9/17/13 Squat: 330 215x5 250x5 wrapped 280x5+ did 5. Had a couple more. First rep of this set was pretty godly. Everything went smooth on the first rep and I felt like I was sitting back into the squat but still allowing enough knee travel to get something out of the wraps. 3rd rep my chest collapsed a bit but corrected it on my 4/5th rep.
Good mornings 95x3x10 Back Raises 3x12 with quarter Leg Raises 3x12 Hamstring Curls 80x3x12 Leg Ext 40x3x12
Notes: The wraps were fairly loose. 280x5 would have been a really solid unwrapped squat for me (I did 295 for a fairly tough triple). I didn't go balls out trying to get the wraps as tight as I could. I like squatting for reps in wraps and this protocol of using the wraps on my top set will probably be followed till the meet.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Hamstring curls 80x3x12 Back raises +25x3x12 Leg Raises 3x15
Meadow Rows 135x5 185x3x5
Notes: Keeping to my decision not to take anything to failure and try to leave at least one if not two in the tank I cut 325 off after 10. I had one, maybe two more left.
Other Note: I pulled using a normal bar today, and off mats, not the platform. Seemed to not affect the outcome so that is good.
Hips did the typical thing during my AMAP. Kyle noticed that and agreed with what everyone else has said, that my speed looks best in the middle part of the set....
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Subject: Re: David Petersen's Log Sat Sep 21, 2013 12:36 am
So I have some free time, need to write this…By my calculations we are 8 weeks out from the meet. Attempts/goals have been bugging me for a while…I’m going to put it down on paper, and not think about it again until a couple weeks before the meet.
Squat My best squat to date is a 335x1, which was pretty easy, and with fairly loose wraps. I took a shot at 350 last week and had it but lost my balance. The 335 was a Joker set. Assuming I make it through two more cycles on 5/3/1 my top set will be another 335. The goal here would be to do this for ~3 reps. If I did that I would probably open with something like 325, and go based on how that felt. I may or may not take another shot at 350. If I did it will probably end of Octoberish. If I hit 350 in training I would like to try and go for something in the 360-370 range at the meet.
Bench So with the return of the narrower grip I have a lot more confidence in my bench. I smoked 185 for an easy double, and really struggled with 185 in the mock meet. Two cycles here puts my top bench attempted in training at 200 before the meet. The bench is 100% going to depend on feel. I feel like if I went into the gym today I could bench 200-205 rather easily. 215-220 is ideally what I would like to shoot for at the meet.
Deadlift If you listen to my AMAP calculator I should be hitting in the mid 4s…haha…that’s funny…I am confident in my ability to hit a high 3s deadlift at the meet. If I figure out how to make my best pull my first pull I could see myself hitting a low 4s pull. The range is pretty wide here just because I think a lot of my performance on the deadlift will be fixing my technique. In the last couple of weeks I have become more aware of my technique issue, so now it is about spending the time fixing it. Two more cycles would put me at a 360 top set. I would not mind trying a heavy single in the ~375-380 range a few weeks before the meet.
At worst I see myself totaling something in the low-mid 9s..That would probably only require a mid 3s squat, 200 bench, and mid-high 3s deadlift. . To total in the high 9s-break 1000 I would probably need a ~375 squat ~215 bench and a low 4s deadlift. Those numbers are not unrealistic, but they are aggressive for sure.
Numbers are nice to think about, but my goal at this meet is to go 9/9. If that means I total in the low 9s, I’ll be okay with that.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: David Petersen's Log Sat Sep 21, 2013 8:16 am
You killed those deadlifts yesterday.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Subject: Re: David Petersen's Log Sun Sep 22, 2013 1:42 am
9/21/13 Ohp: 140 100x3 110x3 125x3+ did 5
Bench-Speed 6x3 at 70% 140
Notes: I video tapes my benching. Noticed that I loose my arch a bit when I unrack the weight. Also realize what people say about my bar path and how it kinda looks like I am benching in a shirt. I'm not going to mess with anything major because my bench works this way. But if I start to notice a breakdown related to a non-straight bar path I will look here first to fix it.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
9/23/13 Squat: 330 230x3 265x3 Wraps 295x3+ did 4. Left one in the tank.
Good mornings 95x5x10. I dropped the weight here so I could really let myself go as far as possible until I thought I was going to fall, and then explode up.
Sqz work
Notes: My squats felt pretty good in wraps. 295 was something I missed in the mock meet (without wraps), but I missed it because my chest fell. Cranking out 4 here, and really not losing my chest was pretty great. My descent in the hole could be better. I'm really focusing on being as fast as possible during the entire lift, especially at the top. My balance issues have been near the top of my lift and I figure speed may be my best friend with sub-max weight (it really always is)...
