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 GFou's Training Log

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Keosawa
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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 8:47 pm

It'll be there at the meet; just make sure you rest up. Your deadlift program is stupid to have you pulling such a high double this week anyway; I have a hard time seeing how the programming is supposed to prepare you for that attempt unless you seriously underestimate your beginning 1RM.
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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 9:02 pm

Great, who's going to be on suicide watch for Gregory tonight?

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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 9:51 pm

Chris Anderson wrote:
Great, who's going to be on suicide watch for Gregory tonight?
I would have said Kevin since they're roommates but...

KevinAlvy wrote:
Deadlift
warmups
fail 620


Notes: Brb quitting lifting


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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 9:52 pm

it will be a romeo and juliet type thing
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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 9:59 pm

Poage, we may want to get over there and prevent something terrible from happening.


That is, that these two go to KFC and clean the place out, drowning their sorrows in gravy. We can't let them have all the gainz.

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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 10:01 pm



Last edited by KevinAlvy on Fri Oct 12, 2012 10:29 pm; edited 1 time in total
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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 10:14 pm

lolwut

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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 10:21 pm

Chris Anderson wrote:
Poage, we may want to get over there and prevent something terrible from happening.


That is, that these two go to KFC and clean the place out, drowning their sorrows in gravy. We can't let them have all the gainz.
Nah, I'm going to bed because I work in the morning. Keep me updated on their progress. Wanna see how thick, solid, and tight they can get.

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PostSubject: Re: GFou's Training Log   Fri Oct 12, 2012 10:35 pm

KKeough wrote:
It'll be there at the meet; just make sure you rest up. Your deadlift program is stupid to have you pulling such a high double this week anyway; I have a hard time seeing how the programming is supposed to prepare you for that attempt unless you seriously underestimate your beginning 1RM.

From the training videos I have seen most people fail the second rep...I entered in 560 into the calculator with a goal of 585. Perhaps I could have at least got the first rep If I didn't squat so heavy on Tuesday??? I'm not gonna get too worried about it....I think I just need to start deloading on DL
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PostSubject: Re: GFou's Training Log   Sun Oct 14, 2012 12:43 pm

Sunday
Pause Bench
bar warmup
95x5
135x5
185x2
215x1
245x2 PR

Close Grip Bench
185x5
195x5
205x5

Front Raises, good mornings w/bar

Notes: I moved my grip so that my pointer fingers are on the rings...felt good. There were only 3 of us from the team there this morning..just to keep you guys updated.
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PostSubject: Re: GFou's Training Log   Sun Oct 14, 2012 1:42 pm

GFou wrote:
Sunday
Pause Bench
bar warmup
95x5
135x5
185x2
215x1
245x2 PR

Close Grip Bench
185x5
195x5
205x5

Front Raises, good mornings w/bar

Notes: I moved my grip so that my pointer fingers are on the rings...felt good. There were only 3 of us from the team there this morning..just to keep you guys updated.

Looks like wide grip should be your competition grip.
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PostSubject: Re: GFou's Training Log   Sun Oct 14, 2012 4:39 pm

KKeough wrote:
GFou wrote:
Sunday
Pause Bench
bar warmup
95x5
135x5
185x2
215x1
245x2 PR

Close Grip Bench
185x5
195x5
205x5

Front Raises, good mornings w/bar

Notes: I moved my grip so that my pointer fingers are on the rings...felt good. There were only 3 of us from the team there this morning..just to keep you guys updated.

Looks like wide grip should be your competition grip.

Looks like I'll be going for more than 292 at the meet...
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PostSubject: Re: GFou's Training Log   Sun Oct 14, 2012 7:28 pm

Two men enter, one man leaves.

