Past Training Log
2004 WABDL National Bench Press and Deadlift Championships - Portland, Oregon
| Tuesday
- Bench Press Bodyweight - 260.9 post-workout, in shorts and shirt Hmmm . . . I might end up at 259 after all. I missed bench on the weekend due to the Tennessee trip, so this was a makeup. Bench Press - 135x5 225x2 275x2 315x2 345x4 Close-grip Bench Press - 315x4 275x3 Really tired, I guess. Shoulder rehab stuff, pressdowns with a stack for I don't remember how many. Then off to Basil Thai. |
| Sunday
- Bench Press Weight - 261 I haven't been eating well for about a week. Just not much appetite. This isn't like me at all . . . I'm usually an eating machine. Bench Press - 135x5 185x2 225x2 275x1 315x1 345x3 Close-Grip Bench Press - 315x4 275x8 Rotator Cuff Rehab Stuff as usual Tricep Pressdowns - stack x 30 |
| Friday
- Last Heavy Deadlift Before Portland Bodyweight - 262 pre-workout Need to eat more both for energy and to stay out of the 259s. Thanks very much to Nick and Jeff for coming in for my workout. It makes a world of difference to have teammates there urging you on and critiquing your pulls. Deadlift - 225x2 315x1 405x1 495x1 (a slight tweak in my erectors . . . just discomfort) then Full Gear 585x1 675x2 PR double The first rep flew. The second was slow . . . more like my old style. So this is what my heavy single training has done for me. In previous cycles when my target sets were triples or doubles, my first rep was a creeper, my second rep was easier, and my third was another creeper. Fine, but it wasn't doing much for my single on the platform. My singles were only 15 pounds over my best doubles. Now, I can explode into a single, but then there's not much left for a double. But I know that I have 25 pounds + over my best double. This is what I wanted since it's singles in the meet that count. Possible downside: I don't know how much I'll have to spare for 3rd and 4th attempts. On my cycle for Worlds, I'll probably go three singles ala Ernie Frantz: one light opener, then two heavies. Stiff-Leg Deadlift - 545x4 PR Rack Squats - 745x3 PR Rack Pulls - 585x3 Went light on these . . . my back was feeling more tweaked. Shrugs - 495x20 Next week will be very light stiffies only, then rest rest rest. Portland will be fun. |
| Sunday
- Bench Press Bodyweight - 265.5 Today's workout was a wash. My elbows flared on my first heavy press. I won't take any chances on messing up my pull for Portland, so I won't be benching out there. On the bright side, this means that Ryan gets to have his way in Open deadlift in Portland. Back to my raw routine later in the week after some ice and recovery. |
| Friday
- HUGE Deadlift Day bodyweight: 264.5 Deadlift - 225x2 315x1 405x1 495x1 600x1 This pull FLEW . . . well, relative to my usual speed, anyway. 700x1 HUGE PR!! Got it on video. Smooth and steady all the way from floor to lockout. This program is really working for me . . . and in comparison to what alot of guys do, it seems like a "minimalist" routine. I've been after 700 for a LONG time. I thought I'd get it at Worlds in Vegas last December, but I wasn't even close. I thought I was ready in April at Collinsville, but I was about 20 pounds shy. Well, today it was mine! A big "thank you" from the heart to my Illini Powerlifting teammates, and especially to Ryan for setting the standard in deadlift starting back in April 2004. It's incredible motivation to have someone like Ryan to chase in a lift. When I had the biggest pull on the team, I got lazy. I got conservative. I didn't attack my weaknesses. Ryan's success has been a big boost to me in that I've revamped my program radically (well, for me, at least) and I've been hitting my weaknesses effectively. I may never catch Ryan, but I'm going to hit alot of PRs and set alot of records trying. And if I can provide just a little bit of motivation for Ryan in return (as if he needs any), so much the better. I'll be honored. This is what "Team Lifting" is all about! Stiff-leg Deadlift - 535 x 4 PR! Rack Squats - 735 x 3 This was a goof. I was supposed to go 745 today and misloaded the bar. Skipped lockouts today as my lower back was quite fried. |
| Sunday
