Dan's Strength Training Log ANGER IS A GIFT

[LegioTitan]

motivated Legio > motivated BJ Penn!

Lofty praise.

I don't know if I'd go quite that far, but I appreciate the vote of confidence.

Man, I just wake up every day now knowing what I need to be doing. And it feels great.

 

[LegioTitan]

TUESDAY

LBBS:
215 1x5
260 1x4
305 2x3(belt)
345 2x3(belt)
370 3x2(belt, wraps)
345 4x2(belt)
305 2x3(belt)
260 1x4
215 1x6

Benching:
160 1x5
190 1x4
220 2x3(wraps)
255 3x3(belt, wraps, paused)

1.5Hr Intermission

160 1x5
190 1x4
220 1x3(wraps)
255 3x3(belt, wraps, paused)
205 1x10(wraps, lol)

Band Pull aparts x a bunch


---Lots of energy and upbeat today but my body was just not there. My lower half anyways. This was the creakiest/achiest I've ever been during a session, by far. felt like my groin and right knee were randomly ready to give out.

--On squats I was forward all day. From the unrack on. It was weird. Couldn't seem to engage my hips/ass/hams. I almost fell backwards on one of the 345s. Not because it was heavy but I just couldn't sit the hell down. Weird.

--Benching was surprisingly strong. Sets ups felt pretty strong and it didn't feel heavy until pretty late in the session. Wanted video, gym was packed.

 

[Obscure Terror]

If one lift sucks, the next lift won't. Typical.

Let me pick your brain.

After I'm done with Madcow I'm considering adding another day of skill training, probably wrestling on Thursdays. However I like lifting 3 days a week, and right now I like squatting 3x a week too. So I'm considering doing the 5/3/1 full body template. However schedule would necessitate doing Deads/OHP the day before either squat or bench. As I see it I have some options:

Tues: Deload Squats, Bench
Friday: Deload Squats, Deads, OHP
Saturday: Squat

OR

Tues: Deload Squats, Bench
Friday: VERY LIGHT Deload Squats, Deads, OHP
Saturday: Squat

OR

Tues: Deload Squats, Bench
Friday: Deads, OHP
Saturday: Squat

I'm leaning towards the 2nd option because the very light deload squats (3x5 at 40/50/60 %) could serve as a warmup for deads. I used to squat the day after deads a while back and it wasn't bad, however I think benching the day after OHP might be too harsh.

Other option is Squat Tues, Deadlift/Bench Fri, OHP Saturday. OHP can take a backseat as getting a bigger squat and deadlift is my focus.

 

[LegioTitan]

How well do you recover from your DL work?

I actually like option three. I would just move the heavier squat work to earlier in the week and the deload squatting to the Saturday session.

But then, I have no idea how this would relate to your skills work. If I were programming for a fighter I'd always try have my heaviest work near technical striking sessions as opposed to grappling oriented sessions. At least, at first.

 

[Obscure Terror]

If I'm sore it's generally from deads - I think it's the lack of eccentric. Did my volume squat 5x5 yesterday, wrestled straight after, no DOMS.

How about:

Tuesday: Heavy Squats
Friday: Deadlift & Bench
Saturday: Deload Squats (60/70/80 %) & OHP

Assistance will be light DB Bench, DB Rows and chins for 5x10.

 

[Obscure Terror]

I'd also clean on the Saturday. Those deload squats could be good to aid recovery from the deads. Squat first then clean? Or clean first?

Also Tuesday is wrestling day.

 

[LegioTitan]

If I'm sore it's generally from deads - I think it's the lack of eccentric. Did my volume squat 5x5 yesterday, wrestled straight after, no DOMS.

How about:

Tuesday: Heavy Squats
Friday: Deadlift & Bench
Saturday: Deload Squats (60/70/80 %) & OHP

Assistance will be light DB Bench, DB Rows and chins for 5x10.

I'd also clean on the Saturday. Those deload squats could be good to aid recovery from the deads. Squat first then clean? Or clean first?

