Gains on gains on gains: Sam's Training Log

09/22/14

Squat:
5x5 @ 265

Bench:
4x8 @ 175

Pullups:
2x12
2x8

Band Pulldowns:
4x18 w/ purple band

Comments:
Continuing to take it easy. Did a 5x5 with something I know I could hit. Might consider some linear progression and just keep adding 5 pounds. Volume bench felt good. All my tests are starting up so my time training is gonna be even more limited than it was before.

09/23/14

Explosive Box Squats to parallel:
8x3 @ 225

Barbell Shrugs:
3x15 @ 315

Dumbbell Press:
4x12 w/ 40's

Bicep Curl machine:
3x10 @ 80
1x15 @ 60

GHR w/ orange band:
4x6 slow eccentric

Comments:
Tried box squats with the box at Magni for the first time and I really liked it. Worked on a slow decent and exploding up. Concentrated on not relaxing on the box. I think I might use it to do some overload work in the near future just to get some heavy stuff on my back. Also really liked banded GHR, first time I tried it without just using body weight and it made it real tough. I need to get my hammies stronger, and I absolutely hate good mornings, so banded GHRs seems like it's gonna be the go-to for now.

stallions, fgt

09/25/14

Bench:
5x5 @ 205

Dumbbell Flies:
4x13 w/ 35's

Lat Pulldown:
3x12 @ 160

Band Pulldowns:
3x15 w/ orange and black mini band
1x15 w/ orange band

Facepulls:
4x12 @ 70

Comments:
205 went well. There was a couple sets I "struggled" but I hesitate to call it that. Any problems I had were with technique and not strength related. Adding 5 pounds next week. 5x5's at 210 and 215 will be where the real challenge is.

09/26/14

Deadlift:
1x5 @ 154
1x4 @ 235
1x3 @ 309
1x1 @ 359

Sumo:
1x2 @ 264
1x3 @ 264

Comments:
I seriously can't emphasize how atrocious my deadlift has been as of late. I haven't had a good deadlift day, well, since the meet. I hadn't had a HARD deadlift day in over a week, so I wanted to go by feel today and the 359 moved slow as shit. I'm beyond even getting frustrated about my deadlift right now. I have enough shit stressing me out so I'm not gonna worry about it. I'm considering deloading A LOT of weight and working volume deficits for at least 6-8 weeks since my weakness is off the floor. At least my bench and squat haven't been too bad lately.

09/29/14

Squat:
5x5 @ 275

Pause Squats:
2x5 w/ 3 sec pause @ 154
1 rep 25 sec pause then 3 reps w/ 3 sec pause @ 154

Squat AMRAP:
23 reps @ 154

Comments:
Squats actually went super well today. Upped it 10lbs from last week, and it wasn't as tough. Speed isn't as fast as I want it to be, but I didn't record myself so I may just be extra picky and actually be moving just fine. Did some random pause stuff and then wanted to waste everything I had in the tank on an AMRAP for shits and gigs. I hate to say it, but I gotta build up my stamina. The reason I stopped at 23 was because of cardio, not because of strength.

10/02/14

At the rec: (groce)

Bench:
3x8 @ 175 <--- same as last week, but no leg drive
1x20 @ 135 <--- AMRAP

DB press:
3x12 w/ 45's

Lat Pulldowns:
3x10 @ 160

DB Flyes: <--- wtf is the correct spelling of this anyways?
4x10 w/ 40's

Comment:
Went to the rec today mainly to help out Paige work on her squat and deadlift but somehow managed to fit a REALLY successful workout in. Bench was the same scheme as last week, but no leg drive this week and it actually moved FASTER. Bench felt real noice, and I'm ready to hit 5x5 @ 210 Sunday. DB Press also went well, I know for a fact I never did sets of 12 with 45's. Lat pulldowns were meh, but I just hopped straight from the press to the pulldown machine so that could be it. Flyes also went really well. This was one of those rare days where I NOTICED the progrssion in all of the lifts. My press is overall suck city, so it was nice seeing my db press go up, and during my sheiko cycle I stuck to flyes with the 35's.

