5/27/13 Week 1 Day 2 Jersey Iron Template (Lower Accessory)
225/4x10 (Alternated Sumo & Conventional)
365/3x10 (2 Conv & 1 Sumo)
Standing Row/Face Pull
85/3x16 (8 Rows then 8 Face Pulls)
Wide Grip Pushdowns
Trying to keep accessory days to a point where I'm working enough to keep growing but not so hard where I'm not recovered for the big days. Little bit of a balancing act right now to find my groove between enough volume and not enough.
So you ARE still alive....
5/30/13 Week 1 Day 3 Jersey Iron Template (Upper Accessory)
Purple Band Rows 4x25
Seated Hammer Machine Rows
Bottom Up Band Flys w/ Red Band
Shoulders Like Boulders
Red Band Pushdowns
Spud Strap Abs
6/1/13 Week 1 Day 4 Jersey Iron Template (Speed Squat/ME Deadlift)
Squats /w Average (Green) Band (50% of 1RM Total)
ME Deadlift (95%/2x1)
705x1 (Conventional PR)
Adjustment #3 - Cut speed sets down from 10x3 to 8x3. Group was mixed on this. Seemed like the less experienced lifters were ok to do 10x3. The more experienced (read stronger) lifters seemed to want to cut down. I'm in the 8x3 crew hence the adjustment but I'd suggest playing this one by feel.
6/3/13 Week 2 Day 1 Jersey Iron Template (ME Bench)
Red Band Pushdowns x 100
Having some issues with Costochondrits. Basically, the cartilage between my pecs is inflamed. It feels like someone is stabbing you right in the sternum when you breath. I iced, DMSO'ed, and blue heated all day. Felt ok warming up but again I felt it on the 440 so I called it there (I was supposed to do 440x2, 455x1 and 475x1). Felt great the rest of the night. Then I woke up this morning and it hurt like HELL. Had a hard time taking a deep breath. It feels like it's improving as the day goes on but This is going to suck. No known treatment. Only way to fix it is rest. Blah.
No adjustements to be made tonight however, go by feel. A few of our guys struggled with this workout while a few others looked so good we allowed them to try PR's, which they hit! This is another "go by feel day" where if things are moving well you can push and if they're not, you do what's required and shut it down.
Wow that sounds really sore mate. Hope it heals up quick. Strong conventional PR there too
Best Raw Lifts
Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)
Heading to the IPF Raw World Champs Suzdal, Russia, 2013
6/5/13 Week 2 Day 2 Jersey Iron Template (Lower Accessory)
Upper Back Cable Rows w/ Spud Strap
6/6/13 Week 2 Day 3 Jersey Iron Template (Upper Accessory)
Took the day off from any type of pressing to allow the chest to heal.
Close Grip Lat Pulldowns
Shoulders Like Boulders
10lbs x 30/each
Overall an easy day. Necessary because this week has been Bench/Monday, Off/Tuesday, Lower Acc/Wednesday, Upper Acc/Thursday, Squat/Friday, Special Olympics/Saturday.
6/7/13 Week 2 Day 4 Jersey Iron Template (Rep Squats w/ 210lb of Chain)
Added 210lb of Chain
415x1 (Felt something in my knee. This was above where I was supposed to be and I believe the triple was a PR anyway so I cut it here.)
Deads were supposed to be 50% w/ Double Minis for 10x3. I found the downward bands pulled on my chest causing that Costochondritis to hurt. I'm trying to let it heal for bench on Monday. Tim suggested skipping speed training certainly wasn't going to hurt me after just pulling a Conventional PR last week so I cut it there.
Adjustment #4: Too much work after Rep Day to be pulling 10x3 on Speed Deads. We're going to drop that back to 8 sets and the reps back to 2.
6/10/13 Week 3 Day 1 Jersey Iron Template (Speed Bench 60% w/ Doubled Minis)
Add Bands x5
Red Band Flys
Adjustment #5 - Still not sure how to adjust this one. Again, the experienced lifters seem to stay at the correct percentage and slow down at the end with some fatigue. The newer lifters didn't seem to have any problems and some actually went over 70% and were still fast and didn't seem tired. Trying to find a balance seems to be the challenge on speed days. We'll play it by feel to see what we find in the coming weeks.
