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 Lorenzo's Training Log

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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Feb 23, 2015 10:46 pm

Well it was just injuries galore today. Didn't even finish my warm ups for squats and I strained my hamstring. After I did that I decided to stop before it got worse, so I moved on to bench. Made it up to 265lbs and when I got up off the bench my lower back went into a spasm. As of right now everything seems fine nothing to be worried about I just need to take a bit of a deload and recover. Hopefully it works itself out by Thursday.
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PostSubject: Re: Lorenzo's Training Log   Sun Mar 01, 2015 5:06 pm

Switched up my programming and will now be running the Juggernaut Method. I've also decided to give Olympic Lifting a try and will be working them in as well on fridays. The program will basically go like this during the week:

Sunday: Squat
Monday: Bench
Tuesday: Rest
Wednesday: Deadlift
Thursday: Overhead Press
Friday: Olympic
Saturday: Rest

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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sun Mar 01, 2015 5:12 pm

Squat day: (all sets performed beltless)
Low Bar Squat: 5x10 315lbs
Note: holy shit this sucked
High Bar Pause Squat: 5x5 225lbs
Note: my sticking point for squats is typically about half way up so that where I incorporated the pause as opposed to the bottom.
Stiff Leg Deadlift: 3x8 225lbs
Leg Press: 5x10
GHR: 4x10
Leg Extension: 5x12

Okay so basically the first week of the juggernaut method calls for 5 sets of 10 with about 60% first couple of sets were okay, but after a while it was basically cardio. After being thoroughly exhausted from squats I decided to take everything down a notch or five. Otherwise I'm pretty pleased with my performance, although I doubt I'll be too happy come tomorrow morning when the doms starts kicking in.
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PostSubject: Re: Lorenzo's Training Log   Wed Mar 04, 2015 10:25 pm

Wednesday March 4th:
Deadlift: 5x10 150kg-170kg
Note: excessive volume for the win
High Bar Squat: 4x8 120kg
Block Pulls: 2x3 170kg, 1x3 210kg
Penday Rows: 4x10
Reverse Grip Barbell Rows: 4x10
Snatch Grip High-Pulls: 5x5
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PostSubject: Re: Lorenzo's Training Log   Sun Mar 08, 2015 11:02 pm

Thursday summary: Bench 5x10 205lbs
Saturday summary: OHP 5x10 105lbs
Sunday:
Squat: 285x5, 335x5, 355 3x10
Rev Band Squat: 405x2, 455x2, 495x1, 545x1
High Bar Squat: 4x5 315
Stiff leg deadlift from deficit: 3x8 315
Ghr: 4x10
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PostSubject: Re: Lorenzo's Training Log   Wed Mar 11, 2015 9:48 pm

Monday:
Bench: 205x5, 215x5, 235x3x10, 285x2x1
Pull-ups: 5x12
Ring dips: 5x12

Wednesday: (all sets performed beltless)
Deadlift:150kgx5, 160kgx5, 170kgx3x10, 190kgx1, 210kgx1, 220kgx1, 240kgx1
High bar squat: worked up to 190kgx1 (PR)
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PostSubject: Re: Lorenzo's Training Log   Mon Mar 23, 2015 8:31 am

Monday March 23:
Bench: 165x5, 195x3, 225x1, 255x10, 295x2x1
Note: 255 was an amrap and possibly a PR not quite sure. After the last working sets on juggernaut I've been incorporating heavy singles and today's 295 moved surprisingly fast.
Pull ups: 70 total reps
Incline DB press: 85x4x8
T-bar rows: 4x10
Incline db flye: 3x15
Hammer curl: 3x10
Rope cable curl: 3x10
Dips: 4x10
Tricep pushdown: 3x10
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PostSubject: Re: Lorenzo's Training Log   Tue Mar 24, 2015 9:07 am

Tuesday March 24:
Squat: 275x5, 325x3, 355x1, 375x12 Amrap (cardio)
Rev Band Squat: 455x2, 495x2
High Bar Squat: 275x4x5
Stiff Leg Deadlift: 3x8
GHR: 4x10
Leg Ext: 5x12
Notes: Okay so squatting early in the morning sucks. Otherwise I was pretty pleased with today. Was hoping for more reps on squat, but I'll take 12. What surprised me most was how my limiting factor on the squats was my legs during the amrap and not my lower back like it is usually. Not sure whether to be happy or concerned...
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PostSubject: Re: Lorenzo's Training Log   Thu Mar 26, 2015 5:01 pm

