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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.    Mon Aug 12, 2013 5:34 am

Oh, training update

8/11

Squats
Warm up
185x5
205x5
225x4x10

LPDs

BTN push press
up to 125x3x5

Lots of triceps extensions and leg extensions.

Notes: The squats were kinda hard. The bar speed was consistently good, but the long sets were exhausting, which let me lose tighness in my upper back. I decided to stick to mainly upper body accessories because I still have to deadlift tomorrow because my since got screwed up this week.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Aug 12, 2013 2:48 pm

All the reps will be good for you, especially since you're just coming back. Since you're not going to be in danger of failure, focus on maintaining technique as best as possible. If you are really strict with yourself about this, it will translate over to your heavy squatting.
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Chris Anderson
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Aug 12, 2013 4:37 pm

You can have my old Inzer Z wraps if you would like. I don't use them anymore, and they are just taking up room and making clutter in my gym bag. I don't know if you have wrist wraps or not, but you can have those too. The Inzer Z wraps are a good "beginner" wrap, but if you really crank them on, you can get a pretty good amount of poundage with them. I squatted 473 with them.

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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Wed Aug 14, 2013 1:41 am

Updates, Y'all!

8/12

Lots of Snatches

Deadlifts
Warm up
275x3
315x3
355x3x5
275x3x8(first two sets were sumo)

Pulls off Blocks
up to
315x15
365x10
405x10

Leg curls.

Notes: I could tell that I was a little worn out from the previous day's squats.
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Wed Aug 14, 2013 1:54 am

8/13

Bench
95x5
115x5
135x2x5
155x2
155x15(AMRAP)
155x4x7

OHP
up to
95x10
115x9

Swiss bar bench
135x4x6

Wide Neutral Lat Pulldowns
Face Pulls
Triceps pulldowns
Hammer Curls

Notes: Trained at 319 today. I might be training here for the next month because: a) It's cheap and well-equipped. b) To avoid the semi-annual bro migration at the rec.
I'm satisfied with the result of my AMRAP set. I imagine I'd have done better if I hadn't started doing weird things with my legs and shoulders toward the end, and if my lats hadn't cramped up. These long ass sets are kinda hard.

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PostSubject: Re: Montasir Mohamed's Training Log.    Wed Aug 14, 2013 1:56 am

Chris Anderson wrote:
You can have my old Inzer Z wraps if you would like. I don't use them anymore, and they are just taking up room and making clutter in my gym bag. I don't know if you have wrist wraps or not, but you can have those too. The Inzer Z wraps are a good "beginner" wrap, but if you really crank them on, you can get a pretty good amount of poundage with them. I squatted 473 with them.
Yeah, I'd be happy to take those off your hands. I'm really curious to see what I'd get out of them.
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Chris Anderson
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PostSubject: Re: Montasir Mohamed's Training Log.    Wed Aug 14, 2013 2:40 pm

If I ever see you in the CRWC, they are yours.

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PostSubject: Re: Montasir Mohamed's Training Log.    Thu Aug 15, 2013 1:39 am

Deadlift bar incoming at 319

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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Aug 19, 2013 2:47 am

So, I haven't updated in a few days, and I won't bore you all with my backlog of uninteresting stuff, but I've been sticking to the program... sorta.

8/18

High Bar Squats
235x4x9

OHP
115x5
125x3
135x3
140x3, 2x2
95x2x8, 10

Pull ups
5x6

Lots of face pulls

Notes: Once again, I had to squat before my DL day, so I decided to just get some extra pressing in since my bench days have been pretty easy lately.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Aug 19, 2013 11:03 pm

8/19

Deadlifts

Warm up
315x3
345x3
375x5x4
275x8,10

Pull ups
7,5,7

Shrugs
135x15
185x12

GHRs
4x12

Notes: I was only supposed to do 375x3x4, but I decided to get some more work in.
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Keosawa
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Aug 19, 2013 11:08 pm

First meeting is this Sunday, 7pm, in room 345 of the IMU.
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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Aug 20, 2013 1:57 pm

Do you know how to wrap? I ask this because holy f*ck, if someone gave me wraps and said "here Janis, go squat" I would be all "dude, I don't know what to do with these and this might not be a safe thing upon getting under the bar."
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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Aug 20, 2013 2:00 pm

[youtube]MichaelScottNo[/youtube]
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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Aug 20, 2013 2:21 pm

Monty is now the proud owner of Inzer Iron-Z knee and wrist wraps. Y'all best watch out.