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PostSubject: Re: GFou's Training Log   Sun Oct 14, 2012 8:15 pm

Good. I feel like I will have 298 in me.
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PostSubject: Re: GFou's Training Log   Tue Oct 16, 2012 12:23 pm

Tuesday
Squat
bar warmup
135x8
225x5
315x3
385x1
440x1 almost failed...so brutal

Romanian Deadlifts (really trying to focus on keeping the bar close to my body)
95x10
135x8
225x8
315x8

Reverse Hypers, GHR, Good mornings w/bar

Notes: I'm feeling like sh!t. Squat felt so weak today...Idk how I can go from squatting 425x4 one week ago and then almost failing 440. I'm thinking I might have tweaked something in my lower back last squat day on the last rep of 425. I'm not sure if I have been over training or what...hopefully some rest will help.
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PostSubject: Re: GFou's Training Log   Tue Oct 16, 2012 12:44 pm

You failed a max deadlift twice recently; that certainly has something to do with it. Just get your high intensity work in, try to limit the amount of heavy assistance you do, and make it through the week. You'll feel better once you rest for the meet.
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PostSubject: Re: GFou's Training Log   Tue Oct 16, 2012 12:52 pm

Also, the prep leading up for that 440 isn't ideal. Break it down into percentages (off of 440 as a 1RM hypothetical) and this is what you did:

10.2%xwarmup
30.6%x8
51.1%x5
71.5%x3
87.5%x1
100%x1

So, you made one attempt above 71.5% before a near-max attempt. Even if you projected your squat to be higher (say 460-470), you're doing an 81.9% single with 385, then a 93.6% attempt at 440. This isn't awful, but I would have gone up to, say, 425-430 first.

The problem is, you have to assess how you feel going into the day and let that alter your projected max. If you've done 425x4 in the past but feel like crap, project down a few percentage points.

What's the worst that happens? You take a near-max attempt that feels pretty easy. You leave the session feeling like you were good for a bit more, which is a good feeling to have right before a meet. The difference between squatting 430 and 440 for a particular single at this point before a meet on your body is almost inconsequential. Any effect it might have is going to largely be psychological.

If you're working up to a 1RM, run what you'd run at a meet. You open at 90-92%, climb to 95-97% then attempt a 100%+ max. Before that, you'd want to do at least something at 70% and 80% (ideally, just a single), a short set at ~50%, a set with 135, and enough work with the bar to feel comfortable with the lift.
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PostSubject: Re: GFou's Training Log   Tue Oct 16, 2012 9:49 pm

Thanks for the advice, Kyle. I guess I have a bad habit of focusing on a specific weight..when i really need to feel out the day. I'll keep this information in mind for future use.
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PostSubject: Re: GFou's Training Log   Wed Oct 17, 2012 1:07 pm

Sometimes, it's good to stick with the plan, but as you're closer to a meet, sometimes it's better just to train by feel. It's not like you're going to fail a squat at the meet and say to yourself, "if only I squatted 440 instead of 430 at that training session two weeks ago--I would have been strong enough!"
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PostSubject: Re: GFou's Training Log   Wed Oct 17, 2012 7:29 pm

Wednesday
Bench
bar warmup
95x8
135x5
185x5
210x5
230x5

Incline DB Press
55x10
75x5
90x6

Floor Press
135x8
175x5
185x5
200x5
210x5

Pec fly, Tate Press w/ 20s
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PostSubject: Re: GFou's Training Log   Sun Oct 21, 2012 8:44 pm

Sunday
Squat
bar warmup
135x8
225x5
315x3

Deadlift
135x5
225x5
315 2x3

Face Pulls, Neck
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PostSubject: Re: GFou's Training Log   Tue Oct 23, 2012 6:35 pm

Tuesday
Squat
bar warmup
135x5
225x3
315x1
365x1
405x1
430x1

Bench
bar warmup
95x5
135x3
175x1
215x1
235x1

Dips
bodweight 2x8

Good mornings w/ bar

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PostSubject: Re: GFou's Training Log   Tue Oct 23, 2012 11:04 pm

Pretty good.
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PostSubject: Re: GFou's Training Log   Wed Oct 24, 2012 8:13 pm

Just finished my last midterm today....finally on both a physical and mental deload....not doing jack shit except thinking about this meet.
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PostSubject: Re: GFou's Training Log   Wed Oct 24, 2012 9:49 pm

don't forget to deload your fruits and vegetables
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