Past Training Log
WABDL World Championships - October 27~November 1 - Reno, Nevada
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Saturday, October 31 - Meet Report BWT - 288.5
I did alright considering the stress of getting nearly 30 of my UHD lifters out to Reno. I hit my opener of 639.2, missed a 655, and called it a day to focus on coaching the team. My 639.2 was enough for me to defend my Master 40-46 world title at 308, and to earn me 3rd place in the open. It was also a Texas State Open Record. |
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Thursday, October 22 - Bench Press BWT - 294.5
This was my final heavy bench workout before Worlds, and it was amazing. I actually considered skipping this workout because I hadn't slept well and was VERY tired. I thought my fatigue would spell disaster for my top sets, but apparently not.
. . . and keep in mind: this was only my FIFTH heavy workout in a shirt for all of 2009.
Bench Press- 135x10 185x5 225x5 275x1 315x1
F6 Super Plus on . . .
Yes, the Super Plus. I wasn't having a good feeling about the Super Katana. It really seemed to be underperforming, probably because the sleeves need to be tightened up.
3-Boards - 405x3 500x2
2-Boards - 585x1
1-Board - 635x1
The 585 was easier and faster than the warmup sets, and the 635 was easier and faster yet. 635 is the lightest I've brought down to a 1-board in the Super Plus, thanks mostly to my weight loss, and it came down quite easily. Based on this workout, I'll open in the Super Plus with 290.0 kgs./639.2 OR 292.5/644.7 to ensure an easy touch and press. I will forego my usual habit of opening in the 500s with a loose shirt based on how easily the 635 went up. For other attempts, I'll just keep cranking.
People are asking me if I'll set an all-time PR, which would be anything over 700.8. Probably not this year since I've had so little time to prepare in the shirt. However, anything over 606 is a PR at my bodyweight.
Close-Grip Bench Press - 275x5 295x5 315x5
Shoulder P/Rehab on Friday . . .
So, this was my FIFTH heavy workout in the shirt. What if I had devoted the whole year to bench instead of to deadlift??
If anyone's interested, I have my Facebook page going. Lots of pics and stuff there. Add me as a friend. |
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Thursday, October 15 - Bench Press BWT - 295.5
Bench Press- 135x10 185x5 225x5 275x1 315x1
Super Katana 52 on . . .
3-Boards - 405x3 500x3
2-Boards - 585x1
1-Board - 655x1
2-Boards - 675x0
Tried to torque the sleeves, but one loosened up considerably before I lowered the bar, making one arm drop alot faster. Almost locked it out in spite of the awkward bar position. I'll work in the Super Plus for my last heavy workout next week.
Close-Grip Bench Press - 275x5 295x5 315x5
Shoulder P/Rehab on Friday . . . |
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Thursday, October 8 - Bench Press BWT - 295.0
Bench Press- 135x10 185x5 225x5 275x1 315x1
Super Katana 52 on . . .
3-Boards - 405x3 500x3 585x1
2-Boards - 635x1
1-Board - 635x1 Touched VERY low . . . almost the belt . . . but I got it down and back up. I think a 650 might work with the sleeves un-torqued if I open in this shirt (and it would be very nice to stay in one shirt for all my attempts). These are all PR weights at my current bodyweight. My big benches so far have all been done at a weight of 310 or more.
3-Boards - 675x1
Did P/Rehab on Friday. |
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Thursday, October 1 - Bench Press BWT - 295.5
Bench Press- 135x10 185x5 225x5 275x1 315x1
Super Katana 52 on . . . 3-Boards - 405x3 500x3 585x1 655x1 675x1
Finding a weight I can touch and press in this shirt will be a real challenge, but I'll do my best over the next few weeks. I'll try some 2-boards with the sleeves cranked next week.
Close-Grip Bench Press - 225x5 275x5 295x5 315x5
P/Rehab and out . . .
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Monday, September 28 - Deadlift BWT - 295.0
My left bicep is still very sore, so I went with a hook grip. I also experimented with a modified sumo stance that's seems to make the set up much easier for me.
Deadlift - 225x5 315x3 405x2 (one conventional, one sumo) 495x1 (with sumo stance) 585x1 (with sumo stance) 690x0 (conventional) Couldn't handle the thumb grip of the hook with this. I need more conditioning to be able to block out the pain.
