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 Lorenzo's Training Log

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Chris Anderson
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PostSubject: Re: Lorenzo's Training Log   Wed May 21, 2014 8:07 pm

LTomasiello wrote:
Second training session of the day

Smile 

LTomasiello wrote:
at 6:30 AM

Sad


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PostSubject: Re: Lorenzo's Training Log   Thu May 22, 2014 4:35 pm

Did a lot of heavy work today all working sets on bench at 90% or above.
Bench:
295lbs 3 sets of 3 reps
315lbs 2 reps
315lbs 1.5 reps
315lbs 1 rep w/ long pause
Close Grip Bench:
225lbs 2 sets of 5 reps
245lbs 3 reps
275lbs 3 reps
185lbs (w/ chains) 8 reps
T-Bar Rows:4x12reps
Lat Pulldown:4x12reps
Dips:
BW 12reps
single chain 2 sets of 12 reps
2 CHAINZZZZZZZ 2 sets of 12 reps
Zottman Curls: 3x10reps
Finished off with tire flips for some strongman fun. I'm feeling a PR in the very near future on bench.
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PostSubject: Re: Lorenzo's Training Log   Mon May 26, 2014 6:25 pm

Another squat day in the books and this was a big one.
Low Bar Squat:
405lbs 3 reps
455lbs 4 sets of 3 reps
495lbs 2 reps (497lbs if you count the heavy clips)
Note: Last rep of 495lbs was a bit of a grind, but easier than I thought it would be.
High Bar Squat:
315lbs 3 reps
365lbs 3 sets of 3 reps
405lbs 3 reps
Notes: I really like these in my workout, but I still need to get used to the bar position on my back (rear delts/traps). Not sure if it should go higher up or not.
RDL:
185lbs 2 sets of 10 reps
225lbs 2 sets of 10 reps
275lbs 10 reps
GHR:
BW 2 sets of 10 reps
BW+15lbs 2 sets 10 reps
Note: I love how my squat and bench continue to increase, but my deadlift is either staying the same or decreasing.  Sad 
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PostSubject: Re: Lorenzo's Training Log   Mon May 26, 2014 11:24 pm

Did you settle on a training program, or are you doing your own thing? I'm just curious and have no opinion either way. And, also, I wouldn't worry about your deadlift man. How much did you add to it in a matter of only a few months? The fact that two of your three competition lifts are improving is something to be happy about in itself. For me, and I think a lot of other people too, I rarely (if ever) see all of my lifts noticeable improving at the same time. Your deadlift will follow your squat and bench soon.
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PostSubject: Re: Lorenzo's Training Log   Mon May 26, 2014 11:39 pm

I have decided to continue doing my own thing. I figured if my bench and squat are both increasing on my own training style why change it? I also took into account the fact that I still have to readjust to the weights/bars in my current facility. I'm probably going to throw in some new exercises (deficit deadlifts, block pulls, add chains etc) and hope that stirs it up a bit, but only time will tell. My main goal right now is pull 600 before my 19th birthday. It may sound a little over the top or how ever you want to describe it, but I feel setting that goal will help push me. Hell its only 15lbs haha. Thanks for your interest! Also, congrats on the 350 bench press that is one hell of an accomplishment!
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PostSubject: Re: Lorenzo's Training Log   Tue May 27, 2014 12:19 am

I guess we both have the goal of pulling 600 by or birthdays, however while yours will be your 19th bday, mine will be my 29th. Thanks for making me feel old haha. And thanks man! I'm really happy to have hit that mile marker.
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 02, 2014 9:34 am

Sorry I've been MIA the past few days training has been a little haphazard lately.
Highlights of the past week:
Bench Press: 335lbs paused PR
                 350lbs touch and go PR
Deadlift: 545lbs for 2 reps PR (I believe)
Note: the deadlift isn't dead...yet.
Sunday June 1st Bench Training Session (9:30 PM -12:00 AM):
Bench Press:
275lbs 6 reps
Didn't have a spotter so I had to back off a bit.
265lbs 3 sets of 5 reps
285lbs 2 reps
Barbell Rows:
225lbs 2 sets of 10 reps
275lbs 2 sets of 10-8 reps
315lbs 5 reps
The form got a little shaky as the weight went up, but the weight has gone up tremendously since I started incorporating Pendlay Rows. I know its not one of the big three, but its great to see improvement.
Flat Dumbbell Bench Press: 4x10
Incline Dumbbell Flye: 3x15
One Arm Barbell Row(?): 3x15
The gym I'm at only has dumbbells up to 90lbs so I had to rig something together to get more weight. basically a T-bar row with one arm.
Barbell Curls: 3x10
And for todays squat training session (7 AM - 9AM):
Today I was scheduled to hit a PR, but the only time I could do it with a "proper" spot was early in the morning, so I was a little tired.
Low Bar Squat:
545lbs PR success (10lb PR)
This felt high, but the person spotting me (former high school football coach) said it was "good", whatever that means... don't know how he could judge it from behind, but I guess I'll take it.
550lbs PR attempt fail
This I know was good for depth just from feel, but coming out of the hole I just didn't have enough leg strength to drive it up. It was close though so I'm sure this will come soon.
RDL: 4x10 reps
High Bar Squat:
315lbs 3 sets of 8 reps
GHR: 4x12 reps
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 02, 2014 9:40 am