I backed off the intensity of my squeeze work when class started because I knew I might have to condense my sessions slightly. I think I can probably start moving the weight back up somewhat on the accessory work. Still want to play this safe and not kill myself with this stuff.
A while back I asked myself what I should do with my squat training max leading up to the meet. I wasn't sure if I would be able to push a miss off, but still wanted to add weight each week. My options were to wrap on my top sets, or reset my max. I like the idea of doing my top set in wraps. If I get 2 whole cycles of 5/3/1 my squat cycle right before the meet would have me hit 295 on my 5s week and 315 on my 3s week. I doubled 315 really easy in wraps, and could have hit 295 for 5 today if I needed to. I am confident that I won't miss any squats before the meet, and will proceed like I have.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Bench: 200 9/24/13 140x3 160x3 180x3+ did 4. paused Almost lost the first rep towards my head. Found a better groove on my 3rd and 4th reps
Swiss bar press with 15 on each side. 5x8 Pulldowns 110x3x12 Facepulls 65x3x12
Hammer Curls Tricep rope pulldowns
Bent over BB rows 135x10 155x8 185x5 135x10
Notes: I think I have a lot more speed in my bench and thus a lot more power. Getting out of my groove towards my head seems to be the problem whenever the weight gets heavy. When I make an effort to think about it, I am usually fine. This could be wrist related, or maybe bar path related.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Just from looking at your log it seems like your pressing movements are programmed pretty close to your true max while your squat and deadlift have plenty of room. Are you planning on upping your training max on those or just sticking with the joker sets up until the meet? Either seems reasonable.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Just from looking at your log it seems like your pressing movements are programmed pretty close to your true max while your squat and deadlift have plenty of room. Are you planning on upping your training max on those or just sticking with the joker sets up until the meet? Either seems reasonable.
I plan to just do the normal progression for the training max at plus 10 lbs every 3-week cycle. I've actually decided to cut out Joker Sets for the majority of my training. ~2-3 weeks out I might take some heavy doubles or a heavy single. Right now I am just trusting the process.
A quick rundown of what I am thinking for these two lifts. I can for sure get 2 additional full cycles in before the meet. For the deadlift that means I would pull 360 in training. Given I just did 340 for 8, I am thinking 360 might be a good opener. My first reps are a struggle bus sometimes. As I get closer to 360 I'll get a good idea of how something close to my max feels.
For my squat I would hit 335 in training. This is probably a tad higher than I anticipate to open on the squat. Then again depending on how 335 feels, who knows. I feel better and better each week in wraps.
More important than my results in this meet, is the experience. Whatever total I do end up hitting won't matter for long. I'll be able to smash my PRs a few weeks after the meet. My mindset has really changed the last couple of weeks. I want to go 9/9, I want to enjoy myself, and I want to learn from this meet as much as I can.
Nice PR on the bench by the way.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: David Petersen's Log Thu Sep 26, 2013 1:08 am
Thats the right mindset to go in with. Noones setting a world record at their first meet anyways. The better your first meet is the more fired up you will be afterwards! And thanks, I was pretty pumped. Hopefully things keep going up.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Subject: Re: David Petersen's Log Fri Sep 27, 2013 2:27 am
9/26/13 Squat: 330 245x5 280x3 Wraps 315x1+ Did 2.
Notes: 280 felt heavier than it should have. Going into the session I wanted 315 for a triple. I might have had it, but wanted to stay safe. I wasn't suppose to train today. And if I did today was suppose to press, I deadlifted yesterday...I just really wanted to squat...I know better then to do stuff like this. I ended up missing my goal, which should have been easily attainable, and got about half the work in I wanted to....
Snagged a video. First time every video taping myself so everything is pretty much wrong. If someone could reccomend some easy to use software to cut out parts of videos I don't want, and also mute the sound (or maybe do voice stuff)....I used a youtube track for this video, it fits so nicely.
Lift starts around 4:30
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: David Petersen's Log Fri Sep 27, 2013 2:57 am
Youtube has a video editing tool that you can use to trim your videos. It's what I use.
Guest Guest
Subject: Re: David Petersen's Log Fri Sep 27, 2013 10:56 am
Sorry to barge in, and I don't know what your program calls for, but if you're goal is working up to a max set -- 315x3 in this case, maybe 280x3 isn't a good idea as your last warm up. Maybe singles all the way up from 225 adding 20lbs? How much do you get out of the wraps? Is 315 w/ wraps harder than 280 with out them? Since the wraps change the exercise it seems like a good idea to do your last warm ups with wraps so it's not a surprise to your body.
Genuinely curious as I've never used wraps and I'm not sure my current squat numbers warrant their use. I'm also pretty hesitant because I'm wondering if they aren't bad for the knee joint. Stands to reason that they might mess with patellar tracking and the increased pressure on the joint capsule may damage the articular surfaces, delaminating cartilage, risking menisci tears.
