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 Seth's Training Log

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Chris Anderson
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PostSubject: Re: Seth's Training Log   Tue Oct 23, 2012 3:42 pm

University of Iowa Powerlifting: saving lives, one bicepz pump at a time.

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PostSubject: Re: Seth's Training Log   Sun Oct 28, 2012 9:35 pm

Just a quick recap and my feelings on yesterday's meet. I totaled 1140 with a 380 squat, 259 bench press, and 501 deadlift. The squat and deadlift were both PR's for me, with the deadlift being the first time I have pulled over 500. While my bench press was a disaster, squat and deadlift were both awesome. Although my bench press was disappointing, I am pretty happy with this meet. I'll get the bench press part down for next time.

It will be nice to have a long, uninterrupted period of training until the april meet. I would love to get into the 1200-1250 range for the april meet, which I definitely think is possible.

As far as my training until the April meet, I am going to run a full 13 week cycle of smolov squat starting this coming Sunday. Along with that, I have a 12 week bench press training cycle that I am going to run along with it. The bench press cycle is 2 days, with a heavy day and a light day. I am probably going to make the light bench press day into a heavy strict pressing day as well. I definitely want to incorporate more overhead work into my training because it is something I lack in, as well as the fact that pressing heavy weight is awesome. These cycles will finish up with a deload before a max day at the end of January. After this I have 10 week russian peaking cycle that I am going to run for the big 3 that will take me up to the April meet.

I am excited to start all of this. The April meet will mark 1 year in competitive powerlifting for me, so it will be interesting to see how my numbers will compare to a year earlier from it at my first meet. Right now is about 6 months, and just a comparison to my first meet in April.

April meet
-Squat-303
-Bench Press-231
-Deadlift-468
-Total-1003

October meet
-Squat-380 (+77)
-Bench Press-259 (+28) (I did hit that 295 paused bench in training and was hoping for more at this meet. I don't think it was a strength issue, just kind of a head thing)
-Deadlift-501 (+33)
-Total-1140 (+137)

I'm not trying to toot my own horn, but I am proud of my improvements since the April meet.

As a team I think we had an awesome meet. It seemed like everyone did pretty well and I couldn't help but notice that it seemed like a lot of the big lifts in this meet were coming from members of our team. Pat yourselves on the back, we all deserve smiley face stickers.
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PostSubject: Re: Seth's Training Log   Sun Oct 28, 2012 10:30 pm

I will be sure to acquire smiley face stickers for our next meeting. Awesome progress.

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PostSubject: Re: Seth's Training Log   Sun Oct 28, 2012 11:03 pm

Chris Anderson wrote:
I will be sure to acquire smiley face stickers for our next meeting. Awesome progress.

Thank you sir. And don't forget those stickers.. I need to decorate my workout notebook.
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PostSubject: Re: Seth's Training Log   Mon Oct 29, 2012 11:10 pm

10/29

strict press
bx6
95x5
115x3
135x1
155x1
165x0

dips
bwx10x3

side raise
30sx10x3

Notes: Since I am going to be incorporating pressing into my training I wanted to find my max, which I found out is pretty pathetic. This week is just going to be about getting back into the weight room.
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PostSubject: Re: Seth's Training Log   Tue Oct 30, 2012 12:47 pm

Seth, I think you definitely have 1250+ in your for April. You left 30+ lbs. on the platform with your bench press alone, which is highly unusual for someone with around a 300-lb. max. It also looked like you had more in the tank on your squat. I would therefore make 1250+ the absolute minimum goal for April.
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PostSubject: Re: Seth's Training Log   Tue Oct 30, 2012 12:54 pm

Thanks Kyle. My bench was definitely disappointing but the fact that I know its not really a strength issue gives makes me feel a little better. I agree on my squat after watching the video. It felt easy but I didn't actually realize how fast it went up. I was just making some goals Sunday night and 1250-1300 was my goal. I think doing the competition lifts a lot more will help as well. I'm hoping to put up a big total come April. I'm starting Smolov for squats on Sunday, do you know if Logan put on much weight when he ran it?
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PostSubject: Re: Seth's Training Log   Tue Oct 30, 2012 5:23 pm

10/30

strict pendlay rows
bx8
95x5
135x5
185x5
205x3
205x3 (my last couple reps on both sets of 205 I couldn't quite get to my body, maybe an inch away)

pullups
BWx8x2
BWx5

lat pulldowns
150x8
180x6
200x6
220x3
240x3

BB curls
Bx50
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PostSubject: Re: Seth's Training Log   Thu Nov 01, 2012 5:05 pm

11/1

floor press
bx8
95x5
135x5
185x3x3

light triceps work x 2

Notes: I hate not really doing anything this week but I know my body needs the time to recover.. a little elbow soreness which I've been dealing with since I finished Smolov jr for bench, so I think I will pick up some elbow sleeves to give a try in some of my training sessions.
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PostSubject: Re: Seth's Training Log   Thu Nov 01, 2012 5:16 pm

A few things to try before using elbow sleeves:

Tons of pulling volume, especially super light bicep work
Change your hand placement on your squats. Paul Carter made a pretty good video on this:



Squatting might not be the problem, but it can always help.

