crt1530's Training Journal

[crt1530]

2009.01.05

Squat
260x5x1
315x4x1
365x3x2
415x2x5

Bench Press
170x5x1
205x4x1
235x3x2
270x3x6

Chin-up
BWx11x3

Notes
Was still feeling a bit beat up from Friday, so I decided to phone it in.

1:15

 

[crt1530]

2009.01.07

Press
95x5x1
135x3x1
170x3x6

Deadlift
325x3x1
415x3x2
505x3x4
505x2

Chin-up
BW+60x3x6

Notes
Meh. Apparently, getting an inadequate amount of sleep and skipping recovery work leads to a fatigued back and poor performance. Go figure.

1:15

 

[crt1530]

2009.01.09

Bench Press
170x5x1
205x4x1
235x3x2
270x3x5

Squat
265x5x1
315x4x1
365x3x2
415x3x2

Bench Press
185x5x1
225x4x1
255x3x5

Chin-up
BWx11x5

Notes
Huge amount of fatigue in the erector spinae. Speed was fine, but I didn't like how it was affecting my form, so I shut it down. Bench press was great. For some reason, I always seem to have great bench days when my low back is sore. Weird.

1:30

 

[crt1530]

2009.01.12

Bench Press
175x5x1
205x4x1
235x3x2
270x3x3
285x2x3

Squat
265x5x1
315x4x1
365x3x2
415x3x5

Bench Press
185x4x1
225x4x2
255x4x4

Notes
Great session. Bench press was solid and squats felt awesome. Strong and fast. Easily the best my squat has felt in a few months. Didn't even think about belting up. Myofascial release and hip flexor stretching works wonders.

1:30

 

[crt1530]

2009.01.14

Press
95x5x1
135x4x1
170x3x3
180x3x3

Deadlift
325x5x1
415x4x1
505x1x3 Hook grip +100lb PR
505x1x12 Mixed grip

Chin-up
BWx5
BW+60x3x3
BW+75x2x3

Notes
I tried hook grip tonight. Usually, I just mess around with it on one or two warm-up sets and then switch to a mixed grip for my work sets, but tonight I wanted to give it a try with some decent weight on the bar. It will take some getting used to. On the third single at 505, I ripped some skin on the webbing between the thumb and forefinger of my left hand. The hook grip changes your hands' contact points with the bar. I guess my skin isn't tough enough there yet. I'll keep trying with the hook grip.

1:10

 

[conorvansmack]

505x1x12 Mixed grip

Holy crap!

 

[crt1530]

2009.01.16

Squat
265x5x1
315x4x1
365x3x2
415x3x1
415x2x1

Bench Press
185x5x1
225x4x1
255x3x5

Chin-up
BWx11x5

Hanging Leg Raise
BWx10x3

Notes
Squats were feeling good, but on the first rep of the second work set, I was a bit loose and didn't stay tight at the bottom and it felt like my left patella didn't track correctly on the way up. On the second rep, my knee hurt a bit and I decided to shut it down. I think my IT band was/is a bit tight. I'm going to start hitting it pretty hard with the myofascial release.

 

[crt1530]

2009.01.19

Squat
265x5x1
315x4x1
365x3x2
415x3x5

Bench Press
175x5x1
205x4x1
235x3x2
270x3x6

Squat
265x5x1
315x5x1
365x5x5

Notes
I was a bit short on time, so I kept it to the primary lifts today. Used all my "cheater aids" for squatting (belt and Rehband knee sleeves). I haven't been using my knee sleeves for awhile because they were irritating the skin on the back of my knee and I can't use them if I want to compete in the AAPF. Given my weird hiccup during Friday's squatting, I figured the sleeves should make a comeback.

1:15

 

[crt1530]

2009.01.21

Press
95x5x1
135x4x1
175x3x6

Deadlift
325x4x1
415x3x1
505x3x5

Chin-up
BW+60x3x6

Notes
Glutes were pretty sore from Monday, but the deadlifting still felt pretty good. I did notice that my form was slightly different due to poor glute activation, though. Just a bit more stiff-legging going on. I bumped up the press work sets from 170 to 175 because that's what Donut did this week. Chins felt really easy.

1:15

 

[TallBill]

Originally posted by: conorvansmack

505x1x12 Mixed grip

Holy crap!

Yeah, no kidding. And I felt like a monster after doing 475x1x1 last week.

 

[crt1530]

2009.01.23

Squat
265x5x1
315x4x1
365x3x2
415x3x3
445x2x3

Bench Press
175x5x1
205x4x1
235x3x2
270x3x6

Chin-up
BWx11x5

Notes
I'm going to deload the squat next week.

