Comments: Saw a lot of success this training session. I squatted a little narrower than I normally do, and it worked out surprisingly well. I also did some heavy doubles with wraps to get more accustomed to it. I got in a groove with my third set and really dug into the wraps. The faster the descent, the faster my lift is seems to be the trend right now. Finished off with some lighter work with the narrower stance to just really ingrain it into my head some more.
Bench was also very good. Huge focus was on not getting my ass up off the bench, which was a success. I have to keep mentally telling myself to not push UP, and then I don't have that problem. Also had three 6 second lifts. There was more grinding on that bench than Fieldhouse on a friday night.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Gains on gains on gains: Sam's Training Log Thu Jun 05, 2014 1:22 am
SSchwartsenator wrote:
Fieldhouse on a friday night.
i just threw up in my mouth
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Tue Jun 10, 2014 12:53 am
Comments: Didn't go super hardcore today, just trying to get back into the groove of things after 4 days of drill. Really hammered in that narrower squat stance and speeding up both the eccentric and concentric parts of my squat. Bench went okay, worked on some paused reps, and I will continue to do this for the next 4 weeks leading up to the competition. I don't really know what my paused 1RM stands at, and I don't plan on finding out until the meet, so that'll be interesting. Grinded out an 8 second lift on my last rep for bench today. I don't know if I should be proud of my grinding skills or not, but holy shit did that take forever.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Wed Jun 11, 2014 2:54 pm
06/14/14
Long story short: My annual training got moved from July 24-August 10 to June 15-30. This came super short notice as I was just told about it yesterday. I'm unsure of where my training is gonna go, but hopefully I can at least find somewhere to crank some reps out while I'm in Cali.
Second: I decided I REALLY need to clean up my diet. I'm sitting at ~205 and 17-18% bodyfat. That second number needs to be a lot lower. I'm not image self-conscious by any means, but my First Sergeant called me fat in one way or another AT LEAST a dozen times last weekend. He does have a point, I have gained weight, and not all of it is good wheyt. So starting after the meet mid July I'm gonna get serious about my diet, which I've never done before. I don't even know where to start. I guess I gotta start eating green stuff now, and apparently St. Patty's day cupcakes don't count...
Subject: Re: Gains on gains on gains: Sam's Training Log Wed Jun 11, 2014 3:38 pm
SSchwartsenator wrote:
Second: I decided I REALLY need to clean up my diet. I'm sitting at ~205 and 17-18% bodyfat. That second number needs to be a lot lower. I'm not image self-conscious by any means, but my First Sergeant called me fat in one way or another AT LEAST a dozen times last weekend. He does have a point, I have gained weight, and not all of it is good wheyt. So starting after the meet mid July I'm gonna get serious about my diet, which I've never done before. I don't even know where to start. I guess I gotta start eating green stuff now, and apparently St. Patty's day cupcakes don't count...
Well, you can make serious body-comp changes in the span of a few months, so don't worry too much about it. It will be good though to start thinking more seriously about your diet, whether your goal is to lose weight or not--being aware of what you're fueling your body with can only have positive benefits. It was very hard for me to make these changes when I started because food is my only real vice and I really like sweets, soda, and fast food on the regular, but making small, incremental changes over time can help you deal with the change.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Wed Jun 11, 2014 10:19 pm
Keosawa wrote:
SSchwartsenator wrote:
Second: I decided I REALLY need to clean up my diet. I'm sitting at ~205 and 17-18% bodyfat. That second number needs to be a lot lower. I'm not image self-conscious by any means, but my First Sergeant called me fat in one way or another AT LEAST a dozen times last weekend. He does have a point, I have gained weight, and not all of it is good wheyt. So starting after the meet mid July I'm gonna get serious about my diet, which I've never done before. I don't even know where to start. I guess I gotta start eating green stuff now, and apparently St. Patty's day cupcakes don't count...
Well, you can make serious body-comp changes in the span of a few months, so don't worry too much about it. It will be good though to start thinking more seriously about your diet, whether your goal is to lose weight or not--being aware of what you're fueling your body with can only have positive benefits. It was very hard for me to make these changes when I started because food is my only real vice and I really like sweets, soda, and fast food on the regular, but making small, incremental changes over time can help you deal with the change.
Yeah, I'm not super worried about it right this second, but I know it's something I'm gonna have to focus on soon. I'm sure I'll get the hang of it. Fortunately I really don't have a lot of food vices, (aside from green tea, I love that shit) it's just a matter of focusing on WHAT I'm eating instead of just eating as much as I can. My 23 year bulk seems to be coming to a halt in the near future  Â
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Wed Jun 11, 2014 10:28 pm
06/11/14
Deadlift to knees: 1x5 @ 135 1x5 @ 225 2X4 @ 245 1X4 @ 265 (+doubled over black mini bands) 4x4 @ 245 (+doubled over black mini bands)
Comment: Spent a LONG time at the gym today. Those banded deadlifts are HARD. It's kind of tough to measure though, I don't really know exactly how much I was pulling, but I'll just keep track of what bands I use.
