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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   Thu Nov 28, 2013 12:34 am

From today:

Feet-Up Paused Bench Press
Barx10
95x8
145x5
185x5
225x3
245x3
260x3
185x8
185x8

OHP
95x12
105x12
115x12

Hammer Curls
30x12, 12
30x8, 8
30x8, 8

Machine Lat Rows
110x10
120x10
130x10
140x10

Rope Tricep Pushdowns, in kg
47.5x12
47.5x12
47.5x12

Face Pulls, in kg
42.5x20
42.5x20
42.5x15

Two sets of extremely light pec flies for stretching.

Front Raises
15x10, 10
15x10, 10
15x10, 10

Notes: One extremely bro-y session. I wore a child's small Inzer tank top to the gym and went nuts. Before I lose some much-needed weight, I'm going to do this again and again and again and again and again and again and again.
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PostSubject: Re: The 1400 or Bust Log   Thu Nov 28, 2013 5:13 pm

repped for child's small inzer tank

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PostSubject: Re: The 1400 or Bust Log   Thu Nov 28, 2013 11:24 pm

Chris Anderson wrote:
repped for child's small inzer tank
I realize now that this tank needs to be in regular rotation. How stupid of me.
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PostSubject: Re: The 1400 or Bust Log   Sun Dec 01, 2013 11:09 am

Friday's Deadlifts:
135x5
225x5
275x1
315x1
365x1
415x1
465x1
480x4
480x4
480x4
480x4
480x8 (done in 1:30; PR for time)

Off 4" Deficit
275x2
275x2
275x2
275x2
275x2
275x2

Leg Curls
BWx200

Lat Pulldowns
120x5
140x5
160x5
160x5
160x5

Notes: The video of 480x8 makes my deadlift session look better than it really went. Most of the reps for 480x4x4 felt slow and awful, but I was able to make some changes and get into a better groove for my last set(s), which I just combined into 480x8. I wanted to do them all consecutively, but I ran out of steam just before the last rep (lulz).

It was just one of those days where I didn't feel good (maybe due to the deficit) and wasn't responding well to the training (I just felt faint, for whatever reason, after a lot of my sets). I'm glad to have logged all the reps though. Next week is 495x4x6.



I'm going to do a (short) post on the RUM VII roster soon.
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PostSubject: Re: The 1400 or Bust Log   Fri Dec 06, 2013 3:14 pm

About to get all caught up on logging...

From last Sunday:

Paused Squats, Beltless:
95x5
135x5
185x5
225x3
255x7
255x7
275x7
275x7
295x7

Bulgarian Split Squats
BarxLots (just trying to figure these out)
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PostSubject: Re: The 1400 or Bust Log   Fri Dec 06, 2013 3:15 pm

From Sunday:

Floor Press (wide grip)
Barx10
95x8
135x5
185x5
205x5
225x18
245x1
265x1
285x1
315x1 (PR)
320x0

135x20
135x20
135x15

Face Pulls, in kg
47.5x15
47.5x15
47.5x15
47.5x15

External Rotations, in kg
7.5x15
7.5x15
7.5x15

Hammer Curls
30x10, 10
30x10, 10
30x15, 15

Front Raises
15x10, 10
15x10, 10
15x10, 10

Barbell Shrugs
135x15
135x15
135x15

IYT holds, 35-sec. each, five positions

Wall Angels
x15
x15
x15



Last edited by Keosawa on Fri Dec 06, 2013 3:18 pm; edited 1 time in total
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PostSubject: Re: The 1400 or Bust Log   Fri Dec 06, 2013 3:17 pm

From Tuesday:

Reverse-Band Squats
135x5
185x3
225x3
275x3
315x3
405x3
460x3
460x3
460x3
460x3
460x5

Bulgarian Split Squats
Barx8, 8
Barx8, 8
65x8, 8
65x8, 8

Notes: Put all unilateral training on the list of things I'm really bad at.
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PostSubject: Re: The 1400 or Bust Log   Fri Dec 06, 2013 3:22 pm

