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 The 1400 or Bust Log

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Keosawa
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PostSubject: The 1400 or Bust Log   Sun Oct 30, 2011 2:02 pm

My apologies for the boring title. I keep another one of these elsewhere, and I'll transplant what I write there into this one.


Last edited by KKeough on Sat Sep 07, 2013 10:14 am; edited 1 time in total
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Sun Oct 30, 2011 9:58 pm

Sunday:

DE Box Squats
Barx5x2
135x3x2
190x3x3
230x2x3
275x1x3

DE Sumo Deadlifts, w/ doubled mini-bands (maybe 60 lbs. tension at top; no idea)
135x3x3
195x3x3
235x2x3
280x1x3

I then messed around with some unbelievably ugly snatches, getting up to 135 lbs. for a single that I was told would be red-lighted because I pressed it (big deal). Didn't want to fuck around and set a world record, so I stopped here. Sky's the limit.

Barbell Hip Thrusts
135x8
225x5
315x10
315x12x2
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PostSubject: Re: The 1400 or Bust Log   Mon Oct 31, 2011 2:03 pm



Some sumo deadlifts from yesterday. I taped these to take a look at my technique, which is mediocre. I'm also trying out a new video software program called Kinovea, which is a useful tool for athletes.
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Nathan Poage
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PostSubject: Re: The 1400 or Bust Log   Mon Oct 31, 2011 8:21 pm

Quote :
I then messed around with some unbelievably ugly snatches, getting up to 135 lbs. for a single that I was told would be red-lighted because I pressed it (big deal). Didn't want to fuck around and set a world record, so I stopped here. Sky's the limit.
Similar to the ones from Saturday? mobilitywod.com is a pretty good site for mobility exercises. Just ignore the kooky cross-fit stuff when you come across it.
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Wed Nov 02, 2011 8:22 pm

Nathan Poage wrote:
Quote :
I then messed around with some unbelievably ugly snatches, getting up to 135 lbs. for a single that I was told would be red-lighted because I pressed it (big deal). Didn't want to fuck around and set a world record, so I stopped here. Sky's the limit.
Similar to the ones from Saturday? mobilitywod.com is a pretty good site for mobility exercises. Just ignore the kooky cross-fit stuff when you come across it.

Yeah, similar to those. And I've used Kelly Starnes's input before for compression/separation band mobility work, and it usually helps my shoulder loosen up a good deal.

From Tuesday:

Squats
Barx8x2
135x5x2
225x3
275x1
315x1
365x1
405x1
430x0
225x22

Zercher Squats
135x3x2
185x1
225x1
275x1

Pull Throughs, four sets

Weighted Crunches
125x20
145x15
125x20

So, another disappointing max-test day; I warmed up pretty well squatting and hit everything with ease, but got stapled on 430. My set of 225 lbs. was similarly lousy. We messed around with a few Zercher singles afterwards. Overall, a lousy end to a lousy week of training.

Feeling tired, I took today off, because it's the start of my deload week and my shoulder could use the rest. I'll be back on Friday for some light pulling (probably exclusively sumo).
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Wed Nov 02, 2011 8:50 pm

PLWatch is updating my standings at 148 lbs. (#10 in squat, #25 in bench press, #4 in deadlift, #5 overall). We have a number of lifters here who, I think, will be nationally ranked by the end of next year. Looking at the numbers that some of our guys are putting up, we've got at least a few people who are on the cusp, which will only help the team.

I got an invite to RUM V today, and while it would be interesting to go--they always draw a lot of top lightweights, as I know Tony Conyers and Richard Hawthorne (who just won NotLD with a 611 lb. pull at 132 lbs.) were there last year--I'm a.) not going to be able to afford to go to Texas at the end of January and b.) am more worried about finding a local meet around this time for our guys. So, I guess your record's safe for now, Tony Conyers.
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PostSubject: Re: The 1400 or Bust Log   Wed Nov 02, 2011 9:00 pm

Doesn't attending rum disallow you from competing in the usapl? I can't remember the exact rule but I remember them having some stupid politics about it

Also why did you test your 1rm squat on Tuesday when you had just done speed work on Sunday? Didn't want to mess up the normal ME day?
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PostSubject: Re: The 1400 or Bust Log   Wed Nov 02, 2011 10:33 pm

KevinAlvy wrote:
Doesn't attending rum disallow you from competing in the usapl? I can't remember the exact rule but I remember them having some stupid politics about it

Also why did you test your 1rm squat on Tuesday when you had just done speed work on Sunday? Didn't want to mess up the normal ME day?

