tcajim TCA 2011 training log

[tcajim]

Trying to improve on 2009's Silver/2nd Place finish in Vancouver, CA

I'll do a West-side training routine as the main template. Every other Monday I'll have my workout partner to go heavy and even heavier negatives, the other days I'm by myself

Today - ME day - one board press

Worked up to 315 single, medium-wide grip - easy(Newly changing my grip from finger on smooth part of bar to everybody's normal to wide grip)

255 one board for 6 - same grip as 315, fairly easy with long pauses

Pull ups... hanging for approx 2-3 secs - 21/11/6 - the 21 was easy, not enough chalk on left hand and it was slipping - but had about 6 left in me without any problems

Trip push downs with 50lb band
Floor rolling tri's
Shoulder raises - side and front

Done.

[tcajim]

I should add what I did last year at the competition for my bench and pull ups.

I weighted about 175 and benched 325. The bench part of my 8 event competition in one day was approx. 9 hours after beginning the comp.

After the bench, I got credit for 22 pull ups.. every pull up on the 3 second count... no more than a 6 inch forward swing as they create a pvc pipe wall that will fall over if you even breath on it wrong. I completed 26 but didn't get credit for 4 of them.

I'll add the other relevant events and scores as I do my training more completely in the next few weeks and while I train for it.

[tcajim]

Run training:

I did interval training on a track totaling 3 miles in four intervals... slow times, just trying to get my fitness back.. around 7 min mile avg.

Leg extensions and plyo jumps after

(Couldn't wake up in time to run and then swim... will swim on Thurs and Fri)

[tcajim]

Thursday - DE day

Speed bench with 50lb bands added- 9 sets of 3 at 135 bar weight
Incline db press - 3 sets of reps

Pull ups:

7 sets of medium to low numbers... three diff grips

JM presses - lt. weight for reps
Overhead rope cable tris - 20 lb band added to increase the intensity

Reverse db curls for forearm burn
Regular db curls

Lat raises, side and rear

Done.

[tcajim]

Run training:

Mile repeats under 7 min pace... easy pace - felt very slow, just lack fitness
Then did 1/2 mile - easy pace now loosened up at 3:15
Then did (2) 1/4 mile, legs tired, pace still not hard at 1:30

Overall I just lack fitness right now

Leg extensions
Modified squat machine
Leg Curls

Done.

[tcajim]

Monday 8/30/10

Swam at noonish

ME bench in evening with training partner

2 board - up to 335, felt heavy for whatever reason.. not my day i guess
Negative with 355, held it off my chest - normal for me... I can hold the heavy weights, just can't push them

50lb band and tri push downs
One arm pushdowns


Tuesday:

Cardio... legs tired, as always... can't figure out why... they are always tired, never fresh... 94 degrees out, windy, only did less than half my workout and called it quits... not my day again

[tcajim]

Thursday - 9/1/10

Swim
DE bench - fiddled around with 50lb bands, 95 lbs and 145 for sets of 3 - couldn't get into a groove today
Then did pin presses at chest level so bar rested on chest with 225lbs - varying grips - 2 sets of 5, everything - all benching - felt off today

Pull ups - 20/6/6

Incline dumb bell press/swiss ball for reps up to 50lb

Rode stationary bike to get rid of lactic acid build up since my legs are NEVER rested, hoping this helps for tomorrow's run training

100 reps at home - tri push downs with 10lb bands on door - basically one set with at most a 5 sec rest- three times -during the 100 reps

Done

[tcajim]

Friday 9/3/10

Treadmill (way too windy out) Mile repeats - 3 miles
Lat pull downs... a lot of sets and got big burn in bi's
Leg extensions... again really good burn
Stationary bike to help flush lactic acid
Bicep curls... right bicep hurt from set one... three sets total

Done.

[tcajim]

Tuesday 9/7/10

Bench

(Have begun to do sets of 100 reps at home for the extra workouts, and will do them for all - tri's, bi's, pull downs, etc. (last night I did 100 reps with no break for reverse tri push downs))

Work up to 275, varying grips, sets of 3 and 2
Reps at 225, 2 sets with wide grip at 8 reps

2 board, narrow grip, up to 245, rep range 3 - 6 (easy weight, not heavy, just fatigued from benching)

Rolling dumb bell tris - up to 80 for a set of 4, easy weight, I'll need to get back into these and get back to 100lb range again

Pull ups, 3 sets of 15, all sets easy, easiest on last set, widest grip and involved rhomboids(need to train rhomboids, will have easiest time when using these in pull ups)

Reverse curl with barbell
Forearms with barbell behind back

Lat pull downs with rhomboid shrug/roll

Rear delts, bent over dumb bell

Done.

