Posts Tagged ‘Strength’

Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

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(Video main sets: 280×5, 320×5, 365×5)

My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)

Warm Ups 170×5, 215×5, 255×5

Main 280×5, 320×5, 365×5

Boring But Big 215x5x10

Dip Belt Calf Raise 70x5x20

Leg Extension 75x3x10

Bodyweight 220.6 lbs

Blood Pressure 106/74

#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.

Week 12 is all about working my way up to what I will be opening with at the meet June 4th.  Today I just did some triples, doubles, and singles working my way up to 320 lbs.

Bench Press – barx3, 135×3, 225×2, 275×1, 320×1

Tricep Pushdown – 50x3x10

Training Partner: Nick Bennigsdorf

 

 

 

Hammer Curls – 25x3x10

Single Arm Preacher Curls – 25x3x10

EZ Bar Curls (w/Arm Blaster) – 75x3x10

Tricep Pushdowns – 50x3x10

Training Partner: Nick Bennigsdorf

Had to end lifting session early.

 

“…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.”

– Excerpt from my last post.

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.

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Here is my brief (lame) attempt at a book review:

This book was written by Dr. Mike Israetel (author of The Renaissance Diet), Dr. James Hoffmann (Exercise Science Professor at Temple University) and Chad Wesley Smith (Top 10 Raw Powerlifter of All-Time). This book is a comprehensive look into the elements that go into strength training.

Here is a look at what is covered in the book:

  • Specificity
  • Overload
  • Fatigue Management
  • SRA
  • Variation
  • Phase Potentiation
  • Individual Differences
  • Various powerlifting periodization schemes and their strengths/weaknesses
  • Myths, Fallacies and Fads in Powerlifting

This book will help you understand how to plan for different phases of training (hypertrophy, strength, or peaking) through which specific exercises to use.  It tells you how to program overload training sessions as well as deload sessions that help with fatigue and SRA.  The book goes into detail with how variation can help you, especially with individual personal differences.

I wholly recommend this book for anyone interested in strength training.  I am personally using it to devise my own training.

Sorry it has been a while.  The beginning of this school year has been busy.  Don’t worry though, I haven’t skipped a workout and I have still been working on my diet.  Here is my journal entry for yesterday.

Strength Phase – Week 2, Day 3, am and pm workout, Upper body focus

Overhead Press WUp- 95×5, 105×5, 125×3 – rpe 2

Overhead Press – 150×5, 165x2sx5r – rpe 5

Upright Row – 95x3sx10r – rpe 6 (shoulders hurt a bit)

Kaz Shrugs – 95x3sx30r – rpe 8 (switching hand position is new to me)

No Cardio today, but body weight down to 238 lbs!

NEW PHASE: PEAKING!!!

Week #1

Day #1

Monday

6:00-7:00pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Chest, Tri)

Bench Press Warmups – 165×5, 205×5, 235×3

Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1

Bench Press Cool Downs – 250×5

Incline Bench Press – 135x2sx10r

Comments: New Phase – Peaking.  1st time trying a peaking phase.  Created with the help of Mike Israetel.  1st time benching this heavy in a few months.  Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs.  Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench.  I need to get my legs back more so that won’t happen.  Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.

Week #4

Day #3

Wednesday

3:15-3:30 pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Shoulders, Traps)

Overhead Press Warmups – 95×5, 115×5

Overhead Press Working Sets – 135×6, 145×6

Overhead Press Cool Downs – 115×6

Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r

Dumbbell Shrugs – 50x2sx10r

Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed.  Burned about 550 cal.