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 Lorenzo's Training Log

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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Mon Mar 07, 2016 2:06 pm

Deadlift: 475lbs 4x5
Deficit Deadlift: 455lbs 3x5
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PostSubject: Re: Lorenzo's Training Log   Tue Mar 22, 2016 1:47 pm

High Bar Squat: 385lbs 4x6 belt less
High bar pause above parallel: 315 3x6 belt less
GHR: 3x10 w/mini band
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PostSubject: Re: Lorenzo's Training Log   Tue Apr 26, 2016 4:51 pm

4/25
High Bar: 190kg 4x6
High bar pause above parallel: 140kg 3x6 Beltless

4/26
Bench 275lbs 3x5, 285lbsx6
Wide Grip Bench: 265lbs 3x5
Pull-ups: 4x10
OHP: 115lbs 3x10
Incline flys: 25lbs 3x10
Dips: 3x10
-ss-
Hammer curls: 25lbs 3x10
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PostSubject: Re: Lorenzo's Training Log   Fri Apr 29, 2016 1:09 am

4/28
cheater Deadlift: 565lbs 3x4 (PR)
Conventional Block Pull: 545lbs 2x4
Dumbbell Rows: 75lbs 4x10
Dumbbell Curls: 25lbs 4x10
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PostSubject: Re: Lorenzo's Training Log   Thu May 05, 2016 9:26 pm

5/4
High Bar Squat: 195kg/430lbs 3x5
Note: sprained ankle and a lot of dorsiflexion don't mix well

5/5
Bench: 285lbs 2x4, 295lbsx4
Slingshot Bench: 335lbsx4, 365lbsx1
Close Grip Bench: 275lbs 2x4
Barbell Rows: 225lbs 4x10
DB Shoulder Press: 65lbs 3x10
Flat DB flys: 25lbs 3x10
DB Tricep Ext: 15lbs 3x10
-ss-
DB curls: 25lbs 5x12
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PostSubject: Re: Lorenzo's Training Log   Sat May 07, 2016 8:24 pm

5/7
Low Bar Squat: 475lbs 3x4
Low Bar Squat w/ rev bands: 565lbsx4
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PostSubject: Re: Lorenzo's Training Log   Thu May 12, 2016 6:28 pm

5/12
Close Grip Bench: 245lbs 3x6, 275lbsx5,x1
Spoto Press: 265lbs 3x6
Pull-ups: 4x10
OHP: 115lbs 3x10
Incline Flys: 35lbs 3x10
Dips: 3x10
-ss-
DB curls: 3x10
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PostSubject: Re: Lorenzo's Training Log   Sat May 14, 2016 3:50 pm

5/13
Box Deadlift: 375lbs 4x6
Paused Deadlift: 375lbs 3x6
DB Rows: 90lbs 3x10
DB Curls: 35lbs 4x10
Lateral Raises: 15lbs 3x10

5/14
High Bar Squat: 425lbs 4x6
High Bar Pause Above Parallel: 335lbs 3x6
GHR: 4x10 w/orange band
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PostSubject: Re: Lorenzo's Training Log   Sun May 15, 2016 8:51 pm

5/15
Bench: 285lbs 4x5
Wide Grip Bench: 275lbs 3x5
Barbell Rows: 245lbs 4x10
DB Shoulder Press: 75lbs 3x10
Flat DB flys: 35lbs 3x10
DB Tricep Ext: 20lbs 3x10
-ss-
DB Curl: 35lbs 5x10
Lateral Raises: 15lbs 4x10
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PostSubject: Re: Lorenzo's Training Log   Wed May 18, 2016 12:14 am

5/17
High Bar Squat: 445lbs 3x5, 445lbsx4 (Volume PR)
Note: missed 5th rep of the last set. Combination of pain in my shins and loss of tightness due to relying on the stretch reflex.
High Bar Pause Below Parallel: 315lbs 3x5 (beltless and sleeveless)
Ghr: 3x10 w/orange band
Leg Ext: 80lbs 3x10
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PostSubject: Re: Lorenzo's Training Log   Thu May 19, 2016 10:07 pm

