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 Montasir Mohamed's Training Log.

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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Jul 14, 2013 1:21 am

So, today I did a mock-meet with David at 319. I guess I went 7 for 11 (#teamawful), but it was a blast getting to meet David and watch him blast some big PRs.

The mock-meet pretty much went like this:

7/13
Squat
Warm up to 275x1
315
345
375xF

I don't know what happened here, but I failed coming out of the hole.

Bench
Warm up to 185x1
195 (Hella easy)
205
220 (Had to grind it out at the top)
225xF

I could have done a better job of choosing my attempts here. I feel that had I gone for 215 on my second attempt, I'd have had a fair shot at getting 225 for my third attempt and spared myself the effort of attempting -and probably failing- a fourth attempt.

Deadlift
Warm up to 365
405
445 (a little slow)
465xF
465xF

I kind of psyched myself out at 465 and failed to get it off the ground. I refocused and tried it again, and it definitely wasn't there.

Overall, it was a good day. I finally have an idea of what I'm capable of at the moment, as well as an idea of what I should be doing for the next month or two that I'm in Iowa. Hanging out with David was awesome. Having him there to spot my bench and yell at me when psyching up definitely made a difference in my performance.
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Jul 14, 2013 1:32 am

In other news, It seems I'm now a class III forum member.
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Jul 14, 2013 10:25 am

You strength came back in a hurry. I just saw you nearly miss a 300-lb. squat a week ago. How do you do that?
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Jul 15, 2013 1:27 pm

KKeough wrote:
You strength came back in a hurry. I just saw you nearly miss a 300-lb. squat a week ago. How do you do that?

Sleep, brotein, quality training, pop tarts.
I'm not sure about the others, but I'm positive about the pop tarts. They're anabolic magic.
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Jul 15, 2013 1:42 pm

7/15
Squats
Warm up
260x5
280x5
305x5

Pulls off blocks
Warm up
315x10
405x10
455x5
500x1
315x3x15 (shrugged it 4-8 times at the top)

Shrugs
225x3x15

Leg curls
Neutral Grip Lat Pulldowns

Notes: Today, I trained at the ungodly hour of 9:00 am. I didn't sleep the night before and I under-ate considerably, so I guess I didn't do my best this session. 305x5 went up very smoothly, I probably could have put in 2-3 more reps with it. My elbows were pretty agitated afterward, so I decided to minimize the damage and not go for 315. 500 off the blocks was very slow, I don't think I'll be capable of pulling it off the floor anytime soon.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Jul 15, 2013 1:56 pm

Monty Python wrote:
KKeough wrote:
You strength came back in a hurry. I just saw you nearly miss a 300-lb. squat a week ago. How do you do that?

Sleep, brotein, quality training, pop tarts.
I'm not sure about the others, but I'm positive about the pop tarts. They're anabolic magic.

I've heard about the magic of the pop tart. I should have known, you dirty cheater.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Jul 15, 2013 8:30 pm

KKeough wrote:
Monty Python wrote:
KKeough wrote:
You strength came back in a hurry. I just saw you nearly miss a 300-lb. squat a week ago. How do you do that?

Sleep, brotein, quality training, pop tarts.
I'm not sure about the others, but I'm positive about the pop tarts. They're anabolic magic.

I've heard about the magic of the pop tart. I should have known, you dirty cheater.

trying to bump up a weight class i see...

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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Jul 21, 2013 5:15 pm

A couple of training updates.

07/18
Deadlifts
Warm up
315x5
365x3
385x3
385x5
410x4

Block Pulls
Warm up
315x(a lot)
405x8

Lots of Shrugs
Neutral Grip Lat Pulldowns.
Leg curls
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Jul 21, 2013 5:23 pm

07/20

Paused Bench
Warm up
155x5
185x3
195x5x3
205x1

Floor Press
up to 135x2x8

Triceps pulldowns
Lots of lateral raises
Lots of face pulls
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Jul 21, 2013 11:52 pm

