Max Effort Squat, 1/22/15

Off day, so the goal was hit a triple PR and be done with it.

Low Box Squat

2×3 @ 45

95×3

135×3

185×3

225×3

255×3

275×3

295×3

320×3 (PR)

45 degree hyper

3×12

Pull Down Abs

2×12 @ 150


Dynamic Effort Bench, 1/12/15

Warm Up

2 sets of reverse hypers, 2 sets of incline situps

Shoulder complex

Shoulder band stretching

Bench Press

2X15 @ 45

2×3 @ 45+mini bands

2×3 @ 95+minis

8×3 @ 135+minis  Less than a minute between sets, three grips.  Very fast.  Felt light (probably was a little light)

185+minis x 1

225+minis x 1

235+minis x 1

4 board press

185+minis x 5

195+minis x 5

205+minis x 5

DB Row

60×8

100×10

2×6 @ 115

Lateral raise

3×15 @ 20

Incline Tate Presses

3×8 @ 40

22 minutes elliptical trainer.


Dynamic Effort Squat/Dead 1/9/15

Moved tomorrow’s scheduled training to today; I’m avoiding the madness that comes with resolutions at the beginning of the year, so where possible I’m not training on weekends.

Box Squat

45×5

95×2

2×2 @ 135

185×2

225×2

8×2 @ 275.  Less than a minute between sets.  Speed felt a little off today.

Deadlift (sumo)

135×3

225×1

8×1 @ 295, 30 seconds between singles.  Felt pretty good.

Pull thru

3×10 @ 150

Pull down abs

3×10 @ 150

That was it.  Feeling a little run down, like I’m getting sick.  Don’t have time for that.


ME Bench, 1/8/15

I think the big PRs may have worked themselves out, but little PRs over time will lead to big numbers in May.

Warm Up

Reverse hypers and incline situps

shoulder complex

Band stretching

2 Board Press

2×15 @ 45

95×5

135×3

185×3

225×3

245×3

265×3

285×3 (PR)

305×1

315×1

320×1 (PR)

DB Bench Press

70×10

90×8, 6

Pullups

7,5,4,4,4

Rear delt raise

2×15 @ 20

Band pressdown ss w/ Hammer curl

Light band 2×15; 2×15@ 25

Lat pullover machine

2×10 @ 70


ME Squat 1/6/14

First session of the year (unfortunately, had some work stuff come up that interfered with getting to the gym for a week.)

As with the last few weeks, I’m testing out where I think my openers should be.  Today, that’s the squat.

Squat

45×5,5

95×5

135×3

185×3

225×1

275×1

315×1

335×1

365×1

405×1

I cut the 405 a little high (not terribly so, and I think it will pass in the RPS meet, but not in an USAPL meet).  That’s where I want to open, but I wouldn’t be able to use that as an opener today – too much effort, and too uncertain.  365 was definitive.

After that, just did some ab work and left.

Here’s a vid of the 405


Dynamic Effort Squat/Dead 12/28/14

Solid day.

Box Squat

2×5 @ 45

135×2

185×2

225×2

245×2

8×2 @ 255, less than a minute between sets.  Felt fast and light.

275×1

315×1

335×1

355×1

365×1

385×1

Deadlift (sumo)

135×3

225×1

8×1 @ 275, 30 seconds between sets

Pullthru superset with Pull Down Abs

2×12 @ 150

Reverse Hypers

2×8 @ 90


Max Effort Bench, 12/22/14

So, on a whim, I decided to see if I can hit my planned openers for the meet in May.  On Friday, I pulled 405 sumo with no gear, coming back after taking a couple of weeks off due to a lower back issue.  Today, I did this:

Warm Up

Reverse hypers, 2×10, incline situps, 2×10, shoulder complex, band stretching.

Bench Press

2×20 @ 45

2×3 @ 95

135×3

185×3

225×3

245×1

265×1

275×1

285×2

295×1

300×1

All of the singles were competition grip, competition pause, no liftoff, no spotters.  The 300 was not 100% effort, but I made a deal with myself that if I hit 300 I could go home and have a sandwich.

Pulldowns (because I lied to myself)

100×30, 20

Face Pull Superset with Pressdown

100×20

Shooting for a 1200 total might be aiming low.  Assuming my squat hasn’t gone backwards, my openers will be 1110.


12/19/14, Deadlifting (ME Squat)

Had a little setback due to an inflamed SI joint (we think) due to running (we think).  That should teach me to not run unless being chased by something I can’t shoot.

Anyway.

Deadlift

135×3

185×3

225×1

275×1

315×1

335×1

365×1

405×1

Everything up to the 405 was pretty fast and felt good.  The 405 was a little bit of a grind, but I oddly felt pretty strong.  Decided to shut it down there.  I was thinking 405 would probably be an opener in May, so I’m OK with my first real heavy single pulling sumo with no gear being what I want my opener to be.  A little left in the tank, but I didn’t want to push it.

Leg Press

2pps x 20

2×15 @ 4pps

Reverse Hyper

2×8 @ 50

Pull Down Abs

2×10 @ 150

No pain.  That’s good.  I’m a little tight now (about 90 minutes after training), but no more discomfort than when I got up this morning.  I’ll do lots of stretching for the rest of the day.


Max Effort Bench, 11/30/14

Warmup

Reverse Hyper, 2×10 @ 50.

Back was cramping, so couldn’t do incline situps.

Revers Band Bench Press

45×15

Add Bands

135×10

185×5

185×3

225×3

275×3

295×3

315×3 (PR)

335×1

355×1 (PR)

365×1 (PR)

375×1 (PR)

385×1 (PR)

That’s a 40 pound increase in my PR.  I had no idea I would do that, given I had to start each set by laying on the bench and trying to relax my lower back, which was so tight I couldn’t get my heels on the ground at first.  Not sure what happened – I was pretty dehydrated, but nothing else cramped.

DB Incline

80×10, 7

Pulldowns

110×15

2×8 @ 150

Face pull

2×15 @ 150

superset with pressdowns

2×10 @ 150

 


Max Effort Squat, 11/25/14

Back to it, feeling a little sluggish today, but got a PR.

SSB Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

245×3

265×1

275×1

285×1

300×1 (PR)

A 5 pound PR is still a PR.  Everything felt heavy.

RDL

45×5

135×5

225×5

235×5

245×5

Step Up

2×10

Pull Thru

3×10 @ 120

Pull Down Abs

3×12 @ 150

Reverse Hyper

2×8 @ 110

 


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