Just my 2 cents in case you wanted it
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Sorry to barge in, and I don't know what your program calls for, but if you're goal is working up to a max set -- 315x3 in this case, maybe 280x3 isn't a good idea as your last warm up. Maybe singles all the way up from 225 adding 20lbs? How much do you get out of the wraps? Is 315 w/ wraps harder than 280 with out them? Since the wraps change the exercise it seems like a good idea to do your last warm ups with wraps so it's not a surprise to your body.
Genuinely curious as I've never used wraps and I'm not sure my current squat numbers warrant their use. I'm also pretty hesitant because I'm wondering if they aren't bad for the knee joint. Stands to reason that they might mess with patellar tracking and the increased pressure on the joint capsule may damage the articular surfaces, delaminating cartilage, risking menisci tears.
Just my 2 cents in case you wanted it
He is running 5/3/1. It required 5 reps, then 3, then 1+ for this week. Is that right, Dave?
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Sorry to barge in, and I don't know what your program calls for, but if you're goal is working up to a max set -- 315x3 in this case, maybe 280x3 isn't a good idea as your last warm up. Maybe singles all the way up from 225 adding 20lbs? How much do you get out of the wraps? Is 315 w/ wraps harder than 280 with out them? Since the wraps change the exercise it seems like a good idea to do your last warm ups with wraps so it's not a surprise to your body.
Genuinely curious as I've never used wraps and I'm not sure my current squat numbers warrant their use. I'm also pretty hesitant because I'm wondering if they aren't bad for the knee joint. Stands to reason that they might mess with patellar tracking and the increased pressure on the joint capsule may damage the articular surfaces, delaminating cartilage, risking menisci tears.
Just my 2 cents in case you wanted it
What Grant said above is correct. 245/280 were both working sets. I don't write in my warm ups as they vary day to day, and 100% depend on how I feel that day. I do not like to lock myself into certain jumps. On that day the program called for a set of 5 at 75% a set of 3 at 85% and a single (more if it is there) at 95%. This is also based off of a training max, so I'm not actually moving 90%+ very often, if at all.
On wraps-- Basically, it is a learning process for me. I keep the wraps fairly, well, not tight. When Kyle went real tight on my wraps one day I lost balance and had to dump the weight (A 335 joker set I believe, which I came back and nailed at my home gym a week later in wraps). I'm not ready to say it was because of the wraps. It was only the second time squatting at the CRWC and the bars are different, and the bar was causing balance issues the entire session. As you say, the wraps do change the movement, so I won't rule out that the wraps caused the balance issue. I also agree that getting one set in before I wrap wouldn't be a bad idea by any means. The reason I did not on that day is I feel like I did not need a practice set with wraps. This might change once I start operating closer to a true max.
I've thought about wrapping earlier (or maybe picking days where I do all 3 working sets in wraps) and I think I will wrap more once the weight starts to get heavier. At my home gym I have never had any issue with balance. Right now I think my plan is to just use wraps on my top set, and if I feel like I need extra practice (or if I feel like I might miss a programmed lift) I will wrap them.
I don't really know the science behind the wraps, and if they open up more space for injury or not. My thought on the matter is everything we do once we step in the gym puts us at risk for injury. Some things more than others. It seems to me that a large number of people have trained for a lengthy amount of time using knee wraps, and have not had an injury occur.
As far as the strength question, or, does someone have to attain a level of strength before wrapping. I honestly have no idea.
Feel free to drop in whenever and share. I'm all about getting more opinions about my training. I'm so new to this. At the very least it gets me thinking about my training, and your comments help me question my own training/philosophy.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
9/30/2013 Deads: 370 240x5 275x5 315x5+ did 13. Two rep PR. With a 50/50 rep in the tank.
P-Rows 135x3x8
Sqz
Notes:
Sorry I've been MIA. Last Wednesday I got some pretty terrible news, and although last Thursday was a fine training day, the events wore on me. I needed a few days to get right, both mentally, and physically. I don't really do deloads, or prescribed days off. I take them when I need them. I know when I need to just suck it up and go in, this weekend was not one of these times. In the long run this is good. I got refocused, and am pretty much ready to alpha mode till the meet.
Today was good. I can notice a difference in my speed earlier in my heavy sets. Starting to find some speed early in the set. I think this saved me some energy and allowed me to attain a pretty easy two rep PR. I also wore my belt slightly higher, which in turn, forced me to set-up how I should be (hips not so low).
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Subject: Re: David Petersen's Log Wed Oct 02, 2013 10:47 pm
10/2/2013 Squat 340 225x5 255x5 Wraps (loose) 290x5. Left one in the tank. My 5th rep actually felt the best as far as the lack of technical breakdown.
