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Post by hammer10x on Feb 13, 2015 9:55:54 GMT -5
Starting off with my last meet results:
100% RAW NC State Meet 2/7/15 Body weight: 220.0 Division: Open, 1st place Squat: 534.6 (PR) Bench: 358.2 Deadlift: 606.2 (PR) Total: 1499.2 (PR)
Overall good meet. I missed my second squat attempt for depth so I just took it again on my third and buried it. Bench was very tough. I took 391 on my second and I was out of gas so I passed in my third. Got all three on the deadlift.
Next meet is 5/30/15. I plan to compete in the 205 class for this one.
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Post by hammer10x on Feb 13, 2015 10:17:34 GMT -5
Past few training days...
2/9/15 BW: 228 1. Squat: 135-3, 225-3, 315-3, 405-3,3,3,3, 455-3,3 2. Safety Squat Bar: 135-5, 225-5, 315-5, 365-6 Total Volume: 15,450
2/10/15 BW: 228 1. Deadlift: 135-5, 225-5, 315-5, 405-5,5,5,5,5 2. SLDL Snatch Grip: 315-6,6,6 Total Volume: 19,170
2/11/15 BW: 228 1. Bench: 135-10, 185-10, 225-10, 275-10, 265-8, 245-7, 225-9 2. DB Press: 70-10,10,10 3. Pressdowns: 140-15,15,15 4. Pull-ups: 6,8,7 Total Volume: 27,185
2/12/15 BW: 228 1. Squat: 135-5, 225-5, 315-5, 405-5,5,5,5, 455-5 Total Volume: 15,575
2/13/15 BW: 227 1. Deadlift: 135-10, 225-10, 315-10, 365-10,10,10,10,10 2. 30" Box jumps: 10,10,10,10,10 3. Hanging leg raise: 15,10,10,8 Total Volume: 38,500
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Post by 3speed on Feb 13, 2015 10:40:50 GMT -5
Congratulations on the win and all of the PRs. It was good talking to you again.
Thank you for the great spot. You saved my bacon. I had nothing left after my hip let go. Maybe I can give you some competition in the future.
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Post by hammer10x on Feb 13, 2015 11:10:56 GMT -5
Congratulations on the win and all of the PRs. It was good talking to you again. Thank you for the great spot. You saved my bacon. I had nothing left after my hip let go. Maybe I can give you some competition in the future. It was great to catch up with you as well. I'm glad you asked me to spot as I am not sure how the others would have handled you. I know you are going to continue to give me competition. I still haven't beat your best total at 220 so I have a lot of work to do.
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Post by hammer10x on Feb 14, 2015 9:11:13 GMT -5
02/14/15 BW: 227.0 1. Bench: 135x7, 185x5, 225x3, 275x1, 315x1, 345x1, 365x1, 330x3,3 2. Floor Press: 135x5, 225x5, 275x5,5 3. Bent over row: 185x10,10,10, 135x15 Total Volume: 17,950
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Post by hammer10x on Feb 16, 2015 10:12:20 GMT -5
Start of week 2 of 4 week mini cycle.
02/16/15 BW: 229 1. Squat: 135-10 225-10 315-10 365-10,10,10 385-10 405-10 430-10 Total volume: 26,250
My legs were spent. The last set was grueling but well worth it. I was done after this with nothing left for any other exercises.
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Post by Ryan on Feb 16, 2015 11:56:54 GMT -5
Start of week 2 of 4 week mini cycle. 02/16/15 BW: 229 1. Squat: 135-10 225-10 315-10 365-10,10,10 385-10 405-10 430-10 Total volume: 26,250 My legs were spent. The last set was grueling but well worth it. I was done after this with nothing left for any other exercises. Hey, just curious: Why so much volume in the mid-range there?
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Post by hammer10x on Feb 16, 2015 21:44:36 GMT -5
Start of week 2 of 4 week mini cycle. 02/16/15 BW: 229 1. Squat: 135-10 225-10 315-10 365-10,10,10 385-10 405-10 430-10 Total volume: 26,250 My legs were spent. The last set was grueling but well worth it. I was done after this with nothing left for any other exercises. Hey, just curious: Why so much volume in the mid-range there? Fair question. My best answer is that I am testing some limits. I am trying a variation of daily undulating periodization over this mini cycle. My training partner is testing another variation of the same concept. We are comparing notes as we go and may make adjustments for the next mini cycle. Not sure what you mean by mid range though.
