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 Zach Cleve's Training Log

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Zcleve
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PostSubject: Zach Cleve's Training Log   Tue Oct 22, 2013 1:07 pm

So, I've finally started one of these.
I failed my sets two sessions ago after coasting along on a month of linear progression, so I deloaded. I'm hoping to keep this up for another 3 to 4 weeks, then I'll have to cut for my health's sake (I weighed myself at 240, so GOMAD is working too well). Also, I can't really afford new fat pants at the moment.

Tonight's sets will look like this:

Squat
2x5 45
1x5 95
1x3 145
1x2 195
3x5 235

Bench Press
2x5 45
1x5 100
1x3 140
1x2 180
3x5 205

Deadlift
2x5 135
1x3 205
1x2 290
1x5 345


Last edited by Zcleve on Tue Oct 22, 2013 7:43 pm; edited 1 time in total
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PostSubject: Re: Zach Cleve's Training Log   Tue Oct 22, 2013 1:32 pm

I would like to be the second to welcome you to the forum
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PostSubject: Re: Zach Cleve's Training Log   Tue Oct 22, 2013 2:21 pm

I will be the first to welcome you to the forum.

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PostSubject: Re: Zach Cleve's Training Log   Tue Oct 22, 2013 2:35 pm

Broceidon wrote:
I will be the first to welcome you to the forum.
I was peppered for this


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PostSubject: Re: Zach Cleve's Training Log   Wed Oct 23, 2013 11:26 am

Thanks for the welcome.

I think I'm going to finally incorporate the power clean, since I'm not really doing Starting Strength until I do.
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PostSubject: Re: Zach Cleve's Training Log   Wed Oct 23, 2013 1:09 pm

Repped kevinalvy for the metal plate covering his tush

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PostSubject: Re: Zach Cleve's Training Log   Fri Oct 25, 2013 6:53 pm

So, today:
I tried squatting 250 for 5 reps. I failed on the 5th one, rather dismally. I'm still learning good form since I'm only about 2 months into squatting correctly. Janis gave me some great advice, and I implemented it while deloading to 225 for the rest of my sets. It felt a lot better, especially since I stopped moving my neck and head around like an idiot. I'm going to stop trying to jump up in increments of ten pounds and switch to five pound increases.

For the overhead press, I did warmups as follows:
45x5 twice
65x5
80x3
100x2

After that, I pressed 120 for five reps. In my second set, I managed only four. I rested longer between sets and managed only 3, so I dropped the weight down to 115 and did a make up set of 3 to make up for the lost reps in the last 2 sets. Deloading time with these too, I guess.

I sublimated my rage at my own ineffectualness into a fairly solid and explosive set of barbell rows. The warmups:
45x5 twice
90x5
115x3
140x2

The sets:
165x5x3

Also, I almost vomited in my mouth in the last set of rows because curly mullet guy passed me while reeking of B.0. and terrible cologne (or maybe patchouli?). Wonderful.
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PostSubject: Re: Zach Cleve's Training Log   Fri Oct 25, 2013 7:01 pm

Zcleve wrote:
Thanks for the welcome.

I think I'm going to finally incorporate the power clean, since I'm not really doing Starting Strength until I do.
Heh, I've noticed most people doing SS ignore the PCs. Also noticed that most people doing SS put a lot more onto their squat than their DL. May be the lack of pulling volume when the PCs are dropped.
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PostSubject: Re: Zach Cleve's Training Log   Fri Oct 25, 2013 7:12 pm

I definitely prefer rows. I tried power cleans but embarrassed myself.
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PostSubject: Re: Zach Cleve's Training Log   Fri Oct 25, 2013 7:47 pm

Broceidon wrote:
Repped kevinalvy for the metal plate covering his tush

negged for saying tush





the correct term is arse

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PostSubject: Re: Zach Cleve's Training Log   Fri Oct 25, 2013 8:51 pm

Zcleve wrote:
I definitely prefer rows. I tried power cleans but embarrassed myself.
Funny cause I almost mentioned that. Seems like a lot of ppl like to make this substitution but they are very different exercises. Sure you use the musculature of the whole body. Youre standing on your feet with a bar in your hands but the similarities end soon after that.

I found that it was really hard to learn PC technique (still learning myself) and I'm not sure if Rip is the most helpful source. The PC chapter in my edition of SS boils it down to a deadlift-jump which I don't think is great cuing.

Worth noting that Rips best PC was only 275 when he could squat 600lbs. After several hours practice I managed 225 with a 325 squat and I'm sure my technique could use a lot of work. Even with my willowy physique I wouldn't consider myself an expert if I could only PC 275.

