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 The 1400 or Bust Log

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KPKeough
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PostSubject: Re: The 1400 or Bust Log   Tue Oct 02, 2012 10:16 am

Floor Press (all paused)
Barx5
95x5
135x5
185x3
225x3
245x3
245x3
245x3
245x3

Pendlay Rows
135x5
135x5
235x6
235x6
235x6
235x6

Monster-Mini Band Face Pulls
x20
x20
x20

Big improvement on my floor pressing; these all felt fast and really easy, and eight weeks ago I would have really struggled with 245x3. I think I left a rep or two in the tank on every set. So, it's exciting to feel like my pressing is stronger than in the past--we'll see if it results in a paused bench press PR.
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KPKeough
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 03, 2012 8:26 am

Squat
Barx5
Barx5
135x3
225x2
275x2
315x2
365x2
410x3
440x3
465x1 (racked after first rep)

Box Squat
135x3
225x1
315x1
405x1 (ugh; quit after this)

Standing Goodmorning
135x5
185x5
225x5
275x3

Awful squat session. 440x3 went pretty well, but my single rep on 465 was miserable, and I racked it after the first attempt to avoid missing any reps. My squat is so damn inconsistent, and some days I feel like I don't even know what I'm doing.

After this bad session, I went to run a screening for my students, and after that, I went back to the gym to inexplicably test a bench max:

Bench Press (paused)
Barx5
95x3
135x1
185x1
225x1
255x1
285x1
300x0

Very dumb on my part. 285 flew up, but I just missed 300 for whatever reason. I'm confident that I will be at 300+ soon if I stay the course, but I can't get in my own way by testing a bench max a day before my bench session.

Anyway, I'm having a rough 24 hours with regards to my training. I'm going to try to suck it up and just get myself back on track today.
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KPKeough
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 06, 2012 9:07 pm

I'm missing a rough bench press session here, but I'll proceed on with Thursday's squat session:

Reverse-Band Squat (w/ blue bands; almost nothing at top, ~120 lbs. at bottom)
Barx5
135x3
225x3
275x3
315x3
365x3
405x3
425x3
440x3
455x3
470x3
485x3 (PR)
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KPKeough
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 06, 2012 9:09 pm

DE Low Box Squats (box+25-lb. plate) w/ short monster-mini bands (~100 lbs. at top)
Barx3
Barx3
135x3
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

DE Conventional Deadlifts
135x2
225x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2

Rack Pulls (2" below knee) w/ black and monster-mini bands (~250 lbs. at top)
135x5
225x5
315x5
365x5
365x5
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KPKeough
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 06, 2012 9:09 pm

Bench Press (all paused)
Barx5
Barx5
95x5
135x5
185x3
230x3
250x4
260x4
260x4
260x4

Floor Press (paused)
Barx5
135x5
185x3
225x6
225x6

Tricep Band Pushdowns
x20
x20
x20
x20
x20
x20

Band Face-Pulls
x22
x22
x22

IYTs, 40-sec intervals, five positions

This was a much better pressing day for me after having a couple of days to recuperate; I hit all of my max sets (260x4, all reps paused) and really didn't struggle badly on any of the final reps, though they were slow. Every set was close to an RPE 10, but I didn't feel like I was compromising technique to get anything. My shoulders are sore from all this pressing, so I only did a couple of light sets of floor presses before doing some light accessory work and calling it a day.

So, yes, today was a good bench-pressing day. I'm glad to be back on track with my programming; next week, I work up to 270x3 work sets, which would represent a pretty big PR for me. Also, I'm noticing that I'm MUCH stronger and more confident with lowering heavy bench press weights, which is great.
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PostSubject: Re: The 1400 or Bust Log   Sun Oct 07, 2012 12:49 pm

KPKeough wrote:
Awful squat session. 440x3 went pretty well, but my single rep on 465 was miserable, and I racked it after the first attempt to avoid missing any reps. My squat is so damn inconsistent, and some days I feel like I don't even know what I'm doing.

I know you probably won't like to hear this, but this probably comes from box squats and squatting with contrast. At an elite level, comp squatting 1x a week isn't going to be enough maintain a crisp motor pattern. Squatting with contrast or to a box might imitate the competition squat, but the reality is that they are still different
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PostSubject: Re: The 1400 or Bust Log   Sun Oct 07, 2012 2:24 pm

KevinAlvy wrote:
KPKeough wrote:
Awful squat session. 440x3 went pretty well, but my single rep on 465 was miserable, and I racked it after the first attempt to avoid missing any reps. My squat is so damn inconsistent, and some days I feel like I don't even know what I'm doing.

