Seth's Training Log

Subject: Re: Seth's Training Log Sat Aug 03, 2013 9:30 pm

It'll be nice to have the whole crew back together at the CRWC. Miss your deadlift face, brah.

Class I Posts : 752 Join date : 2012-07-31

Ah yes. I will make sure to have someone snap some good pictures at the meet in a couple weeks to give you a preview.

Class I Posts : 752 Join date : 2012-07-31

8/5

bench press
bx10
95x5
145x5
170x4
190x3
210x2
225x1
250x1
260x1
270x1
230x8

HB squat
bx10
135x5
185x3x3

pullups
25 total reps

Notes: Bench went well. 260 felt good and went up pretty fast, this is probably what I will open with. 270 was out of the groove and touched a little high, but still went up without a whole lot of struggle. I might work up and hit 260 again on Friday, or at least some reasonable singles, and will probably do a light session beginning of next week. I suck at HB squats, and chose to do them to change it up a little.

Subject: Re: Seth's Training Log Mon Aug 05, 2013 7:27 pm

Seth wrote:: HB squat
bx10
135x5
185x3x3

I suck at HB squats, and chose to do them to change it up a little.

I wrote this in poage's column too: the cube has HB/Olympic squats incorporated into the program and you do them about once a week. Sometimes they are on deadlift days and other times they are on squat days. Usually they are 3x8 or 5x5 or something similar to that. So there is definitely some sort of carryover with them.

Class I Posts : 752 Join date : 2012-07-31

Broceidon wrote:

Seth wrote:: HB squat
bx10
135x5
185x3x3

I suck at HB squats, and chose to do them to change it up a little.

I wrote this in poage's column too: the cube has HB/Olympic squats incorporated into the program and you do them about once a week. Sometimes they are on deadlift days and other times they are on squat days. Usually they are 3x8 or 5x5 or something similar to that. So there is definitely some sort of carryover with them.

There definitely is and its a weak spot for me, I've been trying to hit light fronts on my deadlift days. Will probably start upping the intensity a bit on them after my meet. Do you know if anyone from 22nd Street Barbell will be competing?

Subject: Re: Seth's Training Log Mon Aug 05, 2013 8:52 pm

Seth wrote:

Broceidon wrote:

Seth wrote:: HB squat
bx10
135x5
185x3x3

I suck at HB squats, and chose to do them to change it up a little.

I wrote this in poage's column too: the cube has HB/Olympic squats incorporated into the program and you do them about once a week. Sometimes they are on deadlift days and other times they are on squat days. Usually they are 3x8 or 5x5 or something similar to that. So there is definitely some sort of carryover with them.

There definitely is and its a weak spot for me, I've been trying to hit light fronts on my deadlift days. Will probably start upping the intensity a bit on them after my meet. Do you know if anyone from 22nd Street Barbell will be competing?

I am not sure of the exact number but I know quite a few guys are competing. I can think of 5 people off the top of my head and those are the ones I see on a regular basis. I can give you a for sure count on wednesday. A couple of guys are going 181 but fortunately for you, I am not aware of anyone in the 198 class.

Class I Posts : 752 Join date : 2012-07-31

Yeah I remember there being a few 22nd St. guys there last year. You gonna be makin your way there to handle or help out?

Subject: Re: Seth's Training Log Mon Aug 05, 2013 9:29 pm

Seth wrote:: Yeah I remember there being a few 22nd St. guys there last year. You gonna be makin your way there to handle or help out?

I will certainly be there. Right now my current status is "spectator" but if someone asks, I would be glad to help. I also think keosawa and the babyeater are coming over to watch too.

Class I Posts : 752 Join date : 2012-07-31

Good stuff. You might very well be my go to man for hand-offs if thats alright!

Subject: Re: Seth's Training Log Mon Aug 05, 2013 10:08 pm

Seth wrote:: Good stuff. You might very well be my go to man for hand-offs if thats alright!

Absolutely! No problem my man. I will definitely be there for you.