Good Mornings 105x5x5 Seated Hamstring Curls 100x3x12
Back Raises 3x12 w/ quater Leg Raises 3x12
Notes: Squat getting closer to stalling. Like I've said I'm just going to try and push it up to the meet and then reset my training max based on my results. The highest squat I will hit for a set of 5 would be 305 if I get to a 360 training max. I'm not super concerned with missing anything on my 3s week, if I miss it will be on one of the 5s week. I feel like I'm leaving a little bit of power out there. Some reps just feel ridiculously easy when I remember to do certain cues. Getting the most out of my squat is just going to be able nailing down proper technique, obviously... The 290 set actually felt easier than I thought it was going to be.
Guest Guest
Subject: Re: David Petersen's Log Thu Oct 03, 2013 3:41 am
Cool thanks for the write up re. wraps. Sucks about the shit. Life is crappy/chaotic/overwhelming sometimes.
Wondering what your intention is in doing leg curls, back extensions, and good mornings all together as assistance exercises and if the back extensions and GMs hit your hams pretty heavy or some other part?
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Subject: Re: David Petersen's Log Thu Oct 03, 2013 10:04 pm
Will Diebolt wrote:
Cool thanks for the write up re. wraps. Sucks about the shit. Life is crappy/chaotic/overwhelming sometimes.
Wondering what your intention is in doing leg curls, back extensions, and good mornings all together as assistance exercises and if the back extensions and GMs hit your hams pretty heavy or some other part?
I actually thought about that during the session. That being the amount of work I put on my hamstrings. I keep the legs curls and back extensions very light. The good mornings I wouldn't mind working up to some heavy stuff, but I always keep the "bodybuilding" type work very light.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Subject: Re: David Petersen's Log Thu Oct 03, 2013 10:11 pm
10/3/13 OHP: 145 95x5 110x5 125x5. Did 5.
Heavy Bench bar 95x5 125x3 145x2 165x2 185x2
Notes: So car troubles have meant this week has been a little hectic. I've been eating weird, and not enough as I should be, which is probably why I also feel like shit. I think this surfaced today. Not a bad session, but not ideal. I also was a little rushed as I had to get to work, and the extra time it takes me to get to the gym/campus/work gives me very free time. Hopefully this gets resolved this weekend.
Guest Guest
Subject: Re: David Petersen's Log Sat Oct 05, 2013 5:18 am
David Petersen wrote:
Will Diebolt wrote:
Cool thanks for the write up re. wraps. Sucks about the shit. Life is crappy/chaotic/overwhelming sometimes.
Wondering what your intention is in doing leg curls, back extensions, and good mornings all together as assistance exercises and if the back extensions and GMs hit your hams pretty heavy or some other part?
I actually thought about that during the session. That being the amount of work I put on my hamstrings. I keep the legs curls and back extensions very light. The good mornings I wouldn't mind working up to some heavy stuff, but I always keep the "bodybuilding" type work very light.
Nothing wrong with bodybuilding IMO just wondering if you think your hams are a big weakness. I like to think of training as functional or structural. There is a definite and unique morphology/physical appearance for high level athletes in their respective sports. There's a saying in track and field, "if it looks right, it flies right". Whatever the sport it makes sense to try and achieve that 'look'.
I can definitely say that hamstring curls will blow up your hamstrings. I did GHRs when I couldn't really do much else and my hamstrings/adductors hypertrophied a lot. I actually got stretch marks on the inside of my legs. No idea if it will help your lifts. I've heard that leg curls don't carry over too much but I think it would depend on the circumstances entirely.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Subject: Re: David Petersen's Log Sat Oct 05, 2013 7:26 pm
10/5/13 Deads 370 260x3 300x3 335x3+ did 10 Joker 365x1-good speed, a lot easier than I thought it would be. I broke the floor a little slow but after maybe 2 inches I got speed and locked it out easy. I put 405 on the bar but talked myself out of it.
Notes Warm ups moved real fast. 260 and 300 were quick. The first couple of reps at 335 felt a lot better than they usually do for an AMAP. I was thinking 5-8 range but again I surprised myself. Cut it off with one maybe a 50/50 second rep left in the tank.
365 moved a little slow off the floor, but I stuck with it and it really was an easy rep. I think my set up still isn't getting me the most bang for my buck but I am doing better. I'm also wearing my belt a little bit higher on my waist which helps me not sit so far back into my start up position.
I talked myself out of 405. 365 was an easy 15 lb PR, and 335 was also a a PR. I've done 325x10. I was pretty unsure about 405 anyways and figured I only risk missing it and getting pissed. The point of these Joker sets for the deadlift are just to get me to feel some heavier weight and hopefully work on pulling as hard as I can with max weight/not quitting on a lift I could get. No sense in potentially turning a really good day into one I get on myself about.