7/21
Squats
Warm up
225x5
245x5
275x3
295x3
305x3
315x2x3
315x5

Good Mornings
95x(a lot)
135x8
165x2x8

Back Extensions
10x4x12
Leg Curls
70x3x10

Notes: 315x5 was a recent rep PR, I guess. Good mornings felt rather off, so I cut them a bit short this session. That's all I have to say about that.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Jul 22, 2013 11:45 pm

7/22

Paused Bench
Barx(a lot)
95x10
135x10
145x2x10
145x2x10 (No pause)

Pec Deck up to 120x13
Lots of Lateral Raises
Face Pulls

Notes: I didn't feel like beating myself up today, so I decided to get some high volume benching done. I tried to do some overhead pressing after benching, but my shoulders felt weird and made it difficult to lock anything out, so I stopped after 95x4. I figure I should work on my shoulder mobility.
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Wed Jul 24, 2013 12:28 am

7/22

Sumo Deadlifts
Warm up
315x5
365x2(First rep sumo)
405x5 (Conventional)
315x3x8

GHRs
3x12

BTN Push-press
up to 135x2x5

Trap Bar Shrugs


Notes: Just felt like doing some sumo pulls.
BW was 192 after training.


Last edited by Monty Python on Wed Jul 24, 2013 12:29 am; edited 1 time in total (Reason for editing : Forgot the push-press.)
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PostSubject: Re: Montasir Mohamed's Training Log.    Fri Jul 26, 2013 1:21 pm

7/24

Squat
135x5
225x2x5,
225x12

Paused Bench
Warm up
185x3
185x2x5
190x5,
190x2(Failed 3rd)

Lateral raises
Triceps pulldowns
Close Grip LPDs
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PostSubject: Re: Montasir Mohamed's Training Log.    Fri Jul 26, 2013 1:26 pm

7/25

Squats
Warm up
225x2x5
265x5
295x3
320x5

Good mornings
up to 225x3x5

GHRs
3x(a lot)

Back extensions

Notes: Most reps at 320x5 were a little high. I need to work on my timing for getting out of the hole.
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PostSubject: Re: Montasir Mohamed's Training Log.    Sat Jul 27, 2013 6:51 pm

7/26

High Bar Squat
warm up
225x3x5
275x1
295x1
315x1

OHP
warm up
115x5
120x5
130x5

BTN push press
95x5
115x5
130x5

T-bar rows
Lots of delt isolations.

BB curls
45x40
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Jul 29, 2013 1:02 am

7/27
Didn't train. Drank beer and went canoeing.

7/28

Skwaats
Warm up
225x5
250x5
275x3
300x3
330x1,5,1
340x1
355x1

High bar skwaats
135x~15
185x8
225x13

Good mornings
135x(a lot)
185x15
225x12

Back extensions
20lbs 3x12

Pull-ups
8,5

Negative curls (long EZ-bar)
20lbs/side x15

Notes: Squats felt awesome today.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Jul 29, 2013 1:47 am

Monty Python wrote:

Didn't train. Drank beer.

Story of my life.

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PostSubject: Re: Montasir Mohamed's Training Log.    Thu Aug 01, 2013 1:39 am

7/30

Bench
Warm up
160x2x5
185x2x3
190x3

A few sets of close grip bench.

Notes: Felt absolutely terrible going into this session. I'd just finished helping people move an enormous amount of stuff after work.


7/31

Paused Bench
Warm up
185x5
190x5
195x5

Overhead press
95x3x10

Lat pulldowns
BB curls

Notes: Bench felt pretty good.

7/31

Deadlifts
Warm up
315x5
365x5
410x6
465x1

Sumo Deadlifts
315x2x5
315x12

High Bar Squats
135x10
185x5
225x5
250x5
135x13

Shrugs
225x2x20

Prone Leg Curls

Notes: I missed 465 at the mock meet, but it came up very smoothly today.
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PostSubject: Re: Montasir Mohamed's Training Log.    Sat Aug 03, 2013 5:14 am

8/1

Bench
Warm up
160x5
180x3
190x3
205x3
210x2
155x8,7

A bunch of overhead presses

Notes: Was pretty short on time.


