Training Log

[Paul Stagg]

Because TCD asked me to.

Just got back to lifting after a pretty long layoff due to work and travel. Started 14 weeks out from the APA Maryland State Championships, which I plan on entering. dunno if I'll go as a 198 or 220. Was 218 3 weeks ago. This morning I was 211... perhaps I'll make it down to 198.

Nov 6

Squat

45x10
135x10
185x5
225x5
265x5
265x5

Easing back into squatting after the layoff. Pretty easy.

Leg press

450x8
450x8

Again, easing into this.

SLDL
45x10
135x8
225x5
225x5

Grip limited. Lost my straps somewhere.

Leg Curl
110x6
110x6

second set was to failure.

Calf raise (machine)
100x15
180x12

Crunch
bw x 25
bw x 20

Nov 7:

Bench
45x8
135x8
210x10
210x8

Easing into this.

Hammer incline
180x7
180x6

Dip
BW x 8
bw x 7

CGBP
45x8
95x8
135x8
135x8

Nice, easy stuff. Don't want to rush.

Nov 9

Deadlift
135x8
225x8
then 8 sets of 2 with 295

Chin
bwx8
bwx7
bwx6

Hammer Row
180 x 6
180 x 6

Shrug (standing, for thickness)
135x8
225x8
275x5
275x5
225x6

Hypers
bwx15
bwx15

Nov 11 was supposed to be bench assist day. Felt ill. Bowel control might be an issue. Skipped workout.

Nov 13

Squat
45x10
135x10
185x5
225x5
265x6
265x6

Still easy, left quite a few reps in the tank. Next week gets harder.

Leg press
450x10
450x10

Ditto.

One leg squat on Smith machine ('cause I felt like trying something a little different)

90x5, each leg.

Much harder than I thought they would be.

SLDL
45x10
135x8
225x8
225x8

Leg curl
110x8 Drop to 80 x 8

Calf raise (machine)
100x15
180x15

tonight, I bench.

2 sets of 10 with 210, then hammer inclines, dips, close grips, and maybe partials or another tricep movement.

[The_Chicken_Daddy]

"Shrug (standing, for thickness)"


Good info.

[Tryska]

chigs....so your doing a little journal forum housecleaning huh? *lol*

paulie - sorry to disturb your CD enforced journal....

[Chris Rodgers]

Pauly- sorry to interrupt. Just wanted to know if you use an overhand grip on sldl or mixed? Just curious because I feel that you should have no problems holding that baby weight.

[Paul Stagg]

Overhand.

I was suprised my grip started to give out, too.

Nov 14

Bench

45x10
135x10
185x5
210x10
210x10

The second set was tough. Not sure if I could have gotten 11.

Hammer Incline
180x9
180x9

I expected to be able to blow these out today. Not sure why I didn't... We'll see what happens next week. These may get dropped for another press. Put them in to see how well they transfer over to bench press.

Dip
BWx12
BWx8

This is more like it. Adding weight next time. Not sure how long these stay in, as they don't really transfer to bench improvement for me. I just like them.

CGPB
45x10
95x10
135x12
135x12

I think I yawned during the second set. Ready to crank these up now, too. Jump to 185 next week.

Next week, I'll probably start increasing the sets on the auxilliary exercises to 3, and possibly add a flye. Bench reps drop to 8 next week, weight goes up to 73% of max (220)

Today is an off day.

BTW, the only supplement/drug I am using right now is Adipokinetix to help with fat loss, and a multivitamin. I'm trying to drop down under 198. This morning I was 214.5.

Tomorrow evening, while the rest of the world is out at happy hour, I'll be deadlifting.

[Chris Rodgers]

Originally posted by Paul Stagg
Tomorrow evening, while the rest of the world is out at happy hour, I'll be deadlifting.

YES!!!

*busts into song* "Did you ever know that you're my hero..."

[Paul Stagg]

Getting ready to head to the gym, chalk up the hands, pull up the socks, and PULL!

After I do that, maybe I'll work on my inner bicep or something.