Fish oil at least twice daily, three times daily is better. I take an average of 8 caps/day.

Remove your pressing assistance work. Only do pressing as a main lift. Jim Wendler suggests this, especially for his 5/3/1 program.


I just ordered some elbow sleeves, the same brand and style that Kyle has. I'm hoping they work, but I don't want to lean on them as a crutch.

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PostSubject: Re: Seth's Training Log   Sun Nov 04, 2012 6:29 pm

11/4

bench press
bx10
95x8
135x5
185x3
225x3x6

narrow grip bench
135x10
175x10x2

dips
BWx10
BWx12
BWx12

face pulls (kilos)
32.5x12, 15, 20

Notes: Feels good to actually be accomplishing something in the gym again.
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PostSubject: Re: Seth's Training Log   Mon Nov 05, 2012 3:03 pm

11/5

squat
bx8
95x5
135x5
185x3
225x1
275x1
305x2x6

GHR
bwx10, 12, 15

chest supported rows
2pps+25x12, 12, 15

decline situps
bwx15x3

Notes: I really haven't squatted much the last 3 weeks, and I felt it today. The last 2 days have been pretty taxing. I'm sure a lot of that has to do with not doing much at all the last 2 weeks besides the meet.
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PostSubject: Re: Seth's Training Log   Tue Nov 06, 2012 12:42 pm

OHP
bx9
75x5
105x3
125x3x6

side raise
20sx12x3

front plate raise (25 lb)
1x100
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PostSubject: Re: Seth's Training Log   Tue Nov 06, 2012 2:34 pm

Goodnight, sweet delts.

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PostSubject: Re: Seth's Training Log   Tue Nov 06, 2012 3:10 pm

Nathan Poage wrote:
Goodnight, sweet delts.

I have come to terms with the fact that my arms will probably just flop around tomorrow and not be lifted at all.
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PostSubject: Re: Seth's Training Log   Wed Nov 07, 2012 1:33 pm

11/7

deadlift
135x5
225x3
315x1
365x1
405x3
375x3x5

BB hip thrusts
185x5x3

shrugs
225x5
315x5
405x5
455x5
495x5x2

hyperextensions
25x10x3

This program is pretty brutal so far, so I'm going to adjust my training schedule and adjust my maxes. My training schedule will look like this

Sunday-bench (heavy)/squat (light)
Monday-OFF
Tuesday-deadlift (heavy)
Wednesday-press (heavy)
Thursday-squat (heavy)
Friday-bench (light)
Saturday-OFF

So on Sundays pretty much all I will be doing is bench and squat, and I will get most of my assistance work in on the other bench and squat day of the week. I'm going to have to adjust my training maxes as well so I don't miss reps. I was using my competition maxes and I don't think I would be able to complete the program with those. I would rather be a little conservative and make sure I get the work in. Hopefully having the two rest days instead of one helps as well.
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PostSubject: Re: Seth's Training Log   Thu Nov 08, 2012 11:50 pm

11/8

bench press
bx8
95x5
135x5
185x2
225x2x6

bb curls
barx80

Notes: All of the 225 sets on bench felt fast. I think my bar path was a lot more consistent today which probably helped.
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PostSubject: Re: Seth's Training Log   Fri Nov 09, 2012 9:43 am

Anderson is going to be heavy with jelly when he sees how much you're killing him on barbell curls.

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PostSubject: Re: Seth's Training Log   Fri Nov 09, 2012 10:50 am

curls on curls on curls
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PostSubject: Re: Seth's Training Log   Fri Nov 09, 2012 11:07 am

Is that the 45lb bar or female bar?

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PostSubject: Re: Seth's Training Log   Fri Nov 09, 2012 11:27 am

Oh it was a big boy bar.. I had to quit at 80 because I thought I would drop the bar if I kept going. I can't say they were strict as can be though especially towards the end.
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PostSubject: Re: Seth's Training Log   Fri Nov 09, 2012 7:14 pm

11/9

squat
bx8
135x5
185x3
225x1
275x1
290x3x6

pullups (varying grips)
x10
x12
x10
x12
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PostSubject: Re: Seth's Training Log   Fri Nov 09, 2012 7:36 pm

Looks like it's time to get srs on this curling bidness.

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PostSubject: Re: Seth's Training Log   Sun Nov 11, 2012 10:22 pm

11/11

bench press
bx8
95x5
135x3
185x2
225x4x6

squat
bx8
135x5
185x3
225x1
275x1
290x2x6

bb curls (bar)
1x40

abs
3x20

Notes: Bench press has been feeling really good lately. Squats... meh. This was my 3rd squat session in a week along with a deadlift session. Definitely not used to that but it still felt decent today.
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PostSubject: Re: Seth's Training Log   Wed Nov 14, 2012 10:12 am

yesterdays workout from 11/13

deadlift
135x5
225x3
315x2
375x4x6

bb hip thrusts
195x5x3

hyperextensions
+25x10x2

cheat shrugs
225x10
315x5
405x5
495x5
545x5
405x20

Notes: Deadlift felt way better this week. I've been using a little leg drive on the shrugs but it seems to be doing the trick. I've been waking up with super sore traps the last few times I have done them. I'll be pressing tonight.

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