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Post by George on Jan 12, 2016 17:34:25 GMT -5
1/11/16 bench 240 * 8 280 * 6 300 * 4 335 * 3
Stopped with the triple. I look at it like tripling the work I did a few days ago and don't want to push it. Will run with 370 buckeye next monday. Pretty happy with how muscle memory is coming along
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Post by George on Jan 13, 2016 10:03:37 GMT -5
1/12/16 Squat 255 x 5 345 x 5 425 x 3 475 x 1 515 x 1 550 x 1 (belt added)
Steadily making jumps back to old numbers. Would like to hit 575-600 next week, and a 600-625 the following. When I can hit a clean 650/675, I'm going to begin actually working to push beyond the 700 barrier. The squat feels like an old friend welcoming me back. I truly believe an 800 is possible by the end of this year.
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Post by George on Jan 19, 2016 13:50:20 GMT -5
1/19/16 Bench 135 * 10 240 * 8 275 * 6 315 * 4 330 * 3 340 * 2 350 * 1 370 * 1 315 * 5
Awesome muscle memory rebound day. 370 was smooth, maybe 80% as fast as I wanted. Key thing is 300 was heavy a month ago, and two weeks ago I was happy with 340. I think I'm around 385, so I'll try a 390 buckeye next monday, a recovery workout Thursday and if things progress the same, might crack 400 next monday. Then I'll start adding volume. Feeling really good.
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Post by George on Jan 19, 2016 13:51:44 GMT -5
Now it's time to rip into 600 on the squat
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Post by George on Jan 26, 2016 23:14:11 GMT -5
1/25/16 Bench 275 * 8 315 * 6 340 * 4 350 * 3 360 * 2 370 * 1
No downset. Ramped up volume on 8/6 set.
1/26/16 Squat 255 * 5 345 * 2 435 * 2 515 * 1 575 * 1 belt added 600 * 1 640 * 1 knew sleeves added
Definite “click” moment on squat. The 515 felt shaky and slow. 575 about the same. I refocused for the 600, and it flew, one of the fastest and best reps. The 640 was smooth, speed gained throughout with that pop at the top. I thought about 675, but the hole was a little iffy as my groin and hand are getting readjusted. Next week in going 550, 600, 650, 675….if last “pops”, might be time to revisit 700.
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Post by George on Feb 17, 2016 0:13:34 GMT -5
Been sick, took a week off. Last week I worked up to 675 in dquat, hacked like crazy, no benchwork. So, here's this week starting on a better foot.
2/16/2016 Squat 255 x 5 345 x 5 435 x 2 525 x 5 560 x 5
Sumo deadlift up to 225 x 10 on a box
Goal is 600 x 5 on squat. Wether next week or whenever it happens, I'll the swith to triples hoping to get 675 x 3. Then a new max out and repeat.
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Post by George on Feb 18, 2016 20:43:46 GMT -5
2/18/2016 Bench 135 x 15 225 x 8 275 x 4 315 x 4 350 x 2 375 x 1 390 x 1 405 x miss
Band dumbbell press 50's with green band
Was happy with the test run, especially after the sickness and a missed week.
I'm done with heavy singles, I think I'm more or less caught up, time to build. My weight is back down to 305 after two months of being more conscious eating, and I'm about 675-400. I'll mess with deadlift maxing on about a month.
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Post by osu122975 on Feb 22, 2016 17:55:55 GMT -5
Was gonna ask your weight but just read the last post.
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Post by George on Feb 24, 2016 10:07:27 GMT -5
02/23/2016 Squat 255 x 5 345 x 2 435 x 2 525 x 2 575 x 2 (belt added) 600 x 5 (knee sleeves added)
Awesome squat day. Had this as a goal in my mind, and wasn't sure where it was going to go. I'm going to gun for 625 for 5 next Tuesday, then switch into triples. My triple goal is 700 for 3, using a 650-675-700 for three progression. If that is accomplished in three weeks, I'm taking a week off and gunning down 750, starting this whole 5-3-1 sort of linear progression with 2-3 week leading to 650 for 5, 725 for 3, 775 for one, etc. Keep riding the horse...right Woody! lol
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Post by 3speed on Feb 24, 2016 10:16:27 GMT -5
Yes sir - exactly. Good to see you back killing it George.
