crt1530's Training Journal

[crt1530]

Originally posted by: Kazaam
BW+105x1x7

this is amazing! Good job, and good numbers.

Thanks.

 

[crt1530]

2009.09.24

Treadmill
3.0mph @ 5% for 30 minutes

Stretching

Notes
Apparently, there is free beer if you go to watch the intramural basketball league games on Thursday nights. I will have to investigate next week.

I saw a commercial for an upcoming movie called "Zombieland." I am conflicted because I like zombie movies, but dislike Woody Harrelson.

 

[conorvansmack]

Originally posted by: crt1530
2009.09.24

Treadmill
3.0mph @ 5% for 30 minutes

Stretching

Notes
Apparently, there is free beer if you go to watch the intramural basketball league games on Thursday nights. I will have to investigate next week.

I saw a commercial for an upcoming movie called "Zombieland." I am conflicted because I like zombie movies, but dislike Woody Harrelson.

I agree. I liked him better when he was the loveable hick on Cheers. Kingpin and Ed weren't bad, probably because he wasn't the lead. Now he's just kind of creepy.

 

[crt1530]

2009.09.25

Press
95x5
135x3
155x1
175x1
190x1x8
155x3x3
155x4x3

Chin-up
BWx5
BW+105x1x8
BW+45x3x2
BW+45x4x4

Notes
I'm going to move back to a four day lifting schedule. Bench, Squat, Press, Deadlift.

 

[crt1530]

2009.09.26

Treadmill
3.0mph @ 6% for 30 minutes

Back Extension
BWx10x3

Stretching

Notes
After the first fifteen minutes or so, I was the only person in the "exercise and conditioning" room.

 

[crt1530]

2009.09.28

Bench Press
135x5
185x4
225x3
245x2
275x1
295x1x5
235x3x4
235x4x2

Chin-up
BWx5
BW+107.5x1x5
BW+45x3
BW+45x4x5
BWx10x5

Notes
Added some bodyweight chins in at the end because I needed an excuse to be in that area so I could make a new friend.

 

[crt1530]

2009.09.29

Squat
135x5
225x5
315x3
365x3
405x3x7

Hanging Leg Raise
BWx15,15,12,10,10

Calf Raise
BWx20,15,15

Back Extension
BWx10x3

Notes
Chatted with the sports doc for a bit.

 

[crt1530]

2009.09.30

Treadmill
3.0mph @ 6% for 30 minutes

Stretching

Notes
Watched Kimbo get smothered by Big Country with two of the trainers.

 

[crt1530]

2009.10.01

Press
95x5
135x3
155x1
175x1
190x1x9
155x5x2
155x3x4

Chin-up
BWx5
BW+107.5x1x6
BW+45x4x6

Stretching

Notes
Press felt solid today.

 

[crt1530]

2009.10.03

Deadlift
305x3
395x3
485x1
585x1x8

Hanging Leg Raise
BWx15,15,13,11,10

Leg Extension
155x10x3

Calf Raise
BWx20,16,16

Back Extension
BWx15x5

Notes
Back is no longer feeling tweaky, just a little sore. I was pretty sure that the soreness was just from all of the deep tissue work I've been doing with my lacrosse ball, so I decided to get back on the horse. All of the pulls felt solid. I'm thinking that doing lots of multi-rep sets at 75% after a bunch of 90+% singles probably isn't the best idea on deadlift. I can get a similar type of fatigue going with the back extensions and have just about zero chance of my form breaking down and exposing me to injury.

 

[crt1530]

2009.10.04

Treadmill
3.0mph @ 5% for 30 minutes

Back Extension
BWx10x4

Stretching

Notes
Recovery work is boring, but it makes a difference.

 

[crt1530]

2009.10.05

Bench Press
135x5
185x4
225x3
245x1
275x1
295x1x8
235x5x3
235x3x3

Chin-up
BWx5
BW+107.5x1x7
BW+45x5
BW+45x4x5

Vertical Jump Test
30"

Notes
I decided to switch out the no name barbell that is usually sitting on the bench that I use with one of the two Ivanko bars. When I started using it, it felt slightly wider than I am used to, so I grabbed a tape measure and discovered that the old non-Ivanko bar was 30" between the rings. I'm not sure WTF is up with that. Weightlifting rings are 91cm/~36" and powerlifting rings are 81cm/~32".

I was supposed to do six singles today on bench, but I had a guy giving me a lift-off and was feeling pretty good back at my old pinkies-on-rings grip, so I did a few more.

I had one of the trainers help me test my standing vertical on one of those Vertec deals. 30" seemed like a nice round number to stop at.

 

[crt1530]

2009.10.06

Squat
135x5
225x5
315x3
365x3
405x3x8

Hanging Leg Raise
BWx15,15,13,11,11

Calf Raise
BWx20x3

Stretching

Notes
Squats felt pretty strong. Some of the HLR sets were fairly challenging. I'm trying to work up to 15x5.

 

[crt1530]

2009.10.07

Treadmill
3.0mph @ 5% for 30 minutes

Stretching
Move up to 5.5% next time.

