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 Lorenzo's Training Log

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junkerarmy
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PostSubject: Re: Lorenzo's Training Log   Thu Dec 03, 2015 11:30 pm

Quote :
Bench: 335 4x10

ummm... I may be crazy but did your bench get a lot better recently?
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Fri Dec 04, 2015 12:02 am

Yes
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Dec 07, 2015 3:27 pm

Friday:
Hi bar Squat: 315 4x10
Hi bar pause below: 315 2x8
Olympic Work

God damn work capacity is still shit. I made it through High bar squats fine, but I tired out by the time I got to the pause squats and I had to reduce the volume... probably should have reduced the weight

Saturday:
Bench: 255 3x8
Close Grip Bench: 225 2x8
Slingshot Bench: 285 1x8
Barbell Row: 225 4x10
OHP: 95 3x10
Tricep Ext: 70 3x10
Flys: 35 3x10
Rev. Curls: 65 3x10

Need to reduce the weight.
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sat Jan 16, 2016 12:59 am

Back to training consistently again...
Monday 1/11/2016:
Olympic Work
Hi Bar Squat: 150kg 4x6
Hi Bar Squat Pause Above Parallel: 140kg 3x6
Stiff Leg Deficit Deadlifts: 315lbs 3x8

Tuesday:
Olympic Work
Bench: 275lbs 4x5
Wide Grip Bench: 265lbs 3x5
Pull-ups 4x10
*called it quits due to shoulder fatigue/pain

Wednesday:
cheater-Deadlift: 495lbs 3x4
cheater-Block Pulls: 495lbsx4, 545lbsx4, 585lbsx2
Pendley Rows: 225lbs 4x10

Thursday:
Olympic Work
Bench: 275lbsx3, 295lbsx2, 315lbsx2

Friday:
Hi Bar Squat: 365lbs 4x5
Hi Bar Squat Below Parallel: 335lbs 2x5, 365lbsx5
GHR: BW 4x10
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sun Jan 17, 2016 1:08 am

Saturday:
Olympic Work
Bench: 285lbs 3x4
Bench w/ Slingshot: 325lbsx4
Close Grip Bench: 275lbs 2x4
Barbell Rows: 225lbs 4x10
OHP: 40kg 3x10
Overhead Tricep Ext.: 35lbs 3x10
Flyes: 35lbs 3x10
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Jan 18, 2016 10:06 pm

Monday:
Low Bar Squat: 455lbs 3x4
GHR w/band: 4x10
Abdominal Work
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PostSubject: Re: Lorenzo's Training Log   Thu Jan 21, 2016 7:44 am

Tuesday:
CG Bench: 245lbs 4x6
Spoto Press: 225lbs 3x6
Pull-ups: 4x10
DB Shoulder Press: 60lbs 3x10
Dips:3x10
Incline Flye: 45lbs 3x10

Wednesday:
Box Deadlift: 180kg 4x6
Pause Deadlift: 160kg 3x6
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sat Jan 23, 2016 3:03 pm

Friday:
High Bar Squat: 365lbs 4x6
High Bar Squat Pause Above Parallel: 335lbs 3x6
Deficit Stiff Leg Deadlift: 315lbs 2x8, 405lbsx8
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sun Jan 24, 2016 9:14 pm

Saturday:
Bench: 285lbs 2x5, 275lbs 2x5
Wide Grip Bench: 245lbs 3x5
Barbell Rows: 245lbs 4x10
OHP: 50kgs 3x10
Overhead Tricep Ext.: 50lbs 3x10
Flyes: 60lbs 3x10
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Tue Jan 26, 2016 10:25 am

Monday:
High bar squat: 180kg 4x5
High bar pause squat below parallel: 170kg 3x5
RDL: 120kg 4x8
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Fri Jan 29, 2016 11:00 am

Wednesday:
Bench: 295lbs 3x4
Sling shot: 340lbs 2x2
Close grip bench: 285lbs 3x4
Pull-ups: 4x10 w/25lbs
DB shoulder press: 70lbs 3x10
Dips: 3x10
Incline flys: 50lbs 3x10

Thursday:
Deadlift: 465lbs 4x5
Deficit Deadlift: 455lbs 3x5
Chest supported rows: 3x10
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sun Jan 31, 2016 3:44 pm

Saturday:
Squat: 465lbs 3x4
Rev Band Squat: 525lbsx4
Axle bar Stiff leg deadlift: 245lbsx8, 335lbs 2x8
Banded GHR: 4x10
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PostSubject: Re: Lorenzo's Training Log   Mon Feb 01, 2016 9:32 pm

