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thewookie
09-19-2010, 02:55 PM
Hey all,

So, decided it was time to start keeping a more visible training log, as I try to take my lifting to the next level. I started off 7 years ago, training for h.s. football. Wound up making it to the CIS (canadian university football), however dozens of shoulder dislocations & separations and 8 diagnosed concussions over my highschool, summer league and college career wound up getting me an indefinite medical suspension, ending my career.

After a little over 18 months in powerlifting, ive amassed 12 CPF National records and 3 AWPC world junior records, and a best total of 886kgs, with a 341kg squat, 272.5kg bench press and a 272.5kg deadlift in the 125kg class at age 20.

This past summer, I decided to spend some time dropping weight, going from 295lbs (yes, im a dirty cheater and cut 20lbs to make weight) down to 265. I'm starting a Block Periodization program leading into next year's Nationals with the goal of pushing my total into the 2100's.

Tomorrow will be Week one of my first Accumulation phase. Today, I just did 2 rounds of Tabatas.

First:
jumping jacks/ stepups

2min rest

second
crunches/ mountain climbers/ jumping jacks/ stepups

thewookie
09-20-2010, 09:19 PM
Week 1 Bench Accumulation
Sept 20

Messed around with a couple shirts beforehand (dropping 30 lbs changed my leverages more than i had expected, so finding some new gear has become important. so far, nothing's really working)

3 Board (based off of 75-80% of raw full range max)
120kgs x 5
140kg x 5
140kg x 5

JM Press (2-3 mins between sets)
70kg x 15,15,7

Band Pullaparts (15-20 seconds rest between)
Light band x 15,13,5

Band Pressdowns (15-30 seconds rest between)
Average x 17, 10, Light x 17

thewookie
09-22-2010, 12:46 PM
Sept 22
Accumulation Deadlift

Conventional Deadlift
(70% based off an estimated max of 475lbs)
155lbsx5
245lbsx5
335lbsx5
335lbsx5
335lbsx5
These were all done beltless and chalkless (i hate commercial gyms!. 475 was a very conservative estimate of my conventional max, and these all felt way too light to have been right. I only ever pull sumo in meets, and havent pulled conventional in over a year. I wanted to add these back in because I know it is my weakest lift and I figure that strengthening my conv. pull will help my sumo in the long run.

Dimel Deads
155lbsx20
155lbsx20

Shrugs
135x10
225x10
315x10
405x8

Quasi-GHR (done on a 45 back raise... make due with what I have...)
3x15

Off Road
09-22-2010, 01:43 PM
I like the name of your journal - lol

thewookie
09-23-2010, 07:15 AM
haha thanks man. I got the nickname after one of my training partners, who is a little person, asked me to chalk his back and one of the guys yelled out "come on Wookie! Chalk the Ewok!" so i just kinda ran with it :P

Off Road
09-23-2010, 07:57 AM
Too funny...Wish you luck on your current routine. Lots of guys doing blocks lately.

thewookie
09-23-2010, 09:36 PM
Thanks Man
Sept 23
Accumulation Squat

Briefs & Belt
285x5
375x3
465x3
555x5 (70% of full gear max)
555x5
555x5
These all felt pretty good, and got more and more stable as I went. Key was treating each rep as a single, letting my air out and reseting between each rep, instead of trying to do all 5 on one breath. Tweaked something in my Right shoulder for a change, its been the left one thats been bugging me

Sumo Pulls
155x5
245x5
385x3 (stumbled. Coach made me stop there. He knew my shoulder was bugging me, and my knees had been making weird noises all night so he wanted me to stop before i did something stupid and got hurt. Knowing me, he's right... i'm kinda pigheaded that way)

Banded Abs 50 reps, split into 3 or 4 sets

thewookie
09-27-2010, 09:16 PM
Sept 27
Accumulation Bench

Bench
Warmed up to 120kg
3 Board
140kgx3
140kgx3
150kgx3
150kgx3
150kgx3

Band Pull Aparts
Light Bandx10x3

Floor Press
145x10
145+2chains/sidex10
195+2chains/sidex5
195+4chains/sidex5

Chains were each about 4.5' Long, no idea on weight but it added up quickly at the top

Band Pressdowns
Light Bandx20x3

Mark!
09-27-2010, 10:15 PM
Strong stuff in here man, good lifting.

thewookie
09-28-2010, 04:28 PM
Thanks man. Just checked out your log as well. Congrats on the weightloss, seems like its going real well!