 

[crt1530]

2009.10.08

Press
45x10
95x5
135x3
155x1
175x1
195x1x5
155x5x4
155x4
155x3

Chin-up
BWx5
BW+45x2
BW+107.5x1x8
BW+45x5x6

Notes
Checked out the intramural basketball league after I was done lifting. One guy who was two years behind me in high school was running roughshod over the other team. He was the leading scorer for Santa Clara two years ago and now he has resigned himself to schooling hacks and has-beens.

 

[crt1530]

2009.10.09

Deadlift
305x3
395x3
485x1
585x1x9

Hanging Leg Raise
BWx15x3
BWx11x2

Calf Raise
BWx20x3

Back Extension
BWx17x3

Notes
Back was slightly fatigued from press yesterday. When possible, I will try to have a day of rest before pulling. I might stop using the bumper plates when I pull. I bruised my right thumb pad on one of the pulls when I set the bar down and it bounced up into my hand. Muscle Clamp collars suck.

 

[crt1530]

2009.10.10

Treadmill
3.0mph @ 5.5% for 30 minutes

Stretching

Notes
Poor Michigan.

 

[crt1530]

2009.10.12

Bench Press
135x5
185x5
225x3
245x1
275x1
300x1x4
240x5x4,4,3

Chin-up
BWx5
BW+45x3
BW+110x1x5
BW+47.5x5x5

Dip
BWx33,27,21 +3 rep PR

Notes
Threw some dips in for fun.

 

[crt1530]

2009.10.13

Squat
135x5
225x5
315x3
365x3
405x3x10

Hanging Leg Raise
BWx15x2,13,12,11

Single Leg Calf Raise
BWx20x3,15

Stretching

Notes
Move up to 415 next week.

 

[crt1530]

2009.10.14

Treadmill
3.0mph @ 5.5% for 30 minutes

Stretching

Notes
I am definitely more fatigued after doing squat triples than I am after deadlift singles. I am thinking about switching to singles on squats and seeing how my knee holds up.

 

[Koing]

I'm not suprised your feeling smashed after the squts, look at the 30 total reps you did!!!!

The DL your only doing 9 reps, but granted the poundage is heavier then the back squats relative to your 1RM.

When's your next strong man comp or comp? Lots of solid training!

Koing

 

[crt1530]

2009.10.15

Press
45x10
95x5
135x3
155x1
175x1
195x1x7
155x5x5

Chin-up
BWx5
BW+45x3
BW+110x1x6
BW+47.5x5x5

Dip
BWx35

Notes
I decided to set a new bodyweight dip rep PR.

 

[crt1530]

Originally posted by: Koing
I'm not suprised your feeling smashed after the squts, look at the 30 total reps you did!!!!

The DL your only doing 9 reps, but granted the poundage is heavier then the back squats relative to your 1RM.

When's your next strong man comp or comp? Lots of solid training!

Koing

Yeah, that's some decent squat volume.

I probably won't do another strongman competition until next summer. I might do the powerlifting meet that Deeko is doing in December. We'll see. I'd have to drive about three hours to get to that meet.

 

[Koing]

Originally posted by: crt1530

Originally posted by: Koing
I'm not suprised your feeling smashed after the squts, look at the 30 total reps you did!!!!

The DL your only doing 9 reps, but granted the poundage is heavier then the back squats relative to your 1RM.

When's your next strong man comp or comp? Lots of solid training!

Koing

Yeah, that's some decent squat volume.

I probably won't do another strongman competition until next summer. I might do the powerlifting meet that Deeko is doing in December. We'll see. I'd have to drive about three hours to get to that meet.

I see mate.

I was going to do a pseudo strong man type of comp by this CrossFit club but they haven't gotten back to me even though they invited me?! wtf?!

Big distances in the states must beat you up unless you drive the night before. We tend to drive the night before and stay in a hotel near the comp is 3hrs away .

You got any mates that could drive up there or do the meet also?

Koing

 

[crt1530]

Originally posted by: Koing

Originally posted by: crt1530

Originally posted by: Koing
I'm not suprised your feeling smashed after the squts, look at the 30 total reps you did!!!!

The DL your only doing 9 reps, but granted the poundage is heavier then the back squats relative to your 1RM.

When's your next strong man comp or comp? Lots of solid training!

Koing

Yeah, that's some decent squat volume.

I probably won't do another strongman competition until next summer. I might do the powerlifting meet that Deeko is doing in December. We'll see. I'd have to drive about three hours to get to that meet.

I see mate.

I was going to do a pseudo strong man type of comp by this CrossFit club but they haven't gotten back to me even though they invited me?! wtf?!

Big distances in the states must beat you up unless you drive the night before. We tend to drive the night before and stay in a hotel near the comp is 3hrs away .

You got any mates that could drive up there or do the meet also?

Koing

Yeah. Staying in a hotel would be ideal since the competitions start first thing in the morning. That's one of the reasons I don't compete often. A meet costs about $100 with a federation card, then there's another $100 for a hotel and $50 for gas to get there. Not to mention the six hours of driving. When everything is said and done, I've spent $300 and done a lot of driving just to have my lifts "count." Once I get within range of my goal total, I will make the trip, but it seems silly to me to spend that amount of time and money to compete regularly. Especially when there really isn't really any local competition in unequipped powerlifting.