4/30:
Squats:
Zach: 185x5x3
Press:
Tom: 165x5
Zach: 115x5x3
Deadlift:
Zach: 305x3,1,1
Not a continuous set. 300 next time.
4/27:
Squats:
Tom: 435x5
Tim: 295x5x2, 225x8
Tony: 255x5x3
Bench:
Tom: 245x4, 185x8 close grip
Repeat 245
Tim: 160x3, 165x3, 125x8
Repeat 160
Tony: 155x5x3
Pendlay Rows:
Tom: 155x5x3
RDL:
Tony: 155x8
Back Extensions:
Tim: BWx15x2
Chinups
Tony: 195x5,5,2 no bands
Tim: BWx5,5,2 /w grey band
Monday, April 30, 2012
Wednesday, April 25, 2012
Training: 4/25/12
Squats:
Zach: 180x5x3
As the weight gets heavier, he's going to need to continue to focus on staying tight. A lot of people seem to get into the habit of dropping into the hole for a bigger bounce, but it really doesn't help at all even though it feels like it does. My theory on this is that it is a welcome relief from having to stay so focused on technique. Regardless, 185x5x3 next week which should be body weight and a cool milestone all at the same time.
Pocholo: 205x5x3
Pocholo made his return today. This was an easy weight for him, but the past few times he's returned I've made the mistake of starting him a bit too heavy. Considering his application here is sports performance, I need him to have pretty much perfect technique on everything for maximum carryover.
Tom: 430x5
A fairly brutal set. I made a slight technique change. I raised my glance a bit and tried to sit back just a little more because I noticed that my knees always pulled back out of the hole anyway. This allowed me to keep a more consistent back angle and I actually was able to get deeper without feeling like I was going deeper. I'll probably keep doing this going forward.
Press:
Pocholo: 110x5x3
I don't mind starting a bit high on pressing stuff after a return. 105 might have been better, but he didn't miss this weight. Like everyone first learning the Oly Press, he has a tendency not to want to reach with his hips as far and as hard as he should. When you do that, it makes the start a lot easier.
Zach: 112.5x5x3
Only the very last rep was a challenge, but he got it. Good stuff. He's already at 115. I've learned so much about coaching and programming in the last 8 months and it is really paying off for all the people I'm luck enough to work with. It took me much longer to get this far.
Tom: 160x3, 165x3, 125x8
I need more Jack3d. I literally have nothing in the tank after squats without it. I didn't have enough energy to go for a PR today so I basically did a Madcow style volume workout: a triple plus a backoff set of 8. I didn't fail or anything, I just knew today was not going to be good for my presses.
Deadlifts:
Pocholo: 245x5
Again, very easy, but I wanted something where he could keep his back PERFECTLY flat. This was close enough, but it might have been even better to do 225.
Zach: 295x5
315 is right around the corner! The last rep was a bit sloppy, but the others looked good. He needs to stop letting go of the bar between reps. I talked with him, and Pocholo, about that and I'm sure it won't happen much anymore.
Chinups:
Tom: 240x8x2 /w 2 orange bands
Ya, I really had no energy so I just did this. Did I mention I need more jack3d? Should be here before Saturday's workout.
Pocholo: BWx5,5,Lots
I have Pocholo do pullups pretty much every time because they are incredibly important for an MMA fighter. They greatly help grip and upperbody pulling strength which are fundamental athletic attributes for a grappler.
Zach: 180x5x3
As the weight gets heavier, he's going to need to continue to focus on staying tight. A lot of people seem to get into the habit of dropping into the hole for a bigger bounce, but it really doesn't help at all even though it feels like it does. My theory on this is that it is a welcome relief from having to stay so focused on technique. Regardless, 185x5x3 next week which should be body weight and a cool milestone all at the same time.
Pocholo: 205x5x3
Pocholo made his return today. This was an easy weight for him, but the past few times he's returned I've made the mistake of starting him a bit too heavy. Considering his application here is sports performance, I need him to have pretty much perfect technique on everything for maximum carryover.
Tom: 430x5
A fairly brutal set. I made a slight technique change. I raised my glance a bit and tried to sit back just a little more because I noticed that my knees always pulled back out of the hole anyway. This allowed me to keep a more consistent back angle and I actually was able to get deeper without feeling like I was going deeper. I'll probably keep doing this going forward.
Press:
Pocholo: 110x5x3
I don't mind starting a bit high on pressing stuff after a return. 105 might have been better, but he didn't miss this weight. Like everyone first learning the Oly Press, he has a tendency not to want to reach with his hips as far and as hard as he should. When you do that, it makes the start a lot easier.
Zach: 112.5x5x3
Only the very last rep was a challenge, but he got it. Good stuff. He's already at 115. I've learned so much about coaching and programming in the last 8 months and it is really paying off for all the people I'm luck enough to work with. It took me much longer to get this far.
Tom: 160x3, 165x3, 125x8
I need more Jack3d. I literally have nothing in the tank after squats without it. I didn't have enough energy to go for a PR today so I basically did a Madcow style volume workout: a triple plus a backoff set of 8. I didn't fail or anything, I just knew today was not going to be good for my presses.
Deadlifts:
Pocholo: 245x5
Again, very easy, but I wanted something where he could keep his back PERFECTLY flat. This was close enough, but it might have been even better to do 225.
Zach: 295x5
315 is right around the corner! The last rep was a bit sloppy, but the others looked good. He needs to stop letting go of the bar between reps. I talked with him, and Pocholo, about that and I'm sure it won't happen much anymore.
Chinups:
Tom: 240x8x2 /w 2 orange bands
Ya, I really had no energy so I just did this. Did I mention I need more jack3d? Should be here before Saturday's workout.