Mark!
09-28-2010, 08:45 PM
Yessir, it's going well. I can't weight to switch gears and get back to carb cycling.

thewookie
09-29-2010, 01:45 PM
Sep 29
Accumulation Upper

Decided to flip my upper body and deadlift days, since l found my back and trap tightness the day after really effected my squats.
Bodyweight today was down to 263. Grand total of 32lbs lost since May

Bench (weight in Lbs)
135x10
185x5
225x3
255x3
255x3
255x3
275x3

Military
barx10
95x10
105x6
115x6
135x6

Front/Side raises
35x8x2

Dips
10/8/8

Wide Neutral Grip Pulldowns
5 sets, cant remember weights right now

Disappointed w/ today, especially the bench and military numbers.

StLRPh
09-29-2010, 01:53 PM
32lbs is excellent progress on your weight, looks like you've exceeded your goal of 265.

I read about bench being different with the weight loss but how about your deadlifts and squats?

thewookie
09-29-2010, 03:39 PM
yeah, for the first time since 10th grade, making the 242's seems like a definite possibility. May have to update my goals, and take a shot at it at Nationals.

Bench has definitely been the lift effected the most by dropping weight. I did a 785 full gear squat a couple weeks before I started this log, when my weight was in the high 260's, which is above my meet pr of 751 @ 275 (Granted, I cut to 275 from 295 and didn't manage to re-hydrate back up in time. 817 was my best squat during the training cycle leading into that meet). So lets call it a 30 lbs difference from my best. Deadlift seems to be slightly higher than at my highest weight, though i credit that mostly to the yoke bar work i did for a month when I couldn't bench because of my shoulder instead of changed leverages.

Mark!
09-29-2010, 04:48 PM
Huge lifts man. Good look cutting down to 242's. That'd be sweet to get down to 242's by Nationals.

thewookie
09-30-2010, 08:46 PM
Thanks Guys

Sept 30
Accumulation Squat
Briefs
285x3
375x3
465x3
555x3
575x3
Added pathetically loose knee wraps (I'm a lil bitch, and tight wraps kill my knees)
600x3
600x3
600x3

Briefs are fitting looser even compared to last week, probably gonna need to get them done after the next accumulation phase. Right now, its letting me do a bit more work during the lift, which can't be a bad thing.

SSB Chain Suspended Goodmornings
top of pad at crotch level
Worked up to 3 plates for a single. Set the bar WAY too low to get in position

Weighted Abs
5x10

SELK
10-01-2010, 07:59 AM
training looking solid, I think i remember seeing you lfit at nationals/pro-am. what meet are you planning on doing next?

thewookie
10-01-2010, 10:32 AM
Yeah, I was the one at nationals that bailed on an 817 squat :P You competed on the saturday IIRC?

I'm holding on until next years Nationals. Figure it will give me enough time to get set at a new bodyweight and figure out any leverage changes that come along with it.

Oct 1
Accumulation Deadlift

Beltless Conv. Pulls
135lbsx5
225lbsx5
315lbsx5
WorkSets
365lbsx3
365lbsx3
385lbsx3
385lbsx3
405lbsx3
Fairly happy with how these went. The last rep was tough, but there were still probably 2-3 left in the tank

Legpress
did the first few with a 3 second pause in the bottom to work on getting more leg drive during the deadlift
2platesx3
4platesx3
6platesx3
8platesx10
10platesx7

Leg Curls
155x10x3

Had to run to get to class.

SELK
10-02-2010, 08:54 PM
Yeah I was on saturday. It does take some time getting used to a new bodyweight, since nationals ive gone from 250 to 210 and ive had to modify my technique in the squat. Numbers are still the same at least. Seems like with less bodyweight I want to lean over in the hole a little more.

StLRPh
10-03-2010, 07:00 AM
Wilk's is improving then :)

thewookie
10-04-2010, 09:02 PM
haha, thats true. and with how freakishly strong Joanick from MBB is, I'm gonna need all the help I can get with my co-efficient if i wanna take him :P

Oct 4
Acc Bench
Decided to try the ACE out today, see if i could get a better groove in it

145lbsx10
235lbsx5
285x3
285x2
Shirt on, added 3brd
375x2
415x2
465x2
415x2
415x2
415x2

Last 3 sets were done with about a min rest in between, just trying to get them over with :P
With the exception of the 465 all of them flew up like an empty bar when I was in the right groove, and still weren't particularly difficult when I was off a bit. Gonna need to figure out an optimal groove for the new lighter bodyweight, but all in all it was a very productive session.

