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 Seth's Training Log

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Seth
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PostSubject: Re: Seth's Training Log   Thu Aug 30, 2012 4:15 pm

8/30

DE Squat

Box Squats (45 second rest)
180x2x10

Speed Deadlifts (45 sec rest)
240x2x5

Pendlay Rows
195x8x2
205x8x2

GHR
45x6x3

Cable Ab Pulldowns
82.5x10x5

Reverse Hypers
25x8x5

Notes: Despite being sick the last couple days, I had an awesome workout today. My squats and deads felt very explosive. I may be paying for it now though because all I've wanted to do since then is sleep. Ill be heading in for some kind of squat day tomorrow if I feel up to it.
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Seth
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PostSubject: Re: Seth's Training Log   Fri Aug 31, 2012 6:00 pm

8/31

OH Squat
bx5x2
95x5
95x3
115x1
135x1
155x1
165x1
175x1

Snatch
95x3x2
115x1
135x0
135x1
135x1
135x1
135x0
135x0
135x0

Snatch Grip Shrugs
135x15
185x10
225x10x2

Notes: Didn't wanna go to heavy on anything because I'm starting smolov jr for bench sunday, as well as maxing in squat and deadlift next week.
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Seth
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PostSubject: Re: Seth's Training Log   Sun Sep 02, 2012 7:10 pm

9/2

First day of smolov jr for bench

bx8
95x6
135x5
180x6
180x6
180x6
180x6
180x6
180x6
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Seth
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PostSubject: Re: Seth's Training Log   Mon Sep 03, 2012 3:35 pm

9/3

ME Squat Day

Squat
Bx8
95x5
135x3
185x3
225x3
275x3
295x1
315x1
335x1
355x1 (20 lb PR)
365x0

GHR
45x5x3

Reverse Hyper
25x8x3

Toe Touches (paused at top)
BWx20x3

Chest Supported Rows
282x10x3

I'm very happy with the 20 pound PR. I tried 365 but got stuck about halfway up. Overall a good day!

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Seth
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PostSubject: Re: Seth's Training Log   Tue Sep 04, 2012 12:36 pm

9/4

Bench Press
bx8
95x5
145x5
190x5
190x5
190x5
190x5
190x5
190x5
190x5

Notes: Good workout. All my reps are paused, just like always when I bench.
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Seth
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PostSubject: Re: Seth's Training Log   Thu Sep 06, 2012 11:51 am

ME deadlift

Deadlift
135x5
225x3
315x3
365x1
405x1
455x1
475x1
490x0
490x0

GHR
45x5x3

Hyperextensions
45x8x3

Pulldown Abs
82.5x10x3

This is my second attempt at 490. Please help. How does this get so ugly? Both attempts a failed once I got above the knees. I don't know whats with the twisting either. Also, whats a good ME deadlift movement?



Will be in this afternoon to bench as well.
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Nathan Poage
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PostSubject: Re: Seth's Training Log   Thu Sep 06, 2012 2:44 pm

It looks like you spend a lot of time crouched down and that may have something to do with it. Some guys are more apt to take the "grip it and rip it" approach. I think I read some Brett Conteras article about round back deadlifting and for sciencey reasons it's going to make pulling it off the floor easier, but the lockout harder. Kyle is the same way. I'm not sure about the bar rotation, maybe it's just a small misalignment, but it tends to do that when I pulled mix grip too.

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Chris Anderson
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PostSubject: Re: Seth's Training Log   Thu Sep 06, 2012 3:15 pm

Yeah, quit spending so much time thinking about the lift while you're down there. All your mental preparation should be done before you address the bar.

As for the twisting, I would guess it would have to do with your overall tightness, and letting the bar drift away from you. You might just be more tight on one side. Keep those lats tight and flex your triceps.

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GFou
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PostSubject: Re: Seth's Training Log   Thu Sep 06, 2012 4:35 pm

Your speed off the floor didn't look too bad. Personally, I think you should start doing some low rack/block pulls. This should help with your lock out speed.


Last edited by GFou on Tue Sep 11, 2012 1:03 pm; edited 1 time in total
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Seth
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PostSubject: Re: Seth's Training Log   Thu Sep 06, 2012 5:05 pm

Thanks fellas. Yeah I'm going to add in some kind of block pulls or rack pulls for the next couple weeks.

9/6 PM

Bench Press
bx7
95x5
135x5
185x3
205x4
205x4
205x4
205x4
205x4
205x4
205x4
205x4

Felt a little sluggish today but thats probably from deadlifting this morning
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Nathan Poage
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PostSubject: Re: Seth's Training Log   Thu Sep 06, 2012 7:02 pm

On a second viewing, it looks like your right arm is further out on the bar than your left which would probably cause the twisting.

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Seth
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PostSubject: Re: Seth's Training Log   Fri Sep 07, 2012 5:47 pm

Thank you guys. Here is todays workout.

