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Sensei
12-29-2005, 11:25 PM
Starting a new log. I'll be trying to hit some decent numbers at a meet in late March or early April.

Thursday, December 29, 2005 - BP
BP: bar x 10-20 x 2sets, 135 x 6 x 2sets, 225 x 5, 240 x 3, 225 x 3 x 2sets
Bent Over DB Laterals: 10lbs x 10 x 4sets
Pull-Downs: 140lbs x 10, 160 x 10, 180 x 10, 200 x 10

Sensei
12-30-2005, 09:40 PM
Friday, December 30, 2005 - Aux.
One Arm Press (53lb KB): x10 x 3sets
Windmills (53lb KB): x10 x 3sets

deeder
12-30-2005, 09:54 PM
Is that supposed to be 2005 in the thread name?

Sensei
12-30-2005, 10:03 PM
You have me stumped... The log started yesterday. I'm not sure what you mean.

edit: Ok, I got it. Basically the title is "From December 29, 2005 until my next powerlifting meet whenever that is" - at least that's what it's supposed to mean.

deeder
12-31-2005, 10:29 AM
You have me stumped... The log started yesterday. I'm not sure what you mean.

edit: Ok, I got it. Basically the title is "From December 29, 2005 until my next powerlifting meet whenever that is" - at least that's what it's supposed to mean.

Ohhhhhh... Gotcha! Sorry about that, I thought you meant it was a journal UNTIL your next meet. Which obviously wasn't the 29th :p Thanks for clearing that up!

Bob
12-31-2005, 10:57 AM
Which meet are you going to be in Sensei?

Sensei
12-31-2005, 11:13 AM
I haven't decided yet, but I'm looking at a NASA meet in late March, or (if they have it again) an APF meet in early April. If you know of any meets around that time in the NE, IL, IA, or MN area, let me know. Thanks.

Sensei
01-01-2006, 10:12 PM
Sunday, January 1, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3 x 3sets*
Ab Pulldowns: 100lbs x 10 x 3sets
Hyperextensions: x10 x 3sets
Green Band Leg Curls: x10 x 3sets

*= w. belt

My squat form has changed since my hamstring/hip injury - my knees tend to track more in front of my toes and I use a narrower stance. Right now, I'm trying to return to a wider, sitting back, PL-style squat.

Everything felt crummy today - probably being out late last night didn't help things much.

Sensei
01-03-2006, 05:41 AM
Monday, January 2, 2005 - Aux.
Windmills (53lb KB): x10 x 4sets

Sensei
01-05-2006, 10:08 AM
Wednesday, January 4 - Aux.
2-Hand KB Swing (72lb): x10 x 2sets
1-Hand KB Swing (72lb): x10 x 2sets
Military Press: bar x 10 x 2sets, 135 x 5, 145 x 5, 150 x 3 x 2sets

Did this session from 10:30-10:45pm last night. It was all I had time for.

BigOldDad
01-05-2006, 10:46 AM
Kick their arses Sensei

Sensei
01-05-2006, 03:01 PM
Thanks Dad. We'll see - got a loooong way to go.

Thursday, January 5 - Aux.
Pull-Ups: x6 x 6
Short session - time to go home.

Sensei
01-06-2006, 10:51 PM
Friday, January 6, 2006
GM: bar x 10 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets
BP: bar x 10-20 x 2sets, 135 x 6 x 2sets, 225 x 4 x 3sets

lilmase1153
01-06-2006, 11:02 PM
What type of numbers you looking to hit at this upcoming meet?



Oh and goodluck

Sensei
01-07-2006, 12:08 AM
Thanks Lilmase!

If my hamstring holds up and the training goes well, and I end up going to the NASA meet, then I'll realistically be looking at something like 510/340/500, assuming I can get my bench shirt figured out by then. I'd be pretty happy with that and the bench, DL and total would be PRs.

If it's APF, then probably +50lbs for my squat (w. the monolift and briefs).

Sensei
01-07-2006, 09:51 PM
Saturday, January 7, 2005
Windmills (53lb KB): x10 x 6sets

Clifford Gillmore
01-07-2006, 10:17 PM
Good luck with the meet, crazy man :P

Sensei
01-07-2006, 10:30 PM
Thanks Risk!

Sensei
01-11-2006, 11:20 AM
Tuesday, January 10, 2006 - SQ
Low Box SQ (10"): bar x 6, 135 x 6, 225 x 3 x 2sets, 315 x 3 x 2sets*
Hang Power Snatch: bar x 3, 95 x 3 x 2sets, 135 x 3
Hyperextensions: x10 x 3sets

*=w. belt

A 10" box puts me well below parallel. I really focused on sitting back - hip flexibility will need some work, but everything went pretty well.

Sensei
01-11-2006, 08:20 PM
Wednesday, January 11, 2006
Windmills (53lb KB): x10 x 6sets

Clifford Gillmore
01-12-2006, 04:05 AM
Good effort on the box squats!

Sensei
01-12-2006, 02:32 PM
Thanks Risk - I'll post a video of it probably later tonight.

BigOldDad
01-12-2006, 02:40 PM
Sensei- How do those Windmills help you with your big 3 ?
(Remember I am a moron so don't get offended.)

I notice you have always done them.

Sensei
01-12-2006, 02:52 PM
To be totally honest, I don't know if they help or not. They do work the obliques pretty hard, and the hips and hamstrings somewhat. My lower back is feeling pretty strong these days, so I think I can at least somewhat attribute that to the windmills...

Right now, they're the one thing I can do at home anytime I want, so I do them as just extra core work on my days off from the gym...

Sensei
01-12-2006, 09:49 PM
Low Box Squat (10" - 225 x 3, 315 x 3, 315 x 3) Video Clip: http://media.putfile.com/low-box-squat-315

drew
01-12-2006, 10:29 PM
Nice sqauttin' Sensei. I did notice the slightest rock when you sit back on the box, but other than that your form looks terrific. Good luck with your goals. I'm actually looking to hit similar numbers at an APA meet in late march (500/300/500).