I believe the old rule is that current USAPL members couldn't compete in RUM, but I don't think competing in RUM would make it impossible for you to join/compete in USAPL.

Anyway, who cares? USAPL's great and all, but I'll be too old to compete in any of the collegiate meets after next year anyway, so it's not like being banned from participating would effect me any. If they wanted to ban me over THAT, I would either plead ignorance (because I'm not going to keep myself informed on the petty bullshit of federations) or forget about it and join one of the million other feds out there.

And my schedule is a five-day split: ME Squats on Tuesday, DE BP on Wednesday, ME Deadlifts on Friday, ME Bench Press on Saturday, and DE Squats/Deadlifts on Sunday. I abide by the Westside principle that 48-72 hours should be taken between max-effort workouts, with the exception being my max-effort bench pressing, but I don't personally do the same for my DE workouts because I don't feel it's necessary.

When I do max tests, I don't change anything, in the sense that I don't alter my training just to hit a max. If I get it, great. If I don't, oh well. I'd rather stick to my program and continue to improve than clear my schedule for a 1RM week every month or so.
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PostSubject: Re: The 1400 or Bust Log   Thu Nov 03, 2011 12:05 am

You can really even get away with less recovery time on any lift except for deads if you let your body adapt to it and you aren't doing long and drawn out grinding reps like DieselWeasal. John Broz has his guys going hard and heavy just about every day and it seems to be working for them.
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PostSubject: Re: The 1400 or Bust Log   Thu Nov 03, 2011 1:57 am

Nathan Poage wrote:
You can really even get away with less recovery time on any lift except for deads if you let your body adapt to it and you aren't doing long and drawn out grinding reps like DieselWeasal. John Broz has his guys going hard and heavy just about every day and it seems to be working for them.

Broz commented on my FB status last year, we're basically best friends
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PostSubject: Re: The 1400 or Bust Log   Fri Nov 04, 2011 7:33 pm

Sumo Deadlift
95x3
145x3x2
225x3
320x2 (ugly)
365x2 (better)
410x1 (PR)
430x1 (PR; smooth)
465x1 (PR; had a little left in the tank)

Sumo Rack Pulls w/ quadrupled mini-bands (no clue about resistance at top), 2" below knee
135x5
225x5x3
315x3

Hip Abductors, three sets

Band Stretching, Hips, two mins

Three sumo deadlift PRs in one session; that's what it must feel like to suck badly at a particular lift. This was supposed to be a deload day, and it still was, but I took advantage of my weaksauce sumo deadlift by increasing my max while not struggling too hard. It's fun bringing up a new lift because of the quick progress; a month or two ago I couldn't budge 405 when I messed around and tried it during a deadlift session. A lot of that's just due to technique and familiarity with the lift, but I'm hoping I can continue to bring this up and break 500 with it in a few months' time.
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Sun Nov 06, 2011 9:07 pm

From yesterday:

Bench Press w/ 2" Board (Book)
Barx5
95x5
135x3
185x1
225x1
255x1
285x1
305x0
235x5
250x8

Floor Press, close grip
135x5
185x5
225x5
150x15

Dumbell Presses, two or three sets

External rotation/shoulder mobility/compression exercises, 15 mins

God, I suck at board presses. My flat bench might actually be higher than my board press bench. I need to work on these.
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PostSubject: Re: The 1400 or Bust Log   Sun Nov 06, 2011 9:11 pm

DE Box Squats
Barx5
135x3x2
185x1
195x2x3
230x2x3
255x2x3

DE Sumo Deadlifts, ultra wide stance
95x5
135x4
225x3x3
245x3x3
255x3x3

Standing Cable Ab Pulldowns, three sets

Standing Goodmornings
Barx5
135x5
225x3
275x3
315x3
335x3 (PR)

Reverse Hyperextensions, three sets

Nice, quick day today. All the DE work took about 40 minutes total, which is pretty good for time. Standing goodmornings felt pretty great and 335 was the highest I've ever worked up on these. My right hip's acting up from all the extra work lately, but otherwise I'm encouraged.
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Tue Nov 08, 2011 8:28 pm

Kneeling Squats
Barx5
135x5
225x5
315x5
405x5x2

Band Hip Stretching, 5 mins

Box Squats
Barx5
135x5
225x1
275x1
315x1
405x1
420x1 (PR)
440x1 (PR)

This was supposed to be another deload day, but I gave up on that idea early on. I came in to do some kneeling squats to take some of the pressure off my hip, and these were all very easy (in fact, the hardest part was unracking and walking backwards 405 lbs. while on my knees; the actual reps were easy). I then did some box squats and my hip pain went away after 135, which was encouraging, and I smoked everything, including 315 (which, without knee wraps, felt like a speed rep). So I jumped to 405, hit that easy, did 420 without too much trouble for a PR, then gutted out 440 for a +25 lb. PR.