So . . . at this point I don't think I'll have a good showing in the deadlift at Worlds, so I'll be benching only. I'll go back to the drawing board on some of my weaknesses, heal up my bicep, drop another 15 pounds after Worlds, and try for a run at a long-sought-after deadlift PR in 2010, hopefully before summer (maybe at Wisconsin Dells?). The good news is that my team is looking EXCELLENT! Yes, my own training has taken a back seat to my coaching, but that's my choice. I love coaching and I love seeing my lifters get stronger and stronger. I can't wait to show them off in Reno.
Coaching, light assistance, and out. |
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Thursday, September 24 - Bench Press BWT - 295.0
Arm is sore but seemed to be okay on bench. No discoloration so it's a strain rather than a tear. A very close call.
Bench Press- 135x10 185x5 225x5 275x1 315x1
F6 Super Plus on . . . 3-Boards - 405x5 500x3 585x1
2-Boards - 630x2 Very smooth and easy.
3-Boards - 655x2 500x14
Close-Grip Bench Press - 295x5 225x10
P/rehab and out . . . |
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Monday, September 21 - Deadlift BWT - 294.5
Deadlift - 225x5 315x3 405x1 495x1 585x1 690x0 I had the weight going up nicely past the knees, but I didn't have my underhand-grip side set due to my tight new suit (Titan Velocity). The bar was slipping out of that hand, I unconsciously pulled with the bicep, and I damn near tore the bicep.
Ice on my arm and out . . . lots more ice at home. |
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Thursday, September 17 - Bench Press BWT - 293.0
Bench Press -
135x10 185x5 225x5 275x1 315x1
F6 Super Plus on (for the first time since last year) . . . 3-Boards - 405x5 500x3
2-Boards - 600x2 These were quite easy
3-Boards - 500x12
Close-Grip Bench Press - 295x5 225x10
Shoulder P/rehab and out . . . |
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Friday, September 11 - Bench Press Bench Press -
135x10 185x5 225x5 275x1 315x5 335x3
Close-Grip Bench Press - 275x5
Shoulder P/rehab and out . . . |
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Wednesday, September 9 - Deadlift BWT - 293.5
Deadlift - 225x3 315x2 405x1 495x1 585x1
585 was pretty sluggish. Actually, I'm feeling like I'm either overtrained or persistently tired from my schedule. I'm going to skip next week and then switch to a Monday deadlift workout so I can come in after maximum rest on weekends.
Light assistance and out . . . |
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Friday, September 3 - Bench Press Close-Grip Bench Press - 135x10 185x10 225x10 275x5
Coaching, light assistance, and rest. |
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Wednesday, September 2 - Deadlift BWT - 291
Deadlift - 225x3 315x2 405x1 495x1 585x1 675x0 Serratus cramped when I went down to the bar; had to abort. 675x0 Another serratus cramp. 675x0 Just before I went down to the bar . . . as I was getting focused and psyched . . . an idiot walks into the room, looks at the weight on the bar, and stupidly yells, "Hey! Worlds Strongest Man!" This totally broke my concentration, and I gave him some valuable words of advice about respecting the efforts of others by keeping his trap shut while in the gym. 675x1 Anger is helpful when harnessed.
This was a slow pull. On the plus side, my stiff-leg work has helped, as has my grip work. On the other hand, I think I'm still behind on rest and, as a result of my wild schedule, my nutrition is off. I did this pull in a Titan Velocity sized 50. I think I need a 48 with lengthened straps. Next week I'll use the MaxDL while Ken tailors the Velocity.
Rack Squat - 425x1 515x1 605x1 695x1 785x1 875x1 PR
I had to sit down after the 875. It was a tad heavy. |
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Thursday, August 27 - Bench Press We had a HUGE crowd of newly recruited lifters today, but I did manage to get some benching in for a change. Good thing I'm only deadlifting at Worlds this year.
Bench Press - BARx20 135x10 185x5 225x5 275x1 315x1
F6 54 Super Neck on . . .