Also Tuesday is wrestling day.

I'd say just give a go for a month and see how you feel.

I would go with cleans first. As your clean technique develops you could turn Saturday into a Clean+FS complex day and just be done with it.

 

[Obscure Terror]

I'd say just give a go for a month and see how you feel.

I would go with cleans first. As your clean technique develops you could turn Saturday into a Clean+FS complex day and just be done with it.

Gotta get them delts swole brah. Plus OHP is a man lift.

Stalled on power cleans today, couldn't hit 77.5kg for a triple so I'm a year or so off any half-decent numbers. Then no idea how long after that to do full cleans, never train them - don't even front squat at the minute.

 

[drew2143]

A random Drew appears.

What are you pulling now man?

Haven't maxed in a couple months, but I pulled 655 at my last meet with plenty to spare. Looking to hit around 680ish at a 100% RAW meet this weekend. Seems like you're making some good progress.

 

[LegioTitan]

Gotta get them delts swole brah. Plus OHP is a man lift.

Stalled on power cleans today, couldn't hit 77.5kg for a triple so I'm a year or so off any half-decent numbers. Then no idea how long after that to do full cleans, never train them - don't even front squat at the minute.

Swol delts are the secret to a fulfilling life.

Well you only train them once a week so I wouldn't get too dismayed.

Haven't maxed in a couple months, but I pulled 655 at my last meet with plenty to spare. Looking to hit around 680ish at a 100% RAW meet this weekend. Seems like you're making some good progress.

Dayum mane. Do you feel like 7-hondo is realistic by year's end? Are you still at 181?

Thanks! My squat and bench have felt very progressive for months but my pull has been totally stagnant. I've set an all-time rep PR of 500x3 but haven't tried for a max since the 535 from... I guess 5 months ago now? Geeze.

 

[Obscure Terror]

Swol delts are the secret to a fulfilling life.

Well you only train them once a week so I wouldn't get too dismayed.



Dayum mane. Do you feel like 7-hondo is realistic by year's end? Are you still at 181?

Thanks! My squat and bench have felt very progressive for months but my pull has been totally stagnant. I've set an all-time rep PR of 500x3 but haven't tried for a max since the 535 from... I guess 5 months ago now? Geeze.

Actually train them twice a week - subbed them out for rows in Madcow.

However I do the 5x3 day with a thick bar not the nice Eleiko's that I have at my other gym. This might affect it.

Did I mention I hate my B gym for lifting?

Ah well only 6 weeks left, then clean on Saturdays only.

Tues: Squat & DB Bench before wrestling
Friday: Deadlift, Bench & DB Rows
Saturday: Cleans, Deload Squats, OHP & Chins

 

[LegioTitan]

THURSDAY

A press, lying:

160 1x5
190 1x4
220 2x3
255 2x3(paused, belt, wraps)
270 3x2(paused, belt, wraps)
235 4x4(wraps)
205 1x5

Middle 270


Deadlift:
270 1x5
325 1x4
375 2x3(belt)
430 2x3(belt)
455 3x2(belt)

Last 455:


BOR:
85kg 5x8

---Just a terribad training day. Everything felt slow and weak. I think I need some down time of some sort. Maybe a deload, maybe a week off. Not sure. I'm 10 weeks out from the next meet I want to do so even two weeks of backing off would give me a full 2-months/8 weeks.

--Right shoulder feeling this heavy benching today. First pause on every 270 set was bad. I felt very wobbly.

--Deadlift was all hams. Just couldn't sit down and pull hard. Ugh.

 

[LegioTitan]

SATURDAY

BRO SESH

--So my gym put on this guy's night revolving around a friendly competition.

Part I:
1RM in the Clean, Squat, Bench, and DL. Divided among two team members. Highest total, minus combined BW, wins.

Part II:
2 Minutes, As many reps as possible, 70% of the 1RMs.

It was actually a lot of fun.