For those of you wondering why I haven't been recording any of my lifts lately it is because my old high school football coach who runs the weight room is pretty against the use of phones while lifting. I'm going to have to talk to him about recording my lifts while I train. Plus, its pretty annoying having a bunch of 12 year olds running around the weight room knocking crap over and walking in front of the camera. It beats the CRWC though...
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 02, 2014 4:02 pm

I bet he'd be down with using your phone as a camera to record lifts.
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 02, 2014 4:09 pm

if not then ask him for a bench off

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PostSubject: Re: Lorenzo's Training Log   Mon Jun 02, 2014 4:16 pm

Pee on your own squat rack to establish territory

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PostSubject: Re: Lorenzo's Training Log   Tue Jun 03, 2014 9:32 pm

I'm going to do all three
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PostSubject: Re: Lorenzo's Training Log   Tue Jun 03, 2014 9:38 pm

Another training session in the books, folks.
Bench Press:
265lbs 2 sets of 5 reps
275lbs 2 sets of 3 reps
295lbs 2 sets of 3 reps
305lbs 2 reps
275lbs+30lbs of chains 2 reps
Overhead Press:
95lbs 3 reps
115lbs 2 sets of 3 reps
135lbs 2 sets of 3 reps
155lbs 1 rep
135lbs+chains 1 rep
Pendlay Row:
135lbs 10 reps
185lbs 10 reps
205lbs 10 reps
225lbs 10 reps
225lbs+chains 8 reps
Lateral Raises: 5x10-15 reps
Face Pulls: 3x12
Rear delt raises: 3x15
Reverse Curls: 3x10
I don't know what it is about training with chains but it is just too damn fun that about sums up todays training session.
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PostSubject: Re: Lorenzo's Training Log   Thu Jun 05, 2014 11:38 am

How is your overhead pressing? Is it as bad as mine is or was this an easy day for you?
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PostSubject: Re: Lorenzo's Training Log   Thu Jun 05, 2014 5:03 pm

LTomasiello wrote:

I don't know what it is about training with chains but it is just too damn fun that about sums up todays training session.



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PostSubject: Re: Lorenzo's Training Log   Thu Jun 05, 2014 9:52 pm

Yeah Andy my overhead pressing sucks. I don't know I just can't get in a groove with it. Ive played around with different grips and right now I'm at a pretty narrow grip (about at the end of the knurling). I've tried taking the same grip as I do with bench press, but it just felt awkward.
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PostSubject: Re: Lorenzo's Training Log   Thu Jun 05, 2014 10:07 pm

Wednesday June 6th:
This day was just sluggish for me and I wasn't really in the mood to train. I decided not to go to crazy on volume so I just went heavy for low reps.
Front Squat:
275lbs 2 sets of 3 reps
315lbs 2 sets  of 1 rep
365lbs 1 rep (PR)
Low Bar Pause Squat:
315lbs 1 set of 3 reps (3 second pause)
365lbs 1 set of 3 reps (3 second pause)
405lbs 2 sets of 1 rep ( 3 second pause)
405lbs 1 rep (5 second pause)
Straight leg deadlift:
275lbs 10 reps
315lbs 3 sets of 8-10 reps
Good Mornings:
95lbs 12 reps
135lbs 3 sets of 12 reps
Thursday June 7th:
Out of preworkout... how I managed to be less sluggish than yesterday is beyond me. Anyway, went really heavy with this training session working mainly on singles.
Bench press:
275lbs 3 reps
295lbs 2 reps
315lbs 6 sets of 1 rep
Note: all reps done with pause
Close grip bench press:
225lbs 3 reps
245lbs 3 reps
275lbs 1 rep
295lbs 1 rep (PR)
T-bar Rows: 4x12 reps
Dips:
single chain 12 reps
double chain 3 sets of 12 reps
Hammer Curl: 3x10


Last edited by LTomasiello on Thu Jun 05, 2014 10:13 pm; edited 1 time in total
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PostSubject: Re: Lorenzo's Training Log   Thu Jun 05, 2014 10:12 pm

Chris, what the hell did I just watch...
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PostSubject: Re: Lorenzo's Training Log   Fri Jun 06, 2014 12:32 pm

My overhead pressing sucks too. I'm doing it after every bench session now. Using a narrower grip definitely feels better for me, and ohp with my bench grip is awful. It does take a while to get in a good groove with it. My goal is 200 by the end of summer.
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PostSubject: Re: Lorenzo's Training Log   Fri Jun 06, 2014 3:26 pm

LTomasiello wrote:
Chris, what the hell did I just watch...

