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Thread: CEnlow's training log

  1. #1
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    CEnlow's training log

    To start with here is a little bit of background on me. I am 22 years old and I started out just lifting to get back in shape after letting myself go when I stopped playing football in high school. I then transitioned to doing a few raw meets because I found that having a set day to test my progress in a meet kept me motivated. I found this very helpful to keep making progress. Now I would have to classify myself as a multiply lifter. I made this change after starting to train at SC Barbell with Spud Bartley and Dale Stiefel as well as the rest of the crew there. I have done two full power multiply meets since then where I totaled 1800 at 275 in my first one and around 8-9 months later 2025 again at 275. Currently I am just doing some base work and addressing weak points since I have a long way to go in order to get where I want to be.

    Training from Saturday
    6/30/2012 – ME Squat
    Giant cambered bar box squat:
    bar 3x5
    165lbs 2x5
    255lbs 1x3
    345lbs 1x3
    395lbs 1x3
    435lbs 1x3
    add single ply titan briefs
    525lbs 1x2
    575lbs + 1 chain per side 1x2
    575lbs + 2 chains per side 1x2
    575lbs + 3 chains per side 1x2
    575lbs + 4 chains per side 1x2
    575lbs + 5 chains per side 1x2

    I was having trouble keeping my upper back tight today and I felt it rounding over on most every set so that’s something I’ll have to work on more in the future.

    GHR superset with belt squat
    BW x 6 / 205lbs x15, BW + 10lbs x 6 / 205lbs x15, BW +25lbs / 307.5lbs x 10

    Doubled monster mini band hip abduction 2x50, stretched my hips a lot in between these sets

    Dumbbell side bends 75lbs 3x10 each side

    Not a bad day overall

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    Feeling a little bit stiff today so I did some light recovery work. Took a bit of a walk around the neighborhood to try to get loosened up somewhat. It was a very short walk since this was either the second or third day we have been over 100 degrees. Got back home and decided to give the banded good mornings with the mini band that Chris Mason mentions in his last article.

    Wide stance good mornings with mini band 1x100
    (I've never done these but I like them, I've had decent success doing banded leg curls as feeder workouts in the past so I figure I'll give this a shot)

    Finished up with some hip mobility work and a ton of hamstring stretching and foam rolling.

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    Heavy bench day (sort of)

    Been doing a lot of lower volume work lately so I decided to do some volume work on an exercise I suck at for a bit of a break.

    Wide chest supported rows 5x10 with 1 plate as part of warmup

    Close grip floor press with swiss bar and 150lbs of chain

    empty bar 2x10
    bar + half of chain weight 1x6
    bar + all of chain weight 1x6
    (from here on everything will include the chain)
    125lbs 2x6
    175lbs 1x6
    205lbs 1x3 (hands started to slip so I racked this early)
    moved hands out to the wide handles and started working up again
    125lbs 1x8
    145lbs 1x8
    175lbs 1x8

    My chest and shoulders were smoked from this, much more so than I expected.

    Some of the other guys were doing some board work with the fat bar and I jumped in since I have never done this before:

    close grip 4-board press with fat bar
    255lbs 1x8
    345lbs 1x6
    called it here to save something for the next week, just wanted to see how it felt

    high pulley face pulls
    2x30 30lbs, 1x40 20lbs, 1x50 10lbs

    fat tricep rope lat pull down
    1x15 100lbs, 1x12 130lbs, 4x10 150lbs

    TRX abs 3x15

    I finished with some light rotator cuff work and band shoulder traction then called it a night

  4. #4
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    One hell of a work out keep it up...an how do you like the Fat bar for bench pressing?

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    I like it for a change but I definitely wouldn't use it all the time. My favorite bar to bench with honestly is our older squat bar, its not quite as fat as an actual fat bar but noticeably thicker than the power bar is. I typically use the fat bar when my elbow's feel beat up or I will usually use it for floor press since it is more comfortable for me personally.

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    Deadlift:
    This is by far my worst lift of the three and as I've honestly struggled with finding what works for me to build this optimally. I made a drive upstate to do some pulling with my buddy Gordon Lake as he has helped me tremendously over the past couple of years with my training. He started me off pulling conventional, which I'm absolutely awful at compared to my sumo pull.