Sensei
01-12-2006, 10:46 PM
Thanks Drew! Definately a slight rock on those - I'll work on it!

Kiaran
01-12-2006, 10:56 PM
Damnit, new year begins and everyone has to start a new journal... Good luck on preparation for your meet, man. Squat video looks outstanding to me. I see a little hesitation before the descent on that last set of 315 :D I do the same thing after I undock too.

Sensei
01-13-2006, 03:29 PM
Thanks Kiaran. It's been a while since I've done them - hopefully they'll get stronger quickly.

Friday, January 13 - BP Aux.
Military Press: bar x 10, bar x 6, 135 x 3, 155 x 3, 165 x 1, 165 x 2, 145 x 6 x 2sets
Pull-Ups: x10, x8, x8

Clifford Gillmore
01-14-2006, 12:16 AM
Solid work on the milies.

Sensei
01-15-2006, 01:43 PM
Thanks Risk - I don't really care that much about overhead pressing, but I'd like to be able to overhead press bodyweight this year.

Saturday, January 14, 2006 - SQ
SQ: bar x 6 x 2sets, 135 x 4, 225 x 3, 315 x 2*, 365 x 2**, 405 x 2**
GM: 135 x 6 x 3sets

*=w. belt
**= w. belt and knee wraps

Squats felt pretty good. My hamstring and hips are definately feeling it today, but I'm happy w. the session.

KevinStarke
01-15-2006, 03:08 PM
damn man awesome squatting.

Sensei
01-16-2006, 12:56 AM
Thanks Kevin!

Sunday, January 15, 2006
Windmills (53lb KB): x10 x 5sets

My bad hammy is DEFINATELY feeling yesterday's squats... Icing right now.

KevinStarke
01-16-2006, 09:58 AM
Nice windmills man, sucks about the hammy, never a fun muscle to have hurting.

Sensei
01-16-2006, 03:39 PM
Yeah, the left hammy/groin issue has been bothering me for 5 months now. At least I can squat, I guess...

Monday, January 16, 2006
One Arm KB Press (53lbs): x10 x 8sets

Clifford Gillmore
01-17-2006, 06:19 AM
God damn I need to get me a set of kettlebells.

Sensei
01-17-2006, 11:08 AM
God damn I need to get me a set of kettlebells.
Definately not a necessity by any means, but they are fun!

I'm not recommending anyone do this necessarily, but before I bought the kettlebells, I would have NEVER done one-arm pressing with 50 or 70lbs absolutely cold (no warm-up whatsoever), but I do it all the time now.

bschatz88
01-17-2006, 11:10 AM
God damn I need to get me a set of kettlebells.

Ditto. After watching you use them they look like fun

Kiaran
01-17-2006, 10:22 PM
Squats are inspiring, Sensei. 4pps is no joke.

Sensei
01-18-2006, 09:31 PM
bschatz & Kiaran - Thanks guys! I appreciate it!

Wednesday, January 18 - SQ
Power Snatch: bar x 6, 75lbs x 3, 115 x 3, 135 x 3 x 3sets, 135 x 1
Front SQ: 135 x 5, 225 x 3 x 2sets, 250lbs x 2
One Arm KB Swing (72lbs): x10 x 2sets

The little one went to bed early, so I had a little more time to train. Felt crummy though and my form on just about everything sucked... I think I taped a set of KB swings, but the battery was running out - I'll try to post it later.

Clifford Gillmore
01-19-2006, 05:12 AM
Front Squats are awesome there man!

BigOldDad
01-19-2006, 05:16 AM
Sensei - How long has it taken you to get to these massive weights you are lifting?

BOD

Kiaran
01-19-2006, 09:26 AM
Checked out all your vids in your sig. I really like your squat form, man. And was that overhead squat with 2pps? If so, that was nuts. Oh, and what is up with the "Steve" vid? Is that 5pps?

Sensei
01-19-2006, 10:42 AM
BOD,
They certainly aren't "massive". I trained a lot when I was younger, but I wasn't particularly strong. I've been training consistently for the past 6 years or so. My progress is nothing notable..

Kiaran,
Thanks! The overhead is just 135 - it looks like more because it's a thick bumper plate... Oh, no.. yeah, it IS 225... yeah... (edit: It's 135...)
Someone on another forum hooked me up w. that video of "Steve" - Isn't it amazing that people like that somehow don't end up in the obituaries?

ericg
01-19-2006, 11:15 AM
Nice journal Sensei.

Those ovhd squats are awesome. I cant even lift a broom stick let alone the oly bar. You have any pointers to get better at them?

Sensei
01-19-2006, 02:40 PM
Thanks Eric!

Shoulder, hip, and hamstring flexibility is really key. Doing some "dislocates" w. a broomstick to loosen up your shoulders will help. Also, DB/BB pullovers should help if you go light and stretch the shoulder girdle while keeping tension.

ATF front squats will help too but, again, hip and hamstring flexibility is key.

When you're learning the movement, start at the bottom and start w. no weight - just put your arms above you. Raise your arms up and really focus on keeping your head up, your arms up and behind your head slightly, and your lower back as arched as possible. When you can get into position like this (or pretty close), then add the broomstick, and then maybe light DBs, then the BB, etc.

edit: Also, moving your arms outward on the bar/broomstick (like a snatch grip) might help if you normally take a closer grip.

ericg
01-19-2006, 02:57 PM
Thanks a ton. I am going to go at them again today.

MixmasterNash
01-19-2006, 04:36 PM
You should write some WBB articles on things like the OHS.

I can't sit in a bottom position squat without my hands in front for balance. It's frustrating.

Sensei
01-19-2006, 10:23 PM
Eric,
Good luck. Let me know how it goes.

Mix,
Thanks for saying so! Recently, I read "Athletic Body in Balance", by Gray Cook, and I came across a paragraph talking about teaching the squat from the bottom up, rather than as it is always taught (top down). It made a lot of sense. He also recommends starting w. the heels slightly elevated and a low support for your hands while you getting used to finding proper position at the bottom of the squat (NOT when actually doing the squat) - you might give that a try too.

