Al's training log

[al]

11-21
Bench-135x10 185x5 225x4x4 250x10(but raised hips a bit on last one)
Stronger with this new, wider grip
Cable rows-4x10
Rear delt-3x15
new week is openers, then tapering so saving myself today

[al]

11-23
Squats-145x10 235x5 285x3 325x1 375x1
Suit, knee wraps-455x1 high 505x1 high 505x1 still an inch high 505- deep, got it moving but missed halfway up- too much forward lean
Pulled legs of suit all the way up- can get deeper easier but unfortunately lose most of the support
Deadlift-355x1 415x1 505x1-easy, will open around 500

[al]

I apologize in advance for the next post but I really need to blow off some steam.

I am really frustrated and although I will continue competing I feel really temped to throw in the towel after this meet. Two years ago I hit 525 in the squat at a meet. About a year ago training for a meet I hit 575 which was admittedly borderline but still strong. Since then my raw squat has improved- I was doubling around 395 raw when I made my PR and earlier this cycle hit 405 for 5 raw, but I guess all that training was in vain.

I'm going through with the meet, but hitting the same squat I did 2 years ago and going home with a total 100lbs short of my goal don't seem too appealing right now.

/end rant

["ronnybench"]

Al,
Sometimes your the dog and sometimes your the hydrant. You should think about training with someone who squats equipped, perhaps Sonny and Josh. Im sure we aren't giving you the correct advice or information. Sorry.

[al]

Nov 23, 2008 16:37:23 GMT -5 "ronnybench" said:

Al,
Sometimes your the dog and sometimes your the hydrant. You should think about training with someone who squats equipped, perhaps Sonny and Josh. Im sure we aren't giving you the correct advice or information. Sorry.

Ron, thanks for the kind words!

I've learned a whole lot from you guys in a very short amount of time, and really appreciate all your advice, but I suppose these new suits can be brain teasers.

Looking back on my logs I hit 505 for a double in the "Superior" suit. Hindsight is 20/20 I probably should have stuck with the Superior. The other suit (Centurian) is probably designed for a more advanced lifter- like if Jim squatted with a suit.

I'm thinking of maybe trying a single next week in the other suit, just the first suit attempt- not sure if that's too close to the meet though.

[al]

11/25
BWT:245
Speed bench-185x3x8- felt great
JM press-3x6
Machine row-3x10
tapering down

Yesterday and this morning my lower back felt really tight and bending forward at the waist was uncomfortable. I am going to cut out the lower body assistance day for the rest of the cycle to see if it feels better. 2 days might be a bit much on the low back.

I still plan to hit an opener Sunday in the Supr provided I feel recovered.

[al]

11-29
Bench-135x10 185x5 225x3 275x1
Shirt, wraps, belt on- 345x1(off 2 boards) 375x1- slow to touch but went up effortlessly- will open here
Band pushdowns-3 sets
Rotator cuff-2 sets

I have to lose 4-5 lbs (gobble gobble) so I don't think I will have trouble touching next Saturday. I am doing my third attempt in an unused shirt.

[al]

11-30
Squats-135x10 225x5 275x1 315x1
Belt on-365x1
Suit on-405x1- a bit high
Straps up, knee wraps-455x1 475x1
used superior suit, will open here, may put on centurian and go for a big number once I'm in the meet
Sit ups on 45 degree back raise-3x20

I have one more speed workout on Tuesday for bench and will do some light cardio but all the heavy stuff is done.

A huge thanks to Ron, the Pope, Sid, Jake, and Big D for all your help and support along the way.

[al]

12/2

Speed bench-135x10 185x3x8
tight at first but last few sets went great

That's it! Nothing to do now but bite my nails, count down the minutes and drink water until it hurts.

[al]

12/6
Weight: 240.8

Squats- ended up playing it safe and using the superior suit- which was pretty loose after I cut water

1) 475- had someone give me a depth call which was probably a bad idea as I went down slower and trouble getting depth: turned down 2 to 1 on depth

2) 475- easy lift but borderline depth 2w1r

3) 510- harder but not max- 3W

Bench- warmups felt good but I had some troubles with the shirt

1) 375- came out of groove but was able to muscle it up, ugly for an opener can't remember 2 or 3 white lights

2) 390- same thing happened, but this time turned down 2-1 for coming up uneven

3) 390- started out in groove but drained from previous 2 attempts, could not lock weight the weight out- 3R

Deadlift

1) 500- alot easier than I expected- 3W

2) 525- tougher but a solid lift- 3W

4) 540- hips came up too fast, only got to mid-shin. Might have just been gassed- 3R

5/9: 1410 total

When I started training my best gym lifts coming in were 575SQ-405BP-565DL (adds to 1545) so I was hoping to total at least 1550 here to be a class I, so I was a somewhat disappointed with today but I learned alot from the experience. Unfortunately that was my last meet as a collegiate lifter, but I have a better idea now of how to lay out my training cycles in the future- I think I peaked early for this meet.

["ronnybench"]

HAPPY BIRTHDAY AL!!!

SEE YOU ON SUNDAY!!!

[al]

Thanks Ron!