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Post by George on Feb 25, 2016 19:51:39 GMT -5
2/25/2016 Bench 135 x 10 275 x 8 315 x 4 340 x 1 365 x 1 385 x 1 (needed tap love) 315 x 5
Made some mistakes today. First...might have slightly over shot work capacity after the sickness layoff. Second, my arms were sore in a weird way. Easiest way to describe it would be if you were holding both hands out to tell someone "stop"...that forearm muscle leading into the elbow got more and more sore as I benched. I'm directly connecting this to the demand on my arms during the squat. I'm guessing since it has been a long time that I repped heavy on the squat, this is a conditioning issue. Toward the end of my five rep set, the bar was sinking a little lower and my wrist and hands were more important than usual. Most of the time, the bars balanced to were my arms are doing very little. Basically I missed a week and a half due to being sick, did a heavy bench with no followup workout, rep maxed my squat, was sore...and this happened. Have to see how things feel Monday before I decide what to do.
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Post by George on Mar 1, 2016 21:16:28 GMT -5
03/01/16 Squat 255 x 5 345 x 2 435 x 2 525 x 2 575 x 2 625 x 3
More learning today. This sudden squat burst has me taking mjultiple reps above 600, something I've never done before. In a meet, mono or squat stand, there's always an "in" or "out" setting. I always opt to have the support "in" so I can grip wide. My rack that I've used since 2006, the supports are exactly on my sweet spot, so I'm usually gripping the bar about 4 inches more narrow than a meet. During my 600 for 5 last week, I could feel the bar rolling a little downward. Today, it was the same thing...and my wrist was paying for it. I was good for 5 reps, the weight was flying up, but the wrist pain was bad. Now, a couple hours later, I have a sharp ache/soreness on my shoulder blade when I hold my arms straight out. My partner has a mono attachment on his squat rack, which would allow a wider grip. Next week, I'm going to utilize it. I think this is part of the reason my bench suffered so much last weekend in hindsight.
Next week I am going to start higher rep top end sets, and do a true linear periodization like the old school guys and see what happens. Thankfully I'm catching these bugs now. Its funny how things change as you advance. I'm pretty much looking at my rack as inadaquate after all those years. If my partner leaves, I think I'm going to have to replace her and just use my comp stand or get a more power oriented rack.
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Post by 3speed on Mar 2, 2016 7:47:43 GMT -5
I was actually about to post asking if you were having any problems adjusting to the weight since your workload has been fairly light. You are incredibly strong but all of your supporting cast hasn't had much time under stressful loads to adjust.
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Post by George on Mar 3, 2016 6:16:09 GMT -5
I think the wider grip will fix this. It's not major, but I think would have headed there. I watched vids from my last meet and then training vids at the same time. It's clear that in a meet, my hands are set wide enough that my back lifts the bar, the hands and arms provide very little upward force, just balancing. But in training, it's clear there is a load on my hands. Tidally anything I've done with 600 has been a single, so this is an eye opener that comes from graduating from 600-700. Lesson learned! I am going to use the mono next Tuesday to grip out, and then try 625x5 again, possibly eyeing 650. On the 14th, I'm going to go linear, and start with 500 for 10, 520-540 for 8, etc.
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Post by George on Mar 3, 2016 6:18:27 GMT -5
The cycle weights are set for 775, but 800 is a closet goal. I've got 15 weeks to prep versus six, so who knows. I've none dome such a laid back, old school cycle before, im interested to see what happens.
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Post by George on Mar 5, 2016 20:37:16 GMT -5
03/03/16 Bench 135 * 10 225 * 10 275 * 5 315 * 5 340 * 5 350 * 5
Felt good. Still an ache in my right shoulder blade, but weight moved smoothly. Skipped accessory
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Post by George on Mar 14, 2016 13:12:09 GMT -5
03/14/16 Bench 135 * 10 225 * 10 275 for 2 * 10
Band barbell close trip 135 for 2 * 3
Band cg was trial and error. Tried the easy route of a green band around back, but tension makes it hard to not rush. I'll use double purple hands here out attached to the bar. Trying to give my tris what's missing when my chest taps out.
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Post by George on Mar 16, 2016 8:23:16 GMT -5
3/15/16 Squat 255 * 5 345 * 5 450 * 10 500 * 5
Deadlift Mixing styles for multiple form checks with 435 for singles
Squats were beltess, hoping for 500 for 10 next week, 520-550 for 3-5.
