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 Kyle's 2016 Log

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Keosawa
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PostSubject: Kyle's 2016 Log   Sun Dec 20, 2015 9:22 am

Someone keeps bumping my old logs, and I'm looking for a way to get back started logging and tracking my training anyway, so I figured I'd start a new one on here.

I'm six weeks out from my next meet, and I am now starting to really ramp things up. I just got past a long eight-week base cycle, so my conditioning right now is very high. I think I'm still training every day for the next three weeks, but then the frequency drops down.

I deloaded for five days prior to yesterday's session, and here's what I did:

Deadlift, 530x4x4
Bench, 250x15x5

Deadlift felt smooth and pretty easy, but my back has been wonky for the last few weeks, from trying to extend hard on high bar squats. I got through it fine but I'm glad next week I just do a single top set, followed by rdls and speed pulls.

Bench felt harder than I wanted it to feel. No real grinders, but I was hoping just to cruise through it. Not a big deal, seeing as this is also my 15RM from last year. Bench in particular should hopefully pick up over the next few weeks.
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PostSubject: Re: Kyle's 2016 Log   Sun Dec 20, 2015 5:28 pm

bump
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PostSubject: Re: Kyle's 2016 Log   Mon Dec 21, 2015 12:30 am

Squatty day

450x6

This was supposed to be 6x3, but I did the first set and called it a day. Put simply, I was pretty tired and under-recovered and could tell immediately. I would like to keep frequency up, but I won't hesitate to cut sets if I'm feeling really overreached. Time to resty for the next squatty.
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PostSubject: Re: Kyle's 2016 Log   Mon Dec 21, 2015 1:54 am

i am so


fucking


moist

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PostSubject: Re: Kyle's 2016 Log   Mon Dec 21, 2015 12:38 pm

Benchy day

265x12x3
w/ slingshot
295x12
315x12

Bench felt a lot stronger than the last session--bar-speed wasn't better, but I wasn't really fatiguing. I did three of the five sets, then put on the slingshot and just adjusted up for the last two. Good day, but my tendonitis was bugging me, thus the switch. The weird thing is that there's no discomfort with the slingshot, so honestly I might just do the next session with it. My plan was to stay with benching three times a week and just adjust up by 30 pounds and put it on whenever I needed it, which I'm thinking will be the next session.
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PostSubject: Re: Kyle's 2016 Log   Mon Dec 21, 2015 8:22 pm

Slingshot work does wonders when my elbow is aching, too. I used it last Friday and today after a small flare-up and everything felt awesome. I plan on using it for 1-2 more sessions then going back to normal benching. I have just been using it with my normal weights, to be extra careful.

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PostSubject: Re: Kyle's 2016 Log   Wed Dec 23, 2015 12:27 pm

Agreed, slingshot it's a best.

High bar squat, 375x8x5. Blah. High bar. Made it through these without them looking too terrible.
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PostSubject: Re: Kyle's 2016 Log   Sat Dec 26, 2015 10:42 am

Oh shit, missed a few days.

Squat, 425x8x3

Deadlift, 570x4, 275+80 chains x2x8, 365x10x2 rdl

OHP 190x4x3, 200x4

Missing some stuff here but that's the basics. Training really picked up towards the end of the week. 425 felt good for volume squats. Deadlift top set was 570x4; I have done 585x4, but it was later in prep and with straps. For this stage that's a good number, and technique held well. Did some speed pulls and rdls after, as I suck at both.

Also did some slingshot benching of 320x9x3 and worked in some ohp. I used it a bunch during last prep because it doesn't hurt my tendonitis. Technique was sloppy after not doing them for a while, but the strength is okay. 1rm is 235 on these, so this was decent for a first session. Ending my first week on oral "supplement" so strength will spike around 8-10% from here. Back pumps are brutal but so far I feel good.
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PostSubject: Re: Kyle's 2016 Log   Sun Dec 27, 2015 12:34 am

Squatty

490x4x3

Whew. Made it through this one. This was the session this week that I was most worried about. This is a 4RM and uncharted territory, so I'm happy to have hit all the reps. Some of the final reps were tough, but I made it. Of the three lifts, squat is way way further along than in August, since I have been training it so much.

