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Post by Ryan on Dec 10, 2012 9:47:22 GMT -5
I probably said some of this in the intro thread for new members, but I'll repeat myself here just for the sake of providing a backdrop for my log.
I've been involved in Raw lifting now since July 2011 and have competed in two Raw meets (this past July 2012 where I totalled 1,245, and this past Nov where I totalled 1,320). I train almost entirely at a commercial gym which is what it is, but they leave me alone to use my chalk and bang around what to them seems like heavy weights. So I deal with the post-modern techno music and spin classes going on around me. lol
Anyway, I have been keeping a training log on another site and wanted to also post it here because obviously, the more feedback, the better.
So, I'm in the middle of trying out Wendler's 5/3/1 routine (beginning Cycle#2 today), but I'm probably not using the routine correctly, because I am planning only on using it for off-season conditioning, which for me is mid-Nov through mid-Jan.
Here's what Wk#1 SQ, Cycle#2 looks like for me:
W/U- 135x5, 225x3
Set 1- 290x5 Set 2- 330x5 Set 3- 375x5 <-- wound up hitting 7 here, but was really hoping for 10, so not enough in my mind.
Assistance-
Leg press: 3 sets x 12per Quad extensions: 3 sets x 12per Farmers Walk: 50lb DB's up and down a flight of 10 stairs, 3 times. Lunges: supersetted w/Farmer's walk, 50lb dumbells set of 10 reps.
Also, I have a YouTube channel with all of my gym lifts and meet lifts (go on Youtube and search "ryandelman") but I'm not planning to video any of my 5/3/1 stuff. I'll start videoing again when I get back into meet prep mode which is roughly mid-Jan, where I start back with my Paul Carter SQ and Coan/Phillipi DL routines.
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Post by 72 on Dec 11, 2012 21:31:11 GMT -5
Good luck man. I'm a 198er as well, but bench only. Do you have a meet date in mind?
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Post by 72 on Dec 11, 2012 21:31:45 GMT -5
Good luck man. I'm a 198er as well, but bench only. Do you have a meet date in mind?
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Post by Ryan on Dec 12, 2012 9:28:05 GMT -5
Thanks.
No specific meet in mind right now.
I'm still waiting for some Feds with raw divisions to post their 2013 meet schedules, but I want to make sure that I have a solid 10-12wks of meet-prep training prior to doing this next meet, so I figure if I begin my usual meet prep mid-Jan, I'll be shooting for a meet that falls somewhere between like March 30 and April 15 but not before then.
My plan for 2013 is do roughly 3, maybe 4 meets tops and total 1,400 before year end.
We'll see how how it all goes.
Good luck to you too.
-Ryan
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Post by Ryan on Dec 12, 2012 20:33:40 GMT -5
5/3/1 BN, (Wk1) Cycle#2
W/U- bar x 8, 135x5
Set 1- 195x5 Set 2- 225x5 Set 3- 255x5 <- 4 pause reps, 5th t&g
CG: 135x12x2 Tate presses: 25x12, 30x12 Behind head triceps presses (standing): 50lb+bar x 12x2
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Post by Ryan on Dec 14, 2012 14:53:11 GMT -5
Current BW: 200.6
5/3/1 DL (Wk#1) Cycle#2
W/U- 135x5, 225x3
Set 1- 340x5 Set 2- 390x5 Set 3- 440x5 <-- got 8 here, regrip after each rep so no bounce
Pendlay rows: 135x12x3 HS curls: 100x12x3 WG Pullups (thumbless, bw only): 2 sets of 8
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Post by Rosario-546 on Dec 15, 2012 7:55:58 GMT -5
Why thumbless for the pullups?
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Post by Ryan on Dec 15, 2012 16:09:52 GMT -5
5/3/1 OHP (Wk1) Cycle#2
W/U: empty bar x8
Work-
115x5 135x5 150x5 <-- got 6 here
Assistance-
BB Shrugs: 225x12, 315x12x2 Rear delt DB fly's: 15x12x3 BB front raises (snatch grip): 50x12, 55x12x2
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Post by Ryan on Dec 17, 2012 15:46:26 GMT -5
5/3/1 SQ (Wk2), Cycle#2
W/U- 135x5, 225x3
Set 1- 310x3 Set 2- 355x3 Set 3- 395x3 <-- got 6 here, which is what I was aiming for in my mind
Assistance-
Farmer's walk: 70lb DBs, up and down a flight of 10 steps (3x up, 3x down). 2 sets of this. Harder on the grip than the legs. Quad extensions: 105x12, 120x12x2
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Post by Ryan on Dec 17, 2012 15:49:24 GMT -5
Why thumbless for the pullups? I feel like it's harder and helps activate my lats better while at the same time keeping my biceps on the "Sidelines" as much as possible. It also seems to keep me from getting too tight a grip which again really forces my lats to do most of the work, and believe it or not makes me retain rigidity in my abs all the way through the pullup, because if I let my body sway at all (like you have the freedom to do when you grip with thumbs), then I'd work my grip loose and have to end the set early or fall off the bar. Does all of that make sense?
