Training Log

[Bako Lifter]

We have a piece of equipment at work called the hopper. Whenever somebody says reload the hopper, I yell out, THE HOPPA? then people look at me like I'm stupid because they haven't seen the commercial haha.

[Brian Hopper]

We have a bunch of dumpsters at work called "Hopper" lol. Makes me feel special

[joey54]

We used to call the toilet the "hopper" .

Ok, on to training

Bench
Bar x 20, 10, 5
120 x 5
145 x 5
175 x 3
190 x 5
220 x 5
245 x 5

Slingshot
275 x 5
295 x 4. Didn't like the way 4 felt and aborted.

Close Grip. 1/2 thumb from smooth
235 x 5 x 2
185 x 12

DB Bench
85 x 10 x 2
100 x 6

Tri Ext
80 x 10 x 3

Stretch

[Coke]

Very well with the bench work.

[joey54]

Thanks coke.

Andrew McFucksticks videos have inspired me. Deadlifts, no belt, no straps, no asthetics.

135 x 5 x 3
225 x 5
275 x 5
330 x 3
355 x 5
410 x 5
465 x 5

Bent Over Rows
135 x 5
170 x 5
195 x 5
220 x 9

Modified prones
80's x 10 x 3

Hanging leg raise
8, 8, 6

Stretch

[joey54]

Incline
Bar x 15, 5
110 x 5
135 x 5
160 x 3
175 x 5
200 x 5
230 x 5

Chins
+ 40 x 5 x 3
BW x 10, 8, 8, 8

HS Pulldown
PPS + 35 ps x 10 x 3

Side DB Later
35's x 12 x 3

Rope Pushdown
25 lb stack x 15, 12, 12

BB Curl
80 x 12, 100 x 10

Hammer Curl
50 x 10 x 3

Stretch

[Coke]

Great with the raw deads, training in general is tight.

[joey54]

6/25/12

Biggest squat workout until the meet.

Bar x 8 x 2
135 x 8
195 x 5
245 x 5
290 x 3
365 x 5
belt for the rest of the sets
410 x 3
460 x 1 x 3
doubled the last set
405 x 5

Front Squats
195 x 5 x 2
195 x 3. Felt like I needed to burp, so cut the set short

Good Mornings
175 x 5
195 x 5
225 x 5

Hanging knee raise
+25 x 6 x 3
last set also did 8 bw immediately afterwards

stretch

[Coke]

Huge squats man, major props!!

[Brian Hopper]

Strong sessions bro!!!

[joey54]

Bench-
One of the better bench sessions in some time. A few minor hiccups.
Bar x 20, 10, 5
120 x 5
145 x 5
175 x 3
220 x 5
245 x 3
275 x 1 x 2
275 x 3
Slingshot
305 x 1
345 x 1. Needed a bit of help to get this one, but good to feel the weight.
For some reason I decided to do the 305 for 1 without the sling shot. Quite worn out by this point and it also got out of my groove a bit. So no go. Fresh though, could get it perhaps.
275 with the sling shot for 7. Went for 8, but if this makes sense I tucked too hard and lost my power halfway up before I could flare out and rip the bar apart. Still a good effort.
Was a bit spent by this so did 225 for 5 for 2 sets and 185 for 15 on close grip.

DB Bench
95's x 5 x 2
95's x 8

Tri ext
80 x 8 x 3

Stretch

[joey54]

6/28

Deads
135 x 5 x 3
225 x 5
275 x 5
330 x 3
410 x 5
465 x 3
520 x 1 x 2
520 x 3

Row
135 x 5
185 x 5
210 x 3
235 x 6

Prone row
90's x 8 x 3

Hanging leg raise
10, 8, 8

Stretch

[Coke]

Big lifting going on for the back and chest bro.

[joey54]

Straight up.

6/30/12
Incline
Bar x 15, 5, 5
110 x 5
135 x 5
160 x 3
200 x 5
230 x 3
255 x 1 x 2
255 x 4

Chins
+45 x 5 x 3
12, 7, 6

HS Pulldown
2pps x 8 x 3

Rope Pushdown
30 lb stack x 15, 10, 8

BB Curl
90 x 12
110 x 8

Hammer Curl
55's x 10, 8, 8

Stretch

[Brian Hopper]

Nice work bro!!!