[Sayiajin Prince]

wuts incline hammers?

are u using ur biceps or something *prince is scared for second*
180 for biceps =

just curious on wut those work?


ooooh ok, hammer strength machine thingy
neva mind

[Paul Stagg]

Wow.

Incline hammer curls with 180 pounds.

I'd be hyooj.

I forgot to bring my training log with me today, so I'll post the specifics from the workouts Friday and Sunday tomorrow.

Friday -

deadlifted 315 for 8 sets of 2

Form is a little iffy, as I get tired, they turn into romanian deadlifts. I'm not built to deadlift.. may be time to experiment with sumo.

All other lifts progressed nicely.

I continue to do standing shrugs for thickness.

Sunday, I trained what most would call 'bench assist'. It is essentially shoulders and arms (I do pressing only on bench day right now, so I do extensions for triceps on this day)

Standing OH press, worked up to 135 x 6, i think, then a couple of sets of 3. I havent done an OH press for something like 8 weeks, so this is an OK start.

Did 1 arm lateral raises and front raises with a plate.

Did decline extensions (skullcruchers), and 1 arm rev grip pressdowns.

Then did incline curls and hammer curls.

Today I'm off.

Tomorrow, I squat. I'm adding pause squats in. Should be fun.

[syntekz]

Paul, just curious what your max dead is?

[Paul Stagg]

Dunno.

Deadlifting has been off and on for the past year, so I don't really have a good reference point.

I would *guess* it is somewhere around 400-435.

Rep calculators don't work for me and deads.

I suppose I should test it, but I prefer to focus on the squat and bench, figuring the dead will come along.

If things go right, perhaps I'll see what I can pull next Friday, as I'm basically just working on form right now.

[Chris Rodgers]

Pauly, I know you know yourself best and prolly have your routine all planned out, but I know for a fact that the light box squatting and pull throughs have helped my dead a ton!! When I previously worked with sumos, they were way weaker than my conventional and gave up after a few weeks. First time I tried them after doing the above exercises for 7 weeks consitantly, I hit a 375, followed the next week by 395. This is a big increase for me. I'll have to let ya know what these exercises have done for my squats though.

[Maki Riddington]

Originally posted by Paul Stagg
Because TCD asked me to.

Just got back to lifting after a pretty long layoff due to work and travel. Started 14 weeks out from the APA Maryland State Championships, which I plan on entering. dunno if I'll go as a 198 or 220.

*** Enter it and clean house, nuff said.

[Tryska]

hey paul? isn't there a certain weightclass that there's hardly ever any competitors in? (i thought 220, but i'm not sure)

[Paul Stagg]

Latty - Actually my routine isn't 100% planned out.

It was, but I didn't take into account my layoff.

I was going to use a 14 week periodised plan off of deepsquatter.com... but coming back from a layoff, I wasn't about to hit 70% of my previous 1RM the first week back...

Sooo... I'm improvising a bit, and trying to stick to the plan for squats and bench, and fiddling with the deadlifting. I still may change it 8 weeks out.

Since this is my first comp, I just want to get the lifts up as best I can while practicing form... I didn't want to mess with much Westside stuff as yet.

I may end up adding pullthroughs, good mornings, or something else on the days I pull, but not speed work. I'll leave that for some other time. My main issue on the deadlift isn't a weak link, it is form. I have trouble getting my hips low enough to make it not an ugly SLDL.

Maki -

Clean house? I doubt it. I'm doing this because I needed something to focus on... I have not been keeping my eye on the ball... because there wasn't a ball.

My article in the first issue of Powermag outlined why I was going to compete.

This isn't about being better than anyone else, this is about having the balls to do it, period.

Tryska -

Depends on the meet.

Last year, at the APA MD meet, there were only a couple competitors in each class. The reason i'd like to get down to 198 is simply to make my lifts better for my class, and because I could stand to drop a little chub.

[Paul Stagg]

OK, here are the specifics...

