Ultimate Iowa Powerlifting

A forum dedicated to powerlifting in Iowa and Iowa City
 
HomeCalendarFAQSearchMemberlistUsergroupsRegisterLog in

Share | 
 

 Gains on gains on gains: Sam's Training Log

View previous topic View next topic Go down 
Go to page : Previous  1 ... 9 ... 14, 15, 16, 17, 18  Next
AuthorMessage
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Dec 26, 2014 4:34 pm

Keosawa wrote:
The feet-up work is really going to help you out. No worries on missing on your first top-set selection; the first one will give you a baseline for the others, and if/when you're ever in doubt, rounding down is the best option. Nothing wrong with setting a base standard and then building off of it in subsequent cycles. Janis and I talked for a while about your programming and I really do believe you'll be in great position for this next meet.


I have no doubt in my mind that this'll be a great learning experience.


Deadlift:

8x2 @ 225 + 40lbs of chains.


Comments:
Didn't even break a sweat today. Worked on explosiveness and stability. I think I got in the bad habit of going too heavy on deadlift days too consecutively, and screwed myself over by not being recovered completely from session to session.

I trained at Barbell Central today. The Lilliebridge's new place is decent, but it doesn't beat Magni though. It's like half commercial gym, half powerlifting gym. It's very odd. It'll do for the next couple of weeks.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
Chris Anderson
Anabolic Furnace
Anabolic Furnace
avatar

Posts : 3023
Join date : 2011-11-02
Age : 24
Location : The City of Iowa

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Dec 26, 2014 9:54 pm

As interested as I am in seeing what will happen with your experience in this experiment, Sam, I am also interested in seeing how Janis's own training and programming will change as she sees how things go for others.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sat Dec 27, 2014 6:21 pm

12/27/14


Squat:
warmups
3x7 @ 225

Adductor Machine:
3x12 @ 150

Squat Belt Walks:
3x 20 feet (forward, then backward) @ 180lbs

Comments:
Squats felt good. First time I've done 7 reps in a LONG time. Also the first time I've done adductor work in like... ever. Squat belt walks were really interesting. I wish I had some 100 pound plates to work with, because I had 4 45's and I was running out of room between my legs. I'll post a video tomorrow or the day after with clips from the week and you can laugh at me waddling around.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
Chris Anderson
Anabolic Furnace
Anabolic Furnace
avatar

Posts : 3023
Join date : 2011-11-02
Age : 24
Location : The City of Iowa

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sat Dec 27, 2014 7:46 pm

4/7/10: the keoman secret to success

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Mon Dec 29, 2014 3:50 pm

12/28/14

Bench:
warmups
1x4 @ 225 <--- top set. 8.5 RPE
3x4 @ 200 <--- top set minus 12%

OHP:
2x10 @ 95
1x10 @ 85

DB fly:
3x10 w/ 40lbs DB

DB Curl:
1x10 45s
1x10 40s
1x10 35s

Comments:
Bench went well, I went more on the low end of the spectrum as far as RPE goes. I couldve probably done 230 or 235, but all the Lillibridges were squatting 600+ pounds so they were a little busy to come spot me. Everything else went fine. I overshot a little on the OHP and couldn't finish the last set at 95, went down to 85 and finished it no problem. Video will be up later.

Also, holy DOMS from adductor work batman. I've honestly never used that machine before and now two days later my adductors fucking KILL.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Mon Dec 29, 2014 4:16 pm


_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Dec 31, 2014 3:42 pm

12/31/14

Week 2 Day 1

Squats:
1x10 @ 135
1x7 @ 185
1x6 @ 225
1x4 @ 285
1x3 @ 315 <--- Top Set 8 RPE
2x3 @ 280 <--- Top set minus 12%

Reverse Hyper:
3x10 @ 230

seated hip abductor machine:
3x12 @ 190

Leg Curls:
3x10 @ 130

Comments:
So today was awesome. Talked to Ernie Frantz for a little bit, he was just kinda hangin out talking to people. He came up to me and made a comment about my westside tank, and was a super encouraging and positive dude. Derek Kendall was also hanging out making the weights his bitch. The goal today was to work up to a good 3 rep top set at 8.5-9 RPE, and I definitely had the amped up environment to do it in today.

Squat: I went a little too conservative today. I didn't want to make the same mistake as last time and overshoot what I thought I could do, so I erred on the side of too light. I finished my 3 reps at 315 fairly easy (about 8 RPE). I could have probably done 320 or maybe 325, but I screwed myself by using a lot of what I had in the tank on the 315. Oh well. This whole RPE thing is a new training experience and I'm sure I'll get used to it soon.

