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 The 1400 or Bust Log

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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Sun Jul 22, 2012 8:30 pm

Front Squat
Barx5
Barx5
135x3
185x1
225x1
275x1 (PR)
315x1 (PR)

DE Low Box Squat
Barx3
Barx3
135x1
185x1
225x3
225x3
225x3
240x3
240x3
240x3
255x3
255x3
255x3

DE Conventional Deadlifts w/ doubled short mini-bands (150 lbs. at top)
135x2
225x1
315x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

Glute-Ham Raises
BWx10
+45x15
+45x15
+45x15

Squat Belt Walks
+185x5 trips
+185x5 trips
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Mon Jul 23, 2012 7:51 am

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PostSubject: Re: The 1400 or Bust Log   Mon Jul 23, 2012 9:24 am

My programming for the next few months is as follows:

Seven-Day Split:
Monday: Extra workout; lat/rear delt work.
Tuesday: Heavy Back Squats
Wednesday: Heavy Bench Press
Thursday: Medium-Heavy Box Squats
Friday: Heavy Deadlifts
Saturday: Medium-Heavy Bench Press
Sunday: DE Box Squats and DE Deadlifts

Mesocycle Breakdown

Mesocycle one (three-week wave): July 23rd-August 12th
Mesocycle two (three-week wave): August 13th-September 2nd
Mesocycle three (three-week wave): September 3rd-September 23rd
Mesocycle four (four-week wave): September 24th-October 21st
Pre-meet week: October 22nd-October 26th
Meet: October 27th

Mesocycle one set/repetition scheme for squats, bench presses, and deadlifts:

Tuesday, Heavy Back Squats:
Week One: 82% (385)x6x4
Week Two: 87% (410)x4x5
Week Three: 92% (435)x2x6

Wednesday, Heavy Bench Press:
Week One: 82% (245)x6x4
Week Two: 87% (260)x4x5
Week Three: 92% (280)x2x6

Thursday, Medium-Heavy Box Squat:
Week One: 95% (460)x1x10
Week Two: 91% (435)x2x8
Week Three: 87% (410)x3x6

Friday, Heavy Deadlift:
Week One: 4-inch block pull, three singles at 90+%, then three triples at 80%
Week Two: 2.5-inch block pull, three singles at 90+%, then three doubles at 85%
Week Three: 1-inch block pull, three singles at 90+%, then three singles at 90%

Saturday, Medium-Heavy Bench Press:
Week One: 95% (285)x1x10
Week Two: 91% (275)x2x8
Week Three: 87% (260)x3x6

Sunday, DE Box Squat/Deadlift:
Week One: 50% (230 box squat, 285 deadlift)+short mini-bands, 9x3 squats, 9x1 deadlifts
Week Two: 55% (255 box squat, 310 deadlift)+short mini-bands, 9x2 squats, 9x1 deadlifts
Week Three: 60% (280 box squat, 335 deadlift)+short mini-bands, 9x1 squats, 9x1 deadlifts

After the first mesocycle, I'll tweak the weight used based on my progress. I have myself set for 681 lifts at 80% or above--264 of which are 90% or above--over the next three weeks.
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PostSubject: Re: The 1400 or Bust Log   Mon Jul 23, 2012 6:09 pm

Pendlay Rows
135x5
135x5
185x10
205x10
205x10
205x10
185x15

Face Pulls
125x15
140x15
155x15

Dumbbell Rows
80x10, 10
125x23, 23 (PR)
125x15, 15

Power Shrugs
135x10
225x8
315x8
315x8
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PostSubject: Re: The 1400 or Bust Log   Tue Jul 24, 2012 9:45 pm

Squat
Barx8
Barx3
135x3
185x1
225x1
275x1
315x1
365x1
385x6
385x6
385x6
385x6

GHR Band Crunches
x25
x25
x25

Pull Throughs
110x20
120x20
135x20

Hip Abductors w/ short mini-band
x25
x25
x25

Squats felt fine, but I fatigued pretty quickly. The extra volume will do me good though. I'll post a video of these later--the reps looked nice and easy, but I was definitely wearing down at the end of the final two sets.
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PostSubject: Re: The 1400 or Bust Log   Tue Jul 24, 2012 11:02 pm

Today's squats. The video will be uploaded in a few hours.

