Past Training Log
WABDL Nationals - August 6~7, 2005 - Portland, Oregon
| Tuesday
- August 2 Weight Check BWT - 295.0 |
| Sunday,
July 31 - Bench Opener Day Didn't check bodyweight, but I know I'm heavy. Bench Press - 135x5 225x3 275x1 315x1 F6 52 on . . . 3-board - 405x1 2-board - 475x1 Full-range w/commands - 535x1 Thanks to Jeff for handoffs, Melvin for boards and side spots, and Ryan B. for sides. On to WABDL Nationals for championships, records, and hardware. |
| Thursday,
July 28 - Deadlift Day BWT - 293.5 Rest week for Nationals. Nothing but abs today. |
| Tuesday,
July 26 - Bench Day BWT - 294.0 Bench Press - 135x3 225x3 275x1 315x1 F6 50 on . . . 3-boards - 405x1 495x1 2-boards - 565x1 1-board - 610x1 PR 3-boards - 625x1 PR Close-grips - 225x5 Then we had a tornado warning when the storm hit. Down to the basement with the rest of the IMPE refugees. Finished with shoulder rehab. Thanks very much to Jeff for great handoffs. Having a good handoff man for this, my last heavy workout before Portland, makes an enormous difference. |
| Thursday,
July 21 - Deadlift Day BWT - 291.7 Last heavy workout before Portland . . . Deadlift - 225x3 315x1 405x1 NO BELT for . . 495x1 585x1 Comments below . . . Belt on for . . . 675x1 Rack Squats - 585x3 675x3 I've been wondering if the belt gives me anything whatsoever for deadlift besides frustration. As my weight has gone up, I've had to move the belt higher and higher up to keep it out of my way. I noticed that Brian Siders pulls sumo with no belt, and so I wondered if I might be better off without a belt. The 495 and 585 without the belt felt good. I was lower and felt more comfortable. Andrew noticed that my upper body came forward more than usual on the 585. This may have been due to sloppy execution, but it also could be that the belt . . . wedged between my upper abdomen and thighs . . . keeps my torso more erect. In any case, it was an interesting experiment. I'll use the belt at Portland, but I intend to do alot of pulls without the belt in preparation for Worlds. Whether I use the belt in competition or not, training without the belt should help strengthen my big, fat core. |
| Tuesday,
July 29 - Bench Day BWT - 289.6 Better . . . down more. Bench - 135x5 225x3 275x1 315x1 F6 50 on . . . 3-boards - 405x1 495x1 2-boards - 565x1 3-boards - 615x1 Shoulder rehab, abs at home. Tired today. Taught an extra class due to a teacher being on jury duty. Randy and I had to hand off for each other and David. That takes a bit away from our heavy sets, but we have to deal with the circumstances. |
| Monday,
July 18 - Cardio BWT - 292.0 Trust me . . . I've LOST weight. Bike X 20min. IMPE Cleanup at a fast pace: 15 min. |
| Friday,
July 15 - Cardio BWT - I don't wanna know Bike - 20 min. IMPE cleanup at a fast pace - 15 min. |
| Thursday,
July 14 - Deadlift Day BWT - 291.4 OK . . . officially out of control. Cardio has resumed, and I'm dropping a few of my favorite items from my diet. I'd like to lift at Nationals at 280 . . . certainly no heavier than 285. Deadlift - Today was straps-up work on set up. 225x3 315x1 OK 405x1 OK 495x1 Better 600x1 Better hook up, but hips came up 675x0 Perfect hook up, shut it down a few inches off the floor. What the fuck am I thinking pulling this heavy so soon after a meet? Still pretty worn out. Rack Lockouts - 585x3x2 Shrugs - 495x15 Cardio - BIKEx20mn |
| Monday,
July 11 - Supplemental from Janne
Welcome to the 600 club. |
| Monday,
July 11 - Supplemental from Lee
Great job John. You looked super strong. Keep up the hard work. |
| Monday,
July 11 - Supplemental
Thanks, Andrew. That means alot. Better to reach for a goal and come up short than to take an unsatisfying win. |
| Monday,
July 11 - Supplemental from Andrew
John, no sweat on the big pull. If you felt you had it in you, you have to go with it. You could have pulled a conservative 660 and sand-bagged for the win, but I have much more respect for you for going for the big 7. |
| Sunday,
July 10 - Supplemental from George
Great Job John!!!!! |
| Sunday,
July 10 - Supplemental
Summer
Bash results: |
| Sunday,
