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 Alex's Training log

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Keosawa
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PostSubject: Re: Alex's Training log   Tue Sep 24, 2013 1:47 pm

You're doing the USAPL meet with Nate, right? What do you think you'll total?
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PostSubject: Re: Alex's Training log   Tue Sep 24, 2013 1:58 pm

Ya im doing the USAPL meet. Im not sure yet what im gonna total as im still figuring out my starting weights. My goal off the top of my head is a 385 sqt, 285 bench, and a 505 deadlift= 1175. This is +62 from my current meet PR, 1113.
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PostSubject: 9/26   Thu Sep 26, 2013 2:29 pm

Squats
warm ups
3x120kg
3x140
3x150
3x154.6 (341)
1x160
1x164.6 (363)

A1: GHR                3x8xBW
A2: Cbl Push Away  3x5eax100

B1: Wide Pull Ups    15x4xBW
B2: Cbl Crunches    12x4
B3: SL GM              7x4xBW


Notes: Went for and worked up to a max triple and decided to go for a max single because i was feeling good. Ive been thinking of opening at 365 for the meet, my current meet PR. The one i hit in training today went up smooth after several working sets.
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PostSubject: 9/30   Tue Oct 01, 2013 2:57 pm

Squats
3x140kg
3x150
3x154.6
1x160

Hammer Curls

Notes: Quick day of lifting
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PostSubject: 10/1   Tue Oct 01, 2013 3:05 pm

Football workout
Snatch
Pause Squats (3secs)
4x205
4x220
4x235

Military Press
5x120
5x125


My Lifts


Pause Bench
3x225
3x245
1x255
1x265
1x275


A1: tricep push down
A2: GHR sit ups


Notes: I hit my planned opener today, 265, and it flew up really easy. I couldnt get the 275 though. I feel confident that i will be able to get it at the meet next Saturday though.
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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 1:10 am

Not trying to be a dick at all, but if you missed 275--even if it was just a fluke miss--then you might want to open a little lighter than 265. Based on your meet goals, it looks like you're opening higher on these lifts than you have to.
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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 4:29 am

No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then?
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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 4:38 am

apdirienzo wrote:
No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then?
Usually you pick something you can hit for a triple any day of the week. That way there aren't any surprises come meet day.

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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 8:47 am

Nathan Poage wrote:
apdirienzo wrote:
No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then?
Usually you pick something you can hit for a triple any day of the week.  That way there aren't any surprises come meet day.
This. A triple is also, for most of us, around 90-92%, so it gives you the flexibility to hit a near-max second attempt if you don't feel fantastic, or to get to 100%+ in a hurry. If you open at 255 on the bench, you can still very easily get to 285+ by a third attempt, and it just makes your opener a bit safer. Ultimately, your opener should be as easy as possible while still preparing you for your second attempt. Though I sometimes take this too far, at the last meet, I opened at a 6RM (446), a 4RM (276), and a 7RM (518), respectively.
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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 8:50 am

There are also other factors to consider here. Like, I'm pretty sure USAPL gives a "start" command on their bench presses, which means you hang out, holding the bar, until someone tells you to begin your eccentric. If you don't like the bench, or you get a long pause, or something else happens, suddenly 265 can become a miss-able weight.
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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 12:43 pm

Ya im defiantly gonna lower my bench and most likely my squat openers after reading this. I dont want to go to the meet and not put up a number for one of the lifts. I'd be more pissed and disappointed about that than missing my 2nd or 3rd lift. Thank you guys for the advice. I appreciate it a lot.

and yes kyle there is a start command for the bench in USAPL meets.

Current Opens as they stand now:
Squat: 355
Bench: 255
Deadlift: 475





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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 1:19 pm

apdirienzo wrote:
I dont want to go to the meet and not put up a number for one of the lifts.

Yeah--in powerlifting, if this happens, then you "bomb out" (you're disqualified for not posting a total as a full-meet lifter). So, make absolutely sure you can nail your openers. What type of bar are you currently using for deadlifting?
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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 1:40 pm

KKeough wrote:
apdirienzo wrote:
I dont want to go to the meet and not put up a number for one of the lifts.