I'm getting a better hang of the reverse hyper, so that's good. I added more volume to that, and hip abductions, but stuck with the same numbers for hamstring curls because my hammies were fried. A lot of progress today.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
babyeater
Class II
Class II
avatar

Posts : 421
Join date : 2012-07-22
Age : 31

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Dec 31, 2014 6:22 pm

This is so excellent. I can't even imagine training there. OMG. All of the feels. As far as the RPE, this is a good time to experiment with it in proximity to the meet. I'd keep in mind your experience today versus the last session in how you judge the next one. We can talk weight range a little bit for what you might want to shoot for for your heavy double next week too. Much bravos, many progress.
Back to top Go down
View user profile http://www.babyeaterlifts.wordpress.com
Chris Anderson
Anabolic Furnace
Anabolic Furnace
avatar

Posts : 3023
Join date : 2011-11-02
Age : 24
Location : The City of Iowa

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Dec 31, 2014 9:30 pm

What the hell do you mean reverse hyper with 230

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Jan 01, 2015 12:38 pm

Chris Anderson wrote:
What the hell do you mean reverse hyper with 230

Uhhh 2 45's and a 25 on each side? Unless my math is wrong...

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
Chris Anderson
Anabolic Furnace
Anabolic Furnace
avatar

Posts : 3023
Join date : 2011-11-02
Age : 24
Location : The City of Iowa

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Jan 01, 2015 2:12 pm

The heaviest I have ever gone is a 45 on each side. What the hell are you doing that you are nearly tripling that?

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Jan 02, 2015 10:48 am

Chris Anderson wrote:
The heaviest I have ever gone is a 45 on each side. What the hell are you doing that you are nearly tripling that?

I dunno, I just do dis:



_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Jan 02, 2015 10:51 am

1/1/2014

Bench:
warmups
1x10 @145 <--- I fucked up and lost track of counting
5x8 @ 145 <--- feet up, paused

Chest supported T-bar rows:
3x12 @ 135

Facepulls:
3x12 @ 72.5

Lat Pulldowns:
3x10 @ 160

Comments:
Had to use the poverty bench again today, but I found that putting a yoga mat on it gave me decent grip so this sessions really wasn't half bad. Other than that, just a lot of back work. I'm helping my sister move in a little bit, and I'm supposed to have a deadlift day later today... We'll see how I feel after the move. My back was pretty toasted from yesterdays sesh.

_________________
I like to pretend I know what I'm doing


Last edited by SSchwartsenator on Thu Jan 08, 2015 1:08 pm; edited 1 time in total
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sat Jan 03, 2015 4:14 pm

1/3/2015

Deadlift:
1x5 @ 135
1x4 @ 225
1x3 @ 275
1x4 @ 335 <--- Top Set (8 RPE)
2x4 @ 300 <--- Top Set minus 10%

Deadlift w/ chains:
6x2 @ 225+40lbs chains

Comments:
Super good day today. Everything moved fast and nothing slowed down. Stumbled upon the Team Lilliebridge training sesh so there was a lot of big boys deadlifting. I also did not have the shortest pair of shorts in the room which has been previously unheard of.

Deadlifts: My set up could use work, but my approach to today was basically "Don't think about it. Just get a big breath, and pull". Kept the speed consistent and I was really glad about that. Everything FELT fast. The only reason I was wearing a sock is because my shin was bleeding. Idk what it is about the bars here, but they tear EVERYONE'S shins the fuck up.


_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sun Jan 04, 2015 5:51 pm

1/4/15

Squat:
1x5 @ 135
1x5 @ 185
1x5 @ 225
3x5 @ 245

Seated adductor machine:
3x20 @ 130

Belted squat walks:
3x 20 feet forwards and backwards w/ 225lbs


Comments:
Easy day today. Bumped up the volume on everything. Squats felt good, and moved fast.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Jan 07, 2015 1:37 pm

1/6/14

Bench:
1x5 @ 135
1x5 @ 175
1x4 @ 205
1x2 @ 225 <--- wrist wraps on
1x3 @ 235 <--- wrist wraps on + handoff (8.5 RPE)
2x3 @ 205 <--- top set minus 12%

Squat:
1x5 @ 145
1x5 @ 195
1x5 @ 235
1x3 @ 285
1x1 @ 315
1x2 @ 330 <--- 9-9.5 RPE
2x2 @ 290 <--- Top set minus 12%

Comments:
My bench went surprisingly well considering I wasn't on my A-game. I went to the gym at 9 because I had to be on the road in the early afternoon. Bench strength was there, but it was a little sloppy. I could tell I wasn't as honed in as I normally am and the bar was touching on my chest in several different places. Regardless, got a good 3 rep set of 235 that I was happy with in regards to bar speed and exertion.

Squats on the other hand... Those did not look pretty. This was one of the first times I've ever had to go to the gym with a deadline in mind like "okay I gotta be outta here by (insert time here)", and I really rushed myself on squats. the 315 rep was tough, tougher than in was last week, so I knew this wasn't gonna be pleasant. I got the 330, but holy shit was it sloppy. It was also higher exertion than I wanted. Definitely had to grind through my usual sticking point.