July 3 - Bench Opener Check BWT - 289.1 No wonder my 50 is so tight . . . almost 10 pounds heavier than at the State Meet! Bench Press - 135x5 225x3 275x1 315x1 F6 52 on . . . 405x1 3-board 500x1 2-board 525x1 full-range w/commands This was pretty easy, and the heaviest full-range I've done in the 52. I'll likely open with 529. On second, depending on how the 52 feels, I may go 567.5 for a new State Record. Otherwise, I'll get into the 50 and go straight to 600. I already have state records . . . I really want 600. Richard, Steven, Eric, and Ryan were there. Thanks so very much to Dan for handoffs, help, and advice. Had a good talk with Darryl Silver after the workout. |
| Thursday,
June 30 - Deadlift Day BWT - 288.2 late lunch, I guess Deadlift - 225x3 315x1 405x1 495x1 straps up . . . 585x1 685x1 Post-Surgery PR I'm not doing a proper deload for this meet, so this was all I did today. My attempts will probably be: 600 688 699~705 |
| Friday,
July 1 - Supplemental
George, I was originally hoping for a 600 bench and a 700 deadlift for a 1300 ironman total just 3.5 months post-surgery. I still feel I can hit a 700 dead, but we'll see how the shirt situation works out on Sunday. I still have a good shot at 600 on 3rd attempt. I need to get a solid opener, though. |
| Wednesday,
June 29 - Supplemental from George
When's your meet John? What are you going to go for in bench and deadlifts? |
| Wednesday,
June 29 - Supplemental
I
did successfully take out my frustrations on close grips: |
| Wednesday,
June 29 - Supplemental from Roger
Not knowing what happened today would make it difficult to give you any advice, but here goes anyway. I assume you were trying to find an opener with the 50 and nothing touched. You are larger than I and I just barely get 600+ to touch with a 50. Not a good opening weight. I did open at the Indy meet with an old 52 with 515. It was an easy lift. Since bombing at the first Collinsville meet, I promised myself that would not happen again. So, my suggestion to you is try putting on the 52 and 'drop & pop' <550 at your next workout to make sure you can touch. You can easily lock that out. It will prevent the 'bomb' and if for some reason it doesn't touch at the meet, you can add weight for your second. Hit the 50 for a PR on your third. I have a 54 if you would like to barrow it for an opener. After wearing a 50, the 54 feels like a regular T-shirt to me but I can still hit 500 with it. Hope this helps.....if not disregard and you can delete it from your log. |
| Tuesday
- June 28 - Bench Day BWT - 285.0 This workout was a total catastrophe on the worst possible day in the cycle: the last heavy workout before the meet. I'm not logging anything I did today as it was all a complete waste of time and effort. I'll be in on Sunday to find an opener in the 52. I should be resting, but I have to open with something and as of now I have NO idea what I could open with in the 50. Thus, I'll have to break my rest rule and try the 52. We're in the Summer Bash with three other good teams and we can't afford any bombouts. I'll just have to at least get an opener in the 52 so as not to lose points for the team. All of my original goals are up in the air at this point. My primary goal is to get points for the team and pull a good deadlift. This log is done. I'll start another log after Nationals. I'll just play everything by ear between Summer Bash and Nationals. |
| Thursday,
June 23 - Deadlift Day BWT - 285.6 Deadlift - 225x2 315x2 405x1 495x1 Straps up . . . and a bunch of basketball camp kids watching. 585x1 660x1 Post-surgery PR. This was only my third time in the new Max DL, and the setup was sloppy. I didn't get low enough and I only fingertipped the bar. But the pull was fast, smooth, and easy . . . and very encouraging. This was my first pull since Worlds during which I felt like my old speed was coming back. And I've been doing LESS work on deadlift days than ever before . . . thus getting better recovery. Rack Lockouts - 585x3 675x3 Shrugs - 495x15 Cleanup Abs at home . . . |
| Tuesday,