I know you probably won't like to hear this, but this probably comes from box squats and squatting with contrast. At an elite level, comp squatting 1x a week isn't going to be enough maintain a crisp motor pattern. Squatting with contrast or to a box might imitate the competition squat, but the reality is that they are still different
My sentiments exactly.


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Chris Anderson
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PostSubject: Re: The 1400 or Bust Log   Sun Oct 07, 2012 6:17 pm

Uh oh guys. You might have angered the Keough with that...I wouldn't show up to the meeting if I were you.

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KPKeough
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PostSubject: Re: The 1400 or Bust Log   Sun Oct 07, 2012 6:24 pm

That's very possible, and it's something I've been mulling over. I also think it's due to my percentages being out of whack--465x3 didn't make much sense, since 465 is around 94% of my current 1RM. I need to be a little bit more sensible with my squatting.

But yeah, the next time I prep for a meet, I might switch over to back squatting twice per week.

Also:

Deficit Deadlifts (4" deficit; bar at top of laces on shoe)
135x3
225x1
275x1
315x1
365x1
405x1
455x1
510x1 (5-lb. PR)
520x1 (15-lb. PR)

Seated Goodmornings
Barx8
135x8
205x5
255x4
255x4

Hammer Curls
35x10, 10
35x10, 10
35x10, 10

Rear Delt Flys
15x10
15x8
15x8

Cable External Rotations, three sets

520 off a 4-inch deficit is a 15-lb. PR from when I maxed out on the last cycle before my last meet. If I beat my previous PRs at my other deficits (2.5" next week, 1.5" the week after), I could be in line for a deadlift PR at this next meet.
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 11, 2012 10:36 pm

I'm skipping my Monday log and focusing just on Tuesday, Wednesday, and Thursday. I'm behind.

Tuesday:

Squat
Barx5
135x3
185x2
225x2
275x2
315x2
365x2
410x2
435x2
460x3 (PR)

Glute-Ham Raises
BWx10
+25x10
+25x10
+25x10

Back Extensions
BWx25
BWx25
BWx25

Wednesday:

Paused Bench Press
Barx5
95x5
135x5
185x3
225x3
255x3
265x3
265x3
265x3

Floor Press w/ reactive slingshot
135x5
185x2
225x2
245x2
255x2
265x2
275x2
285x2

Banded Tricep Extensions w/ monster-mini
x25
x25
x25
x25
x25

Banded Face Pulls w/ monster-mini
x25
x25
x25

Thursday:

Reverse-Band Box Squat (little at the top, ~120 lbs. at bottom)
Barx5
135x3
225x2
315x2
405x2
455x2
475x2
500x2 (PR)
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 11, 2012 10:41 pm

VIDEOS.











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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 13, 2012 7:30 pm



255x3, 265x3x3.
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 13, 2012 7:33 pm

DE Low Box Squat (box+25 lb. plate)
Barx5
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

DE Conventional Deadlift
135x2
225x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2

Low Rack Pulls w/ black short band, monster-mini band (~250 lbs. at top)
135x3
225x3
315x3
405x3
405x3
405x3



Last edited by KKeough on Sun Oct 14, 2012 12:31 pm; edited 1 time in total
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 13, 2012 7:35 pm

Paused Bench Press
Barx5
95x5
135x3
185x3
225x3
260x3
270x3
270x3
225x10

Floor Press
135x20
135x20

Tricep Pushdowns w/ monster-mini band
x25
x25
x25
x25
x25
x25

Face Pulls w/ monster-mini band
x22
x22
x22

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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Sun Oct 14, 2012 6:54 pm

2.5" Deficit Deadlift
135x3
225x1
315x1
405x1
455x1
505x1
530x1 (PR)
455x2



Seated Goodmornings
Barx8
95x8
135x12
135x12
135x12

Cable External Rotations, three sets

Standing Cable Ab Crunches, three sets

Ka-pow!
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Tue Oct 16, 2012 12:56 pm

Neutral Grip Lat Pulldowns
100x10
120x8
140x8
160x8
180x8
200x8 (HUGE PR!!1!)
Wide-Grip Pulldowns
100x8
100x8

Banded Face Pulls w/ monster-mini band
x25
x25
x25

Cable Shoulder Exercise (no idea what to call these)
x15
x15
x15

VWs
x15
x15
x15

My Mondays have more or less become short extra workouts again. This is mostly maintenance work and little else.
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 17, 2012 1:01 pm

Squat
Barx5
Barx5
135x3
225x1
275x1
315x1
365x1
415x2
445x2
475x1 (failed second rep)
Paused squats
135x5
225x5
225x5

I'm going to upload a video of this session onto youtube. I was letting my right side dip a LOT on this day, and it caught up with me on 475. The first rep was fine, but on the second, the bar on my right side actually hit the safety pin and bounced off of it at the hole. This screwed me up enough to cause me to miss the second rep.

