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 Gains on gains on gains: Sam's Training Log

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Feb 05, 2015 10:33 pm

2/5/15

Squats:
warmups
1x8 @ 235 <---miscounted, oops
1x7 @ 245
1x7 @ 240

Banded Adductor work:
3x20

Leg Curls:
3x15 @ 140

Comments:
Squats went well. Janis said to concentrate on form this session, that's why the weight fluctuated a bit during my working sets. I'm also doing more weight on the hammie curl machine for more reps. I'm hoping for a pleasant surprise on my deadlift with my newly-founded stronger back and hammies. Speaking of deadlifts, no idea where I am with those. Next week will be my first light attempts to see if it aggravates my back at all.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Feb 06, 2015 9:09 pm

2/6/15

Bench:
1x6 @ 135
1x4 @ 175
1x3 @ 205
1x2 @ 225
1x1 @ 240
1x2 @ 255 <--- Top Set @ 9 RPE
2x2 @ 225 <--- Top Set minus 10%

Pullups:
3x14

Comments:
Rep PR. Woooo. More importantly, I'm really glad by how the 2 reps went. I maintained my tightness the WHOLE time, as opposed to doing a little bounce the last 2 inches of my descent like I normally do. I might be taking a few pounds off my max by how slow I'm descending, but it's helping me maintain tightness the whole time, and in return should help carryover into my competition paused bench. The second rep was a bit of a grinder, but not really too much. I nagged my elbow during squats yesterday and it was acting up so I called it after two drop sets. I'll finish off my accessory work tomorrow.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sun Feb 08, 2015 7:29 pm

2/8/15

Squat:
warmups
1x2 @ 275
1x1 @ 305
1x1 @ 225
1x1 @ 360 <--- Top Set @ 9 RPE.
3x1 @ 325

Reverse Hyper:
3x15 @ 180

Leg Curl:
3x10 @ 150

Comments:
Woooo squat PR. Looking back at it, I probably shouldve gone with a more comfortable 355, but idk, I just wanted 360. It wasn't the fastest, obviously, but I didn't come to a complete stop at my sticking point like I used to on heavy attempts. The bar kept moving the entire time. 7 weeks out now. Time is flying by

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Tue Feb 10, 2015 5:30 am

2/09/15

Feet up Paused Bench:
1x6 @ 160
5x6 @ 155
1x20 2 155

Pullups:
2x16
1x14

Band tricep pulldowns:
3x25 w/ purple band


Comments:
Wasn't super energetic and forgot my gym bag so I didn't go as high of weight on my speed bench sets. The 155 all moved really fast though. Repped out 2 red plates for shits and gigs and got 20 so that's cool.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Feb 11, 2015 10:36 pm

2/11/15


Deadlifts awwww yeahhh:
warmups
1x1 @ 354
1x1 @ 408


Comments:
It's my first time deadlifting since I tweaked my back several weeks ago. I was going to ease into things to see how my back was affected, so I did a lot of light warmups. As I started getting heavier I still felt no pain and my speed was maintaining itself very well. I got to 354 and it moved REALLY fast so I decided to go up a notch. The 408 moved super well. My setup could use work, but I haven't touched deadlift in three weeks so I'm not sweating it too much. I didn't psych myself up for this lift or anything, so I'm really glad that it still moved well and there was no grinding.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Feb 11, 2015 11:19 pm

Highlight vid from last weeks heavy doubles week. Squat didn't feel the greatest, my second rep was much better than my first. Bench felt REALLY great though. A little bit of grinding but I kept tightness the entire time and didn't bounce off the chest.


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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Feb 13, 2015 3:46 pm

2/12/15

Bench:
warmups
1x2 @ 205
1x1 @ 225
1x1 @ 250
1x0 @ 265
1x0 @ 260


Comments:
My benching is seriously fucking mind boggling. I had a super solid session last week, but as soon as it comes to singles it goes to shit. I really don't have much to blame or excuses to make. I feel like I could do a 250 for 3 reps but cant get a single on 260 or 265 like wtf body. I guess on a positive note, my sticking point has changed. I manage to maintain tightness the entire movement and can move off the chest fine, but it's stalling about 3-4 inches up now. So I'm glad my chest has been getting stronger.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sun Feb 15, 2015 7:09 pm

2/15/15

Squat:
warmups
1x3 @ 275
1x2 @ 305
1x4 @ 320 <--- Top Set @ 8.5 RPE
2x4 @ 285 <--- Top Set minus 12%