JM Press
70kgx10
90kgx8
90kgx10

Band Pressdowns
Green x15 x2

Will likely be off until Thursday because of a really packed work/school schedule this week. Ill be making up for my acc deadlift day on saturday this week. Next week is deload week, and with it being Thanksgiving and fall Reading Week up here in the Great White North, I'll probably take the week off, just doing some gpp to keep moving in between writing essay proposals and studying for a midterm.

thewookie
10-07-2010, 09:34 PM
Oct 7
Acc Squat
Due to time constraints, was only able to get main lift in today. Gonna make up the assistance work on Saturday when I deadlift

Squat
235x5
325x2
415x2
worksets
505x2
505x2
555x2
555x2
610x2
610x2

Moved easy despite briefs being even looser than last week

thewookie
10-18-2010, 08:50 PM
Oct 18
Transmutation Bench

Didn't do a whole hell of alot tonight. I pulled my right trap throwing up yesterday (24hr stomach bug) and the shirt is now WAY too big to make work. played around with a couple different things. Nothing really worth talking about.

Cricket_Fire
10-19-2010, 09:19 AM
lol christ didn't even notice you had a journal here Chris. Good stuff bro

thewookie
10-21-2010, 09:28 PM
Thanks Keenan

Oct 21 Transmutation Squat
Suit, straps up, briefs & wraps
Worked up to 645x1

Houston... we have a problem...
So now my gear is too large (or I'm to small), requiring a total rebuild if i intend on going to the 242's. My gear fit very well in the 275-280 zone. Minimum, it will cost about $500 (which I definitely don't have, nor really will have in the immediate future) to rebuild my squat suit and briefs and order what i need (bench shirt)... Or I can stop this dieting crap and go back up to the weight where my available gear works...

Sumo Pulls
3 singles at 515

Band abs and Goodmornings
4x10 each

thewookie
10-24-2010, 09:10 PM
Oct 24
Our crew ran a benchpress seminar today at the University of Waterloo. Despite the 6 am wakeup to make it there on time, it was an absolute blast! The students seemed to really enjoy it, and the 4 of us from the Anvil had fun as well.

even though I'm benching tomorrow, I worked up to a nice and easy 315 for a single. Flew up (as it should) which made me happy given how ****ty my raw bench has been since I dropped the weight. Weighed in, fully dressed with jeans and shoes on, at 264 today, so weight is still real low. Gonna change gears and work back up into the 275lbs range where my gear fits better and my strength is better without the negative effects of being fatter :P Gonna spend the next few week training raw as well, until my gear fits again. Also thinking of doing a raw meet in december.

thewookie
10-29-2010, 10:37 AM
Oct 28 & 29

Sorry for the lack of updates, My grandfather suffered a stroke this week, so I had to move in with him to take care of him. Training took a bit of a backseat, as a result

Oct 28
Squats
Loose Briefs (eating my way into them being tight again)
235lbs x5
325x5
415x3
505x3

Added Reverse Greens. Bar was out of the bands at standup. Switched to Kilo plates as well
180kgx0 (couldnt get it down at all)
230kgx2
280kgx1
330kgx1
370kgx1
Felt good to have a heavy weight on my back again. As i get my weight back to around the 275-280 range, and the gear fits better, should be time for some fun again.

Band Pull throughs
Blue x 10,10,10,10,10

Band GM
Blue x 10,10,10,10

Abs
Blue x 100 reps total

Oct 29
Bench

Raw
4sets of 6 @ 245lbs

4 sets of pause bench (5 reps each, counting down from 5,4,3,2,1,press, to 4,3,2,1,press, down to 1,press) @ 155lbs

Seated Smith Shoulder Press
95x10
135x6
4x185x6
135x20

V Handle Horizontal Row
80x10
135x10
3x180x10
135x15

Y's I's & T's
3 Sets

Hammer Curls
2x8

thewookie
11-02-2010, 12:34 PM
Nov 1
Bench

Tonight was spent working on figuring out the Metal Militia style groove in the ACE shirt. Didn't work up all that heavy, yet got stapled more than once, until we figured out that the shirt needed more jack inorder to keep from sliding further and further up during my setup. didn't do anything of note really.

thewookie
11-06-2010, 10:30 AM
Once again, this week was a real mess and my training suffered as a result.
Got a quick squat session in on Wednesday. First time walking out in 2 years, first time squatting totally raw (no belt either) in at least as long as well. as you can guess, the numbers there sucked lol.

Today
Nov6

Bench
barx5
70kgx6
90kgx6
100kgx6
120kgx6
130kgx6

Long Pause bench (same cadence as last week)
70kgx5
80kgx5
80kgx5
90kgx5

Yoke Bar squats
worked up to 590lbsx1
PR in Briefs & Belt w/o kneewraps

Abs 100 reps

StLRPh
11-06-2010, 12:57 PM
gotta get out of your comfort zone every once in a while, great job

Cricket_Fire
11-06-2010, 01:24 PM
Sorry to hear about your grandpa bro :(

Now lemme here about that squat!

thewookie
11-06-2010, 04:51 PM
Thanks guys. He's doing pretty well, thankfully no paralysis, just severe dizziness. We moved him into the home Friday, so he'll be taken care of.
Next week should be back on track.

thewookie
11-10-2010, 12:47 PM
Monday
Shirt work

Only thing that happened was we found out how little the ACE is doing for me. Tried a bunch of settings and nothing. Gonna go back to the SDP next week.

