Conditioning- 30 minutes elyptical.
Since my fiance wants me to get up with her at 6 am to hit the gym I found the only thing my body would let me do is the elyptical. I am not a morning person and my body knows it. Don't make fun of me. . . I did what I suck at.
Last edited by luigisacs; 04-21-2010 at 11:45 AM.
04/24/2010 training Session number 7
Squat - 225x5x3 (PR) (Short term goal Squat met)
Bench - 160x5x3
Deadlift - 245x5x1
I'm starting to feel the squats now, which is a good thing. I'm in the strength building phase. Ditto for the bench. Deadlift was laughable. I'm debating whether my next bump will by 10 or 20lbs. I'll make that call next session.
I'm off to a meet in long island to help/cheer on hubbard. . .
Last edited by luigisacs; 04-25-2010 at 08:19 PM.
The meet yesterday was absolutely amazing. I will say that I am 100% inspired now to go out and try one for myself. I'm thinking of one on July 17. It's called the Nationals so I'm not sure if this is the right format for my first meet. I'll call them up and see if it would be appropriate for me. I truly enjoyed just sitting there and taking it all in. I also tried to be a source of positive energy for Eric who seemed to not be at his best. He probably thought I was nothing but an annoyance though.
Again, it was an awesome experience. Yes there were some big numbers (770 equipped squat, 700+ deads, and a RAW 550 bench (this was sick)). But what inspired me the most were those not in gear. The female competitors and the masters guys (easily 60+ in age) who went out there and gave their all. They knew they wouldn't be the biggest numbers there but they didn't care. They just went and gave it everything they got. I was truly and deeply inspired now to do this. . .this is where I should be.
The question now becomes how should I reshape my training. Truthfully I'm not going to change a thing. I'm going to stay on course and just take a week off before the meet to rest up. I still don't think I need to do anything more than just keep getting stronger. I mean, stronger is the point here right?
Last edited by luigisacs; 04-25-2010 at 09:17 AM.
04/27/2010 Session #8
Squat - 235x5x3 (PR)
Press - 105x5x3
The squat felt heavy but attainable so I'm thinking another 10lb jump. I doubt I'll have another 10lbs in me after that. But we'll see. The press felt strong. No issues there. I was slated to do the log cleans but the gym had way too many people and I was spent anyway. So I skipped them. Truthfully I'm just interested in the squat, bench, deadlift and press, so anything else can be eliminated if needed.
I know you posted to Tony about trainig with the STrongman crew. I think that would be good to be around a good group of guys. I love the Yoke and farmers. Just find a way to implement it so it compliments your training. Let me know how it goes. Again, thanks for coming out!
04/29/2010 Session #9
Squat - 245x5x3 (PR)(Medium Term Goal Met)
Bench - 165x5x3
Deadlift - 265x5x1 (Short Term Goal Met)
Short Term Total goal of 660 Met - Total Today 675
Squat was good. Definitely took some life out of me, but good nonetheless. I think I have one more 10lb increase left. I'm sure It will be easier once I get my belt. I ordered it yesterday. Will be here in a few weeks.
My bench, well my bench still sucks. I'm keeping it conservative in terms of increases. I know I'll never have a humongous bench. It's not easy to live with, but I've comes to terms with it.
By the time I go to my deadlfift I was pretty gassed. So I decided to cut the reps on my warmups to make sure I had enough in the tank to get the working weight. Smoked it.
Last edited by luigisacs; 05-04-2010 at 09:01 PM.
05/01/2010 Session 10
Squat- 255x5x3 (PR)
Press - 115x5x3 (PR) Short term goal met.
Safety Squat Bar Good Morning x5x3
Squats almost killed me. I'm completely drained. Presses were hard for the first time. So were in the strength building phase there. My lower back has been bugging me. To strengthen it I decided to add in good mornings. My shoulder has been bothering me from holding the bar in the squat so I decided on the safety bar to give my shoulders some rest.
Last edited by luigisacs; 05-01-2010 at 09:43 AM.
Just ordered my conditioning tool.
I haven't planned on how I'm going to incorporate this yet. I'll figure that out when it comes in.