From Wednesday:

Feet-Up Paused Bench Press
Barx10
95x8
135x5
185x5
225x6
225x6
225x6
225x6

Block Pulls, Knee Height
135x5
225x3
315x1
405x1
465x10
465x10
465x20

Overhead Press
Barx10
95x5
115x5
135x5
135x5
135x5

Notes: Feet-up bench and floor press have both gone up considerably since I started training them a few weeks ago. OHP (considering how badly it has atrophied) should go up regularly as well. Hopefully this will all end up pushing my bench press past this plateau point, so that I can finally bench something over 310 at RUM.
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PostSubject: Re: The 1400 or Bust Log   Sun Dec 08, 2013 1:52 pm



From Friday:

Deadlifts
135x5
225x3
275x3
315x1
365x1
415x1
465x1
495x4
495x4
495x4
495x4
495x4

DE Deadlifts (45-sec. rest intervals)
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3

Notes: With my block pulls being done on another day, I have more time now to do RE/DE training after my heavy pulls, so I did some light (40ish%) DE deadlifts after my main work.

As far as this session goes, I think a lot of things went very well, and a lot of things went very poorly. I'll make a list:

The good:

- My bar-speed, especially on some of these reps, felt great. I felt fast even warming up, and my 275-lb. pulls went well. Overall, I've felt stronger deadlifting with each passing week.
- I'm doing a good job here of pulling with my hips slightly higher; that's one reason why my bar-speed is up a bit here.
- 495 lbs. is 82.5% of a hypothetical 600-lb. max, so let's say it's 83% or 84%, considering a.) I'm not pulling on a deadlift bar and b.) I missed 601 at the meet. To hit it for five sets of four is very likely a total-volume PR for me, and I didn't have to struggle badly on any reps.

The bad:

- I experimented with a narrower stance, and though it felt faster off the floor, I was really getting forward at lockout, resulting in some pretty rough finishes to these pulls. I think I have to find a happy medium with my stance here.
- My pull with a double-overhand grip is whacked out. The first two sets were by far the easiest; once I put my straps on, it got a lot harder. My hands can't last through 20 reps at 495, but I will keep working on their conditioning and, over time, perhaps they'll be able to handle it. It's not that my grip's giving out--my hands just get beat up over the course of the session, so I use straps rather than have something tear.
Anyway, with double-overhand, I'm slower off the floor AND my bar is rotating on me at lockout. Both are bad.
- Finally, the first rep is slower than the others, which is obviously not ideal. I don't know why this is, and it's not something that is usually that pronounced for me, so I'll just keep an eye on it for the future.
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Keosawa
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PostSubject: Re: The 1400 or Bust Log   Sun Dec 08, 2013 10:05 pm



Floor Press
Barx10
95x5
135x5
185x3
205x3
225x3
245x8
245x8
245x8
250x8

Paused Beltless Squat
Worked up to (yesterday and today both included):
275x5
290x5
305x5
(from today:) 320x8

Overhead Press
Barx5
95x1
145x1
155x1
155x1
155x1
155x1
155x1
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PostSubject: Re: The 1400 or Bust Log   Thu Dec 12, 2013 11:42 pm

From Tuesday:

Reverse-Band Squat
135x5
225x5
275x3
315x3
365x2
405x2
455x2
475x2
500x3 (PR)
365x8
315x10
315x10

Block Pulls, Knee Height
485x10
485x10
485x10

Normal-Stance Squats, beltless
185x10
185x10
185x10

Notes: Awful. 500x3 was brutal, but a 3RM PR. I just didn't feel strong at all. It was one of those days where the number looked in retrospect much better than I actually felt.
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PostSubject: Re: The 1400 or Bust Log   Thu Dec 12, 2013 11:47 pm

Wednesday:

Feet-Up Paused Bench Press
Barx10
Barx10
95x5
135x5
185x1
210x1
230x1
240x1
250x1
260x1
270x1
280x1
170x15
170x12

Overhead Press
140x5
140x5
140x5
140x5
140x5

Neutral-Grip Pulldowns
110x10
130x10
130x10
130x8

Face Pulls, three sets

Front Raises
15x10, 10
20x10, 10
20x10, 10

Notes: 280 is a near-max (absolute 1RM is probably ~290 with this setup); that was my goal for the day, so I was happy to hit it. I think I'm getting stronger on these, so that's exciting. My feet-up bench and floor press are both moving in the right direction.