Here is a clip w. a set of power snatch, front squat, and KB swings. Everything is really not the best - the snatch is "zero point extension", the front squat is weak and hunched over, and the KB swings are a lot of lower back and 2 reps shy of 10! http://media.putfile.com/111806

Sensei
01-20-2006, 03:22 PM
Friday, January 20 - BP
BP: 135 x 10 x 2sets, 225 x 3, 240 x 2, 250 x 1
3 Board Press: 250 x 5
2 Board Press: 250 x 3 x 2sets

Sidior
01-20-2006, 06:37 PM
solid back and front squats man, your gonna do well at the meet

KevinStarke
01-20-2006, 06:47 PM
great pressing sensei

ericg
01-23-2006, 06:32 AM
Nice session sensei.

I still need a lot of work with the ovhd squats. I cant seem to keep the broom stick from drifting forward, so if it had any amount of weight i would fall on my face! I think it could be a shoulder flexibility issue, probably some other issues as well. I willl keep plugging away at them though. I might take a video of some of my form issues in the near future, so keep your eye out! Thanks again.

bschatz88
01-23-2006, 09:07 AM
Friday, January 20 - BP
BP: 135 x 10 x 2sets, 225 x 3, 240 x 2, 250 x 1
3 Board Press: 250 x 5
2 Board Press: 250 x 3 x 2sets

Excellent pressing strength Sensei.

Sensei
01-23-2006, 02:26 PM
Sidior, Kevin, and Bschatz88,
Thanks guys! I absolutely hate bench press, but I'm trying to change that...

Ericg,
Keep working on the things I mentioned before. Also, you can try one-armed overhead squats as you are working on your shoulder, hip, hamstring flexibility. I look forward to seeing some video if you get some.

Kiaran
01-23-2006, 11:18 PM
Nice moves, Sensei. I agree, video of "Steve" cracked me up, and yeah, looked like some madman on PCP trying to end it all with a squat. Amazing.

Sensei
01-24-2006, 08:30 AM
Thanks Kiaran.

Monday, January 23, 2006
Manta Ray SQ: bar x 6, 135 x 3, 225 x 3, 315 x 2
SQ: 315 x 2, 385 x 1*
Windmills (72lb KB): x10 x 3sets
Hyperextensions: x10 x 3sets
Ab Pulldowns: 80lbs x 10 x 2sets, 100lbs x 10 x 2sets

*= w. belt
Squats felt unbelievably heavy today. Windmills went well.

Guido
01-24-2006, 03:56 PM
Awesome with the kettlebell work, man. Wish we had a manta ray at my gym. :(

Guido
01-24-2006, 04:00 PM
I haven't decided yet, but I'm looking at a NASA meet in late March, or (if they have it again) an APF meet in early April. If you know of any meets around that time in the NE, IL, IA, or MN area, let me know. Thanks.Hey man. There's a WABDL meet in Collinsville, IL on April 1st (just outside St. Louis). It's called the WABDL Heart of America Bench Press and Deadlift Championship. Pretty much my whole PL team will be there. Would be cool to meet you if you happened to show, and you could see the Illini powerlifting team DOMINATE. We're a fun group and it would be a fun time if you wanted to hang out. :D

ericg
01-25-2006, 05:40 AM
Nice work Sensei. How do you like using the manta ray for squats?

Sensei
01-25-2006, 06:59 AM
Thanks Guido! I'll talk to my occasional training partner/handler and see about that meet - I know we're leaning towards a full PL meet, but that sounds great!

Thanks ericg! Actually, I can't stand the manta-ray. I absolutely hate it. I'm just trying to mix it up.

BigOldDad
01-25-2006, 08:51 AM
Woe sensei- I just checked out one of your squat vids. Your stance is so wide. Is that a self preference thing?

Sensei
01-25-2006, 11:09 AM
Woe sensei- I just checked out one of your squat vids. Your stance is so wide. Is that a self preference thing?
More of a powerlifting thing. Front squats, manta-ray squats, and high-bar squats I do w. a narrower stance, but I usually take a wider than shoulder-width stance on regular squats.

KevinStarke
01-25-2006, 02:42 PM
You should see the 165 that trains with us, looks like he's gonna do a side split when he squats and deads.

Sensei
01-25-2006, 02:53 PM
Since I hurt my hamstring/adductor, my stance has come in quite a bit. I working on widening it back out and sitting back more.

Squatting wide can really feel like your legs are being pulled out of their hip sockets at first.

Sensei
01-27-2006, 03:28 PM
Friday, January 27, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 3sets, 225 x 3
3-Board Press: 245 x 3, 275 x 3 x 3sets
BP: 225 x 3

Right shoulder was feeling it today. I'm in the middle of a move and I hate life right now. Probably won't be much for training until we're done...

MixmasterNash
01-28-2006, 05:46 PM
Damn you to hell for putting the idea of windmills in my head. Very strange things hurt now. I can't imagine doing them with 70lbs -- I hereby declare that to be extremely impressive. I'm definately going to do them again though...

KevinStarke
01-29-2006, 12:12 PM
Sorry to here about the moving issues man. Great benching though, nice 3 boards

Kiaran
01-29-2006, 10:22 PM
Good luck with the move, Sensei. They say it's one of the most stressful things people can do...and I believe it.

Sensei
01-30-2006, 07:30 AM
Damn you to hell for putting the idea of windmills in my head. Very strange things hurt now. I can't imagine doing them with 70lbs -- I hereby declare that to be extremely impressive. I'm definately going to do them again though...
Thanks Mix! I'm glad you like them. Are you using DBs?

Kevin, Kiaran
Thanks guys. We're done w. all the heavy moving now. Things should get better quickly.