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PostSubject: Re: The 1400 or Bust Log   Wed Jul 25, 2012 10:49 pm



Bench Press
Barx10
Barx10
95x3
135x1
185x1
225x1
245x6 (last rep paused)
245x6 (last rep paused)
245x6 (last rep paused)
245x8

Floor Press w/ reverse bands (160 lbs. at bottom)
Barx5
135x1
225x1
275x1
315x1
365x1
405x1
425x1 (PR)
430x1 (PR)
435x1 (PR)

Cable Tricep Pushdowns
147x15
180x12
202x12
202x12

Lat Pulldowns
120x9
150x9
150x9
150x8

Final floor press was 275 at bottom, probably a little over 300 lbs. at top. For me, that's a pretty damn good floor press.

My bench pressing felt good enough to pause the final rep on these sets. I definitely felt good with these, and I look forward to seeing what this extra benching does for my bench max. I have a video, and I'll post it later.
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PostSubject: Re: The 1400 or Bust Log   Thu Jul 26, 2012 9:55 pm

Reverse-Band Box Squats (120 lbs. at bottom, ain't shit at top)
Barx5
Barx3
135x1
225x1
315x1
405x1
455x1
455x1
455x1
455x1
455x1
455x1
455x1
455x1
425x1

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PostSubject: Re: The 1400 or Bust Log   Fri Jul 27, 2012 5:05 pm

5" Block Pulls
135x3
135x3
225x1
315x1
405x1
495x1
535x1
570x1 (PR)
460x3
460x3
460x3

Face Pulls
115x20
155x15
165x15
165x11

Dimel Deadlifts
225x25
225x30

Seated Cable Rows
130x10
150x8
160x8
170x8

Dumbbell External Rotations
12x15, 15
12x15, 15

I really suck at block pulls from this height (2-3" below the kneecap). My back was pretty tight from yesterday's squats, so I was at least happy to get through this with a PR (even if I used straps for it). Still, it's sad that my block pull from this height is only a few pounds better than my deadlift PR.

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PostSubject: Re: The 1400 or Bust Log   Tue Jul 31, 2012 6:04 pm

Saturday:

Bench Press
Barx15
Barx5
95x3
135x1
185x1
225x1
255x5
255x5
255x5
255x5
155x21 (all paused)

Neutral Grip JM Press
15x10
65x12
65x12
65x12

Dumbbell Flys
25x15
25x15
25x15

Sunday:

Bench Press w/ blue slingshot
Barx10
Barx5
95x3
135x1
185x1
225x1
275x1
295x1
305x1
315x1
325x1

DE Low Box Squats w/ short mini-bands (80 lbs. at top)
Barx3
Barx3
135x1
185x1
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

DE Conventional Deadlifts w/ short mini-bands (80 lbs. at top)
135x2
225x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Monday:

Pendlay Rows
135x8
185x8
205x8
225x8
225x8
225x8
225x8

T-Bar Rows
115x10
160x8
185x8
185x8
185x8

Face Pulls
125x20
145x20
145x20

Tuesday:

Squats
Barx8
Barx8
135x3
135x1
185x1
225x1
275x1
315x1
365x1
413x4
413x4
413x4
413x4
413x5 (PR)

Hyperextensions
BWx15
BWx15
BWx15

Leg Extensions
150x10
170x10
170x6

My squats felt better this week; unfortunately, my camera's out of battery and I left my charger in Iowa City, so I couldn't film these. I was supposed to do 410, but the bulldog collars I'm using this week are pretty heavy, so I included them in the total weight. They're these: Bulldog Power Clamp Collars pair: Amazon.com: Sports & Outdoors