[tcajim]

Thursday - 9/9/10

Cardio

Swim - 50m repeats.. 10 of them

Run - Mile repeats... 2 of them - 6:54 and 6:40, then 1/2 mile at 3:18, and then (2) 1/4 mile at 1:33 and 1:22.

Leg extensions with 20lb band attached
Leg curls

Crunches, wide legs for hip flexors, oblique twists
Leg raises with 20lb band (for hip flexors)

Rode stationary bike for just a few minutes

Done

[tcajim]

Friday - 9/10/10

Bench

Due to very tired and sore shoulders and tight back, etc., I did the following to get blood flow:

Speed bench, no bands, 95lbs for approx. 15 reps for 2 sets
Same with 135lbs

Then two board presses with 155lbs or 2 sets... just until my tri's burned and then stopped

Light pull ups, low reps, 3 sets

Bicep curls, dumbbells - very light

Stationary bike

Done.

Didn't get more than 5 hours sleep - just not my day overall.

[tcajim]

Monday - 9/13/10

ME bench with training partner tonight

Worked up to 345 one board... felt pretty good
Negative with 365, felt good, held it at mid range and low range... used wide grip, felt I could've given it a good push had I been fresh

Floor presses, 225 x 6
235 x 6
245 x 6
255 x 6
265 x 6

Tri push downs up to 80 with 50lb band attached, 2 sets of 8 reps with each weight, 60/70/80

Done.

[tcajim]

Did extra workout for tris, rear delts, and mid back with bands ...

Tris - total reps of approx. 140 reps with 10 lb band
Rear delts and back - 100 reps between both

Done.

[tcajim]

Tuesday - 9/14/10

Swim

Repeat 50's x 5, 75 x2, 50

Run

100m sprints at approx 80%, 10 - 12 of them.... quads and knees still tight from Sunday...

I did 3/4 mile repeats followed by 200m sprints..

Lat pull downs
Forearms
Leg extensions
Leg curls
Crunches
Lower back extensions

Done.

[tcajim]

xtra workouts:

150 reps - tri push downs... 50 with over hand grip/100 with reverse
100 reps for rear delts.. modified face pulls
100 reps - modified lat pull downs and swim motion simulation
100 reps for lats
A lot for bi's, normal curl grip and reverse... complete burn in bi's, serious burn going on in forearms and bi's

Done.

[tcajim]

Thursday 9/16/10

Less than 4 hours sleep, again... hate the feeling of waking up tired and knowing I need to lift strong... so I made an effort and went, though my shoulder was tweaked, as well

Bench

95 speed reps, approx 10 reps for 3 sets
145 speed reps, same for 2 sets

Swiss ball incline dumbbell presses, light for reps

Tris

Tri extensions
Heavy dumbbell presses, palms facing together

Lat pull downs with shoulder rolls for rhomboids

Stationary bike for about five minutes (have a 5k on Saturday morning and trying to stretch quads a bit)

Abs

Done.

[tcajim]

Monday 9/20/10

Bench

1 board to give my tight shoulders a little relief
Worked up to 275 x5 and one set of 3
245 x 5 for 2 sets

Tris

Rolling tri dumbbells - 65 for 7/90 for 3/supersetted with 50 until burn
JM presses... 95 lbs 3 sets until burn for each set
Tri push downs with 50lb band, 3 sets, each with less weight

Leg extensions to help remove lactic acid... 2 sets of fast reps

Front/side raises with dumbbells

Lat pull down with v handle... light weight..

Ran out of time

Done.

[tcajim]

Tuesday 9/21/10

Felt bad today, felt 'heavy' and bloated

Did little running to get the legs going
Swam - pull buoy did some 100's and 50's, kick 2 50's

Pull ups were bad, too... just felt bloated, no energy, and heavy

Lat pull downs, about five sets

Reverse grip dumbbell curls, very, very light weight for reps

Leg extension and leg curls.

Done.