Its pretty weird how much he likes to shit on successful American WL coaches when he neither attained reasonable success himself or coaxhed any athletes that did very well. As an outsider looking in it seems like he's the butt of a lot of jokes in the English speaking WL community. I think he's a really knowledgable guy but I'm not sold his WL coaxhing methods

Maybe check out other resources and see what helps. Definitely video yourself or I think it would be impossible to self-learn.
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PostSubject: Re: Zach Cleve's Training Log   Fri Oct 25, 2013 9:20 pm

When's the next time you power clean? Maybe we could meet up.
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PostSubject: Re: Zach Cleve's Training Log   Sat Oct 26, 2013 9:52 am

Today I go to buy two new pairs of 36w jeans (after exhaustive research to find that rarest of things, a company that has fair labor practices). I'm looking forward to the temporary psychological effect of my pants not feeling too tight. I'm going to cut for sure once they get filled out, though, since I'll be close to 250 or 255 at that point. I love lifting, but I don't want to sacrifice my health.

...I'm hoping my squat will be considerably over 300 by the time I cut, because I know cutting can entail some serious strength losses, and I definitely wouldn't mind being lean and able to squat at least 300 for the next phase of linear progression.

Unless this sounds like a terrible idea. Thoughts?
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PostSubject: Re: Zach Cleve's Training Log   Sat Oct 26, 2013 10:52 am

Heh... I actually hurt my wrist and stopped cleaning over a month ago. My forearm is proportionally much longer than my upper-arm which causes some racking problems. The explosive exercises I'm doing now are more specific to my goals but I do want to do power cleans again after I'm finished with this bit of training. I'd be glad to offer you advice but don't expect too much. Do you come into the gym between 4-6?
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PostSubject: Re: Zach Cleve's Training Log   Sat Oct 26, 2013 10:56 am

I'll be in there around 4 tomorrow.
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PostSubject: Re: Zach Cleve's Training Log   Sun Oct 27, 2013 6:57 pm

Today I yelled at a bro. He walked across my platform right in front of me and practically tripped over the bar as I was about to deadlift it during a warmup set. I guess this is a recurring problem at CRWC? The rage helped propel me into a surprisingly solid final set once I finished warming up. I have excellent self control and have not been impulsively outwardly angry at someone for the better part of a decade (largely due to my 5+ years working in the mental health field through and after undergrad), so it was a strange experience. I usually prefer to be coldly assertive, but losing it was inevitable in this case. He saw me reaching down and walked through anyway. I totally understand why Janis flipped off the guy who did it to her.

On a brighter note, I had a good time meeting/training with Will.

Anyway, my squats were as follows:
2x5 45
1x5 90
1x3 135
1x2 180
3x5 235
Will noted that I'm using my knees too much (versus my hips), and that I'm tipping forward a little. Kyle and Janis have both pointed this out on other occasions as well, so staying solidly rooted on my heels next time I squat is my top priority.

Then, the bench.
2x5 45
1x5 105
1x3 145
1x2 185
3x5 210 (In an ideal world)
Will spotted me and I failed my 5th rep twice in the first two sets. I dropped the weight to 205 and did a full set of 5 reps. I then did another set of 2 to make up for lost reps. I will probably drop my bench down to 200 and work my way up again while focusing more on form. No sense rushing this.

Deadlifts.
2x5 135
1x3 200
1x2 285
1x5 340
I'm dropping the 10 pound progressions on these next time if 350 doesn't feel right. Not sure yet. I dropped from 345 last time because I had to pause at least 20 seconds between the fourth and last reps on that set. This set felt much more solid and explosive (raging at bros is great for feeling supercharged), with timing between reps of roughly 4 seconds (6-8 for the last rep).

Nathan showed me how to power clean. I'll have to practice with a broom handle throughout this week while I'm at home. My cats will think I'm even crazier than they probably already do. On that note, I have to grade midterms from my art classes. Wish me luck on avoiding the problem of charcoal paw prints on students' work, everyone. It has happened before.
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PostSubject: Re: Zach Cleve's Training Log   Sun Oct 27, 2013 7:09 pm


Also, I've decided that if I end up getting much more rotund, I could start bench pressing like this guy.
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PostSubject: Re: Zach Cleve's Training Log   Tue Oct 29, 2013 7:34 pm

Squats
2x5 45
1x5 95
1x3 145
1x2 195
3x5 240
I am really terrible at these.

Military Press
2x5 45
1x5 65
1x3 85
1x2 105
3x5 120
I'm glad I didn't deload on this one after all. The sets were surprisingly easy this time around. I'm hoping to get the 45 pound plates on either side within a month's time.

Rows
2x5 45
1x5 95
1x3 120
1x2 145
5x3 170
Looking back, it was a good thing that I started these extra light and worked my way up while exploring nuances in the form. I almost felt tonight like I could do sets of 185, but I might as well just keep working in 5 pound progressions and keep my form tight.
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PostSubject: Re: Zach Cleve's Training Log   Fri Nov 01, 2013 5:31 pm

Squat
warmup 2x5 45
warmup 1x5 95
warmup 1x3 145
warmup 1x2 195
working sets 3x5 250
These felt decent until the last set, which had me feeling dizzy to the point of nausea for minutes afterward. I partially blame the copious amounts of caffeine consumed hours earlier.