3-boards - 405x5
2-boards - 500x3
Full Range - 500x1
Did a variety of light assistance between coaching and helping lifters with shirts. |
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Wednesday, August 26 - Deadlift Bodyweight - 292
Deadlift - 225x5 315x3 405x1 495x1 585x1
The 585 felt slow and sluggish, likely due to falling behind on my rest in this, our first week of classes. I did some light assistance work and focused on coaching. |
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Thursday, August 20 - Bench Press I managed to get one warmup set with 135 before I got caught up in putting on shirts and coaching for about 10 of my lifters. I desperately need an assistant coach . . . maybe two assistant coaches. One of my current assistants doesn't have a schedule that allows him to be of much assistance. Another is completing his police academy training and won't be available for another few months. Since I went out of town on Friday, there was no bench workout for me for this week. |
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Wednesday, August 19 - Deadlift BWT - 289.25 First time under 290 since 2005 I think. Ken Anderson sent me two sizes of the new Titan Velocity to try. The 48 was too tight . . . couldn't get anywhere near the bar. The 50 worked very well. I'll work with it more, but it seems like it will outperform my MaxDL. Deadlift - 225x5 315x3 405x1 Tried with straps up in the 48. Very bad form, so switched to the 50. 495x1 Still very tough to reach the bar. 585x1 Pulled the legs up a bit to get to the bar more easily. 650x1 Finally got the legs high enough for a very good pull. Smooth, strong, and pretty fast. Stiff-Leg Deadlift - 605x0 Shut if down just after getting the bar off the floor. I could tell I was headed for a strain. Might have to ease up on stiffs as my DL target sets get heavier. Not enough left after messing around with the new suits. Rack Squat - 425x1 515x1 605x1 695x1 785x1 855x1 PR Had to sit down for awhile. The 855 took about 8 seconds from start to finish and really wiped me out. |
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Thursday, August 13 - Bench Press Bench Press - bar x 20 135x10 185x5 225x5 275x1 315x1 54 Katana on . . . 3-board - 405x3 500x3 Twenty pounds less body weight makes quite a difference in the feel of this shirt. Close-Grip Bench Press - 315x5 Shoulder P/rehab . . . |
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Tuesday, August 11 - Deadlift Day BWT - 291.5 Deadlift - 225x3 315x1 405x1 straps up . . . 495x1 585x1 640x1 Easier than 630 a couple weeks ago and faster than the 585. Moved my feet in slightly for more leg drive. Stiff-Leg Deadlift - 595x1 One good rep, put it down, then just about collapsed from feeling dizzy and wobbly in the legs. Rack Lockouts - 495x1 585x1 635x1 |
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Friday, August 7 - Bench Press Day Insufficient spotters for me to use a shirt today. Bummer. Bench Press - barx10 135x10 185x5 225x5 275x1 315x5 365x1 Close-Grip Bench Press 315x5 275x5 225x10 Shoulder P/rehab . . . |
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Thursday, August 6 - Deadlift Day This is the first day this week I've felt well enough to lift. I had a bad eye infection over the weekend and that and the medications have had me down a bit. I just did deadlift assistance today. I'll return to pulling off the floor next week. Rack Squat - 225x5 |
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Wednesday, July 29 - Deadlift Day NO BENCH PRESS THIS WEEK DUE TO TRAVEL OBLIGATIONS. :-(. . . Deadlift - 225x5 315x2 405x1 straps up . . . 495x1 545x1 630x1 This is an off week for stiff legs. Rack Lockouts - 405x1 495x1 585x1 Shrugs - 405x20 495x15 545x10 My belt was too tight . . . thought I was going to break a rib (if I didn't pass out first). |
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Thursday, July 23 - Deadlift Day BWT - 294.0 Bench Press - Kept it light, but no pain at the left brachialis insertion today. 135x10 185x5 225x5 275x1 315x5 I should do a better job of warming up to avoid these little tweaks in the future. Janne and Roger told me that years ago, but I haven't been following their advice. Lesson learned. I'm lucky I didn't tear anything. Close-Grip Bench Press - 275x5 295x5 Heavy tricep pressdowns . . . Shoulder p/rehab . . . |
