2013-2014 Grind Time

Discussion in 'Training Logs' started by Yecny, Oct 19, 2013.

  1. Yecny

    Yecny Orange Belt

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    A little backround-
    5'10" 185 lbs 26 years old

    Maxes-
    Bench 275x5
    Squats-450x3(with knee wraps)
    Front Squat-255x5(3 sets)
    Deadlift-500
    Push Press 195x5


    Never excelled in sports in high school, but was always strong for my size. Been working full time since I graduated HS, mainly manual labor type stuff, always like moving around, love physicality of life. Tried different things since HS, boxing, mma, recreational sports, but joined crossfit about year and a half ago. One of the coaches got me into powerlifting, been in love ever since. I love the grind.

    Ran Texas Method last year from August-September, it was a 6 week thing, then decided to jump right in to a smolov squat cycle that ended on January 1st. Got my squat up to 405, but I balloned up to 217. Over the course of the year I've dropped a lot of weight, about 32 pounds, and all my lifts except bench have gone up. Recently dieted down for a fitness comp I decided to not take part in, but feeling good about my body composition. Lost a little on my lifts though.

    *Goals
    Get my diet in check(more veggies)
    Bury 550+ on squat by end of next year.
    350+ Front Squat by July
    600+ Deadlift by end of next year
    340-350 bench by July of next year
    250x3 Pushpress by end of next year
    If I get a chance to work on any olympic lifts that will be a bonus
    Planning on staying between 185-190lbs.
     
  2. Yecny

    Yecny Orange Belt

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    Monday 10-14-2013
    Front Squats-255-5/5/5
    Dumbell straight leg deadlifts 80-8/8/8
    Pull Ups-14/12/10
    Dumbell Walking Lunges 50-16/16/16
    Lat Pushdowns- 65-10/10/10
     
  3. Yecny

    Yecny Orange Belt

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    Tuesday 10/15
    Bench Press 275-3/3/4, 245-5/5
    Incline Dumbell Bench Press- 70-10/10/10
    Incline Dumbell Flys- 50-10/10/10
    Cable Flys- 30-13/13/13
    Reverse Grip Tricep Pushdowns- 42.5-12/12/12
    Dip Machine-210-14/14/14
     
  4. Yecny

    Yecny Orange Belt

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    Wednesday 10/16
    Elliptical 40 min
     
  5. Yecny

    Yecny Orange Belt

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    Thursday 10/17
    Low Bar Back Squat w/ knee wraps 405-5/1, 315-5/5
    Dumbell SLD- 80-9/9/9

    Going to take me a couple weeks to get back up to 3 sets of 5 on back squat. Lost a lot of strength due to weight cut.
     
  6. Yecny

    Yecny Orange Belt

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    10-18
    Push Press 195-3/3/3
    Seated Dumbell Press 60-12/12/12
    Side Raises-25-10/10/10
    Front Raises- 25-10/10/10
    Rear Delt Lat Raises- 25-10/10/10
    Tricep Pushdown-70-14/14/14
     
  7. Yecny

    Yecny Orange Belt

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    Saturday 10-19

    Hamstrings/Lower back too sore for heavy deadlifts. Did light form work
    225/5, 225/5, 275/5, 315/3, 225/5, 225/5

    Last couple 6 weeks have been killer. Went from 193 to 184, cardio and core work in the morning, lifting at night. Feeling the effects of it. Hope to get my lifts back in order by mid-november to start progressing forward.
     