June 21 - Bench Day BWT - 285.3 Bench - 135x5 225x3 275x2 315x1 F6 50 on . . . 3-boards - 405x1 500x1 2-boards - 525x1 Full Range - 575x1 600x0 (millimeters from lockout . . . crap!) Janne would have scolded me. Rehab stuff and out. The boys wouldn't let me do cleanup tonight. Thanks Laramie, Harry, David, and Vlad. A big thanks to Bill for coming in to hand off for me. These were the heaviest hand offs Bill has done and he did them really well. Bill, you got yourself a job. |
| Thursday,
June 16 - Deadlift Day BWT - 285.4 Dr. Alexander wanted me to take one more week off, but my back has its schedule and I have mine. Deadlift - 225x3 315x1 405x1 495x1 Straps up . . . 585x1 635x1 Post-surgery PR I widened my foot spacing. This seemed to help me get down to the bar easier. Rack Squats - 585x3 675x3 Farmer's Hold - 1x1:36 Nothing else today except cleanup. Taking it a little easy on my back. I'll be back to a full workout next week, but no more stiff-leg deadlifts until my back is pain free. |
| Tuesday,
June 14 - Bench Day BWT - 286.7 Very tired from lack of sleep the last two nights and lots of teaching, but still had a good workout. Bench - 135x5 225x3 275x1 315x1 Titan F6 50 on . . . 3-boards - 405x1 475x1 525x1 2-board - 575x1 1-board - 605x1 (1-board PR) Not as pretty as I'd like but I still got it. Decent was too slow . . . as usual. Close-grips 225x5 275x5 295x5 Lateral raises, inverted laterals, front raises, hammer curls, picking up plates all over the place. Abs at home . . . Full range presses next week. Thanks to all the guys for spots and boards. Thanks to Jeff for taking some extra time to hang around and help out. I know he needs to get back home to his family, so it means alot when he sacrifices some extra minutes for us. |
| Sunday,
June 12 - Bench Church BWT - 285.4 Just in to help out the guys benching. Ben hit a PR 370 off a 1-board. Eric tried on a Phenom. Cardio - bike X 20 |
| Friday,
June 10 BWT - 286.3 Taking Dr. Ray's advice and resting my back completely until next week. Then, 645 and back on track. Cardio - bike X 25 Talking with Dan, Andrew, Harry, Yuri. I accepted the Visiting Lecturer position at the UIUC Intensive English Institute for the coming acadmic year. I will be strategically placed to recruit international lifters for the team. |
| Thursday
- June 9 BWT - 286.7 No deadlifts today. Back is still wacked. I'll see about a light pull tomorrow. Hit it hard again next week. |
| Tuesday,
June 7 - Bench Day This past weekend was my last weekend of travel for a couple of months. This is good. My weekend travel breaks up my weeks and I don't get to keep with a regular cardio program. And I eat like a hog when I travel, as my bodyweight shows. BWT - 286.9 PR! Bench - 135x5 225x3 275x1 315x1 Titan F6 50 on . . . 3-boards - 405x1 475x1 525x1 2-boards - 575x1 1-board 600x1 This was smooth and easy . . . a nice improvement over last week. Janne would have approved. This weight and then some will be mine at the Summer Bash. Close-grips - 225x5 275x5 Feeling banged up, so cut it short. Lateral Raises, Inverted Laterals, Front Raises, Hammer Curls Cardio - Eliptical X 20min. Abs at home . . . |
| Wednesday,
June 1 - Deadlift Day BWT - 285.3 PR! 1st Time in the New 38 Max DL - 225x3 315x1 405x1 495x1 straps up for . . . 625x1 Ugly but I got it. Need more work on getting down. Stiffs - 550x3 Rack Squats - 675x3 Pulldowns, Abs at home . . . |
| Tuesday,
May 31 - Deadlift Day BWT - 285.0 My last big bench workout with Janne before he goes back to Finland. Very very very sad (Janne going back, not the workout). Randy was there, too. Bench Press - 135x5 225x3 275x1 315x1 F6 50 on . . . 3-boards - 405x1 495x1 540x1 2-boards - 575x1 615x1 1-board - 600x0 Not enough left for lockout. I was getting a week ahead of myself here . . . I didn't plan to try this until next week. So I shook Janne's hand at the end and almost cried. I'm going to miss him alot. Close-grip - 225x5 275x5 Lateral Raises, Inverted Lateral Raises, Front Raises, Hammer Curls, Tricep Pressdowns No cardio or abs today as I need to do my deadlift workout tomorrow. Thanks to Janne, Randy, Ben, Andrew, Dan, Yuri, Laramie, and Nick for the spots, boards, and encouragement. |