CG Bench: 120kg 4x6
Spoto Press: 110kg 3x6
Barbell Row: 110kg 4x10
OHP: 60kg 3x10
Overhead Tricep Ext.: 3x10
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PostSubject: Re: Lorenzo's Training Log   Mon Feb 08, 2016 9:23 pm

Strength Block 2016 Part 2:

High Bar Squat: 180kg 3x6, 190kgx6 Volume/Rep PR
High Bar Pause Squat Above Parallel: 120kg 3x6

Basically died after that 190kg set so had to really dial it down for the pause squats. In retrospect it wasn't the best idea to go for that PR considering what's to come for the rest of the week.
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PostSubject: Re: Lorenzo's Training Log   Fri Feb 12, 2016 12:18 am

Wednesday:
Bench: 285lbs 2x5, 2x4
Note: been thinking about taking away sinking in my bench press. Also need to dial back the weight a bit and stop missing reps.
Wide Grip Bench: 265lbs 3x5
Pull-ups: +25lbs 4x10 -ss- incline DB press: 60lbs 3x10
DB Shoulder Press: 60lbs 3x10
Dips: +10lbs 3x10
Incline fly: 50lbs 3x10

Thursday:
cheater-Deadlift: 525lbs 3x4
cheater-block pull: 555lbs 2x4
Note: felt great need to improve lockout and nail down a consistent set up every time
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sun Feb 14, 2016 10:34 am

Saturday:
High Bar Squat: 405lbs 4x5
High Bar pause below parallel: 365 2x5, 315x5
Banded GHR: 4x10

Note: back started to flare up during the high bar squats so I took down the intensity on the pause squats to manage it. Otherwise great training session.
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PostSubject: Re: Lorenzo's Training Log   Sun Feb 14, 2016 3:39 pm

Sunday:
Bench: 295lbs 3x4
Slingshot bench: 335 1x3, x1
Close Grip Bench: 265 2x4
Barbell Rows: 225 4x10
OHP: 50kg 3x10
DB flys: 50lbs 3x10
Tricep Pushdown: 50lbs 3x10 -ss- Hammer Curls: 25lbs 3x10 (BFR)
Bench continues to be less than where I want it to be...
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PostSubject: Re: Lorenzo's Training Log   Mon Feb 15, 2016 10:28 pm

Monday:
Low Bar Squat: 215kg/474lbs 1x4, 1x3, 3x1
Stiff Leg Deadlift: 120kg 4x10
Low Bar Squat Technique work

Wasn't really feeling today to start out with so that's already a bad start. First set of squats didn't feel right. I got all four reps, but was really straining in my low back. Second set was a little better, but I could feel myself misgrooving so I called it. Doing the multiple singles allowed me to record them and I noticed a few things that I was missing. Foot placement was slightly off and elbows weren't tucked how I like them to be. Was also having trouble really bracing my core today. Going to need to start working in some abdominal work and focus on beltless work to help bring this up. Otherwise when you look back on previous training I have never tried squatting this weight with this much volume. In fact this might be a rep PR with this weight, so I guess it isn't all bad...
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Chris Anderson
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PostSubject: Re: Lorenzo's Training Log   Wed Feb 17, 2016 1:41 pm

would you enter a fucking meet already

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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Wed Feb 17, 2016 2:09 pm

July 17th...
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Chris Anderson
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PostSubject: Re: Lorenzo's Training Log   Wed Feb 17, 2016 5:17 pm

i will believe it when i see it

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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Feb 22, 2016 8:20 pm

Decided to redo last week...
Squat: 475lbs 3x4
Still pitched forward, but these were a lot better than last week
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PostSubject: Re: Lorenzo's Training Log   Sat Feb 27, 2016 5:23 pm

Friday:
CG Bench: 265lbs 4x6
Spoto Press: 265lbs 3x6
Pull-ups: 25lbs 4x10

Saturday:
Box Deadlift: 405lbs 4x6
Pause Deadlift: 365lbs 3x6
Sled Drag Rows: 3 sets down and back
Fat Bar RDL: 155lbs 3x10
Banded GHR: 4x10
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Feb 29, 2016 8:06 am

Hi Bar Squat: 405lbs 4x6
Hi Bar Pause Above Parallel: 315lbs 3x6

Note: Getting to the point where I've been progressively overloading for so long I've reached close to the 90% range on my "low intensity" days. I think it's either time to peak or stop overloading for a bit...
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Mar 07, 2016 2:06 pm

Bench: 285 4x5

Hi bar Squat: 415 4x5
Low bar pause: 325 3x5
RDL: 225 3x8

Bench: 295lbs 3x4
Slingshot: 315 1x4
Pull-ups 4x10
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