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Post by Cormac on Feb 4, 2015 17:12:59 GMT -5
Wednesday 4/2/2015
Deadlifts 135 x 3 176 x 3 220 x 3 265 x 2 330 x 2 352 x 1
385 - 2 x 3
Block pulls 352 x 3 375 x 3 396 x 3 418 x 3 440 x 3
Box Squats with purple bands 45 x 5 135 x 6 220 x 6 242 x 6 253 x 6 265 x 5 (missed last rep, legs just gave up).
Inverse curls 4 x 8
Chin ups x 25 total reps
Hanging leg raise. 3 x 15 2 x 12
Notes. Deadlifts were faster this week. The volume on this day is tough especially the box squats, especially after heavy squats Monday.
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Post by Cormac on Feb 6, 2015 15:44:43 GMT -5
Friday 6/2/2015
Comp Bench (Heavy day).
Lots of warm ups
work sets 183 - 5 x 3.
Touch and go Bench 155 x 10 155 x 10 155 x 10
1 Board close grip Bench. 155 x 5 165 x 5 176 x 3
Safety Squats (Light day)
Multiple warm ups.
work sets 220 - 5 x 2 (still trying to get used to the belt).
Hammer Curls 1 x 15, 1 x 8, 1x 5
Rear delts 1 x 15 1 x 12.
Notes. Very drained today. The previous deadlift session took so much out of me. Still though bench felt good and smooth and even got some good touch and go bench assistance in there. Squats were light and they needed to be as I had very little in the tank for these.
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Post by osu122975 on Feb 6, 2015 21:09:39 GMT -5
Are you getting ready for a meet?
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Post by vegetaindy on Feb 6, 2015 21:26:14 GMT -5
I like how your workouts look. Seems very well implemented.
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Post by Cormac on Feb 7, 2015 7:03:17 GMT -5
Osu- I have my first meet on the 4th of April. Its the IPO Nationals in Limerick. (Ireland).
Vegetaindy- Thanks man, I take my training very serious even though i'm only an amateur lifter.
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Post by Cormac on Feb 9, 2015 17:33:24 GMT -5
MONDAY 9/2/2015
SQUATS (Heavy day) WARMS UPS UP TO 275 X 1
293 - 5 X 4 (With knee sleeves and belt).
Bench (Light day).
warm ups
work sets 174 - 5 x 2.
db rows 53 x 12,10,9,8.
Seated db shoulder press 44 x 12,10,8.
Band bad girls 3 x 15
Tricep extensions x 15,15,13.
Notes. Good volume work in the squats. Need to work on accelerating harder from the bottom and stop passively lifting the weight. I need more speed. Light bench felt nice and smooth and good for building technique.
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Post by osu122975 on Feb 10, 2015 5:59:00 GMT -5
Work some heavy singles. It'll teach you better technique, speed and focus. You can still work volume w/ singles.
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Post by Cormac on Feb 11, 2015 17:53:20 GMT -5
WEDNESDAY 11/2/2015
Deadlifts warmups up to 385 x 1
main sets 407 - 2 x 2.
Block pulls 375 x 3 396 x 3 418 x 3 440 x 3 463 x 1 (missed second rep).
Box squats with purple bands.
132 x 8 176 x 8 198 x 8 242 x 8
Inverse curl 4 x 8
Chin ups x 30
Abs 5 x 10
Notes. drained today. Felt exhausted from previous squat session. Didnt even want to go heavy on block pulls but the coach insisted I did. I hate missing reps especially on the deadlift, definitely just should have told him 440lb block pulls were enough for the day. Gonna deload deadlift next week as volume is going to start to drop and intensity increase.
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Post by Cormac on Feb 13, 2015 20:34:37 GMT -5
FRIDAY 14/2/2015
Competition Bench (heavy)
warm ups up to 176 x 1
work sets 185 - 5 x 4.
Touch and go bench
160 x 9 160 x 9 160 x 6 (missed seventh)
Squats 275 - 4 x 2 275 - 1 x 3
Barbell rows 132 x 10 132 x 8
Fatman rows x 10,8.
Shoulder press with ez curl bar 3 x 12
EZ bar curls 2 x 12, 1 x 8.
Notes. Trained in my friends gym tonight to try lifting with other barbells. Equipment was very limited but it had a barbell, squat rack and bench so we made the most of it. Squats felt like speed work, 275 has never moved so fast. Bench press was tough for me tonight, getting used to the new barbell took a couple of sets but i made all the required reps so i'm happy enough. Assistance work was a bit different but you have to make do with what you have. I'm probably going to train at this gym at least twice a month, just to practice lifting with other bars.