Floor Press
worked up to 315x1

Green Band Press downs
a bunch

Wednesday
Raw Bench
135x6
185x6
225x6
275x6x2

Smith Overhead Press
Platex15
Plate+25x10x2
2Plates x8 (when i went to put this back in, the hook broke and the bar smacked me on the head pretty damn good. Meh, it was funny. Even funnier were the reactions of those around me... normal people are funny lol
2Platesx8

Horizontal row
Don't remember the weights but finished up with 195x8

Shrugs
225x10
315x10
405x8

Pressdowns
120x10x4

thewookie
11-12-2010, 06:24 AM
Thursday Nov 11

Squat
Briefs on
325x3
415x3
505x1
Added Kneewraps
555x1
605x1
Added Metal Ace Squatter
605x1
695x1
785x1

Last one felt heavy but moved fairly easy all things considered. Bodyweight is sitting at 269, gear is set for a bodyweight of 285. Slowly adjusting my weight to optimize my leverages. I've found my strength is best in the 275-280 ballpark, so i'll slowly be working my way into that range over the next couple months.

Due to time constraints, that was all for the night, I'll get my assistance work done tomorrow when I deadlift

http://www.youtube.com/watch?v=Ms5_d4SJPwo

StLRPh
11-12-2010, 08:19 AM
good job getting in the main lift

thewookie
11-12-2010, 10:37 AM
Thanks. I hate when i have to do a "1 and done" session, but its better than not training at all

thewookie
11-13-2010, 10:03 AM
Nov 13
Nothin' like the smell of Deadlifts in the Morning!

Loose suit
235x5
325x3
Added Belt
415x1
465x1
Straps up
505x1
555x1
Took it up to my opener from Nationals, about 50lbs under my PR. Felt easy, actually pulled too fast and lost my balance at the top.

Straps down
345x10
345x10
345x10
395x10
All of these went super fast, only the last couple reps of the last set started to feel heavy which means one thing... I gotta start cleaning the sand out of my vag and pulling more often...

Standing Abs
Green band x 20 x4

Cricket_Fire
11-13-2010, 12:38 PM
bahaha just watched the vid you put up on youtube - love the line at the start
"at one time I really wanted to have a mustache and lift 500lbs"
"you could do that.. same chemicals" aha

thewookie
11-13-2010, 01:42 PM
haha, yep.

***For those of you who haven't been to the Anvil, the moustache comment came from a 14 year old girl***

thewookie
11-16-2010, 11:50 AM
Nov 15
Bench
Got back in the old SDP today. despite being lighter than the last time i wore it, it was much tighter in the chest. Its gonna take me a few weeks to get used to handling heavier weights in it before I can start seeing touches and progress.
70kgx5
100x5
120x3
Shirt on
170x no touch
220x no touch
240x no touch

Raw Boards
6 triples
worked up to 190kgx3

Green Band Pressdowns
3x20

thewookie
11-17-2010, 12:04 PM
Nov 17
No Chalk and No Knurling Make Deadlifting Suck the Big One...

Beltless Raw Sumo Deads
Worked up to 405x1 x2

Conventional Rack Pulls from top of Knee Cap
405x6 x6

There was no chalk in the gym and the bars are pretty much smooth. It was next to impossible to get a firm grip on the bars as a result. Gonna have to remember to bring my own from now on.

Horizontal V Bar Cable Rows
195x8 x6

Lat Pulldowns
150x8 x3
switched to V Bar
150x8 x2

Bicep Curls
(i always treated biceps like the Pope's Nuts... Simply for decoration with little real use. However, the added lockout work ive been doing has caused me a bit of elbow strain so i've decided to start adding a few sets once a week just to try and get some blood flowing around there)
45x15 x3

thewookie
11-24-2010, 08:34 AM
I know, I know... I've gotten a bit lax on posting. 3 Essays and 2 Exams in 10 days. its been a little hectic

Last Thursday: worked up to a 750ish squat attempt. Didn't sleep much the few days before and it was ugly. Did suspended SSB GM's as penance.

Friday: Speed Bench, 8 triples with 225. General upper body assistance afterwards. Can't remember specifics.

Monday:
Back in the sdp, benching to a 2Bd
got 260kg to touch, took 3 tries to find the right groove, but moved easy. most weight ive had in my hands in months.