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Tuesday, July 21 - Deadlift Day BWT - 292.5 Deadlift - Still pretty tired from weekend travel . . . 225x5 315x2 405x1 straps up . . . 495x1 620x1 Stiff-Leg Deadlift - 585x1 Didn't try a second here. The first rep went up fine, but I could feel I was low on energy, and I was starting to cramp in the upper left glute. Don't want a torn butt cheek. Heavy dumbbell shrugs . . . Heavy dumbbell rows . . . Coaching, coaching, and more coaching. |
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Thursday, July 16 - Bench Press Day BWT - 293.5 I warmed up in the bench to 275, but still had a strained, pulling sensation in the upper brachialis insertions on the left arm . . . so no benching for today. Hopefully another week of rest will help. Full shoulder p/rehab routine . . . |
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Tuesday, July 14 - Deadlift Day BWT - OOPS . . . forgot to check Deadlift - 225x5 315x3 405x1 Straps up . . . 495x1 605x1 Fast, smooth, easy. Stiff-Leg Deadlift - 575x2 (with apologies to Ron) Rack Squat - 405x1 495x1 585x1 675x1 725x1 Some upper back . . . |
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Thursday, July 9 - Bench Press Day BWT - 292.5 Didn't have the best spotting crew available so just went raw today . . . Bench Press - 135x10 185x5 225x5 275x1 315x5 340x3 365x2 Close-Grip Bench Press - 325x0 As the bar reached the chest, I felt and heard a "crunch" in my left armpit. I played it safe and told the spotters to take it. Turns out to be a strain of the upper bracchialis. |
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Tuesday, July 7 - Deadlift Day BWT - 293.5 A bit of sciatica today and didn't know how that would impact the workout . . . Deadlift - 225x5 315x3 405x1 Straps up . . . 495x1 585x1 Very easy . . . I feel like my old self. The stiff-legs have been doing the trick for me in spite of being off on the rack squats. This is an off week for stiff-legs (partially out of respect for my good friend Ron). Rack Lockouts - 315x1 405x1 495x1 585x1 Much as I hate lockouts, these felt better than usual. Shrugs - 500x15 500x15 Some heavy upper back work . . . Sciatica went away during my first warmups. |
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Thursday, July 2 - Bench Press Day BWT - 292.25 Weight is holding nicely steady. My elbows are still slightly irritated, so I decided to work in my loose shirts again this week. Bench Press - 135x10 185x5 225x5 275x1 315x1 Katana 54 on . . . 3-Boards - 405x5 500x5 Switch to F6 Super Neck 54 . . . Did a set of two with the first rep at a 2-Board and the second at a 1-Board 500x2 Full-Range - 500x1 This is the lightest weight I've been able to touch with in this shirt. This will be handy for an opener if I decide to bench in a USAPL meet. Close-Grip Bench Press - 325x4 275x5 Heavy Tricep Pressdowns . . . Heavy Skullcrushers . . . Home for ice and Voltaren. |
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Tuesday, June 30 - Deadlift Day BWT - Oops . . . forgot to check. Deadlift - Yes, I'm doing regular deads again in preparation for Worlds. I was wearing my Max DL 40. 135x5 225x3 315x1 405x1 Straps up . . . 495x1 540x1 These were very easy,
but I'm just practicing setup and working on speed for the next several
weeks before the weights get challenging. The 540 was crazy
fast. Seems like the heavy stiff legs have been helping. |
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Thursday, June 25 - Bench Press Day BWT - 292.2 Bench Press - 135x10 185x5 225x5 275x1 315x1 Used my loose shirt
today due to spotters. Also, seems like I've irritated my left
elbow, probably doing deads or rack squats. 2-Boards - 500x3 Home for ice, stim, and voltaren . . . |
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Tuesday, June 23 - Deadlift Day BWT - 292.0 Stiff-Leg Deadlift - 135x5 225x3 315x2 405x1 475x1 555x3 Matches my rep PR for this weight. First rep was fast; the next two were tough. Rack Squat - 315x1 405x1 495x1 585x1 675x1 745x1 Pulldowns, Shrugs, lots of Coaching . . . |
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Thursday, June 18 - Bench Press Day BWT - 293.5 Bench Press - 135x10 185x5 225x5 275x1 315x1 F6 Super Plus on . . . 3-Boards - 405x3 500x3 585x1 I had a brand new hand off crew and handoffs were VERY shaky. My target was 625, so I told them to load to 600 to see if they could simply lift the bar out of the rack. They couldn't . . . I'll remember to keep my loose shirt in my bag until I get the handoff situation figured out. 500x16 Close-Grip Bench Press - 325x4 Heavy Tricep Pressdowns . . . Full Shoulder P/Rehab . . . |