Reverse Hyper:
3x15 @ 200

Leg Extension:
3x15 @ 190

Leg Curl:
3x12 @ 150

Comments:
Squats felt good today. I didn't feel all loosey goosey like when I did my heavy double. I keep doing this thing where my hips come up behind me. It's not necessarily that I'm "good morning"ing the weight, its just a subtle movement and it bugs me. I dont know how to describe it, but it just looks weird. I've been doing it a bit lately on my heavy sets, so I have to get out of that habit. It was pretty obvious on reps 2-4 of my top set. I'll upload a vid later of just my top set.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Tue Feb 17, 2015 6:52 am

2/16/15

Bench:
6x6 @ 160 (there was one set of 7 somewhere in there... I miscounted)

Tricep Kickbacks:
3x12 w/ 35

Pullups:
3x14

Comments:
Felt really good today. I'm hoping to see some carryover to my competition paused bench. Every week these feet up paused bench sessions have gotten better and better. This week will be my first week pausing my reps on my bench top set, so it'll be good to see where that's at.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Feb 18, 2015 5:30 pm

Magni this evening?

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Feb 19, 2015 1:26 pm

2/18/15

Deadlifts:
warmups
1x3 @ 320
1x4 @ 353 <--- Top Set @ 8 RPE
1x4 @ 313 <--- Drop Set


Comments:
Deadlift went really well. In hindsight, I really didn't use that much energy. My top set all my reps moved fast and felt good. I could've easily done 2-4 more reps. I'm glad I cut it more conservative though, coming back from a small injury and all. I only did one drop set just because I was running out of time, and I also didn't have chains to use in the oly room. Next week I think I'll be good to fully incorporate everything back into my deadlift training again (drop sets and chain work specifically)

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sat Feb 21, 2015 3:04 am

2/20/15

Paused Bench:
warmups
1x4 @ 175
1x3 @ 205
1x4 @ 225 <--- Top Set at 8.5 RPE
3x4 @ 195 <--- Drop sets

Lat Pulldowns:
3x12 @ 180

Comments:
Today was the start of working my paused bench and it went SUPER well. This was my opener at the July meet and I did it for 4 pretty easy reps. I had at least one, if not two more in me. I'm really glad to see a lot of carry over from my feet up paused benching.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Tue Feb 24, 2015 10:12 pm

2/22/15

Squat:
warmups
1x3 @ 275
1x2 @ 305
1x3 @ 325 <---- first set wrapped
called it quits

2/24/15

Feet Up Paused Bench:
warmups
3x6 @ 165
3x7 @ 160

Pullups:
3x15

Band Tricep Pulldowns:
3x12 w/ green band

Facepulls:
3x12 @ 100

Reverse Hyper:
3x10 @ 180

Bat Hangs

Comments:
My squat day Sunday flared up my back injury again. It's not back to square one, but it's definitely a couple steps back. I got to my first wrapped set in a long while, at 325, and absolutely smoked the weight. It felt incredibly good. I was impressed at how comfortable I felt in the THP wraps at Magni. Unfortunately as I walked around a bit after the set my back started yelling at me and I made the call to quit it for that day. I unloaded everything and attempted to squat the bar a few times and that went okay.

I hate to be super paranoid about stuff, and I know this is totally overplayed in the fitness community, but I think my butt wink may be a part of what caused this injury. It's not very subtle and any attempts at bracing my core or tight belts and such only help so much. It's still pretty pronounced. I can't blame my hamstrings because those are as flexible as they've ever been. So I guess I just need to do more research on the topic.

On the plus side, the one set I did get to do went super well and I'm excited still to see where my wrapped squat is at.

Bench went well. Feeling comfortable in the pause and bumped up the weight a little bit. Not much to say besides that. We'll see how a good 3 rep paused top set goes this Friday. That should hopefully be around what my opener is, if I'm being conservative.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Tue Feb 24, 2015 10:41 pm


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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Feb 27, 2015 1:00 pm

2/25/15

Deadlifts:
warmups
1x3 @ 343
1x2 @ 391 <--- Top Set 10 RPE
3x3 @ 331


2/26/15

Squats:
warmups
1x5 @ 265
2x7 @ 255

Leg Curls:
3x12 @ 150

Reverse Hyper:
3x20 @ 90

Comments:
Deadlift Day: I got really excited that I had no back pain from whatever happened Sunday and that clouded my judgement on what I could do. I could also tell my hamstrings were already tired for whatever reason. I was supposed to work up to a 3 rep top set at 9 rpe, but went too heavy. Did some drop sets and called it a day. Good note from this is that my deadlift is still on track and theres no pain.