Raw 4bd
worked up to 160kgx4x4

Band Pullaparts
Light band 3x10

Blue Band Pressdowns
5x10

StLRPh
11-24-2010, 08:38 AM
looks like your adapting to the shirt, great work

thewookie
11-24-2010, 12:19 PM
yeah, its good to be back in a familiar shirt. I used the sdp when i hit 600 at nationals in may. Interestingly enough, I'm 15lbs lighter than i was then, and with the shirt set the exact same, its gonna take a hell of a lot more to touch. Adding some much needed size on my chest and shoulders has really tightened it up for me. Should be fun!

Wednesday
Deads

Worked up to 465x1 raw & beltless. I think thats a beltless pr, but not sure, either way felt good
Took a shot at 475, got it to my knees, and started rounding so I let it go.

Dimel Deads
155x20 x2

45 Degree Back Raises
35x10 for 3 sets

Sitting down, letting the killer lowerback pump dissipate
1min x3

Leg Curls
135x10 x3

stretched and called it a day

Kiff
11-24-2010, 12:22 PM
Nice training big deads.

Also sweet name :)

StLRPh
11-24-2010, 12:30 PM
sitting down, letting the killer lowerback pump dissipate
1min x3


rofl

Cricket_Fire
11-24-2010, 12:35 PM
You going to Raw Nat's Chris?

thewookie
11-24-2010, 01:38 PM
I'm gonna do the Raw meet in June next year, probably bench only. Colin has been on my case that I haven't taken his raw bench record yet, so i figure I'll take plenty of time, prep for it in collaboration with my training for Geared Nationals in May, and take a shot at it just to shut him up lol

I wanted to do the Raw meet in Waterloo in a couple weeks, but Its right before exams, so i figure that should be my main focus. Its a shame, its shaping up to be a good one

thewookie
11-24-2010, 01:39 PM
rofl

Figured someone would get a kick out of that :P

Cricket_Fire
11-24-2010, 01:47 PM
F exams lol

Yeah that's the one I'll be doing - just decided to do it the other day, so gonna go with the best possible plan - zero prep, zero expectations :D

thewookie
11-24-2010, 01:51 PM
haha, nice. though with that 600lbs pull i saw a while back in training, i wouldn't set my expectations too low if i were you lol

Good Luck Bud!

thewookie
11-26-2010, 08:09 AM
Nov 25
ME Squat
Straight Bar w/Blue Band

Worked up to 515 in briefs. Couldn't get depth through any of them, and wobbled a bunch in the bottom. Gonna bring the band tension way down (probably to just a green) so that there'll still be enough weight in the bottom to get depth while overloading the top.

Straight Bar GM's
245x5x5

Abs

thewookie
11-30-2010, 09:55 AM
Nov 29
ME Bench
Full Range Shirt

170kgx no touch
220kgx no touch
260kgx no touch
280kgx sandy vagx2

I could get it down ok, but kept caving and losing my arch, leaving me with jack **** all off the chest... Next week is raw full range, then back in the shirt the week after.

4Board raw
140kgx5
160kgx5
110kgx 17 (decided to punish myself for the vagtastic benching with some higher rep stuff)

Band Pullaparts
Light x 12 x5

Band Pressdowns
5 sets x 20 with Green
1x25 with Light

thewookie
12-01-2010, 12:45 PM
Dec 1
Beltless Conventional Deadlift

155x3
245x3
325x3
415x1
445x1
475x1
If a butterfly had landed on the bar, or a single piece of chalk, i would have missed it. It came great to the knees and from there was one of the hardest pulls of my life. But its a 10lbs PR over last week, and I'm sick as a dog, so I'll take it ;)

Dimel Deads
2x20 @ 155

Yoke Shrugs
Worked up to 2x10 w/ 4Plates + 25 on each side

Face Pulls
4x10

45 Degree Back Raise
3x10 w/45lbs

Great session all in all.
Squats tomorrow

Also, shout out to my buddy Azlan. He's been training with me for a few months off and on. Today he pulled a 45lbs Deadlift PR after not being able t train for a few weeks and also being sicker than hell. 240 with a miss at 245 @ tops 140 bodyweight is a hell of a good start. Hell, lil ****er's starting to grow a yoke :P

thewookie
12-02-2010, 09:38 PM
Dec 2
ME Squat

155x5
245x5
Briefs on
335x1
425x1
515x1
625x1
675x1
Suit on straps down
765x FAIL
It wasn't even close, i called 'Take it" on the way down...
Straps up
765x0
Stood it up, didnt feel good, so called it a night there.

Clint figures that the groove with the suit ontop of the briefs is gonna be different enough that I'm gonna need to work the groove earlier in the night.