    135lbs 2x5 1 set sumo, 1 conventional
    225lbs 3x5 1 set sumo, 2 conventional
    315lbs 1x3 conventional
    405lbs 1x3 conventional
    455lbs 1x3 conventional (big PR for me as this is my previous 1RM)
    455lbs 1x3 sumo
    405lbs 1x3 sumo
    455lbs 1x2 conventional, missed the third rep

    Stiff leg sumo deadlift
    1x6 315lbs, 1x6 365lbs, 2x6 315lbs

    Meadows rows with t-bar row
    1x12 1 plate, 4x12 1 plate and 25, done for each arm
    superset these with 5x15 tricep rope pull down abs

    1 arm chest supported machine row 3x15 100lbs
    superset with wide grip pulldowns 1x15 120lbs, 2x10 170lbs

    Called it here as I starting to feel smashed and I had a long car ride back home. I was happy with the conventional PR but I have a lot of work to on this lift. Today's session exposed a very glaring mid back weakness that will hold me back from performing like I should on meet day.
    Last edited by CEnlow; 07-05-2012 at 11:31 PM.

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    Upper body accessory/repetition day

    tricep pressdown
    1x15 60lbs, 1x12 80lbs, 5x10 100lbs

    I got the idea for this from reading Steve Pulcinella's log. I kept it light so it wasn't difficult but it did give a massive shoulder pump
    10x10 overhead press 95lbs
    superset with rear delt fly 10x10 with 20lb dumbbells

    rolling dumbbell extension on floor
    1x10 20lbs, 5x8 40lbs

    six ways
    2x10 12lbs

    Did some band traction and called it a day. I tried to keep breaks short as possible between sets and exercises since this is kind of a cleanup day to build some extra muscle and pump a lot of blood into my problem areas in my upper body since it seems to help with my recovery.
    Last edited by CEnlow; 07-06-2012 at 07:08 PM.

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    Squat day:

    straight bar free squat
    bar 2x10
    105 2x5
    145 2x5
    195 1x5
    235 1x5
    285 1x5
    325 1x5
    375 1x5
    415 1x5
    465 1x5
    505 2x5

    GHR 4x8

    Absolutely smoked form this. I am having trouble staying tight on heavier sets of 5 throughout the entire set and it makes the work much harder than it should be so I'll need to work on this as I get into prepping for my next meet.

  9. #9
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    Went in today to help my fiance bench and decided to knock out a quick extra session while I was in there.

    Conventional stance mini band good morning 1x100

    Long strap reverse hyper 3x12 200lbs

    light band assisted pullups 1x20 neutral, 1x20 pronated

    long ab strap standing abs 4x12

    I did a lot of stretching and mobility work while waiting on her to finish her assistance work. Hopefully I won't be so stiff again tomorrow when I wake up.

  10. #10
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    Blah bench night with a PR

    standing abs with long ab strap 3x20

    bench with squat bar - pinkies on rings
    bar 2x10
    105lbs 2x5
    145lbs 2x5
    195lbs 1x5
    235lbs 1x3
    285lbs 1x3
    325lbs 3x3
    345lbs 1x3 PR

    add slingshot
    415lbs 1x2

    add shirt and 3 board
    (just had the sleeves pinched and really just wanted to see how much it effected the feel of the shirt)

    505lbs 1x3

    switch to 2 board
    560lbs
    1x0 way misgrooved reset immediately and did
    1x2 much better but not as comfortable as I'd like it to be

    I had a pretty terrible night benching overall even with the PR. I wore different shoes than normal and my feet were sliding all over the place all night and I don't think I kept my back planted for a single set like it needed to be so I called it there since it wasn't really a shirt work night and I just wanted to get a feel for the altered fit.