This says they're three pounds per set, so I'll just call these sets of 413.
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PostSubject: Re: The 1400 or Bust Log   Wed Aug 01, 2012 6:20 pm

Bench Press
Barx10
Barx10
135x3
185x1
225x1
245x1
260x4
260x4
260x4
260x4
260x5

Floor Press (w/ normal grip)
Barx8
135x3
225x4
225x5
225x5

Dumbbell Press
60x10
90x7 (ugh, wiped. Pitiful, so I stopped)

Rope Tricep Pushdowns (complex w/ hammer curls)
125x14
115x14
105x12
95x12

Hammer Curls (complex w/ rope tricep pushdowns)
35x13, 13
35x13, 13
35x13, 13
35x13, 13

I've really had trouble with my bench press since coming back to Rhode Island, and it took me some time to get into these sets, but they got progressively better. I had more in the tank on my last set, but I played it conservatively and racked it after five. I'll be happy to get back to Iowa City, where my familiarity with the bench press equipment makes a real difference.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 06, 2012 7:45 pm


Block Pull (off 2" plates and mats)
135x3
135x1
225x1
315x1
405x1
455x1
495x1
530x1
555x1 (PR)
575x0
500x2
500x2

Low Rack Pulls (3" below knee) w/ doubled short mini-bands (~150 lbs. at top)
135x1
225x1
315x5
405x3
405x3
405x3

Glute-Ham Raises
BWx25
BWx25
BWx25

Saxon Side Bends
20x30
20x30
20x30

Wide-Grip Lat Pulldowns
120x8
160x8
160x8
160x8

WVs
x20
x20
x20

My lockout felt solid on this day, but my speed really wasn't there, particularly on my block pulls, so I really struggled with 575 and didn't get it much above my knees. I think all the squat volume will slow my pull down a little, but as long as I can still put up solid numbers deadlifting every week, the net gain will be worth it. I still feel like I could have pulled 560 from the floor on this day.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 06, 2012 7:46 pm

Reverse-Band Bench Press (85 lbs. at top, 120 at bottom)
Barx8
Barx8
135x3
225x3
275x1
315x1
365x1
405x1
385x1
385x1
385x1
385x1
385x1
385x1
365x1
225x12 (no reverse bands)
185x5 (close grip, paused)
185x5 (close grip, paused)
185x5 (close grip, paused)

Overhead Rope Tricep Extensions (complex w/ face pulls)
130x15
130x15
130x15

Face Pulls (complex w/ overhead rope tricep extensions)
130x15
130x15
130x15

One-Armed Overhead Kettlebell Extensions
33x15, 15
25x15, 15
25x15, 15
25x15, 15
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 06, 2012 7:46 pm

DE Low Box Squats (w/ short mini-bands; 80 lbs. at top)
Barx3
Barx3
135x2
185x2
225x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

DE Conventional Deadlift (w/ short mini-bands)
135x3
135x1
225x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Barbell Hip Thrusts
225x8
405x8
405x8
405x8

GHRs (complex w/ band crunches)
x30
x30
x30

GHR Band Crunches (complex w/ GHRs, w/ blue band)
x30
x30
x30

Leg Curls
BWx200
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 06, 2012 8:23 pm

Nothing says "swole upper body" like that tricep extension/face pull super set. I think that's become my main form of cardio now because I get pretty winded on my small workouts and super sets at the end of my workouts.

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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 06, 2012 11:18 pm

I just do complexes because they cut down on my training time.