This of course means that I now have a box squat that is substantially better (20 lbs.) than my back squat. Clearly, I'm robbing myself of some pounds by making some technical mistakes on my back squat, and I intend to find out what those are.
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PostSubject: Re: The 1400 or Bust Log   Tue Nov 08, 2011 9:01 pm

Admin wrote:
Reverse Hyperextensions, three sets

CRWC has a reverse hyper?
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PostSubject: Re: The 1400 or Bust Log   Tue Nov 08, 2011 9:14 pm

Chris Anderson wrote:
Admin wrote:
Reverse Hyperextensions, three sets

CRWC has a reverse hyper?

We make our own on the second floor, using a cable, one of those gigantic hollowed-out boxes, and two neck harnesses. Lay on the box, attach both neck harnesses to the cable, slide your feet into each one, and voila: a makeshift reverse-hyper machine. It's not perfect, but you have to be resourceful.
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PostSubject: Re: The 1400 or Bust Log   Tue Nov 08, 2011 9:14 pm

If you're interested, ask next time and I'll show you how we set it up.
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PostSubject: Re: The 1400 or Bust Log   Tue Nov 08, 2011 9:46 pm

Definitely interested. I love reverse hypers; my high school gym had one and I used it as often as I could. A makeshift one won't be perfect, but as long as it replicates the movement, I'll find a place for it in my program.
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PostSubject: Re: The 1400 or Bust Log   Thu Dec 29, 2011 2:32 am

do you even lift?
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PostSubject: Re: The 1400 or Bust Log   Thu Dec 29, 2011 6:47 am

I'm hopefully going to set a squat PR today. Perhaps that's a good time to start this back up.
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PostSubject: Re: The 1400 or Bust Log   Sat Feb 18, 2012 4:56 pm

Admin wrote:
I'm hopefully going to set a squat PR today. Perhaps that's a good time to start this back up.

So much for this.

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PostSubject: Re: The 1400 or Bust Log   Sat Feb 18, 2012 11:44 pm

KevinAlvy wrote:
do you even lift?
He don't even lift.

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PostSubject: Re: The 1400 or Bust Log   Thu Jul 19, 2012 3:29 pm

Reverse-Band Two-Board Press (all paused)
Barx10
Barx10
(w/ bands)
135x5
225x1
(w/ board)
275x1
315x1
365x5
365x5
365x5
385x1
385x1

Floor Press
135x3
185x3
225x2
225x4
225x6

Tricep Rollbacks
25x15
40x12
40x12
35x12
35x12

Wide Grip Pulldowns
130x8
150x8
150x8
150x8
150x8
150x8ish

I'm back.
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PostSubject: Re: The 1400 or Bust Log   Thu Jul 19, 2012 7:44 pm

Reverse-Band Box Squat
Barx3
Barx3
135x2
135x2
225x1
275x1
315x1
365x1
405x4
405x4
405x4
405x4
405x4
405x4

GHR Band Crunches
x25
x20
x20

Bat hang, 2 mins

My squats felt good today, and I'm getting back into the groove after my meet. Assuming my pec heals up, I should be ready to jump into my first wave on Monday. I was basically operating at 100% today anyway.
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PostSubject: Re: The 1400 or Bust Log   Sun Jul 22, 2012 12:21 am

Bench Press
Barx10
Barx10
95x3
135x1
185x1
225x1
(final rep paused)
235x7
235x7
235x7
235x7
235x7

Close-Grip (all paused)
135x3
185x7
185x6
225x3

Wide-Grip Pendlay Rows
95x5
135x5
205x5
205x5
205x5
225x5
225x5

Neutral Grip Pulldowns
130x8
160x8
160x8
160x8

Standing Cable Ab Crunches
65x21
75x21

Good bench session. My pec feels fine and I got some good sets in on bench. I got a head start on my first wave; these sets were supposed to be done next week, but I figured I'd go through them today.

I'll be benching heavy twice a week from now on, and I'll be trying to get a lot more volume in over this next training cycle; I think this will help get my bench over the hump (300).
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