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Tuesday, June 16 - Deadlift Day BWT - 292.75 Wasn't sure about this workout since I got four hours sleep on Sunday and maybe 5.5 last night. Fortunately I was was able to hit my minimum reps (3) on the target set. With good rest I may have done a full five. I thought of trying a fourth, but didn't want to risk a strain as the third had taken alot out of me. Stiff-Leg Deadlift - 135x5 225x3 315x1 425x1 535x3 My plan is to go in the coming weeks 555, 575, 595, and finally 615. Minimum reps will be 3. Anything more will be PR stuff. In early July I'll begin doing regular deads again. Shrugs - 315x20 405x20 500x20 Home for food and MUCH NEEDED sleep . . . |
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Thursday, June 11 - Bench Press Day BWT - 292.5 Weight has been holding very steady in spite of strength increases . . . very good. Bench Press - 135x10 185x5 225x5 275x1 315x1 Super Plus on . . . 3-Boards - 405x3 500x3 605x3 500x15 Close-Grip Bench Press - 325x3 Heavy Tricep Assistance . . . Shoulder P/Rehab . . . Still feeling Tuesday's great deadlift workout . . . OUCH |
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Tuesday, June 9 - Deadlift Day BWT - 293.0 Another good workout. Stiff-Leg Deadlift - 225x5 315x3 405x1 515x5 I'll give 535x3 a try next week. I'll begin regular deads again the end of June or first part of July. I'd like to have my stiffs up to 600 for 2 or 3 reps first. Rack Squats - 405x1 495x1 585x1 675x1 725x1 I don't recommend doing these on consecutive weeks, but I'm interested to see how my body responds to two weeks on, one week off. Robert Nguyen, our #1 lifter at 132, pulled his first 400+ today, a 405 for a single after 5 at 375. He should be good for 425 to 445 properly warmed up. We've put 200 pounds on his pull in twelve months and look for him to break 500 at WABDL Worlds in October. |
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Wednesday, June 3 - Bench Press Day BWT - forgot to check Bench Press - 135x10 185x5 225x5 275x1 315x1 F6 Super Plus on . . . 3-boards - 405x3 500x5 585x2 500x14 Decent for my first time in the shirt since last year . . . and at nearly 20 pounds lighter bodyweight. Close-Grip Bench Press - 315x5 Tricep Pressdowns, One-Arm Tricep Cable Extensions, Hammer Curls |
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Tuesday, June 2 - Deadlift Day BWT - 293 Probably the best deadlift workout I've had since moving to Houston in 2007! Stiff-Leg Deadlift - 135x5 225x5 315x3 405x1 495x5 The first three reps were easy; the last two were smooth and steady. Rack Squats - 405x1 495x1 585x1 675x1 Didn't do much other assistance as I will be benching tomorrow. |
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Wednesday, May 20 - The
Week's Workouts BWT - Hovering between 292 and 294 this week. Monday, May 18 - Deadlift Stiff Legs - 135x10, 225x5, 315x3, 405x1, 475x5 Excellent set . . . Wednesday, May 20 - Bench Press 135x10, 185x5, 225x5, 275x1, 315x1, 340x4 Close Grips - 315x4, 275x5 Heavy tricep work, followed by a full range of shoulder pre/hab. No squat workout this week as I am leaving tomorrow for Denver for the weekend. My younger brother Andy is getting married in Winter Park, Colorado. Next week will be a rest week; Sports & Fitness is have floor work done in the gym. Workouts will resume the first week of June. My lifters will benefit from the rest since they've really been hitting it hard since Collegiate Nationals. |
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Sunday, May 17 - The
Week's Workouts BWT - Hovering between 291 and 293 Monday, May 11 - Deadlift Still doing stiff-leg deadlifts until I feel my strength is back to "usual." 135x10, 225x5, 315x3, 405x1, 455x5 These felt good . . . no problem with the right calf. Did some upper back and shrugs after. Wednesday, May 13 - Bench Press Continuing to bench RAW. May go back into a loose shirt in June. 135x10, 185x5, 225x5, 275x1, 315x1, 335x4 Close Grips - 315x3, 275x5 Heavy tricep work, followed by a full range of shoulder pre/hab. Friday, May 15 - Squat 135x5, 225x5, 275x1, 315x3 Still just experimenting with these. No pain in my right calf. |
