Thursday PM

Squats:
235 x5
325 x4 - ultra light wraps
*belt
415 x3
465 3x3
Feel like crap.  Squats are sucking.  Will 'reset' squats.

Thursday May 31st - AM

Medium grip bench (pinky on ring):
185 x5
235 x4
275 2x3
305 5x3 - Had someone call the pauses and they were beast pauses.  Maybe 2ct
345 x4 - slingshot... Brought it and forgot to use it so decided to add a set

Couple sets of back, rear delts and chest flyes.

Tuesday May 29th - PM session

Well a majorly mixed session:
Squats:
235 2x5
285 2x5
330 2x3
*belt
375 3x3
415 3x2
bleh.  felt bad and I know why... Rushed my warmup and now my back feels stiff.  dummy.  Gotta keep doing my mobility otherwise I will actually hurt myself.

Bench:
185 x6
235 x6
255 3x6
Then decided I wanted to try my new shirt - 46 katana that is quite stretched it seems so I can slip it on myself quite easily.
285 x3
305 x3 - felt weak.  About 5% down
*shirt on
345 2x2 - yup, could toch this when I let the shirt ride majorly
375 3x2
*belted up the shirt
415 2x2
Well huh... Despite feeling weak and the shirt being crazy loose, it gives insane push through to lockout with a nice slingback.  I think I will take everything in slightly on this shirt and it will be a good option for worlds.  Also, this shirt has the sleeves shorted a bit which feels awesome for my stubby arms.  I think I might try clipping the ends of my superk and give it a run.  Very nervous to do that though.

Monday May 28th, 2012

In the afternoon I went in for a quick session:
Behind the neck OHP with wide grip: 65 3x10, 95 3x8
Pullups: 30 in total
Dips: lots
Ab rollouts: lots
Walking on the mill

Easy session, no stress really.  Today I am squatting again.  Feeling healthy and ready to go.

Sunday May 27th, 2012

Deadlift from ~2inch block with a whippy bar - I am taking note of using whippy bars now because they definitely make a good bit of difference of ~1-2inch for ROM:
325 2x3
375 x3
425 2x43
*belt
475 5x2
525 x2 - Huge PR

Bench:
195 x5
235 x4
285 2x3
325 5x2 - 5 sets done in about 5 minutes so very pleased

Thats all. No time for supplementals.  Happy with this for sure!  Tomorrow will either be an off day or an easy day depending upon my recovery signs.

Saturday May 26th, 2012

Squats! Finally did some realy squatting in almsot 3 weeks:
235 x5
285 x4
*belt
345 x3
375 x3 - slight twinge
*wraps - grippers
415 x3 - Back feels better.  Wraps allow me to have better positioning
435 x3
455 x3
475 x3
485 x3
-20lb of the PR and RPE was low, maybe 8.5  I will be putting on loose bottoms starting next week or maybe the week after since I don't really want to go from no squatting to 500+ so fast.  We will see how the back does.  Mobility, mobility, mobility!

Friday May 25th, 2012

Bench:
205 x7
225 x6
250 x5
275 x4
300 2x3
325 2x2
300 x4
275 x6
250 x8
225 x10
225 8x3 - speed work, done in 5mins

Lat pulldown: 5 sets

Good day.  bench felt great.  Also did a lot of stretching and mobility work in preparation for squatting tomorrow.  Feeling like tmr will be a great session.  Putting on the b/w and will put some realy weight on my back.

Thursday May 24, 2012 - PM session

Got in again and boy was it worth it.

Block pulls - maybe 3-3.5inch blocks and using a whippy bar:
315 x3
375 x3
425 x3
475 5x3 - FAST!  Like each rep was a "1 miss-" so thats fast (I always measure speed my counting missisipis hahaha)

Shrugs: 315 4x10 - crappy form.  My shrug strength sucks.  Doing these more now.

OHP wiht axle cause thats all that was available: 95 2x5, 145 3x3 - EZ

Wide neutral cable rowing: 120 x10, 150 x10, 180 2x15

Walking for 7 minutes 3MPH 5% incline.

Great day of training.  Everything moved fast and I feel stronger now than before.  Will continue with smart training and no more of that stupid constat PR attempts I was doing this month.

Thursday May 24, 2012

Got in for a quick session earlier.

Deadlift:
225 2x5
275 x4
325 x4
375 2x3
*belt
425 3x3
445 2x3

DB rows: 4x10 with 90lb

Thats all.  Going in again for some light work.

