Dawn Of The Dead(Lifters) - Competiton Team Log

More bench.
DrBdan said:
Wed Jan 9, 2013

sleep: 7 hours (12:15-7:15)

C2 rower, dynamic stretching, DCSW

- Bench
45x10
75x6
105x4
125x2
145x6
145x6
145x6

My focus today was on keeping my upper back really tight and getting pop from my lats at the bottom of each rep. The first two sets were good but I started losing tightness toward the end of the third set. All sets were easy.

For back work I decided I'm going to run the Armstrong Pull-up program. I figure I'm in a gym 5 days/week and I mostly did rows last year so I can focus on chins/pull-ups this year. My goal will be as the program states: a set of 20 chins. Based on his comments in the PDF I think I can reach it by the end of March.

- Armstrong Chins: Week 1, Day 3
3 reps/set, made all 9 sets. Will move up to sets of 4 tomorrow.
Click to expand...
 
Bench
10 x 20kg, 8 x 40kg, 3 x 60kg, 1 x 80kg
1 x 87.5kg
2 x 87.5kg
3 x 87.5kg
4 x 87.5kg
6 x 87.5kg
Only used a spotter for the last set, felt more recovered from the flu than past sessions, could progress on schedule even though last bench session was 2 weeks ago.

Frontsquat
10 x 20kg
12 x 30kg
12 x 40kg
10 x 50kg
Training was adjusted for the fact that my wrists have been giving me problems on fronts last sessions, this felt better and everything was rather ligth even though it got me huffing a bit.

Bent over rows
15 x 67.5kg
Felt pretty good, and bam out of energy, still not quite 100%
 
TheeFaulted said:
How high was the rack set at for the rack pulls? Above your max for two sets of triples is some serious work on rack pulls.
Click to expand...

The pins were set about 2 inches below my knee cap. I made sure not to go over my max dead by more than 10% and my erectors were feeling it.

Ive noticed that I'm weak in the middle of the pull, do you know what I could do to address that?
 
AM SESSION
Klokov press
20x10
40x2
50x1
60x3
2x62.5x3
2x60x3
3x50x5
super set with
Wide grip pull ups
BWx5
10x15x5

Side lateral raise
12.5x10
10x15
7x20
Tricep pushdowns
40x10
35x15
30x20
Hammer curl
20x10
15x15
10x20
Calf raise
5x115x20

PM SESSION
Sumo stance rack pulls
20x10
60x6
100x2
140x2
160x5
160x5
160x5
160x5 - rest pause used at rep 4
160x5 - rest pause used at rep 3

Hamstring curl
2x56x10
Bulgarian split squat
2xBWx10
Ab crunch machine
4x205x10
Cable crunch
2x50x30
Jack knife sit up
4xBWx25
Crunch
2xBWx50
Walking
1.42km 20 mins, 15 degrees, 130bpm
 
Damn mmaF, you do alot of training sessions. I would think if you're weak in the middle then rack pulls are a good idea-video would be even better though.

Bench day, very mediocre:

Kinglee said:
10 Jan

531-Week1 Wave 10-Bench Press:

60x3
60x3
70x5
75x5
80x6

70x7
70x5
60x5

-Bench felt really slow today, literally every set including warmups.

*Supersetted all of these with box squats on the bench, less than ideal, but was rushed for time & some light squats are better than nothing, would of course prefer a better setup, but that isn't going to happen on weekdays.
Click to expand...
 
mmafreedom said:
The pins were set about 2 inches below my knee cap. I made sure not to go over my max dead by more than 10% and my erectors were feeling it.

Ive noticed that I'm weak in the middle of the pull, do you know what I could do to address that?
Click to expand...
Rack pulls are good. De Deficit deads also I believe. Helped build speed off the floor with momentum passing your sticking point. And if you can invest in bands. They have really help smooth out my lift. Of course. I'm still a newb at all this.
 
mmafreedom, you might also find that simple DE work helps. Personally I've found that doing all of my deadlifts as singles has really helped because it allows me to focus on being really tight for each pull and doing them all with as much speed as possible. I know a number of people have had success with variations on this program:

Train The Deadlift
 
mmafreedom said:
The pins were set about 2 inches below my knee cap. I made sure not to go over my max dead by more than 10% and my erectors were feeling it.

Ive noticed that I'm weak in the middle of the pull, do you know what I could do to address that?
Click to expand...

Sounds like you need to lower the pins. If you can pull 110% of 1RM for a triple then the bar is obviously set above your weak point.
 
