crt1530's Training Journal

[crt1530]

2009.11.12

Press
45x10
95x5
135x3
155x1
175x1
200x1x6
160x5x4,4

Chin-up
BWx5
BW+45x3
BW+115x1x5
BW+50x5x5

Ergometer
500m in 1:30.5

Notes
So close.

 

[crt1530]

2009.11.14

Deadlift
305x5
395x3
485x1
535x1
595x1x7

Hanging Leg Raise (KTH)
BWx15x2,12,10x2

Calf Raise
BWx22x5

45° Back Extension
BW+45x12x5

Notes
The deadlifts felt strong despite my 2.5 hours of sleep last night. The lack of rest did catch up to me on the calf raise and back extension super sets. I was much more winded than usual. All of the HLRs were done with my knees touching my hands at the top of the rep, hence the KTH notation.

 

[crt1530]

2009.11.15

Treadmill
3.0mph @ 7.5% for 30 minutes

Stretching

Myofascial Release

 

[crt1530]

2009.11.16

Bench Press
135x7
185x5
225x3
245x1
275x1
305x1x8
245x5x5

Power Clean
155x3
198x1x3
218x1x3
242x1x8

Dumbbell Push Press
70x10,9,8

Notes
My left teres major has been sore for the last few weeks, so I decided to skip chins today to give it some rest. Enter the power clean.

 

[SociallyChallenged]

Notes
My left teres major has been sore for the last few weeks, so I decided to skip chins today to give it some rest. Enter the power clean.

Lol, you hardly rested your teres major. Bench + power cleans were still making it work at a high level. If it's really bugging you, you're gonna have to actually rest it.

 

[crt1530]

2009.11.17

Squat
135x10
225x5
315x3
365x1
405x1
445x1
485x1x7

Decline Sit-up
BW+45x10x2,9,6,5

Roman Chair Back Extension
BW+45x11x3

Calf Raise
BWx20x3

Notes
Subbed out the HLRs to give the skin on my hands some time to recover. I have determined that the Roman chair back extensions are not noticeably more difficult, but they are more likely to leave me with crushed gonads (at least with the equipment at my gym). Cut the accessory work a bit short because my mom invited me over for dinner. Chicken Marsala.

 

[crt1530]

2009.11.18

Treadmill
3.0mph @ 7.5% for 30 minutes

Stretching

SMR

2009.11.20

Press
45x10
95x5
135x3
155x1
175x1
200x1x7

Notes
No motivation last night. Got the main work sets done and got out.

 

[crt1530]

2009.11.21

Power Clean
154x3
242x1

Deadlift
305x5
395x3
485x1
535x1
595x1x8

Hanging Leg Raise - KTH
BWx15x2,13,10x2

Notes
595 is starting to seem pretty routine. I don't like doing power cleans in Chuck Taylors.

 

[Deeko]

Yea, from my experience, power cleans feel a lot better in more of a heal, something like adistars or safes.

 

[crt1530]

2009.11.22

Treadmill
3.0mph @ 8.0% for 30 minutes

Stretching

SMR

Notes
One of the treadmills attacked me. I get extra style points because it wasn't even turned on.

 

[crt1530]

2009.11.23

Bench Press
135x8
185x5
225x3
245x1
275x1
305x1x10

Squat
135x10
225x5
315x3
365x1
405x1
445x1
485x1x10

Notes
I am going out of town tomorrow and won't to be able to lift, so I improvised.

 

[crt1530]

2009.11.28

Power Clean
155x3
198x3
242x1
252x1
262x1
272x1
286x1
301x0

Deadlift
335x3
425x1
515x1
565x1
605x1
645x1(SM)/0(PL)
655x1

Notes
It isn't very often that I go four days without shaving my face or lifting, so I decided put my facial hair and rest to good use attempting some PRs instead of doing my planned 10 reps of 595 on deadlift. I may have been sandbagging on the power clean with those 242lb singles the other week. I hit a 21lb PR on the 130kg/286lb rep and I was pretty close on the 301 attempt. That should come fairly quickly if I start doing them on a regular basis and get my form down. Deadlift was feeling quite fast on the warm up sets. My back felt quite rested after four days without lifting. The 645 rep went up so fast that it caught me off guard and I lost my balance forward a bit when I pushed my hips through. Good in a strongman contest, but three red lights in a powerlifting meet. Since 645 felt so light, I felt very confident about loading up 655 and going for a PR that I could actually count. On to 675.

Video
http://www.youtube.com/watch?v=m3Tk9jaQRn0

 

[brikis98]

Holy crap, 655 DL with crazy fast bar speed - congrats on some very impressive lifting. Entering some PL/SM competitions soon?

 

[crt1530]

Holy crap, 655 DL with crazy fast bar speed - congrats on some very impressive lifting. Entering some PL/SM competitions soon?

