Friday, December 30, 2011
Wednesday, December 28, 2011
Mock Meet
December 28th, 2011 - Session#: 214
Mock Meet
Squat
Warmup: Bx6, 135x3, 225x3, 275x1
315, fine
365, went up tough, but made it.
unracked 405, had no nerve, left it.
Bench
Warmup: Bx5, 135x5
185, no problem
225, no problem
250 was tough, and started sort of shitty, but I made it through.
Deadlift (in kg)
Warmup: 70x2, 110x1
315 no prob
395 was good
440, tried a bunch of times, couldn't get it further than before, psychological tricks, the whole deal
Workout Notes
Walked in without the right mindset, so things just didn't end up my way :/ I'll get the lifts next time.
At least I got a 5lb Bench Press PR.
-Aaron
Monday, December 26, 2011
Wednesday, December 21, 2011
Plans
Plan for break: Purchase 2 One day passes for gym back home. Do Bench
session, Do Moderate all around session or do mock meet like HERC410,
haven't decided yet. Probably mock meet since I will have time to
recover.
Plan for January:
3 days a week of serious training, Monday, Wednesday, Friday.
1 day of light training, Saturday.
Heavy days:
Monday - moderate difficulty Squat, then Deadlift, Good Mornings and support.
Wednesday - Heavy Bench, support work, Speed Deadlifts, and Good Mornings
Friday - Heavy Deadlifts, Romanian/Stiff Leg Deadlifts, Good Mornings, overhead work and support
Adding in some grip work before it becomes and issue and to counteract the poor quality of the gym's equipment.
Light day: Calf work, Grip work, Bodyweight stuff (Dips & Pullups/Chinups), Complexes (Cosgrove Complex, Javorek Complexes(without Upright Rows)), Core & Ab work, and Swimming.
Diet: Intermittent Fasting with a low-carb/keto system.
Plan for January:
3 days a week of serious training, Monday, Wednesday, Friday.
1 day of light training, Saturday.
Heavy days:
Monday - moderate difficulty Squat, then Deadlift, Good Mornings and support.
Wednesday - Heavy Bench, support work, Speed Deadlifts, and Good Mornings
Friday - Heavy Deadlifts, Romanian/Stiff Leg Deadlifts, Good Mornings, overhead work and support
Adding in some grip work before it becomes and issue and to counteract the poor quality of the gym's equipment.
Light day: Calf work, Grip work, Bodyweight stuff (Dips & Pullups/Chinups), Complexes (Cosgrove Complex, Javorek Complexes(without Upright Rows)), Core & Ab work, and Swimming.
Diet: Intermittent Fasting with a low-carb/keto system.
Saturday, December 17, 2011
Heavy Deadlifts and some fun
December 16th, 2011 - Session#: 213
Deadlift
135x3
225x3
315x1
315x1B (belted)
405x1B
455x1BF (belted fail) <-very frustrating
455x2BF <-very frustrating
385x1B
5x225x2
315x2+10sh (second hold)
Stiff Leg Deads
135x5
225x5
275x5
Doubled Pro Mini Banded Deadlift <-band from foot to foot tightly holding onto bar.
2x225+Bx1 (plus band)
Box Squat
135x3
225x5
275x3
315x3
Push Press
3x135x4
Barbell Row
3x185x5
Workout Notes
During deadlifts, I found that I felt the strength was definitely there, just not the explosiveness off the floor. Psoas still bothering me a little, after deadlifts finished. Good session overall though. Saw a guy with the WORST External Rotation form I've ever seen today. It seemed like a rotate and side press of some sort.
Quote of the day from a buddy: "I don't believe in cardio, cardio is the devil."
-Aaron
Monday, December 12, 2011
Another PR Squat!
December 12th, 2011 - Session#: 212
Squat
Warmup: 135x2, 185x1, 225x1, 275x1
315x1
365x1B
385x1B
GG/BG
3x265x10
Deadlift
225x2
315x1
405xF
Seated Row
2x200x5
Dumbbell Curls 35x10
Workout Notes
Ok session, not much got done, but the gym was packed (surprising for middle of exams), so I was satisfied to manage to eke out a squat PR. However, since my psoas is not 100% healed yet (close, I can walk without thinking about it and readjusting) I found I was unable to muster my full strength to attempt the 405 lb deadlift. Also, as you will see in HERC410's log, he attempted a 405 lb squat. I felt disappointed in myself for not attempting the same, though the main reason was because I was very unfamiliar with the belt having not used it for so long. (Side note, belt had to be let out 2 holes, now at max)
-Aaron
Friday, December 9, 2011
Ouch... Deadlift
December 2nd, 2011 - Session#: 208
Deadlift
135x3
225x3
275x1
315x2
365x2 -felt something happen in my back
135x1 no problem here
Close Stance Box Squat: Bx3, 135x3
Workout Notes
Felt something in my back pop and shift during last rep with 365, HERC410 believes it was my psoas
-Aaron
Wednesday, December 7, 2011
Bench + Light Paused Squat
December 7th, 2011 - Session#: 210
Bench Press
Bx6, 95x3, 135x3,
185x3
205x3
225x2F <- let it out of the groove
255x1 w/SlingShot
265x1 w/SlingShot
275x1 w/SlingShot
Wide Grip: 3x205x3
Close Grip: 205x3 -could've done more
Paused Squat (practiced a low bar position on these - very odd, it will take time to get used to for sure)
135x3
185x3
2x225x3
Seated Row
2x200x5
Workout Notes
Overall good session.
-Aaron
Monday, December 5, 2011
Heavy Squats
December 5th, 2011 - Session#: 209
Squat
Warmup: 135x2, 185x2, 225x2, 275x1
295x1
4x325x1
345x1
365x1 <-PR, even over my last belted PR @ 358
Good Morning - good form for once
135x5 with ease
185x5
GG/BG
3x260x10
Bent-Over Rows/Deadlift Explosive Rows
3x225x5
Seated Row
2x200x5
Bench Rows
2x65x10
Face Pulls
65x5
Curls ??x??
Workout Notes
-Aaron
Friday, December 2, 2011
December 2nd, 2011 - Session#: 208
Deadlift
135x4, 225x3, 275x2
315x2
365x2
2x365x3
5x315x2
Speed Pull: 225x2 + 8 second hold
Anderson Good Mornings/Squats
135x3
225x2
275x1
315xskip - unracked it, felt it wouldn't go well, reracked.
225x2
Push Press
2x135x3
GG/BG
3x260x10
Workout Notes
Anderson Squat/GoodMornings were plenty of fun to try.
-Aaron
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