| Thursday,
May 26 - Deadlift Day BWT - 285.1 PR! Seriously, this is frustrating. I ate light today, too. Guess I just need more cardio and keep cleaning the diet. Deadlift - Old Max DL w/straps down 225x2 315x1 405x1 495x1 605x1 This was considerably easier than last week's 585. Feels like the pull is coming back. Stiff-Leg Deadlift - 535x3 Rack Squat - 635x4 Did these from pin 9. I need to do them from pin 10. Rack Lockout - 635x3 Shrugs - 495x15 Abs at home. No time for cardio. I'll hit some tomorrow. |
| Tuesday,
May 24 - Bench Day BWT - 284.2 (thanks to a weekend with Mom) Bench Press - 135x5 225x3 275x1 315x1 F6 50 on . . . 3-Boards - 405x1 475x1 2-Boards - 525x1 565x1 600x1 These were all considerably easier than last week. Had a lockout problem on the warmups but sometimes the old guys get better as they go, or at least need some weight on the bar. The last two got Janne's seal of approval. Continue with 2-boards next week, but go a bit heavier and add some volume on the sub-600 sets. Close-grip bench - 225x5 275x5 295x5 Did half of Laramie's insane ab routine. My goal is to get through the whole thing by the end of the summer. Tricep Pressdowns - max weight for max reps Cardio - BIKE x 20 Shoulder stuff at home with rehab bands. Thanks to Janne, Yuri, Nick, Andrew, and Laramie for help, spots, and hand-offs. The big weights on bench don't happen without you guys. |
| Thursday,
May 19 - Deadlift Day BWT - 282.0 Deadlift (suit on w/straps down) - 225x2 315x1 405x1 495x1 585x1 Slower and heavier than it used to be, most likely because of the lack of heavy rack work since January. I'll hit rack squats every week from here on. I need a size 38 Max DL. Stiff-legs - 515x3 Rack Squats - 585x5 Cardio - BIKE x 20 Abs at home . . . Cut everything short today and left out squats on Dr. Alexander's advice. Trying to get some low back pain and swelling under control. |
| Tuesday,
May 17 - Bench Day BWT - 282.2 Bench Press - 135x5 225x3 275x1 315x1 3-Boards - Titan F6 50 on . . . 405x1 475x1 525x3 565x3 585x2 600x1 600 made my thumb bleed around the nail. Cool. Thanks to Nick, MaCayn, Dan, Laramie, Andrew, and Vlad for spots, handoffs, and boards. Close-Grip - 225x5 275x5 Lateral Raises, Inverted Lateral Raises, Front Raises, Hammer Curls, Tricep Pressdowns Cardio - BIKE x 20 Abs at home . . . |
| Thursday,
May 12 - Deadlift Day BWT - 284.0 Deadlift - 225x3 315x1 405x1 495x1 545x3 Will probably get back in a suit next week. Stiff-Leg Deadlift - 495x3 Squats - 135x3 225x2 315x1 405x1 Wraps on . . . 455x1 VERY easy, but I did't want to do more with my lower back sore from deads. Rack Lockouts - 545x3 Shrugs - 495x20 Cardio - BIKEx20 Abs at home . . . |
| Tuesday,
May 10 - Bench Day BWT - 285.6 Umm . . . this isn't working. Bench Press - 135x5 225x3 275x1 315x1 350x1 w/pause 390x1 w/pause RAW PR F6 52 on for 3-boards 460x3 500x3 530x3 550x2 550x3 Thanks to Janne for handoffs and advice. Thanks for boards and spots from Nick, Harry, Laramie, MaCayn, and Mike. Close-Grip Bench - 295x5 Lateral Raises, Inverted Laterals, Front Raises, Hammer Curls, Tricep Pressdowns Cardio - BIKEx20 Abs at home . . . I just found out the APF Seniors has a bench-only division for which I'm sure I qualified since I hold an American record. Crap. |
| Friday,
May 6 - Deadlift Day Took an extra day to rest my back. BWT: 283.6 Gimme a break!! Deadlift - 225x3 315x1 405x1 455x3 495x3 This was an important milestone on my road back: 500 with no pain. Stiff-Leg Deadlift - 455x3 Squat - 135x3 225x1 315x1 405x3 Another milestone . . . and no elbow pain. Thanks for the elbow sleeves, Janne! I might go to a seperate squat day next week. Shrugs - 455x25 495x15 Rack Lockouts - 455x3 Cardio - Bike X 20 Abs at home . . . |
| Tuesday,
May 3 - Bench Day BWT - 281.1 Bench Press - 135x5 225x3 275x1 315x1 345x1 375x1 All done with pauses . . . F6 52 ON 3 Boards - 405x1 455x3 475x3 495x3 Yuri says I'm going too fast . . . Close Grip Bench - 325x3 295x5 Lateral Raises, Inverted Laterals, Front Raises, Hammer Curls, Tricep Pressdowns Bike - 20 min. Abs at home . . . |
| Thursday,
April 28 - Bench Day .
