|
Post by skabow22 on Apr 24, 2012 18:43:52 GMT -5
4/24/12 Calve Raises: 4x15
Pushups: 4x20
Situps: 4 set of 15 with 5 lb plate behind my head
Wrist Roller: 3 one minute sets
|
|
|
Post by buckeye2010 on Apr 25, 2012 9:27:01 GMT -5
Pretty good volume on your workouts. Keep it up!
|
|
|
Post by skabow22 on Apr 25, 2012 11:16:00 GMT -5
thanks buckeye, I am feeling pretty good.
Wednesday 4/25/12:
Pendlay Row: 5x135 5x155 7x175 7x175 7x175 7x175 7x175, finally hit all reps on these
2 DB Clean and Press: 8x70 5x100 5x130 5x130 5x130 5x130 5x130, gripped the dumbbells with a little bit of back hang for these today, worked AWESOME. balance was much more secure. Thanks for the tip Doug Hepburn, works great.
Olympic Back Squat: 5x135 3x185 3x225 1x245 1x275 3x295 3x295 3x295 3x295 3x295, killed the squats today, felt awesome.
Today was a great day, hit all the reps on every exercise, and it was a great session. Getting close to moving 3 plates again, but this time deep as can be and beltless. I am calling that progress.
|
|
|
Post by skabow22 on Apr 26, 2012 15:09:00 GMT -5
Thursday 4/26/12:
Pushups: 4x20
Leg Raises: 4x20
Band Pull Aparts: 4x20
|
|
|
Post by skabow22 on Apr 27, 2012 21:32:56 GMT -5
Friday 4/27/12:
AM: mowed knee high grass with push mower for two hours
Noon: dug up, cubed, and stacked sod for 3 hours
PM:
Power Clean: 3x135 3x155 3x170 3x190 3x190 3x190 3x190 3x190, on the last set, first rep was power clean from floor, second was power clean from hang, and third was full clean from the hang. I enjoy doing full cleans, I should add them in more often.
Clean and Press: 3x135 3x145 3x145 3x145 3x145 3x145, all of these were smoked. I have missed this workout a few times so my weights haven't gone up with the others, so by now the presses are jokes.
Front Squat: 5x135 5x185 5x225 5x225 5x225 5x225 5x225
Once again, another great session, which is surprising after all the work earlier today. Cleans are coming along nicely, which I am happy about. Also, while I pretty much go into every session feeling fatigued, I am still getting stronger every session. I think my body is adapting to the volume nicely, and while fatigued, I do not feel run down or like I am straining too much. I think going back to this more frequent, higher volume style of routine was a good choice.
|
|
|
Post by skabow22 on Apr 30, 2012 14:51:30 GMT -5
Monday 4/30/12:
Savickas Press: 5x95 5x105 5x125 5x145 5x145 5x145 5x145 5x145, felt good on these today, didn't really have any grinds till the last set.
Snatch Grip Deadlift: 5x135 3x225 3x275 3x325 3x325 3x325 3x325 3x325, felt great on these too, and I LOVE the way the work the upper back. I think these are quickly becoming my favorite deadlift variation/assistance exercise. The extra range of motion helps the bottom of the deadlift, and all of the upper back work helps the lockout. I think when I cycle back in regular deadlifts I should have a nice increase from these.
Pause Squats: 5x135 3x185 5x235 5x235 5x235 5x235 5x235, not much to say here, these are still pretty light. I am thinking of wearing my chuck taylors or my sambas for these; the olympic shoes i have been using for all my squatting are great for getting super deep and REALLY frying the quads, but sitting in that low position and pausing is starting to take a toll I think. With the shoes on my knees get thrown more foreward and I think that combined with the pause is not so good. I will keep the shoes on for another week or two and see if it clears up, but if not, I will have to make an adjustment.
|
|
|
Post by skabow22 on May 1, 2012 19:13:49 GMT -5
Tuesday 5/1/12:
Straight Leg Situps: 4x15 with 5 lb plate behind my head
Calve Raises: 4x15
Wrist Roller: 3 rounds of 75 seconds
|
|
|
Post by buckeye2010 on May 2, 2012 9:05:51 GMT -5
At my age I would have skipped my workout after all that yard work.
|
|
|
Post by skabow22 on May 2, 2012 10:45:20 GMT -5
Haha, to be honest I almost skipped it myself. Also, food for thought here and any suggestion from people that have used it in the past; seems like i am doing pretty well on the higher volume here, I am really enjoying it and making good progress. Makes me wonder, when I go back to performing all of the powerliftings (maybe in the fall, perhaps summertime), should I take Sheiko for a test drive? I like the higher frequency of the big lifts for sure. Something I am considering. Either way, session later today, post again soon.
|
|
|
Post by skabow22 on May 2, 2012 15:45:34 GMT -5
Wednesday 5/2/12:
Had a freaking marathon session today, but I felt GREAT and it just seemed like everything was on, so I didn't want to stop!