Sunday, January 29, 2006
Windmills (53lbs KB): x10 x 6sets

Sensei
02-02-2006, 11:22 PM
Thursday, February 2, 2006 - SQ
SQ: bar x 6, 135 x 3, 225 x 3, 315 x 1, 315 x 2, 315 x 3 x 2sets
GM: 135 x 6, 225 x 3 x 2sets
Windmills (w. 72lb KB): x10, x10
Ab Pulldowns: 80lbs x 10, 100lbs x 10 x 2sets

Still living out of boxes. Left hip and hamstring were really bothering me. I think I got the GMs and windmills on video and I'll try to upload them tomorrow.

Sensei
02-03-2006, 03:22 PM
Here are the clips of GMs and KB windmills from yesterday's training session: http://media.putfile.com/GMs--Windmills

drew
02-03-2006, 04:24 PM
Very impressive Sensei.

Get those elbows forward on the GMs or you'll find the bar wanting to roll over your head. :D

Bob
02-03-2006, 04:38 PM
Dang nice job on those GMs Sensei... and the windmills too..

Can anyone explain Drew's comment?? I do't get the elbows forward... I do my GMs close to what Sensei's form is... but my arch seems to keep the bar on my back.. I don't feel any roll... unless I go below parallel... LOL .. not recommended.. OUCH.

drew
02-03-2006, 08:03 PM
On squats and GMs, you should always try to pull your elbows forward to help keep the bar on your back and keep it from throwing you forward on squats. (Or rolling over your head on GMs)

Sensei
02-04-2006, 05:32 AM
Thanks Drew. I'll work on it. My elbows rotate in as I lower into my squat (or GM). I usually don't have problems with the bar rolling up on me. I could stand to work on my shoulder flexibility though and as things get heavy, I always feel like my upper back strength is lacking. Part of it is that I rarely get upper back worked into the limited training I do. I'll be setting up a training plan for the next 8 weeks - definately let me know what you think.

Friday, February 3, 2006
Push-Ups: x20, x10*, x10*, x20 x 2sets, x20*

*= w. 35lbs of 2.5year old on back

drew
02-04-2006, 09:18 AM
Nice pushups :D

I always find with GMs that when I get above 285 or so, the bar starts wanting to roll forward and then I really have to concentrate on keeping it locked down.

bill
02-04-2006, 05:18 PM
Good GM, do the windmills work what core and shoulder?

Sensei
02-04-2006, 08:21 PM
Thanks Drew. It's been a while since I've gone that heavy, but I hope to get there again soon.

Bill,
Windmills work your obliques, hips and hamstrings. Your shoulder and upper back gets some work, but after your technique gets established it's not too bad.

Saturday, February 4, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 2sets, 225 x 5, 225 x 4
BP (w. chains): 205 x 2 x 2sets
Bent-Over Laterals + Bent Over Front Raise: 10lbs x 10+10 x 4sets

KevinStarke
02-05-2006, 12:01 PM
Nice benching man, gotta love chians.

Sensei
02-05-2006, 05:57 PM
Nice benching man, gotta love chians.
Thanks Kevin. Yeah, I love chains. My bench training weights have been hovering at about 210-240 for as long as I can remember now - trying to bring that up one way or another.

KevinStarke
02-05-2006, 06:09 PM
It happens man bench is definitelly the slowest moving of the big 3.

Clifford Gillmore
02-06-2006, 05:38 AM
Solid workouts none the less big man!

ericg
02-06-2006, 05:53 AM
Nice sessions Sensei. Love the vids, looking good.

Sensei
02-06-2006, 09:43 PM
Thanks guys!

Monday, February 6, 2006
Pull-Ups/Chin-Ups: x8 x 4sets, x6 x 3sets

Later that evening... (before sleepy time)
Windmills (w. 53lb KB): x10 x 4sets

A friend and I have tentatively planned to go to a NASA meet on March 25 - so, unless something better turns up in the next couple of weeks, I'm starting prep for that.

Here's a tentative training schedule - I'll try to make it as simple as possible so it will be easier to stick with.

Basic training schedule is three training sessions/week w. one or two extra workouts consisting of shoulder press or core work (windmills and/or swings) w. kettlebells. I will alternate between 2 squat - 1 bench/week and 2 bench - 1 squat training sessions/week. On weeks where I am training an exercise 2x/week, I will have one session heavy and one session w. chains. On weeks w. only one session for the exercise, I will train w. higher reps (5+) for higher volume.

I would like to do as much board press and shirt work as possible, because I still haven't been able to touch anything w. my RageX. BUT, I rarely get to work w. a partner, so shirt work, etc. will be whenever I have a chance.

Week 7 (2/5-2/11): SQ (heavy), BP (high rep), SQ (chains)
Week 6 (2/12-2/18): BP (heavy), SQ (high rep), BP (chains)
Week 5 (2/19-2/25): SQ (heavy), BP (high rep), SQ (chains)
Week 4 (2/26-3/4): BP (heavy), SQ (high rep), BP (chains)
Week 3 (3/5-3/11): SQ (heavy w. equipment), BP (chains), SQ (chains)
Week 2 (3/12-3/18): BP (heavy), SQ (high rep), BP (chains)
MEET WEEK (3/19-3/25): REST

ericg
02-07-2006, 05:39 AM
Awesome, I hope nothing better comes up so you can go through with the meet. Good luck man!

Do you have a rough idea of what numbers you are shooting for?

Sensei
02-07-2006, 06:40 AM
Thanks Eric!

If I end up going to the NASA meet (single-ply, no briefs), I'm hoping to hit something like 500-520/330-350/475-510. My best meet lifts right now are something like 520something/301/480 w. a 1275 total.

Clifford Gillmore
02-07-2006, 06:42 AM
Well, It would be sweet to see you crack 1300. Going to be able to get clips?

Sensei
02-07-2006, 06:46 AM
Thanks Risk. I doubt it unless someone else takes footage for me or the meet director makes a DVD - it just one more thing that I'd have to worry about on meet day.