Pocholo: BWx5,5,Lots
I have Pocholo do pullups pretty much every time because they are incredibly important for an MMA fighter. They greatly help grip and upperbody pulling strength which are fundamental athletic attributes for a grappler.
Monday, April 23, 2012
Bothell Barbell Training: 4/23/12
Bothell Barbell: 4/23/12
Squats:
Tom: 315x5
Did some light squats today. I haven't done these in a while. Interestingly, these felt just as light as 315 always feels. I would have expected them to feel heavier because I'm not fully recovered from squats. Maybe I could be squatting heavy three days a week? Oh well. I'm not going to find out. My main focus was depth here. Basically, as long as I focus on knees out, I hit depth easily.
Zach: 175x5x3
He has a little looseness in the hole sometimes. It's just an overcompensation for when he's slightly high on the previous rep. As he practices more, he'll continue to improve.
Bench:
Tom: 240x5
As silly as it sounds, I really focused on mind-muscle connection with my right arm today. I've been having some right/left side strength discrepancy lately. I wish I could say there was zero of this today, but there wasn't. I certainly reduced the effect immensely, though. This was quite a tough set. I'm not sure I could have squeezed out a sixth rep. I'll have to decide if I want to go for 245 next Saturday. As long as I eat enough, I should be okay. I haven't gained weight in a while because I haven't been disciplined enough in the kitchen.
Zach: 167.5x5x3
Just absolutely brutal reps. The last set was amazing. I swear, every single rep was a grinder. Every single one. After the first rep, I thought there was no way he was going to get this set, but, hey, he did. Fucking awesome stuff.
Power Cleans:
Tom: 185x3
I ramped up to a triple. I had no JACK3D today and I really felt it. I was BURNED OUT by the time cleans came around. I had to summon up everything I had left to finish these cleans. I need my JACK3D, asap, lol. My PR triple is 190.
Zach: 135x3x5
Milestone! He tends to have slow elbows. So do I. These finally looked like some decently hard cleans for him. We'll keep pushing them up.
Chinups:
Zach: BWx5,5,10
I'm not sure how much Zach weighed today. We'll have him add 10lbs next time and use the same protocol. Once he can do eight or more, we'll add 5lbs to the belt.
Pretty solid day. No one missed any reps and several PRs were had.
Squats:
Tom: 315x5
Did some light squats today. I haven't done these in a while. Interestingly, these felt just as light as 315 always feels. I would have expected them to feel heavier because I'm not fully recovered from squats. Maybe I could be squatting heavy three days a week? Oh well. I'm not going to find out. My main focus was depth here. Basically, as long as I focus on knees out, I hit depth easily.
Zach: 175x5x3
He has a little looseness in the hole sometimes. It's just an overcompensation for when he's slightly high on the previous rep. As he practices more, he'll continue to improve.
Bench:
Tom: 240x5
As silly as it sounds, I really focused on mind-muscle connection with my right arm today. I've been having some right/left side strength discrepancy lately. I wish I could say there was zero of this today, but there wasn't. I certainly reduced the effect immensely, though. This was quite a tough set. I'm not sure I could have squeezed out a sixth rep. I'll have to decide if I want to go for 245 next Saturday. As long as I eat enough, I should be okay. I haven't gained weight in a while because I haven't been disciplined enough in the kitchen.
Zach: 167.5x5x3
Just absolutely brutal reps. The last set was amazing. I swear, every single rep was a grinder. Every single one. After the first rep, I thought there was no way he was going to get this set, but, hey, he did. Fucking awesome stuff.
Power Cleans:
Tom: 185x3
I ramped up to a triple. I had no JACK3D today and I really felt it. I was BURNED OUT by the time cleans came around. I had to summon up everything I had left to finish these cleans. I need my JACK3D, asap, lol. My PR triple is 190.
Zach: 135x3x5
Milestone! He tends to have slow elbows. So do I. These finally looked like some decently hard cleans for him. We'll keep pushing them up.
Chinups:
Zach: BWx5,5,10
I'm not sure how much Zach weighed today. We'll have him add 10lbs next time and use the same protocol. Once he can do eight or more, we'll add 5lbs to the belt.
Pretty solid day. No one missed any reps and several PRs were had.
Saturday, April 21, 2012
4/21/12 - Training Log
Bothell Barbell: 4/21/12
Squats:
Tony: 275x5, 1 + 205x8
Tony hasn't lifted in quite some time, about ten days, and he has been dealing with some injuries. This was a little too ambitious of a starting weight. I had him do a back-off set just to get some good volume in. He'll do 265 next time.
Tim: 275x5x3
Tim has missed around 10 days as well due to the flu. These were okay. He has some issues with back angle.
Tom: 425x5
Each set is getting harder and harder. I wasn't really happy with my depth on this set. In fact, most were a bit high, I think. My shorts made it hard to tell. I need to focus on KNEES OUT on Wednesday for 430. I think I'm gonna do some light squats on Monday to get things dialed in form-wise. I've been skipping them.
Press:
Tony: 105x5,5,8
Wasn't sure how much he'd lost so we had him AMRAP the last set. He'll probably go back to 115 for the next workout.
Kevin: 105x5, 115x5,9
My friend Kevin was able to make it for the second half of the workout. He was doing push presses here.
Tim: 115x5,5,11
Same deal as Tony. This was a pretty awesome set.
Tom: 160x5,5,4
I lost this one because of the same reason as my bench. I don't know what's going on, but my right arm has somehow become weaker than my left. It started on my second set, my left arm was able to lockout it but my right arm wasn't. I think it is related to dips. I'm probably gonna cut those out.