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Post by Rosario-546 on Dec 17, 2012 19:23:20 GMT -5
It doesn't, but I'll try soon and let you know if I see the same thing. Seem like you've given some thought to it.
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Post by Ryan on Dec 19, 2012 14:09:18 GMT -5
5/3/1 BN (Wk2) Cycle#2
W/U- bar x5, 135x3
Set 1- 185x3 Set 2- 225x3 Set 3- 250x3 <-- got 6, first 3 were t&g, last 3 w/strict pause
Assistance-
CGs: 135*12*2 Tate presses: 25#DBs x12, 30#DBs x15 Cable push-downs: 100#x12x2
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Post by Ryan on Dec 21, 2012 14:05:55 GMT -5
5/3/1 DL (Wk2) Cycle#2
W/U- 135x5, 225x3
Set 1- 355x3 Set 2- 405x3 Set 3- 455x3 <-- got 8 here. Reps PR
Assistance-
SLDLs: 225x12x2 CG pull-downs: 135x12x3 HS curls: 100x12x2
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Post by Ryan on Dec 22, 2012 12:12:43 GMT -5
5/3/1 OHP (Wk2) Cycle#2
W/U: empty bar x8
120x3 135x3 160x3. <-- got 7
Assistance-
DBMP: 75X8, 75X6 (second set was to failure) BB Shrugs: 225x12, 315x12, 325x12 BBFR (snatch grip): 55x12, 60x12 Klokov presses: bar x10, 65x12
This was the first time I'd ever tried the Klokov presses and meant to do them much earlier in the workout but forgot about them. Definitely interesting but, unless I'm doing them wrong, they seemed easier than I was told to expect. Will do them again next Saturday with more weight earlier in the workout and see how that goes.
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Post by Ryan on Dec 24, 2012 13:10:20 GMT -5
5/3/1 SQ (Wk3) Cycle #2
W/U- 135x5, 225x3
Set 1- 330x5 Set 2- 375x3 Set 3- 420x1 <-- got 5 here. reps PR
Pause SQ: 1 set (315x5 w/2sec pause) BB Lunges: 1set (135x8) Extensions- 3 sets, 12 reps per set
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Post by Ryan on Dec 26, 2012 23:05:57 GMT -5
W/U: bar x5, 135 x5
225x5 245x3 270x1 <-- got 3 and would have been good for at least double that t&g, but did each rep with strict, motionless pause
Assistance:
CG: 135x12x2 DB incline: 75x12, 85x6 Cable push downs: 100x12x2 Incline Tate presses: 35x12, 35x10
Abs: various methods of torture
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Post by crazy on Dec 27, 2012 10:02:10 GMT -5
What are Tate presses?
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Post by Ryan on Dec 27, 2012 10:47:14 GMT -5
I would say to look it up on YouTube. Will make more sense than if I try to explain it, but they're basically flat, incline or decline bench triceps extensions combined with a slight chest press.
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Post by Ryan on Dec 28, 2012 22:25:16 GMT -5
5/3/1 DL (Wk3) Cycle#2
Didn't feel great here. Was sleeping on the couch when I realized it was time to go to the gym. To top it off, I accidentally picked a thicker bar than I'm used to DLing with and by the time I had it loaded up, I wasn't gonna bother switching bars.
Anyway.....
W/U- 135x5, 225x3
Set 1- 390x5 Set 2- 440x3 Set 3- 495x1 <-- got 5, had more in me but the wider bar was really causing me problems.