Clifford Gillmore
02-07-2006, 06:49 AM
Fair enough, gotta keep your mind on the metal when your throwing the plates around eh?

KevinStarke
02-07-2006, 07:29 AM
You'll kill it man, nail that 1300.

Sensei
02-07-2006, 11:23 AM
Thanks guys. The hard part will be getting something to touch w. the Rage X!!!

KevinStarke
02-07-2006, 11:47 AM
Lemme know how that shirt works i've been looking in to it

drew
02-07-2006, 03:36 PM
Nice plan Sensei. Looking forward to seeing your results.

Sensei
02-08-2006, 11:15 AM
Kevin,
I will. I've already used it at least four times in training and tried it in a meet. So far, no luck. I'm sure that if it was a size bigger, I'd already have some numbers with it - serves me right for thinking I was Mr. Extreme Equipment Master...

Drew,
Thanks. Starting w. heavy squats tonight! edit: btw, I'm just noticing your signature - the blast gave me exactly 0.00 pounds on my bench!!!

Sensei
02-08-2006, 03:50 PM
Wednesday, February 8, 2006 - SQ
SQ: bar x 4, 135 x 3, 225 x 2, 315 x 1, 365 x 1*, 405 x 1 x 2sets**, 365 x 1*

*=w. belt
**=w. belt and wraps

I have a cold... imagine that! I guess it's been a month or so, so I should feel lucky... ANYWAY, everything after 135 felt very, very heavy.

Anthony
02-08-2006, 04:20 PM
Nice squattin, foo.

drew
02-08-2006, 07:26 PM
Nice squatting. I know the feeling. When you're sick, everything is a little heavier.

Sensei
02-08-2006, 08:52 PM
Anthony,
Thanks assho. ;)

Drew,
Thanks. Squatting again on Friday or Saturday depending on if my friend wants to help me w. a shirt on Saturday or not... Hopefully, the chains session will be a little better.

ericg
02-09-2006, 05:37 AM
Nice squatting man. Cold sucks. Make sure to drink pleny of fluids!:alcoholic

KevinStarke
02-09-2006, 07:36 AM
Strong lifting regardless.

Sensei
02-10-2006, 08:17 PM
Thanks Kevin. Thanks Eric - I'm making sure to do that!

Friday, February 10 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 2sets, 205 x 6 x 3sets, 205 x 5+miss, 205 x 4+miss

Not the best day in the gym... Probably be best to take some time off and let the cold run its course, but oh well...

drew
02-11-2006, 12:48 PM
Looks like you could use a few days off Sensei. Get yourself healthy.

Sensei
02-11-2006, 08:18 PM
Will do Drew. Thanks.

Saturday, February 11, 2006
Windmills (53lb KB): x10 x 3sets

I ended up canceling a training session I was planning w. a friend. I didn't want to - I usually end up hitting good numbers when I train w. him, but I decided I probably just needed the rest.

Sensei
02-12-2006, 06:05 PM
Sunday, February 12, 2006 - SQ
SQ (w. chains): bar x 6, 135 x 3, 225 x 3, 315 x 2
SQ (w. 2 chains): 315 x 3 x 3sets*
GMs: 135 x 6 x 3sets
Green Band Leg Curls: x10 x 2sets

*=w. belt

Being sick, I really had no business being in the gym, but after reading Kevin's journal, I was inspired. No kicks to the chest, but a lot of snorting and hacking... The sets w. 315+2 chains were hard, but solid and I was really happy with it. If I can stay healthy, I should be in pretty good shape when the meet rolls around March 25.

drew
02-12-2006, 06:33 PM
Good stuff Sensei.

Sensei
02-14-2006, 02:46 PM
Thanks Drew!

Tuesday, February 14, 2006 - BP
BP: bar x 10-20 x 3sets, 135 x 6 x 2sets, 225 x 1 x 2sets, 245 x 1, 250 x 1 x 2sets

I had about 15 minutes for a training session and this is all I got in. I was just starting to feel good! Oh well, I'll probably do some one-arm KB press later tonight...

One-Arm KB Press: 53lbs x 10 x 3sets, 72lbs x 5 x 3sets

ericg
02-15-2006, 05:35 AM
You love those KBs! Nice quick session. How fast were those 250 reps??

Sensei
02-15-2006, 05:37 AM
Thanks eric. Not fast, but not bad at all. I haven't done a raw max for a long time, but I think I'm probably good for 270 right now.

ericg
02-15-2006, 05:47 AM
Awesome. You will do well at the comp - I can feel it!

Kiaran
02-15-2006, 09:46 AM
Nice moves with the squats and bench work, Sensei. Squats with the double chains is pretty damn impressive. Just starting some Westside work myself, I'll be taking notes on your squat work.

Sensei
02-15-2006, 01:07 PM
Thanks Eric and Kiaran.

I don't know if what I'm doing qualifies as WS. I love WS and learned a ton from it, but I haven't followed anything remotely resembling the WS template for quite a while.

KevinStarke
02-15-2006, 01:12 PM
Great benching man.

Sensei
02-17-2006, 03:33 PM
Thanks Kevin. If I can ever figure out my shirt, I might be putting up your numbers... ;)

Friday, February 17 - BP
BP: bar x 10-20 x 3sets, 135 x 6
BP (w. chains): 135 x 6, 185 x 3
BP (w. 2 chains): 185 x 2 x 4sets

Out of sequence because a friend will be coming into town tomorrow and we'll be squatting. My right shoulder was bothering me today - no idea why... Everything felt heavy today - still have some sinus issues left over from the cold.

KevinStarke
02-17-2006, 04:22 PM
What I lack in hand eye coordination I make up for in the ability to move heavy things. Strong workout man I really wanna start benching with chains.

Sensei
02-18-2006, 10:29 PM
Thanks Kevin. Chains are great, but right now I think I need board presses more. I can do them by myself if I use knee wraps to secure the boards, but if I get into trouble there's nowhere to go w. the weight!