11/16

Deadlift
135x8
185x8
225x5
8x315x2

As mentioned, my form falls apart as I get tired. Still, got 8 sets of 2. Not sure if I'm going to bump reps up or test my 1RM next week.

Chin (BTW, these are done with a close grip, palms facing each other)
bwx10
bwx5
bwx5

Adding weight next week, rep range on these will stay at 8 - 10 until I get closer to the contest, and we'll use double progression. Train these to failure.

Hammer Row
180x9
180x7

Felt strong on these, going to use the same progression as chins. Start training to failure next week.

Shrug (standing, still working on that thickness)
135x8
225x6
275x7
275x4

I think I'm wasting a little energy on the warmup sets, but I prefer to be a little safe around the shoulders. Adding weight next week.

Hyper ext
bw x 12
bw x 12

adding weight next week.

Only other possible changes are to add pullthrus or good mornings, don't know if I should drop the hypers or leave them in. I figure, as long as my squat is OK, I don't need to worry too much, just need to keep practicing form for the deadlift.

As an aside, had to watch the Friday Night Bicep Pump Up (tm). 3 guys who were there when I got there, and still going when I left.

11/18

OH press (standing)
45x8
65x8
95x8
135x6
135x3
135x3

Used up a little too much steam on the warmups, but I don't like to risk shoulder work without them... perhaps I'll do some light lateral raises and front raises and drop a warmup set. Did not train to limit, though. I think I'm going to stick to a lower rep range here, perhaps stick with a 3x6 or something.

1 arm lateral raise (standing)
25x12
30x8
30x8

I do these very strict. Well under my capabilities, training to failure next week.

Front raise (plate, standing)
25x12
35x12
45x8
45x8

These, too, were pretty easy... last set was a little tough. I may add some intensity tricks here, like static holds and slow movements (5 sec up, 5 sec hold, 5 sec down).

Decline lying extension (shkullcrusher)
(I assume the bar is 20 pounds)
20x15
30x10
70x10
70x8

Easy. Too easy.

Reverse grip 1 arm cable pressdown (because everyone should have one thing in their routine with a really long name - it's the Weider Long Name Excercise Principle)

50x10
50x8

Incline DB curl

20x12
30x8
35x5

Love these. Nice and easy. Adding in another work set next week.

Hammer curl

35x7
35x6

Next week, everything on this day except the shoulder pressing will be to failure for all worksets... I'm going to train the OH press like a core lift.

BW on Sunday morning was 214. hrumph. Yesterday, a co-worker noticed that I look leaner. Pants seem a little looser.. I should probably start measuring again.

Diet is touch and go... not as good as I should be, and I'm not sure I really want to put the energy into it. Cycling carbs (yesterday was a low carb day, today is a high carb day... Chicken and STUFFING!!!), which may explain the weight fluctuation.

Tonight, I squat. Weight is going up to 275 for 2 sets of 8.

Then pause squats

Then a walkout or two with 405.

Then Leg press

then SLDL

Then Leg curls

then calf raises

Then abs.

Hope everyone has a good Tuesday.

[Paul Stagg]

Tuesday, November 20

Squat
45x8
135x8
185x5
225x5
275x8
275x6

Stopped short on second set, probably shouldn't have, but form broke on that 6th rep.

Pause squat

5x195x3

Holy outer thigh sweep, Batman!!! Did these with 70% of my working weight (per advice on Krista Scott-Dixon's website). These are tough.

Leg press

470x10
470x10

Was expecting to lose strenght on these, as I did much more squatting this week before the leg press. Worked them hard, close to limit, so I'm pretty pleased with that. For now, I'll keep the reps at 10 and add 20 pounds a week. (I was thinking I shoud do these with a close stance to work on my outer thigh sweep.. then I came to, and realized that Weider mags are full of crap advice. Apparently, the pause squats limited the oxygen to my brain for a few moments)

SLDL
45x8
135x8
245x7
245x5

At this point, I'm running out of steam... but still made a little progress on them. Felt good... hold weight next week and try for 8 reps

leg curl

110x8
110x8

felt great, weight goes up next week.

