Subject: Re: Seth's Training Log Sun Dec 15, 2013 11:17 pm
12/15
shoulder prehab
agile 8
front squats bx8 95x5 135x3 195x3 220x3 250x3 275x0 oops
power cleans 135x3 160x3 185x3
power shrugs 225x10 315x5 405x5 495x5 585x5
Notes: I'll start by saying I felt pretty lousy going into this session. I came into training on about a 16 hour fast, and I don't think I took in enough calories yesterday anyways. Definitely felt like I was low on energy. I have a little video but its not very good as its way to close so I'm not going to post it. But I definitely did not go into the 275 set with the right mindset. I didn't give it respect for being a heavy weight and just let it pull me over my toes so I had to dump it. 250x3 felt pretty poor but looking at the video it actually moved alright. Power cleans went well. The plan with thought is to work up to a top triple.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Mon Dec 16, 2013 10:24 pm
Notes: Today went pretty smooth. My shoulder has been a little ornery lately so I'm adding in more prefab work. I need to make sure that I don't let this become anything serious. Still felt a little popping, but not any weakness or pain and it is feeling noticeably better. 155x3 moved okay, and 170 moved very well. I was very happy with how those two sets moved, especially the 170.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Wed Dec 18, 2013 12:36 am
Notes: Pulling today went pretty well. On the 430x5 the bar got was sticking to my legs a bit which was a little annoying but nothing terrible. 480 felt alright, heavier than I would have liked but that's to be expected when I haven't hit a heavy pull since the October meet. My lockout didn't feel awesome, so I'm going to focus on that more while deadlifting as well as through assistance work throughout the week.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Thu Dec 19, 2013 9:22 pm
Notes: I'm okay with how today went. I would have liked to get at least one more on the 240 set but I wasn't having the best time staying in the groove and the 5th rep was a little slow so I racked it. I was pretty happy with the single at 265, it went up smoothly. Shoulder didn't really bother me at all today, so I feel like it's starting to heal up.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Seth's Training Log Thu Dec 19, 2013 9:25 pm
Just something i thought of why watching your set, you can bench on your toes in UPA if you want. I am not sure if you want to change your set up but the option is on the table
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Thu Dec 19, 2013 11:28 pm
I've thought about it and even messed around with it a tad, and to be honest it's just not comfortable to me and I don't feel very stable on my toes. I do need to put more focus on my setup and making sure I'm getting leg drive though. My reps look and feel much better when I am conscious of that.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Sat Dec 21, 2013 7:56 am
Notes: Squatting was alright. Still figuring out how to not completely fold over. I think that part of it was that I was sinking my reps as low as I could go which caused me to lose some tightness. To get that low I have to lean over some, so I'm trying to feel for depth a bit more which you might see in the video. I need to make mobility/prehab work more of a priority. Will do some shoulder prehab and maybe some general stretching today.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Mon Dec 23, 2013 5:40 pm
12/23
agile 8
shoulder prehab
front squat bx10 95x5 135x5 180x5 205x5 235x5 (PR I think?)
press bx10 65x5 85x5 110x5 125x5 145x5
power cleans 145x3 165x3 195x3
super set standing DB military press (neutral grip) 5x10 pull ups 5x8
power shrugs some
banded pushdowns x50, x40
DB curls 2x35
band pull aparts 3x20
Notes: Combined yesterday's session and todays session. Front squatting and pressing both went well. Not supposed to push the last set on the 5's week, which is fine with me. Front squat and press both felt good. I did a better job of staying on my heels during fronts, though I did catch myself drifting forward a few times. Pressing was just pretty solid all around. I got through it pretty quickly.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Sat Dec 28, 2013 11:19 am
Sorry, I've been pretty awful at logging this week so I will try to catch up
12/24
agile 8
deadlift 135x10 stiff leg 225x5 275x3 310x5 360x5 410x5
speed pulls 275+mini bandsx2x6
GHR 3x10
ab pulldowns 5x10
a bunch of bro stuff with my brother because I was done before him
12/26
shoulder prehab
bench press bx10 95x5 135x5 155x3 175x5 200x5 225x5 (last two with obnoxiously long pauses)
superset incline db press 5x10 one arm db row 5x10
superset db curls w/ fat grips 3x10 dips 3x10
band pull aparts 3x20
db shrugs 2x20
12/27
agile 8
squat bx10 135x5 185x5 225x3 250x5 290x5 330x5
Squatted and left his day because I was pressed for time. Will put in some extra work tomorrow after front squatting.
I have a little video from this week I might put up later.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Seth's Training Log Sun Dec 29, 2013 11:31 am
Looking strong lately, mate.
How do you manage your bench training?
