Strength of Will, Always Burning

Strength of Will, Always Burning
Welcome to my Blog.

Here I will outline the current training I am under taking. My current stats can be found at MuscleandBrawn.

Wednesday, January 30, 2013

Absolutum Dominium: #17


January 30th, 2013 - Session#: 45
Absolutum Dominium: #17
Weight: 189 lbs (with clothes)
Squat
warmup
375x1Bx1+F2 (started fine in the bottom, just didn't have what it takes to full grind them out)
Bench Press (used wraps on all)
warmup
210x2x2, x1.5(spotter grabbed it), 1x2
Deadlift (used straps on all)
warmup
435x2Bx3
Training Notes
I just did some light stuff and some reverse hyper work on Saturday, so I don't count it as another training session. I weighed 190.5 without clothes then.
-Aaron

Monday, January 21, 2013

Absolutum Dominium: #16


January 21th, 2013 - Session#: 44
Absolutum Dominium: #16
Weight: 188-ish lbs
Squat
warmup
375x1Bx2+F (last set, started fine in the bottom, let myself get too far forward)
Bench Press
warmup
200x3x3, 1x2
Deadlift
warmup
425x3Bx1, x2Bx2 (used straps on all)
Training Notes
Good training day, as expected, things are starting to draw to a close. I will repeat 375x1x3 for squat and progress to 435x2x3 on deadlifts. Straps will be used on all pulls from now for the duration of the cycle. Finally I tried a different belt position (following a recent article from Juggernaut Training Systems) on squats, it seems to be effective.

-Aaron

Friday, January 18, 2013

Absolutum Dominium: #15


January 18th, 2013 - Session#: 43
Absolutum Dominium: #15
Weight: 187-ish lbs
Squat
warmup
365x1Bx5
Bench Press
warmup
195x3x5
Deadlift
warmup
415x3Bx3 (used straps on last 2 sets)
Leg Raises
x20x3
Chinups
x5x2
Training Notes
I wish I had access to a reverse hyper.

-Aaron

Monday, January 14, 2013

Absolutum Dominium: #14


January 14th, 2013 - Session#: 42
Absolutum Dominium: #14
Weight: 190-ish lbs
Squat
warmup
355x2Bx1, x1Bx4
Bench Press
warmup
190x3x5
Deadlift (back into pounds)
warmup
405x3Bx3
Ab Wheel
BWx15
Training Notes
Solid day. I have dreams of a great home gym...my fortress of solitude.

-Aaron

Friday, January 11, 2013

Absolutum Dominium: #13


January 11th, 2013 - Session#: 41
Absolutum Dominium: #13
Weight: 190-ish lbs (I'm starting to really distrust the scale at the gym.)
Squat
warmup
345x3Bx1, 2Bx2, x1Bx2
Bench Press
warmup
185x3x5
Deadlift (back into pounds)
warmup
395x3Bx3
Training Notes
Solid day. I REALLY miss my good gym.

-Aaron

Monday, January 7, 2013

Absolutum Dominium: #12


January 7th, 2013 - Session#: 40
Absolutum Dominium: #12
Weight: 19? lbs
Squat
warmup
335x3Bx3, 2Bx2
Bench Press
warmup
180x3x5
Deadlift (back into pounds)
warmup
385x3Bx3
Training Notes
Solid day. I already miss my good gym.

-Aaron

Friday, January 4, 2013

Absolutum Dominium: #11


January 4th, 2013 - Session#: 39
Absolutum Dominium: #11
Weight: 196 lbs
Squat
Bx5
135x4
225x3
325x3Bx5 (set 3 was the best)
Bench Press
Bx3
135x2
175x5x5 (set 4 was the best) (for convenience, moving to triples next week)
Deadlift
70x1
110x2
150x1
170x5B, x3Bx2 (moving to triples next week)
Face Pulls
80x10x3
Band Pull-Aparts
some
Training Notes
Good day, made my way through everything I wanted to.

-Aaron

Wednesday, January 2, 2013

New interview from Mikhail "Misha" Koklyaev

http://www.allthingsgym.com/2013/01/mikhail-koklyaev-interview-on-olympics-breaking-plateaus-and-recovery-from-inflamed-elbows/

Summary by Paul Carter:
"Koklyaev says I'm right, and well, that pretty much settles it.

For you people that spent time arguing with me about doing maxes and training above 90%.......

Someone sent me this interview and well, it pretty much mirrors what I've been writing for a while now, and had to argue with people about.

If you want to get strong as fuck, check your ego at the door, lower your percentages, and do a lot of work. Stop "maxing in the gym". It's dumb, it's bullshit, and it works far less effectively than lower intensity (% of 1RM) training.

Here's the meat and potatoes of it.........

Koklyaev - "The best method to change your plan is (and it works 100% of the time) – to cut intensity (as in weights on the bar) to around 60-70% and work on volume – reps and sets.

Forget about PRs, forget about shit like “I deadlifted 300kg today, and i am going to deadlift 350kg in half a year following this plan”, forget it.

Just cut your weights, stop going for 1RM once or twice a month. If you have a plateau, then you can say that you’re in the pit.

It takes a lot time to escape from there, and actually I am in the same place right now. Before the Worlds championships 2012 I was in the best shape, but then at some moment I forgot the need to stop and as a result I didn’t even get to a final during World championships.

So, to escape a pit of plateau you gonna do volume. Relatively little weights, and more reps. That’s it."

And don’t be afraid of your upcoming meets, lower your weights nonetheless. And increasing your mega-vitamin doses and supplements won’t work until you change your plan. Sometimes you should just forget [your ego] and work like a robot with little weights for volume

Soon it will be time when your body will tell you when you’re ready for PRs. You will walk across the gym and see a 320 kg barbell on the floor (and your previous PR was 300kg), and you will know intuitively that you can lift it, when you’re ready."