| Montasir Mohamed's Training Log. | |
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+8Logan Joseph Nathan Poage GFou Chris Anderson Seth KevinAlvy Keosawa Monty Python 12 posters |
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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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 Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: 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 Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: 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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David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
| Subject: Re: Montasir Mohamed's Training Log. Thu Aug 15, 2013 1:39 am | |
| Deadlift bar incoming at 319 | |
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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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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babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
| Subject: 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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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Montasir Mohamed's Training Log. Tue Aug 20, 2013 2:00 pm | |
| [youtube]MichaelScottNo[/youtube] | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: 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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babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
| Subject: Re: Montasir Mohamed's Training Log. Tue Aug 20, 2013 2:28 pm | |
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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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 Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: 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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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
| Subject: 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 Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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Monty Python Class III
Posts : 93 Join date : 2012-09-07 Age : 34 Location : Khartoum, Sudan
| Subject: 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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