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Post by hammer10x on Feb 16, 2015 21:47:24 GMT -5
I think you were referring to the 3 sets of 10 at 365. I planned to stay with that weight for all 5 work sets but it was moving too fast so I proceeded to add weight.
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Post by hammer10x on Feb 17, 2015 6:53:42 GMT -5
02/17/15 1. Deadlift: 135-3 225-3 315-3 405-1 495-1 545-1 565-1 505-3,3,3 Total Volume: 7,950
2. Bench Press: 135-5 185-5 225-3 275-1 315-5,5,5 295-5 Total Volume: 8,750
Out of town this week and had to combine workouts. Ran out of time and gas on the bench to complete 5x5.
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Post by Ryan on Feb 17, 2015 7:57:52 GMT -5
I think you were referring to the 3 sets of 10 at 365. I planned to stay with that weight for all 5 work sets but it was moving too fast so I proceeded to add weight. Yea, that was what I was getting at. Thanks for clarifying and good luck.
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Post by 3speed on Feb 17, 2015 14:35:43 GMT -5
That's one heck of a squat workout Nick. I did 445 for 8 reps a few weeks back and I can assure you I won't be doing it again any time soon.
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Post by hammer10x on Feb 20, 2015 19:36:59 GMT -5
02/20/15 BW: 230 1. Sumo Deadlift 135-10 245-5 335-5 425-10,10,10
2. Squat 135-3 225-5 315-1 405-1 455-1 495-1 535-1 485-3,3,3
Really good session today. I haven't done sumo pulls in many years so this was very encouraging to handle 425 for 3x10. Squat was good as well being that I was fatigued from the DL. I also ran a 5k on Wednesday.
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Post by hammer10x on Feb 21, 2015 9:51:02 GMT -5
02/21/15 BW: 228 1. Bench 135-10 185-10 225-1 275-10,10,10
Had to make it quick today but this is nice improvement over my last sets of 10 on bench.
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Post by 3speed on Feb 21, 2015 12:07:13 GMT -5
Just reading your log has me wanting to get back in the gym. The volume you are doing now will pay off later.
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Post by hammer10x on Feb 22, 2015 12:34:32 GMT -5
I am a bit of a data junkie and I believe this type of tracking will help me to hold myself accountable. The following is a summary of last week vs the previous week in training and nutrition. I traveled for work so my training days/times were not optimal. The volume was substantially lower than the previous week but I was pleased with every set. Nutrition was much better but I still need to work on reducing the carbs while increasing the protein.
TRAINING VOLUME (LBS) Squat 33,900 -25% Bench 20,425 -38% Deadlift 24,950 -44% Lats 0 -100% Abs 0 -100% Total Volume 79,275 -42% Cardio Miles 3.25 +29%
NUTRITION DAILY AVERAGE Calories 3,519 +2% Carb grams 242 -32% Fat grams 138 +12% Protein grams 332 +31% Body weight lbs 229 +0.4%
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Post by hammer10x on Feb 23, 2015 8:07:46 GMT -5
02/23/15 BW: 230 1. Squat 135-5 225-3 315-1 405-1 455-5,5,5,5 475-5
2. Safety bar squat with pause 365-3 405-3,3,3,3
3. Leg press 325-8 505-8 595-8,8
4. Hanging leg raise 10,10,10
Total volume: 38,390
Really good work done today. I'm Going to look into getting an actual safety squat bar. Currently I have to use my straps on the bar and the balance is the most difficult part during walk out.
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Post by hammer10x on Feb 24, 2015 6:30:11 GMT -5
02/24/15 BW: 232 1. Sumo deadlift 135-5 225-3 315-1 405-1 495-5,5,5
2. SLDL from 3" deficit 405-3,3,3
3. Dimel deadlift 315-6,10,10
4. Abs Plank 2 min Sit-ups x 20 Side plank 1 min Sit-ups x 20 Side plank 1 min
Total Volume: 27,930
I intended to do 5x5 on deadlift but I was starting to feel very taxed.