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Post by dbunch on Feb 14, 2015 18:21:41 GMT -5
You can do a lot of training with minimal equipment; you just have to be creative. Check out your local home improvement store and buy an 8 foot section of 2 in. pipe. Add a couple of hose clamps and you have an axe for under $50
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Post by Cormac on Feb 16, 2015 15:53:28 GMT -5
Monday 16/2/2015
Squats (Heavy volume)
Lots of warm ups up to 265 x 2
295 - 5 x 5.
Comp Bench (Light day with thick bar).
warm ups to 155 x 2
176 - 5 x 2.
Touch and go bench with thick bar
135 x 10 135 x 10 135 x 8 (went close grip)
Band Pull Aparts x 50 reps.
Notes. Pr volume on squats today which was unexpected considering I worked a hard 10 hour shift with little food. Very little left in the tank for anything else so I kept it brief.
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Post by Ryan on Feb 17, 2015 7:52:59 GMT -5
Monday 16/2/2015 Squats (Heavy volume) Lots of warm ups up to 265 x 2 295 - 5 x 5. Comp Bench (Light day with thick bar). warm ups to 155 x 2 176 - 5 x 2. Touch and go bench with thick bar 135 x 10 135 x 10 135 x 8 (went close grip) Band Pull Aparts x 50 reps. Notes. Pr volume on squats today which was unexpected considering I worked a hard 10 hour shift with little food. Very little left in the tank for anything else so I kept it brief. Yea, I'm doing a 5x5 squat program myself right now; it's a beating. I started at 80% of max and am adding 5lbs per week for 10-12 weeks. It's a success if I don't miss any reps, and of course survive. lol -Ryan
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Post by Cormac on Feb 18, 2015 17:34:33 GMT -5
WEDNESDAY 18/2/2015
Deload deadlifts
135 x 10 175 x 5 220 x 3 265 x 2
308 - 2 x 3
Chin ups 30 total reps. ( 10 reps first set)
Band pull aparts x 50
AB crunches x 100 total reps. sets of 10-15 each set
Notes. A much needed deload day. Light and explosive. I can do 10 chins again must be getting leaner.
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Post by Cormac on Feb 20, 2015 16:24:13 GMT -5
FRIDAY 20/2/2015
Bench with comp pause
warm ups up to 165 x 3
187 - 4 x 4 (using original texas power bar so tough) 187 - 1 x 5 (using my regular multi purpose bar way easier)
Pin press from 1-2 inches off chest
176 x 5 187 x 3 198 x 3 165 x 8 165 x 8
Seated shoulder press with bar 88 x 8,6,6,6,6
Band pull aparts x 100 total reps
Kurlzzz 4 x 10-15.
Notes. Felt weak and drained today work has been tough this week. I'm amazed at the difference in difficulty when benching with the original texas bar and my other ordinary cheap bar. The texas bar has no whip at all and is so difficult to use. I'm hoping the bar at the competition isn't as stiff as the texas bar as it will definitely take pounds off my bench. I felt way stronger using my regular cheap bar.
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Post by Cormac on Feb 23, 2015 15:45:52 GMT -5
MONDAY 23/2/2015
SQUATS (heavy)
45 X 10 132 X 5 176 X 4 220 X 3 265 X 2
WORK SETS add belt
297 x 6 297 - 4 x 3
BENCH (light) 45 x 10 88 x 5 110 x 5 132 x 3 155 x 3 work sets 176 - 5 x 2.
Seated shoulder press with barbell 100 x5,5,5,5,7.
Band pull aparts 5 x 20
db tricep extensions 22s-2 x 12 22s-2 x 8
Curls 1 x 20.
Notes. Squats called for 5 x 6 today but after the first set I decided to drop it to sets of 3, my thoughts were quality over quantity. After last weeks 5x5 my legs and hips were battered for the entire week and I didn't want the same for this week.
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Post by Cormac on Feb 24, 2015 4:25:14 GMT -5
RYAN- The 5x5 is brutal, it was week 3 of my peaking cycle very tough. Then on week 5 the volume drops and intensity increases. after my meet I want to add some mass to my frame and I will definitely be incorporating 5x5 in some shape or form.
DBUNCH- I must get onto that, sounds like a very cost effective fat bar. I'm tempted to try and build my own econo lat pull. As I don't have the space to put in a full lat machine.
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Post by Cormac on Feb 25, 2015 16:28:49 GMT -5
WEDNESDAY 25/2/2015
Deadlifts.
132 x 3 220 x 3 286 x 2 330 x 2 375 x 1
430 x 2.
Reverse band Deadlift (blue bands).
308 x 1 363 x 1 418 x 1 452 x 1
Front squats 132 x 6 176 x 6 198 x 6 198 x 6
extra fat bar rows. 110 x 6 110 x 6 110 x 6 110 x 6.
Lat Pull downs 2 x 12 2 x 8.
Abs x lots.
