Al's training log

[al]

10-23
Bench(1 band around back)-225x1 245x1 265x1 275x1x2 285x0
Incline press-135x5 155x5 165x8 205x5
Triceps extension-3x8
Pullups-2x8 1x6
Wrist roller-3 sets

[al]

10/26
BWT:245

got in late because of traffic, stupidly rushed through warmups
SQ-225x5-not fully awake lost my balance and fell forward 225x3 265x1 315x1
Belt on 365x1

Meant to bring size 46 centurian suit, but by accident brought a 46 superior which is not nearly as supportive

straps down, loose wraps, belt- 405x1 (37 miles high) 455x1 still high 485x1- close but leaned a bit 505x2- Ron called depth they felt good

Deadlift(used a titan suit)-315x1 365x1
Added belt-405x1 465x1x3- all came up really fast, although pulling in the suit still feels really awkward
The whole group pulled really well- just trying to keep up

Ab wheel-3x8

[al]

10/27
Bench-205x3x8- spent alot more time than usual warming up and these went alot better than last week

Shoulder press-4x10
Nose breakers-4x10
Cable row-4x10
Hammer curl-2x15

[al]

10-29
BWT:244

Pull through-4x15
Glute ham raise-4x15
Knees out-3x15
Knees in-3x15
Standing abdominal twist-3x10 each side

only assistance

[al]

10-30
Bench-225x3(1 paused) 275x1 P 295x1 P
Put on tight shirt- 365x1(did not touch) 385X1 395X1 400X1- lifted it but one side dipped slightly on the way up- might have been red lighted but I guess OK for a gym lift
Declines-225x6 245x6 265x6
Chest Supported row-3x10
Wrist roller-3 sets
Rotator cuff-2x20 each side

[al]

11/2
BWT:243
Lonely night in Manassas
Squat- 135x10 185x5 225x5 275x1 315x1

Have to thank Ron for suggestion of doing more warmups, everything felt better- faster and better control
Belt on-365x1 405x1
Brought the right suit on this time- straps down, knee wraps-455x1-high 515x1-high

535x1- down to squat box, came up quick but a bit shaky at the top, got cold feet since there were no spotters so I racked it; wanted to do 2

Walkout-600x1- will probably do one each week need some work staying tight and balanced under heavier weights

Deadlifts-225x1 315x1 405x1 straps up-485x1x3- went alot better than last week, getting the hang of the suit

Shrugs-405x17

Getting there, but need more work in the suit- at the July meet I felt pretty strong but bombed out on depth don't want to repeat that!

[al]

11-5
BWT:243
another boring assistance day...

Back raise-5x10
Glute ham raise-4x10
Straight leg sit-up-4x10
Twist with rotating barbell-4x10 each side
Knees out-3x15
knees in-3x15
Neck bridges-5x10

[al]

11/7
BWT:243

kind of sluggish today
Bench-135x10 185x5 225x3x2
I've always benched with my little finger on the ring but on the second set of 225 set up with middle finger on ring- actually by accident and it went easier I might stick with this grip
Add 3 boards- 275x1 295x1 315x1 325x1 335x1 345-not there today
335 went up pretty smooth, I guess I was just out of steam
Close grip-225x6x2 225x5
kettlebells cleans-3x10
Rotator work-2x20 each side

[al]

11/9
Squat-145x10 235x5 275x2x2
Belt on-325x1 375x1
Suit on, straps down, knee wraps- 455x1-way high 505x1-still high
Straps up-550x1- still an inch high, for the second I did my best to get down further but leaned forward too far and lost it, I think I could have gotten a second rep though If I'd kept my back straighter. Oh well.

Racking the 550 the racks were in and I caught my hand and cut it. Decided to wait until next week to deadlift.

Good morning with band-3x15
Straight leg sit-up-2x20

Training partners noticed I don't squat with my hips under me, hard to convey in text, but it's a bit close to the meet to change things up. I tried doing it but it felt a bit unnatural. After the meet I'll spend a few weeks doing reps with like 135 or something until I fix this.

Talked things over with teammates. Next time I will try to use suit slippers to bring the suit higher up on my legs to get that last inch or so of depth. I will see what it takes to get depth and open there. Worst case scenario I'll do the meet in the superior suit.

[al]

11/10
Just did some upper body assistance on machines until my hand heals. Nothing noteworthy

cliff notes: planning out the rest of the cycle in my head, if anyone's interested (or just bored, lol) criticism appreciated

**

I'm still stressing over yesterday's fiasco a little bit, but last night I thought about how to best proceed up to the Dec 6 meet. I think adding the heavy shirt work and max effort with boards on top of squatting in the suit have taken their toll, I feel physically and mentally burnt out, but I guess 4 weeks out there is still time to recover and troubleshoot.

Planning ahead:
bench: this week(11/13)heavy shirt workout
11/20- a few moderate sets of 5, no shirt
11/27- opener in shirt

for sq/dl
next week (11/16)speed work on squat, 3 singles for deadlift with 510
11/23- 3 singles in the squat finishing up with opener for the meet, 3 singles on deadlift with 535
11/30- speed work on squat, no deadlifts

I will keep doing the speed day for bench and the assistance work for squat deadlift, as I do find these beneficial but will cut back on the weight and number of sets.

Hopefully that will get me back on track.

[al]

11/13
Back raise-4x10
Glute ham raise-3x8
Sit up-3x15
Wide stance sit up-2x15
Neck bridge-3x10

Deliberately cut back on the volume today. Let's see if I bounce back!

[al]

11-13
BWT:242
Bench-135x8 185x5 225x3 275x1 295x1 (paused all for 225 and over)

Put tight shirt on-365x1 (off one board)
385x1-no problem
405x0.5- came out of groove at the bottom but muscled it up; had an uneven extension and raised butt off bench
405x0- misgrooved a bit again, only got about halfway up

HD gave me some pointers on my form after that set
405x0- stayed in groove and blasted off chest, but too tired to lock the weight out

Inclines-205x3 225x3x2
Pulldowns-3x12
Rear delts-3x15
Rotator cuff-2x20

[al]

11/16
Squats-135x10 225x5 285x8 doubles (1 minute rest between sets)
Figured out I cannot get my hips in the proper position with the super close stance I was using before. Feel a little less explosive out of the bottom but that might just require getting used to this.

Used to taking longer breaks between sets these really did a number on my legs, back and hips. Probably not the smartest thing to do before deadlifts but then again I'm no rock scientist.

Deadlift-135x2 225x2 315x1
suit on, belt-405x1
straps up-510x1x3- these felt heavier than I expected but the squats might have taken a bit out of me. On the third single I slowed down at the knees but was able to lock out

Shrugs-405x20

[al]

11/17
Bench-135x10 185x5 205x3x8- shoulders felt really tight

I skipped speed bench 2 weeks ago and last week just did assistance and I paid the price- by the last 2 sets was tired and not as explosive.

JM press- 135x6 185x5x2- will do more of these works triceps really hard

Pushdowns-2 sets

pressed for time today

[al]

11/20

BWT:244
Back raise-3x10
Pull throughs-3x15
Sit up-2x8 1x15
Side bend-3x15 each side
Neck bridge-2x20