Calf raise
100x15
200x9
200x7

did these with a pause at the bottom. Like that.

Skipped abs, which is a bad habit to get into. I'll train them this afternoon after benching.

This afternoon:

Bench 2x220x8

Hammer inclines, Dips, Adding in flyes, CGBP, and abs.

Shoulders and triceps are still a little sore from Sunday.

Forgot to weigh myself today, but pants feel loose.

Have a great Wednesday.

[Paul Stagg]

November 21

Bench
45x8
135x8
185x5
220x8
228x8

Hammer incline
200x9
200x7
200x5

Dips
+25x7
+25x7
+25x7

Flye
40x8
40x8
40x8


CGBP
45x10
135x5
185x5
185x3x
185x3

Good one, overall. Strenght is up, Dips was nice progress,

Today, I puill. Still hacvent decided on what to do, either add weight and pull lots of low rep sets, or test the max, we;ll see how I feel later.

Just popped in to update this, I probably won't be around the rest of the day.

[Mystic Eric]

keep up the good work pauly

[Paul Stagg]

I forgot to bring my training log with me today... but I can give basic details.

Friday, Nov 23

Decided to try a 1RM deadlift, as I really haven't done so.

Not happy. Not at all.

Warmed up.

Last warmup set was 365. Pulled it like the laws of gravity do not apply to my deadlifts.

Loaded to 405, thinking this is no problem. I mean, 405 is really just another warmup. 365 was EASY. I'm the man! 405 is NOTHING.

Pulled it to my knees.

Realized my form is screwed up. (I'll get to this in a minute)

Rested for a couple minutes, and gave it another shot.

Didn't move.

Form issues: When the weight gets heavy, instead of thrusting the hips forward to get upright, I actually just straighten my legs and raise my rear end (which gets the weight to my knees, and I'm then doing an SLDL). This leads me to believe that my quads are the strong link, and that the posterior chain is the weak link.

So how do I fix this?

First, I'm retesting the max again. There was some distraction on Friday that may have contributed to the poor pull. More than that, though, I'm going to focus hard on keeping my hips moving forward instead of moving up.

Second, I need to do more (or better) hamstring and low back work.

The rest of my Friday workout was awesome. Everything progressed.

Sat was an off day. I drank some wine.

Sunday was Shoulders and arms. Another good day. More progression.

today is an off day - tomorrow is squats. I'll have my training log tomorrow, so I'll post details then.

[Paul Stagg]

Specifics:

11-23

Deadlift
135x8
135x8
225x5
315x2
365x1 (easy)
405x0
405x0

Chins
+25x8
+25x4
+25x4

Nice to get 8 with the added weight. Up 10 pounds next week

Hammer Row
200x10
200x10

progression = ace Up 20 pounds next week

Shrug (standing, for, well, you know.)
135x8
225x8
285x7
285x5

Add 10 pounds next week

Hypers
+25x12
+25x12

These were pretty easy. I think I'm going to add good mornings in on this day, probably right after deadlifts. The hypers might get redundant... we'll see.

11-25

OH press
45x8
65x8
95x5
145x5
145x5
145x5

did light lateral and front raises as a warmup and dropped reps on the last warmup set to save energy. Worked nicely. We'll stick with the 3x5 here, adding 5 pounds a week.

Lat Raise (1 arm, standing)
25x8
30x12
30x10

Up to 35's next week

Front raise (plate)
25x12
45x12
45x12

Have to throw in some intensity boosters here. Not sure what, yet. Might just go to a barbell.

Decline skulls

20x15
30x8
60x10
60x6

Nice. Add 5 pounds next week

1 Arm pressdown

60x10
60x8

Add 5 pounds next week

Incline curl

20x8
35x10
35x6

Up to 40's next week

Hammer curl
35x9
35x9

Hold weight, add a rep next week.

All in all, everything is progressing, but I'm still just 3 weeks in after a layoff.

Tonight is supposed to be squat (2x290x8), but I'm not feeling 100% right now. We'll see.