Wednesday May 23 - PM:
Squats - really focusing on being perfect.  This was 100% pain free, twinge free etc.  Very happy with that.  I will continue being very strict and hard on myself.
225 x5
275 2x4
325 3x3

Bench - hell yeah:
195 x5
235 2x5
275 2x5
285 2x5
295 2x5
Wow.  Have video of the 295 sets.  Very easy.

Back at it

Got back from Vancouver late last night.  Got in for a quick session this morning:
CGBP with feet in the air - wanted a tough variation so weight stayed lower on first session back:
135 x6
165 x5
195 x4
230 2x3
265 5x3

Squats:
Never been so stiff in my life.  Did lots of mobility and like 10x3 with 135.  By the time I felt decent enough to squat all I had time for was:
225 3x3
255 2x3
Back felt fine other than the tightness.  Felt like I have a squat suit on practically hahaha.  I think doing my mobility work today and tomorrow should fix me up fully.  I am also getting some heeled shoes which I think will really help a lot given that my damn calves won't seem to loosen regardless of the trauma I put them through.

IPF Jr Worlds 2012 Prep

Week 5, Wednesday AM:
DL:
225 x5
275 x4
325 x4
385 2x3
415 x3
435 2x3 - started feeling back a titch so I called it

5x10 decline crunch

Easy session.  Back is definitely well on it's way to healing.  Shoud be good in no time.  Have done A TON of mobility work and prehab stuff so squats are looking way better when I practise.  At bottomed out I can keep complete lumbar integrity.

IPF Jr Worlds 2012 Prep

Week 5, Tuesday PM:
Bench - CG:
135 3x15
185 x8
205 x7
225 x6
245 x5
265 x4
295 x3
*switch to medium'ish grip
305 x2
325 x2
295 2x2

OHP: 95lb 3x10

Cable rows: 5 sets

Good session.  Got 5 days off this weekend so pushing it a bit to prepare for all the time off.

IPF Jr Worlds 2012 Prep

Week 5, Tuesday AM:
Squat:
225 x5
275 x4
325 x3
*belt
345 2x3
*wraps - loose grippers
395 2x3
Bleh.  Still feel off.  Will be resting all weekend and hope to be good for next tuesday.

Some hack squats. Like 5x5 or something

IPF Jr Worlds 2012 Prep

Week 5, Monday:
Squat:
225 3x3
275 3x3
325 2x2
355 2x2
Felt slower than it should but pain free.  Bit of a tickle at the end.

Bench:
195 x5
235 x4
275 x3
315 x2
345 x1 - bit tough
375 x1 - 3bd
*attempt to shirt up... Get it on most of the way takes 15 minutes and can't come close to widening my hands enough to grab the bar.  If it goes on totally, which will take forever, then I MIGHT be able to hold the bar...
*slingshot instead
375 x3
385 x3
395 x3
405 x4 - big PR
225 x15

Chest flyes, rear delts, and curls

Happy with this.  Feeling much better on the squats and bench is doing well.

IPF Jr worlds 2012 prep

End of week 4:
Saturday:
Bench:
205 x5
225 x5
245 x5
265 x5
285 5x5 - bench is feeling awesome.

Squat:
225 3x5
275 3x5
315 x5
Feeling better. Minor twinge felton the last rep of 315 set.

Sunday:
Didn't want to stress the back too much so I did soem axle conv pulls:
225 4x2
225 x5 - dbl overhand.  Happy with this
315 3x4 - mixed grip
385 2x2 - straps

Easy peasy.

Today I am putting on my shirt if I can get into it.  Could be tough though hahahah.

IPF Jr Worlds 2012 Prep

Week 4, Friday PM:
Bench:
195 x5
235 x4
275 2x3
315 6x3 - felt great.  All were the fastest this weight has ever been, other than the last reps of sets 5 and 6 which slowed down due to me rushing sets
CG pin presses from ~1bd height (I suck at these and will work on them.  I think my weakest point is the ~1-2bd height actually. A bit odd, but I think it's from weak front delts and poor technique - I press straight when I bench raw, so in the shirt I suck at pushing back.  need to work on it): 225 2x5, 225+lots of band tension 2x3 - Very easy weight for sure, but still definitely should work on them.

For about 30min before, 10min after, and all through the benching, I was doing mobility work and stretching.  I have never felt such a transformation in like 90 minutes before in my life.  Hopefully it will be even better tomorrow and squating will be as good as benching today!