Pendlay Rows: 5x135 5x155 3x170 7x180 7x180 6x180 6x180 6x180, these didn't go as well as I had hoped, but hey, still got a couple 7's after moving the weight up, so good day.
2 Dumbbell Press: 8x70 5x100 5x140 5x140 5x140 4x140 4x140, these were pretty dope-sick awesome. Felt really good today.
Squat (here comes the fun): 12xbar 5x135 3x185 3x225 2x275 2x295 2x315 1x335 1x345, got this one, but hit the pins in the rack, so I wanted a repeat 1x345, PR. took out the pins and got it. it was a little bit slower than I wanted, but not a total grind 2x315 2x315 2x315
Bench Press: 15xbar 5x135 3x155 3x175 2x195 1x225, paused at the chest, felt like I could have done a double easily.
So, obviously today was just one of those AWESOME days, so I figured I should use it. Hit a 5 lb beltless squat PR, whcih was nice. Everything else went well; I am good for a paused 225 bench at the very end of a LONG session AND after the dumbbell pressing. I figure fresh I am probably good for 245 or 250 without much training on the lift. Days like this don't come often enough!
|
|
|
Post by skabow22 on May 6, 2012 21:20:12 GMT -5
So, I have a plan now. This wednesday, I am going to work up to a total in the Powerlifts, so that I can get up to date and accurate maxes for each. Afer doing some research, I think I found a training style I want to try; I previously mentioned Sheiko, but I am not sure I like the bare bones approach in those routines. Instead, I found something very similar but with a little more variation; Norweigan routines by Dietmar Wolf. I went to this site www.styrkeloft.no/and found his begginer routines and translated it from Norwegian to English, including the excel file. Same idea as sheiko, lots fo volume at moderate % with a high frequency, but with more variation and assistance work. It looks very interesting to me and like a lot of fun. I will post the translated (and slightly adapted) excel file if anyone is interested. Shooting for a 365/225/435 total on Wednesday; should be well within my strength.
|
|
|
Post by skabow22 on May 9, 2012 21:00:33 GMT -5
Change of plans, decided to run the norwegian rourtine up until a week at the beach this summer, and then start it up again for a meet in September. So, today was my first day on this, but technically week 5 of the program (I set up easy goals to compensate).
Wednesday 5/9/12:
Pause Squat: 12xbar 5x135 5x170 4x195 4x215 3x225 3x225
Bench Press with Pause: 12xbar 8x95 5x115 5x135 4x155 4x175 3x185 2x195 2x210 with wrist wraps 2x210 with wrist wraps 2x210 with wrist wraps
Deadlift: 5x135 5x225 5x250 4x295 3x315 3x335 3x360 with belt 2x380 with belt 2x380 with belt
Skull Crushers: 3x8-10x55
Curls: 3x8-10x55
Gotta say, this training was pretty tough, and tiring, but actually felt pretty good. Felt good to deadlift heavy again, and while 380 wasn't a cake walk, it wasn't too hard either. Also, actually felt good to do some arm work again, I haven't done any in a pretty long time, at least with any real purpose. I think the curls will help keep my elbows happy with the increased benching.
|
|
|
Post by skabow22 on May 11, 2012 16:55:42 GMT -5
Friday 5/11/12:
Leg Raises 3x25 Good Mornings 3x10xbar Reverse Flys 3x12
Front Squat: 5x170 4x195 3x215 3x225 3x240 3x240
Close Grip Bench Press: 5x110 4x130 4x140 3x145 2x155
Deadlift from Blocks: 5x240 4x270 3x300 2x330 2x360 2x360
Overhead Press: 5x120 5x140 4x145 3x155 3x155
Barbell Rows: 3x8x155
|
|
|
Post by Rosario-546 on May 11, 2012 17:57:26 GMT -5
Nice work
|
|
|
Post by buckeye2010 on May 12, 2012 16:31:42 GMT -5
Are you planning on competing at the 100% Raw American Challenge in June. I think you might have mentioned it in an earlier post. I have sent in my entry and will be there. Let me know if you are going and I will make a point to introduce myself.