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Sunday, May 10 - Supplemental BWT - 291.5 I will resume posting my logs in the coming week. My recovery has been going well. In particular, my bench has come along in spite of my bodyweight being down 20 pounds from the end of last year. Last week I complete a set of 5 with 325 on the bench and did reps with 315 on close-grips. I've also been going as heavy as 145 for skullcrushers. I've resumed stiff-leg deadlifts, which have been going well even though my leg is still not 100%. Last week I completed 5 reps with 405 and 3 with 455. I've also resumed full squats for the first time in many years. I'm doing them very carefully due to my leg, but managed a very deep set of 5 with 275 and followed up with very deep front squats for fives. It looks like the vote in favor of single-ply for WABDL is overwhelming, helped I hope by the thirty votes for single ply that my lifters sent in. It will be good to settle the ply issue in WABDL once and for all. |
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Sunday, April 5 - Supplemental BWT - 288.5 I haven't posted workouts the last couple of weeks since I've been recovering from my leg injury. Leg training has been out of the question, and for bench and upper body I've just been doing some conditioning work. I'll start posting regular workouts again as soon as I can actually do regular workouts, probably in a week or so. Leg is healing well and I've been cleared to do some bodyweight exercises this week. In the meantime, some important matters: First, Congratulations to Janne Heittokangas for winning the Finnish bench nationals at 275! For those who aren't ILPL folks, Janne was one of my training partners at UIUC while he was doing his post-doc and I was doing my doc. Janne now gets to represent Finland at the IPF Bench Worlds, which I hope will once again be broadcast live on the internet so I can watch his dumb ass win an IPF world title. Second, Congratulations to the Michigan State Spartans for making it to the NCAA Championship Game! No one gave them a chance against Louisville, yet they shut the Cardinals down. No one gave them a chance against UConn, yet they consistently outplayed them and showed tremendous determination in their win. Every time UConn took a lead the Huskies seemed to relax, as if they thought that the Spartans would recognize the inevitable and accept their fate like so many other victims of UConn this season. And did anyone catch how cocky those Huskie players were when they were introduced? I had a thought as I was watching their self-aggrandizing that "wouldn't they feel really stupid watching footage of their behavior after they lose?" And lose they did. You'll never catch an athlete that I coach behaving like the Huskies. Their arrogance bespoke a general lack of class as well as a lack of respect for their opponents and, indeed, for the game itself. And BOO to my Alma Mater, the University of Illinois. They lost in the opening round to Western Kentucky. Shameful! |
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Sunday, March 22 -
Supplemental
I hadn't planned on training the week of March 9 due to the WABDL National Collegiate meet on March 14. As it turned out, I wouldn't have been able to train legs or deadlift, anyway. On that March 4 terrible set of stiff-leg deadlifts, I severely strained my right gastrocnemius on the inside of the leg, from ankle to knee. On the following weekend I judged--which involved a few catches on the squat and alot of squatting to eyeball depth--and moved heavy plates. This further aggravated the injury and by Sunday night the pain was enough to keep me awake. Some of the swelling has gone down by now, and the most severe pain has passed. But the muscle is still tight as a bowstring. I'll visit my chiropractor who specializes in muscles this week and see if he can start to loosen it. I'll return to benching in the coming week and train some upper back. But legs and deadlift will still be out of the question for another week or two. Another injury to bounce back from. Nothing new for me. |
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Friday, March 6 - Bench Press Day
BWT - 288.5 Note: My schedule has been insane, with grading, committee work, an article, and preparing for Collegiates. I'm only now updating my workout log for the last three weeks. My workouts haven't been catastrophic considering how little time I have for my own workouts while I get my lifters ready for their meet. But my progress is very, very slow, and my weight loss has impacted my bench.