Squat Day: I don't know why, but I did something I havent done in almost two years... I squatted flat footed. I was doing warmups and just did the bar before I had a chance to put my oly shoes on, and it felt surprisingly good. I felt more work being done by my hips than my lower back. I think this is coming from recently learning how to open up my hips, since the initial reason I bought oly shoes is cause my hip flexors killed after squats. I'm not gonna change anything up right now with a meet 4 weeks out, but this may be something I experiment with after the meet and seeing which shoe choice works best. Other than that, I squatted with no pain, which was awesome. So it looks like whatever happened last Sunday must have been some weird anomaly. I'm preparing to do a heavy wrapped double this Sunday. This will give me a better idea of what my opener is at.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sat Feb 28, 2015 8:33 am

2/27/15

Paused Bench:
warmups
1x3 @ 215
1x3 @ 235 <--- Top Set @ 8.5 RPE
3x3 @ 205 <--- Drop Sets w/ press command

Dips:
3x8 w/ 45

Lat pulldown:
3x10 @ 190

straight bar tricep pulldowns:
3x15 @ 80

Comments:
Super good bench day. My paused bench is pretty much on par with my touch and go bench which has never happened to me before. The feet up paused bench is definitely working. I had at least 1-2 more left in the tank tonight. Pumped to see what I can do for a paused double next week.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Mon Mar 02, 2015 5:08 pm

3/1/15

Squats:
warmups
1x2 @ 305
1x2 @ 325 <--- Wrapped
1x2 @ 355 <--- Wrapped Top Set @ 8.5 RPE

T Bar Rows:
3x10 @ 180

Reverse Hyper:
3x20 @ 180

Leg Extension:
3x15 @ 200

Comments:
Last week I tried the THP wraps before I called it, but this week I decided to go with the Power Belly Felonies (bcuz go big or go home). Holy shit these wraps are aggressive. I decided to change up wraps because I'm not squatting the same as I was when I last used wraps. Last time I preferred more of a rebound to help me with the stretch reflex, but now I don't rely on the stretch reflex as much and wanted something stiffer. I didn't go crazy heavy today since it was my first time with these wraps, but I think my opener should easily be in the 370 range. We'll see how it feels coming into the heavy singles week.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Wed Mar 04, 2015 4:50 pm

3/3/15

Criss-Cross Apple Sauce Paused bench:
6x7 @ 165

Dips:
3x15

Face Pulls:
3x15 @ 90

Comments:
Keepin on with that paused bench bumping up the weight every now and then. Finished all six sets with 165 and the speed was good throughout the whole workout.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Fri Mar 06, 2015 3:29 pm

3/4/15

Deadlift:
warmups
1x2 @ 375 <--- Top Set 8.5 RPE.
3x2 @ 331 <--- Drop Sets


3/5/15

Squats:
warmups
2x6 @ 265

GHR:
2x10
1x12

Speed Pulls:
5x3 @ 225+50lbs chains

Reverse Hyper:
2x20 @ 180


Comments:
Deadlift day was good. Everything moved fast, and didn't overshoot myself like last time. My deadlift still isn't where I want it to be and it's easily my slowest progressing lift, but this isn't anything new. I have surprised myself in the past though, so we'll see where I'll be at with a week and a half to two weeks of rest from it come meet time.

I was super tired when I went in to squat last night and decided to call it after two sets, as opposed to trying to struggle through a third set and possibly aggravating my back again. Worked on some speed pulls which I havent done in awhile since I did my deadlifts at the Field House and those felt really good.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sun Mar 08, 2015 9:43 pm

3/6/15

Press-Command Bench:
warmups
1x2 @ 225
1x2 @ 245 <--- Top Set @ 9RPE
3x2 @ 215 <--- Drop Sets

neutral grip lat pulldowns:
3x12 @ 170

Skullcrushers:
3x9 @ 105


3/8/15

Squat:
warmups
1x2 @ 305
1x1 @ 325
1x1 @ 355 <--- Wrapped
1x1 @ 375 <--- Wrapped (5lbs PR)
1x1 @ 400 <--- Top Set @ 9RPE 30lbs PR

Comments:
Bench day went super well. I was not mentally in it WHATSOEVER. I don't know what it was, but my head was just not in the game. I'm glad that even if I wasn't mentally there, I could still hammer out a good double at 245 with press commands. I'm pretty sure my opener is gonna be in the 240 range. That's already almost a 20lbs meet PR in itself. I'm sure with the meet environment and my head in the game it'll be even better.

Squat day: I woke up late as shit because I forgot about daylight savings time and forgot to set an alarm (sorry sunday brunch crew). I had the idea of 375 in my head, but it just moved so fast I had to keep going. Luckily Arin showed up right as I got to my top sets so I got to use the mono. I don't mean to diminish my progress in any way, but holy shit the powerbelly felony wraps are so good. I don't know if I couldve done 400 with any other wrap. I'm really excited I finally hit dat 2x body wheyt squat and I have even more in the tank to bring to the meet. I'm excite.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Sun Mar 15, 2015 2:51 pm

Oh wow I havent logged like all week....