|
|
|
Post by skabow22 on May 14, 2012 12:50:59 GMT -5
Thanks for the interest guys! Buckeye, I am not, I had that issue with my shoulder so I don't really feel like I am ready yet, but there is another meet coming in september that I am hoping to do. Also, its my girlfriends birhtday today, and I am having to fix some mower issues, so todays training session will probably get pushed till tomorrow.
|
|
|
Post by skabow22 on May 15, 2012 16:59:12 GMT -5
Tuesday 5/15/12:
Situps 3x30 Good Mornings 3x12xbar Y.T.L.W.'s 3 sets of 3 reps each
Squat with Belt: 5x205 4x235 3x250 3x270 2x285 1x305 2x305, with belt 2x325, with belt 2x330, with belt 2x340, with belt. Could have gone for 1 or 2 here with the program, but felt good today.
Bench Press (Medium Grip with Pause): 5x115 4x135 4x155 4x155 3x165 3x165, all of these were of course super easy. I am liking the bench work so far; you practice the lift and its variations frequently, but many session are fairly light, so its not so rough on my shoulder.
Stiff Leg Deadlift off Block: 5x120 4x140 4x150 4x160 4x160
Overhead Press: 6x110 5x130 4x140 3x145 3x145
Dumbbell Rows: 10x55, 65, 75
Leg Curl: 3x10, 8, 6 (didn't really care about weight on these)
So.....wow! Today was a real doozy of session, very long and my hamstrings feel like they just might fal off! THe squats felt really good though, and no shoulder pains or anything benching, so thats good news. All in all, today was very long and tiring, but good.
|
|
|
Post by Rosario-546 on May 15, 2012 17:04:27 GMT -5
Nice work
|
|
|
Post by skabow22 on May 15, 2012 17:35:20 GMT -5
Thanks for the interst Rosario, I actually got the idea to put up a video of my top sets from you.
|
|
|
Post by skabow22 on May 16, 2012 17:42:49 GMT -5
Wednesday 5/16/12:
Saxon Side Bends 3x20 Good Mornings 3x12 with bar Reverse Flys 3x12
Squat with Pause: 5x170 4x195 4x215 3x225 3x240 2x255 2x255, all were easy, video from this set
Bench Press (Comp. Girp with Pause): 6x135 5x155 4x165 4x175 3x185 3x185 2x195 2x195, Benching today was actually the hardest thing with days back to back. Shoulders were realy tired, but felt like I still got good reps with ncie long pauses. Video from second set.
Deadlift from Blocks: 5x240 5x280 3x300 3x320 3x340 3x340, these felt pretty good, video from second set.
Curls 3x10x55
Skull Crushers 3x10x55
Was a nice session, and not as hard as i assumed a back to back session would be, althoguth benching was pretty unpleasant. Pulling from the blocks felt better this time, I think I got my set up closer to my actual deadlift position.
|
|
|
Post by skabow22 on May 18, 2012 17:59:26 GMT -5
Friday 5/18/12:
Leg Raises 3x25 Good Mornings 3x12 with bar Y.T.W.L.'s 3x3 reps each
Front Squat 4x170 4x195 4x215 4x225 4x225 4x225, these felt pretty good, videom from the last set.
Bench Press (Narrow Grip) 7x110 5x130 5x140 5x140 4x145 4x145, easy as can be.
Deadlift: 6x250 5x295 3x315 3x315 3x335 3x335 3x335, hated each and ever set of these. I don't know if my erectors are just fatigued from the two session that got put back to back or if I was just having a bad day, but I COULD NOT get my set up right on any of these. My hips look like they are higher than usual and I felt like I had no power through the middle. Everything felt way harder than i should have; I need to get this in check before my next heavy deadlift session. Video from last set.
Overhead Press: 5x110 5x120 4x130 3x140 3x140, a breeze.
