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

 


Must Listen

It’s a nice morning for a walk, so I went for a 3.4 mile walk this morning.

I’ve taken a break from training for the better part of this week, in part for recovery, in part because J’s been under the weather.

I usually walk 2-3 miles on days I don’t lift, which works out to every other morning.  I believe (based somewhat on empirical evidence, somewhat on Russian/Soviet weightlifting coaches, and somewhat on my own experience) that if you are going to do one activity for your health and well-being, it’s a walk, outside, in the morning.  During my every other day or so walks, I listen to podcasts.  Recently, I’ve been listening to the EliteFTS Sports Performance Podcast.

If you are in any way involved with sports performance, as a coach, trainer, or an athlete, I highly recommend listening.  Of course – that’s the target audience.  But I’d also suggest that if you are in any way a fan of sport and you want to learn about improving individual (including your own) performance, team performance, psychology of winning, and a number of other subjects that are applicable to not only sports performance, but all types of performance, you should check them out.

I just listened to Ashley Jones, and while his expertise lies in training rugby players, there are nuggets in the hour-long interview that apply to me as a power lifter, as an entrepreneur, and certainly would have applied to my prior life as a leader (and individual contributor) in a corporate setting.

So check it out.  And go for a walk.


Dynamic Effort Bench Press, 11/17/14

Took an extra day off.  Not sure I got much out of the extra rest physically, but I did mentally.

Warm Up

Shoulder complex, band stretching

Bench Press

2×12 @ 45

2×3 @ 95

135×3

135+1chain x 3

8×3 @ 175+1chain.  Less than a minute between sets, three grips

185+1chain x 3

225+1chain x 1

245+1chain x 1

265+1chain x 1

4 Board Press

225+1chain x 5

275+1chain x 5

280+1chain x 5

DB Row

60+8

3×8 @ 100

1 Arm press

2×7 @ 50

Incline Tate Press superset w Hammer Curls

2×8 @ 35

Pullover Machine

2×15 @ 70

Wave Wrap Up

Since my training is broken down into three ‘week’ (8 days) cycles, or waves, I evaluate how things have gone, what’s working, what isn’t, and what I need to change.  First, I do need a deload this week.  I’m starting to get some pain in my biceps tendons (probably from my shoulders), and my sleep is a little off.  I will probably train tomorrow and do some light lower body work and sled dragging, Thursday do some upper work, and on my normal dynamic days, I’ll squat and bench working up to maybe 80%.

Next cycle, I’ll build on volume a little.  No changes to max effort lifts, I’ll go back to straight weight on dynamic days.  I think I’m going to stick with most supplemental exercises, but I’ll swap out one arm presses for sure.  I think I may replace step ups with something a little more challenging, like a leg press, trap bar deadlift, or a one leg squat.  Otherwise, I don’t want to mess with things too much, as everything seems to be working.


Dynamic Effort Squat, 11/14/14

This is usually the hardest day of the three week wave.

Box Squat

2×5 @ 45

95×3

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 275+2chain  One minute rests.

315+2chain x 1

335+2chain x 1

355+2chain x 1

365+2chain x 1

All of these were fast.  Each set of chains is about completely unloaded at the bottom, and about 30-40 pounds at the top (each chain is 20 pounds, but there’s some chain on the floor at the top).  So the last set was somewhere around 425-445 at the top.

Deadlift

135×3

225×1

6×1 @ 315

Felt heavy, but pretty fast.

Pull thru

3×8 @ 150

Reverse Hyper

3×8 @ 110

Side Bend

3×12 @ 45

Hammer Strength Shrug

315×15

2×8 @ 405

 


Max Effort Bench, 11/11/14

Warm Up

Reverse hypers, incline situps, shoulder complex, band stretching

Incline Close Grip Press

45×10

95×5

135×3

155×3

175×3

190×3 (PR)

205×1

215×1

225×1 (PR)

235×1 (PR)

175×5

That’s a 15 pound increase since I did these last.  The last two inches of the lockout felt like it took about 15 minutes.

DB Incline

2×12 @ 70

Pullup

3×5

3×4

1×3

Rear delt raise

3×8 @ 30

Band Pressdown

Light band 3×12

 


Max Effort Squat/Dead 11/9/14

Warmup

Modified Agile 8

Chain Suspended Good Morning

45×5

95×3

135×3

185×3

205×3

225×3 (PR)

245×1

255×1

265×1

275×1 (PR)

285xmiss

RDL

45×5

135×6

3×8 @ 225

StepUp

2×12

45 Degree Hyper

BW x 10

3×6 @ +45

Pull Down Abs

120×12

3×15 @ 140


Dynamic Effort Bench Press, 11/7/14

Warm Up

2 sets each of reverse hypers and incline situps.  Shoulder complex, shoulder stretching with bands.

Bench Press

2×15 @ 45

95×3

135×3

135+1chain x 3

155+1chain x 1

8×3 @ 175+1chain.  Less than a minute rests, alternated three grips (2 close, 3 med, 3 pinky on rings)

4 Board Press

225+1chain x 5

245+1chain x 5

255+1chain x 8

DB Row

60×10

3×10 @ 90

1 Arm Press

30×5

2×7 @ 50

Incline Tate Press ss w/ Hammer Curl

2×8 @ 30

Old Pullover machine

2×15 @ 50


Dynamic Effort Squat/Dead, 11/5/14

Warm up

Putting on my squat briefs, then tying my shoes.

Box Squat

2×5 @ 45

95×2

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 255+2ch, one minute rests.

Added a second set of chains this week, I thought a little more contrast would be OK, and my speed felt the same as last week.

Deadlift

135×3

225×1

6×1 @ 295, 30 second rests.

Reverse Hypers

100×10,8,8

Side Bends

3×12 @ 45

Shrugs

2×15 @ 315.


Max Effort Bench, 11/3/14

2 Board Press

2×15 @ 45

95×5

135×3

185×3

225×3

245×3

265×3

275×3

285×1

295×1

305×1

315×2 (PR!)

235×8

Old PR was 310×1.  Not too bad.

DB Incline

2×12 @ 65

Pullup

6×4

Rear Delt raise

3×12 @ 25

Band pressdown

2×15 w/ Light band


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