It won't get easier next week. 405x7x5 high bar, 445x7x3 and 530x2x3 comp style. Best single is 525 so that should be interesting.
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PostSubject: Re: Kyle's 2016 Log   Mon Dec 28, 2015 11:07 pm

OHP 150x10x10
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PostSubject: Re: Kyle's 2016 Log   Tue Dec 29, 2015 12:16 pm

High bar, 405x7x5

Hardest squat session to date. Holy shit. I held position really well but that was tough. I am bad at high bar, but it's gotten a lot better.
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PostSubject: Re: Kyle's 2016 Log   Tue Dec 29, 2015 9:13 pm

Goddamit now you're getting better at overhead stuff, too? That was the ONE thing I could say I was better than a world-record holder at.


Stupid sexy Kyle.



I mean what

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PostSubject: Re: Kyle's 2016 Log   Wed Dec 30, 2015 2:05 pm

lol, dude, I don't even feel like I'm a very good overhead presser. I'm getting a bit better now that I've trained it for a few sessions but it's not my strength.

OHP today. 170x8x8. Felt a little easier than 150x10x10.
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PostSubject: Re: Kyle's 2016 Log   Fri Jan 01, 2016 12:21 am

Squats
530x2x3
445x6x3

https://www.youtube.com/watch?v=YvhzFf7RJOw

The good and the bad:

The good is that 530 is the most I've ever squatted with sleeves (previous best was 525 for a single). And the depth on some of the reps looked better than it felt. And I didn't die. And I basically combined two sessions into one, which is a ton of heavy volume.

The bad is that these ranged from pretty high to borderline at best. And I was breaking technique and generally being very inconsistent. Something like 510-515 would have been better for doubles, but oh well.

I'll adjust and keep working on it. Blergh.
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PostSubject: Re: Kyle's 2016 Log   Fri Jan 01, 2016 3:24 pm

How often do you get a direct side-on camera angle?

Also, that tiny squat rack is the bane of my existence whenever I try to use it.

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PostSubject: Re: Kyle's 2016 Log   Fri Jan 01, 2016 8:07 pm

Once every few weeks. Janis told me some reps looked good but everything looks high here. I can't see a lot of other stuff when I film from the side but I need that perspective. Next heavy sesh I will film all my warm ups from that angle and adjust when necessary. I think I know how I will modify the numbers. It was supposed to be 550x2x4 but that would be a shitshow, so I will start at around 510 and slowly progress up based on depth.
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PostSubject: Re: Kyle's 2016 Log   Sat Jan 02, 2016 5:30 pm

OHP
198x6x2
200x6
154x10

Deadlift
565x3x2
565x5
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PostSubject: Re: Kyle's 2016 Log   Sat Jan 02, 2016 7:59 pm

OHP felt a lot better than the last week; tendonitis is really flared up (goddamnit) but I suppose I will just make it happen this time. I finished last time with a 235 single and am probably around there now, with a few weeks left to train during the meet. The plan is to do some slingshot benching next week, then switch to the bench for the last couple weeks. We'll see.

Deadlifts felt like normal. Everything is slow and smooth. I guess slow is the new normal. 565x5 is a PR of some kind. I had another rep or two in the tanky. Did some speed pulls after but didn't log it. Adding squat volume and throwing in some rdls tomorrow. One month out. Big lifts ahead.
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PostSubject: Re: Kyle's 2016 Log   Sat Jan 09, 2016 10:28 am

Volume dropped off a cliff this week. I feel very strong but very overreached. I will take it very easy on the volume for the next couple weeks and roll right into the meet. I am actually in very good shape, I guess. These "realization" sessions will tell me a lot: I did a 225x2 OHP a couple days ago and will finish that with 240-250 on Sunday for a max single. Deadlifts are 610x2 today, and hopefully up to 640 next week. Squats have felt absolutely trashed from all the training, so I will play it by feel early next week and start hitting some heavier singles soon. I am going back to the single top set method, because my volume and frequency have been so high for so long, and despite my own laziness, I got a lot stronger doing it the last few weeks of the last prep. This will be interesting.
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PostSubject: Re: Kyle's 2016 Log   Sat Jan 09, 2016 9:15 pm

