| Montasir Mohamed's Training Log. | |
|
+8Logan Joseph Nathan Poage GFou Chris Anderson Seth KevinAlvy Keosawa Monty Python 12 posters |
|
Author | Message |
---|
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. Feels Goodman.jpg | |
|
| |
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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? | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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. | |
|
| |
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: 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... | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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.) | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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. | |
|
| |
Seth Class I
Posts : 752 Join date : 2012-07-31
| Subject: 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. | |
|
| |
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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. | |
|
| |
Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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? | |
|
| |
Sponsored content
| Subject: Re: Montasir Mohamed's Training Log. | |
| |
|
| |
| Montasir Mohamed's Training Log. | |
|