Pendlay Rows
135x10
185x8
235x8
235x8
235x8
235x8
285x3
285x3

Wide-Grip Pullups
BWx10
BWx10
BWx10
BWx10

Rear Delt Flys
15x15
15x15
15x15

Face Pulls
147x15
158x15
169x15

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PostSubject: Re: The 1400 or Bust Log   Wed Aug 08, 2012 12:08 am


Squat
Barx8
135x3
185x1
225x1
275x1
315x2
405x2
435x2
435x2
435x2
435x2
440x3 (PR)

Standing Goodmornings
135x8
225x5
225x5
225x5

Pull-Throughs
125x20
169x12
180x12
180x12
180x12

Pistol Box Squats
BWx8, 8
BWx8, 8
BWx8, 8

My squats felt mediocre today, as you can see. I really had a difficult time producing speed, and I had an unusually difficult time accelerating past my sticking point. As a result, most of my reps with 435 looked slow and difficult.

I'm adjusting to the Oly shoes fairly well. Walking out weights can be cumbersome, particularly because changing my foot angle once I've walked a weight out and set my feet is difficult. And the raised heel seems to make it harder to hit parallel, so I tried to sit down a little deeper on these.

I at least learned that I can squat fairly well in these shoes--they're certainly not a hindrance to my squat, though they might take some getting used to. Though these attempts didn't fly up like I had hoped, I got eleven repetitions in at 91-92% today, which is quite enough. I also seemed to get stronger as the session went along, which is very encouraging.

I'm also not going to worry too much about not feeling particularly strong on this day because a.) my squat training has really ramped up this mesocycle and b.) my previous best for a multiple-rep set was 430, and I don't think I've ever done anywhere near this volume at such a high intensity level before. 440x3, though not a stunning result, is close to what I'd expect from my three-rep maximum, and to do it after eight repetitions over four sets with 435 is good.

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PostSubject: Re: The 1400 or Bust Log   Wed Aug 08, 2012 3:30 pm

So am I pretty much the only person who doesn't have Olympic lifting shoes?

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PostSubject: Re: The 1400 or Bust Log   Wed Aug 08, 2012 9:36 pm

Perhaps. I really, really needed an alternative to my wrestling shoes for the squat and bench press though.



Bench Press w/ Reactive Slingshot
Barx8
Barx8
95x3
135x3
185x3
225x3
275x2
300x2
300x2
300x2
300x2
315x2

Floor Press
Barx8
135x3
225x7
185x9
185x6

Tricep Rollbacks
25x15
30x15
30x15
30x15

Hammer Curls
40x12, 12
40x12, 12
40x12, 12

I tried out my new toy today. It took some getting used to, but I finally figured it out on my fourth set. My shoulder felt pretty good, so this was probably just what it needed.

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PostSubject: Re: The 1400 or Bust Log   Fri Aug 10, 2012 11:21 am

Low Box Squat w/ reverse bands
Barx8
135x3
135x3
225x1
275x1
315x1
365x1
405x1
415x3
415x0
415x3
415x3
415x3
415x3
415x3

Note: I un-racked 415 for my second set and went out a little bit on my feet, so I immediately re-racked it. I was fine right after and completed the rest of my work sets without any difficulty. All attempts were fast and easy.
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PostSubject: Re: The 1400 or Bust Log   Sat Aug 11, 2012 8:50 am

Deadlift off 1.5" blocks
135x3
135x3
225x1
275x1
315x1
365x1
405x1
465x1
500x1
540x1
570x0
485x1
485x1
485x1

Deadlifts w/ bands (325 lbs. at top)
135x3
225x2
225x2
275x2
275x1 (failed second)

Pull-ups
BWx5
+50x5
+50x5
+50x5

Back Extensions w/ barbell on back
BWx12
+75x12
+95x10
+115x6

My deadlifts are just a little slow right now, and it's likely from all the squatting volume I've implemented. Because of that, I'm consistently 10-20 lbs. from where my max could be, and I'm missing my third attempts. So, I'll scale back the intensity just a tad on deadlift day as I focus on building my squat. I have a few other tweaks planned, but I'll explain another time.