Deadlift

610x2

Just took my opener for a double and left a rep or two in the tank. They all move so slow off the floor now but accelerate at lockout. Good sesh.
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PostSubject: Re: Kyle's 2016 Log   Sun Jan 10, 2016 10:13 pm

Paused Benchy
320x7

Small PR. I did 315x7 last prep, and that was a bit harder than this (left maybe one in the tank here, whereas that one was an all-out set). Surprised that I was ahead of pace considering my bench training had been replaced by OHP for the last couple weeks.

Training volume is going to have to stay way down because I can't risk causing my tendonitis to flare up at this point. Today went unusually well and there was hardly any pain, but if I increase the work it will come right back.

So, I basically have four more bench sessions and I'll be doing one top set on each day. If it start feeling awesome, I'll up it to two sets. But that's basically it. Same deal as last time. I'll do a decent number at the meet if I feel good because the training numbers are projecting out slightly higher. I'll probably go 335/350/365/380 for top sets (x6, x4, x2, x1 would be nice) and roll into the meet.
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PostSubject: Re: Kyle's 2016 Log   Sun May 01, 2016 10:24 am

Bump.

I doubt this will last long, but let me try logging again. I miss loggy.

Currently I am deep in what will probably be a long off-season. Right now, I am working on gaining weight and am 185-188 most nights. I have about four more weeks in this "mass" phase and am finishing my last five-week mesocycle. I will be testing my lifts in a mock meet in about a month, and from there I will assess what a reasonable timeline would be for a next meet.

Training thus far has been going fine. Deadlift's been feeling good--hope I don't jinx that!--and my squat technique and depth has gotten a lot better. I am close to being stronger than before with the wider stance. Bench has been solid but I have been doing a lot of overhead work to protect my tendonitis. That is still a very touchy situation and I am still learning how to train with it. Yesterday I did:

OHP
135x8
155x8
170x8
185x8
200x7 (PR)

Larsen Press with 3-min. rest intervals: 135x42, 135x40, 135x24, 135x15

Reverse Hyper rows, 5x20, escalating weight

Single-Arm Cable Rows, 3x15 ea., supersetted with DB Shrugs, 50x20x3

Seated Rows, 2x15, slow ecc.

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PostSubject: Re: Kyle's 2016 Log   Tue May 03, 2016 9:33 pm

this will surely continue
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PostSubject: Re: Kyle's 2016 Log   Tue May 03, 2016 9:44 pm

2" Deficit Deadlift

575x1
615x1 (10 lb. PR)

Four sets, double overhand holds with 245 lbs.

Notes: Max deadlift day. Since the meet, I essentially just deadlift once a week and alternate between a straight-set week and a max effort week. For max effort, I just switch the variation each time.

So far, I have actually gotten a bit stronger as a deadlifter, even when the early straight set work was very light. For the span of about a year, I trained with a ton of volume, but now I believe I will end up going back in the only direction. What is odd is that between my squat, bench, and deadlift, the only one I am stronger in than at RUM is deadlift, and that's the one that has been a total afterthought in training. Yay.
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PostSubject: Re: Kyle's 2016 Log   Tue May 03, 2016 9:47 pm

High-Bar Squats:
330x6
360x6
390x6
420x6
450x6 (PR by default)

I have actually never done a high-bar squat heavier than 420, so this was uncharted territory. Instead of straight sets, I have gone back to Thompson style progression, and it's working better. Plus, I just enjoy it more. 420x6 felt real solid and 450x6 was a real grinder shitshow. Still, considering how bad I am at high bar, projecting over 500 is cool. It is just going to take a long ass time to get really proficient with my squat technique, but it's getting better.
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