Posts Tagged ‘Deadlift’

Training Journal 11/29/15 (and 11/28/15)

Posted: December 1, 2015 in Announcements, Training Journal
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Sunday – Quads/Back/Calves at Shawn Frankl’s Big Iron Gym (Saturday – random workout in Ankeny, IA at Anytime Fitness with my brother-in-law Kris.)

Front Squat -175x3x9

Straight Arm Pulldown – #8 on the machine (maybe 80 lbs???)x3x9

Dumbbell Shrugs – 100x3x12

Standing Calf Raises – #34 on the machine (Don’t have a clue)x3x20

Seated Gripper – 80x3x10

Random Saturday

Sumo/Conventional DL up to 315 lbs.

Leg Press – 400x3x12

Bench Press – 225x2x5

Lat Pulldown – 100x3x10

Maybe something else…I can’t remember.

Sorry, but no Daily “Selfie” while I was on Thanksgiving vacation.

Training Journal – 11/26/15

Posted: November 27, 2015 in Announcements, Training Journal
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Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)

Sumo Deadlift – 275x3x9 (This is coming along nicely.  I hope I can work up to a max higher than my conventional)

Stiff Leg Deadlift – 155x3x9

Seated Rows – 60x3x9

Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)

Standing Calf Raises – 375x3x12

Dumbbell Bench Press – 50x3x9

Spoto Press – 155x3x9

Preacher Curl Machine – 90x3x9

Standing Skull Crushers – 75x3x9 (used EZ Bar)

Wrist Curl/Extension – 17x3x9

Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.”  I really liked seeing workout slogans/pictures on t-shirts at Walmart.  2015-11-26-05.58.36.png.png

Training Journal – 11/22/15 Extra Session

Posted: November 23, 2015 in Announcements, Training Journal
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Well, for the first time in a month or so I actually got down to Shawn Frankl’s Big Iron Gym.  My purpose for having an extra session was to see where my max sumo deadlift was.  I have recently switched from conventional pulling to sumo style just to shake things up a bit.  While in the last strength block I felt that I was getting tons of back work between conventional deadlift and lat accessories, but hardly any direct hamstring work. This hypertrophy cycle I have programed sumo deadlift and stiff leg deadlift to directly target my weak hamstrings.  Hopefully this will get me out of this deadlift “funk” I am in. After pulling 523 lbs at the meet last April I haven’t been able to even budge 495 lbs conventional style.  When I maxed on sumo style I stalled out at 495 lbs as well.  Some of the guys think it is just a mental obstacle now.  I am unsure.  All I know is that I can use 475-485 lbs as my training max and that I need to figure out whatever it is that is halting my deadlift progress and destroy it.

Training Journal – 11/19/15

Posted: November 20, 2015 in Announcements, Training Journal
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Thursday – Hamstrings, Back, Calves

Sumo Deadlift – 225x2x10 (Really, this my first time trying sumo dl) – This actually felt really good.  I might switch my competition DL style to sumo and use conventional in 1 training block.

Stiff Leg Deadlift – 135x2x10

Seated Row – 50x2x10  – My version is close to regular except, at home, I only have the Spud Econo Pulley system so I can’t get quite the right angle.

Barbell Shrug – (Kaz Shrugs today) – 135x2x10 – Kaz Shrugs are using a narrow grip for 10 reps, switching to a normal grip for 10 reps, and then switching to a wide grip for 10 reps.  I did this and counted all 3 grips as 1 set.  So, technically, I did 2 sets of 30 reps.

Standing Calf Raises – 275x2x10

Daily “Selfie” – This is my Gorilla Bench T-shirt.  I won it in a Facebook Give-Away.  One of my favorite shirts.  Fits nicely and feels lightweight. On the back it says, “Training – Its like wrestling a Gorilla.  You don’t quit when you’re tired, you quit when the Gorilla is tired.” You can purchase them here: http://www.gorillabench.com/index.html

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Training Journal – 11/9/15-11/15/15

Posted: November 16, 2015 in Training Journal
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Monday – Bench Press – 255x3sx4r

Close Grip Bench Press – 135x2sx4r

Bent Over Rows – 135x3sx10r

Tricep Extensions – 50x2sx10r

Tuesday – High Bar Squat – 365x3sx6r

Wednesday – Overhead Press – 145x3sx5r

Upright Rows – 65x2s10r, 95x1sx10r

Shrugs – 135x3sx10r

Thursday- Deadlift – 315x3sx6r

Rack Pull Deadlift – 225x3sx6r

Friday – Bench Press – 290x3sx4r (last set only got 2 reps)

Slingshot Bench Press – 330x1sx3r

Close Grip Bench Press – 225x2sx4r

Bent Over Rows – 135x3sx10r

Sunday – Instead of Squats I helped move a very, very heavy piano.

