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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   Wed Aug 15, 2012 4:40 pm

Next mesocycle's programming:

Seven-Day Split:
Monday: Extra workout; lat/shoulder 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 two set/repetition scheme for squats, bench presses, and deadlifts:

Monday:
* Pendlay Rows, five sets
* Strict Overhead Press, three-to-five sets
* Face Pulls
* Rear Delt Flys

Tuesday, Heavy Back Squats:
Week One: 82%+15 lbs. (400)x6x4
Week Two: 87%+15 lbs. (425)x4x5
Week Three: 92%+15 lbs. (450)x2x6
* Standing Goodmornings, three-to-four sets
* Pull Throughs, three sets
* Standing Cable Ab Crunches, three sets

Wednesday, Heavy Bench Press:
Week One: 82%+5 lbs. (250)x6x4
Week Two: 87%+5 lbs. (265)x4x5
Week Three: 92%+5 lbs. (285)x2x6
* Push Press, three-to-five sets
* Tricep Rollbacks, five sets
* Wide-Grip Pulldowns, five sets

Thursday, Medium-Heavy Box Squat:
Week One: 95%+5 lbs. (455)x1x10
Week Two: 91%+5 lbs. (435)x2x8
Week Three: 87%+5 lbs. (420)x3x6

Friday, Heavy Deadlift:
Week One: 1.5-inch deficit pull w/ bands, three singles at 90+%, then three triples at 80%
Week Two: 2.5-inch deficit pull w/ bands, three singles at 90+%, then three doubles at 85%
Week Three: 4-inch block pull w/ bands, three singles at 90+%, then three singles at 90%
* Heavy Banded Rack Pulls, three sets
* Back Extensions, three sets
* Weighted Crunches, three sets

Saturday, Medium-Heavy Bench Press w/ slingshot:
Week One: 95% (310)x1x10
Week Two: 91% (295)x2x8
Week Three: 87% (280)x3x6

Sunday, DE Box Squat/Deadlift:
Week One: 40% (170 box squat, 225 deadlift)+light mini-bands (light/monster-mini for deadlifts), 9x3 squats, 9x1 deadlifts
Week Two: 45% (190 box squat, 255 deadlift)+light mini-bands (light/monster-mini for deadlifts), 9x2 squats, 9x1 deadlifts
Week Three: 50% (210 box squat, 285 deadlift)+light mini-bands (light/monster-mini for deadlifts), 9x1 squats, 9x1 deadlifts
* Dimel Deadlifts, two sets
* Glute-Ham Raises, three sets
* Squat Belt Hip Walks, two sets
* GHR Band Crunches, three sets
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PostSubject: Re: The 1400 or Bust Log   Wed Aug 15, 2012 11:33 pm

Bench Press
Barx10
Barx10
95x3
135x3
185x3
225x6 (last rep paused)
250x6 (last rep paused)
250x6 (last rep paused)
250x6 (last rep paused)
250x8
275x3 (all paused, w/ slingshot)

Floor Press
Barx5
135x3
185x3
235x3
245x2
245x3

Tricep Rollbacks
30x15
30x15
30x15
30x15
30x15

Wide-Grip Pulldowns
120x10
150x10
150x10
130x10
130x10

Well, I finally got my shit together and had a good bench press session. These felt nice and strong, and 250x8 was about as good as I could have hoped for on this day. My bench is moving slowly, but it'll get there.
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PostSubject: Re: The 1400 or Bust Log   Thu Aug 16, 2012 11:46 am

Why no DE bench press?

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PostSubject: Re: The 1400 or Bust Log   Fri Aug 17, 2012 3:33 pm

Chris Anderson wrote:
Why no DE bench press?

I just didn't feel I was benefiting from them. #1, my speed on sub-maximal weights is just fine, which is probably why I can hit 225 for a set of 15 and struggle badly once I get to 290+. #2, the fast concentric, plus the band tension, was causing a lot of overuse issues, like tendinitis.