Bench: From here on out till competition I'm doing competition pauses on EVERY rep. With that being said, today was BRUTAL. I failed my 9th rep out of 10 coming back down to 135. I really focused on keeping every rep looking identical today, no matter the weight. I think I did find some success with the amount of pause work I did. My doubles at 195 came up a lot faster and more consistent today than they did Monday.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Fri Jun 13, 2014 4:55 pm
Decided to finish off my deadlift workout from the previous day which was NOT a good idea. I was completely shot. Speed was slow, and I didn't even get to my last sets. I was supposed to do doubles at 365 but that wasn't happening.
With that being said, I'm surprised at how well my squats went, since I was struggling to get 335 off the ground. I compiled a video of the FIRST time I decided to speed up my eccentric movement, and how it's progressed in a couple weeks. I'm seeing a lot of success with a slightly narrower stance and speeding up my squat overall. This was also my first session that I could squat with my REAL belt pain-free.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Gains on gains on gains: Sam's Training Log Fri Jun 13, 2014 10:04 pm
Are you sure that was the right shirt to wear when you were a.) deadlifting and b.) no longer squatting with your feet out at the rails?
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Gains on gains on gains: Sam's Training Log Fri Jun 13, 2014 10:06 pm
But those squats look fantastic. You probably put 20-30 lbs. on your max just by changing your technique.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Sat Jun 14, 2014 1:23 am
Keosawa wrote:
Are you sure that was the right shirt to wear when you were a.) deadlifting and b.) no longer squatting with your feet out at the rails?
Louie Simmons would be dissapoint...
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Sun Jun 15, 2014 7:14 pm
Well I'm at my squad bay that I'm staying at the next two weeks. Walked over to the gym here (a whole 200 yards away) to go check it out. I get out at 6 every day... Gym closes at 5
Tl;dr: FUCK
Andy Awad Class I
Posts : 531 Join date : 2013-12-08 Age : 38
Subject: Re: Gains on gains on gains: Sam's Training Log Mon Jun 16, 2014 10:52 pm
Just watched your squat vid, Sam. I agree with Kyle, your improvements look great. Real bummer about the gym, though. Is there anything at all you can do to keep active? In the past, I've experienced pretty decent maintenance by doing things like pushups, pullups, jumping squats and walking lunges a couple of days a week. Albeit that was before I seriously got into powerlifting, I am generally of the mindset that stimulating your muscles will at least keep them ready for when you can get back into training and make the transition back into the gym a little smoother.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Mon Jun 16, 2014 11:03 pm
2x 100 yard fireman carry with another marine on my back 7 pull-ups 10 push-ups
AMRAP of OHP an MRE box. 65 reps
Comments: Like I said, we get released too late to use the gym so I kinda had to make do. Idk how much this is all doing, but it's SOMETHING. Finished all of that up in about 20 minutes.
Thanks andy, I think that's what makes these two weeks even worse. I was actually chipping away at my squat and making real progress, but I'll still have 2.5 weeks or so before the meet when I get back. I'm thinking about doing a max day when I get back to see where my lifts are at.
Tentative plan is: week of July 1- HEAVY. Work in Doubles, maybe triples. Week of July 7- volume work with ~70% of maxes tested the week prior Week of July 14- light week/meet
Andy Awad Class I
Posts : 531 Join date : 2013-12-08 Age : 38
Subject: Re: Gains on gains on gains: Sam's Training Log Mon Jun 16, 2014 11:11 pm
I guess you answered my question lol. Nice work making due. And I hear ya, that does make it especially shitty timing, and I would be really frustrated. Hopefully you'll still get some PRs at your meet man. To cope with your frustration, maybe think about how in the grand scheme of your lifting career, this is just a bump in the road. A year from now your going to be smashing the weights your going to PR when you get back.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Tue Jun 17, 2014 9:18 pm
06/17/14
Ladies and gentlemen... I MANAGED TO SQUAT
Got released a little early from class, so I ran to the gym. Felt amazing.
Comments: Only managed to get a 50 minute workout in, but still felt nice. Squats were bleh, just cause I was tired, and lifted in my nike running shoes. I don't really care though, I'll take it. I'm just striving for maintenance right now. I did shrugs just cause. Hopin I'll be able to fit more gym days in when I'm out here.