Bench Press
bx7
95x5
135x3
185x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3

Notes: I was definitely fatigued at the end because I was bench pressing for an hour, but I did get all of my reps.
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Seth
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PostSubject: Re: Seth's Training Log   Sun Sep 09, 2012 8:29 pm

Starting week 2 of smolov jr

Bench Press
bx8
95x5
135x5
190x6
190x6
190x6
190x6
190x6
190x6

Notes: This workout went really well. The bar felt like it was moving pretty fast on most of my reps today.
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Seth
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PostSubject: Re: Seth's Training Log   Mon Sep 10, 2012 1:24 pm

9/10 ME squat day

goodmorning squats
bx5
95x5
135x5
185x5
205x5
225x3
245x3
255x3
265x3

GHR
55x5x5

pullthroughs (in kilos)
82.5x8
87.5x8
92.5x8

split squat
95x10x4

bent rows (to bellybutton)
185x6
205x6
225x6

cable pulldown abs (in kilos)
77.5x10
82.5x10

exercise ball crunches
bwx20x3




Notes: I went pretty light on the split squats because my legs were pretty spent from everything else. I was going to do 5 sets of the pulldown abs but someone grabbed the cable I was on and I didn't want to bother asking for it back, so I just switched to the exercise ball crunches to get out of there.
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Seth
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PostSubject: Re: Seth's Training Log   Tue Sep 11, 2012 12:44 pm

9/11

Bench Press
bx8
95x5
135x5
175x3
200x5
200x5
200x5
200x5
200x5
200x5
200x5

Notes: My first few sets of 200 felt weak, but I tried getting more of an arch and worked on where I was lowering the bar to on my chest and that seemed to help a lot.
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Seth
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PostSubject: Re: Seth's Training Log   Thu Sep 13, 2012 12:47 pm

9/13 AM

bench press
bx8
95x5
135x4
185x3
215x4
215x4
215x4
215x4
215x4
215x4
215x4
215x4

Notes: Morning workout which is never fun, but I hit all my reps without much trouble. Will be back in this afternoon for a DE squat workout.
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Seth
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PostSubject: Re: Seth's Training Log   Thu Sep 13, 2012 5:31 pm

9/13 PM

speed squat/deadlift

box squats (45-60 sec rest)
185x2x10

deadlifts (45-60 sec rest)
240x2x5

GHR
bwx15x2
10x15x2

pullthroughs (kilos)
82.5x8x2

wide grip lat pulldowns
150x8
180x8
200x8

Notes: Was going to hit 4 sets of pullthroughs, but being my second workout of the day and I had just done speed deads as well my lower back was pretty much shot.
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Seth
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PostSubject: Re: Seth's Training Log   Fri Sep 14, 2012 5:49 pm

9/14

bench press
bx8
95x5
135x3
185x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

block pulls
135x3
225x3
315x3
365x3
365x3
405x3
455x1
505x1

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Seth
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PostSubject: Re: Seth's Training Log   Sat Sep 15, 2012 8:22 am

Sets 4, 7, and 10 from yesterday

Set 4:


Set 7:


Set 10:
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Keosawa
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PostSubject: Re: Seth's Training Log   Sat Sep 15, 2012 9:07 am

Those sets looked pretty easy; 250+ isn't far away.
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GFou
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PostSubject: Re: Seth's Training Log   Sat Sep 15, 2012 2:39 pm

KKeough wrote:
Those sets looked pretty easy; 250+ isn't far away.

I agree...I am beginning to fear your strength
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Seth
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PostSubject: Re: Seth's Training Log   Sat Sep 15, 2012 10:17 pm

GFou wrote:
KKeough wrote:
Those sets looked pretty easy; 250+ isn't far away.

I agree...I am beginning to fear your strength

Strength on a bench press? Who are we kidding this is Iowa powerlifting that is forbidden.
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Seth
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PostSubject: Re: Seth's Training Log   Sun Sep 16, 2012 8:25 pm

9/16

bench press
bx8
95x5
135x5
185x3
200x6
200x6
200x6
200x6
200x6
200x6
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Seth
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PostSubject: Re: Seth's Training Log   Mon Sep 17, 2012 1:34 pm

9/17

ME Squat day

goodmorning squats
bx5
95x5
135x5
185x5
205x3
225x3
245x3
255x3

GHR
45x5x3

split squat (each leg)
95x10x2

pullthroughs (kilos)
82.5x8
87.5x8
92.5x8

bent rows
185x6x3

cable pulldown abs
82.5x10x3

Notes: When I started the GM squats my lower back felt a little tight. I decided since its my last week of smolov jr for bench I'm going to back off on legs and just do some maintenance work instead of going balls to the wall like usual. Hence why I cut about 10 sets out of my workout today. I want to make sure I get the most out of the bench program, which I will finish friday and am planning to test my bench again next wednesday.
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Seth
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PostSubject: Re: Seth's Training Log   Tue Sep 18, 2012 11:38 am

9/18

bench press
bx8
95x5
135x4
185x3
210x5
210x5
210x5
210x5
210x5
210x5
210x5
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