Seth's Training Log

Thanks man. I'm pretty pumped. It's nice to be fired up going into a new training cycle. And me too, I'm hoping to compete at the UPA meet in the spring.

10/30

agile 8

deadlift
135x10 (stiff leg)
225x3
275x3
300x5
350x5
395x5

squat
185x10x5

superset x 3
10 yard sprint x 2
snatch grip shrug x 12

Notes: Hardest training session I've had in a long time. Ate a big meal before this so I felt super bloated and my belt was overly tight. I could tell my body was still fatigued from the meet friday, deadlifting twice in four days may not have been the best idea. Oh well. I was super winded during the squats. I can't remember the last time I did a set of 10 let alone 5 sets of 10. Was having to take a good 4 minutes or so between sets. I need to get my conditioning back up. Starting easy with short, explosive sprints. Wanted to push the prowler but I could was not having it after the cardio squats.

10/31

bench press
bx10
95x5
135x5
165x5
190x5
220x5

press w/ fat grips
80x10x5

band pull aparts (between press sets)
7x20

lat pulldown
5x10

lying tricep extension w/ fat gripz
x40, x40, x20

EZ bar curl w/ fat grips
x30, x25, x20

11/1

agile 8

skwats
bx10
135x5
185x5
225x3
265x5
290x5
315x5

front skwats
130x10x5

med ball slams
3x10 (between every 2 prowler sprints)

prowler sprints
+90x25 yards x 6

Notes: I don't know why but wearing my belt feels funny. I think I just need to get used to it again. I kind of feel like I'm not placing it where I usually do for some reason. Maybe I need to loosen it a notch. The two sets I wore it, it kind of dug into me. Front squats were alright. My last two sets I was experimenting with hooking my straps up to the bar and grabbing onto them, I kind of liked it. It eliminated the trouble of the bar moving, but I don't want to become to reliant on them.

11/3

agile 8

front squats
bx5
95x5
135x3
175x3
200x3
225x3

snatch grip SLDL
135x10x5

Lying leg raise
5x10

Notes: Front squatting went okay. I REALLY need to focus on staying on my heels. Maybe a mobility issue, but I think more than anything it's just balance.

11/6

A.M.

press
bx8
65x5
80x5
95x3
115x3
130x3
145x3

bench press w/ fat grips
130x10x5

band pull aparts (between press sets)
7x20

compound row machine
5x10

superset
straight bar curl 3x10
OH extension 3x10

P.M.

agile 8

deadlift
135x10 (stiff leg)
225x5
275x3
325x3
370x3
415x3

squat
185x10x5

superset
prowler sprint +45x30 yards x6
med ball slam 4x10

Notes: 5x10 squats felt much better than last week. I've had a pretty big appetite lately, not surprising with the increased volume. I should throw in that for the last few weeks my right elbow has been pretty tender. I've been wearing a sleeve on it while squatting. and both every time I do a pressing movement.

My elbow cure:

Cut down on volume
Curlz every day
Band pull aparts every day
2-3 fish oil caps 2-3 times a day
Move pressing grips out



You might find it beneficial to use a thumb-over or monkey grip while squatting.

I usually do use a thumb over grip when I squat. Now that I sometimes have that discomfort I'm really paying attention to make sure I'm not putting to much pressure on my elbows while squatting. No pain while pressing today, so thats a plus.

11/7

bench press
bx10
95x5
135x5
155x3
180x3
205x3
230x3

press
80x10x5

band pull aparts (between press sets)
7x20

lat pulldowns
5x10

bis and tris
3x10 each

Notes: Benching went very well. I had good speed off of my chest. Since I'm not pushing the last set or getting into anything too heavy, I'm trying to use pretty long pauses on every rep and blow it up. Very explosive today, it felt good. Once again, the 5x10 sets of press afterwards were much easier than last week.

11/9

agile 8

squat
bx10
135x5
185x5
225x3
280x3
305x3
330x3

front squats
130x10x5

lying leg raise
5x10

Notes: Blah.

11/10

agile 8

front squat
bx10
95x5
135x3
175x5
200x3
225x1

snatch grip sldl
135x10x5

snatch grip shrugs
225x15x3

Notes: So, front squatted today using the straps again. I really like this as it helps me stay more upright and is a little easier on my elbow since its being whiney. However, I don't want to become to dependent on this and still need to work on my mobility so that eventually I can get into a good position without them. I should also note that my low back was a little sore upon waking today, but stretching before this training session seemed to cure that. I'm starting my third week of BBB and can tell that my body is starting to adjust to the volume. I don't feel so sore and my stomach is a bottomless pit right now.

11/11

press
bx10
65x5
80x5
95x3
120x5
135x5
155x1

bench press
130x10x5

rear delt raise
8x15

compound row machine
5x10

db curl w/ fat grips
3x30

oh tri ext
3x20

Notes: Pressing went well today. No pain or tenderness in the elbows which is a plus. Everything while pressing and my bench sets felt very smooth and explosive.

11/13

agile 8

deadlifts
135x10 stiff leg
225x5
275x3
315x1
345x5
390x3
435x1

squats
185x10x5

lying leg raise
5x10

Notes: Pulls went well. Were fast and crisp. Still feels a little funny with my belt for some reason, but it seems like that feeling is wearing off. I wanted to push the prowler around tonight but ran out of time. I'm going to try to do some kind of conditioning tomorrow.

What's this funny belt business you speak of?

11/14

bench press
bx10
95x5
135x5
155x3
190x5
215x3
240x1

press w/ fat grips
80x10x5

rear delt raise
7x15 (between press sets)

lat pulldown
5x10

tricep pushdown
x30, 35, 40

curl machine thing
x30x3

Notes: yep.

Will you be able to come watch the UPA meet?

Is anyone going down and coming back on the same day? If so I might be able to, or else I was going to watch the feed. Also with the belt thing, I don't know why but wearing my belt has felt weird since the meet. I think I might need to loosen it a notch.

11/16

agile 8

squat
bx10
135x5
185x5
225x3
275x5
310x3
345x1

front squat
130x10x5

med ball slam
5x10 between prowler work

prowler work
some

Notes: Made sure to really sit back when squatting today. Seemed to help keep my form a little more solid. I also loosened my belt a notch and it felt MUCH better.

11/17

agile 8

front squats
bx5
95x5
135x3
170x5
195x5
225x5

snatch grip SLDL
145x10x5

shrugs
a bunch

Notes: Front squats went well today. Decided against a deload week, I'm just going to go ahead and push on ahead. As of now I'm planning on competing at the UPA meet in February, so after the cycle I'm starting this week I will probably start a meet prep cycle.

Also, I caught a good chunk of the UPA meet this weekend through the live feed and I want to say congrats to everyone that competed. It seems that we had a really good showing, I kept hearing "University of Iowa Powerlifting" over the loudspeaker. Congrats to everyone, and especially those who took a huge step and did their first meet this weekend.

11/18

press
bx10
65x5
80x5
95x3
110x5
125x5
140x5

bench press w/ fat gripz
130x10x5

rear delt raise
8x15

row machine thing
5x10

db curl
3x10

one arm OH tricep ext
3x10

11/19

agile 8

deadlift
135x10 stiff leg
225x5
275x3
305x5
255x5
400x5

squats
185x10x5

lying leg raise
5x10

11/20

bench press
bx10
95x5
135x5
155x3
170x5
195x5
225x5

press
85x10x5

band pull aparts
8x20 between press sets

lat pulldown
5x10

bb curl w/ fat grips
3x20

one arm rope pushdown
3x20 each

Notes: Bench felt fast. Focused a little more on setup.

From yesterday:

11/21

Agile 8

Squat
Bx10
135x5
185x5
225x3
245x5
280x5
320x5

Front squats
135x10x5

Lying leg raise
5x10

Seth, what is your email address? I tried including you on an email I sent out to all the officers, but apparently seth-thompson@uiowa.edu does not work.

11/25

AM

agile 8

front squat
bx5
95x5
135x5
155x3
185x3
215x3
240x3

snatch grip SLDL
145x10x3

Notes: Tweaked my lower back a little during front squats, so I cut this session a little short. It doesn't worry me to much but its something I need to take care of and watch.

PM

press
bx10
60x5
80x5
95x3
115x3
135x3
150x4

bench press
130x10x5

band pull aparts
8x20

GHR
3x8

row machine
5x10

dips
3x10

pullups
4x5

bb curls
3x10

Notes: Pretty good session here. My press is continuing to move. I hit an extra rep on the set of 150 because I did not like my first one. I'm going to start adding in pullups and GHR as I feel. A little extra work won't hurt! Also, I forgot how much I liked dips. Those will start happening more often as well. I'm going to try to do the fall meet write up tonight.

11/27

agile 8

deadlift
135x10 stiff leg
225x5
275x3
315x1
330x3
375x3
425x3

squat
190x10x5

GHR situps
5x10

GHR
3x8

shrugs
a bunch

weighted carry w/ kettle bells (70 lbs each)
6 trips x 40 yards

Notes: Low back was not an issue today.