5/19
Bench: 295lbs 3x4
Bench w/ SS: 345lbs 1x4
CG Bench: 275lbsx4, 285lbsx4
Pull-ups: 4x10
OHP: 125lbs 3x10
Incline DB Flys: 45lbs 3x10
Dips: 3x10
-ss-
DB Curls: 6x10
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PostSubject: Re: Lorenzo's Training Log   Sat May 21, 2016 12:43 am

5/20
Deadlift: 495lbs 4x5
Deficit Deadlift: 475lbs 2x5
DB Row: 90lbs 3x10
DB Curls: 35lbs 6x10
Lateral Raise: 15lbs 5x10
Rev Curl: 50lbs 3x10
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PostSubject: Re: Lorenzo's Training Log   Tue May 24, 2016 10:07 am

5/22
Low back still fatigued from conventional deadlift no low bar squatting only mobility work

5/23
CG bench: 265lbs 4x6
Spoto Press: 265lbs 3x6
Barbell Rows: 245lbs 2x10, 265lbs 2x10
Note: back really flared up after barbell rows taking the rest of this week to deload and rehab
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PostSubject: Re: Lorenzo's Training Log   Mon May 30, 2016 3:17 pm

5/30
Hi Bar Squat: 415lbs 3x6
Hi Bar Pause Above Parallel: 315lbs 2x6 beltless
Low Bar Tempo Squat: 225lbs 2x6
GHR: 4x10 Orange band
Mobility work

Reduced volume a bit due to fatigue. Otherwise not a bad session.
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PostSubject: Re: Lorenzo's Training Log   Tue May 31, 2016 9:49 pm

5/31
Bench: 285lbs 3x5, 295lbsx5 (PR)
Wide Grip Bench: 285lbs 3x5
Pull-ups: 4x10
OHP: 125lbs 3x10
Dips: 3x10
Incline Flys 45lbs 3x10
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PostSubject: Re: Lorenzo's Training Log   Wed Jun 01, 2016 10:38 pm

6/1
cheater Deadlift: 585lbs 1x4, 1x3, 545lbsx3
Note: these didn't go as well as I had hoped. Hands couldn't take the beating and I had trouble finding stability in my feet
cheater block pull (1inch): 545lbsx4, 605lbsx1
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PostSubject: Re: Lorenzo's Training Log   Mon Jun 20, 2016 8:43 am

6/20

Okay so the past couple weeks of training have been down right shitty. I've been consistently over reached and its lead to a down fall in my deadlift and especially my squat. Not to mention I've been plagued with a week of low back pain and some hip flexor issues. Bench on the other hand has completely stalled yet. This past week I took about 4-5 days off to recover and come up with a new strategy. Being about 7 weeks out from competition I've decided to transisition over to more comp specific lifts and reduce the volume significantly.

Today's training session:
Low Bar Squat: 405lbs 3x6
Stiff Leg Deadlifts: 275lbs 3x6
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PostSubject: Re: Lorenzo's Training Log   Tue Jun 21, 2016 9:15 am

6/21
Bench: 285lbs 3x5, 295lbsx5
Wide Grip Bench: 275lbs 2x5, 285lbsx5
Pull-ups: 25lbs 4x10
OHP: 115lbs 3x10 (3 years later and these still suck)
Dips: 25lbs 3x10
Incline Flys: 45lbs 3x10
Rev Curls: 70lbs 3x10
-ss-
Tricep Pushdown: 50lbs 3x10
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LTomasiello
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PostSubject: Re: Lorenzo's Training Log   Sat Jun 25, 2016 11:16 pm

6/22
SumoDeadlift: 565lbs 2x4
cheater Block Pull: 585lbs 1x4

6/25
Low Bar Squat: 195kg 3x5
Stiff Legged Deadlift: 315 3x10
Note: Left quad started acting up so I dropped the volume on squats although no hip flexor issues. If it's not one thing it's another...
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PostSubject: Re: Lorenzo's Training Log   Sun Jun 26, 2016 10:29 pm

6/26
Bench: 305lbs 2x4
SS Bench: 355lbsx2
Close Grip Bench: 275lbs 2x4
Barbell Rows: 225lbs 4x10
Log Press: 4x5
Sled Rows: down and back 3 times
Flat Flys: 50lbs 3x10
Rev Curls: 70lbs 4x10
-ss-
Tricep Pushdown: 50lbs 4x10
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