[Paul Stagg]

Well I went to the gym, although I really didn't feel all that hot. Dunno if that was the right thing to do.. my squats suffered, but I DID get there.

Squat
45x8
135x8
185x5
225x5
295x5
295x5

The rep goal was 8, but I just couldn't get past 5. No huge deal, but dissapointing. Next week, reps drop to 5 (at 300 pounds). Today was only supposed to be 289, but I didn't feel like finding the 2.5 pound plates to load to 290. I never really worked on my conditioning like I need to... something to consider, as high rep squats are not my friend.

Pause squat
205 - 5 sets of 3

Boy, howdy, these are tough. 3 second pause. I was starting to feel a little better... glad I made it to the gym and all...

Good morning
45x8

Someone was using the leg press, so I did a quick light set of good mornings to practice the lift a little.

Leg press
490x10
490x10

progression continues. These sucked feeling ill, but I did them.

SLDL
135x8
245x8
245x5

Added a rep. Good deal. Poundage goes up next week. Goal is to use my squat weight for SLDLs.

Leg curl
110x9
110x8

Added a rep. Very tired, cranky, and felt like poo. Skipped calves and abs (again).

Stopped and got pit beef on the way home (there is this great pit beef trailer right next to a strip club on the drive home). That made me feel a little better.

Bench tonight. Feeling about 90%

[Tryska]

what the hell is pit beef?

and question.....are you using a certain number of reps at a certain preset weight, in order to judge when to up?

[Paul Stagg]

Pit beef is beef roasted over an open (pit) flame, then shaved thin. Normally served on a roll. Yummy.

(The also sell these french fries that are UNBELIEVABLE, but, alas, I'm dieting)

My poundages and reps are preset for 14 weeks. The poundages are set as a %age of 1RM, and the goal is to add about 7%.

For squats, for example, my 1RM is 405. I dropped some off that, as it's a gym lift, so I used 380 as my max.

Now, since I had taken some time off, I didn't stick to the reps for the first couple of weeks... not a big deal, as the point of the first 4 weeks is to grow a little, and I don't want to grow (I'm holding at 214. If I gain 6 pounds, I go UP another weight class, when I want to go down a class. Me lifting in the 242s would be stupid.)

For example, next week is 2 sets of 5 with 79% of my 1RM (300). Week 6 is 2 sets of 5 with 82%, week 7 is 2 sets of 5 with 85%, week 8 is 2 sets of 5 with 88%, week 9 is 2 sets of 3 with 91%, week 10 is 2x3 at 94%, week 11 is 2 sets of 2 with 97%, week 12 is 2 sets of 2 with 100%. Week 13 I may deviate from the plan, and try to hit 405 for a double or triple although I'm not sure... we'll see how things are going. Week 14 is the week of the meet, and the goal is to do 107% for 1 (which would be 405 in the meet).

Goal for the meet is to open with 360 (I triple this in week 10), unless I hit a triple with a higher weight in the gym. Then go to 405 for my second attempt, and see what I can do on the third. The second attempt is the goal weight for the meet (the first attempt is something I KNOW I can do so I get a total)

Each lift is set up to progress like that, although I didn't do it for deadlifts, as I'm not a high rep puller, I'd rather do lots of low rep sets to practice pulling. I will probably move pulling to sets of 5 and 3, though.

Planned attempts:

Squat: 360, 405, 415?
Bench: 285, 315, 320?
Deadlift: 385, 435, 450?

(My original deadlift goal was to pull 500, but I don't see that happening.)

If I hit my second attempts, I'll total 1155. If I hit the thirds, I'll total 1185 - and depending on how I feel, I may push the pull to get to a total of 1200.
If I miss everything but my openers (which would suck), I'll still total 1030, which isn't bad for a first meet.

[The_Chicken_Daddy]

Originally posted by Paul Stagg
Pit beef is beef roasted over an open (pit) flame, then shaved thin. Normally served on a roll. Yummy.

you mean a kebab then.