. . and my only chance to train at all this week. Got up at 4:30am and drove 8 hours . . . and through a snow storm. BWT - 279.4 Haven't been able to do cardio at all this week. Bench Press - 135x5 225x3 275x1 315x1 345x3 365x1 Paused 345x3 Close-Grip Bench Press - 315x5 275x10 Tricep Pressdowns - STACK x 30 Lateral Raises, Inverted Lateral Raises, Front Raises, Hammer Curls Cadio - BIKE x 20 min. Abs at home. Good workout considering how tired I am today. "You guys think you're so big!" |
| Thursday
- April 21 - Deadlift Day BWT - 278.8 Deadlift - 225x3 315x1 405x3 405x3 Stiff-Leg Deadlift - 405x3 405x3 Squats - 135x3 225x3 315x1 365x1 365x1 Very easy, but I'm being more conservative with squat than with deadlifts. Squats will move to their own day in about a month. The squat program will be Old School, much like deadlift, with emphasis on singles. This will also reduce the chances of elbow irritation. No bands, no chains. I might do some box squats. Rack Squats - 405x3 405x3 I usually do this at pin 9. I did these at pin 11 to make them harder. Andrew said it looked like a full squat for me. Rack Lockouts - 405x3 405x3 Shrugs - 405x25 Bike for 10 minutes (in a hurry). Abs at home. |
| Tuesday,
April 19 - Bench Day It ain't bench church, but we can call it Midweek Bench Prayer Meeting. BWT: 278.9 Bench Press - 135x5 185x3 225x2 275x1 315x1 335x3x2 very, very easy 345x1 w/pause very, very easy Close-grip Bench - 295x5 very, very easy 275x8 super easy Bench Press Again - 225x18 Laterals, Inverted Laterals, Front Raises, Hammer Curls Tricep Pressdowns - stack x 26 Bike - 15 min. Abs at home . . . I feel as good as I've ever felt on the bench. |
| Thursday,
April 14 - Deadlift Day BWT - 276.9 Deadlift - 135x5 225x3 315x3 315x3 Stiff-leg Deadlift - 315x3 315x3 Squats - 135x3 225x3 275x3 315x3 315x3 Rack Lockouts - 315x3 315x3 Rack Squats - 315x3 315x3 Shrugs - 315x20 315x20 Pulldowns - 2 sets, decent weight Elliptical - 10 minutes My entrails stayed in place. |
| Tuesday,
April 12 - Bench BWT: 275.4 Bench - 135x5 225x3 275x1 315x1 325x3x2 Close-grip Bench - 275x5 225x8 Lateral Raises, Front Raises, Inverted Lateral Raises, Hammer Curls Tricep Pressdowns - stack + 90 x 5 stack + 100 x 4 stack x 10 Bike: 15 minutes Abs at home . . . |
| Wednesday,
April 6 - Deadlift Day BWT - 270.1 Lifting today so I can go see my mom tomorrow. She had surgery this week. Deadlift - 225x3x3 Stiff-leg Deadlift - 225x3x2 Squats - 225x3x2 Nice and deep. Rack Squats - 225x3x2 Rack Lockouts - 225x3x2 Shrugs - 225x20x2 Abs at home . . . running late so I'll get cardio in Michigan. |
|
Tuesday
- April 5 - Bench Day |
|
Thursday
- March 31 - Deadlift Day BWT - 265.2 Deadlift - 135x5 135x5 135x5 Stiff-leg Deadlift - 135x5 135x5 Rack Lockouts - 135x5 135x5 Rack Squats - 135x5 135x5 Squats - 135x5 135x5 135x5 Shrugs - 135x20 135x20 My viscera remains in place. |
|
Tuesday
- March 29 - Bench Day BWT - 268.5 (Dropped 12 pounds since the meet . . . surgery does that.) I never thought so little could make me so tired . . . Bench - 135x5 185x5 225x10 Close Grip - 225x9 Shoulder Prehab and Home . . . but then I realized my surgery was less than two weeks ago. There's still a good deal of discomfort, but it will dissipate. |
© Copyright 2006 John H. Hudson. All Rights Reserved.