1:30

 

[crt1530]

2009.01.26

Bench and Biceptz Night

Bench Press
175x5x1
205x4x1
235x3x2
270x3x2
290x2x3
275x3x2

Chin-up
BWx11x5

Notes
Bumped up some of the weights on bench press tonight. I think 275 looks a lot better on the bar than 270. I took some extra time on the chin-ups and was able to hold off on kipping until the last few reps of the final set.

0:55

 

[crt1530]

2009.01.28

Deadlift
315x3x1
405x3x1
495x1x1
545x1x1
585x1x1
636x1x1 +20lb PR and first 3xBW pull

Press
135x3x1
175x3x2
185x2x3
175x3x2

Chin-up
BWx5x1
BW+65x3x2
BW+80x2x3
BW+65x3x2

Notes
FINALLY! 635 has been on my mind for a long time. This is my first 3xBW deadlift and puts my "gym lift total" over 1500. Great night.

 

[SociallyChallenged]

First of all, congrats, man. That is a huge milestone. What's the next number you have in mind? Christ, man, 3x bodyweight. Again, congratulations. Your hard work has paid and will continue to pay off.

 

[crt1530]

Thanks. I'll probably wait to max out again until I think I can hit 655.

 

[brikis98]

Congrats. 3xBW is absolutely beastly.

 

[crt1530]

2009.01.30

Bench Press
175x5x1
205x4x1
240x3x2
275x3x6

Chin-up
BWx11x5

Decline Sit-up
BW+25x10,7,6

Notes
Bumped up my bench press training max. So close to going without kipping on the chin-ups. I made it all the way to the last rep of the fifth set and could not get my chin over the bar. I'm going to bump it up to 12 reps per set starting next week. I need to start including more ab work on a regular basis. I'm going to make it a goal to do it at least once per week.

1:15

 

[crt1530]

Originally posted by: brikis98
Congrats. 3xBW is absolutely beastly.

Thanks. The 3xBW deadlift and 1500lb gym lift total have been goals for a long time.

 

[brikis98]

Originally posted by: crt1530

Originally posted by: brikis98
Congrats. 3xBW is absolutely beastly.

Thanks. The 3xBW deadlift and 1500lb gym lift total have been goals for a long time.

Both of those are incredible accomplishments. How long have you been lifting?

 

[crt1530]

I have been lifting for a long time (~10 years), but I would only consider what I have been doing in the last two years to be "training." The first time I maxed out on deadlift was in March of 2007. I pulled 450 and weighed 180.

 

[crt1530]

2009.02.02

Squat
265x5x1
315x4x2
370x3x2
420x2x5

Bench Press
175x5x1
205x4x1
240x3x2
275x3x6

Chin-up
BWx12x5

Squat
265x5x1
315x5x1
370x4x5

Notes
Focused on a slow and controlled descent on the squat. Felt pretty solid. No belt. Bench is coming along nicely. I like being able to put 275 on the bar for my bench press work sets.

1:45

 

[crt1530]

2009.02.04

Press
95x5x1
135x4x1
180x3x5

Deadlift
315x5x1
405x4x1
510x3x5

Notes
Press was a bit heavy. Deadlift felt quite good despite some fairly sore thighs and glutes from Monday's squatting.

1:00

 

[crt1530]

2009.02.06

Bench Press
175x5x1
205x4x1
240x3x2
275x3x5

Squat
265x5x1
315x4x1
370x3x2
420x3x6

Bench Press
190x5x1
225x4x1
260x3x5

Chin-up
BWx12x5

Decline Sit-up
BW+25x10,5,5

Single Leg Calf Raise
BWx20,20,15

Notes
Belted up for the last two squat sets. I did the last three sets of chin-ups with the other two accessory movements as super-sets with minimal rest to get the heart rate up. Might try doing some sort of super set finisher on a regular basis.

1:50

 

[crt1530]

2009.02.09

Bench Press
175x5x1
205x4x1
240x3x2
275x3x3
295x2x3

Chin-up
BWx12x5

Bench Press
190x4x1
225x4x2
260x4x4

Notes
The patellar tendinitis is still bothering me. I have ordered some cissus extract and will begin megadosing as soon as it arrives. There were supposed to be squats inbetween the two rounds of bench press with the chins at the end, but since there were no squats, I moved things around. Note to self: there is a good reason for not doing chins to failure before the second round of bench press. That was hard. I had to give myself extra time to ensure that I didn't miss any reps.

1:15

 

[crt1530]

2009.02.11

Press
95x5x1
135x4x1
175x3x3
185x2x3

Deadlift
315x5x1
405x4x1
510x3x5

Chin-up
BWx5x1
BW+65x3x3
BW+90x2x3

Single Leg Calf Raise
BWx20x3

Notes
Deadlift day is much easier when I haven't squatted 48 hours earlier. The press was a bit too heavy last week, so I dropped my training max back down and will keep it here for the next two weeks.

1:20