I took Squatting and Deadlifting. My teammate the Cleans and Benching. I wanted to Push/Pull but my shoulder was feeling tired from the heavy benching last session.

I worked up to a pretty casual unwrapped LBBS PR of 375x1. So, that's cool. I'm about 95% that I could have taken 400 pretty easily. I've always been curious as to what my wraps are giving me.

375x1


I didn't really have a number in mind for the deadlift so I just did an easy 465 and called it good. I assumed we were winning the max total portion and didn't need too much. This was a turrible idea. Should have taken 430 and called it. The rep work was ridiculous. We were way ahead as the only other guy pulling over 450 outweighed me by... 110lbs soo...


Sooo in the 2 minute AMRAPS I ended up with:

22 Reps in the LBBS @ 260lbs

23 Reps in the DL @ 315lbs.

My back was one large pump for a half hour. My ham strings are so tight. Fun sets though, fo sho. I was really surprised that my hands made it through the deadlifting without serious issue. Didn't start to do the needle thing until the 21st rep, I think.

Oh and my team mate losing his mind of a 300# clean


We came in 1st in the Max-total and then 4th in the AMRAP. My partner cleaned 200x20, and Benched 195x24.

This put us in a three-way tie for overall 1st. My team mate won the tie breaker. So, fun day and we won a case of PBR and White Zombie.

Overall it was a lot of fun. My programmed work today was just the usual 80%'s in the squat and very light benching. I was planning to take two days off and then try a very light deload week anyways. Not too worried about it's impact, assuming I can walk tomorrow.

We're going to try and make it a regular thing between the gyms. I'm looking forward to the next one.

 

[NurseKnuckles]

Jesus! 260x22?

 

[TeddyRoosevelt]

No sir, I have not.

It came back to me. Apparently I did something wrong. It shall be re-sent shortly.

 

[LegioTitan]

Jesus! 260x22?

While it was gnarly I did get to re-rack it however many times I wanted. So, it's not nearly as tough as people's 20 rep straight sets. I'd do 5-6 and then rack it back up, breathe for 10 seconds, then go again. The deadlifting however... just sucked every which way.

It came back to me. Apparently I did something wrong. It shall be re-sent shortly.

Awesome man. I really appreciate it. I'm looking forward to reading it. I think it will help me develop our competitor's programming.
I'm committed to helping them prep for their games season next year.

 

[NurseKnuckles]

I just got 190x20. The thought of adding 70 lbs to that makes me nauseous.

 

[LegioTitan]

TUESDAY

Deload Week

170 1x4
205 2x4
240 5x4

BOR, Deficit
155 5x8

Back Raises
BW x30

--Super chill. Really got after stretching/manipulating my hammy today. It's a bit sore from that.

--No benching today. Shoulder still feeling... weird.

 

[LegioTitan]

THURSDAY

Deload Session #2

Deadlift, Pause at knees:
210 1x3
255 2x3
295 2x3
315 4x2

Last 315:


Deadlift, from boxes, 12" Bar height:
355 4x2
315 2x3
275 1x3

Step Ups, low:
95 3x8
115 3x8

Pull-Ups
10x3

Back Raises:
BW x40

---Really chill session. It was nice. I felt pretty great. Still some naggy tenderness in my left ham and inside the knee but nothing unmanageable. Everything felt very smooth.

--I felt like I was pulling through my legs/quads more all day but the video consistently looked other wise. So... I dunno.

--Still some shoulder tenderness but it does seem to have improved. It felt great during the pull-ups. That feels reassuring somehow. I normally chin. In fact I always chin. Quite a bit too. It'd be great if it was a simple imbalance like that.

--The reduced training volume plus bulk-force five is really coming on strong now. I've weighed 179-AM, on average, this week.

 

[Obscure Terror]

Do you think you were overtrainig, or under eating relative to that amount of work?

Seems strange that you can take your foot off the gas and start to put weight on that's not fat. Unless you're still doing enough to force an adaptation.