Bench Press - |
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Wednesday, March 4 - Deadlift Day
BWT - 288.0
Stiff-Leg Deadlift - |
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Friday, February 27 - Bench Press Day
BWT - 290.5
Bench Press - |
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Wednesday, February 25 - Deadlift Day
BWT - 291.5
Stiff-Leg Deadlift - |
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Thursday, February 19 - Bench Press Day
BWT - 292.0
Bench Press - |
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Wednesday, February 18 - Deadlift Day BWT - 293.0 Ate something bad at lunch . . . not enough to make me queasy, but enough to make it feel like someone had slugged me. Didn't feel too good when my stomach pushed against the belt. Stiff-Leg Deadlift - 225x5 335x1 405x1 485x3 Had more in me, but stomach hurt too much. Didn't wanna hurl. As long as I get at least three on these sets I'm good. Shrugs - 315x20 405x20 |
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Friday, February 13 - Bench Press Day BWT - 293.0 Bench Press - 135x10 185x5 225x5 275x1 305x4 Getting it back little by little. Close-Grip Bench Press - 275x5 225x10 Tricep Pressdowns - heavy Shoulder P/Rehab . . . |
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Wednesday, February 11 - Deadlift Day BWT - 293.0 Ate something bad at lunch . . . not enough to make me queasy, but enough to make it feel like someone had slugged me. Didn't feel too good when my stomach pushed against the belt. Stiff-Leg Deadlift - 225x5 335x1 405x1 485x3 Had more in me, but stomach hurt too much. Didn't wanna hurl. As long as I get at least three on these sets I'm good. Shrugs - 315x20 405x20 |
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Friday, February 6 - Bench Press Day BWT - 295ish (was wearing shoes) Weight is still down about 15 pounds from last fall, but that's fine sine I'm training for a deadlift rather than a bench. This was a wild day. For the first time I had lifters both deadlifting AND benching on a Friday. We do these lifts on two different floors, so I got my cardio running back and forth between them. As a result I didn't get much of my workout. This problem will lessen as our new members get up to speed along with our new assistant coach. I'll also try to get into the gym earlier on future Fridays. Bench Press - 135x10 185x5 225x5 275x1 295x4 Strength is coming back, but shoulders are still tweaked. Close-Grip Bench Press - 225x6 Shoulder P/Rehab . . . I need to move these up to twice a week. |
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Wednesday, February 4 - Deadlift Day BWT - Forgot to Check Stiff-Leg Deadlift - 225x5 335x3 405x1 465x5 This was so easy that I got pissed on the first couple of reps because I thought the guys has misloaded the bar. The load was right . . . my strength and speed are coming back. Shrugs - 315x20 405x20 500x20 585x10 Lots of coaching, as usual. Our team has nearly tripled in size since September as we are about to go over forty members. |
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Friday, January 30 -
Bench Press
We had a couple of big recruiting events this week, so the gym has been crazy. The team is up to about 30 members, but our circumstances don't allow for the training squads we had at UIUC. I'm going to have to relay on my assistant coaches to carry some of the load as we grow. Bodyweight is still down, elbows are achy, and shoulders aren't so great, so I'm taking the same approach as with deadlift: start low and build up slow. Quality over quantity. Bench Press - 275x5 Close-Grip Bench Press - 275x5 Heavy Pressdowns - 2 sets Shoulder P/Rehab - full routine |
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Wednesday, January 28 -
Deadlift
BWT - 294.0 Lots of coaching. |
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Friday, January 23 -
Bench Press This was the first week of classes, and due to scheduling confusion with some of my lifters I had to skip my bench workout this week so that I could work with some lifters in the shirt who can only come in on Fridays. The team is looking better and better. Attitudes are more serious and lifters are getting the hang of their gear. We'll still have our hands full big time on March 14. |
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Wednesday, January 21 -
Deadlift
BWT - 293.0 Shrugs - 315x25 |
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Thursday, January 15 -
Bench Press
BWT - 291.0
Weight is still way down. |
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Wednesday, January 14 - Deadlift Moved my workout to Wednesday because our Tuesday crew was too big. Feeling better; just need to get rid of a bad cough. Stiff-Leg Deadlift - 225x5 315x3 405x3 Better than I expected after what I've been through in the last month. |
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Friday, January 9 - Auxiliary Day Full round of shoulder p/rehab today. |
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Thursday, January 8 - Bench Press |
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Monday, December 22 - Supplemental Just a quick note to let folks know why I haven't put any new entries in my training log. Shortly after my last entry, I came down with a severe case of the flu. I was very sick for about two weeks; once I moved past the fever stage, I had no energy and very little appetite. I've lost nearly twenty pounds and have yet to train. I probably won't do any training until January to make sure I'm fully recovered. I even had a flu shot this year, too. |
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