3/26:
To sum up today I had no business training anything remotely related to my lower body. To begin with I was still sore from Tuesday's AMRAP on squats so I should have stopped right there, but my stubborn ass pressed on. Another sign was how I strained my adductor (I believe), yet again, by simply doing mobility work. After that I still continued to see if I could perform deadlifts made it to 135 and my lower back went into spasm. I then FINALLY decided to call it quits and work upper body.
Also to anyone paying attention to my log that may know of anyways to alleviate my adductor troubles feel free to give me some advice. All I can really tell you is that its a very dull pain which tends to happen every so often, but is alleviated within a day. I guess maybe the muscle itself is weak and just needs to be strengthened.
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PostSubject: Re: Lorenzo's Training Log   Thu Mar 26, 2015 5:05 pm

3/26:
OHP: 95x5, 115x3, 125x1, 135x9 AMRAP (not sure if PR still could be better though)
CG Bench: 135x2x8, 185x2x8, 225x5 (needs work)
Low Row Machine: 4x10
Dips: 4x12
Lateral Raises: 3x12
Face Pulls: 3x12
Rev. Curls: 3x10
One Arm DB Preacher Curls: 3x10
High Bar Pause Squat: 5x3 (done for mobility work and recovery)
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PostSubject: Re: Lorenzo's Training Log   Thu Mar 26, 2015 5:10 pm

Another question while I'm here: What do you guys think of starting off with high bar squat as a main lift during the beginning of a training cycle (typically the higher repetition portion) then as the cycle progresses transition into the low bar squat (my typical competition style) for the peaking? I've come across this idea before, I'm just not sure where. I am also unsure of the reasoning behind it.
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PostSubject: Re: Lorenzo's Training Log   Sat Mar 28, 2015 12:40 am

3/28:
Snatch: worked up to 80kg (PR)
Clean and Jerk: worked up to 100kg (PR)
Note: as far as the clean goes it wasn't a PR but for the jerk I have never been able to get that before.
Low Bar Squat: worked up to 495lbsx1
High Bar Pause Squat: 315lbsx5x3

Notes: Not that anyone cares, but olympic lifting is progressing quickly. Jerk still seems to be main issue. As far as powerlifting goes I was surprised at how well 495 moved considering how it was towards the end of my training. I'm also growing accustomed to the high bar position. Next variation to work on is the front squat.
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PostSubject: Re: Lorenzo's Training Log   Sun Mar 29, 2015 5:18 pm

3/29:
Squat: 345lbsx5x8
Note: Was pretty exhausted after this so I took my accessory work down a few notches. I expected this since I hit about 90% on Friday, but atleast I got the working sets done.
High Bar Pause Squat: 225lbs2x3
Leg Press: 5x10
DB Stiff Legged Deadlift: 60lbsx3x8
Note: was supposed to be GHR, but the one at the field house is broken. Rec services for the win.
Leg Curl: 3x12
Leg Ext: 3x12
Planks: 2min30sec
Decline sit up: 3x12
Hanging leg raise: 3x12
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PostSubject: Re: Lorenzo's Training Log   Sun Apr 05, 2015 10:43 pm

Monday:
Bench: 105kgx5x8, 140kgx2x1

So today is Sunday and this past Monday was the last time I was able to train. Training has been pretty inconsistent lately thanks to school and it's killing me. It looks like the next day I will be able to train will be Tuesday. After that my next training session won't be until Sunday and then I have the Iowa state meet the following weekend. To get to the point should I continue to do the Iowa state meet or not?
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PostSubject: Re: Lorenzo's Training Log   Mon Apr 06, 2015 11:31 pm

Was supposed to do 405 for 3 sets of 8 on squats tonight. I did 3 reps. That is all.