SSB Chain Suspended GM
worked up to 3 triples at 2 plates/side

Abs
100 Reps

thewookie
12-04-2010, 09:42 PM
Dec 4
DE Bench

Missed yesterday with a cold, so I made up for it today

Warmup
75kgx5
95kgx3
125kgx3

DE Bench (all of these were done with a light band looped under the bench and outside the 25kg plate.
75kgx3
75kgx3
75kgx3
75kgx3
85kgx3
85kgx3
85kgx3
95kgx3

I know some of you are wondering why I worked up to 125kg before doing dynamic effort. I've found in the past that working up above where I plan on doing my DE work makes it feel even lighter and helps with maintaining faster bar speed. Little bit different, but it works for me.

JM Press
6 sets
95x5

Green Band Overhead Extensions
5x10

Cricket_Fire
12-05-2010, 01:06 PM
Nice work

I call bs on the 100 reps of abs.. you did 1 set, laughed about something, and called each chuckle a rep

thewookie
12-05-2010, 05:15 PM
haha, nah, the 100 reps of green band standing abs has become a staple in my training. I'm really feeling a difference in stability during the squat. All the laughing that goes on at the anvil gets counted as GPP :P

thewookie
12-10-2010, 10:51 AM
Dec 6
ME bench
no spotters so did a bunch of reps raw. nothing of note.

Dec 8
Deadlift
Conventional beltless
worked up to 475x1, missed 485 at knees when back rounded. decided not to chance it

Legpress
worked up to 5 plates/side x 20 then stripsets to failure to empty carriage

45 degree back raise
45lbsx 15x 3



Dec 9
ME Squat
SSB w/ 3 double-length suspended chains/side
Worked up to two singles @ 630 in briefs w/belt

Sumo Rack pulls
bar set 3 inches below bottom of knee when in stance
Briefs w/ belt
Quadded Monster Mini
barx5
135x5
225x3
315x1
365x1
Bands off
405x1
495x1
600x1
My sticking point is right at the bottom of the knee cap, so i figured getting a couple inches lower than that would help me work on keeping speed up through this section.

KB Swings
24kgx10 x2
32kgx10

Banded Abs
100 reps

Dec 10
DE Bench
3x3x185
3x3x205
3x3x225
triples at 225 felt fastest of all

DB bench
40x 30 seconds
55x 30 seconds x 2

Close Grip decline
3x10x185

Seated military
3x10x135

Triceps Pressdowns
3x10x110

thewookie
12-14-2010, 12:09 PM
Dec 13
ME Bench

Missed did several rounds of agressive abdominal thrusts (Spent the night yacking my guts out with the flu) instead

Dec 14
Deadlift

York University was closed due to a fire that wiped out all power and (ironically) heat
Gonna try and pull wednesday morning

Cricket_Fire
12-14-2010, 03:27 PM
How're you guys for snow? We've got the military trying to save people stranded on the highway right now aha

thewookie
12-14-2010, 09:15 PM
haha, no G.I. Snow's out in the streets here. only about 6-8 inches. Hope you and your fam are safe Keen

thewookie
12-16-2010, 09:54 PM
Dec 16
ME Squat

6 chains/side. chains were completely off ground at top save 1-2 links total
barx5
145x5
235x5
Briefs on
415x1
505x1
Suit on
595x1
685x1x3
Nose bled like a faucet on the first two. groove was way off... pissed me off something fierce
Chains off
685x1
Moved real easy (As it ****ing well should... its 685 for Christ's sake!), groove was more stable. Thinking the Chains may have been really screwing with my groove.

Sumo Pulls
Went up to an easy single @ 505 with straps down on the loose suit

KB Swings x10 supersetted with Green Band standing abs x 20
3 sets each

thewookie
12-17-2010, 03:32 PM
Dec 17
DE Bench
Light Band looped under bench

Barx3
135x3
185x3
225x3
225x3
225x3
225x3
225x3
275x1
295x1

Seated Smith OH Press supersetted with front db raise
135x5 / 25x10
185x5 / 25x10
185x5 / 25x10
205x3 / 25x10
205x3 / 25x10

V handle Horizontal Row
worked up to 2 sets of 225x10

Pull over Machine
140lbsx5
180lbsx5
230lbsx5

Pressdowns
60x10
80x10
100x10
120x10

Preacher Curls
70x10
90x10

thewookie
12-20-2010, 09:13 PM
Dec 20
ME Bench
Tried a new elbow path with the Metal Ace shirt. Figured the added bodyweight may give me a bit more.
75kgx5
95kgx5
115kgx5
135kgx2
Added Metal Ace Shirt & 3bd
155kgx2 (forced touch on the second. dumped it and recovered)
175kgx2
205kgx1 (stopped at exactly 3bd height. kept shirt exactly at this setting)
225kgx1
255kgx1
275kgx1

All of these moved real easy and felt great. Gonna take one board off each week until I'm going to the chest, then start back at 3bd with a heavier weight. I figure with a denim-y shirt like the ACE will give a ton of pop off the bottom, so next week going over 275kg isn't out of the question at all.