Deadlifts:
Tony: 275x5
Might have to back off here. He can do this easily, but he's losing extension on every rep.
Kevin: 275x5
Power Cleans:
Tim: 135x3x5
Lots of things to work on. Tim is slow getting under the bar after the second pull. He needs to fix that and his cleans will be golden.
Tom: 170x3x1
I started doing these and I could just tell it was a bad idea. The reps were "easy", but I could feel bad things starting to set in after the set. For now, until I switch to intermediate programming, I'll probably do cleans/deadlifts alternated on Mondays (my Wednesdays).
Chinups:
Tom: 245x5x3 /w orange light band
Not much to say. This was +5 from last time.
Squats:
Tony: 275x5, 1 + 205x8
Tony hasn't lifted in quite some time, about ten days, and he has been dealing with some injuries. This was a little too ambitious of a starting weight. I had him do a back-off set just to get some good volume in. He'll do 265 next time.
Tim: 275x5x3
Tim has missed around 10 days as well due to the flu. These were okay. He has some issues with back angle.
Tom: 425x5
Each set is getting harder and harder. I wasn't really happy with my depth on this set. In fact, most were a bit high, I think. My shorts made it hard to tell. I need to focus on KNEES OUT on Wednesday for 430. I think I'm gonna do some light squats on Monday to get things dialed in form-wise. I've been skipping them.
Press:
Tony: 105x5,5,8
Wasn't sure how much he'd lost so we had him AMRAP the last set. He'll probably go back to 115 for the next workout.
Kevin: 105x5, 115x5,9
My friend Kevin was able to make it for the second half of the workout. He was doing push presses here.
Tim: 115x5,5,11
Same deal as Tony. This was a pretty awesome set.
Tom: 160x5,5,4
I lost this one because of the same reason as my bench. I don't know what's going on, but my right arm has somehow become weaker than my left. It started on my second set, my left arm was able to lockout it but my right arm wasn't. I think it is related to dips. I'm probably gonna cut those out.
Deadlifts:
Tony: 275x5
Might have to back off here. He can do this easily, but he's losing extension on every rep.
Kevin: 275x5
Power Cleans:
Tim: 135x3x5
Lots of things to work on. Tim is slow getting under the bar after the second pull. He needs to fix that and his cleans will be golden.
Tom: 170x3x1
I started doing these and I could just tell it was a bad idea. The reps were "easy", but I could feel bad things starting to set in after the set. For now, until I switch to intermediate programming, I'll probably do cleans/deadlifts alternated on Mondays (my Wednesdays).
Chinups:
Tom: 245x5x3 /w orange light band
Not much to say. This was +5 from last time.
Wednesday, April 18, 2012
4/18/12
4/18/12
Squats:
Tom: 420x5
This felt like the hardest set in recent memory. However, on video, the reps were faster than 415 and the technique was magnitudes better. I'll take it, I guess. At least I'm progressing on [i]something[/i].
Zach: 170x5x3
These reps all moved very fast. Technique was a bit inconsistent, but he was sore from playing softball yesterday. This weight is still "easy" for him. He just doesn't know it.
Bench:
Tom: 240x3
For whatever reason, my left side was much stronger than my right side today. I had the fourth rep locked out on the left but it had barely moved up at all on the right. I think it had to do with some kind of technique error as I recently went back to a more powerlifting style bench after using Rip's technique for quite some time. I'll go back to 232.5, start doing 3x5 again, and begin microloading.
Zach: 170x5, 170x4
Time to microload. No real technique problems. This was just too damn heavy.
Power Cleans:
Zach: 125x3x5
These were actually very good. I discovered he was doing the hook grip incorrectly. We'll fix that and it will only add efficiency. Like everyone else, a lot of these started with the hips too low. We'll continue to work on it.
Back Extensions:
Tom: 240x10x5
Bodyweight for five sets of ten. Rested about 60s between sets. Obviously this was very easy, but it produced a massive lower back pump. That's kind of the point, I guess.
Chinups:
Tom: 240x5x3 /w orange light band
Dead-hang, upper chest to bar. I'll keep this form. I'm going to do these twice a week from now on. DV convinced me that my lats were a big weakness and I know this is true because I've had a lot of trouble recently dragging my deadlifts up my shins. I'm using Rip's programming instead of Madcow's because I don't want to make a bunch of big changes.
Zach: 182.5x5,5,6
Chest to bar, using the stretch reflex. Zach has gained a lot of weight since we started.
Overall:
That leads me into this little bit. My progress has been sporadic lately and it is because I'm starting to fuck with everything too much again. I need to get back to objectivity and robotic programming for now. I'm doing everything I can recovery wise, outside of drugs, and I just have to let things fall into place. Worrying about every detail the way I have the last two weeks or so is making me so fucking incredibly pissed off that it is starting to carry over into other areas of my life. If you've read my posts lately, you can probably tell. For now, I'm going to go back to trying to post on forums as little as possible and I'm going to try to stop thinking about lifting and programming so much. If I can. I'm probably one of the few people that can want something so bad that my obsession literally prevents me from being successful in a given task. It took me a long time to learn that, but it has finally sunk in over the last few years. Anyways, I'm rambling. I'm looking forward to two days off and getting some much needed recovery.
To give an idea of how I'm planning to program:
4/21, Saturday's Workout:
Squats: 425x5
Press: 160x5x3
Power Cleans: 170x3x5 (my last successful 3x5 before I moved to ramped 8x3 was 165)
Chinups: 245x5x3 /w orange band, dead-hang+upper-chest-to-bar
4/23, Monday's Workout:
Squats: 325x5x2
Bench: 232.5x5x3, powerlifting technique
Back Extensions: 245x10x5
4/25, Wednesday's Workout:
Squats: 430x5
Press: 162.5x5x3
Deadlift: 356x5
Chinups: 250x5x3 /w orange band, dead-hang+upper-chest-to-bar
I'll move to 2.5# jumps on chins and 1# jumps on press as necessary.