6/10/13 Week 3 Day 2 Jersey Iron Template (Lower Accessory)
Pin 1 Rack Pulls
Seated Face Pulls
6/13/13 Week 3 Day 3 Jersey Iron Template (Upper Accessory)
Shoulders Like Boulders
Hammer Grip Tricep Pushdowns
6/15/13 Week 3 Day 4 Jersey Iron Template (ME Squat/Rep Dead)
Deadlift w/ 100lbs of Chain
No adjustments this week! Hard work but satisfying as hell! Need to figure out my raw deadlift. Conventional feels too close but moving my feet out to frog style seemed much better. I just need to see if my strength is the same there.
6/17/13 Week 4 Day 1 Jersey Iron Template (Rep Bench)
Black Band Pushdowns 4x15
Black Band Pulldowns 50/35/15
5lb Lateral Raises x 100
Again, no adjustments. Tonight was done quick. Didn't schedule a whole bunch of work because we've just finished a squat max, and we're coming into a deadlift max this weekend.
6/22/13 Week 4 Day 4 (Speed Squat/ME Dead)
Skwatz w/ Blue Bands (55%@8x2)
ME Dead (email@example.com%)
Tried out the frog stance. I'm still much stronger conventional but I'm much more comfortable pulling Frog style. Might just need to work on it. I feel like I could eventually be stronger that way. It allows me to get down to the bar much easier and I feel like I could incorporate more of the hamstrings and glutes into the movement.
6.24.13 Week 5 Day 1 (ME Floor Press w/ 120lbs of chain)
Plates off/Chain on x 5
Lat Band Pushdowns w/ Blue Band/4x15
Barbell Shrugs - 225/2x25
Adjustment #6 - Dropped Fat Man Pullups from today. Everyone was pretty beat up, we're 1 week out from a deload.
Personal Adjustment #1 - Dropped the 3-Board w/80% for 3x15 because the costochondritis was acting up bad and the elbow flared up. Feels fine today though so maybe I should've pushed through it. Tim says pulling back there was ok but I think next time I'll try to push it.
Personal Adjustment #2 - Put blue heat on before leaving the house and then warmed up with light/high rep dumbbell benching when I arrived. This helped alleviate a lot of the shoulder/bicep tie-in pain I've been having.
181 class 935lb WR squat
best meet lifts
squat 935 bench 500 deadlift 700
best totals 181 2050 198 2065
6.25.13 Week 5 Day 2 (Lower Accessory)
1-inch Deficit Pulls (Frog Style)
Leg Press 4ppsx25
Wide Grip Pulldowns
6.27.13 Week 5 Day 3 (Upper Accessory)
Tricep Pushdowns/Straight Bar
6.29.13 Week 5 Day 4 (Squat - Rep w/ Chains & Deads - Speed w/ MiniBands)
I didn't train today. After training Thursday night I was showering and felt something in my back. It's been hurting since. I tried to squat but it wasn't happening with a huge risk of really hurting myself. I did a bunch of stretching and came home to rest it. Not real happy about it and struggling some mentally. Hoping I can have it feeling better on Monday to speed bench. Weeks of training things have been going great. I'm 8 weeks out. Don't need anything going downhill on me now.
One of my training partners, Tim, has been getting some Graston Technique done and he's been doing a shitton better. So I went first thing Monday morning after tweaking the back Thursday. I can tell you this. Graston is amazing. After one visit my shoulder was 100% and my back healed quickly. I can't say enough about it. If you've got a chiro doing Graston in your area, make a visit. I was able to start training again on Thursday with some accessory work. Went great. Shoulder handled 405 pain free for the first time since October.
7.6.13 Week 6 Day 4 (ME Squat/Rep Dead)
Rep Deads w/ 100lbs of chain
Add Chains x3
7.8.13 Week 7 Day 1 (Rep Bench)
Red Band Pushdownsx100
5lb Lat Raisesx50
5lb Front Raisesx50
Seated Rows 2PPS/3x15
This was supposed to be a deload week. That changed when I hurt my back last week. Took that week as the deload so I'll now train for 4 more weeks, take a deload, and then go into the meet. Feeling strong on my deadlift & bench but still a little tentative on the squat. Just keep working hard and hoping it'll come together on meet day.