- Bench Press: This was a weird day . . . up at 2:45am to take Korean student to O'Hare and nothing but cat naps on the bus on the way back and some naps at home. Just ain't the same as sleep. But in spite of that, my workout was excellent . . . probably because Janne is back, Randy was there, and it feels like the whole team is together again. Bench Press: 135x5 225x2 275x1 315x1 335x5 PR for 5! 355x1 Smooth, steady and strong. Now just 30 pounds off my best-ever RAW single. Close-Grip Bench Press: 295x5 PR 255x12 PR A big THANKS to Andrew THE MACHINE for motivating and pushing me. I have to stay ahead of the young pup, talented, mighty, and powerful though he may be. Lateral Raise: 12x15 20x15 Inverted Lateral Raise: 20x15 20x15 Front Raise: 20x15 20x12 Hammer Curls: 45x15 55x8 Tricep Pressdowns: Stack x 12 Stack x 10 Machine Rows on some kind of quiche machine: 2 sets Bike: 20 minutes |
| Saturday
- Deadlift: Bodyweight - 263 Getting back up to my pulling weight. Deadlift - 225x2 315x1 405x1 495x1 585x1 675x1 This matches my best-ever pull in the gym . . . and it was SIGNIFICANTLY easier than my last 675 back in late March. 695 or 700 next week. Stiff-Leg Deadlift - 525x4 PR Rack Squats - 735x3 . . . and a big THANK YOU to Our Lady of the Clenched Sphincter. No immodium today, so I was going on faith. Rack Lockouts - 695x1 My posterior chain was toast by the time I got to lockouts, so the one single was all I could manage. It's going to be PR's from here on out on deadlift days. . . . and my Korean students are leaving tomorrow, so I will be teaching only 8 hours a week instead of 20. |
| Sunday
- Bench Day Bodyweight - 260.5 Bench Press: 135x5 225x2 275x1 325x5 345x1 My bench is coming back. I'm now just 40 pounds off my pre-shoulder separation RAW bench PR. I still haven't decided whether or not to bench at Tennessee, but it's very likely now that I will. Close-Grip Bench Press: 275x5 245x10 Mandrew inspired me to excel. Hammer Curls: 35x12 55x8 Lateral Raises: 20x12 30x10 Inverted Lateral Raises: 20x12x2 Front Raises: 20x15x2 Tricep Pressdowns: Stack x 12 Stack x 10 Cardio - Bike: 25 minutes It was good to train again with the team. One more week of Korean students and I'll be back to a more "normal" schedule. |
| Saturday
- Deadlift Bodyweight - 260 An excellent workout . . . there's a huge PR in my future. Deadlift: 225x3 315x1 405x1 495x1 585x1 645x1 Smooth and steady . . . Nick said the 645 was one of the fastest he's seen me do (relatively speaking, of course). Thanks, Nick, for helping with straps and encouragement. Also, the Vietnam crew was there working on form. They'll clean up for us in the light weight classes. Stiff-leg Deadlift: 515x4 A PR, I believe. Rack Squats: 725x3 PR Rack Lockouts: 665x3 Shrugs: 585x10 Did some lats on a machine, but I'll hit them harder tomorrow after benching. This old-school program is working without a hitch (no pun intended). |
| Friday
- Deadlift: Bodyweight - 258 "oink oink" Deadlift - 225x3 315x1 405x1 495x1 585x1 625x1 Dial "B" for B-L-A-S-T O-F-F" Working on getting a full breath of air, only letting out enough to get my hands on the bar, and then immediately initiating launch. So far so good. Stiff-leg Deadlift - 495x5 Rack Lockouts - 635x3 Rack Squats - 705x3 Cardio - Bike 20 minutes |
| Thursday
- Bench Press Bench Press: 135x5 225x3 275x2 315x5 335x1 Close-Grip Bench Press: 245x10 275x4 Tricep Pressdowns: STACK x 10 STACK x 10 Lateral Raises: 20x10 40x10 Hammer Curls: 30x10 50x10 Bike: 25 minutes |
| Friday
- Deadlift: Bodyweight - 255 After thinking about what Ernie Frantz told us, I've decided to go with heavy singles for my Nationals prep. One of the benefits, I believe, is that I will be focusing on uncorking everything I've got into one rep, rather than thinking ahead to a second or third rep. I'm hoping this will also help me improve my set-up and breathing, two aspects of pulling that unavoidably differ when doing reps as opposed to singles. Deadlift - (all RAW today) W/U 225x3, 315x3, 405x1, 495x1 Target Sets 585x1 605x1 Much better than my pathetic pulls last week following my return from Asia. I'll try to push my top single up 20 pounds per week. Doing these RAW convinced me of the usefulness of my Max DL. Without a doubt I have more speed off the floor with the suit. Stiff-Leg Deadlift - 495x2 Better than last week when I only managed one. Stiffies are my barometer exercise. They closely reflect my pulling potential. I'll be adding at least one rep per week up to five, then adding weight. Prior to my 678, I did these for 5 with 495 and 515 for 2-3. Rack Lockouts - 615x3 I'll be pushing these up by 30 pounds per week. Is there any other exercise that makes your hands hurt more than these? Shrugs - 495x20 585x10 Cardio - Bike for 25 minutes |
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