Squats:
Tom: 420x5
This felt like the hardest set in recent memory. However, on video, the reps were faster than 415 and the technique was magnitudes better. I'll take it, I guess. At least I'm progressing on [i]something[/i].
Zach: 170x5x3
These reps all moved very fast. Technique was a bit inconsistent, but he was sore from playing softball yesterday. This weight is still "easy" for him. He just doesn't know it.
Bench:
Tom: 240x3
For whatever reason, my left side was much stronger than my right side today. I had the fourth rep locked out on the left but it had barely moved up at all on the right. I think it had to do with some kind of technique error as I recently went back to a more powerlifting style bench after using Rip's technique for quite some time. I'll go back to 232.5, start doing 3x5 again, and begin microloading.
Zach: 170x5, 170x4
Time to microload. No real technique problems. This was just too damn heavy.
Power Cleans:
Zach: 125x3x5
These were actually very good. I discovered he was doing the hook grip incorrectly. We'll fix that and it will only add efficiency. Like everyone else, a lot of these started with the hips too low. We'll continue to work on it.
Back Extensions:
Tom: 240x10x5
Bodyweight for five sets of ten. Rested about 60s between sets. Obviously this was very easy, but it produced a massive lower back pump. That's kind of the point, I guess.
Chinups:
Tom: 240x5x3 /w orange light band
Dead-hang, upper chest to bar. I'll keep this form. I'm going to do these twice a week from now on. DV convinced me that my lats were a big weakness and I know this is true because I've had a lot of trouble recently dragging my deadlifts up my shins. I'm using Rip's programming instead of Madcow's because I don't want to make a bunch of big changes.
Zach: 182.5x5,5,6
Chest to bar, using the stretch reflex. Zach has gained a lot of weight since we started.
Overall:
That leads me into this little bit. My progress has been sporadic lately and it is because I'm starting to fuck with everything too much again. I need to get back to objectivity and robotic programming for now. I'm doing everything I can recovery wise, outside of drugs, and I just have to let things fall into place. Worrying about every detail the way I have the last two weeks or so is making me so fucking incredibly pissed off that it is starting to carry over into other areas of my life. If you've read my posts lately, you can probably tell. For now, I'm going to go back to trying to post on forums as little as possible and I'm going to try to stop thinking about lifting and programming so much. If I can. I'm probably one of the few people that can want something so bad that my obsession literally prevents me from being successful in a given task. It took me a long time to learn that, but it has finally sunk in over the last few years. Anyways, I'm rambling. I'm looking forward to two days off and getting some much needed recovery.
To give an idea of how I'm planning to program:
4/21, Saturday's Workout:
Squats: 425x5
Press: 160x5x3
Power Cleans: 170x3x5 (my last successful 3x5 before I moved to ramped 8x3 was 165)
Chinups: 245x5x3 /w orange band, dead-hang+upper-chest-to-bar
4/23, Monday's Workout:
Squats: 325x5x2
Bench: 232.5x5x3, powerlifting technique
Back Extensions: 245x10x5
4/25, Wednesday's Workout:
Squats: 430x5
Press: 162.5x5x3
Deadlift: 356x5
Chinups: 250x5x3 /w orange band, dead-hang+upper-chest-to-bar
I'll move to 2.5# jumps on chins and 1# jumps on press as necessary.
Monday, April 16, 2012
Training Log: 4/16/12
4/16/12
Press:
Tom: 157.5x5x3
Don't care.
Zach: 110x5x3
Epic grinder on the last rep. Barely got it, but this was a beautiful PR. These are the types of sets that truly make you.
Deadlift:
Tom: 405x1
Fuck this. First instinct is to break something. Second instinct is that I'm overtrained on my deadlifts. Third instinct is to figure out what to do. I guess I'll have to reset 20% or something.
Probably the worst day of training of all-time.
Zach: 285x5
Great effort here from Zach. He had to grind out the last one a bit, but he got it.
Thanks for the 'grats on the cert, peeps.
Press:
Tom: 157.5x5x3
Don't care.
Zach: 110x5x3
Epic grinder on the last rep. Barely got it, but this was a beautiful PR. These are the types of sets that truly make you.
Deadlift:
Tom: 405x1
Fuck this. First instinct is to break something. Second instinct is that I'm overtrained on my deadlifts. Third instinct is to figure out what to do. I guess I'll have to reset 20% or something.
Probably the worst day of training of all-time.
Zach: 285x5
Great effort here from Zach. He had to grind out the last one a bit, but he got it.
Thanks for the 'grats on the cert, peeps.
Saturday, April 14, 2012
4/14/12
Squats:
Tom: 415x5
Harder than last time, but this was never in doubt. The important thing is that I had zero hamstring pain. I felt some weird little click on the 4th rep, but there was no pain.
Bench:
Tom: 235x5
Stupid easy. I was going to do 240, but I had no spotters, I was using a new form (wide-grip, feet flat, big arch, high touch point), and I figured it didn't matter since this is still technically a PR, anyway.
Chinups:
Tom: 245x5 /w grey, 240x5 /w orange, 240x2 /w bodyweight
Zero energy after my main lifts today. My arms did not feel recovered from armathon last Wednesday. After bench, the thing I felt the most was my biceps. They were tired and pumped. After bench. I'm going to cut down my assistance to 2x8, I think.