Close grip 4bd raw
125kgx5
155kgx5
125kgx17 rep out

Band Pressdowns
Green x 100 total reps.

thewookie
12-23-2010, 10:29 PM
Dec 23
ME Squat

Briefs and Belt
Worked up to 695x1
Flew up, would have gone heavier though, with it being the holiday season, we didn't have enough spotters

Speed Pulls
6 singles. finished with 465

Romanian DL
135x10
2x 185x10
225x10

Band Standing Abs
100 Reps

thewookie
12-27-2010, 08:45 PM
Dec 27

This week is pretty much a forced deload due to a bunch of the guys being unavailable to train at the Anvil because of the holidays and my University's gym being shut down for the break.

Was gonna bench today, but woke up sicker than all hell. Sweating like mad, no voice, couldn't cough or sneeze without my head feeling like I was in the hole with a 900lbs squat. Regardless, today was moving day for my Grandfather (moving his stuff from the house into the nursing home), so i spent the day moving furniture. Highlight of my day was moving a fridge up 3 flights of stairs, into the truck, then down two flights on the other end. Got home and was gonna try and atleast go get a speed bench session in today. Instead, I put myself into a cough medicine-induced coma and slept for several hours.

thewookie
12-31-2010, 12:17 PM
Dec 30
ME Squat

Reverse Light Bands. Bar was out of bands completely at standup.
Worked up to two singles @
845lbsx1
900lbsx1

9 was a bit high, overjacked the straps a bit and, lets face it got a little scared :P

Romanian DL
225x12x4

Green Band Abs
5x20

3ReYUzAs09E

thewookie
01-06-2011, 02:22 PM
Gonna be off for a week or two. Got rear-ended at a stoplight today. Our car looked ok, but other guys was totaled (sub compact vs Nissan Rogue... we won :P) spent the day at the ER, my mom was hurting pretty badly (2 slipped disks in her back, one in her neck) and I didn't bother getting checked. Feels like I used to at the end of the football season back in the day.

thewookie
01-24-2011, 09:30 PM
First real week back after the car accident. Trained twice last week to test out the back. Wound up pulling a new DL PR @ 620. Got 650 to my knees and stalled out (I was geared to the max of course lol). should have taken a smaller jump for another pr, but had to give 650 a run.

Mon Jan 24
ME Bench

135x5
185x5
225x5
275x5
315x5
Added Slingshot
365x3

Something was feeling a bit off, so I decided to move on to something a little different

Pin Presses
Set so that sets up to 405 got about 5 inches of clearance off the pins (by my last set I was getting maybe 3/4" - 1" clearance at full lockout. Damn Squishy Bench!!!

Triples from 135-515
Singles from there up to max at 669 (mixed kilo and lbs plates). Think its a new PR, but not sure
Stripset
405x15, 315x15, 225x10, 135x12

JM Press
135x10 x2
185x6
225x6

Pressdowns
Took 2 greens looped from the top of the cage and put a bar suspended from them.
100 total reps
45,30,25

Couple sets of 20 rep DB rows (not sure what our one DB at the Anvil weighs. somewhere in the 70-80 range

Called it a day there

thewookie
01-26-2011, 07:00 AM
Tues Jan 26
Deadlift/DE Squat

Conventional DL No Belt
Worked up to a miss at 495
Back still isn't 100% yet after the crash

DE Squat
6x2 @ 315
2x2 @ 365

I hate walking out with a 7' bar. The rack was also designed for a narrow stance squatter, so going slightly over shoulder width was interesting. Didn't have a box, and didn't bother with a belt or briefs like normal.

Romanian DL
3x10x135

45 degree back raise with a 45lbs plate
3x20

StLRPh
01-26-2011, 08:16 AM
Very nice PR on DL (even gear-whored out:))

Cricket_Fire
01-26-2011, 09:38 AM
You doing the Montreal meet?

thewookie
01-26-2011, 10:50 AM
You doing the Montreal meet?