3/9/15

Criss cross apple sauce paused bench:
6x7 @ 171



3/12/15

Deadlift:
warmups
1x1 @ 365
1x1 @ 395
1x1 @ 425 <--- Top Set 8.5 RPE
2x1 @ 375 <--- Drop Sets

GHR:
4x11


3/13/15

Press Command Bench:
warmups
1x1 @ 225
1x1 @ 245
1x1 @ 255 <--- Top Set 9 RPE
3x1 @ 225 <--- Drop Sets

Face Pulls:
3x13 @ 90


Comments:
Light Paused Bench Day: I'm getting more and more comfortable with these every week and it's making me feel more comfortable "in the hole" while paused. The disparity between my touch and go bench and paused bench is very very small now. Every rep moved fast.

Deadlift Day: Not much to say besides just that it felt really good. I think I'm better at smaller jumps. I went from 365 to 395 instead of 405 and I think that set me up for success on the 425 attempt. I just gotta be smart with my weight selection on my deadlift. The 425 moved really fast and I would definitely be comfortable taking another 20-30lbs jump after that for a 3rd attempt. Hoping everything "clicks" on meet day with my deadlift like last time.

Bench Day: I feel incredibly solid benching 245 and it feels fast, but at 255 you'd swear I added 30 pounds instead of just 10. The weight still kept moving and there was no grinding, even if it wasn't really as fast as I want it to be. I think the most important thing though is how solid I'm feeling while benching, not necessarily the weight I'm benching. I feel good pausing, I feel explosive off the chest, my butt is staying down, and I'm keeping my back super tight. I think 240 would be a good opener, and my 2nd attempt will probably be in the neighborhood of this 255.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Tue Mar 17, 2015 8:48 am

3/15/15

Wrapped Squat:
warmups
1x1 @ 355 <--- First set wrapped
2x1 @ 380 <--- wrapped
1x0 @ 380

Reverse Hyper:
3x15 @ 90

Leg Extension:
3x12 @ 200

Comments:
Failed my first squat rep in as long as I can remember. I didn't dig into the wraps enough and the weight shifted back on me. It was a pretty tame bail, thank you based straps. I know it was a technique issue and not a strength one so I'm not super worried. This is what happens when you go work out at 9:30 after a long ass day at work and not eating since noon.


3/16/15

criss cross apple sauce bench:
6x6 @ 175

Band Pull Downs:
3x12 w/ green bands


Comments:
Went well. Don't know if I'll be doing these anymore before the meet, but they definitely helped me feel better with my pause at my near max bench attempts.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Mar 19, 2015 2:44 pm

3/18/15


Deadlift:
warmups
3x1 @ 405

Squats:
warmup
3x7 @ 270

Comments:
Last deadlift workout before the meet. My opener might be high 390's but decided to just do four plates because fuck doing math with tiny plates. The first rep moved fast, the second slowed down a bit, and I gathered myself and concentrated for the third rep which moved faster than the second. Not much else to say, just gotta hope everything clicks on my deadlift come meet day.

Squatted right after since I'm now and can't cram in a squat workout out here, just hit some volume. Also, I feel really bad for whoever my back spotter is gonna be because apparently a Large Inzer singlet is NOT made with taller people in mind. Pretty sure my butt hangs out at the bottom of a squat.

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Thu Mar 19, 2015 7:31 pm

Cool

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PostSubject: Re: Gains on gains on gains: Sam's Training Log   Mon Mar 23, 2015 5:08 pm

Meet prep is done and over with now. Spent a nice 4 days at home relaxing (got a legit massage and everything). I also ate way too much food... I weighed in at 204 last night (with shorts and a shirt). I work tomorrow morning at the Field House so I'm gonna weigh myself then with no breakfast and see where I'm realistically at.

Squat: I botched my last heavy squat workout but not gonna let it phase me too much. I think an opener around 380-390 is still completely doable. From there I'm hoping to make a small PR around 405, and then balls to the wall after that with whatever I got in the tank, hopefully 420 (blaze it fgt).

Bench: 240 Opener. No doubt about that one. 255 second attempt, and the it honestly depends on how fast that moves whether I take a 5 or 10 pound jump. My bench is extremely unforgiving so I'll most likely err on the conservative side.

Deadlift: High 390's opener, maybe 403 if I'm really feeling good. After that, I want a small a PR at 435, and lastly 450 third attempt with everything I got left. I really want that 450.

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