Blue Reverse-Band Low Box Squat (almost nothing at the top, 110ish lbs. at the bottom)
Barx5
Barx5
135x1
135x1
225x1
275x1
315x1
365x1
405x1
435x1
455x1
455x1
455x1
455x1
455x1
455x1
455x1
455x1
455x1
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PostSubject: Re: The 1400 or Bust Log   Sat Aug 18, 2012 3:33 pm

1.5" Deficit Deadlift w/ short monster-mini bands (~100 lbs. at top)
135x3
135x3
225x1
275x1
315x1
365x1
415x1
435x1
445x1
455x1
465x1
365x3
365x3

Low Rack Pulls (3" below knee) w/ short monster-mini, light, and average bands (~250 lbs. at top, estimated)
135x1
135x1
135x1
225x3
315x3
315x3
315x3
315x7

Back Extensions
BWx10
+115x6
+115x6
+115x6

Weighted Crunches
125x20
125x20
125x20
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 20, 2012 4:00 pm

Paused Bench Press w/ reactive slingshot
Barx8
Barx8
95x3
135x3
185x3
225x3
275x1
295x1
300x1
300x1
305x1
310x1
310x1
310x1
275x3 (3-sec pause)
275x3 (3-sec pause)
275x3 (3-sec pause)

Dumbbell Bench Press
70x5
85x17
85x12

Dumbbell Flys
35x10
35x10
35x10

Kettlebell Tricep Extensions
35x20, 20
35x20, 20
35x15, 15
35x15, 15
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 20, 2012 4:00 pm

DE Low Box Squat w/ short monster-mini bands
Barx5
Barx5
Barx5
135x3
170x3
170x3
170x3
170x3
170x3
170x3
170x3
170x3
170x3

DE Conventional Deadlift w/ short light and monster-mini bands
135x3
135x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

GHR Band Crunches
x27
x27
x27

Leg Curls
BWx200
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PostSubject: Re: The 1400 or Bust Log   Tue Aug 21, 2012 2:16 pm

Pendlay Rows
135x8
185x5
240x9
240x9
240x9
240x9

Strict Overhead Press
Barx5
95x5
135x3
155x3
165x3
165x3
170x3

Face Pulls
110x15
187x15
165x15
165x11

Wide-Grip Lat Pulldowns
120x10
150x8
150x8
140x8

George Foutris sighting on this day.
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PostSubject: Re: The 1400 or Bust Log   Tue Aug 21, 2012 7:37 pm

Does he even lift?

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PostSubject: Re: The 1400 or Bust Log   Tue Aug 21, 2012 11:35 pm

Nathan Poage wrote:
Does he even lift?

He's been known to do so.

Squats
Barx8
Barx8
135x3
185x1
225x1
275x1
315x2
365x2
405x2
425x4
425x4
425x4
425x5 (PR)

Standing Cable Ab Crunches
60x21
83x21
83x21
83x21

Standing Goodmornings, normal stance
Barx5
135x5
225x6
225x6
225x6

425 is 90% of my 1RM, and my goal was to do five sets of four with it, but I settled on this day for four sets because I was simply running out of gas. The first set felt very good--I thought I had a few reps left in the tank--but the next two were more of a struggle. I put everything into my last set and squeaked out a 15-lb. five-rep PR. After already logging 12 reps over three sets at 90%, that's pretty good for me.

So, these didn't feel spectacular, but I'm happy with the work I got done on this day. These heavy squat days are quite taxing, and I'm definitely being beat down a bit by all the high-intensity work, but I think my squat's coming along.
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PostSubject: Re: The 1400 or Bust Log   Sat Aug 25, 2012 2:59 pm

My last two sessions:

Thursday, reverse-band low box squats (almost nothing at top, 115 lbs. at bottom)
Barx5
Barx5
135x3
225x3
275x1
315x1
365x2
405x2
430x2
430x2
430x2
430x2
430x2
430x2
430x2
430x2

Friday, 2.5" Deficit Deadlifts w/ short monster mini-bands
135x3
135x3
225x1
275x1
315x1
365x1
405x1
415x1
425x1
435x1
455x1
470x1
405x2
405x2

Heavy Banded Rack Pulls (2" below knee, ~250 lbs. at top)
135x5
225x5
315x5
315x5
405x1

A recap from the last few days:

I felt awful during a bench session and was achy as shit during it. For some reason, my body is really struggling with higher-intensity bench training. I'm going to bring the intensity down for a cycle and work on tweaking my bench technique.

