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 The 1400 or Bust Log

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Chris Anderson
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PostSubject: The 1400 or Bust Log   Tue Sep 10, 2013 12:17 pm

The real question is "how did it take so long to get in my log?"

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PostSubject: Re: The 1400 or Bust Log   Tue Sep 10, 2013 5:53 pm

Sloots want your log Keo.

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PostSubject: Re: The 1400 or Bust Log   Thu Sep 12, 2013 10:48 am



Reverse-Band Squats (~20 lbs. at top, ~90 lbs. at bottom)
135x5
185x5
225x3
275x3
315x3
365x3
405x5
405x6
405x6
405x6
405x6

Hip Abductors w/ monster-mini band, three sets

Notes: I'm still experiencing some sacrum stiffness--it was pretty present during this training session, honestly--but the strength was there. This felt a lot easier than reverse-bands have for the previous few weeks, and so that's an encouraging sign. The stiffness was keeping me from really accelerating how I wanted to, but I'm cutting one squat session this week as I continue to manage my fatigue.
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PostSubject: Re: The 1400 or Bust Log   Fri Sep 13, 2013 1:56 pm

Paused Bench Press
Barx20
95x8
135x5
185x5
225x3
255x4
255x4
255x4
255x4

Floor Press (w/ doubled mini-band)
135x5
185x12

Lat Row Machine
100x10
110x10
120x10
130x10
140x10

Face Pulls, in kg
52.5x10
57.5x10
62.5x10
67.5x10
22.5x50

Wall Angels
x20
x20
x20

IYTs, five positions, 30-sec. holds

Notes: My bench press is indeed coming around, and I felt better this week handling 250+ than I have in a while. These reps still aren't particularly crisp or well-executed, but I'm still performing better than when I benched 305 in training. I'm trying not to compare myself to when I hit great numbers last cycle, because I was probably much better than a 310 bencher at that point.

Overall, I will say that I was achier than I would have liked for this session, so I will probably replace volume benching with floor pressing tomorrow to see if that helps. I messed around with a set of it after benching, and I didn't feel the joint achiness that I was feeling while benching, so substituting some floor pressing might just be what I need.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 14, 2013 12:44 pm



Deadlifts
135x5
225x3
275x2
325x1
375x1
425x1
450x12 (PR)
450x2 (stopped here due to unhappy sacrum)
275x10
275x10
275x10
275x10
275x10

Notes: I think I'm slowly turning into Babyeater here. Deadlifting went OK--bar-speed on warm-ups was fine but not exceptional, and I felt stiff from the very beginning despite a long warm-up--but I came away from this session feeling pretty beaten mentally. I'm getting pretty good at seeing only the negatives--and none of the positives--on my deadlift sessions. The first week of this wave felt terrible; last week felt better; and this week felt OK, but I didn't go through with 450x6x3 afterwards because of sacrum stiffness. 450x12 is, I guess, a PR for me; I don't think I've ever done this heavy of a 12-rep set, and I was able to do it with only taking long rests for the last couple of reps (the set lasted about two minutes, and my cluster set, from when I did 490x10, took three and a half minutes). 450 is about 75% of my current max, so a 12-rep set puts me in pretty good position. But I'm still not too happy with it, for whatever reason.

As far as the 275s go, I decided I'd throw away my plan and try to get in ~50 reps at 45-50%, sans sacrum pain. I was able to do that just by pulling slowly and really exaggerating weight distribution on my heels and hamstring recruitment. I might continue to work in these super-light sets (I kept the rest intervals at 3 minutes, but I can shorten those further to make these more challenging) as a way to kill my lockout without having to use a substantial training load.

Anyway, next week's heavy double will tell me a lot about where my deadlift stands. I know it's in good shape right now, but I don't know how good. I will probably be looking for 575 for a double; if I hit that (26 lbs. off of what I did for a single in July), then I feel like I have a very good shot at PRing again in November.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 14, 2013 1:15 pm

When I was having SI Joint issues this vid got me through the day

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PostSubject: Re: The 1400 or Bust Log   Sat Sep 14, 2013 1:30 pm

Wow--this is fantastic. I knew the pain was somewhere in my sacrum, but I didn't connect it to the SI joint until now. I will try these out. At some point, I know that the best thing I can do is just rest it, but I'm leaning towards training through it until this next meet; I'm hoping that keeping the volume down next week, and maybe taking a deloaded session the following week, will get me there while still training hard. The pain is still extremely low, but I can tell it's taking a few mphs off of my pull.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 14, 2013 3:46 pm

Hope it helps, it worked very well for me.