Overall:
Normally, I don't like lifting alone, but today it was a real treat. No distractions. No coaching people. Pure focus. I'm trying to decide if I should go for 400x5 deadlift on Wednesday and go up by 5 from there or just try for 425 and see what the hell happens. I'll probably say that I'm going to reset and then end up doing 425. So maybe I'll just say I'm doing 425 and then I'll be reasonable when it comes time to deadlift.
Let me know how things go with that bar, f4.
Squats:
Tom: 415x5
Harder than last time, but this was never in doubt. The important thing is that I had zero hamstring pain. I felt some weird little click on the 4th rep, but there was no pain.
Bench:
Tom: 235x5
Stupid easy. I was going to do 240, but I had no spotters, I was using a new form (wide-grip, feet flat, big arch, high touch point), and I figured it didn't matter since this is still technically a PR, anyway.
Chinups:
Tom: 245x5 /w grey, 240x5 /w orange, 240x2 /w bodyweight
Zero energy after my main lifts today. My arms did not feel recovered from armathon last Wednesday. After bench, the thing I felt the most was my biceps. They were tired and pumped. After bench. I'm going to cut down my assistance to 2x8, I think.
Overall:
Normally, I don't like lifting alone, but today it was a real treat. No distractions. No coaching people. Pure focus. I'm trying to decide if I should go for 400x5 deadlift on Wednesday and go up by 5 from there or just try for 425 and see what the hell happens. I'll probably say that I'm going to reset and then end up doing 425. So maybe I'll just say I'm doing 425 and then I'll be reasonable when it comes time to deadlift.
Let me know how things go with that bar, f4.
Wednesday, April 11, 2012
4/11/12
4/11/12
Squats:
Tom: 410x5x1
These were pretty damn hard, but it was mostly because my body was trying to avoid using my right hamstring. This was the worst form I have had in quite some time. I was battling pain in my right hamstring from rep 2 on. I think I'm going to do a full deload next week and prepare to make my final LP run. I need to let this heal. I'm thinking something like 135x20x3 for squats and probably something similar RDL style. The hammy pull really isn't that bad as evidence by the fact I still got this set.
Tony: 285x2, 275x2
He deadlifted first and did a bunch of high intensity dance stuff for his band. We'll adjust next time.
Zach: 160x5x3
5lbs at a time, baby. Very good compared to when he started.
Press:
Tom: 155x5x3
I have watched a bunch of Ed Coan stuff lately. His lift preparation is really rubbing off on me. Pure unadulterated focus. Shit is beautiful. These were "easy" as far as PRs are concerned. I've really been on a run with this lift for quite some time. It's something good to distract me from my deadlift woes.
Tony: 105x5x3
Really, really easy. Still, a deload is necessary during a comeback.
Zach: 105x5x3
The sets got progressively easier. Sometimes, your body just needs to "learn" how to move a certain weight. Once he got it down, he SMOKED the last set.
Deadlifts:
Tony: 285x5x1
loleasy.
Zach: 275x5x1
Milestone! I'll be putting this video up shortly. Pretty solid form. A little jerking and some rounding, but, hey, I'll take it.
Tom: 275x3x1, Narrow Stance Sumo Pulls
I mostly just messing around here. This doesn't feel strong at all, but I expected that. I felt every single rep in my hamstring. Zero lowerback fatigue, though. That was a nice change from conventional deadlifts. Then again, this was 275. Again, probably going to deload next week.
My plan, which I'm sure all of you will think is just absolutely retarded, is to progress these in the EXACT manner that I progress squats:
1) 3x5, 3x/wk, +10lbs per session, no belt, when I fail roll back 5lbs
2) 3x5, 3x/wk, +5lbs per session, with a belt, when I fail reset 10%, add a light day in the middle of the week (BW back extensions 5x10 or something like that).
3) 3x5, 2x/wk, +5lbs per session, with a belt, when I fail switch to 5x5
4) 5x5, 2x/wk, +5lbs per session, with a belt, when I fail reset 10%, move to 1x/wk
5) 5x5, 1x/wk, +5lbs per session, with a belt, when I fail, switch to triples and keep going
Something like that.
DB Rows:
Tom: 10x5, 30x5, 50x5, 70x5, 90x5
Super easy on my right side, but pretty hard on my left so I stopped here. Plan was 110. I'll do 95 next week and rep out to determine my next jump.
Dips:
Tom: 240x5, 250x5, 260x5, 270x5, 280x5
The jumps are way narrow then what I should be doing. This is too much volume. I got carried away. I won't do that next week. I'll try to use bands or something.
Curls:
Tom: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5
Forgot to rep out the last set. I'll do that with 100lbs next time.
Zach: 45x5, 55x5, 65x5, 75x5, 85x5, 95x2
He got 85x4 last time so progress is progress.
4/11/12
Squats:
Tom: 410x5x1
These were pretty damn hard, but it was mostly because my body was trying to avoid using my right hamstring. This was the worst form I have had in quite some time. I was battling pain in my right hamstring from rep 2 on. I think I'm going to do a full deload next week and prepare to make my final LP run. I need to let this heal. I'm thinking something like 135x20x3 for squats and probably something similar RDL style. The hammy pull really isn't that bad as evidence by the fact I still got this set.
Tony: 285x2, 275x2
He deadlifted first and did a bunch of high intensity dance stuff for his band. We'll adjust next time.
Zach: 160x5x3
5lbs at a time, baby. Very good compared to when he started.
Press:
Tom: 155x5x3
I have watched a bunch of Ed Coan stuff lately. His lift preparation is really rubbing off on me. Pure unadulterated focus. Shit is beautiful. These were "easy" as far as PRs are concerned. I've really been on a run with this lift for quite some time. It's something good to distract me from my deadlift woes.