(I'm going to cut my carbs a little bit and decrease my weight... I've let my weight go up due to wanting a really big bench for my comp next Fall. I'll be able to drop a few pounds and get to high 180's.. then my run, pull ups, and swim will MUCH better... I'm just too heavy.

Tonight I will eat close to 'carb less' with chicken breast and broccoli/green beans... and when I do eat carbs I'll just cut down the quantities for each meal.)

[tcajim]

Thursday - 9/23/10

Limited time for court/work last minute... couldn't swim

DE Bench

10 sets of 3 - speed bench - last seven sets with 175 - all felt fast and easy
Incline barbell bench - 4 sets until burn in tris

Pull ups - 3 sets.. 8/15/10 - all felt easy, but had to go after that

At home and while getting ready to leave:

100 reps for rear delts and tris - 10 lb band - both of those were one set for each body part

Done.

[tcajim]

Friday 9/24/10

Swim - pull 100's repeats... total of 750m

Run - treadmill - repeat timed intervals of 8 min... 2.5 incline, medium speed... felt good, I am getting lighter.. in the mid to high 180's

Pull ups felt decent
Seated rows - lat pull down bar, wide grip - 4 sets
Leg extensions - light weight, tons of reps.. deep, deep burn
Leg curls

Forearms with dumb bells

At home:

10lb band - 100 reps, 4 total sets of front delt raises
10lb band - 40 res for rear delts... they were already tired from swimming...

I am feeling better now that i've cut back on carbs and increased my protein intake with shakes.

Done.

[tcajim]

Monday 9/27/10

Training partner tonight

ME Bench

One board presses - worked up to 335, stalled at sticking point... held it, then pressed it.. wouldn't have counted.. but sore shoulders from my 100 reps of lat raises the problem

Negative with 365.. nothing today... couldn't hold it at all like last time... again shoulders hampered my benching tonight

Floor presses, legs laying flat - up to 275 for 3, two sets

Pull ups: 23/17 - surprised, I didn't count, my partner did, and I stopped when it began to get hard at 23... so I had about 5 more left in me on first set, and simply gassing with the 17, though the 17 wasn't hard, didn't want to tax my body on the last set -- the beauty of this is that I'm ten pounds heavier than I will be when I compete! Good, good, good.

Tri push downs with 50lb band... five sets or so.

Done.

Will do extra workout tonight to include:

100 reps of tri push downs
100 reps of rear delts
100 reps of curls
30 reps for shoulder raises to help get blood into them and loosen them up.

[tcajim]

Tuesday 9/29/10

Swim - Pull, repeat 100m, total 700m

Run - treadmill, 2.5, repeat 8 min intervals... 3 of them

Hip flexor raises with band
Leg extensions... several sets to get big burn
Leg curls... three sets until tight

Forearms... reverse barbell curl

Done.

[tcajim]

Thursday 9/30/10

Swim
100 repeat pulls x 6, 2 x 50 with faster pace and longer reach

DE bench
Speed bench, 50lb bands.. used lighter weight with wide grip
Dead bench, wide grip, up to 265

JM presses

Pull ups in weight room

Incline swiss dumb bell presses, reps for 3 sets

Pull ups with different bar and diff. grip/neutral in fitness room

Obliques - ball twists, side crunches/lifts

At home extra:

Curls, 100 reps with 15lbs each side
Delt raises with 5 lbs to loosen up shoulders... still a little tight
Tris, 100 reps with 15lb band each side, two sets
Rear delts with 15lb bands, 100 reps

Done.

[tcajim]

Friday Oct 1, 2010

Swim - Repeat 100's pull, and 2 50's... easy workout today... not a restfull sleep

Run - repeat 8 min intervals... i'm getting used to this routine now... will begin to increase speed gradually

Leg extensions
Leg raises with band for hip flexor
Leg Curls


Done.

Easy workout today for a good week next week.

[tcajim]

Monda 10/4/10

Not a restfull night of sleep... only 5 hours tops, shoulders still tight and somewhat sore. Took it fairly easy today

Bench - 2 board presses

Worked up to a light 285.. felt heavier lowering than pressing

Tri pushdowns with 50lb band

Floor rolling tris, a few sets.

Done.

Just did minimal.

Will do 100's at home tonight to get blood flow into shoulder, tris, and bis.