Saturday, February 18 - SQ
SQ: bar x 4, 135 x 4, 225 x 4, 315 x 6 x 3sets*
DL: bar x 3, 135 x 3, 225 x 3, 315 x 3 x 2sets

*=w. belt

Had a pretty good session today. A buddy came to town and brought two friends with him - it was almost like a team workout! Sinuses are still an issue and I was getting headrushes, but everything felt solid.

Clifford Gillmore
02-18-2006, 10:51 PM
Your going to do some damage man! Excellent numbers for not being 100%

Kiaran
02-18-2006, 10:56 PM
Mmmmm chains. Impressive as always, Sensei. BTW, do you bring your own set of chains to your gym?

Sensei
02-18-2006, 11:01 PM
Thanks guys!

Kiaran,
I own the chains and I leave them there. I used to lug them back and forth when I was lifting at different gyms and that was the pits!

Clifford Gillmore
02-18-2006, 11:08 PM
Did you end up buying a big barrel of them, or?

Sensei
02-18-2006, 11:17 PM
? I'm not sure I get the question, but I have 2 sets of chain that I bought from elitefts.com and one set of chain that I put together from tow chain I bought at a hardware store.

Clifford Gillmore
02-18-2006, 11:20 PM
I see. Were you talking about before buying a barrel of chains and cutting them to length, I'm considering that - I know a few people in construction that could get it wholesale.

Sensei
02-18-2006, 11:26 PM
Oh, ok sorry. Actually, I've looked into buying barrels of chain over the internet, but the price of the bucket ended up being almost the same/square foot as if I bought them from elitefts, plus I'd have to buy a sh*tload, plus I'd have to cut them myself!

I posted a link in the powerlifting forum a while back to a place that sells chain - I'm pretty sure they were a little cheaper than elitefts, so check it out if you're considering buying them.

drew
02-19-2006, 12:54 AM
Nice squattin bro.

KevinStarke
02-19-2006, 07:55 AM
Solid squatting and deadlifting man.

Sensei
02-20-2006, 10:40 AM
Drew and Kevin,
Thanks guys. Only 4 weeks of training left!

Monday, February 20 - BP
BP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 205 x 6 x 5sets

Had a longer lunch than normal today, so I was able to get this quick training session in. My next training session will be heavy squats - If I feel good, I'll probably be adding wraps and suit bottoms.

KevinStarke
02-20-2006, 10:44 AM
Nice man, lookin forward to seein some heavy squats!

drew
02-20-2006, 06:22 PM
Nice benching Sensei. I want to see some huge squats.

Sensei
02-20-2006, 08:14 PM
Thanks guys! That's some pressure... Probably will be singles in the neighborhood of 455 or so, so don't be expecting too much!

Sensei
02-21-2006, 10:23 AM
I've been teaching kids Pilates yesterday and today. I will be teaching it again tomorrow. I'm not an actual instructor, but I've taken a couple classes and read several books on it. MY ABS AND HIP FLEXORS ARE SHOT!!! Yesterday evening, my son hopped on my back and my abs cramped up!

I know, I know, you're saying "Pilates?....WTF?" - I'm well aware of the feelings many here have towards it, but trust me, it can be a good workout.

ericg
02-21-2006, 10:39 AM
Nice workouts sensei!

drew
02-21-2006, 03:27 PM
Dude, if I had the mental energy, I would probably add pilates in.

Sensei
02-21-2006, 09:26 PM
Thanks guys.

Tuesday, February 21, 2006 - SQ
SQ: bar x 4, 135 x 3, 225 x 2, 315 x 1, 405 x miss!*, 405 x 1*, 425 x 1**, 455 x 1**, 475 x miss!**
GM: 135 x 6, 225 x 6

*=w. belt
**=w. belt, wraps and suit bottoms

I was in a bad mood today. POed that I was still sore. POed that I was doing pilates. POed that my wife was at home watching beautiful girls figure skating and I wasn't. POed that my hamstring hurt. POed about the music playing on the radio. Just generally POed at the world.
Despite my mood, things felt pretty good until I missed w. 405. After that I was, you guessed it, even more POed! The second time w. 405 was much better - not fast, but solid. 425 with wraps and suit bottoms was easy. 455 was easy. 475 wasn't there tonight. As I unloaded the 475, I contemplated reracking it and giving it another ride, but I decided to let that wait, for now...

I'm sitting at my computer now, watching Sasha Cohen and POed that I'm icing my hamstring...

drew
02-21-2006, 10:13 PM
Still a nice effort Sensei. We all get POed every now and then. Seems like a damn epidemic lately.

Sensei
02-21-2006, 10:42 PM
Thanks Drew.

Did I mention that I was POed thinking "Kevin and Drew will be reading my damn log!"? ;)

drew
02-22-2006, 06:24 PM
lol. Glad to be a source of motivation.

KevinStarke
02-22-2006, 06:27 PM
Just make sure you kill it next time is all

Sensei
02-23-2006, 05:42 AM
I definately will.

Wednesday, February 23, 2006
Windmills (53lb KB): x10 x 3sets

Clifford Gillmore
02-23-2006, 08:06 AM
I got my friends girl to video tape the figure skating, damn I feel sappy watching it :)

KevinStarke
02-23-2006, 08:52 AM
I sat around ripping bongs with 3 guys watching Skating the the other night, picture 4 guys screaming "GO SASHA GO!!!, OH **** SHE LANDED THE TRIPLE TOE!"

Sensei
02-23-2006, 12:09 PM
Thursday, February 23, 2006 - BP
BP: bar x 10-20 x 2sets, 135 x 10, 135 x 3, 225 x 1, 245 x 1, 250 x miss!, 250 x 1
3-board Press: 275lbs x 3, 275 x 2

Have a longer lunch today, so got in a short session. I seem to be missing weights I shouldn't be lately - I think I might be due for some rest to make sure I peak correctly for the meet.

KevinStarke
02-23-2006, 12:13 PM
I was about to smash my comuter screen when I saw the 250 x miss but then I saw you got it after, good stuff man. Rest is key man I get pleeeenty of it.