Tony: 105x5x3
Really, really easy. Still, a deload is necessary during a comeback.
Zach: 105x5x3
The sets got progressively easier. Sometimes, your body just needs to "learn" how to move a certain weight. Once he got it down, he SMOKED the last set.
Deadlifts:
Tony: 285x5x1
loleasy.
Zach: 275x5x1
Milestone! I'll be putting this video up shortly. Pretty solid form. A little jerking and some rounding, but, hey, I'll take it.
Tom: 275x3x1, Narrow Stance Sumo Pulls
I mostly just messing around here. This doesn't feel strong at all, but I expected that. I felt every single rep in my hamstring. Zero lowerback fatigue, though. That was a nice change from conventional deadlifts. Then again, this was 275. Again, probably going to deload next week.
My plan, which I'm sure all of you will think is just absolutely retarded, is to progress these in the EXACT manner that I progress squats:
1) 3x5, 3x/wk, +10lbs per session, no belt, when I fail roll back 5lbs
2) 3x5, 3x/wk, +5lbs per session, with a belt, when I fail reset 10%, add a light day in the middle of the week (BW back extensions 5x10 or something like that).
3) 3x5, 2x/wk, +5lbs per session, with a belt, when I fail switch to 5x5
4) 5x5, 2x/wk, +5lbs per session, with a belt, when I fail reset 10%, move to 1x/wk
5) 5x5, 1x/wk, +5lbs per session, with a belt, when I fail, switch to triples and keep going
Something like that.
DB Rows:
Tom: 10x5, 30x5, 50x5, 70x5, 90x5
Super easy on my right side, but pretty hard on my left so I stopped here. Plan was 110. I'll do 95 next week and rep out to determine my next jump.
Dips:
Tom: 240x5, 250x5, 260x5, 270x5, 280x5
The jumps are way narrow then what I should be doing. This is too much volume. I got carried away. I won't do that next week. I'll try to use bands or something.
Curls:
Tom: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5
Forgot to rep out the last set. I'll do that with 100lbs next time.
Zach: 45x5, 55x5, 65x5, 75x5, 85x5, 95x2
He got 85x4 last time so progress is progress.
Monday, April 9, 2012
4/9/12
Squats:
Tony: 275x5x3
Back in the game. These looked pretty good. Said his rib hurt, but it was not incapacitating.
Bench:
Tony: 155x5,5,6
AMRAP'd the last set to see how much he lost. We'll do 160 next time.
Deadlift:
Tom: 415x1
Felt my hamstring ripping apart and decided to stop. Probably just made a 3-5 day injury into a 1-2 week injury. Real fucking smart. Terrible, terrible day.
Dips: http://www.youtube.com/watch?v=j1NEw1IEg_M
Tom: 280(BW+45)x5x3
I'll put the last set up since I guess 45 is technically a milestone. I couldn't bench because of my hamstring. Couldn't get any leg drive. Fucking awesome.
GHR:
Tony: BWx5x3 /w two orange light bands
Overall:
Fuck this shit. IDK what I'll do on Friday. I guess I'll try light squats or something. I might just do all upperbody. IDK yet. I'll have to get a clear head first.
Squats:
Tony: 275x5x3
Back in the game. These looked pretty good. Said his rib hurt, but it was not incapacitating.
Bench:
Tony: 155x5,5,6
AMRAP'd the last set to see how much he lost. We'll do 160 next time.
Deadlift:
Tom: 415x1
Felt my hamstring ripping apart and decided to stop. Probably just made a 3-5 day injury into a 1-2 week injury. Real fucking smart. Terrible, terrible day.
Dips: http://www.youtube.com/watch?v=j1NEw1IEg_M
Tom: 280(BW+45)x5x3
I'll put the last set up since I guess 45 is technically a milestone. I couldn't bench because of my hamstring. Couldn't get any leg drive. Fucking awesome.
GHR:
Tony: BWx5x3 /w two orange light bands
Overall:
Fuck this shit. IDK what I'll do on Friday. I guess I'll try light squats or something. I might just do all upperbody. IDK yet. I'll have to get a clear head first.
Saturday, April 7, 2012
4/7/12
http://youtu.be/KA2WfLNwIcM
Squats:
Tom: 405x5x1
Some of these are higher than I'd like, but I recognized that and buried the last one for good measure. This is not really the greatest angle for depth, either. I have a lot left in me. I just need to make sure I BURY the reps from now on (without flopping into the hole). Really, the form on this set just kinda sucked compared to 400. With 405 out of the way, I can go back to focusing on technique at 410. I need to get my toes out more to make sure I hit depth.
Tim: 280x5x3
Very, very good form. Some forward knee movement in the hole, but things are looking much better. Like everyone else, he just has to emphasize KNEES OUT.
Press:
Tom: 152.5x5x3
Pretty easy actually. Really focused on REACHING with my hips and it makes a big difference.
Tim: 122.5x5x3
Smoke show. Seriously looked like a warm-up.
Deadlift:
Tim: 335x1
It's time to move to deadlifting x1/wk. Tim has already done this weight in the past.
GHRs:
Tom: BWx5,5,1
I did these with no assistance and was pushing them HARD. On the last set, I tweaked my hamstring. I guess I'll never learn my lesson with these; DO NOT DO THEM WITH LOW REPS AND HEAVY WEIGHT. Assuming I'm healthy by Wednesday, I'll do these 3x10 with bands from now on and make sure no rep goes above an RPE of 8. Just not worth it. I've pulled my hammy three times doing these now.