05/04/2010 Session # 11
Squat - 265x5x3 (PR)
Bench - 170x5x3 (PR)
Deadlift - 275x5x1
Trained at a commercial gym today that isn't my usual. Was helping two co-workers on their form on the big lifts. One is a total newb who didn't have any experience with the big lifts and the other had some experience but his form was ****. The session was longer because I spent a lot of it coaching. I did enjoy that part though. I'm going to give both of them a routine to follow, and we'll have a follow up training next month.
As for me, I hit a PR in the Squat and Bench. The Squat wasn't awfully difficult. Did take a bit out of me but that is a good thing. Bench wasn't difficult, but I never did these for sets across so it was a light PR. The dead was a joke again. Nothing difficult there.
And I had a surprise when I got home. MY BELT!!!!!. Needless to say I'm happy. Now I just need to figure out exactly how to wear it and break it in.
Last edited by luigisacs; 05-04-2010 at 09:14 PM.
05/06/2010 Session 12
Squat: 275x5x3 (PR)
SSB Good mornings: SSB+20lbsx5x3
I'm stoked about the 275 PR. A month and a half ago I could barely get that for a 1RM. It is ****ing amazing how easy these felt with the belt. Although the damn things dug so deep into my gut that I have marks now. Its cool. I'll have to deal with it. Definitely going for 285 saturday.
This week's training has been great. The rest of my life not so much. I have been told so many negative things about my body, my training, my eating habits that I'm finding it really hard to get through it as I'm getting the majority of this negativity from my coworkers. It's getting real hard to tune them out. They just don't get what I'm doing and they're starting to piss me off. They just don't get that now that I'm training fairly heavy I get hungry. REAL hungry. So 6 scrambled eggs, two pieces of toast, and 3 turkey sausage links are what my body is telling me to eat. The fact that I'm practically starving only 3 hours later confirms that fact. But whatever, just gotta push through I guess.
Last edited by luigisacs; 05-06-2010 at 09:45 PM.
Oh and I almost completely forgot . .. Been doing some low level study on periodization. I'm going through my second read of Practical Programming and think I have the basic understanding of what a weight training program should do and when it should do it. One of the things I think most people get confused is using their strength levels to determine whether they are a novice, intermediary, or advanced athlete. This is actually not the case. The true indicator of your level of progression stems from two factors; a) the amount of training (stress) necessary to elicit an adaption (strength increase) and b) the amount of time necessary to recover from said training in which the athlete can exhibit and showcase his adaption. For example, a novice (moi), only requires one training day as a stressor, and can successfully adapt to that stressor in a 48-72 hour time frame. Compare that to an advanced athlete who may require one or months of accumulating stress to create the stimulous for adaption, and conversely would require an almost equal time frame for that athlete to recover, adapt, and be able to showcase that adaption (strength increase). The accumulation and dissipation of the fatigue created from the training stresses is the heart of any periodization.
Interesting stuff. With the above I'm attempting to get my head around how conjugate periodization follows this understanding. From what I know of the westside methods there is a max effort adaption every week. I'm assuming the speed work is also utilized as a "light" day to induce recovery. However, at the elite levels these athletes who utlize this type of training, are they accumulating the proper amount of fatigue necessary to spur adaptation? This periodization seems to be weekly? I also know that they enter a circa max phase the month or two right before the meet. Is this is actual stressor? Is the week or two off before the meet enough time for the fatigue to dissipate? I know the system works, but why (in the context of stress/adaptation concept)? I'll have to do more research. . .
Last edited by luigisacs; 05-06-2010 at 09:48 PM.
05/09/2010 Session # 13
Squat: 285x5x3 (PR) (Long term goal met)
Had absolutely nothing in the tank today. I even took an extra day off before this training day and I still had nothing. I think I'm going to change my programming up a bit. I'm going to add a light squat day in the middle of two heavy ones and add some other work in as well.
I also had some pain when I attempted to warm up for the bench in my right shoulder arm. It feels like the arm can not support the weight. I think I may have started too high on the bench and went to fast in the progression. I'm completely starting from scratch with this now. I'll start with 95 lbs and work my way up 5lbs each time.'
Last edited by luigisacs; 05-11-2010 at 06:23 AM.
Doing really well Luigi, congrats on the PRs
"Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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05/11/2010 Session 14
Squat (light day) - worked up to 345x1 (PR +30lbs)
Press - 125x5x3 (PR)
Good Morning - SSB+20x5x3