Feels good mang

The rec is where some people have to lift when people can't open the Oly room

Sammy Boy wrote:

DB Flyes: <--- wtf is the correct spelling of this anyways?
4x10 w/ 40's

I just take the easy way out and use the singular form: Db Fly

10/03/14

Deadlift:
4x4 @ 330

Straight leg 2" deficit deadlift:
5x10 @ 242

Comment:
Finally had a decent deadlift day. I didn't go with any crazy weight, but I feel like this is what I'm gonna have to do. my 330's moved pretty good and actually sped up from set to set. The accessory deadlifts beat the shit out of my lower back, but I need it, so I have to embrace the burn.


Also, Let it Go is the new pump up song. Downloading to phone ASAP

SSchwartsenator wrote:

Also, Let it Go is the new pump up song. Downloading to phone ASAP

Damn straight.

10/05/14

Bench:
1x7 @ 135
1x6 @ 185
2x4 @ 210
1x3 @ 200 <--- pause
1x20 @ 135 <--- bcuz angry

OHP:
1x3 @ 125 <---- misload... oops
5x5 @ 105

Dumbbell Fly:
4x4 w/ 50's

bodyweight dips:
1x11
3x8

Comments:
Absolutely shitty bench day. Couldn't even hit one set of five at 210, let alone 5. My OHP on the other hand went really well so I guess that's good. 105 moved faster than it did last time, so I'm bumping it up to 110. I have to learn how to keep my core tight during OHP press though, because I have a horrible habit of not doing it. Accessory work was meh.

10/07/14

Squat:
1x5 @ 145
1x5 @ 195
1X4 @ 235
5X5 @ 285

Leg Extension:
4x15 @ 170

Barbell Shrugs:
3x12 @ 275

GHR:
2x8 bodyweight
2x8 red mini band

Comments:
Still undecided if I'm happy or not on how today went. Glad I was back to squatting at Magni. Did a 5x5 at 285 that wasn't half bad. The last two reps of the fifth set weren't the prettiest. Don't think I can get 5x5 at 295, so I don't know what I'll do from here. Accessory work was alright. Also weighed in at 193 pre-workout. I haven't been that light in about 18 months. Don't know how to feel about that either. I recorded all my squat sets so I might put them up on youtube later since I haven't uploaded anything in a long while.

10/09/14

Bench:
5x2 @ 205 <--- flat foot paused

Dumbbell Fly:
5x12 w/ 40s

Rows:
3x8 @ 160
1x15 @ 135

Band Pulldowns:
3x8 w/ orange, red, and black mini bands
1x15 w/ orange band

Bicep Curl Machine:
3x10 @ 80
1x4,6 @ 80,70
1x12 @ 50

Slingshot Bench:
4x4 205 <--- flat foot paused


Comments:
I wanna chalk it up as another shitty bench day, but that's becoming hard to do after two weeks of subpar benching. Don't know why I finished off with the slingshot, I guess I just didn't feel like I'd accomplished much. I guess on the plus side my accessory work is going well. I have no doubts my OHP will be better than last weeks on Sunday.

10/10/14

Deadlift:
1x5 @ 135
1x5 @ 225
1x4 @ 275
1x3 @ 315
1x2 @ 365
4x1 @ 405

1" deficit stiff leg deadlift:
1x10 @ 185
3X10 @ 245

Lat Pulldowns:
3x8 @ 160

Comments:
Finally had an awesome deadlift day. I think I'm gonna take a page out of the Lilliebridge's book and alternate heavy deadlifting every other week. Last week I kept it "light" and did some rep work at 330, and my body was fully recovered to take on some heavy stuff today. Singles felt really good at 405. I've also analyzed that I spent way too much time getting set at the bar. I need to get tight, get a solid breath, and then just go. It's a lot easier for me to stay tight and get in a groove this way, and it definitely showed tonight. Even with how loaded my semester has been, I think 450 is still an attainable goal by the end of the year with some focus and targeting my weaknesses (which I've been getting better at).