My squat's very erratic right now, so I will likely be cautious and take 480 for a second attempt at my meet. That's a small meet PR (+7 lbs.) and a weight that I feel very confident about hitting. I want to ensure that I get a good total at this meet, so I'll be a little conservative if my squat doesn't start immediately feeling better.



Today's a max test day on the bench press, so I'm either going to pause 300 lbs. or have another team fail video for you.
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 17, 2012 1:18 pm

I am not 100% sure because of the video angle, but your left foot looks much more pronated than your right

I think if you moved your right toes out a bit more on your right foot it would help you open up that hip, and you wouldn't have to lean on your right leg for balance

edit: is your left leg longer than your right?
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 17, 2012 9:14 pm

KevinAlvy wrote:
I am not 100% sure because of the video angle, but your left foot looks much more pronated than your right

I think if you moved your right toes out a bit more on your right foot it would help you open up that hip, and you wouldn't have to lean on your right leg for balance

edit: is your left leg longer than your right?

Yep, I noticed this too! My foot angles don't match here; my left leg is naturally rotated out a bit, but I usually do a good job of fixing this when I squat (at least I thought I did until I saw this). It also looks like my torso might be rotated to the right relative to my hips.

All in all, a lot of weird shit. And I have no idea if my left leg is as long as my right or not.
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 17, 2012 9:16 pm

Paused Bench Press
Barx5
95x3
135x1
185x1
225x1
250x1
275x1
300x1 (PR)

Floor Press w/ reactive slingshot
Barx5
135x5
185x5
225x5
260x5
260x5
260x5
(no slingshot)
135x20
135x20

Tricep Pushdowns w/ monster-mini band
x25
x25
x25
x25
x25

The 300-lb. paused bench was about as slow a bench as I've ever had to suffer through (from start to finish, the lift took about 14 seconds).



But hey, I got it. Barely. But getting back to matching my paused bench PR has taken me over two years to do. A 300-lb. paused bench press isn't spectacular by any stretch, but it's one of the lifts I'm proudest of, just because it has taken two and a half years of frustrating training to finally make it back.
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PostSubject: Re: The 1400 or Bust Log   Fri Oct 19, 2012 1:42 pm

Squats
Barx5
135x1
225x1
275x1
315x1
365x1
405x1
455x1

I kept things really light on this day; just worked up to a 92% single and called it a session. I tried my old wraps today and didn't feel spectacular in them, but I was at least more stable. I think I will try them again next Tuesday for my last squat session and then make a decision about which pair I'll go with. In all honesty, it won't even matter.
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Fri Oct 19, 2012 6:23 pm

Deficit Deadlift (1.5")
135x2
225x1
315x1
405x1
455x1
505x1
550x0

Dimel Deadlifts
135x15
135x15
135x15

Stallion Kneeling Squats
135x8
135x8
225x8
315x8
365x8

Banded Face Pulls w/ monster-mini band
x20
x20
x20

After deadlifting just last Sunday, I was still feeling pretty fatigued. 505 was slow, and I failed 550 at lockout. Still, it would have been a +10 lb. PR, and I came close. After that, I just called it and did some minor assistance work. Now it's time to rest up for the meet.
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GFou
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PostSubject: Re: The 1400 or Bust Log   Mon Oct 22, 2012 5:12 pm

Are you going to do your openers or just rest from now until the meet?
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PostSubject: Re: The 1400 or Bust Log   Mon Oct 22, 2012 10:23 pm

GFou wrote:
Are you going to do your openers or just rest from now until the meet?

I'm doing the following session tomorrow:

Squat
Barxwhatever
135, 225, 315, 405, 445, 480

Bench Press
Barxwhatever
95, 135, 185, 225, 250, 270

So, up until an opener on bench and a second attempt on squat. Last time I took my squat up to a PR attempt on Tuesday and it turned out well, so I want to hit 480 and feel confident about it heading into the meet.
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Nathan Poage
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PostSubject: Re: The 1400 or Bust Log   Mon Oct 22, 2012 10:39 pm

Why would you tell him that? Do you even care about the "Two men enter, one man leaves" thread?

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