8/2

Squats
Warm up
225x5
250x5
275x3
300x2x3
315x4x3

A bunch of high bar and front squats, trying to drill form.

Notes: I want to thank Kyle and Janis for taking the time to figure out what's going on with my wacky looking squats. It helps a lot to have someone more knowledgeable find out what you're doing and why you're probably doing it.
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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Aug 06, 2013 1:30 am

8/3

High Bar Squats
A lot with light weights.

Paused bench
Warm up
185x3
200x1
215x1
225x1
185x3x5

BTN Push Press
up to 130x5

Neutral Grip Lat Pulldowns
Face pulls


8/5

Deadlifts
Warm up
315x5
365x4x6
265x2x8

High bar squats
135x3x8
185x2x5

Lat Pulldowns-wide, then neutral

Leg press
up to 4 plates/side 3x8

Shrugs
235x2x20
235x10

Notes: So, this is my first day on a program that Kyle wrote for me and I already managed to frack it up. I was supposed to do 335x3x6 on deadlifts, and I trusted myself to remember that --a terrible mistake.
P.S. I might be doing too much accessory work.
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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Aug 06, 2013 3:56 pm

You're going to get so much stronger so quickly that in the grand scheme of things it won't matter. The sets won't be terribly difficult this first month, but you don't need an aggressive program to get stronger. This will give you time to get in some reps and really work on your technique before you start to push it.
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PostSubject: Re: Montasir Mohamed's Training Log.    Sat Aug 10, 2013 2:50 am

8/9

LB Squats
135x2x5
175x5
205x5
235x5
260x5x5

Paused Bench
95x5
125x5
140x5
165x5x5

Floor press
95x15,10
115x8
125x8

Incline DB press
40x2x10
45x8

Hammer Curls (very short rest)
30x15,10
25x10
20x15

Lots of face pulls

Notes: I didn't get a chance to train yesterday, so I did my heavy squatting and heavy benching on the same day, mostly because I don't feel like squatting before Monday's deadlifts. I didn't do any lower body accessories because I have volume squats tomorrow.
Double the volume, double the fun.
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Aug 11, 2013 5:45 pm

Monty Python wrote:
8/3
Notes: So, this is my first day on a program that Kyle wrote for me and I already managed to frack it up. I was supposed to do 335x3x6 on deadlifts, and I trusted myself to remember that --a terrible mistake.
P.S. I might be doing too much accessory work.
I'm interested to see what kind of numbers you hit at the end of this program. You made decent progress without a program, I'm sure your lifts will shoot up even faster now.
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Aug 11, 2013 5:56 pm

Seth wrote:
Monty Python wrote:
8/3
Notes: So, this is my first day on a program that Kyle wrote for me and I already managed to frack it up. I was supposed to do 335x3x6 on deadlifts, and I trusted myself to remember that --a terrible mistake.
P.S. I might be doing too much accessory work.
I'm interested to see what kind of numbers you hit at the end of this program.  You made decent progress without a program, I'm sure your lifts will shoot up even faster now.
He'll make good progress leading up to the meet, but to be honest, any idiot could write him something that would increase his lifts right now. If we can get him to hit a PR total at this meet, then I'd say we've done well.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Aug 12, 2013 4:48 am

Seth wrote:

I'm interested to see what kind of numbers you hit at the end of this program.  You made decent progress without a program, I'm sure your lifts will shoot up even faster now.
Yeah, I'm excited to see what happens. The program's fun and challenging so far. It looks like something that I can progress steadily on. I think I started it at a good time since it was getting harder to increase my weights because recovery was an issue.

Jung Dawg wrote:

He'll make good progress leading up to the meet, but to be honest, any idiot could write him something that would increase his lifts right now. If we can get him to hit a PR total at this meet, then I'd say we've done well.
Hitting a PR total would be very easy since I haven't competed since last October and my squat sucked back then. Hitting or exceeding my previous gym PRs will the real challenge, especially considering I was 197 in october and I'm planning on making 181 at this next meet.

I've been thinking about getting some knee wraps. Sh-Should I do it?
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