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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Aug 20, 2013 2:28 pm

yaaaay!
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Wed Aug 21, 2013 5:25 am

Tried the wraps on a few times, and I'm considering shaving my knees. Ouch.

8/20

Bench
120x5
145x5
165x14 (AMRAP)
165x4x6

OHP
95x2x8
120x5
135x2x2

Lat Pulldowns
130x12
130x2x8

Lots of face pulls
Some rope pulldowns

Notes: I think some of the pauses on my bench were a little short. I was kinda hoping for 15.
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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Sat Aug 24, 2013 1:47 am

8/22

Squats
295x8x3

Sumo deadlifts
225x2x8
365x5

Lots of GHRs

Notes: These squats felt pretty bad, I kept falling forward and losing my back position. It's probably because my hammies are a lot tighter than usual, so I'll need to do stuff to them to fix that.


Last edited by Monty Python on Sat Aug 24, 2013 1:47 am; edited 1 time in total (Reason for editing : date was totally wrong)
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PostSubject: Re: Montasir Mohamed's Training Log.    Sat Aug 24, 2013 1:53 am

The Iron Z wraps can be kind of tough on knees. I find chalking my knees helps them get tighter and a bit more comfortable.


The Physiquous told me today that you're gunning for my deadlift record. Ur fukin dun, kid

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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Sep 02, 2013 6:40 am

Here's a rough/semi-accurate outline of what I did in this last week of training.

8/27
Deadlifts
315x5
365x3
395x12
425x1
455x1
485x1

Bench
135x17


Low rack pulls up to 495x1
Other stuff


8/29
Squats
215x3x8
275x3(wrapped)
315x3x1(wrapped)

Some back extensions and other uninteresting things.

Notes: Felt like poo going in to this training session. I just decided to get some light squatting done and get some time in the wraps.


8/30
Bench
165x3
175x3
185x3
195x7
210x1
225x1
235x1
Some sets with 155

OHP
95x8
105x5
125x5
140x5

Lat Pulldowns.
Triceps Pulldowns
Face Pulls

8/31

Squats
225x5
245x3
265x3
275x5
290x3
305x10

Sumo deadlifts
405x3
425x1
455x1
475x2xF

GHRs
12, 12, 10

Notes: My elbows were bothering me during my squats, so that killed my desire to do heavy singles. I'm trying to keep somewhat upright while squatting low-bar, but that seems to transfer weight onto my arms witch leads to pain and poor training.
Anywho, I did this training session when I was pretty tired and hungry. I might have 305x12 in me on a better day, but I'm pretty happy with 10.
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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Sep 03, 2013 12:50 pm

New cycle: https://docs.google.com/spreadsheet/ccc?key=0ApcCkRiqOrLJdFJOUzg0N2o1YWFxTi0zWUhPUTlxYmc&usp=sharing

Posted here so that you don't fly off the handle.

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Monty Python
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Sep 09, 2013 7:19 pm

Alright, I've been slacking about updates for the past while, so here's what I did last week.

9/4
Deadlifts
315x5
375x3
405x3
355x3x6
285x10

BB Rows
up to 185x8
135x3x15

Pull ups
10,8,8

Kettlebell swings
up to 53x20
44x40

Notes: I was supposed to do this the day before, but I had to help move lots and lots of stuff out of the house that day. I felt pretty crappy going into this session.


9/5
Paused (mostly) Bench
145x5
155x5
165x12
165x15(TNG)
165x4x8

Dumbbell press
up to 45x3x15

Triceps pushdowns
Facepulls
Hammer curls

Notes: I didn't have any chalk with me, so my bench setup kind of sucked. The bar kept hitting the hooks toward the end of my first AMRAP, so I had to cut it short at 12. I decided to do another long set and set up much lower on the bench and did a set of 15 TNG. This made my 4x8 sets ridiculously hard.


9/6

Low Bar Squats
225x2x5
255x5
275x4
295x5x5

Squat Belt hip walks
up to 90lbs for 3 relatively short walks.

