| Alex's Training log | |
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+5Nathan Poage babyeater apdirienzo Quadfather Keosawa 9 posters |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Tue Sep 24, 2013 1:47 pm | |
| You're doing the USAPL meet with Nate, right? What do you think you'll total? | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: Re: Alex's Training log Tue Sep 24, 2013 1:58 pm | |
| Ya im doing the USAPL meet. Im not sure yet what im gonna total as im still figuring out my starting weights. My goal off the top of my head is a 385 sqt, 285 bench, and a 505 deadlift= 1175. This is +62 from my current meet PR, 1113. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 9/26 Thu Sep 26, 2013 2:29 pm | |
| Squats warm ups 3x120kg 3x140 3x150 3x154.6 (341) 1x160 1x164.6 (363)
A1: GHR 3x8xBW A2: Cbl Push Away 3x5eax100
B1: Wide Pull Ups 15x4xBW B2: Cbl Crunches 12x4 B3: SL GM 7x4xBW
Notes: Went for and worked up to a max triple and decided to go for a max single because i was feeling good. Ive been thinking of opening at 365 for the meet, my current meet PR. The one i hit in training today went up smooth after several working sets. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 9/30 Tue Oct 01, 2013 2:57 pm | |
| Squats 3x140kg 3x150 3x154.6 1x160
Hammer Curls
Notes: Quick day of lifting | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 10/1 Tue Oct 01, 2013 3:05 pm | |
| Football workout Snatch Pause Squats (3secs) 4x205 4x220 4x235
Military Press 5x120 5x125
My Lifts
Pause Bench 3x225 3x245 1x255 1x265
1x275
A1: tricep push down A2: GHR sit ups
Notes: I hit my planned opener today, 265, and it flew up really easy. I couldnt get the 275 though. I feel confident that i will be able to get it at the meet next Saturday though. | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Wed Oct 02, 2013 1:10 am | |
| Not trying to be a dick at all, but if you missed 275--even if it was just a fluke miss--then you might want to open a little lighter than 265. Based on your meet goals, it looks like you're opening higher on these lifts than you have to. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: Re: Alex's Training log Wed Oct 02, 2013 4:29 am | |
| No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then? | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Alex's Training log Wed Oct 02, 2013 4:38 am | |
| - apdirienzo wrote:
- No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then?
Usually you pick something you can hit for a triple any day of the week. That way there aren't any surprises come meet day. | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Wed Oct 02, 2013 8:47 am | |
| - Nathan Poage wrote:
- apdirienzo wrote:
- No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then?
Usually you pick something you can hit for a triple any day of the week. That way there aren't any surprises come meet day. This. A triple is also, for most of us, around 90-92%, so it gives you the flexibility to hit a near-max second attempt if you don't feel fantastic, or to get to 100%+ in a hurry. If you open at 255 on the bench, you can still very easily get to 285+ by a third attempt, and it just makes your opener a bit safer. Ultimately, your opener should be as easy as possible while still preparing you for your second attempt. Though I sometimes take this too far, at the last meet, I opened at a 6RM (446), a 4RM (276), and a 7RM (518), respectively. | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Wed Oct 02, 2013 8:50 am | |
| There are also other factors to consider here. Like, I'm pretty sure USAPL gives a "start" command on their bench presses, which means you hang out, holding the bar, until someone tells you to begin your eccentric. If you don't like the bench, or you get a long pause, or something else happens, suddenly 265 can become a miss-able weight. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: Re: Alex's Training log Wed Oct 02, 2013 12:43 pm | |
| Ya im defiantly gonna lower my bench and most likely my squat openers after reading this. I dont want to go to the meet and not put up a number for one of the lifts. I'd be more pissed and disappointed about that than missing my 2nd or 3rd lift. Thank you guys for the advice. I appreciate it a lot.
and yes kyle there is a start command for the bench in USAPL meets.
Current Opens as they stand now: Squat: 355 Bench: 255 Deadlift: 475
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Wed Oct 02, 2013 1:19 pm | |
| - apdirienzo wrote:
- I dont want to go to the meet and not put up a number for one of the lifts.
Yeah--in powerlifting, if this happens, then you "bomb out" (you're disqualified for not posting a total as a full-meet lifter). So, make absolutely sure you can nail your openers. What type of bar are you currently using for deadlifting? | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: Re: Alex's Training log Wed Oct 02, 2013 1:40 pm | |
| - KKeough wrote:
- apdirienzo wrote:
- I dont want to go to the meet and not put up a number for one of the lifts.