Thursday:

Paused Beltless Squats
95x5
135x3
185x1
225x1
275x1
315x1
340x1
365x1
385x1
405x0
405x0
405x1

Notes: Paused beltless squat is now five pounds from my unwrapped, belted, non-paused squat; apparently, I have a lot to work on here. The belt goes back on this weekend, and I'm going to stop pausing my reps and start dropping into the hole--here's hoping I put together a good second phase of training. These squat variations were fun, and I'm very happy with how I tested out, but it's time to move on to bigger and better things.
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PostSubject: Re: The 1400 or Bust Log   Thu Dec 12, 2013 11:47 pm

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PostSubject: Re: The 1400 or Bust Log   Fri Dec 13, 2013 12:32 am

wtf is that logo thing

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PostSubject: Re: The 1400 or Bust Log   Fri Dec 13, 2013 12:34 am

Polo on+hat backwards=gametime
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PostSubject: Re: The 1400 or Bust Log   Fri Dec 13, 2013 12:38 am

that is not a polo

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PostSubject: Re: The 1400 or Bust Log   Fri Dec 13, 2013 1:19 am

Chris Anderson wrote:
wtf is that logo thing

lol, it's the Raw Unity logo. Eric Talmant asked that people post it on their videos to bring more attention to the meet.
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PostSubject: Re: The 1400 or Bust Log   Mon Dec 23, 2013 1:58 pm

Time to respawn. I'll keep this to a few paragraphs.

First: The wheels sort of fell off for my training about ten days ago, when I had a deadlift session (510x2x6). My deadlift felt like absolute dogshit, and I stopped the session after one rep. Afterwards, I went home, took a couple days off from training to heal up, and decided to write out a skeleton program for my RUM prep. Most of my plan remained the same, but I did modify my deadlifting moving forward. I feel fine about my deadlift, but I think that the high-volume, moderate-intensity approach ran its course, and the additional high-exertion squatting performed over the previous week had really caught up to me.

Second: Since that Friday, training's been going OK. I'll give a quick update on how each of the three lifts is going, as I think it'll help:

Squat: My paused, beltless squat got really good, and now I'm trying to relearn how to use stretch-reflex and squat with a belt. I hit ~65 bar lifts at 330 lbs. this week, including an easy 330x12, but it still feels awkward for me, and my conditioning isn't great. Overall, I feel good about where my squat is and where it's going, and I like my squat training heading up to the meet.

Bench press: Floor pressing has gone well, feet-up paused bench pressing has gone well, and my overhead pressing is getting better each week (I did 145x5x5 yesterday). I will soon be doing my competition bench press again, and I messed around with it (with 135) yesterday and immediately felt a HUGE difference from feet-up. I'm hoping that all of this carries over, and I'm optimistic.

Deadlift: I had some good weeks with my first phase of training (480 and 495 both went pretty well), but the phase apparently went too long and I laid an egg with my 510 week. I'm not thrilled with my deadlift programming moving forward, but I feel like I need to give it a try. The CAT/high-intensity alternation should at least help me recover better. Of the three, this is the lift that has been the biggest struggle this cycle. The only good news is that my SI joint issue hasn't bothered me in weeks.