Hip Adductions
Hip Adductions

Notes: These squats went fine. As always, they got easier as the sets progressed. I'm not sure how much I'm getting out of the squat belt hip walks. Maybe I just need to go heavier and longer on them.
P.S. It's been 3 days, and my hip adductors are still very sore.
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PostSubject: Re: Montasir Mohamed's Training Log.    Mon Sep 09, 2013 8:42 pm

9/7
Bench
145x5
165x5
185x5x5

OHP
95x8
115x5
130x4
95x3x10

Rear delt flies
External rotations


9/8
High Bar Squat
185x2x5
225x5
245x4x9

Barbell Hip Thrusts
135x15
185x2x8
135x2x20

Notes: I was short on time, so I had to cut this session short. Videos of this will be up eventually... Maybe.
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PostSubject: Re: Montasir Mohamed's Training Log.    Sun Sep 15, 2013 4:41 pm

9/12
Deadlifts
315x5
375x3
410x1
425x3
375x3x5
295x8

Pull ups
11
8
(long ass break because of fire alarm/drill)
12

BB rows

Kettlebell swings
up to 53x3x30

Notes: I did 3 reps instead of 2 at 425, and it was pretty smooth. The kettlebell swings were killer, though.


9/13
LB Squats
225x5
275x1
315x1

Paused Bench
160x5
170x12
170x4x7

DB bench
up to 55x11
45x15

Lots of triceps pushdowns
Face pulls
Hammer curls

Notes: I barely squeaked out the 12th rep at 170. I feel like I should be getting more reps at this weight, but I guess I can't always be at 100%. I threw in some easy squats at the beginning just because.

9/14

LB Squats
225x5
275x5
300x3
315x5x4

Squat Belt Hip Walks
45, 90, 135x(a lot)

Hip abductions
Hip adductions

Kettlebell swings
44x25
53x25
53x30

Notes: I went in feeling pretty tired, and it showed in my squats. It took me forever to get through my work sets and everything was just off.


9/15
Beltless High bar Squats
185x5
225x5
275x5

Bench press
135x5
165x5
185x3
195x5x4
195x5

Notes: I had to hurry out of the gym after benching because something came up. I only needed to do 5x4, but for a second I was unsure of how many sets I did, and some asswipe started stripping the weights of my bar after I was gone for less than 20 seconds with my shit RIGHT NEXT TO THE BENCH. I told him to take the bench to the left and did an extra set of 5.
Luckily, an asian girl stripped a couple of 10's off of his bar while he was sitting on the bench, so I don't feel angry anymore.
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PostSubject: Re: Montasir Mohamed's Training Log.    Wed Sep 18, 2013 4:33 pm

9/16
HB squat
185x5
225x5
250x4x8

Face Pulls
Rear delt flies

High box step ups
20
3x25
30

Hammer curls

Notes: I'm going to have to cram things in this week since I'll be in Des Moines for three days and I plan on not being able to train, so I did some upper body stuff I couldn't get done yesterday and saved a little for the next day's deadlifts. Squats felt unspectacular


9/17
Deadlifts
315x5
365x1
405x1
445x1
395x3x4
315x10

T-bar Rows
up to 140x3x8

GHRs
15, 12, 12, 5

Notes: My top single at 445 was all back extension, and the whole training session was pretty meh. I attribute this to poor rest and squatting the day before.
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PostSubject: Re: Montasir Mohamed's Training Log.    Tue Oct 01, 2013 7:02 am

Here's what's been going on in my training recently. This is about as far back as I can remember right now.


9/26
Deads
315x5
365x3
405x3
445x4,6
485x1

T-Bar rows
Kettlebell swings

I was unfocused for my first set at 445, so I cut it short and tried again. I wanted to get 8, but I couldn't put it together. It was also stupid of me to got for singles because it really contributed to the back pain to come.

9/27
Paused Bench
150x12 (AMRAP)

OHP
130x6
95x12

Other stuff.

Trained without chalk on my back, so the bar started hitting the hooks. Had to call it a set.


9/28
HB squats
up to 240x5

High Step Ups
20,25,25,30

The back still felt horrendous after my last deadlift session, so I did what I could and walked out with my tail between my legs.


9/30
Paused bench
135x8
165x5
185x3
205x3
215x1
225x3
240x1
250x1 (TNG, PR)
135x2x8 (very wide)

DB bench
45x20
55x15
60x2x12

Face Pulls
Triceps extensions
Hammer curls

Bench felt good. I really wanted to get 225x4 because I've been chasing that for a long time, but a TNG PR makes up for it. Kyle gave me some advice on my bench, s I did a
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