Regarding the underlying issue - I think it is going to have to be addressed by programming with a longer horizon. Top tier athletes in every sport have a season and off-season. I think it is going to be important to actually allow detraining in order to preserve longevity
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 14, 2013 3:57 pm

KevinAlvy wrote:
Hope it helps, it worked very well for me.

Regarding the underlying issue - I think it is going to have to be addressed by programming with a longer horizon. Top tier athletes in every sport have a season and off-season. I think it is going to be important to actually allow detraining in order to preserve longevity
You're right, and I know. I should have come out of the gate a LOT slower with my deadlift training. Now I'm scrambling to get in some recovery time.

I figure I'll keep the volume way down next week (up to a heavy double, then call it quits) and do speed pulls (~300x2x8) the following week. That should give me enough recovery time to push hard going into November. This week is going to be my 90/90 deload week, so I'm hoping that will help as well.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 14, 2013 6:15 pm

Aka you just gotta stay safe
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PostSubject: Re: The 1400 or Bust Log   Sun Sep 15, 2013 12:40 am

KevinAlvy wrote:
Aka you just gotta stay safe
We all need to stay safe.
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PostSubject: Re: The 1400 or Bust Log   Sun Sep 15, 2013 12:49 am

Floor Press
95x8
145x5
195x3
200x7
200x7
200x7
200x7
200x7

Tricep Pushdowns, in kg
52.5x15
57.5x15
62.5x15
67.5x15
72.5x15
77.5x15

Seated Lat Row
120x6
130x6
140x6
150x6
160x6

External Rotations, in kg
7.5x15, 15
7.5x15, 15
7.5x15, 15
7.5xamillion

Notes: This is my 90/90 deload week (90% the intensity at 90% the volume from the previous week): 225x8x5 became 200x7x5 on the floor press. I opted to floor press instead of bench press because it has been a little easier on my achy arms. This felt better, but I can tell I still have a ways to go before I'm really recovered. The reps were really easy, and I worked just hard enough to grease the groove without taxing myself.

Also not listed on here: I did a good five minutes' worth of bat hangs before floor pressing, and I noticed a difference with my SI joint pain. I didn't go from achy to perfect, but I did feel a bit better after. The bat hangs have been a great solution for low-back pain in the past, so I'm going to mix them in with KevinAlvy's stretches and SMR every day to see if I can't fast-track recovery. This, plus the 90/90 deload, plus two semi-conservative pulling weeks, should make me healthy enough in time for some serious pulling before this meet.
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PostSubject: Re: The 1400 or Bust Log   Sun Sep 15, 2013 12:56 am

Also: http://drakeweightlifting.webs.com/apps/forums/

Looks like they need some new posters.
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PostSubject: Re: The 1400 or Bust Log   Wed Sep 18, 2013 11:20 am



Paused Bench Press (w/ slingshot)
Barx20
95x5
135x5
185x3
225x1
245x3
245x3
245x3
245x12 (why?!)

Lat Row Machine
90x12
100x12
110x12
120x12

Rear Delt Flyes
10x15, 15
10x15, 15
15x10, 10
15x10, 10

Wall Angels
x50

Hise Shrugs
135x20
225x10
315x10
315x10
135x30

Notes: I'm still doing this deload (305x5x4 on squat yesterday, and now this) and it's going well. SI joint is getting better and my right arm is less achy by the day. I'm still getting in some decent reps, and everything seems to be coming along. I have some light reverse-band squatting today (365x5x5), so I'm hoping for no SI achiness.