Chins:
Tom:
235x5 /w grey average band: Dead-hang, lower chest to bar
250x5 /w grey average band: Dead-hang, lower chest to bar
235x5 /w orange light band: Dead-hang, upper chest to bar
235x5 /w pink mini band: Using the rebound, upper chest to bar
230x5 /w no assistance: Using the rebound, chin just over bar
I'll probably continue to do them like this from now on. I liked it.
Overall:
I'm worried about my hamstring but I can walk and stuff so it certainly isn't like last time when it put me out for 2+ weeks. It should be fine within the week. Lesson learned (I think).
http://youtu.be/KA2WfLNwIcM
Squats:
Tom: 405x5x1
Some of these are higher than I'd like, but I recognized that and buried the last one for good measure. This is not really the greatest angle for depth, either. I have a lot left in me. I just need to make sure I BURY the reps from now on (without flopping into the hole). Really, the form on this set just kinda sucked compared to 400. With 405 out of the way, I can go back to focusing on technique at 410. I need to get my toes out more to make sure I hit depth.
Tim: 280x5x3
Very, very good form. Some forward knee movement in the hole, but things are looking much better. Like everyone else, he just has to emphasize KNEES OUT.
Press:
Tom: 152.5x5x3
Pretty easy actually. Really focused on REACHING with my hips and it makes a big difference.
Tim: 122.5x5x3
Smoke show. Seriously looked like a warm-up.
Deadlift:
Tim: 335x1
It's time to move to deadlifting x1/wk. Tim has already done this weight in the past.
GHRs:
Tom: BWx5,5,1
I did these with no assistance and was pushing them HARD. On the last set, I tweaked my hamstring. I guess I'll never learn my lesson with these; DO NOT DO THEM WITH LOW REPS AND HEAVY WEIGHT. Assuming I'm healthy by Wednesday, I'll do these 3x10 with bands from now on and make sure no rep goes above an RPE of 8. Just not worth it. I've pulled my hammy three times doing these now.
Chins:
Tom:
235x5 /w grey average band: Dead-hang, lower chest to bar
250x5 /w grey average band: Dead-hang, lower chest to bar
235x5 /w orange light band: Dead-hang, upper chest to bar
235x5 /w pink mini band: Using the rebound, upper chest to bar
230x5 /w no assistance: Using the rebound, chin just over bar
I'll probably continue to do them like this from now on. I liked it.
Overall:
I'm worried about my hamstring but I can walk and stuff so it certainly isn't like last time when it put me out for 2+ weeks. It should be fine within the week. Lesson learned (I think).
Wednesday, April 4, 2012
4/4/12
http://www.youtube.com/watch?v=YXLHuwPsowM
Squats:
Tom: 400x5
IDK, check the video and you tell me? Squatted in .75" heels. Felt sooo much better and tighter. Maybe I should do some mobility work.
Zach: 155x5x3
Form is improving every session. These looked easy.
Bench:
Tom: 235x4x1
Of all places, I actually missed this at lockout. Really strange. That has NEVER happened before. I'm going to incorporate the stuff I talked to SR about. In fact, I started today. Going for 232.5x5x3 next time. I'll return to microloading. I've gotten all the 5lbs jumps I'm going to get.
Zach: 160x5x3
Last reps on a couple of the sets were really tough, but, hey, this was good stuff. Another PR in the bag.
Cleans:
Tom: 200x1x1
This was not that great of a day. I think this may have to do with deadlifts being on Wednesday, but who knows? I took a 10lbs jump. Obviously, my days of doing that are done. 195# next Wednesday.
Zach:
Cleans: 115x3x5
Smoked 'em. Zach's cleans are looking very good.
Wide-grip Pullups:
Tom:
235x5x2 /w orange light band, 235x2 with body weight
Has it really come to this? I suck at pullups/chins. I'll be doing them twice a week from now on. Chins on Saturday. Pullups/Curls on Wednesday.
Chinups:
Zach:
180x5x3
Tough sets, but he was able to get them, dead-hang. Pull height was upper chest.
Dips:
Tom: 240x5, 240x8
These were not hard, but they were harder than I expected. Triceps are definitely the weak links in my presses right now. 250 next Wednesday. I'm going to do them like this, 2x5, 1x5+. I'll stop at 8 no matter what. I have no desire to do a 15 rep set or something like that.
Curls:
Tom: 45x5, 55x5, 65x5, 75x5, 85x5
85 was embarrassingly hard. I will repeat 85 next time with 2x5, 1x5+. The bicep/forearm pump was pretty fun though.
Zach: 45x5, 55x5, 65x5, 75x5, 85x4
He did these with me because he has a like 4-5 days off of lifting due to softball. Curls 4 teh gurlz.
http://www.youtube.com/watch?v=YXLHuwPsowM
Squats:
Tom: 400x5
IDK, check the video and you tell me? Squatted in .75" heels. Felt sooo much better and tighter. Maybe I should do some mobility work.
Zach: 155x5x3
Form is improving every session. These looked easy.
Bench:
Tom: 235x4x1
Of all places, I actually missed this at lockout. Really strange. That has NEVER happened before. I'm going to incorporate the stuff I talked to SR about. In fact, I started today. Going for 232.5x5x3 next time. I'll return to microloading. I've gotten all the 5lbs jumps I'm going to get.
Zach: 160x5x3
Last reps on a couple of the sets were really tough, but, hey, this was good stuff. Another PR in the bag.
Cleans:
Tom: 200x1x1
This was not that great of a day. I think this may have to do with deadlifts being on Wednesday, but who knows? I took a 10lbs jump. Obviously, my days of doing that are done. 195# next Wednesday.
Zach:
Cleans: 115x3x5
Smoked 'em. Zach's cleans are looking very good.