Bench Press
warmup 2x5 45
warmup 1x5 105
warmup 1x3 145
warmup 1x2 185
working sets 3x5 210
I missed one rep a piece on the last two sets, so I did one extra set of 2 reps afterward.

Deadlift
warmup 2x5 140
warmup 1x3 210
warmup 1x2 295
working set 1x5 350
Chris C. watched me perform the working set, and said my form looks decent save for me not starting with the bar close enough to my shins, which is making it difficult for me to create velocity. In other words, I'm making it harder on myself than I need to.
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PostSubject: Re: Zach Cleve's Training Log   Sun Nov 03, 2013 10:53 pm

Squat
warmup 2x5 45
warmup 1x5 100
warmup 1x3 150
warmup 1x2 200
working sets 1x5 255

...Then, 2x5 245. I had to deload since I was pausing on the bottom, which was rather strenuous. After switching to 245, I was able to focus my form enough to come up out of the hole at a decent speed. I think I'll start improving rapidly on my squats once I become confident and consistent with my stretch reflex. I'm hoping to reach 300 by January. 400 by late spring or early summer. Does that sound unrealistic?

Military Press
warmup 2x5 45
warmup 1x5 65
warmup 1x3 85
warmup 1x2 105
working sets 3x5 125
       1x1   135
I felt like I could do one more, but I was tired from the main work sets and all I really wanted to do was finally load the big plates on the bar and go for it. If only just to prove to myself that I can do it.

Row
warmup 2x5 45
warmup 1x5 95
warmup 1x3 120
warmup 1x2 145
working sets 5x3 175

I'm going to try jumping up to 185 next time.
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PostSubject: Re: Zach Cleve's Training Log   Sun Nov 03, 2013 11:01 pm

Also, assuming proper completion of my deadlift sets of 360 pounds for 5 reps next time, I'm going to further test myself by attempting to pull one rep of 405 afterward. I'll leave a will and testament just in case if it goes awry.

http://www.exrx.net/Calculators/OneRepMax.html

According to this, I'm right on the edge of being able to perform the lift. I know fully well, however, that what the internet says and horrible, awful reality are often quite different.
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PostSubject: Re: Zach Cleve's Training Log   Mon Nov 04, 2013 3:25 pm

Zcleve wrote:

working sets 1x5 255

...Then, 2x5 245. I had to deload since I was pausing on the bottom, which was rather strenuous. After switching to 245, I was able to focus my form enough to come up out of the hole at a decent speed. I think I'll start improving rapidly on my squats once I become confident and consistent with my stretch reflex. I'm hoping to reach 300 by January. 400 by late spring or early summer. Does that sound unrealistic?
I definitely believe that 300 will be there before January. With a set of 5x 255 this day and 3x5 250 the other day, this suggests that you are either there or you are nearly there. As for the 400-squat, I would guess that you could do this in the summer but maybe earlier if it is meant to be.

In my experience, it does not pay to rush things. Just let your training results do the talking for you. Keep running the program and soon enough you will be doing sets of 5x 300.

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PostSubject: Re: Zach Cleve's Training Log   Mon Nov 04, 2013 7:03 pm

What Grant says, basically. These are great goals to work towards. I'm in the process of learning how to appreciate the little advances I get in training--I often focus WAY too much on longer-term numbers and feel anything less than those that I manage to do is mediocre/insufficient. That's a really sad way to look at things, and I want to make sure you're not doing that. Have long-term goals, but be a little flexible on timeframes. For example, I have a 250 lb squat goal. I do NOT know when this will happen. I kind of don't think about it. Same with bench, and same with deadlift. You can't rush your body, and if you do happen to get the setback of an injury at some point, that will really cause a hiccup in the timeline you've set up. I just hesitate to set timelines for when I want goal lifts to happen--it can be discouraging. Have goal lifts, avoid timelines.
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PostSubject: Re: Zach Cleve's Training Log   Sat Nov 09, 2013 12:15 pm

Thanks for the feedback. My squat yesterday felt a LOT better. That stretch reflex of mine, terrible as it is, was at least fairly consistent.
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PostSubject: Re: Zach Cleve's Training Log   Sat Nov 09, 2013 1:07 pm

Tuesday the 5th:

I went into the gym with legs that were already sore. This did not bode well.
My stretch reflex did not kick in on the first set of squats. My form was undoubtedly terrible in other ways as well. Consequently, it was a slow and agonizing set of 4 reps at 250. This killed my legs, making the dropped sets of 235 oddly strenuous.

I benched 215 for 3 reps. Then, another set of just 1 or 2. Thankfully, Janis and Kyle spotted me. Kyle told me that my back arch caved at the very beginning of the second set, and that I could have done more reps if this had not occurred. I will be more diligent about form next time.

The deadlift was fairly decent, setting a PR of 360x5. Though to be perfectly honest, just barely. My rests between reps rose from 5, 7, 10, to about 12 seconds. I think it's fair to say that the halcyon days of being able to add 10 pounds to any of my lifts every session are gone.
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