10/12/2014

OHP:
5x5 @ 110

Bench:
1x10 @ 135
4x8 @ 185

Overhead band tricep extension:
4x15

Comments:
I don't know if it was the Bdubs I ate or what, but that's two solid gym days in a row. I like dis. I'm pretty sure that's an OHP PR, but I really don't know. I haven't worked OHP in over a year. I DO know I've never gotten close to doing a 5x5 at 120, which is just on the horizon. Didn't struggle at all today with getting it up, but I'm hesitant to make a 10lbs jump on OHP. I won't be greedy, and just keep it in 5lbs increments. Bumped up the rep work on bench from last weeks 175 and the only one that slowed down was the last rep of the last set. Seeing a lot of carryover from really hammering the accessory work. I needed this pick me up before my hell week next week. 3 tests, 2 quizzes, and 1 paper. Maybe a slight deload week is in order

10/14/14

Squat:
1x6 @ 145
1x5 @ 195
1x4 @ 235
1x4 @ 275
1x2 @ 305
1x2* @ 335 <---- Josh touched me, I'm anal about getting help, so I don't wanna count it
1x2 @ 335 PR

Reverse band Squat w/ white bands:
1x6 @ 225
1x6 @ 315
4x4 @ 365

Leg Extension:
4x12 @ 180

Leg Curls:
4x12 @ 120

Comments:
Another good day. So much for a deload. I wanted to see where my raw squat was at so I worked up to a heavy double. I'd done 335 for singles but never a double. The first set my second rep came up super slow and Josh touched me. He claimed to not have helped, but I wanted to do it again anyways. Second set was a million times better. That puts my raw max close to 350. I calculate that if I can get my raw max to 370, I can get 405 wrapped relatively easy. I'm really gonna hammer raw squats though, I don't want to work in wraps for at least a couple months.

First time ever doing banded squats and it was awesome. I could really use this for accessory work to get through my sticking point. Also nice to get heavy weights on my back so when it comes time to PR I'm psychologically ready by having used this weight before.

Last note, I've been hammering hamstring work and it's been working. I've found where I've been lacking in my squat and deadlift. When comparing my hamstring work to quad work my quads are definitely more dominant. Gonna keep working GHR, deficit deads, leg curls, and I wanna learn how to properly do some stallions so I can add those to the stable (luls) of hamstring work.

I may not be getting stronger as fast as I want to, but it's really nice to have clear paths in front of me now at least. I got solid plans to work towards for at least the next 3 months. feelsgoodman.jpg

http://instagram.com/p/uJZfzPm3o5/?modal=true

10/16/14

Bench:
1x10 @ 135
1x7 @ 165
1x5 @ 195
5x5 @ 210*

Curl Machine:
5x10 @ 80
1x35 @ 50

Overhead Band Pulldowns:
4x16 w/ orange and red mini band
1x20 w/ orange band

Band Flies:
4x13 w/ orange band

Lat Pulldowns:
4x14 @ 140

Comments:
Asterisk on the bench because I missed the LAST rep of the LAST set halfway up. I've never missed a lift this high up, and I'm certain it was a technical mistake and not a strength one. I wasn't going to keep Dalton or Josh there any longer to give me handy's so I called it after that last set. I never do anything like this, but I'm gonna say "I was good for it".

I was totally gassed after the main lifts so I had to keep everything after it light.

Still a good day considering I could BARELY hit a 2x4 with the same weight on bench last week and did it this week relatively fine (minus that last rep).

10/18/14

Deadlift:
warmups
1x3 @ 355
1x2 @ 355
1x1 @ 355
1x3 @ 315

2" deficit deadlift:
4x7 @ 225

Comment:
Wasn't planning on going heavy on deadlift, but still wasn't that great of a day. I went heavy on squats Tuesday, and really hammered hamstring accessory work, so I wasn't fully recovered for today. I'm not gonna be too hard on myself about it. I know exactly WHY I didn't perform as well as I wanted to. My recovery time has been annoyingly slow these past couple months though.

10/19/2014

Speeding ticket PR: $465

OHP:
5x5 @ 115


Comments:
Didn't really come to 22BB to work out, but soak in as much knowledge as possible. Wes, Kyle, and Jake are immensely helpful resources. Knocked out the OHP quick before seminar with no problem. Glad this just keeps going up. 120lbs 5x5 next Sunday which I know will be a PR.