[joey54]

Ok. The hardest work is done, but going to get a lot in before 7/28. This is de-load week.

Next week is the 3 week. For squats I am going to work up to the heaviest weight for 1 set rather than 3 and then just go back down. So instead of 350 x 3, 395 x 3, and 445 x 3 x 3, the next two sets will just go 395 x 3 and finish with 350 x 3 or even rep to say 8. This will give some volume still. Bench and incline workouts will be status quo. I will work up to my deadlift opener this week, and do the rest of the workout as is.

The 5 week will start with a squat opener workout, bench will be typical, deadlift will be typical but cutting out the last set. That will end with 410 or something for 5. Incline day I am going to hit my bench opener, which will be a week before the meet. Then Monday and Wednesday will be really light workouts.

Squat opener will be 460, bench 275, and deadlift 540. Squats will be interesting because I elected to do the knee wrap division and plan on utilizing the monolift rather than the walkout. I am going to do the opener workout at a gym with a monolift to re-acquaint myself. Should be like riding a bike. 460 with knee wraps should be a very easy opener. Heck I doubled it on a third set after hitting two singles previously last week sans knee wraps. So I'll go 460, 510, and pick the third off the second goes. Anywhere between 530-550 if things feel good. Bench opener will be 275 and then jump to 305 to give me two attempts at that. If 305 goes the first time, I'll probably jump to just 310. Deadlift opener will be 540 and I'll jump to 610 on my second attempt. From there it depends on how I feel. 625 would be a pr, but if things are going great meet wise I am willing to go as high as 650. Last meet my 620 third went better than my 605 second. It made me kick myself for not going heavier.

Or I could bomb out. Hahaha. We'll see what happens. Need to do just enough these next three weeks to not mess things up.

Monday squat de-load
Bar x 8
135 x 5
190 x 5
245 x 5
290 x 5

Front squat
95 x 5 x 3

Good Morning
85 x 5
95 x 5
105 x 5

Knee Raises
3 x 10

Stretch

[joey54]

Bench de-load today.

Bar x 20, 10, 5
120 x 5
145 x 5
175 x 5

Close Grip
165 x 5 x 3

DB bench
50's x 10 x 3

Tri ext
50 x 12 x 3

Eliptical and stretch.

[Chris Rodgers]

Looks like a damn good plan for the meet bro! What is your total PR? Monolift+knee wraps makes a huge difference for me! I think you'll end up with a big PR.

[joey54]

1425 at 242, so even getting that at 220 would be progress, but I believe a lot more is achievable.

[Coke]

Liking the plan of attack dude, make it happen!

[joey54]

Want to for sure Coke. Think things are in place.

De-load Dead
135 x 5 x 3
225 x 5
275 x 5
330 x 5. I messed around and did a reverse of my normal mixed grip. Was interesting. May do more of that in training in the future.

Bent Over Row
135 x 5
155 x 5
175 x 5

DB Prone Row
45's x 10 x 3

Hanging Leg Raise
3 x 10

Stretch

[Brian Hopper]

Good job with the deloads!!!

[joey54]

Thanks Brian. They definitely help. Does my training plan for this month leading up to the meet sound good to you?

Incline De-Load today.

Bar x 15, 5
110 x 5
135 x 5
160 x 5

Chins
Bw x 5 x 6. Alternating grips

HS Pulldown
Pps x 12 x 3

Rope Pushdown
15 x 15 x 3

BB Curl
50 x 15 x 2

Hammer Curl
25 x 15 x 3

Stretch

[Brian Hopper]

Yeah, I like the idea of only doing 1 set at your last weight instead of 3, and then dropping down. Like you said, your still getting in some work. Plus the lighter weights that you'll use when you go down, you can tighten up that form. Will that 625 pull give you a PR total?

[joey54]

That's a good question. If things go well, I should be at a pr total after my second deadlift. So, from there I would just go for broke on the third. A lot of variables.