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Sun Dec 29, 2013 10:46 pm
Thank you sir. I've been continuing to run 5/3/1 for my bench and press. They seem to be moving along slowly, but progress is progress so I can't complain. I might switch out the press day for a volume bench day after I finish this cycle though since I will be closer to the meet.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Sun Dec 29, 2013 10:54 pm
Notes: So the last week or so of training has seemed kind of blah. Traveling and odd gym hours just kind of threw a wrench in it and threw me off a bit, but I still got all my sessions in. I am pretty sure that I am going to switch my pressing day for some kind of a volume bench press day and my front squat day for another squat day after I finish this cycle. As I get closer to the meet I'm just trying to gravitate towards the competition lifts more. That is something I felt I could have benefitted from before my last meet. I'm very happy with the front squat PR (sorry no vid), decided to see what I could hit since I will be done with it for awhile. I will probably do the same thing on press tomorrow. 280 went up very quickly so I decided to take a shot at 290 and it went up pretty well too. I gave 300 a shot but I just didn't have it in me. I might have benefitted from a little larger jumps in weight but oh well, still happy with 290.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Seth's Training Log Mon Dec 30, 2013 11:41 am
Congrats on the front squat PR man. Always a solid day when you hit that one. I like the volume bench day idea. It has given me great results and there are others that have achieved the same. There is a reason programs like west side bench twice a week and have great results
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Mon Dec 30, 2013 11:29 pm
Yeah added volume and just the extra practice has given me results in the past.
superset band curls 3x a lot band extensions 3x a lot
band pull aparts 3x20
Notes: Pretty happy to hit a 185 press. It's been a goal of mine for awhile. I hit it once and went back and looked at the video and it looked like I may have given it a little boost with my legs, so I went for it and hit it again and made sure not push with my legs. I can still see my knees move a little in the second rep but I'm pretty sure its just my knees and hips locking out. Take a look at the video and tell me what you think. This will be my last real press session until after the meet in February. Good day.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Seth's Training Log Mon Dec 30, 2013 11:39 pm
Looks fine to me. Also, I misread that as "185x12" at first and I was about to punch you in the face out of raw jealousy.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Wed Jan 01, 2014 4:30 pm
Notes: Woke up lighter than I have been and trained fasted. I've been training after eating a lot recently and I could tell that I wasn't used to training on an empty stomach. 455x3 was rough, I was getting up over my toes and was not being very efficient with my pulls. With 480 I really just tried to focus on pulling hard and it went up smoother than the 455 reps.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Wed Jan 01, 2014 8:15 pm
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Fri Jan 03, 2014 11:59 pm
Notes: Good session. Benching is becoming more consistent and I am getting more comfortable with my setup. 250x6 is a PR, so I can't complain there. 265 felt good as well. Very smooth.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Mon Jan 06, 2014 5:28 pm
Notes: Changing the front squat and OHP day to extra squat and bench days, just combined them this week since it is a deload. Wasn't super motivated today, kept getting distracted at the beginning. I finally just focused and finished up my work.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Tue Jan 07, 2014 8:38 pm
1/7
agile 8
deadlift 135x10 stiff leg 190x5 240x5 290x5
speed deadlifts 275+mini bands x 2x4
hypers a few
hypers with bands 3x10
shrugs w/ kettlebells 3x20
Notes: Back was a little achey going in, did some hypers between deadlift sets and it seemed to help. I really liked the banded hypers, may start adding them in regularly.
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Wed Jan 08, 2014 9:29 pm
1/8
shoulder prehab
bench press bx10 105x5 135x5 160x5
superset DB press 3x12 one arm DB row 3x12
dips x10, 15, 25
db curls 3x12
facepulls 3x20
upright rows because I was wasting time some
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Thu Jan 09, 2014 9:06 pm
1/9
agile 8
squat bx10 135x5 155x5 190x5 230x5
pause squat 225x3x2
GHR 3x12
lying leg raise 3x10
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: Seth's Training Log Sun Jan 12, 2014 8:48 pm
1/11
agile 8
squat 275x5x4 275x4
Notes: Went in to squat and bench today and I hurt my back on the last set of squats. Not completely sure what I did, but it feels like when I hurt it in the summer. I'm taking this week off training and heading to the chiropractor sometime this week, hopefully tomorrow. This also means that I will not be doing the UPA meet in February anymore. I might consider doing a meet later on in the spring, though as of right now I kind of just want to train for awhile.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Seth's Training Log Sun Jan 12, 2014 10:15 pm
join me on the "hurt my back so pulling out of the UPA meet to do another meet later on" bus
Subject: Re: Seth's Training Log 
Sun Dec 15, 2013 11:17 pm