Anthony
02-23-2006, 12:15 PM
I seem to be missing weights I shouldn't be lately

Six reasons for this: I H A B T C

galileo
02-23-2006, 12:29 PM
I immediately found workouts in your journal!

Sensei
02-23-2006, 01:57 PM
Kevin,
Thanks. I have a three day weekend coming up and I plan on doing almost nothing until Sunday!

Anthony,
...Ok, I give up. What does "IHABTC" mean?

xian,
Don't have to scroll far!!

Anthony
02-23-2006, 04:09 PM
Anthony,
...Ok, I give up. What does "IHABTC" mean?

It's a puzzle. Rearrange the letters, old man. :p

drew
02-23-2006, 07:51 PM
Get some rest man. Nice work nonetheless.

MixmasterNash
02-23-2006, 08:34 PM
It's a puzzle. Rearrange the letters, old man. :p
I think it spells TABATA.

Sensei
02-24-2006, 06:29 AM
I think it spells BIATCH. I'm a dumb biatch.... I still don't get it assho...

Thursday, February 23, 2006
Windmills: 53lb KB x 10 x 5sets, 72lb KB x 10

Anthony
02-24-2006, 06:31 AM
I think it spells BIATCH. I'm a dumb biatch.... I still don't get it assho...

Being a BIATCH is why you missed the bench. It's not as funny when I have to spell it out to you!!:study: Btw, "assho" reminds me of the kid on meet the fockers ... hilarious!! Assss-hhhhhho

Sensei
02-24-2006, 06:33 AM
It's still funny... assho.

Sensei
02-26-2006, 10:50 AM
Thursday, February 23, 2006
Windmills: 53lb KB x 10 x 5sets, 72lbs x 10

Sunday, February 26, 2006
SQ (w. 2 chains): bar x 6, 135 x 3, 225 x 3, 315 x 3*
SQ (w. 3 chains): 315 x 2*
SQ (w. 2 chains): 315 x 3*

*=w. belt

Optimum08
02-26-2006, 11:08 AM
lifts are lookin good sensei...what kind of split are you on...it looks like some elements of a WS?

drew
02-26-2006, 11:51 AM
Nice squatting Sensei. Those chains fully deloaded at the top? What is the total lockout weight?

KevinStarke
02-26-2006, 02:36 PM
Great squatting man. Not sure about sensei's chains drew but the ones I use are 20 lbs each chain.

Sensei
02-27-2006, 04:48 AM
Thanks Optimum,
Right now, I'm doing my squat/DL and bench session as follows: heavy, chain, reps. On the heavy days, I'm doing singles, doubles, triples. On the chain days, I'm using chain for heavy singles, doubles, triples. On the rep days, I'm doing higher volume for sets of 5 or more.

Drew,
The chain weigh about 20lbs each, so a pair is about 40lbs. I leave a few links on the floor, so it's not totally loaded at the top, but the three chains is probably 100-110lbs at the top.

Here's a video from yesterday's squat session: http://media.putfile.com/squat-w-chain--chop
I included a "side chop" exercise using PVC and climbing rope also.

Sunday, February 26 - Extra Work
Windmills: 53lb KB x 10 x 5sets

ericg
02-27-2006, 06:01 AM
Nice squats man. Great work Sensei

Sensei
02-27-2006, 03:02 PM
Thanks ericg. This week will probably be pretty poor as far as training goes because work is going to be a bear... Bench w. chain and squat for reps and any extra workouts I can fit in will be about it.

drew
02-27-2006, 06:36 PM
Form looks dead on.

Sensei
02-27-2006, 07:58 PM
Thanks Drew!

Monday, February 27 - extra workout
Windmills: 53lbs KB x 10, 72lbs KB x 10 x 3sets, 53lbs KB x 10

Kiaran
03-01-2006, 12:47 PM
Windmills are looking tough, Sensei. How's your grip hold up with that 72 lber durring the windmill? I'm sure you don't even notice as the result of dropping it would end in pain :D Nice squats, I'll check your vid out later, I'm sure your form is flawless...and motivating.

KevinStarke
03-01-2006, 01:40 PM
Squats lookin awesome man

Sensei
03-01-2006, 02:35 PM
Thanks guys!

Kiaran,
Grip's not really an issue for me when the KB is overhead. It can be a little uncomfortable on the wrist/forearm when I'm tired, but not a big deal.

I really should be doing more exercises w. the KB and since I won't be getting to the gym much this week, I might try to do some later tonight after work is finished.

Sensei
03-04-2006, 11:18 PM
Saturday, March 4 - Extra Workout
One-Arm Swings (72lb KB): x20 x 3sets
Windmills (72lb KB): x10

Work was really bad all week, so I was really looking forward to training tonight after the little guy went to sleep. He ended up falling asleep just before 11pm... :/

I couldn't find my pass-key to the gym, so I ended up just doing some KB work in the garage. I don't know if it was because it was so late, or because I haven't trained in a week, or if it was just because it was in a new place, but the KB was HEAVY today...

As luck would have it, I found the pass-key as soon as I was done...

Sensei
03-06-2006, 06:10 AM
Sunday, March 5 - SQ
SQ: bar x 4, 135 x 3, 225 x 3, 315 x 2*, 405 x 1**, 455 x 1***
DL (4" platform): 135 x 3, 225 x 2, 315 x 1 x 2sets, 405 x miss

*=w. belt
**=w. belt & suit bottoms
***=w. belt, suit bottoms, wraps

I probably shouldn't have gone so heavy today after doing the swings on Saturday. DL felt ok but the miss w. 405 was not even close - I'm going with "I misgrooved it and my hamstring was acting up" as my excuse. I also managed to strain a rhomboid or something along the way as well.

Had to hurry home to watch the Academy Awards w. the little lady.

drew
03-06-2006, 07:10 AM
Good squats dude. Platform deads are sicko after squattin heavy. No reason to be too upset about it.