Otherwise, there's nothing new to report. I did shrugs for the first time in forever, and figured I'd do the Hise variation. My traps are one of the few developed muscles on my body, so I probably don't need to be doing very many vanity shrugs.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 21, 2013 8:36 am



Deadlifts
135x5
225x1
315x1
405x1
495x1
580x1 (missed second at lockout)

Notes: So, my 90/90 deload week is finally done, and I can get back to hard(er) training. I'm going to move back into things slowly, but I'm looking forward to doing some tougher training now. I had two issues that I wanted to recover during this process--my SI joint and my right arm--and both are feeling a lot better. If I hammer the volume til death, I'm going to end up back where I was though, so I have to be careful.

This might be long overdue, but I'm dropping my third squat and bench days from here until the meet. I might go back to a seven-day-a-week program for post-meet mesocycles, but otherwise, I think it would be good for me to train a little less. I need to give myself more time to recover, both physically and mentally. Training every day has just been starting to stress me out, and frankly, it's not making my numbers any better. I like the idea of every-day training as a way of dispersing workload as much as possible, but moving forward I plan on cutting a little volume anyway and instead increasing the RPEs and the average intensity of the work I'm doing. I'll probably only be hitting 6-8 heavy work sets on squat and bench per week, but those will be much higher-RPE work sets. I'll still be maintaining a base with lighter volume work, but it won't be as much of a priority as I get closer to the meet.

Otherwise, things are going well. As far as this day goes, I really wanted 580x2 for a 15-lb. double PR. I almost had it, but I just couldn't quite lock it out. Part of the issue was that the clamp on the right side didn't hold, and so the plates started sliding from the beginning of the first rep. That threw me off and made my first lockout harder than it had to be. It got worse on the second rep and I just couldn't finish it.

But that's how it goes--this likely wouldn't have happened with a stiff bar, but there's a reason why I wanted to pull with a deadlift bar in the first place. Not every situation can be the ideal one, and unfortunately for me, most everything has to go right for me to pull 580x2 right now.

With all that said, I pulled 550x2 three months ago and 565x2 a little over a month ago, so I've still made big strides with my deadlift. I hadn't touched anything over 450 in the last month (420, 435, and 450 were my training weights), so I have been working in a low intensity zone for a while now. With a good, tough training cycle, I should be able to increase my pull further. My completely objective guess is that I'll be a ~610-lb. deadlifter come the UPA meet.
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PostSubject: Re: The 1400 or Bust Log   Sun Sep 22, 2013 12:15 am



Paused Bench Press
Barx20
95x5
135x5
185x3
225x3
240x3
260x6 (tied PR)
260x3
260x3

Floor Press (Paused)
Barx5
95x5
135x5
185x5
225x10

Tricep Pushdowns, in kg
52.5x15
57.5x15
62.5x15
67.5x15

Lat Row Machine
100x7
110x7
120x7
130x7
140x7

Neutral Grip Pulldown
130x6
140x6
150x6
160x6

Hammer Curls
35x8, 8
35x8, 8

Wall Angels
BWx50

Notes: My competition bench press was much improved from where it's been the last few weeks. The 90/90 deload has helped, but I know I'm going to re-aggravate these overuse issues if I continue benching all the time.

So, I'm cutting my training down to five days a week, and I'm only benching and squatting twice weekly. I'm also cutting the total volume down (25 bar lifts today; ~40 set for my second session; this puts me down about 25% from my regular volume) to minimize wear and tear. I'll be working in a similar intensity range as before, but I'm going to increase the RPEs on these sets to compensate. I figure doing 8 or 9 work sets weekly with an average RPE@8 will be easier on my body than doing 15 work sets weekly with an average RPE@7. That, at least, is my hope.

So, yeah, this was a surprisingly good session. 260x6 ties a PR, but to be fair, I've done it easier in the past. I didn't expect six reps though, so I'm happy.
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PostSubject: Re: The 1400 or Bust Log   Mon Sep 23, 2013 12:01 am

Squats w/ wraps
95x8
135x5
185x3
225x1
275x1
315x1
405x1
440x1
470x1
480xNothing (stopped before unrack)

Notes: I'm running a three-week wave with some heavy singles to really practice working in the high-400s prior to the meet; my programming has really lacked high-intensity work in the weeks leading up to these last two meets, and so I want to be using my wrapped squat days to hit higher-intensity reps for these next few weeks.

