Al's training log

[al]

9/4
Pause squats-225x3 285x3x2- will keep adding weight each week- very good I have some trouple staying tight in the squat these should help
Deadlift-225x3 275x2 315x1 365x5(forgot chips) 370x5- need to remember to keep weight on heels
Pulldown-4x10
GH raise-3x10
Ab twist-3x10 each side
Neck bridge-2x15

[al]

9/7
BWT: 239

Bench-225x1 245x5x5 (all paused)
Put on loose Fury
275x3- about 35 feet from chest
Added belt
315x2- none touched
Add wrist wraps
335x1- about 2" from chest came up fast
355x1- first one was smooth, on second rep I came out of the shirt's "groove" but muscled the bar up, however I raised my butt as I was locking the weight out so it wouldn't count
Face pulls-3x20

[al]

9/7

Squats(no belt)-225x1 275x1 315x1 350x5x4
was gunning for 5 sets but back was totally fried after 4
Pulldowns-3x15
GHR sit up-3x20

Made a few changes to my squatting techniques which proved very helpful. I find moving my grip in closer helps me keep my upper back tight- although it wears out my elbows and wrists to some extent. Also instead of using a "Kamikaze" style as HD named it I descend slower now which helps me keep the arch in my lower back and my torso much more solid. I found I came out of the hole much more explosively even without the rebound. However as I learned today it does tire your back out somewhat.

I think today was the best session so far.

[al]

Also Jim you will be happy to know they have 8 more 45's at Dino's gym!

[al]

9-9

BWT:240

My right elbow has been bothering me since yesterday. Extending it all the way is painful. I used these elbow sleeves from when I played rugby while I trained.

Speed bench:185x3x10- didn't go smoothly so I did some more sets to get into the groove.
Close grip bench-225x5- elbow bothered me so I racked it

Side raise-3x12
Front raise-3x12
Dumbbell press-3x12
done as superset

Hammer curls-3x10
Light pushdowns-100 reps with light weight, took rest as needed, trying to get blood into elbows, which did feel better afterwards. I put ice on it yesterday, hopefully it isn't anything serious.

Got some pretty funny looks as I got tired and struggled with the last reps on the pushdowns. After I finished this little fellow came up and did some reps then walked away with his chest out. LOL. Gotta love the school rec center.

[al]

Have still been training but internet hasn't been working.

9/12
BWT:239
Pause squat(no belt)-225X1 295X3X2
Deadlifts(no belt)-225X1 315X1 385X5X2
Better form but finding I keep jerking the weight to start need to make sure I get the slack out of the bar first or it will throw me off balance. Very quick but at this weight should have been smoother

Deadlifts in rack (3rd pin; used mats so a few inches below knee)- 225x2 315x1 405x1
Belt on- 495x1 545x1 565x0
First time doing these and can't say I'm a fan. Starting position felt really awkward and once I got the weight moving they were all easy. I may keep these but next time go off a lower pin and do triples or something with somewhere between 425 and 475 after normal sets.

[al]

9/14
BWT: 240
Bench- 225x1 255x5x3 255x4- grinder and no spotter so racked it- all reps paused
First sets went fast but then I guess I ran out of steam. I had planned next week to be light and it looks like I figured it right this last week was tough sledding.
Rack lockouts- 225X3
added elbow pad 315X3 335X1 365X1 385X1
added wrist wraps 400X0
Will use this as assistance in the coming weeks, so I just wanted to get a very conservative estimate of max to base this on. Will probably use between 315 and 335 for triples after bench and loose shirt work.

Kettlebell shoulder press-2x10- these work the heck out of your delts since you need to balance the weight at the same time.
Neck harness-2 sets

[al]

9-17
This week is just light stuff

Leg sled- 3x15 1x10 1x50
Leg curl-3x20
Girl machine-2x20 in/ 2x20 out
Abs-3x20

[al]

9-19

BWT:241

Machine bench-3x15 stackX17
Pushdown-4x10
Pulldown-2x15
abs- 3 sets

Needed the break but ready to go back to heavier weights Sunday

[al]

9-22
BWT:241

Squats-225x1 275x1 315x1
Belt on-345x5x2
Dumbbell row-3x10
GHR sit up-4x10

Had to cut it short squeezed training between work and night school.

Weights all went kind of slow, even 225. Didn't need to press myself but I wasn't nearly as explosive as usual. first day back is always lousy so I'm not really worried.

I'm thinking next down week I will do the actual lifts but just with lower weight, form was off today.

Starting back slow and making bigger jumps over the next few weeks. Over the last mini-cycle I was feeling run down by week 4. Gotta train smart and pace myself as the weight goes up.

[al]

9-23
Squats- just some work on form 225x5x2- I think what happened yesterday was I did not keep my core tight enough. I will try to do some light sets Tuesdays- usually I would rest Mondays, because my squat form has never been stellar and lately has been inconsistent.
Bench-195x3x8
I was focusing on keeping my wrist straighter but must have exaggerated it and had the bar roll out of my hands and fall on my chest, was from close to the chest though so I'm fine.
The rest though went great, don't remember moving the reps this fast ever.
Behind the neck press-3x12
Westside extensions-7x8
Hammer Curls-3x15
wanted to do rear delts also but had to leave for class.

[al]

9-25
BWT:240

Pause Sq: 225x3 300x3x2
Deadlift-225x2 275x1 315x1 365x1
belt on-385x5x2
Shrugs-2x20
abdominals

Felt good today everything moved fast

[al]

Blue Ridge Classic
Weight: 240.8 checked weight before leaving also so scale at home is pretty accurate.

Bench-225x2 225x1 250x1 275x1
reps felt a bit slow off the chest which is unusual for me
Loose shirt on-315x1 2 boards, 335x1 1 board
Attempts:
355- worked to touch but smoked it
375- got just a few inches up then hit a wall, ground it out to about halfway but spotters took it as one side dipped
375- same thing, stuck a few inches off chest

Looking back I think I was touching way too high on the second 2 attempts, as it felt as though the shirt was not helping. I definitely need to do alot more work in the shirt.

They had this rep contest at the meet also.
225x12
Usually I get 15 or so but my shoulders felt kind of tired.

I guess it was an off day, but then again I made a few friends, did not bomb out and did not get hurt. What more can you ask for?

[al]

9/28

Again, sorry to Jim and Ron for the no-show. Kind of found out my best friend from HS was coming by at the last minute, planned the weekend poorly and still counted on having time Sunday

Squat-225x1 275x1 315x1 340x1
Belt on-365x5x2- felt alot better than last week, warmups were not feeling so good so I did more than usual but the work sets went well
Good mornings(wide stance)-225x8x3
Pull-down-3x10
Heavy side bend-2x15 each hand
Neck

[al]

10/1

Speed bench-195x3x8; need to remember to keep elbows tucked
High Incline Press w/ dumbbells-3x12; glaring weakness in shoulders, will keep these as a staple
Pushdowns-4x15
Side raise-3x10 1x15

Although meet did not go so well it showed me what I need to work on
1. Shoulders are relatively weak- tired out first during reps, can't use a whole lot of weight on shoulder exercises- will do something for shoulders each bench day
2. I need more practice in the shirt- I will follow a variation of the following and keep the speed day relatively light out of necessity

www.elitefts.com/documents/bench_shirt_training.htm