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Post by George on Mar 21, 2016 18:54:21 GMT -5
3/21/16
Bench 135 * 10 225 * 10 275 * 10 285 * 10
Band close grips Bad + two purple bands for days of five to reacclimate....used following bar weight... 95 three sets, 105 two sets, 135 two sets, 155 two sets
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Post by George on Mar 22, 2016 21:48:56 GMT -5
03/22/16
Squat 255 x 5 345 x 5 435 x 2 500 x 2 500 for 2 x 10 (belt added)
Band Squat About 300 pounds of band tension, worked up to a triple with 415
Bent Over Row 245 for 3 x 10
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Post by George on Mar 26, 2016 7:06:04 GMT -5
03/24/16 Bench 135 x 10 225 x 10 275 for 3 x 10
Close Grip + bands Up to 185 for 3
Standing Shoulder Press 145 for 3 x 10 (been a while)
03/25/16 Deadlift 245 x 2 335 x 2 425 x 2 335 for 2 x 5
Bent Row 185 for 2 x 10
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Post by George on Mar 31, 2016 22:32:01 GMT -5
Missed Monday due to an investigation that took time, and it went downhill from there...
03/28/16 Bench 135 x 10 225 x 10 275 x 8 300 x 5 300 x 5
Shoulder Press 135 for 4 x 10
03/31/2016 Grand Makeup day.... Bench 135 x 10 225 x 10 275 x 5 300 x 5 315 x 5
Band CG (purples) 135 + bands x 5 185 + bands x 5 205 + bands x 3
Squat 255 for 2 x 5 345 x 5 500 x 1 500 x 5 (belt added) 520 x 2
Deadlift 135 x 5 225 x 5 335 x 2
Today was an off day. Two noticeable things are happening...direct shoulder work and deadlifting added enough spice into the mix that I think my CNS was a little taxed, even though both were and have been very light. Adding bands to the squat and bench accessories, and then adding military presses and deadlifting basically overwhelmed me. My back felt weak during the squat, my shoulders felt week during the bench. Nothing felt painful...the strength just wasn't there. My left hand was shaking when I got a drink in between squat attempts, and that kinda told me the tale. Despite being somewhat minimalist, the added intensity plus accessory was felt. Next week, I am going to march on with plans and hope I become acclimated. In the past when this happened, I dropped shoulder work and deadlift work, reasoning that my bench and squat were stunting. This time, I'm going to keep them and see if I can push through. My workouts are simple...bench then a band accessory, squat then band accessory, on second bench day I rep bench lightly and then an accessory and shoulders, and on the second squat day, I deadlift. I do not think its the amount of sets or exercises....I might just be too intense with what I'm doing and its taking what should be percentage based linear periodization and creating a near max effort by blasting five rep maxes and new exercises frequently. Next cycle, when it comes to sets of ten and 8 and "power building"...im going without such intensity and just pumping weight until about 4-5 weeks in and transitioning to fives.
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Post by George on Apr 11, 2016 22:33:13 GMT -5
Took a deload week last week. I did bench last tuesday, just the buckeye 400, and deadlifted friday to a single with 515. (Keep form checking deadlift). Glad I did...felt great today, hoping squat is same way tomorrow.
04/11/2016 Bench 135 x 10 225 x 5 275 x 5 315 x 5 335 for 2 x 5
Band Bench (purple band each side) 135 + bands x 5 185 + bands x 5 195 + bands x 5 215 + bands x 5
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Post by George on Apr 13, 2016 7:48:56 GMT -5
04/12/2016 Squat 145 x 5 255 x 5 345 x 5 425 x 2 515 x 2 565 x 2 605 x 1
Transitioning from volume to intensity again, hoping the past four weeks make a difference. Felt heavy at top, CNS wasn't ready for the leap. Hoping to slowly ramp in instensity over the next 8 week.
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Post by George on Apr 14, 2016 19:12:50 GMT -5
04/14/2016 Bench
135 x 10 245 x 8 275 x 4 315 x 4 345 x 2 365 x 1 390 x 1 400 x 1
Reverse Band Press Forget, but ramped up to a single with 515 plus bands and missed with tap love
Shoulder Press 135 x 10 145 x 10 155 x 10 185 x 2
Still weak, but much improved on shoulder press.
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