The plan was to squat 470 and 480 for singles for my first week. I got sick prior to coming to training, and so I got there about an hour late. My warm-ups weren't bad, but 440 felt like a million pounds, and I came pretty close to failing the rep: I set my feet pretty far apart and slowed my eccentric basically to a crawl at the bottom, essentially making this rep as hard as possible. 470 actually felt a little easier, as I dropped into the hole faster and used a narrower stance. I felt pretty good about my ability to hit 480, but I've been dealing with a hamstring tweak (from the wraps) from 460x4 a couple of weeks ago, and unfortunately I could start to feel it the moment I started wrapping for 405. It only started to concern me after 470, but I felt well enough to try for 480. Basically, I wrapped up, got under the bar, started to set my hips under it, and I felt my hamstring start to cry out. I realized that I was either going to a.) get hurt or b.) not get hurt while hitting a rep that, in the grand scheme of things, won't really matter, and so I didn't even unrack it. Sucks to feel like a quitter, but I've made the wrong choice here before, and I'm trying to be smarter.
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PostSubject: Re: The 1400 or Bust Log   Tue Sep 24, 2013 12:45 am



Squats
95x8
135x5
185x1
225x1
275x1
315x1
355x9
355x10

Notes: I went back on my off-day and finished my squat session from the previous day. Long story short, I got pretty sick before my Sunday session and got there too late to finish, so I came back today to get in a couple hard unwrapped sets. I worked with 355 and hit a set of nine, then ten (for a 10-rep PR). I didn't feel particularly strong on these sets, but 355x10 isn't bad (at least for me) and overall I got in some decent work for this session. I am icing my hamstring like crazy in the hope that I can be ready for next Sunday's wrapped squat session.
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PostSubject: Re: The 1400 or Bust Log   Wed Sep 25, 2013 3:46 pm



Paused Bench Press
Barx20
95x5
135x5
185x1
195x10
225x14 (PR?)
225x10
w/ normal grip
195x16 (PR?)

Wall Angels
x20
x20
x20

External Rotations
x12, 12
x12, 12
x12, 12

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

Notes: This is as good as my bench has felt in a long time; the bar-speed here was finally about where it was at when I was at my strongest. The deload really helped, I think. Moving forward, I'm excited to bench only twice a week and do some higher-RPE sets in preparation for this meet. I'm feeling less achy now and I think the high-RPE work will boost my strength.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 28, 2013 11:33 am

Block Pulls (2" Below Knee)
135x5
225x3
275x3
315x3
365x3
405x12
415x12
425x12
475x3
475x3
475x3
315x20
315x20
315x15

Notes: As planned, I went with some block pulls on this session to see if they agreed with my SI joint, and I felt very good overall during this session. I didn't suffer much from any achiness, and I was still able to get in a lot of reps. I really just wanted to go in and hammer my lockout with whatever felt comfortable for a while, and that's what I did (that's what explains the weird weights during this session). I might start using these for longer-rep sets just to vary my pulling enough to keep this thing of mine happy.
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PostSubject: Re: The 1400 or Bust Log   Sun Sep 29, 2013 3:31 pm

Paused Bench Press
Barx20
95x5
135x5
185x2
225x2
250x2
270x5 (tied PR)
270x2 (long-ish pause)
270x2 (long-ish pause)

Floor Press
215x14 (paused)

Tricep Pushdowns w/ band
x40
x30
x20
x20

Band Pull-Aparts
x20

Lat Row Machine
110x10
120x10
130x10
140x10

Lat Pulldown, Wide Grip
120x5
130x5
140x5
150x5
160x5

Hammer Curls
30x15, 15
30x15, 15

Face Pulls, in kg
22.5x100

Notes: Bench is juicy again. Weight is sky-high and out of control. Check back in after three weeks when my weight's good again. The extra bloat has probably really helped my bench, but I need to stabilize my weight at ~159/160 before bed between now and mid-October to ensure I don't have to be finishing my training on a deficit.
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PostSubject: Re: The 1400 or Bust Log   Sun Sep 29, 2013 3:54 pm