Also: I bought myself a new pair of knee wraps. I've had a pair of Inzer Iron Zs for the last year and a half, and they're pretty stretched out at this point. If you're not familiar with knee wraps, Iron Zs aren't really stiff knee wraps to begin with, though I bought them when my squat was in the mid 300s and I didn't need much more.

Now, though, I'm going to get a new, better pair for competition, so I bought myself a pair of APT Convicts. I figure if I'm going to compete in knee wraps--as opposed to being completely raw--then I might as well wear something good. We'll see how I like these when they come in. My plan is to test a PR in them and then save them until my meets while continuing to train in the Inzers.

I don't know what to expect; it'd be nice to throw on a new pair of wraps and instantly improve my squat, but I'm skeptical, in part because I already feel I get a lot out of my current knee wraps. Still, it's a good idea for me to have a competition pair of wraps, because at this point, every little bit counts.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 13, 2012 3:08 pm

From Saturday:

Bench Press
Barx8
Barx8
95x3
135x3
185x3
225x3
245x3
260x3
260x3
260x3
260x3
(normal grip, w/ slingshot)
225x3
250x3
275x3
275x3

Dumbbell Shoulder Press (paused)
50x8
70x6
70x6
70x6

Pull-Ups
BWx8
+50x5
+50x5
+50x5

Power Shrugs
135x8
225x5
315x5
335x5
335x5
335x5
335x5
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 13, 2012 3:20 pm

From Sunday:

DE Low Box Squat (w/ short monster mini-bands)
Barx3
Barx3
135x2
185x2
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

DE Conventional Deadlift (w/ short light and monster-mini bands)
135x2
135x2 (w/ monster minis)
135x2 (w/ both)
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

GHRs
BWx10
+25x15
+25x15
+25x15
+25x15

Squat Belt Hip Walks
120x150 steps
120x150 steps

Speed felt good on this day. I wanted to try out the band tension on my new bands, so I bucked the program and just went by feel. The band tension on squats was pretty stiff (100+ lbs.), and it was even stiffer for deadlifts (150+ lbs.), but I think I'll benefit from training speed with a lot of band tension and a pretty big disparity between top and bottom.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 13, 2012 7:09 pm

Pendlay Rows
135x5
135x5
185x5
225x5
255x5
255x5
255x5
255x5
255x5

Strict Overhead Press, w/ narrow grip
Barx8
95x5
135x5
145x5
155x5
165x1
175x1
185x1
195x1 (PR)

Face Pulls
114x15
170x15
180x15
180x15
180x15

Rear Delt Flys
10x15
10x15
10x15

Hammer Curls
45x10, 10
45x10, 10

These rows felt really easy today; I was surprised by how smooth they went. After that, I tried out some strict overhead presses, since I haven't done much overhead work in a long time and want to get back to doing it on a semi-regular to regular basis. I did a few light work sets, then worked up to a new PR. I figured these would be difficult today, but I actually felt really strong, which means that my pressing is, indeed, improving.
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PostSubject: Re: The 1400 or Bust Log   Tue Aug 14, 2012 7:39 pm

Nice, PL!

Squat
Barx8
Barx8
135x3
185x1
225x1
275x1
315x1
365x1
400x6
400x6
400x6
405x5

Standing Goodmorning
135x5
225x5
225x5
225x5
225x5

Pull Throughs
136x20
170x20
170x20
170x20

Standing Cable Ab Crunches
59x21
48x21

A word on my final set on squats: this last set felt great, and the first four flew up, but I actually hit the safety pins on one side on the fifth rep and got seriously imbalanced. I had set them a little higher because I was going to go for an AMRAP set, but it turned out to be a poor decision. I managed to complete the rep (a dumb idea, since I was pushed pretty badly out of position), but I knew I had to rack it after that, so I did. My goal was 405x7, and had I not screwed that up, I would have gotten there. Oh well.
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PostSubject: Re: The 1400 or Bust Log   

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The 1400 or Bust Log
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