Update

Been feeling drained and have started having aches everywhere between my lumbar spine and my hips.  So thursday was a rest day with about 2 hours of stretching and foam rolling.  Also a bit of walking.  I think I really need to address some underlying problems/habits I have developed:
1. Poor mobility and all the problems that result... Namely poor positioning in the bottom of the squat, which I feel is what is causing most of my issues.  I realize that while I don't think fast eccentric squatting is bad, when the fast drop ends in a major anterior pelvic tilt and loss of lumbar spine itnegrity, it is innevitable that problems of the lumar spine and the SI joint will ensue.  In some recent analysis, I think that once this is fixed my problems will almost completely dissapear (hopefully).
2.  Dependence on my belt (ie: poor core), which is augmenting the problems of my mobility problems.

Today will be a bench session in the afternoon, not too stressful.  Hopefully will feel better to squat on saturday though may take it easy again and wait till Sunday or even longer if I don't feel up to it - I really don't want to have an injury close to worlds.  I realize that I never really took time off after nationals which was probably a bit of a mistake by inexperience.  I should have thought about the stress of hitting such weights on my body.  At any rate, I also will be taking 4 days off next weekend for a trip to Vancouver so I am sure by Tuesday the 22nd I will be feeling very healthy and will be ready to destroy 15 weeks of prep for worlds!  Like usual, any critic, suggestions, or whatever else you think could help me is welcome!  That is assuming anyone actually reads this hahahahah.

Week 4, Wednesday PM:
Miscellaneous day:
Behind the neck OHP:
95 x8
115 x6
135 x5
165 2x3

Fairly steep incline BP: 115 x10, 165 2x6, 195 2x4, 215 2x3

Front squat: 115 x6, 165 x6, 195 x5, 215 x6

Easy session.

IPF Jr Worlds 2012 Prep

Week 4, Tuesday PM:
Deadlift:
235 x5
285 x4
335 x4
385 x3
415 x3
445 3x3
475 2x2
510 x1 - PR cause I felt like it.  Given that I was sore as hell all day this is a great beltless PR.  Oh, and this was done at a BW well down from before.  Now I am ~210 in the morning rather than 218.

2 sets of planks and 5x5 pullups

Week 4, Wednesday AM:
Bench:
185 x5
235 x5
275 x5
315 x3
335 3x4 - 2bd
315 x3
275 x5

Some currls, rear delts, and DB bench 65lb 2x15

IPF Jr Worlds 2012 Prep

Monday PM:
Squat:
235 x5
285 x5
335 4x5
*belt
385 2x5
Need core work.  Belt helps me way too much.

Tuesday AM:
CGBP:
135 x6
185 x6
225 x6
245 x6
280 5x3
Not bad.

IPF Jr worlds 2012 prep

Week 4, Monday:
Been stressed in life and not sleeping well so did not feel it this morning and training has been mostly quite poor lately.  Did an easy session:
Bench:
185 x5
235 x5
285 5x3
315 3x2

3 sets of lat pulldown

Bleh.  Too slow and I feel like crap now.  We will see about a deload of sorts or whatever.

Week 3 of training

Haven't logged for a while.  Been bending me knees, lying down, and picking stuff up.  Thats about it really.

Deadlifts: 200kg 5x3
Some conventionals with the axle for grip work.
Some CGBP. I think 115kg 3x6, 135kg 2x2
Some squats. 395 3x3 and 420x2 belt, some b/w.  I think 465 3x3 and 490 2x2
Oh and more bench... I think I did 320 5x3


Today's session:

Week 3, Saturday AM:
Medium grip BP (pinky on ring) with ~25lb of chain:
135 x6
185 x6
225 x6
245 x6
265 x6 - 6rep PR and very easy
*slingshot
295 x6
315 x6
335 x6
355 x5 - again, 6rep PR but fairly tough.  Essentially locking out 380lb so triceps were dying

Did some incline BP cause I suck at it: 175 3x10
Lat pulldown: 160,170,180,190 4x8


Yup.  So a good week other than 2 things:
1. My hands always hurt when I deadlift.  Need to figure it out.  Any suggestions are welcome.  I have started using a pomous (sp?) stone and some burts bees cream.  Hope it will help.
2. My back never fully recovered from that subluxated rib.  Been rolling and it helps but I wake up stiff with a bit of pain running down to my tailbone.  Feels OK after warmup but I think I will deload sq/dl about 10% this week.  Again, suggestions are welcome.

IPF Jr worlds 2012 Prep

Week 3, Tuesday AM:
CGBP (ring finger on inner ring of ivanko bar):
185 x5
225 2x5
265 4x4

Pendlay rows:
95 x12
115 x12
135 x12
155 x12
175 x12 - PR I guess... At any rate, back is getting stronger

Lat pulldown: 3x10 - Don't remember... something light like 120

Upright rows: 3x8 - 135lb I think

Farmers walks: 2x80m with 45lb DB and fat handles.