gym was closed so was Dino's went to a local Gold's. They had one of those racks that just has pegs that you rest the weight on so I had to choose between hitting a higher peg on the walkout or standing on my toes to unrack the weight. This made walking out and getting set up way more difficult and time consuming than usual. Fifth set was TOUGH!

bent row-3x10
Side bend-2x10 each side
Ab wheel-3x10

[al]

9/2

Speed Bench-185x3x8- felt good today very fast

Nose breakers-3x8
Hammer Curls-3x10
done as superset

side raise 3x13
front raise 3x13
seated press 3x13
done as superset

pressed for time again