DDL: 315x8x2 CGPDs: 150x12, 160x12 HS curls: 3 sets x 12per
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Post by Ryan on Dec 29, 2012 14:55:30 GMT -5
5/3/1 OHP (Wk3) Cycle#2
W/U: empty bar x8
125x5 140x3 170x1 <-- got 5
Assistance-
Klokov presses: 95x10, 135x3 BBShrugs: 225x12, 315x12, 335x12 BBFR (snatch grip): 55x12, 60x12
Abs
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Post by Ryan on Jan 1, 2013 17:43:51 GMT -5
I'm now finished my off season training and so I've decided to move away from the 5/3/1 program and back to my usual preseason/meet prep Paul Carter SQ program, Coan DL pgm and tons of volume for bench. Today was SQ test day and I went in with the mindset that I wanted to hit what will be my next meet opener and then a new gym PR and go from there. I did just that, smoking 425 opener and hitting what would have been a 480 PR as a 2nd attempt. I then went ahead and tried 490 as my 3rd and I got it, although I didn't bury it like the prior 2 attempts and the middle of the lift was a grind. I'm pretty happy with the progress I've been making on the SQ recently (50# jump in the last 5 months) and will be basing my upcoming SQ routine on a projected 500# max. Here are the vids- 480 SQ vid: youtu.be/HLyC-LvKNrI490 SQ vid: youtu.be/g8MGd5ouZqk
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Post by rickhussey on Jan 2, 2013 11:06:57 GMT -5
Thanks for your comment(s) on my training log. I hope you had a great Holiday.
Your Squats look strong! Mind if I ask what shoes you are wearing? They look like Addidas.
Are you running PC Strong 15 for squats?
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Post by Ryan on Jan 2, 2013 11:22:27 GMT -5
Thanks Rick.
The 490# was a grind, but I'm confident it was more to do with form issues and bar height out of the rack than it was the weight itself, because the 480# right before it felt like I could have done a couple more reps.
Actually, the PC routine I'm doing is the one for people who have trouble with inward knee buckling. I don't seem to have much of this anymore, but I like the structure of the pgm, so I generally stick to it for meet prep. It's just a 12wk pgm and focuses mostly on straight squatting (the usual PC stuff) along with some pause squats and a couple of adductor sets to failure at the end of the workout for the first 8wks.
Here's what my plan looks like (not including the pause squats, which I typically do at 80% of the max weight of work set for that week's session):
Week 1 - 8 sets to 330 @ 8 reps week 2 - 8 sets to 345 @ 8 reps week 3 - 8 sets to 365 @ 8 reps week 4 - 7 sets to 395 @ 5 reps week 5 - 6 sets to 400 @ 5 reps week 6 - 4 sets to 415 @ 5 reps week 7 - 5 sets to 400 @ 5 reps week 8 - 5 sets to 415 @ 5 reps week 9 - 6 sets to 450 @ 3 reps week 10 - 6 sets to 465 @ 3 reps week 11 - 6 sets to 490 @ 2 reps week 12 - test new max
By the way, yes; the shoes are just generic Adidas "weightlifting" shoes. I bought them online for like $80 which isn't cheap for a shoe in general, but is cheap for an Oly-style shoe or really any heeled shoe, which can easily go up over $200.
I prefer a shoe with a heel like this for SQ because -although you can't tell from most of my vids due to the side filming angle- my stance is fairly narrow, so if I had a shoe without a heal, I'd have a real tough time getting out of the hole, even with submaximal weight.
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Post by Ryan on Jan 3, 2013 13:38:07 GMT -5
Today was bench test day, so I set it up similarly to my squat test the other day (no vids though).
W/U: bar x5 135x5 225x3
Opener: 290 easy 2nd attempt: 305 a couple of milliseconds slower, otherwise identical 3rd attempt: 310 missed this mid-lift; just stopped moving and I could tell it wasn't going any further, but I fought it for about another 2 seconds before having the spotter take it.
This was kind of a mixed bag for me in terms of emotion. I seemed to have a hard time really dialing in my level of focus, and I'm guessing that's because this wasn't a true training session, nor was it a meet. I was just trying to get a test number on which to build my upcoming training regimen. Like, I didn't get as amped up as I usually do, I didn't focus as hard on leg drive as I typically do, I went slightly more narrow than my normal competition grip, etc.
However, there are two reasons why I'm not outright-upset with the results:
1) My meet PR, which I set back in early Nov was only 300#. This 305 today (done with a motionless pause) was literally no problem and that was an overall PR for me.
2) When I miss on the bench -like most light to middle weight raw benchers- I tend to miss right off the chest and just get stapled. Not today. When I missed the 310# attempt, it was around the chest/triceps handoff area, far from my chest. My triceps are generally a strength for me, so I know another inch or so, and have had the lift, bad focus/form and all. This is obviously very encouraging.
So, I feel like I'm making "slow and steady" progress on the bench, and I know that come meet time in March/April focus won't be an issue, and I'll be in a good position to hit a 315/320 bench with what should by then be little trouble.
Tomorrow is DL test day.
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Post by osu122975 on Jan 3, 2013 18:09:05 GMT -5
keep pushin'.
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