The motherfucking kabuki warrior

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PostSubject: Re: Lorenzo's Training Log   Sun Jun 08, 2014 9:14 pm

Friday, June 6th:
Deadlift:
405lbs 3 reps
455lbs 1 rep
495lbs 1 rep
545lbs 1 rep
600lbs PR attempt fail
545lbs 1 rep
So I decided to give 600 a try on deadlift. I knew it was going to be a struggle and I was absolutely right. I got it up to about mid shin and lost it. I feel like it should come around soon though.
Deficit Deadlift (4 inch deficit):
315lbs 2 sets of 3 reps
365lbs 3 reps
405lbs 3 reps
This next week of training I'm going to take it easy. Training has become a little stale and I've been exhausted lately, so I think a deload week is just what I need. Unfortunately I will be traveling the week after next so I will be away from a gym for a while.
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 09, 2014 11:33 am

Did you ever come up with a program for your training? You might want to take the deload week to do a little research and solicit suggestions. Your pull session doesn't seem like it's been going too badly lately, but you have been pressing very hard, and from someone who occasionally takes bad attempts in training, 600, even with a 545x2 the previous week, is pushing it. You're probably a bit wiped now from a lot of recent near-max training, so a deload will do you good. Trust me and put yourself on a good program--you will make better progress and you won't regret it.
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 09, 2014 2:23 pm

I decided to continue with training by feel in hopes that my deadlift was just a little slow that day. Luckily it did still progress and I was surprised that I actually got 600 off the floor this past Friday. You are right though, Kyle, I have definitely been pushing it lately and it has taken a toll on me. After I get back from vacation in two weeks I plan on running an actual program. Right now I think I'm going to give the Cube Method a try, but I still have a lot of research to do. I honestly thought about running smolov this summer, but taking into account that I have never actually ran a program before I don't think that would be best for me. As always thanks for your input it really helps a lot!
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PostSubject: Re: Lorenzo's Training Log   Thu Jun 12, 2014 2:07 pm

Alright guys, I have decided I am going to be running The Cube Method when I return from vacation in a little over a week. I feel like its a good time to start a new program as I feel I have topped out on all my lifts, so hopefully this change stirs some new gains. I am actually pretty excited to start it and wish I could start now. I feel like the time off though will give me some time to reevaluate different accessory movements and what not due to lack of a equipment in my current facility. I am curious as to how closely I am supposed to follow the layout as given in the ebook when it comes to exercises, reps, sets, and etc. I understand its just a model to be given as an example, but whatever. I am also interested in how its going to feel training only four days a week. In my own programming I tried to train six days a week. This is what probably lead to training always becoming stale and my constant state of exhaustion. Concerning diet and nutrition I am wondering if I should continue maintenance. I try to keep my body weight floating between 210-220lbs. I do this by only consuming a considerable amount of carbs around the time of training, otherwise carbs stay pretty low through out the course of the day. Anyway, I am going to run a quick trial of an "Explosive" training session later on today to give the Cube a try, so I'll have that up later. To finish, if anyone has any insight on The Cube Method, diet, or quite possibly think I should try a different program all together by all means don't hesitate to let me know.

By the way thank you to whoever has supplied all the information on the dropbox account. There is a ton of great information on there and I encourage everyone to check it out.
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PostSubject: Re: Lorenzo's Training Log   Thu Jun 12, 2014 8:30 pm

Okay so here is my trial run of The Cube Method for today
"Squat Explosive"
Squat @ 60%:
325lbs  8 sets of 3 reps
Note: all sets performed beltless
Squat w/ chains @ 80%:
405lbs+30lbs of chains 1 set of 2 reps
Note: Program called for Reverse Avg bands which I don't have so I had to compromise.
Olympic Squat:
225lbs 2 sets of 5 reps
275lbs 2 sets of 5 reps
315lbs 1 set of 5 reps
Note: all sets performed beltless
Leg Press:
4 sets of 15 reps
Reverse Hypers:
3 sets of 12 reps
Note: Do not have a reverse hyper machine so I had to get creative. I feel like I am going to be doing this a bit with this training method.
Dumbbell Swings:
3 sets of 15 reps

Okay so after giving this training session a shot I actually really like it. I thought the session was going to be an easier one, but I was surprisingly challenged. I can now see why the program calls for only 4 days a week of training. It wasn't the percentages that got me, it was just the sheer volume of the session. I felt like I was back in my bodybuilding style of training. I wasn't sure about the lack of hamstring specific movement considering that I am a quad dominant squatter, so I guess I'll have to tweak the program to cater to my needs or maybe not.
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