Thanks.

I'll be doing more competitions, but I don't have any scheduled at the moment. I'm waiting until I know I can put up a 1551+ powerlifting total before I do another meet. Unless you are competing at a national or world level, most powerlifting meets are about paying money to get your lifts officially certified. If I am going to spend $100 plus travel expenses to get my lifts certified, then I am going to wait until I get the numbers that I want. There aren't any local strongman competitions during the winter.

 

[crt1530]

2009.11.29

Treadmill
3.0mph @ 8.5% for 30 minutes

Stretching

 

[crt1530]

2009.11.30

Bench Press
135x8
185x5
225x3
245x1
275x1
310x1x4

Chin-up
BWx5
BW+45x3
BW+90x1
BW+135x1

Notes
Felt pretty crappy with a head cold, so I dropped all the accessory work. Weighed 212.8 with all my clothes on.

Video
http://www.youtube.com/watch?v=4b3RPt-Ql9M

 

[brikis98]

Thanks.

I'll be doing more competitions, but I don't have any scheduled at the moment. I'm waiting until I know I can put up a 1551+ powerlifting total before I do another meet. Unless you are competing at a national or world level, most powerlifting meets are about paying money to get your lifts officially certified. If I am going to spend $100 plus travel expenses to get my lifts certified, then I am going to wait until I get the numbers that I want. There aren't any local strongman competitions during the winter.

Ah, I didn't realize they charged that much to enter PL meets. Do you win anything if you come in first? And what is your PL total up to these days?

 

[crt1530]

Ah, I didn't realize they charged that much to enter PL meets. Do you win anything if you come in first? And what is your PL total up to these days?

The next meet in Washington is at the end of February. It is $80 for the meet and $45 for a one year membership in the USAPL federation. It is two hours away, so I have to decide if I want to leave the house by 6:00am and drive the morning of or spend another $70 for a hotel. The only thing you can win is a cheap trophy or medal.

My current PRs are 551/316/655 for a 1522 "gym lift total."

 

[brikis98]

The next meet in Washington is at the end of February. It is $80 for the meet and $45 for a one year membership in the USAPL federation. It is two hours away, so I have to decide if I want to leave the house by 6:00am and drive the morning of or spend another $70 for a hotel. The only thing you can win is a cheap trophy or medal.

Yea, that's pretty damn pricey and I'm surprised you don't get much out of it. Obviously, there is tons of pride in the accomplishment if you do win, but a little bit of $$ would sweeten the deal. Do they do drug testing for these competitions? I was thinking of trying to qualify for the CF games next year and I heard talk that they'll be testing at those.

My current PRs are 551/316/655 for a 1522 "gym lift total."

Sick. Out of curiosity, why is 1551 the magic number for you?

 

[Deeko]

The Olympia meet in February is the most expensive WA USAPL meet, I believe. Might be able to save some money on entry + hotel by doing another one later in the year.

brikis - USAPL does drug test. There are so many divisions - and really, not too many competitors in each - that offering prize money would be hard. Most of the divisions only have one or two competitors at each meet, so everyone entering would get a prize.

 

[crt1530]

2009.12.01

Squat
135x10
225x5
315x5
365x3
405x1
455x1
495x1x4

Decline Sit-up
BW+45x10x2,7,5x2

Calf Raise
BWx20x4

45° Back Extension
BW+45x12x4

Notes
The bar looks so pretty with that extra plate on the end. Prior to tonight, I had only done five total reps with at least five plates on the bar.

 

[crt1530]

2009.12.02

Treadmill
3.0mph @ 8.5% for 30 minutes

Stretching

 

[crt1530]

2009.12.04

Press
45x10
95x5
135x3
155x1
185x1
210x1

Treadmill
3.0mph @ 8.5% for 30 minutes

Notes
Weighed 209lb. First bodyweight press.

Video
http://www.youtube.com/watch?v=7cdi4ZkhwDQ

 

[crt1530]

2009.12.07

Bench Press
135x6
185x5
225x3
245x1
275x1
310x1x6
245x5x5

Hammer Strength Row
180x10
230x5x3

Treadmill
3.0mph @ 9.0% for 30 minutes

Notes
It still bothers me when I do pull-ups and chins, so I'm going to experiment with alternative pulling movements for awhile.

 

[crt1530]

Yea, that's pretty damn pricey and I'm surprised you don't get much out of it. Obviously, there is tons of pride in the accomplishment if you do win, but a little bit of $$ would sweeten the deal. Do they do drug testing for these competitions? I was thinking of trying to qualify for the CF games next year and I heard talk that they'll be testing at those.


Sick. Out of curiosity, why is 1551 the magic number for you?

A few powerlifting federations adopted some raw powerlifting classification standards. 1551 is an "elite" total for the 220lb weight class.