Yeah--in powerlifting, if this happens, then you "bomb out" (you're disqualified for not posting a total as a full-meet lifter). So, make absolutely sure you can nail your openers. What type of bar are you currently using for deadlifting?
I didnt know that you could be disqualified for this. Thanks again for the advice.

I currently am using a texas powerbar for everything. I do have access to eleiko bars, but i have never given them a try for deadlifting.
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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 2:21 pm

Nathan Poage wrote:
apdirienzo wrote:
No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then?
Usually you pick something you can hit for a triple any day of the week.  That way there aren't any surprises come meet day.
+1. I have also heard people say that your opener should be your "last warm-up"

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PostSubject: Re: Alex's Training log   Wed Oct 02, 2013 2:36 pm

apdirienzo wrote:
KKeough wrote:
apdirienzo wrote:
I dont want to go to the meet and not put up a number for one of the lifts.

Yeah--in powerlifting, if this happens, then you "bomb out" (you're disqualified for not posting a total as a full-meet lifter). So, make absolutely sure you can nail your openers. What type of bar are you currently using for deadlifting?
I didnt know that you could be disqualified for this. Thanks again for the advice.

I currently am using a texas powerbar for everything. I do have access to eleiko bars, but i have never given them a try for deadlifting.
Okay, that's good to hear. I know USAPL doesn't use a deadlift bar, and for some people, that can make the pull much harder. If you've been using a Texas power bar, you'll be fine.
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PostSubject: 10/3   Thu Oct 03, 2013 3:36 pm

Deadlift
warmups
3x170kg
3x200
3x216.8   (477)

3x
A1: Neutral grip pull ups 20xBW
A2: Cable Crunches       12x120

3x
B1: DB Row                           7x100
B2: Back Extension                 8xBW
B3: V-ups/Full Body Crunches   20xBW

Notes: Damn good day today. I had to grab my straps for my last rep on deadlifts due my hands not being able to take the knurling anymore but other than that i felt all the reps where good minus the final one.
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PostSubject: Re: Alex's Training log   Thu Oct 03, 2013 9:01 pm

apdirienzo wrote:
I had to grab my straps for my last rep on deadlifts due my hands not being able to take the knurling anymore
Reps dont count then

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PostSubject: Sheiko   Mon Oct 14, 2013 5:10 pm

Ok so now that i just finished a meet im trying to find a new training cycle to do. Currently im thinking im going to do sheiko. I currently am doing more research on sheiko before i jump into it.

does anyone have any spread sheets or information on this training program?
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PostSubject: Re: Alex's Training log   Mon Oct 14, 2013 5:59 pm

A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox.

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PostSubject: Re: Alex's Training log   Mon Oct 14, 2013 10:50 pm

This is what you want: http://www.elitefts.com/sheiko/
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PostSubject: Re: Alex's Training log   Tue Oct 15, 2013 8:28 am

Chris Anderson wrote:
A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox.
is supple leopard in the dropbox?
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PostSubject: Re: Alex's Training log   Tue Oct 15, 2013 1:22 pm

Chris Anderson wrote:
A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox.


how do i access the drop box?
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PostSubject: Re: Alex's Training log   Tue Oct 15, 2013 2:47 pm

apdirienzo wrote:
Chris Anderson wrote:
A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox.

how do i access the drop box?
If you go to the home page, click on powerlifting discussions and there is a thread at the top of the page. All of the info to access lifting programs is in that thread

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PostSubject: Re: Alex's Training log   Tue Oct 15, 2013 2:51 pm

What Grant said. You will have to install the program on your computer if you haven't already. Don't worry-- it is a small program and it won't affect anything. Just use the log in info from the thread and download what you want.

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PostSubject: 10/21 The start of a new cycle   Mon Oct 21, 2013 5:18 pm

Sheiko #29 Day 1

Bench
5x150
2x4x180
2x3x210
5x3x225


Squat
5x185
2x5x225
5x5x265


Bench
5x150
5x180
4x4x210

Pull ups
3x5x  +70

DB Snatch
2x80
2x85
2x90

Ab Wheel
3x10xBW


Notes: First Day of Sheiko. For Sheiko i am doing all the main lift exercises but i am changing the accessory work. I thought today would be easy given that all the percentages are low, but going back to bench the second time around was more exhausting then i thought it would be.
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