Sensei
03-06-2006, 02:32 PM
Thanks Drew! No big deal - I'm not upset about missing the weight. I'm just getting a little antsy going into the final three weeks before the meet. Apparently my friend (and handler) is probably not going to be able to make it to the meet which means I'll have to find someone to help me w. straps, shirt, etc. AT the meet. Usually there are plenty of people willing (bless their hearts), BUT it's always better to have someone you can count on to be there and know what they're doing...

drew
03-06-2006, 02:36 PM
I hear that man. You look like you're on target though. I'm sure you can find someone to help you out.

Sensei
03-06-2006, 08:57 PM
Thanks Drew. I hope so.

Monday, March 6, 2006
Military Press: bar x 6 x 2sets, 135 x 6, 155 x 3, 170 x miss, 135 x 6

Done after a very long day at work in 15 minutes and wearing business casual...

Sensei
03-08-2006, 10:50 PM
Wednesday, March 8, 2006 - SQ/DL
Platform DLs (4"): 135 x 3 x 2sets, 225 x 2*, 315 x 1*, 405 x 1*

*=w. belt

Probably needed to rest, but decided to go lift after running all over town looking for the Holy Grail of hair products for my wife... Form was bad and my hamstring hurt, but at least I didn't miss w. 405.

Here are all but the very first set: http://media.putfile.com/platform-DL

MixmasterNash
03-08-2006, 10:58 PM
Ack! Your poor back!

Sensei
03-08-2006, 11:12 PM
I know, I know. Not quite Diesel Wiesel, but close...

ericg
03-09-2006, 05:40 AM
Nice work man, cool vid. The music is better this time around too!

Kiaran
03-10-2006, 11:40 AM
lol, good stuff about the millies in business casual wear. I'd actually like to go into the gym one day in my business dress wear and start hitting heavy deads. People would be like "???". Nice dedication, Sens.

Sensei
03-12-2006, 06:12 AM
Thanks Eric & Kiaran!

Friday, at work, a kid tripped right in front of me and I ended up straining my rotator cuff as I reached out to catch him... It didn't hurt until a few hours later while I was sitting at my desk... Great. I've been icing like crazy, but we'll have to see about the meet now.

Kind of ironic considering I'm trying to write up a piece on shoulder/rotator cuff exercises...

MixmasterNash
03-12-2006, 09:35 AM
I think you need some functional, kid-based lifting sessions. Swings, presses, toss for distance, etc.

drew
03-12-2006, 10:42 AM
I think you need some functional, kid-based lifting sessions. Swings, presses, toss for distance, etc.
I do this stuff, but I only count it as fun.

ericg
03-13-2006, 05:42 AM
That sucks man. Hopefully it is minor and you dont have to put off the meet.

Sensei
03-13-2006, 11:23 AM
I think you need some functional, kid-based lifting sessions. Swings, presses, toss for distance, etc.
Yes, I do this w. my 35 pounder.... Not the toss for distance of course...

Thanks Eric. I'll make a decision early this week.

MixmasterNash
03-13-2006, 11:27 AM
my 35 pounder
You mean, your 1 pooder.

Sensei
03-13-2006, 09:12 PM
You mean, your 1 pooder.
Coincidentally, my 1 pooder's initials are KB!!!

Sensei
03-14-2006, 09:30 PM
Tuesday, March 14, 2006
SQ: bar x 6, 135 x 3, 225 x 3, 315 x 1*, 405 x miss*
BP: bar x 10-20 x 2sets, 135 x 6, 225 x 1 x 2sets
DL: 135 x 3, 225 x 3, 315 x 1*, 405 x 1*

*=w. belt

I wasn't real thrilled about missing w. 405, which should be a gimme at this point, but not a big deal. My mind wasn't really into it today - more than anything I just wanted to test the shoulder. After injuring my rotator cuff on Friday, I iced all weekend and it felt much better today - it held up fine for the lifts.
I'm not sure how I'll do in the meet, but I'm still planning on competing. One or two more sessions and that will have to be enough.
I won't be using my shirt at the meet - didn't have a chance to use it at all and I haven't been able to get a weight to touch with it yet. So, I'll probably just do an opener (250) and call it good w. the bench. We'll have to see about squat and deadlift, but right now, I'm thinking I'll probably open w. 450ish for both.

Anthony
03-15-2006, 04:11 PM
Here are all but the very first set: http://media.putfile.com/platform-DL

Maybe I'm confused about what you wanted to accomplish, but shouldn't you be squatting lower instead of doing a sldl? Tsk tsk tsk ... tuttut

Hope your shoulder heals up fast, damn injuries!!

Sensei
03-15-2006, 05:46 PM
Maybe I'm confused about what you wanted to accomplish, but shouldn't you be squatting lower instead of doing a sldl? Tsk tsk tsk ... tuttutThe hard part is finding the happy medium between being too low and putting your center of gravity too far behind the bar, and not starting low enough to use leg drive. It's usually a little better w. regular DLs than when I'm doing platform DLs. To be totally honest, I've been scared of "heavy" DLs (anything much over 315) since I got injured in August, so I blame my form on that. :/ Thanks for the look - I'll be working on it and promise to post something a little more post-worthy next time.


Hope your shoulder heals up fast, damn injuries!!
Thanks! It's a lot better already. I've been icing like mad and my volume will be pretty much non-existent this week anyway. Next week, it's a few auxiliaries and that'll be about it.

Sensei
03-17-2006, 05:10 PM
Friday, March 17
SQ: bar x 6, 135 x 3, 225 x 3, 315 x intense hamstring pain...

I don't know what the deal is. I intended to just do a light meet warm-up, but on the eccentric of my first rep w. 315 there was a intense burning pain that zipped up the back of my leg. Swell - exactly the same pain as in August. I guess the meet is a no-go for sure now. Too bad I already paid the membership and meet fee.

Very, very, very frustrated right now. Oh well. I'll have some time to plan a return to competition now and hopefully things will look better in a week or so.