My last two training days have been good, however. The eight doubles with 430 felt pretty solid, though I did get a little overextended on a few reps. Deadlifts felt really strong; they were better than they have been since my meet. My goal for today was 445, but I ended up finishing up at 470, and I probably left 5-10 lbs. in the tank. That's a good pull for me, considering my best pull at this height is 520, and the bands add 80-100 lbs. at the top.
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PostSubject: Re: The 1400 or Bust Log   Sat Aug 25, 2012 7:53 pm

Bench Press (closer than usual grip with a smaller arch)
Barx8
Barx8
95x5
135x10
185x8
205x8
225x10
225x10

Bench Press w/ kettlebells hung from monster-minis
123x20
123x20
123x20

Hammer Curls
35x8, 8
35x8, 8
35x8, 8

GHR Band Crunches w/ blue band
x30
x30
x30

I switched my grip and really focused on engaging my lats and pressing with my triceps today. My tendinitis--or whatever it is--flared up during an aborted set of 275 with a slingshot, so I shut it down and did some lighter work. My pressing felt strong, even if this shit is giving me issues.

Also, my new knee wraps arrived in the mail today. I'm probably going to show up tomorrow and work up to a max attempt on my DE day. I'll at least break these in and see how I feel.
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PostSubject: Re: The 1400 or Bust Log   Sat Aug 25, 2012 7:55 pm

KKeough wrote:
I'm probably going to show up tomorrow and work up to a max attempt on my DE day. I'll at least break these in and see how I feel.
I like that idea. I like that idea a lot.

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PostSubject: Re: The 1400 or Bust Log   Sun Aug 26, 2012 9:44 am

Nathan Poage wrote:
KKeough wrote:
I'm probably going to show up tomorrow and work up to a max attempt on my DE day. I'll at least break these in and see how I feel.
I like that idea. I like that idea a lot.

Yeah, I'm going to do it. If I don't feel strong, I'll shut it down though.
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PostSubject: Re: The 1400 or Bust Log   Wed Aug 29, 2012 8:26 am

Squat
Barx8
Barx8
135x3
185x1
225x1
275x1
315x1
365x1
405x1
445x1
480x0

DE Low Box Squat w/ short monster-mini bands (100+ lbs. at top)
135x2
135x2
185x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

DE Conventional Deadlift w/ short monster-mini and light bands (150+ lbs. at top)
135x3
135x1
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x2
275x2
275x2

Dimel Deadlifts
225x20

In another month, once I acclimate to the old shoes again, I'll re-take 480 and get it.
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PostSubject: Re: The 1400 or Bust Log   Wed Aug 29, 2012 8:27 am

Strict Overhead Press
Barx5
95x3
135x1
155x1
175x1
185x1
200x1 (PR)
135x10
135x12

Pendlay Rows
135x5
185x5
225x5
255x5
265x5
265x5
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PostSubject: Re: The 1400 or Bust Log   Wed Aug 29, 2012 8:28 am

Squat
Barx8
Barx3
135x3
185x2
225x2
275x2
315x2
365x2
405x2
435x2
450x2 (PR)
450x3 (PR)

Low Box Squat
135x3
225x1
315x1
365x2
135x10

Standing Goodmornings
Barx5
135x5
235x6
235x6
235x6

GHRs
BWx20
BWx20
BWx20

I switched back to my old shoes after missing a 480 squat, and I felt a lot more comfortable. Though I don't have the same stability, I'm much faster through my sticking point with a flat heel. A lot of my squats today were high, though I adjusted to the shoes as I went along and was able to get deeper. On this set, I at least got down to about parallel, though I'll have to sink them deeper in the future.