10/22/14

Bench:
warmups
1x5 @ 215
1x4 @ 215
1x3 @ 215
1X8 @ 185

Dips:
1x10 @ bodyweight
1x5 w/ 25
4x6 w/ 45

Bicep Curl Machine:
4x12 @ 80

Band Flies:
4x14

Comments:
Got ballsy with bench today. I knew coming into the gym that I had zero energy (all I ate today was two slices of Gumbys and about a half a pound of trail mix). Decided to tackle 215 anyways. I tried to incorporate some of the cues Wes talked about, but I just couldn't concentrate on them on my top sets. Gonna have to work with lighter weight to hammer in what I learned. Really focusing one: 1) tighter upper back 2) trying to bend the bar to get scapular rotation, thus helping tighten the back more and 3) try to focus on bringing my chest to the bar as well, not just the other way around.

10/23/14

Deadlift:
1x4 @ 225
1x4 @ 275
1x3 @ 315
1x1 @ 365
x0 @ 405
3x4 @ 315

GHR:
4x10 w/ bodyweight


Comments:
not a great deadlift day. Tried to incorporate more of the stuff Wes talked about, but I'm just having trouble figuring out my perfect starting position. As soon as I start pulling I'm fighting the weight to not fall forward, my shoulders track forward of the bar. I try to counter act that by bringing the bar closer and bring my hips down a bit, but now my hips start moving before the bar comes off the ground.

tl;dr brb going go chop off some of my femur.

Worst day of training of 2014 award goes to 10/26/14

Hit an easy 5x5 OHP at 115 last week and this week i got one set of 5 and one of 4. I had no energy. I honestly couldn't even do anything else after those two sets.

It's incredibly frustrating knowing exactly what I have to do to get better, but as soon as I step in the gym I just CAN'T get it all done. All of the C4 and Spike in the world isn't going to help me. Monday I'm starting sheiko, and doubling my food intake. I've lost 15 pounds in 9 weeks due to lack of eating enough and just overall bullshit in my life. No offense to the 181 master race, but I just ain't about that life. I want to compete 198 or hopefully 220 once I get my shit together. I feel like having a CONCRETE program to stick to will give my small goals to hit every time I come in the gym.

10/25/14

Squat:
1x5 @ 175
1X5 @ 225
5X5 @ 260

Bench:
1x6 @ 135
2x6 @ 170
4x6 @ 170 <---- Paused
1x24-25 @ 135 <--- AMRAP

Band pulldowns:
1x10 w/ orange
4x10 w/ orange and red mini band

Bodyweight Pull ups:
4x10


Comments:
Today confirmed what I hoped wasn't true. I've injured a disc in my back. I know exactly when it happened, and hoped it was only a muscle pain, but I know the difference between a muscle pain and a disc pain. During a rep of OHP I relaxed my abs for a millisecond causing my back to hyperextend. Squatting felt like absolute shit today as a result. I did some of the therapy work I did with my PT when I herniated a disc last year. This one is not nearly as bad as my last one I got in the Marines. I'm predicting to be back at 100% in about 6-8 weeks.

Silver lining though -because I'm a beacon of positivity- is that I can now focus on just one thing: Bench. I think this is exactly what I need. My semester has been incredibly stressful and I'm striving for maintenance on most lifts, except bench. I've had too much shit on my plate, and now I can focus my efforts on ONE lift instead of three. I haven't gone heavy in a long while, but form wise I feel better than ever. I started smolov jr. for bench and hit some accessory work. We'll see how this progresses. I want 3 hundo. Bad. I'll continue to do some leg accessory work, but most likely nothing that puts an axial load on my spine.

10/30/14

Bench:
1x6 @ 135
1x6 @ 165
7x5 @ 185 <---- last two reps of every set paused

Band Face Pulls:
1x10 orange band
3x12 orange + red mini band

Bicep Curl Machine:
5x10 @ 80
SUPERSETTTTTTTTTT (AMRAP 70, 60, 50, 40, 30, 20, 10)


Comments:
Bench went really solid today. I was looking forward to it all day. I'm going to keep hitting some accessory work until the sets of smolov jr start getting tough. Had no problems at all today. My smolov jr template is based off of a 250 max, which might be on the safe side, but I'll just keep progressing as need be.