  8. Yecny

    Yecny Orange Belt

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    Monday 10/21
    Front Squat 255-5/5/5
    Pendlay Rows 275-5/5/5
    Dumbell Snatch 70-5/5/5
    Walking Lunges 50-8/8/8
    Dumbell Row 100-15/15/15
    Dumbell SLD 90-9/9/9
     
  9. Yecny

    Yecny Orange Belt

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    Tuesday 10/22
    Bench Press 275-4/4/4 245-5/5
    Incline Dumbell Press 70-11/11/11
    Incline Dumbell Flys 55-8/8/8
    Cable Flys 35-8/8/8
    Reverse Grip Tricep Pushdown 60-8/8/8
    Dip Machine 215-10/10/10
     
  10. Yecny

    Yecny Orange Belt

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    Wed 10/23
    LBBS 135-5/5/5, 185-5, 225-5, 275-3, 315-3, 365-3, 405-3/3/3(wraps), 315-5/5

    *kept it to just squats today, still building my work capacity back up
     
  11. Yecny

    Yecny Orange Belt

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    Thursday 10/24

    Push Press 195 4/4/4
    Seated Dumbell Press 65 8/8/8
    Front Raises 25 11/11/11
    Side Raises 25 11/11/11
    Rear Delt-Lat Raises 25 11/11/11
    Tricep Pushdowns 85 8/8/8

    *getting over the start up hump, body is readjusting. Going to tweak things here and there. Will be adding close-grip bench press on Thursdays starting next week.
     
  12. Keosawa

    Keosawa Black Belt

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    Welcome! You've got some great lifts.
     
  13. Yecny

    Yecny Orange Belt

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    Thank you, much appreciated! I'll post some form check videos eventually. I've never really had any coaching or anything so I'm sure there is a ton of stuff I need to work on. But I'm excited to learn lol.
     
  14. Yecny

    Yecny Orange Belt

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    Friday 10/25
    Deadlift 135x5, 185x5, 225x5, 275x3, 315x3, 365x3, 405x3, 450x3/2/2, 350x8
    Cable Rows 130x6/6/6
    Dumbell SLD 90x8/8/8
    Incline DB Curl 35x5/5/5
    Hammer Curl 50x5/5/5

    *going to try to keep strengthening my biceps. Not doing curls for size, just would rather not have any muscle weaknesses anywhere. Also have been started doing pullups at home everyday with just my bodyweight.
     
  15. Yecny

    Yecny Orange Belt

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    Saturday 10/26

    Power Cleans 135x3/3/3/3/3
    Elliptical 25 min

    *Decided I'm going to work on explosiveness on the weekends. Starting with power cleans and gradually build this day up to include some other exercises. Will be switch gyms within the next 2 months and the new gym should have boxes for box jumps. If anyone reads this, maybe I could get some advice on a couple more explosive stuff to add in on this day?
     
  16. Yecny

    Yecny Orange Belt

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    Monday 10/27

    Front Squats 260x5/5/5
    Pendlay Rows 275x5/5/5
    Dumbell Snatch 75x5/5/5
    Walking Lunges 52.5x8/8/8
    Dumbell SLD 90x9/9/9
    Dumbell Rows 100x16/16/16
     
  17. Yecny

    Yecny Orange Belt

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    Tuesday 10/18
    Bench Press 275x5/4/4, 245x3, 225x8
    Incline DB Bench Press 75x8/8/8
    Incline Flys 60x6/6/6
    Cable Flys 30x15/15/15
    Reverse Tricep Pushdown 30x9/9/9
    Dip Machine 215x11/11/11
    Knee Raises 15/15/15
    Back Extensions 12/12/12
     
  18. Yecny

    Yecny Orange Belt

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    Wed 10/29
    LBBS 135x5, 225x3, 275x3, 315x3, 365x2, 410x3/3/3(wraps), 320x5/5
    Barbell Shrugs 405x8/8/8
     
  19. Yecny

    Yecny Orange Belt

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    Thursday 10/30
    Push Press 195x 5/5/5
    Seated Dumbell Press 70x7/7/7
    Side Raises 27.5x8/8/8
    Front Raises 27.5x8/8/8
    Rear Delt-Lat Raises 27.5x8/8/8
    Tricep Pushdowns 85x9/9/9
     
  20. Yecny

    Yecny Orange Belt

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    Sat 11/2
    Deadlift 135x5, 225x5, 275x3, 315x3, 365x3, 405x2, 450x3/3/3, 355x8
    Cable Rows 130x7/7/7
     

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