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PostSubject: Re: The 1400 or Bust Log   Thu Aug 30, 2012 11:51 pm

From yesterday:

Bench Press w/ reactive slingshot (45 lbs. at bottom, not really anything at top)
Barx8
Barx8
95x5
135x10
185x10
225x15
225x15
225x20

Overhead Rope Tricep Extensions, five sets

My tendinitis has officially flared up really badly again, so I'm taking a week off from pressing and praying that the other stuff I do doesn't cause it to go nuts on me again. I'm experimenting with a slightly narrower grip and bench style that I think is helping--and I blew up twenty reps on 225 with some to spare and a gimpy arm to boot--but I really just need to shut the pressing down for a bit and rest.
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PostSubject: Re: The 1400 or Bust Log   Thu Aug 30, 2012 11:52 pm

Low Box Squats w/ blue reverse bands (115 lbs. at bottom, almost nothing at top)
Barx5
Barx5
135x3
135x1
225x1
275x1
315x1
365x3
415x3
415x3
415x3
415x3
425x3
435x3

Smoked these today. The difference with the old wrestling shoes is night-and-day; I can really accelerate through the lift better, and my lockouts are fast again. I think my next squat cycle could end up being a big one for me.
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PostSubject: Re: The 1400 or Bust Log   Fri Aug 31, 2012 8:53 pm

Looks like you have been taking some notes from gregory's training 15 months ago

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PostSubject: Re: The 1400 or Bust Log   Fri Aug 31, 2012 8:54 pm

He looks so svelte in that video.

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PostSubject: Re: The 1400 or Bust Log   Fri Aug 31, 2012 9:49 pm

Nathan Poage wrote:
He looks so svelte in that video.

lold slender and elegant? I don't think so
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 01, 2012 6:01 pm

lol--impressive stuff, George.

4" Deficit Deadlifts w/ monter-mini bands (~80 lbs. at top)
135x3
135x3
225x1
275x1
315x1
365x1
405x1
415x1
425x1
435x1
445x1
455x1

Low Rack Pulls w/ black short bands (~150-175 lbs. at top)
135x5
225x5
315x5
405x3
405x3
405x3
405x3

Standing Cable Ab Crunches
61x21
81x21
87x21
87x21

Back Extensions
BWx50
BWx25
BWx25

Some crazy-ass rounded-back high deficit pulls with some bands. Fun!

I continue to start at around 90% and make small jumps for my pulling sessions. I'm getting 4-6 singles in at 90%+ and feeling better about the work I'm getting in than when I was working right up to a big PR. Overall, I think I got in a lot more quality pulling this mesocycle than in cycles past, and I'll keep this approach for my next two cycles.

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PostSubject: Re: The 1400 or Bust Log   Mon Sep 03, 2012 9:45 am

For what I believe was the first time since the July meet, I took a day off yesterday to rest up. My tendinitis needs rest, and training with it at this point is futile.

DE Low Box Squats w/ short monster-mini bands (100 lbs. at the top)
Barx5
Barx5
Barx5
135x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

DE Conventional Deadlift w/ short average bands (130 lbs. at top)
135x3
135x3
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Barbell Hip Thrusts
135x8
225x8
315x15
315x15

Pull Throughs
115x15
115x15
115x15

GHR Band Crunches
Bluex20
Bluex20
Bluex20

Hip Abductors w/ short monster-mini band
x20
x20
x20

Great day today. My speed on both deadlifts and, particularly, squats felt good. I was able to snap the bar at the top squatting and got to a point where I could start to get the bar off my back, which was a good sign, though it also means I can out-pace the monster-mini bands.
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PostSubject: Re: The 1400 or Bust Log   Tue Sep 04, 2012 8:46 pm

Band compression stuff for tendinitis, 5-10 mins

Strict Overhead Press
Barx5
Barx5
95x3
135x3
160x8
170x3
175x3

Band Shoulder Rotation Crap

Rear Delt Flys
10x15
10x15
10x15
10x15

Kettlebell Tricep Extensions
26x20, 20
26x20, 20
26x20, 20
26x20, 20
26x20, 20

Today, I got in, did a little heavy overhead pressing, and got out safely. Thankfully, my tendinitis was good and didn't flare up. I'm still taking off Wednesday's bench press session, and I'll probably run a max test with some light-ish assistance work on Saturday.

Also, I took a video of my strict overhead presses today. Two problems that I notice here: one, that I don't push my head through at all (I tried to correct this after seeing the first set), and two, that I've got some back lean going on. I can live with the latter though.

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