Subject: Re: Seth's Training Log Wed Jun 19, 2013 10:45 am
Are you out in Coralville then? Goodnight, sweet ped mall.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Wed Jun 19, 2013 7:01 pm
North Liberty actually. The gym has a Coralville address but is pretty much in NL. Also I'm planning on doing the state fair bench press and deadlift contest if anyone is interested. August 17 in Des Moines.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Thu Jun 20, 2013 8:12 am
6/20
Bench press 170x5 195x5 225x8
Seated BTN press 80x10x5
Pendlay rows 185x5x2 135x10
Pull ups (strict) 2x6
Face pulls 3x15
Curl/oh ext superset 3x20/20
Prowler pushes +45x35 yards x6
Notes: Good session. As mentioned before I'm not going to push the last set super hard for a bit.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Fri Jun 21, 2013 9:39 pm
6/21
squat 230x5 265x5 300x6
leg curls BWx200
hypers BWx15x3
abs 3x15
Notes: I can definitely tell that I havn't back squatted in awhile as everything felt heavy. My mid back was a little stiff, but not enough to effect my squatting. I'm hoping that over the next few weeks getting back to squatting heavy will get me back in the groove. I will probably add in some extra squatting on another day. It will most likely be beltless and with some moderate weight.
zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
Subject: Re: Seth's Training Log Sat Jun 22, 2013 1:12 am
Pardon my idiocy..but how do you do leg curls with bodyweight?
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Sat Jun 22, 2013 5:54 pm
Pretty much lie on your stomach with your legs out and curl your feet up to your butt.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Mon Jun 24, 2013 12:47 pm
6/24
press 115x3 130x3 145x7
incline press 105x10x5
pullups (strict) BWx6x6
bicep/tricep superset 3x10 each
strict db cleans 3x12
Notes: After watching video of my last set of press I think I need to lower the bar a couple inches further. I used to be very conscious about lowering the bar far enough and I think I'm just rushing the reps on the longer sets.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Wed Jun 26, 2013 6:51 pm
So I have been doing a lot of thinking and I decided that I'm going to attempt to write my own programming for squat and deadlift. Obviously these two lifts have been struggling for me lately and I think part of that may be due to pushing the sets for extra reps. I'm going to continue to run 5/3/1 for bench press and OHP as those are progressing nicely and seem to respond well to the extra rep sets. What I have set up is pretty basic using prilepin's table. I started using this programming today while deadlifting. I'm still planning on running the strong 15 short cycle to peak for meets.
Notes: Messed with technique some. Widened feet which slowed down my speed off the floor some, but my lockout felt like it was flying through. Will probably try to stick with this as it was a bit easier on my back. Was starting the pulls off the floor extremely slow until the last two sets because I was babying my back. Let loose the last two sets and it felt good.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Seth's Training Log Wed Jun 26, 2013 7:39 pm
Seth wrote:
Messed with technique some. Widened feet which slowed down my speed off the floor some, but my lockout felt like it was flying through.
You're welcome for the inspiration.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Seth's Training Log Wed Jun 26, 2013 7:55 pm
Seth wrote:
Notes: Messed with technique some. Widened feet which slowed down my speed off the floor some, but my lockout felt like it was flying through. Will probably try to stick with this as it was a bit easier on my back.
my expression to this. well on your way to the sumo club:
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Seth's Training Log Wed Jun 26, 2013 11:41 pm
22nd Street on Sunday?!?!?!?!??!
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Thu Jun 27, 2013 2:03 pm
I would but I'm going to be super busy next week so I'm going to be trying to get ready all weekend. I really do want to make it there to train sometime. Are you planning on going down?
6/27
Bench press 105*5 135*5 155*3 185*3 210*3 235*6
Seated PBN 80x10x5
Lat pulldowns 3*15
Superset Rope pushdown 3*12 Rope hammer curl 3*12
Facepulls 3*15
Notes: Awful session. Bench felt out of the groove and I was having a hard time staying tight. I racked it at 6 on the 235 set before I started grinding weights.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Seth's Training Log Thu Jun 27, 2013 2:07 pm
I'll be going down there if/when someone else wants to come-with, as I am car-less.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Fri Jun 28, 2013 8:36 pm
Notes: Squatting went decent, felt better than last week. I had problems with the bar slipping on my back as I am back at the CRWC. On the 280x3 sets I have myself about a minutes rest. And on the 280x6 I took 2.5 to 3 minutes.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Sun Jun 30, 2013 9:08 pm
6/30
press bx10 65x5 80x5 100x3 120x5 140x3 155x4 PR
incline press 110x10x5
pullups varying grips 40 total reps
superset bb curl 3x20 oh bb extension 3x25
strict db cleans 3x12
Notes: Pressing went well. I think I had at least 1 more left in the tank. I think I will keep running 5/3/1 for OH press while I run strong 15 for bench press. After the state fair bench/deadlift competition I will probably reset my bench and OH press and go from there.
Notes: Didn't have much of a plan today and ended up pulling a PR. Probably wasn't my smartest decision, but my back feels good (knock on wood) and I pulled an 8 lb PR. I'm encouraged by the fact that I pulled this while I've been dealing with all kinds of issues with my deadlift and squat recently because of my back. This came up pretty easily for a PR and I definitely think I have more in me. I had planned to do a little more assistance work but decided that I wouldn't press my luck as I will be starting my competition cycle next week.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Notes: Didn't have much of a plan today and ended up pulling a PR. Probably wasn't my smartest decision, but my back feels good (knock on wood) and I pulled an 8 lb PR.
it's about 13 days out from your meet though so it was not a bad time to do test it
I'm not doing the NASA meet. I'm just going to wait and compete at the state fair bench press and deadlift competition in August. My deadlift and squat have been pretty awful because of my back for the last month or so, so I figured I'd be better off just to wait.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Wed Jul 03, 2013 12:11 am
band superset hammer curl 2x20 pushdown 2x20 pull apart 2x15
Notes: Good session. Was a bit rushed for time so I did the band stuff at home. I decided to hit 250 for a long paused double instead of push the reps as my body was just gassed from squatting. Got the whole workout (besides band work) done in about 50 minutes.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Seth's Training Log Wed Jul 03, 2013 11:39 am
The 148s are the last ones left for the summer meets.
Notes: First training session since last Tuesday because of vacation. On my press day I'm only going to push the last set for an extra rep or two until after the meet. Bench felt okay. Was out of the groove on the 225 triple so it didn't feel awesome, but that's what I get for taking almost a week off.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Planning on just doing the state fair bench press and deadlift competition. It's unsanctioned but it was pretty fun last year. Just a chance to hit some PRs! You should do it if you have nothing going on its not very expensive.
Subject: Re: Seth's Training Log 
Wed Jun 19, 2013 10:45 am