Class I Posts : 752 Join date : 2012-07-31

8/6

deadlift
135x10 (stiff leg)
225x3x2
260x5
300x4
350x3
385x2
415x1
440x1
465x1
490x1
465x3

Notes: Just went in and deadlifted today. This is my last deadlift session before the meet. 490 went up about how I expected it to. It wasn't fast but it wasn't really slow either. I will probably open at 470-480. The triple at 465 was not pretty at all, but I was pretty spent at that point.

Class I Posts : 752 Join date : 2012-07-31

8/9

squat (beltless)
bx10
135x5
185x3
225x3x3
275x1

bench press
bx10
95x5
135x5
185x3
225x2

pullups
3x7

Notes: Today was kept light and without too much stress as I didn't have a real plan as for squats today. Squats were done beltless, and my low back was a little tight still from deadlifting Wednesday so that did not feel great. It felt like I may have tweaked it a bit, but nothing serious. Foam rolled and did some tennis ball work after the training session and it already feels noticeably better. Will probably do one more bench session on Monday or Tuesday, though it won't be anything impressive.

Elite Posts : 2446 Join date : 2011-10-30

When's your meat?

Class I Posts : 752 Join date : 2012-07-31

It's next Saturday

Elite Posts : 2446 Join date : 2011-10-30

Iowa pling is in need of a total PR

pls do it

Subject: Re: Seth's Training Log Fri Aug 09, 2013 4:34 pm

KevinAlvy wrote:: Iowa pling is in need of a total PR

pls do it

he will be in the fried food capitol of the world aka the iowa state fair thus many many PRs will be made

Class I Posts : 752 Join date : 2012-07-31

Well its just bench press and deadlift so I can't pull a total PR... unless maybe I clean the bar onto my back and hit a squat during deadlifts?

Subject: Re: Seth's Training Log Fri Aug 09, 2013 8:47 pm

Seth wrote:: Well its just bench press and deadlift so I can't pull a total PR... unless maybe I clean the bar onto my back and hit a squat during deadlifts?

This is the only way.

Class I Posts : 752 Join date : 2012-07-31

It will happen. A few notes.. woke up today at 205, so it shouldn't be to bad of a cut. I'm thinking my openers will be 260 for bench and 475-480 on deadlift. As far as my training after this meet, I am going to be back on 5/3/1 for all lifts. For squat and deadlift I am going to find a way to add more volume without pushing the sets for tons of extra reps. I've found that my squat and deadlift respond better to sets across, not so much AMRAPs. A couple ideas I had were to do the last set as prescribed but hit it for another couple sets after as well, or hit an extra rep or two on the "final" set and then do a couple extra sets with the same weight. Thoughts?

Subject: Re: Seth's Training Log Fri Aug 09, 2013 11:42 pm

You could also do a modified BBB, tweaking the volume numbers to suit your needs. Instead of 60%x5x10, you do something like 70%x3x5.

Subject: Re: Seth's Training Log Fri Aug 09, 2013 11:49 pm

5/3/1 for Powerlifting and Beyond 5/3/1 outline templates to have more singles.

Class I Posts : 752 Join date : 2012-07-31

Yeah I'm probably going to do something along the lines of what Kyle said, but I know once it gets closer to the fall meet I will incorporate singles in somehow.

Subject: Re: Seth's Training Log Fri Aug 09, 2013 11:53 pm

If you haven't already, I really suggest taking a look at Beyond 5/3/1. The sheer amount of variations in the book is astounding.

Class I Posts : 752 Join date : 2012-07-31

I actually just bought it and am looking through it right now. There is SO many variations in this book, and I have to say I think I will be putting many of these to the test over the next year. As my training has progressed the last year I'm learning that keeping it simple is what works for me. I'm going to try to stick to 2-3 movements/training session and really hammer whatever the big one is. I may still come into the gym once a week or so for some extra work, but many of the variations he has in here manipulate the volume/intensity in ways that trump the need for tons of assistance work.

Subject: Re: Seth's Training Log Sat Aug 10, 2013 12:38 am

stop buying books when i have them in the dropbox folder

jim wendler uses the money to fund his baby seal hunting trips

why do you hate baby seals, seth

why

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