Will upload week 2 highlights later.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Jan 08, 2015 1:25 pm


_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Jan 08, 2015 1:28 pm

1/7/15

Week 3 Day 2

Bench:
warmups
6x8 @ 155

Lat Pulldowns:
4x10 @ 160

Tricep Pulldown:
3x12 @ 70

Facepulls:
3x12 @ 70

Comments:
Easy day. I was starting to get gassed by the end of the bench sets though. I don't think set 6 was moving as fast as set 1. Not that there was any grinding by any means, just not as explosive.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Jan 09, 2015 12:37 am

1/8/15

Deadlift:
1x5 @ 135
1x4 @ 185
1x4 @ 225
1x3 @ 275
1x3 @ 315
1x2 @ 365 <--- Final Top Set (8.5 RPE)
1x1 @ 385 <--- Thought I could put some more weight to push for a higher top set, but after the first rep I could tell the second one wasn't going to move nearly as fast and stopped. The weight definitely would have come up, but we're working on speed and consistency at this point.

2x2 @ 330 <--- Top Set (365) minus 10%

Speed Pulls:
7x2 @ 225+40lbs chains

Reverse Hyper:
3x10 @ 90

Comments:
Decent day. Got a little carried away and pushed my top set too high. The 365 moved really well and thought I could do more, but after the first rep I could tell it was gonna move slow. Still working on my set up. Some reps I had it, some I didn't. It's all about building speed and consistency at this point and the weight will follow soon enough.


_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sat Jan 10, 2015 6:59 pm

1/10/15

Squat:
1x5 @ 145
1x4 @ 195
1x3 @ 235
3x3 @ 265

Banded adductor work:
3x15

Squat walks:
3x 20 feet forwards and backwards @ 245

Comments:
Squats felt good. Really focusing on "knees out". rigged up some bands to the side of the rack and did some adductor work (I was kinda proud of my creativity on that one). Squat walks went well as well. I think 245 is the highest I'll go for now (2 100lbs plates and a 45) just because the chains dig into my inner thigh so fucking bad. I'll be playing around with increasing sets, speed, etc.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Mon Jan 12, 2015 1:48 pm

1/11/2015

Bench:
warmups
1x2 @ 225
1x2 @ 250 <--- Top Set PR @ 9 RPE
3x2 @ 220

Dips:
3x10 w/ 25lbs plate


Comments:
Bench went super well today. The only thing I'd handled close to that weight was 1 rep at 245 on my way to my PR of 265. The 250 today felt good, the weight just moved towards my head on me on the second rep so I had to fight it a little bit to get it back in the groove. I'm glad I'm getting more comfortable with "heavy" weight though, because that's always where my downfall on bench is. I get psyched out and either let the weight drop too fast, or rush the lift before I'm properly set up. Bench feels good mang.

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Mon Jan 12, 2015 1:58 pm


_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Tue Jan 13, 2015 10:27 pm

1/12/15

Body Building Day

Lat Pulldown:
3x10 @ 170

Banded Tricep Pulldowns:
3x15 w/ green band

Barbell Shrugs:
3x12 @ 225

Hammer Curls:
3x12 w/ 55's

Straight bar tricep pulldowns:
3x12 @ 80

Pullups:
3x8

Comments:
Easy day, just came in to get a good pump. Didn't wanna get too carried away and be tired for the next days training


_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Tue Jan 13, 2015 10:36 pm

1/13/15

HEAVY SINGLES WEEK YUSSSSSS

Squats:
1x5 @ 145
1x4 @ 195
1x3 @ 235
1x1 @ 285
1x1 @ 325
1x1 @ 350 <--- Top Set @ 9 RPE. Little tough, because it's heavy, duh, but no grinding.
3x1 @ 315 <--- Drop sets @ top set weight -10%

Reverse Hyper:
3x12 @ 180

Banded Abductor work:
3x12 w/ 2 mini bands <--- works surprisingly well. Definitely worked for these

Leg Curls:
3x12 @ 130

Comments:
Tied my raw squat PR with ease. chika chika yeahhhh. That means my squat is somewhere in uncharted territories and that gets me excite. I put this attempt and my last attempt at 350 side by side on instagram to really highlight the differences. I've found this past week that I feel so much stronger in the hole keeping my head in a neutral position. I basically look at the ground a foot or two in front of me now, and this also helps with cueing my knees to stay out since I'm looking DOWN at them. Those tricky bastards aren't sneaking inwards on me anymore.

http://instagram.com/p/x0h0RtG3su/

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
Chris Anderson
Anabolic Furnace
Anabolic Furnace
avatar

Posts : 3023
Join date : 2011-11-02
Age : 24
Location : The City of Iowa

PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Jan 14, 2015 4:09 pm

I remember when you missed 350 with wraps. GJDM

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
View user profile
Sponsored content




PostSubject: Re: Gains on gains on gains: Sam's Training Log   

Back to top Go down
 
Gains on gains on gains: Sam's Training Log
View previous topic View next topic Back to top 
Page 15 of 18Go to page : Previous  1 ... 9 ... 14, 15, 16, 17, 18  Next
 Similar topics
-
» "Gains on the horizon." : Jacob's Training Log
» Gains on gains on gains: Sam's Training Log
» ethics in business
» EXPANSION OF GMOS: MONSANTO GAINS COMPETITION AS INDIAN SCIENTIST DEVELOPS GM COTTON
» Re: Training/Seminars on the Revised IRR of 9184

Permissions in this forum:You cannot reply to topics in this forum
Ultimate Iowa Powerlifting :: General :: Training Logs-
Jump to: