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 Seth's Training Log

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Keosawa
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PostSubject: Re: Seth's Training Log   Mon Jun 02, 2014 1:56 pm

Are you planning on still using your wraps regularly leading up to the meet? Will you just be taking singles in wraps, or will you do work sets in them?
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PostSubject: Re: Seth's Training Log   Mon Jun 02, 2014 7:02 pm

I will be doing some work sets in them starting the next week. I have 5 heavy squat sessions until the meet, so it's time I start using them a little more frequently.
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PostSubject: Re: Seth's Training Log   Tue Jun 03, 2014 9:21 pm

6/3

Little work on the speed bag for fun. Will probably start doing this more.

bench press
warm ups
250x4
250x6
250x4

lying bb tri ext
6x10

lat pulldowns
3x15

band pull aparts
3x10

fat bar OHP
3x15

band pushdowns
3x10

Notes: Decent bench session. Was programmed 250x4x3, decided to throw an extra couple of reps onto the middle set as the first was not very challenging. I still have the problem of flattening out after the first couple of reps, but the first reps always fly off my chest. All in all, pretty satisfied with how benching felt.
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PostSubject: Re: Seth's Training Log   Sun Jun 08, 2014 6:53 pm

Workout dump here:

Friday 6/6

mobility work

deadlifts
warm ups
422x4x3

squats
235x3x3

GHR 3x8

Reverse hypers 3x8

yoke shrugs
3x15

Saturday 6/7

bench press
warm ups
225x2
255x2
275x1+miss
225x3x2

narrow grip fat bar bench
4x6

lat pulldowns
3x

band pushdowns
3x

delt raise complex
3x

Notes: Bench was not feeling good. Something was not right with my right shoulder, it was weaker and very obvious in how it felt and looked in video. 275 should not have been a big challenge for a double but whatever was funky in my shoulder led me to miss the second rep. The sets before and after felt the same, so if it still feels messed up on Tuesday when I bench again I will have to look into doing something about it. For now I'm going to just rest it until I bench again.

Sunday 6/7

mobility work

Squat
warm ups
365x3x3 in wraps

GHR 3x8

Reverse Hypers 3x8

T-Bar row 1x10, 4x8

Ab rollouts 5x8

Straight leg raise 3x10

Machine curl x15, 12, 10

Notes: First full session in wraps. I'm still figuring them out and how to use them properly, but overall this session went well. A couple things I noticed just from feel and some video is that I need to make sure I'm hitting depth and I need to explode out of the hole. As far as depth, I don't know that I was missing it, but there were some reps where it was definitely getting close. I realized that I was not coming out of the hole as fast as I should have been too. Even though the wraps help I need to be exploding from the bottom as hard as I can. I feel that this will just come with me learning how to use the wraps better and using them more. Overall a pretty decent session, I learned a few things which is all I can really ask as I venture into wrapped squatting.
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PostSubject: Re: Seth's Training Log   Tue Jun 10, 2014 10:24 pm

7/10

bench
warm ups
255x3x3

band pull aparts 6x15

OH fat bar tri ext 6x10

fat bar press 3x15

band pushdowns 3x10

Notes: Made some adjustments after my first set, and the second two sets felt fantastic.  I widened my foot position and it helped me stay much more stable and in a good bar path.  Andy said on the first set I was favoring my left side, and it seems that the added stability took care of that issue.
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PostSubject: Re: Seth's Training Log   Wed Jun 11, 2014 9:43 am

If you want, I can show you some tricks for using wraps when I next see you squatting at the gym. And your benches from yesterday looked great! If you continue benching like that then you've got a shot at 300 at the meet.
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PostSubject: Re: Seth's Training Log   Wed Jun 11, 2014 9:12 pm

Thanks man. Yeah that would be awesome. I usually squat on Sundays but I will be out of town this weekend, so it might be Monday now.
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PostSubject: Re: Seth's Training Log   Thu Jun 12, 2014 10:46 pm

7/12

mobility work

deadlift
warm ups
430x3x3

Squat
235x3x3

reverse hypers
3x8

pull ups
3x10

hanging leg raise
3x10

Notes: Deadlifts were not super challenging today. Everything felt pretty smooth, I may adjust the training weights these last few weeks to get ready for the meet.
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PostSubject: Re: Seth's Training Log   Sat Jun 14, 2014 11:58 pm

6/14

bench press
225x3x4

band pull aparts
a bunch

narrow grip bench w/ fat grips
135x12, 15, 17

side raise
3x12

superset
front raise 3x10
one arm db oh ext 3x10
EZ bar curl w/ band 3x10
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PostSubject: Re: Seth's Training Log   Tue Jun 17, 2014 8:59 pm

From yesterday 6/16

mobility work

squat
warmups
375x3x3 in wraps
405x1 in wraps

GHR
3x10

reverse hyper
3x10

t-bar rows
4x

ab rollouts
5x8

Notes: Really need to get comfortable speeding up the descent to get more out of the wraps. I let Kyle crank them on for the single at 405 and it felt pretty good. It's going to take conscious effort to get comfortable dropping into the hole faster, just continuing to work in them. Good session, was beat afterwards.

6/17

bench press
warm ups
260x3x2
260x4

band pull aparts
a bunch

fat bar hop
3x5

lat pulldown
3x5

one arm OH band ext 3x10

band pushdown 3x10

Notes: Good session overall, continuing to work on my setup but the work sets felt good. Decided to hit an extra rep on my last set and really should have gone for another but my back was cramping up.
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PostSubject: Re: Seth's Training Log   Fri Jun 20, 2014 10:27 pm

6/19

mobility work

deadlift
warm ups
440x3x3

leg curls
3x17

lat pulldowns
3x10

Notes: Overally decent pull session. Kyle made a good point that I need to focus on pulling every rep as fast as I can and really stress the lockout. I know I'm guilty of coasting through reps/sets sometimes, and I'm obviously not going to get the best return that way. These reps felt decent. Will be benching early tomorrow.
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PostSubject: Re: Seth's Training Log   Sun Jun 22, 2014 11:36 am

6/21

bench press
warm ups
225x3x4
155+40lbs chainsx6x3

pull aparts
a bunch

single arm banded try ext
3x20

ab rollouts
3x10

t-bar rows
4x8

Notes: Okay bench session. Been thinking a lot about what Kyle said about accelerating through each rep and pushing/pulling as fast as possible. The lighter work with chains were kind of to serve this purpose. Focused on exploding and pushing through each rep as fast as possible.
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PostSubject: Re: Seth's Training Log   Sun Jun 22, 2014 4:40 pm

6/22

mobility work

squat
381x3x3 in wraps

pause squat
235+chainsx3x3 (40 lbs at top)

GHR
2x10

band goodmornings
2x15

pullups
3x10

Notes: Learning more and more how to use the wraps. Sets got progressively better, and I'm getting more comfortable with the quicker descent. Overall I am happy with how squatting went today. Only two more heavy squat sessions until the July meet. Will be important that they go well.
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PostSubject: Re: Seth's Training Log   Sun Jun 22, 2014 10:56 pm

It's all coming together for you!
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PostSubject: Re: Seth's Training Log   Wed Jun 25, 2014 8:48 pm

It kind of seems like it! Getting pretty excited for the next few weeks.

6/25

bench press
warm ups
265x3x3

band pull aparts
a bunch

OH DB tri ext
3x12

lat pulldown with handles
3x12

bb curls
3x20

Notes: Trained in the morning alone, so benching was a little difficult. Hit all my reps, though the first couple sets were not pretty. Lifting the bar off myself pulled me out of position from my setup. The third set I got fired up and did a better job of staying put and the set went better.
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PostSubject: Re: Seth's Training Log   Sun Jun 29, 2014 10:20 am

6/26

mobility

deadlift
warmups
450x3x3

speed pulls
225+bandsx2x5

Assistance work
kb swings
abs

6/28

bench press
warm ups
225x3x3

slingshot bench
225x3
275x2
275x3
225x5

assistance work
banded tri ext
rows
curl pyramid

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PostSubject: Re: Seth's Training Log   Sun Jun 29, 2014 9:01 pm

6/29

mobility work

squat
warm ups
395x2x2 in wraps

GHR
3x10

back extensions
3x10

pull ups
3x10

Notes: Squatting went great. Both doubles were solid and I feel good about how my squat is developing up to this meet.
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PostSubject: Re: Seth's Training Log   Sun Jun 29, 2014 9:44 pm

Awww yisss

_________________
Another 45 please...
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PostSubject: Re: Seth's Training Log   Sun Jun 29, 2014 10:24 pm

Getting real excited for you, mate. It looks like training's all coming together.
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PostSubject: Re: Seth's Training Log   Mon Jun 30, 2014 12:31 am

Thanks guys, I'm getting pretty pumped for this meet. Hopefully it converts to some PRs!
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PostSubject: Re: Seth's Training Log   Wed Jul 02, 2014 11:31 pm

From yesterday

7/1

bench press
warmups
275x2x2

slingshot bench (paused, like everything else)
275x3
295x2
315x2

band pull aparts
a bunchx15

banded pushdown
3x12

t-bar rows
3x8

hanging leg raise
3x10

Notes: Great bench session. Reps went up very quickly. I feel that right now my strength is where I want it to be for this meet, it's just fine tuning the setup and hitting the groove every single rep. All four reps at 275 felt very good, some went up smoother than others as a result of my setup and really focus on following my cues.

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PostSubject: Re: Seth's Training Log   Sat Jul 05, 2014 12:32 pm

From yesterday:

7/4

mobility work

deadlift
warm ups
465x2x2

kb swings
3x10--getting a little better at these

GHR 3x10

pull ups
3x10

superset
hanging leg raise 3x10
reverse hyper 3x12
curl machine 3x10

Notes: Deadlifts were very fast. I'm excited to see what I am capable of at this meet.
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PostSubject: Re: Seth's Training Log   Sat Jul 05, 2014 7:26 pm

7/5

bench press
warm ups
225x3x3

band pull aparts
a bunch

DB bench
3x10

one arm banded tri ext
3x15

side raise
3x10

pendlays
3x10
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PostSubject: Re: Seth's Training Log   Sat Jul 05, 2014 7:48 pm

Great to hear about those deadlifts--you've got a PR pull coming in a few weeks!
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PostSubject: Re: Seth's Training Log   Sun Jul 06, 2014 11:02 pm

Thanks man, hoping so!

7/6

mobility work

squat
warm ups
405x1 wrapped
425x1 wrapped (overall PR)

GHR
3x10

banded goodmornings
3x12

sled rope pull thingy
some

Notes: Good session today. Plan was to hit 405 for two singles today, the first one felt good so I decided to bump my next one up to 425 which is right around my planned second attempt. It went up well. I feel comfortable saying I have a good shot at 440 at the meet.

I've been wrapping my own knees the last few weeks and while they aren't loose, they are by no means cranked on tight. None of the times I have wrapped my knees have been remotely close to the tightness when Kyle wrapped them. Still debating if I want to wrap my own knees or ask someone to do it for me.
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