Training skeleton program: https://docs.google.com/document/d/1ei9GKe5ImzqXl97vkxrItdjwz65Ycu2SiMwrilg9ymw/edit?usp=sharing
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PostSubject: Re: The 1400 or Bust Log   Mon Dec 23, 2013 2:21 pm

Also, something I forgot to mention: I've been using carb backloading for my diet for almost the last month at ~2200 cals per day. I've felt really good with the added fat, and though the amount of food I'm eating is nowhere near where it once was (the sheer volume is a lot less, so there was a period in which I was hungry all the time), I've been doing well on it. Coming off the last meet, I was going to bed near 165, and this morning I woke up below 158 for the first time this month. I've probably lost 2-3 pounds so far (it's hard to tell ) and can see myself starting to lean out again. The goal is to continue this until my morning weight reaches around 155, then make a much smaller weight cut for RUM. My strength hasn't been affected like it was with higher-carb dieting, which is great, and though it has sucked having one cheat meal so far (and none on the horizon), I will deal with it.
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PostSubject: Re: The 1400 or Bust Log   Mon Dec 23, 2013 5:01 pm

Do you just throw in accessory work as you see fit or are you planning on sticking to just that written plan?

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PostSubject: Re: The 1400 or Bust Log   Mon Dec 23, 2013 6:41 pm

Chris Anderson wrote:
Do you just throw in accessory work as you see fit or are you planning on sticking to just that written plan?

I don't program it, but I've been doing a lot more accessory work than before. This is just for the main movements; lately I've been doing 4-6 accessory exercises for most training sessions.
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PostSubject: Re: The 1400 or Bust Log   Tue Dec 24, 2013 3:53 pm

Squats
95x5
135x5
185x3
225x3
275x3
325x2
360x11 (PR)
405x3 (PR)
225x4
225x4
225x4
225x4
225x4

GHRs
x15
x15
x15

Leg Curls
BWx300

Notes: It's good to finally put together a really strong session--it had been a week or two since I had done anything all that significant in training. My unwrapped squat is getting more comfortable (this was my third session), and I'll be using it for (I think) a week or two more before I transition to wrapped squatting. Even then, I'm thinking I'll keep working on my unwrapped squat. It felt good to do 405 for a triple; that's been a secret unwrapped goal of mine for a while. I am getting to the point where I am no longer ashamed of my unwrapped squat.

Here's the thing: my unwrapped squat is clearly better than nine months ago, when I was finishing smolov jr. However, I haven't seen an increase in my wrapped max. In that time, I switched knee wraps (this is all post-gastroc tear), and I wonder if the Inzer grippers are really the best things for me. I can crank them tight, and they feel tight, but to really take advantage of them, I need to drop faster into the hole and rebound. I tend to descend slower on my first attempt, so I'm thinking of trying a stiffer 2.5m knee wrap; I'm going to buy the Lilliebridge WR wraps and experiment with them. Worst-case is that they don't help; best-case is that my wrapped squat jumps up via gear-whoring. The gap is definitely closing between my unwrapped and wrapped squat, as I couldn't hit 360x11 or 405x3 back when I squatted 520 (my bests, coming off of jr, were 365x8 and 405 for a single, done the same week as 520). So, maybe it's time to see how I do with a new pair of wraps.
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PostSubject: Re: The 1400 or Bust Log   Tue Dec 24, 2013 3:55 pm

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PostSubject: Re: The 1400 or Bust Log   Fri Dec 27, 2013 2:21 am

Feet-Up Paused Bench Press
Barx10
95x5
135x5
185x2
225x2
240x2
255x2
270x2 (missed third)
160x15
160x11

Overhead Press
Barx5
95x5
145x5
145x5
145x5
145x5
145x5

Face Pulls, four sets

Tricep Pushdowns, four sets

Front Raises, two sets

Notes: It was nice to get back to feet-up benching after a week away, and today went well. Most of my sets were very strong, and I almost hit 270x3; my guess is that my max on this is ~290. Overhead pressing looks ugly, but it's improving. I'm set to do some very light comp benching next week; and after that, I'll start to find out if my bench has improved at all.
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PostSubject: Re: The 1400 or Bust Log   Sat Dec 28, 2013 12:06 pm

You get close to 100lbs out of wraps? Did I get that wrong?
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