I want to blame the program for some reason, but I know I have no one to blame but myself for being so inconsistent with my training. I'm going to be out of Iowa City until Saturday for personal reasons, hopefully with this time off I'll be able to reevaluate my training and get a handle on things.
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 22, 2015 10:02 pm

Back to logging.
Bench: 245x2x6
Squat: 415x6 440x2 484 near miss
High bar squat: 315x5x5
Stiff leg deadlift 3x8 -as- GHR 3x8
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PostSubject: Re: Lorenzo's Training Log   Wed Jun 24, 2015 1:20 am

Bench: 295 3x2, 2x1, 5 reps with slingshot
Pendley Rows: 225 4x8
OHP: 135 5x3
Pull-ups: 7x10
Lateral raises: 3x12
Snatch grip high pulls: 5x5 -ss- rear delt raise: 3x12
Dips: 4x12 -ss- hammer curls: 4x10
Incline curls: 3x10 -ss- DB overhead ext: 3x10
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PostSubject: Re: Lorenzo's Training Log   Thu Jun 25, 2015 12:28 am

Deadlift: 500lbs 3x2, 545 missed at lockout
Front squat: 275 3x3
Snatch-grip block pull: 286lbs 2x8
Lat pull down: 3x12
Reverse grip barbell row: 4x10
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PostSubject: Re: Lorenzo's Training Log   Sun Jun 28, 2015 1:52 pm

Thursday:
Bench: 275lbs 1x6, 1x5
Weighted pull-ups: 3xfailure
Close grip bench: 225x3, 245x3, 265x3, 275 2x3
DB rows: 3x10
Weighted dips: 4x10 -ss- DB curls

Sunday:
Bench: 295lbs 3x2
Spoto press: 225x3, 245x3, 265x3, 275 2x3
Pull-ups: 90 total reps
DB press: 90 4x10
Barbell bent over row: 225 3x10, 275x8, 315x5
Incline flys: 3x15
Dips: 4x12 -ss- reverse curl: 4x10
Skull crushers: 3x10 -ss- hammer curls: 3x10
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 29, 2015 9:19 pm

Squat: 180kg 5x2 beltless
Reverse band squat: 495lbsx2 beltless, 545lbsx2 beltless, 585lbsx1, 605lbsx1

Called it short on account of homework
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PostSubject: Re: Lorenzo's Training Log   Wed Jul 01, 2015 11:44 pm

Bench: 275lbs 3x2, 295lbs 2x2, 305lbs 1x2
Bench w/ slingshot: 315lbsx2, 335lbsx2, 355lbsx2
Deadlift @ 1inch deficit: 455lbs 2x2, 475lbsx2, 500lbs 2x2
Front squat: 100kgx5, 110kgx4,140kgx3, 150kgx2, 180kg failed PR attempt
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PostSubject: Re: Lorenzo's Training Log   Thu Jul 02, 2015 2:37 am

LTomasiello wrote:
Another question while I'm here: What do you guys think of starting off with high bar squat as a main lift during the beginning of a training cycle (typically the higher repetition portion) then as the cycle progresses transition into the low bar squat (my typical competition style) for the peaking? I've come across this idea before, I'm just not sure where. I am also unsure of the reasoning behind it.

Hatfield did this. I think it's just specificity and transfer of training. If you do those two exercises consecutively HBS --> LBS makes more sense than LBS --> HBS. Traditionally the Soviets don't like concurrent training for a sport like powerlifting unless it's a beginner. Hatfield was heavily influenced by the Russians.
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PostSubject: Re: Lorenzo's Training Log   Sat Jul 04, 2015 3:29 pm

LTomasiello wrote:
Called it short on account of homework

i dont know what this means

_________________
i lift things up and put them down

Solum per exitum.
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PostSubject: Re: Lorenzo's Training Log   Mon Jul 06, 2015 11:00 pm

Bench: 275lbsx1, 295lbsx1, 315lbsx1, 325lbsx1, 335lbsx1, 345lbsxfail
Squat: 440lbsx1, 462lbsx1, 505lbsx1
Low bar pause squat: 405lbs 11 seconds
High bar pause squat: 315lbs 25 seconds lol
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PostSubject: Re: Lorenzo's Training Log   Thu Jul 09, 2015 6:02 pm

Wednesday:
Bench: 295 2x1, 315 3x1
Deadlift: 455 5x2
Ohp: 176x1
Rev grip barbell row: 4x8
Stiff leg deficit deadlift: 3x8

Came to the conclusion that my lower back and core strength is holding back my deadlift and possibly my squat.
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