KKeough wrote:
Notes: Bench is juicy again.
+1 wilks simply for this phrase

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PostSubject: Re: The 1400 or Bust Log   Wed Oct 02, 2013 2:52 pm

Reverse-Band Squats
135x5
185x3
225x1
275x1
315x1
365x1
405x1
455x1
485x1 (PR +5)
505x2 (PR +25)

Raw squats
365x9 (+1 rep PR)
315x12

Leg Curls
BWx200

Hip Abductions, three sets

Paused Bench Press
Barx20
95x5
135x5
185x1
205x9
235x13 (+1 rep PR)
235x9
205x14 (narrower grip)

Tricep Pushdowns, in kg
57.5x12
62.5x12
67.5x12
72.5x12
77.5x12

Lat Row Machine
90x12
100x12
110x12
120x12

External Rotations, three sets




Notes: After a few rough weeks, I'm hitting my stride now. Though I still have some issues to iron out in training between now and the meet (I need to get back in my wraps when my hammy is healthy, and I need to start upping the intensity on my deadlifting with my SI joint now feeling better), I'm in a much better place after the deload and this training cycle. My bench has gone from atrociously bad--so bad that 250x2 just a few weeks ago was a chore--to strong in no time. The key(s), for me, have been to a.) be receptive to deloading, b.) decrease frequency by one day, and c.) start doing higher-RPE work when my body was feeling recovered. I think doing a lot more lat work has also translated into a bigger bench. I've tied a few rep PRs now--and I just broke a tough one yesterday--so my bench is doing great.

Squat's also feeling better now. I was worried that the decrease in volume would cause my squat to drop, but if anything, I feel stronger with it now. I've upped the RPEs on the unwrapped squats I'm still doing, and even though it's only a couple of sets a week, 365x9 moved better than 365x8 did back when I finished smolov. 505x2 with the reverse bands was also great, because those reverse bands are pretty similar to my knee wraps. The key for me is just getting in some heavy singles and getting reaccustomed to squatting heavy in wraps. My reverse-band and raw squat numbers are all above what I could do this time last year when I hit 501 in a meet; now I just have to get that to transfer over to my competitions. Once I figure that out, I'll be good to go.
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PostSubject: Re: The 1400 or Bust Log   Fri Oct 04, 2013 3:24 pm



Reverse-Band Squat
135x5
185x5
225x3
275x3
315x3
370x6
390x6
410x6
430x6
450x7 (PR)

Squat Belt Hip Walks, 3 min.

Notes: I'm hitting better numbers on my unwrapped and reverse-band squats now, and so I'm really hoping to be able to get into my wraps this weekend to see what some heavy singles feel like. 450x7 is up above the 445x5 I did a couple of months ago (though that was with a wider stance), so that's pretty good.
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 05, 2013 3:17 pm



Deadlifts
135x5
225x5
315x5
405x5
475x12 (cluster set, PR)
455x5
455x5
Off Blocks, 1" below knee
405x15
405x15

Notes: This was the first time I had pulled for a full session off the floor in about three weeks, so I kept my expectations low. From here on out, I'm going to be doing some pretty intense deadlifting, and as a starting point, this was pretty good. I modified my technique by sitting my hips down into my pulls a bit more, and this seemed to help with my SI joint (which was a little cranky during warm-ups but then never gave me any problems during or after the work sets). The technique modifications I made had me breaking the bar slower off the floor than usual, but I was still able to put together a pretty good set with 475. As the weeks go on, I'll take down the block pulls until I'm doing my high-rep work off the floor (I don't want to jump right into it just yet).

So, overall, this was a good deadlift session, and it's been a good week, which is weird considering I really cut my calories down after my last cheat meal. I have a few more training sessions before a deload week, including a very heavy bench session today (if it goes great, it'll be 280x4 and 305x2, both numbers I *might* be capable of hitting right now) and a heavy squat session tomorrow.[/quote]
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PostSubject: Re: The 1400 or Bust Log   

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The 1400 or Bust Log
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