Dumbbell Rows: 10x55 10x65 12x75
The session overall was pretty good, but the deadlift issue bothers me. If I am weak on a lift, thats fine, I will work to improve it, but when I just can't get my basic technique right that I have done a thousand times, that bothers me.
|
|
|
Post by skabow22 on May 21, 2012 19:37:13 GMT -5
Monday 5/21/12:
Leg Raises 3x30 Good Mornings 3x12xbar Reverse Flys 3x15
Squat: 5x205 5x235 3x250 3x270 2x285 2x305 2x315, squats just felt bad today. Felt like I coudlnt'get any power out of the bottom.
Bench Press (Medium Grip with Pause): 4x115 4x135 4x155 4x155, felt pretty good and I could have paused them all day long, light and easy. Not sure why I took a video, but I did.
Stiff Leg Deadlift off Block: 5x120 4x140 4x150 4x160 4x160, not bad at all.
Overhead Press: 6x110 5x130 4x140 3x145 3x145
Dumbbell Row: 10x55, 65 13x75
Leg Curls: 3x10, 8, 6
Had a nice session today with the exception of the squatting, and even that wasn't so bad I suppose. It felt a lot slower than it looks in the video. Started doing some band assisted stretches between bench press sets, and those made my shoulders feel about as good as they have in months. Things do seem to be going well overall though, and I am getting used to doing all three lifts together.
|
|
|
Post by skabow22 on May 23, 2012 15:07:23 GMT -5
Wednesday 5/23/12:
Saxon Side Bends 3x20 Good Mornings 3x10xbar Y.T.W.L.'s 3 sets, 3 reps per movement
Bench Press (Competition Grip, with Pause): 4x135 4x155 4x175 2x185 2x195 2x210, with wrist wraps 2x215, with wrist wraps 3x215, with wrist wraps. Supposed to be just 2, but at the time I wasn't happy with the pause on the first rep (looks good in the video though), so I just went ahead and took another one. Still felt pretty easy though. Video from last set.
Deadlift with Belt: 5x250 4x295 4x315 3x335 3x360, with belt 2x380, with belt 2x405, with belt PR tie 2x405, with belt, everything felt really solid, pulls felt and looked pretty fast and easy and I could hold it up top easily. Its a tie of my previous best for a double, but it felt easier I think. ALso, I have never hit it for 2 doubles, just 1. Video from second top set. 6x295
Curls: 3x8x65
Tricep Extensions: 3x15 with band
Good session today for sure, tied a PR for the deadlift and the benching feels smooth and easy. It was a good day.
|
|
|
Post by skabow22 on May 26, 2012 16:52:09 GMT -5
Saturday 5/26/12:
Straight Leg Situps 3x25 Good Mornings 3x12xbar Y.T.W.L.'s 3 sets of 3 reps per movement
Front Squat: 6x170 5x195 5x195 4x215 3x225 3x240 2x255 2x255 2x265, PR tie, felt pretty bad actually, looks better in the video. Also, putting the clamps on for one of the earlier sets made my injury prone shoudler pop and it felt a little funky afterwar, so I took it pretty slow and careful today.
Bench Press (Narrow Grip): 4x110 4x130 3x145 3x155 2x165, fast and easy all the way.
Overhead Press: 5x110 4x130 4x145 3x155 2x165 2x165
Dumbbell Rows: 10x55, 65 14x75
|
|
|
Post by skabow22 on May 28, 2012 17:07:21 GMT -5
Monday 5/28/12:
Leg Raises 3x30 Good Morning 3x10xbar Reverse Flys 3x12
Squat with Belt: 4x205 3x235 3x265 2x275 2x295 1x315 2x315, with belt 1x330, with belt 2x340, with belt 2x345, with belt, caught the bar on the stands on the first rep so it felt pretty shaky. Second reps looked and felt much better. 6x235
Stiff Leg Deadlift off Block: 5x120 4x140 4x150 3x160 3x170 3x170, no issues here, felt light and fast. Had lots of company for the video though, that was fun.
DB Rows: 10x55, 65 15x75
Leg Curls: 3x15 with a band
Skipped the pressing work today, my shoulder has felt kind of off, so I wanted to rest it. I think its the close grip pressing that is aggravating it, I might tweak this program and change the close grip pressing for dumbbell pressing when I have dumbbells available again. Till then, I may just use my normal grip and treat it like a ligher bench press session. Still, things today felt good, and glad the squats went so well with that volume heavy front squat session recently.
|
|