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Post by Ryan on Feb 24, 2015 8:29:41 GMT -5
02/24/15 BW: 232 1. Sumo deadlift 135-5 225-3 315-1 405-1 495-5,5,5 2. SLDL from 3" deficit 405-3,3,3 3. Dimel deadlift 315-6,10,10 4. Abs Plank 2 min Sit-ups x 20 Side plank 1 min Sit-ups x 20 Side plank 1 min Total Volume: 27,930 I intended to do 5x5 on deadlift but I was starting to feel very taxed. I was planning on starting a 5x5 for DL today too, but am unsure whether its a good idea to do that when I'm 4 weeks into a 5x5 squat program. I started the squat program at 80% and am adding 5lbs per week, and the plan would be same for deads. Bad idea?
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Post by hammer10x on Feb 24, 2015 10:07:03 GMT -5
Ryan - I am experimenting with heavy volume and things are going very well so far. Historically I would not try to add a 5x5 for DL when I have already started the same on squats but my opinion is different after the last few weeks.
Try it but make sure you are supporting recovery with nutrition and listening to your body.
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Post by hammer10x on Feb 25, 2015 11:04:44 GMT -5
02/25/15 BW: 230 1. Bench 135-3 185-3 225-1 275-1 315-1 345-1 375-1 340-3,3,3
2. Floor press 275-5,5,5
3. Pull ups 8,8,7,4
4. Wide grip pulldowns 100-10 120-10 150-10
Total volume: 19,455
Bench felt strong today. I think the weekly volume is working well for me.
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Post by hammer10x on Feb 27, 2015 8:39:07 GMT -5
02/27/15 BW 232 1. Sumo deadlift 135-5 225-3 315-1 405-1 485-1 545-MISS Switch to conventional 485-1 545-1 575-1 520-3,3,3
2. Squat 135-5 225-1 315-1 405-10,10 435-10
Total volume: 22,460
I have no power off the floor with sumo DL. Felt much more comfortable switching back to conventional. I will keep working sumo as an accessory lift.
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Post by hammer10x on Feb 28, 2015 10:27:02 GMT -5
02/28/15 BW 232 1. Bench 135-10 185-5 225-1 275-1 315-5,5,5,5,6
2. Over head press 95-3 135-1 175-1 160-3,3,3
3. Bent over rows 185-10,10,10,10,10,10
4. Pressdowns 150-15,15,15
5. Over head rope extension 120-10,12,13
6. Face pulls 120-15,12,12
7. Pulldowns (drop set) 150-15 110-8 70-10
Total volume: 43,560
Bench is getting stronger. It has been many years since I was able to go 5x5 with 315 and today I still had enough to hit 6 on the last set. My over head press is a weak link that I just need to consistently train. I'm planning on hitting it every Sat after bench with a varying set/rep scheme.
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Post by osu122975 on Feb 28, 2015 11:15:12 GMT -5
02/27/15 I have no power off the floor with sumo DL. Felt much more comfortable switching back to conventional. I will keep working sumo as an accessory lift. That is the drawback to the sumo isn't it? Seems a lot of sumo guys pull off 2-4" blocks heavy in order to increase their pull from the floor. It seems counter productive to me, but I guess if you can overload the sumo like using a slingshot for the bench, it works. My friend Tyler has been doing that and increased his deadlift a lot.
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Post by hammer10x on Feb 28, 2015 21:40:36 GMT -5
02/27/15 I have no power off the floor with sumo DL. Felt much more comfortable switching back to conventional. I will keep working sumo as an accessory lift. That is the drawback to the sumo isn't it? Seems a lot of sumo guys pull off 2-4" blocks heavy in order to increase their pull from the floor. It seems counter productive to me, but I guess if you can overload the sumo like using a slingshot for the bench, it works. My friend Tyler has been doing that and increased his deadlift a lot. That is a great point on the blocks with sumo. I will try and incorporate in future training.
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