Nah bro. Wanted to, but just not in the budget right now. Rumor has it there's an amateur CPF meet in Toronto in March, so if so, I'll be doing that one. Considered doing the 100% raw meet in a couple weeks, but my Asthma meds violate the WADA doping code, and getting a TUE is a pain in the ass if I only need it for one meet.

thewookie
01-29-2011, 09:57 AM
Couldn't train Thursday. Members of the crew were either injured, prepping for a meet this weekend, or had other obligations, so I moved my Squat session to Friday and did Dynamic Bench on Saturday

Jan 28

Olympic Squats (I ****ing HATE narrow stance, high bar squats!!!!!!!!!!!!!)
Worked up to 435lbs

Romanian DL's
135x10
185x10
225x10 x3

Quasi GHR (Elevated back of 45Degree Back Extension by 8" and folded a Yoga mat to create a rounded pad... actually worked quite well. Patted self on the back x 3)

10,10,10,10,15. Sets 3&4 were done holding onto a 45lbs plate across the chest

Done. Back was killing me afterwards. Still not 100% after the accident.

thewookie
01-29-2011, 10:01 AM
Jan 29
DE Bench

Warmed up with Pin Press 405x3 x2 from Pin 10. Bar moved about 6 inches from pin 10

Bench (all sets of 3)
Changed Grip every set or two
135
185
185
185
185
205
205
205
205

Close Grip (Thumbs from smooth)
185x8
185x8
205x8
225x8
225x8
225x8
added Sling Shot
275x8
275x8

Lateral Plate Raises
25x10x5

Front Plate Raises
55lbs (25kg plate) x10 x5

StLRPh
01-29-2011, 10:57 AM
how do you like the Slingshot?

thewookie
01-29-2011, 03:17 PM
Check your inbox

thewookie
02-01-2011, 07:17 AM
Jan 21
ME Bench
Clint gave me his old SDP today, since he picked up a gently used one from a lifter with an Inzer deal who had probably half a dozen or so of them kicking around. Hadn't intended on shirting up, given I was running on about an hr's sleep, but when life hands you a new shirt, you shirt up.
Wound up playing around in the 550 range. got it to about 2 bd height on 3 separate sets. Packed it in from there and did assistance work.

Close Grip BP
135x5
185x5
225x5
added slingshot
275x5
315x5
365x5
Did these with a 1 second pause at the bottom to try and kill some of the bounce from the sling. went easy

Lateral Raises
25lbs plate x 10 x3

Band Pull aparts
"Strong" El Cheapo Band from Wal-Mart x 25 x 3

thewookie
02-01-2011, 07:19 AM
Not sure if I'll be able to get to the University gym, since they may be closing early with the pending snowstorm hitting most of the continent today. Haven't been on any of the 24hr US news networks (we don't have any of those in Canada, and it's nice :P) so not sure what ridiculous name they've given this storm... Snowpocalypse, Snowmageddon, Snowly ****... w/e

thewookie
02-02-2011, 12:51 PM
Feb 1
Deadlift

Conventional with Belt
Worked up to 2 singles at 495. My back started seizing up and I decided to call it on the main lift there, so I could get my accessories done. Since the car accident, It locks up real bad on pulls. Gonna need to see my chiro again soon, but not sure exactly when I'll have the opportunity.

Deadlift standing on 4 inch blocks
155x3
245x3
335x3
385x3
425x3

Surprised by the deficit pulls. I was in a much narrower stance than normal, 4" off the ground (Which, with my short-ass arms makes for a real long pull) and pulled easier than when I was on flat ground...

T-Bar Rows
Varying grips
This wound up being a lot of work. 3 skinny ab freaks were on the 45 degree back extension for about half an hr, and I really didn't want to go elsewhere and do something else and risk losing dibs on the machine next.

1Plate x10
2Plates x10
3Plates x10
4Plates x10 x4
3Plates to failure (17 reps) x1
2Plates to failure (22 or 23 reps) x1
1Plate x15

Ghetto Glute Hams
Jacked the back of the 45 Degree Back Extension up about 10", placed a folded up yoga mat on the pad. Worked like a charm!
15 Total sets
Ranging from Bodyweight x 12 to sets of 6 with a 45lbs plate

45 Degree Back Extension
5x10 +45lbs

thewookie
02-04-2011, 06:56 AM
Feb 3
ME Squat

Felt good to be back squatting in gear. Wanted to put near max on my back this week to test it out, and the bands allowed me to do so while not stressing the back in the bottom. Good test run, and thankfully it seems my back is on the mend from the car accident.

Box Squats
Box set about 1" below Parallel

Blue Band x5
Blue/Green x 3
155+Blue/Green x3
Suit on w/ Straps down. No briefs
245+Blue/Green x2
Added Belt
335+Blue/Green x2
385+Blue/Green x1
Miss grooved it quite a bit and felt a stabbing pain in my groin. I was tucking my lower back way too much to get under the weight and hit depth, so I decided to raise the box height to about 2" above, so I could stay in the groove a bit better and take some of the tension off my lower back.

Box height 2" above parallel
335+Blue/Green x2
385+Blue/Green x2
425+Blue/Green x2 x3
475+Blue/Green x1
425+Blue/Green x2 x2

Arch Back Good Mornings
155x5
155x5
205x5
205x5
155x5

Green Band Abs
100 reps