Yeah--in powerlifting, if this happens, then you "bomb out" (you're disqualified for not posting a total as a full-meet lifter). So, make absolutely sure you can nail your openers. What type of bar are you currently using for deadlifting? I didnt know that you could be disqualified for this. Thanks again for the advice. I currently am using a texas powerbar for everything. I do have access to eleiko bars, but i have never given them a try for deadlifting. | |
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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: Re: Alex's Training log Wed Oct 02, 2013 2:21 pm | |
| - Nathan Poage wrote:
- apdirienzo wrote:
- No dickishness taken kyle. Im always happy to hear what others have to say. My current thought process when picking openers right now is to choose something i have done in training before. Is there another way i should go about this then?
Usually you pick something you can hit for a triple any day of the week. That way there aren't any surprises come meet day. +1. I have also heard people say that your opener should be your "last warm-up" | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Wed Oct 02, 2013 2:36 pm | |
| - apdirienzo wrote:
- KKeough wrote:
- apdirienzo wrote:
- I dont want to go to the meet and not put up a number for one of the lifts.
Yeah--in powerlifting, if this happens, then you "bomb out" (you're disqualified for not posting a total as a full-meet lifter). So, make absolutely sure you can nail your openers. What type of bar are you currently using for deadlifting? I didnt know that you could be disqualified for this. Thanks again for the advice.
I currently am using a texas powerbar for everything. I do have access to eleiko bars, but i have never given them a try for deadlifting. Okay, that's good to hear. I know USAPL doesn't use a deadlift bar, and for some people, that can make the pull much harder. If you've been using a Texas power bar, you'll be fine. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 10/3 Thu Oct 03, 2013 3:36 pm | |
| Deadlift warmups 3x170kg 3x200 3x216.8 (477)
3x A1: Neutral grip pull ups 20xBW A2: Cable Crunches 12x120
3x B1: DB Row 7x100 B2: Back Extension 8xBW B3: V-ups/Full Body Crunches 20xBW
Notes: Damn good day today. I had to grab my straps for my last rep on deadlifts due my hands not being able to take the knurling anymore but other than that i felt all the reps where good minus the final one. | |
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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: Re: Alex's Training log Thu Oct 03, 2013 9:01 pm | |
| - apdirienzo wrote:
- I had to grab my straps for my last rep on deadlifts due my hands not being able to take the knurling anymore
Reps dont count then | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: Sheiko Mon Oct 14, 2013 5:10 pm | |
| Ok so now that i just finished a meet im trying to find a new training cycle to do. Currently im thinking im going to do sheiko. I currently am doing more research on sheiko before i jump into it.
does anyone have any spread sheets or information on this training program? | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Alex's Training log Mon Oct 14, 2013 5:59 pm | |
| A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox. | |
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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: Re: Alex's Training log Mon Oct 14, 2013 10:50 pm | |
| This is what you want: http://www.elitefts.com/sheiko/ | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Alex's Training log Tue Oct 15, 2013 8:28 am | |
| - Chris Anderson wrote:
- A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox.
is supple leopard in the dropbox? | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: Re: Alex's Training log Tue Oct 15, 2013 1:22 pm | |
| - Chris Anderson wrote:
- A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox.
how do i access the drop box? | |
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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: Re: Alex's Training log Tue Oct 15, 2013 2:47 pm | |
| - apdirienzo wrote:
- Chris Anderson wrote:
- A quick google search will get you tons of results. Otherwise, there are a couple in the dropbox.
how do i access the drop box? If you go to the home page, click on powerlifting discussions and there is a thread at the top of the page. All of the info to access lifting programs is in that thread | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Alex's Training log Tue Oct 15, 2013 2:51 pm | |
| What Grant said. You will have to install the program on your computer if you haven't already. Don't worry-- it is a small program and it won't affect anything. Just use the log in info from the thread and download what you want. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 10/21 The start of a new cycle Mon Oct 21, 2013 5:18 pm | |
| Sheiko #29 Day 1
Bench 5x150 2x4x180 2x3x210 5x3x225
Squat 5x185 2x5x225 5x5x265
Bench 5x150 5x180 4x4x210
Pull ups 3x5x +70
DB Snatch 2x80 2x85 2x90
Ab Wheel 3x10xBW
Notes: First Day of Sheiko. For Sheiko i am doing all the main lift exercises but i am changing the accessory work. I thought today would be easy given that all the percentages are low, but going back to bench the second time around was more exhausting then i thought it would be. | |
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