Wide-grip Pullups:
Tom:
235x5x2 /w orange light band, 235x2 with body weight
Has it really come to this? I suck at pullups/chins. I'll be doing them twice a week from now on. Chins on Saturday. Pullups/Curls on Wednesday.
Chinups:
Zach:
180x5x3
Tough sets, but he was able to get them, dead-hang. Pull height was upper chest.
Dips:
Tom: 240x5, 240x8
These were not hard, but they were harder than I expected. Triceps are definitely the weak links in my presses right now. 250 next Wednesday. I'm going to do them like this, 2x5, 1x5+. I'll stop at 8 no matter what. I have no desire to do a 15 rep set or something like that.
Curls:
Tom: 45x5, 55x5, 65x5, 75x5, 85x5
85 was embarrassingly hard. I will repeat 85 next time with 2x5, 1x5+. The bicep/forearm pump was pretty fun though.
Zach: 45x5, 55x5, 65x5, 75x5, 85x4
He did these with me because he has a like 4-5 days off of lifting due to softball. Curls 4 teh gurlz.
Monday, April 2, 2012
Bothell Barbell
4/2/12
http://www.youtube.com/watch?v=9B_qUYaQSOc
Squats:
Zach: 150x5x3
Beautiful. His best sets of squat yet. He's finally getting used to hitting depth and he's finally not as sore as he usually is.
Press:
Tom: 150x5x3
Easy. SMOKE. Seriously.
Drake: 150x5x2, 150x4
Seriously hit some epic grinders. He's not used to doing sets across, which is why he didn't get these. Awesome effort nonetheless and it was awesome to have Drake here.
Zach: 100x5x3
Zach smoked these. The form was very good. Like anyone else, he let some get out in front and the ones he kept close were much faster and more crisp.
Deadlift:
Tom: 405x3x1
Fuuuuuuuuuuuuuuuuu. Fuuuuuuuuuu. Missed at lockout. I think if I just thought about getting my hips through I would have got it. I'm actually super excited about this though because it means that my weakness off the ground was probably just an illusion. I miss off the ground because my hamstrings get blasted from low bar. Gotta think about what to do here.
Drake: 405x3x1
He pulled these sumo. It looks like he *might* have had four. Doesn't matter. He got his goal.
Zach: 265x5x1
Easy! Very good form too. It was awesome to see this from Zach.
GHRs:
Tony: BWx5x2, BWx6
Yeah buddy. He hurt his back or something. I don't know. We had him do body weight stuff.
Dips:
Tony: BWx5x2, BWx6
Same thing. Couldn't lay on bench. His back is tweaked.
4/2/12
http://www.youtube.com/watch?v=9B_qUYaQSOc
Squats:
Zach: 150x5x3
Beautiful. His best sets of squat yet. He's finally getting used to hitting depth and he's finally not as sore as he usually is.
Press:
Tom: 150x5x3
Easy. SMOKE. Seriously.
Drake: 150x5x2, 150x4
Seriously hit some epic grinders. He's not used to doing sets across, which is why he didn't get these. Awesome effort nonetheless and it was awesome to have Drake here.
Zach: 100x5x3
Zach smoked these. The form was very good. Like anyone else, he let some get out in front and the ones he kept close were much faster and more crisp.
Deadlift:
Tom: 405x3x1
Fuuuuuuuuuuuuuuuuu. Fuuuuuuuuuu. Missed at lockout. I think if I just thought about getting my hips through I would have got it. I'm actually super excited about this though because it means that my weakness off the ground was probably just an illusion. I miss off the ground because my hamstrings get blasted from low bar. Gotta think about what to do here.
Drake: 405x3x1
He pulled these sumo. It looks like he *might* have had four. Doesn't matter. He got his goal.
Zach: 265x5x1
Easy! Very good form too. It was awesome to see this from Zach.
GHRs:
Tony: BWx5x2, BWx6
Yeah buddy. He hurt his back or something. I don't know. We had him do body weight stuff.
Dips:
Tony: BWx5x2, BWx6
Same thing. Couldn't lay on bench. His back is tweaked.
Sunday, April 1, 2012
Bothell Barbell Training Log, 4/1
Tim:
Squats: 265x5x3
Little relaxation in the hole in an effort to get depth. He was going deeper than he really needed to. He just needs to think KNEES OUT. KNEES OUT. These sets looked pretty easy, honestly.
Bench: 155x5x3
Finally got this fixed. Who knows what was wrong? All I can say is that when we upped his protein intake about 100g, his bench started moving. Also, he's going down holes in his belt. Winning.
Power Clean: 145x2, 135x2
Called it a day after he couldn't do 135. Everything looked okay. He still keeps picking up his chest first. It leads to hip extension before knee extension and the bar swings away from him. He does this on deadlifts too. Haven't found the right cue yet.
Chins: 2x5, 1x7 /w grey average band
Didn't see these. Body weight ~200lbs as usual.
Tim:
Squats: 265x5x3
Little relaxation in the hole in an effort to get depth. He was going deeper than he really needed to. He just needs to think KNEES OUT. KNEES OUT. These sets looked pretty easy, honestly.
Bench: 155x5x3
Finally got this fixed. Who knows what was wrong? All I can say is that when we upped his protein intake about 100g, his bench started moving. Also, he's going down holes in his belt. Winning.
Power Clean: 145x2, 135x2
Called it a day after he couldn't do 135. Everything looked okay. He still keeps picking up his chest first. It leads to hip extension before knee extension and the bar swings away from him. He does this on deadlifts too. Haven't found the right cue yet.
Chins: 2x5, 1x7 /w grey average band
Didn't see these. Body weight ~200lbs as usual.