This is my last Strength Block workout until Mid-January.  I feel like I have hit a plateau in my training and I am going to switch it up.  I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish.  Starting on Monday 11/16/15 I will start Hypertrophy Block training.  This will last for about 10 weeks.  I will then go back to a Strength Block for roughly 8 weeks.  Lastly, I will finish up this cycle with a 4-5 week Peaking Block.  This will be the first time I have tried all of the Phases of training in a Macrocycle.  After my poor performance at the NASA meet I want to come back better than ever,  I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger.  I will try to update the blog more often.  I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet.  Stay tuned for a lot of material to be coming your way.

Training Journal – 10/12/15 – 10/18/15

Posted: October 21, 2015 in Training Journal
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Here is my training for the week:

10/12/15 – Bench Press – 275x3x4

– Close Grip BP – 205x2x4

– Bent Over Rows – 185x3x10

10/13/15 – High Bar Squat – 345x3x5

– Pause Below Parallel Squat – 225x3x5

10/14/15 – Overhead Press – 155x3x5

– Shrugs – 95x3x20

– Shoulder Complex – 10x3x10

10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.

10/16/15 – BP – 275x2x5, 315x1x3

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/18/15 – Low Bar Squat – 300x3x6

– Pause Above SQ – 315×5, 405×3, 475×1, 495×1

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal – 10/5/15-10/11/15 – Week 2

Posted: October 11, 2015 in Training Journal
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Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal: 8/14/15

Posted: August 17, 2015 in Training Journal
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Week #4

Day #5

Friday

5:30-7:00am (did 2 workouts)

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)

Deadlift Warmups – 210×5, 260×5, 315×5

Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)

Deadlift (2″ Deficit) Cool Downs – 325x2sx5r

Bench Press Warmups – 135x2sx5r

Bench Press Working Sets – 145x2sx4r

Bench Press Slingshot – 225×4

Close Grip Bench Press – 100×4

Bent Over Rows – 115×10, 135×10

Comments: Deload Day: 70/50% intensity and volume.  Used old Nike Knee Sleeves as shin guards.  Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.

Training Journal: 7/30/15

Posted: July 31, 2015 in Training Journal
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Week #2

Day #4

Thursday

6:35-7:40

Cardio Workout – 10 min on elliptical. Moderate pace.  No heart rate. Burned 50-100 cal.

Strength Phase Training – Lower Body Focus (Hamstrings, Back, Glutes)

Deadlift (2″ deficit) Warmups – 215×5, 265×5, 320×3

Deadlift (2″ deficit) Working Sets – 345×5, 370×5

Deadlift (2″ deficit)  Cool Downs – 320x5x1 (I missed my second set because I rested too long and got cold)

Squat (High Bar) – 155×10, 175×10

Comments: Finally fell my DL form is locking in.  Abs tight, lats pulled down, triceps locked, feet width about right. Done at Heavy Hammer Gym.

Training Journal: 7/23/15

Posted: July 25, 2015 in Training Journal
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Week #1

Day #4

Thursday

3:35-4:15pm

Cardio Workout – 6 min on Elliptical at a moderate pace.  Don’t know how high heart rate got (will be getting a monitor), but did start sweating.  I think I burned about 200-250 cal.

Strength Phase Training – Lower Body Focus (Back,Hamstrings,Glutes)

Deadlift (2″ deficit) Warmups – 210×5, 260×5, 315×3

Deadlift (2″ deficit) Working Sets – 340×5, 365×5

Deadlift (2″ deficit) Cool Downs – 315×5

High Bar Squat – 225×10, 135×10

Comments: 1st time doing DL and SQ in a while…ouch.  Felt Okay. Feeling decent strength returning.  Just need to get used to the movements again.  Legs started getting sore after first couple sets of DL…IAP still doing well.  Done at Heavy Hammer Gym.

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