Last edited by SSchwartsenator on Thu Jun 19, 2014 8:27 pm; edited 1 time in total
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Thu Jun 19, 2014 8:26 pm
6/19/14
Bench: 1x5 @ 95 1x5 @ 135 1x4 @ 175 1x4 @ 185 1x2 @ 205 4x3 @ 205 <--- first two reps TnG, last rep paused 1x5 @ 175
Band pulldowns w/ some black band: 5x10 1x12 b/w dips
Cable flies: 1x10 @ 20lbs each 2x10 @ 30lbs each 1x7 @ 25lbs each
Comments: Got off early again yussss. I'm starting to feel the adverse effects of not benching every other day. My bench volume definitely needs to stay up if I want my weight go stay up, which is a hard thing to accomplish out here. Again, I'm just gonna keep hitting as much as I can and strive for maintenance.
Deadlifts were okay. Just fucked around today. Kinda upset I couldn't get the 375. Got up about half up my shin and I just ditched it. Not worth getting hurt out here or being excessively sore the next day. Thinking about moving my hips down a hair, I'm starting almost at a pretty much stuff legged deadlift.
Andy Awad Class I
Posts : 531 Join date : 2013-12-08 Age : 38
Subject: Re: Gains on gains on gains: Sam's Training Log Sat Jun 21, 2014 1:01 am
repped for every workout you get while you're at training.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Fri Jun 27, 2014 9:54 pm
06/27/14
So I had to stop training because even while I wasn't sore the next day after working out, it affected my performance on the range. Being in a course to certify myself as a "Combat Marksmanship Coach", I couldn't afford to lose points on the range. Every little shake and twitch matters at 500 yards (ironically enough I did the worst at the 200 yard line. Got 3 head shots and 6 shots center mass in a tennis ball sized group at the 500 out of ten shots. Obamanotbad.jpg)
T bar rows: 1x10 @ 100 1x10 @ 145 1x10 @ 195 2x10 @ 145
Sitting shrugs: 1x12 @ 180 4x12 @ 270
Close grip cable pulls: 1x12 100 3x12 120
Comments: My squat speed felt good, but again, I didn't have my oly shoes so flat footed feels off. I don't wanna critique anything until I'm back inthe gym Monday with my proper gear and well rested. I'll measure where I'm at then.
Everything else was just random bodybuilding stuff. Got the day off tomorrow so a bunch of us are going to the beach. Suns out, guns out.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Mon Jun 30, 2014 10:06 pm
06/30/14
Well, things really couldn't have gone any shittier today
Comments: I was trying to work up to heavy singles to see where my lifts are at after my two and a half week break. I'm about 85% sure I re-broke my rib on my last rep of 285 squats. Did some sets of lighter weight, but decided to stop.
I grinded through a paused 230 bench.
Deadlifted 365 slow as shit and couldnt get 385 off the ground.
Don't know what else to say. Feels really discouraging with a meet less than three weeks away.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Gains on gains on gains: Sam's Training Log Tue Jul 01, 2014 12:27 pm
Success, for this meet, might just come down to getting in some attempts and absorbing your first big meet experience. Most people get anxious and make bad decisions on their first meets--if you're coming into this one in terrible shape, there isn't going to be much pressure on you to hit big PRs. If you're in really rough shape, you can always take token squats and deadlifts and do your best on the bench, or even ask Bill to switch over to bench-only.
Don't stress about it. You'll get your first meet in the books, even if you're not ready to hit numbers. You can get all the shit people deal with when doing their first meet out of the way. You'll get a little experience, and it'll just make your second meet--which might end up being your first REAL meet performance--a lot easier. Just remember that the next one is always only a few months away, and you don't have to do everything at this one.
SSchwartsenator Admin
Posts : 511 Join date : 2014-02-12 Age : 32 Location : Curlin' in yo squat rack
Subject: Re: Gains on gains on gains: Sam's Training Log Tue Jul 01, 2014 9:33 pm
Keosawa wrote:
Success, for this meet, might just come down to getting in some attempts and absorbing your first big meet experience. Most people get anxious and make bad decisions on their first meets--if you're coming into this one in terrible shape, there isn't going to be much pressure on you to hit big PRs. If you're in really rough shape, you can always take token squats and deadlifts and do your best on the bench, or even ask Bill to switch over to bench-only.
Don't stress about it. You'll get your first meet in the books, even if you're not ready to hit numbers. You can get all the shit people deal with when doing their first meet out of the way. You'll get a little experience, and it'll just make your second meet--which might end up being your first REAL meet performance--a lot easier. Just remember that the next one is always only a few months away, and you don't have to do everything at this one.
I think I'm just letting it affect me more than I should. It feels like the past few months of training were for nothing if I can't deliver when I'm supposed to. I cooled down today and definitely thought more rationally. Shit happens I guess. It looks like I'll be squatting beltless, and I'm hammering paused benches to see what I can do. As for my deadlift, fuck if I know, it's too late at this point. I can't believe I'm saying this, but I'm seriously considering sumo training post-meet. Maybe even just changing it up will give me some new outlooks on deadlifting. Worst case scenario I hate it and just switch back.
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Subject: Re: Gains on gains on gains: Sam's Training Log