Notes. Good day pulled 430 x 2 which is pr double for me. Also pulled and easy 452 reverse band deadlift. Worked my grip extra hard with the fat bar rows so grip shouldn't be an issue come competition time. Didn't feel particularly strong coming in to the gym today and I still pr'd, so i'm excited to see what I can handle at the meet.
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Post by Cormac on Feb 27, 2015 16:00:50 GMT -5
FRIDAY 27/2/2015
Comp Bench (Heavy day)
warm ups to 176 x 1
work sets
187 x 6 187 x 6 187 x 6 187 x 5 187 x 5
Safety Squat (light day)
231 x 2 253 x 2 253 x 2 253 x 2 253 x 2
Touch and go bench.
132 x 5 155 x 8 165 x 6 176 x 5 143 x 8.
Notes. I was exhausted coming to the gym after a long shift in work. Glad to get the volume in, and next week intensity ramps up and reps drops.
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Post by Cormac on Mar 2, 2015 16:15:56 GMT -5
Monday 2/3/2015
Squats (Heavy) 45 x 10 132 x 5 176 x 4 220 x 3 265 x 2 297 x 1 (add belt and IPF neoprene sleeves) 317 X 2 317 X 2 317 X 2
Bench (light)
178 - 5 x 2
178 x 6 (touch and go)
176 x 6 (comp pause)
Standing db rows
5 x 10.
Band ab crunches
4 x 20. (Really like this exercise as I can work my abs without hurting my back)
Notes. Squats were heavy but I nailed each set so i'm on target for my meet goals (375lb squat is my goal). My bench sucks nothing new there though.
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Post by Cormac on Mar 4, 2015 16:15:08 GMT -5
Wednesday 4/3/2015
Deadlifts 135 x 3 220 x 2 286 x 2 352 x 2 400 x 1
452 x fail at life
419 x 1 (miss second rep)
db rows 3 x 12
Front squats 135 x 6 176 x 6 187 x 6 187 x 6
Thick bar rows 4 x 10
Lat pull down 2 x 10, 1 x 12
Band crunches x30,25,25,25,25
Notes. No power left today, shouldn't have attempted the 452 but my coach insisted. Last week I would have destroyed it and more. Need to put it to the back of my mind and move on bad days happen.
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Post by 3speed on Mar 5, 2015 20:19:16 GMT -5
Was this session a planned test? If not, I don't understand attempting a single rep max. (Take a look through the logs of some of the strongest guys on here and you wont see limit singles unless it is a planned test. Unless you have a specific reason to know exactly where you are, it's better to spend your time training instead of testing) Even if it was, the coach should have called it off if he observed a decreased bar speed instead of pushing you to do it. Even if everything was in order, a 50+ pound jump that close to your max would be tough - mentally and physically. I'm not trying to beat you up here - just give some things to think about.
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Post by Cormac on Mar 6, 2015 6:09:55 GMT -5
It was for a planned double and for 2x2 and of course less than my max but I was really struggling that day. Between work and not getting enough food and sleep it was long overdue to have a really bad day in the gym. My main concern is my coach is a very natural deadlifter with a max around 750lb so he can probably take massive jumps like that between warm up sets. He also weighs about 275 so maybe a 50 pound jump is small for him but very large for me. I knew myself warming up that bar speed was slow. 400 felt really slow in particular compared to what it normally feels like. I know bad days are normal every once in a while but i think i'm gonna insist on making smaller jumps in future and not attempting near max weights when im having an off day
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Post by Cormac on Mar 6, 2015 15:39:35 GMT -5
FRIDAY 6/2/2015
Bench (Heavy)
45 X 10 88 X 5 110 X 4 143 X 3 176 X 2 187 X 1
200 - 3 X 2.
Safety Squat (Light)
45 x 10 120 x 5 143 x 4 165 x 3 187 x 2 209 x 2 220 x 2 231 x 2 231 x 2 231 x 2
Bench touch and go 155 x 8 165 x 8 176 x 9.
Bent over dumbbell rows 35s x 15 35s x 15 35s x 12 35s x 10
Military press x 10, 8, 5.
Db curls 3 x 10
Notes. Good session today. Top sets on bench felt solid even with the extremely stiff texas bar. Threw in some light squats with the safety bar just to get more squatting in, the sets were obviously very light but it felt solid.
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Post by osu122975 on Mar 6, 2015 19:09:35 GMT -5
If the meet promoter uses good bars, you will be extremely glad you used the TX power bar when the meet rolls around. I think you're gonna surprise yourself.
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Post by 3speed on Mar 7, 2015 9:23:17 GMT -5
It appears I was a little off base with my assessment so I am glad you took it in the spirit in which it was offered.
I definitely agree with osu^^^. Keep working hard, learn from the bad days, enjoy the good days and you will be surprised how far you get.
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