Took a light day today. Just working on speed.
Twisted Elbow said:
Bw: 147lb

De Low box squat+mini ~70@top/~55@bottom
12x2@145 ~215/~200
Good speed. Felt pretty fast comin off the box.

De 3" deficit deadlift+mini ~52@top
8x3@180 ~232@top
Good speed. Felt explosive off the floor.

Good mornings
185x6
185x6
185x6
135x10
These felt a little heavy on first reps but got better through the sets.

Leg extension
5x10@65
Light to medium intensity. Could add more weight next time.

Overall happy with today.
Click to expand...
 
All great and valuable feedback, thank you! I was trying to cram in alot of sessions as I'm away on travel and won't be able to get to a gym for 5 days. Think when I get back ill implement some more deficit deads, lower the pins and find a way to do some DE work. Would high pulls or cleans be ok? I don't have access to bands or chains at my gym.
 
I'm just trying to maintain my squat right now so nothing exciting here
DrBdan said:
Thurs Jan 10, 2013

sleep: 6 hours (11:30pm-5:30am). Had to be up early for a doctor's appointment with my wife who had to be at work early hence the early rising.

C2 rower, dynamic stretching

- Squats (5/3/1 Wave 1, Week 1)
45x8
95x5
135x3
175x2
200x5
230x5
260x5

No problem here.

- Armstrong chins: Week 1, Day 4
6 sets of 4 reps. Only made 3 reps on the 7th set so I'll stick with 4 reps for next week.

I was running really late today so I blew through the lifting. I was in the gym for about 40 minutes including changing and showering.
Click to expand...
 
1/10/13

Squat
45x6
135x5
185x3
225x2
275x1
315x2
315x2
315x2

Push press
135x5
135x5

Felt like crap today, so I just did some light work and got out.
 
01/09/12 Wednesday

Squat
5x45x3
5x95
3x135
2x185
1x225
1x275
5x315<workset (1-3 OK, 4-5 Poor depth)
5x315<workset (1-4 good, 5 slow)
5x315<workset (1-3 good, 4-5 poor depth)
*won't count this one as a PR because my form was slop but finished all of the reps.

Press
5x45x2
5x65
3x95
2x115
5x155<workset (good bar speed)
5x155<workset (good bar speed)
5x155<workset (good bar speed)

Deadlift
5x155x2
5x185
3x225
5x275<workset (good form)
 
- KB swings, KB twists, chin ups, sandbag walks

dead lift
135 x 5
225 x 4
315 x 3
395 x 5
420 x 5
450 x 5
1" deficit, 80-lbs chain
500 x 0

- Yea, idk. I knew it would be a rough day because of last weeks 495 x 5 so I planned on only doing the recommended reps, which is good because I wouldn't have been able to do many more. Missing that single is a fluke, but it isnt a great confidence booster going into a comp in 2 weeks.

Pendlay rows
135 x 10
195 x 8
195 x 8
195 x 8
135 x 10

farmers walk SPEEEEED
115 x 60' drop/turn x 60'
165 x 60' - 60'
165 x 60' - 60'
165 x 60' - 60'

planks
135 drop set
185 drop set
side planks
bw x 30 seconds
1 chain x 30 seconds
2 chainz x 30 seconds

curlzzz
50 x 8
50 x 8
25 x 12
25 x 12
 
From the log!

Hybrid_Killer said:
11/1/2013
Deadlifts:
60x5
80x5
100x5
120x3
140x2
160x1
170x1
180x1

Deficits:
160 3x3

Seated Cable Row:
'145' 3x10

Hanging Leg Raises:
Did around 20 reps all up

External Rotations
'30'x10
'20'x15

Both sides of course.

Notes:
1. Deadlifts felt great.
2. Deficits felt a bit funny as I haven't done them for awhile. I'll reduce the % at which they are performed from here on in but I'm not sure I'll continue to do them over something more quad dominant.
Click to expand...
 
So I've sent a few messages to Silent_Samurai, and he has not responded or checked in here. Do we want to draft a new team member?
 
Deadlifts: 135x5, 185x3, 225x1, 275x1, 300x5 (few seconds break, 300x3)**

Bench: 135 3x10

30 minutes of BJJ


** this was supposed to be 2x8, but There was no more chalk at my gym when I got there this morning lol, so This is stupid hard to hold onto. (hence the break, to reset my grip). The lifts themselves felt incredibely easy though.
Click to expand...

today's.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,710
Messages
55,436,384
Members
174,774
Latest member
kilgorevontrouty

Share this page

Back
Top