    Cambered bar presses out of the monolift using the squat box as back support.
    This is a weird exercise and somewhat similar to a floor press but its killer for stability and lockout strength.

    empty bar + blue band 1x10
    25lbs and 2 blues per side 1x10
    empty bar + 3 blue bands per side 1x2.75 (I have never used this kind of band tension before and it was brutal, just couldn't lock out the third rep
    45lbs + blue band per side 1x10

    face pulls
    40lbs 4x20

    finished off with some band traction and shoulder mobility work

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    Deadlift

    I'm having my good buddy Gordon Lake help me with my programming for bringing up my deadlift leading into my next meet, which barring anything unexpected should be SPF record breakers in November. He has been one of those most helpful people I have met since I started competing and has a great eye for addressing weaknesses so I'm looking forward to the the work.



    hip abductor machine 100lbs 4x25
    super set with hip adductor machine 100lbs 4x25

    2 inch deficit conventional pulls (all sets done with 45seconds to a minute rest)
    135lbs 2x5
    135lbs + quadded mini bands 8x3
    165lbs + quadded mini bands 1x3
    185lbs + quadded mini bands 1x3

    close(r) stance front box squat to a way down there box
    135lbs 1x6
    225lbx 4x6 -> These were brutal for some reason, probably a combination of a weak back and being much deeper than I'm used to or needed to be with these.

    supinated barbell rows 135lbs 1x8, 225lbs 5x8
    super set with incline situps bw 1x12, bw + 25lbs 5x12

    balls of thunder neutral grip pulldowns
    funny named handle but blows up the forearms and lets me focus on pulling with my back
    120lbs 4x15

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    Upper accessory day,
    Reverse close grip bench press
    135lbs 2x8
    185lbs 2x5
    205lbs 1x5
    225lbs 1x5

    illegallly wide incline press
    135lbs 2x8
    185lbs 1x8
    205lbs 1x8

    neutral grip chest supported row
    1 plate 1x25
    2 plates 1x18
    3 plates 1x10

    KB snatch press
    24kg 2x6

    monster mini band fly
    3x15

    machine cable curl 3x20

  13. #13
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    Squat

    Box squats to a right around parallel box with giant cambered bar
    bar 2x10
    165lbs 2x5
    255lbs 1x5
    305lbs 1x3
    395lbs 1x1

    added single ply briefs

    485lbs 1x1
    575lbs 1x1

    added suit bottoms

    665lbs 1x2 <- this was awful in just about every possible way. I haven't put my suit on since the meet so it was weird anyway. Spud kicked my stance out a little bit and adjusted my feet to try to keep me from being so bunched up. Every set from here on out

    665lbs + 40lbs of chain 1x2
    665lbs + 80lbs of chain 1x2
    665lbs + 120lbs of chain 1x2
    665lbs + 160lbs of chain 1x2

    *stopped here for the day, I like the adjustments to my stance but it will take some getting used to especially pushing back hard enough and maintaining stability throughout the lift. here is video of the last set you can see what I mean.

    http://www.youtube.com/watch?v=AFy6t...1&feature=plcp

    kettle bell high pulls with a narrow sumo stance
    20kg, 24kg, 28kg, 32kg, 40kg, 48kg for 10 reps each set

    kettle bell side bends
    28kg 3x15
    Last edited by CEnlow; 07-14-2012 at 05:33 PM.

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    Heavy bench day

    blast strap rows 3x10

    Did reverse band bench with the squat bar
    started without the bands
    65lbs 1x10
    95lbs 1x10

    I moved over to the reverse band set up at this point. We used average bands today with it set up so the bands all but let go completely at the top. All sets from here out are with reverse bands.

    255lbs 2x5
    345lbs 2x3
    395lbs 1x3
    435lbs 1x3
    485lbs 1x2 (misgrooved the third one and called for the spotters to take it, focus wasn't there)
    added slingshot
    525lbs 1x3
    575lbs 1x3 foam 1 board
    615lbs 1x3 foam 2 board
    645lbd 1x0 <- pretty much everything I could have done wrong with this during my setup I did

    did close grip work with the same reverse band setup to a foam 3 board to help with lockout power
    395lbs 1x8
    435lbs 1x8

    average band overhead triceps extensions 1 x 50,30,20

    dumbbell lateral raises 30lbs 1x12, 40lbs 3x12

    bear crawls with 12kg kettlebells for 2 trips of 50ft

    TRX style abs with feet on exercise ball 2x15

    reverse pec dec 4x25 50lbs

    smoked from this but good workout today, just need to improve my focus under the heavier weights
    Last edited by CEnlow; 07-17-2012 at 03:58 PM.

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    Pulls from yesterday

    machine adductor 100lbs 5x25
    super set with machine abductor 100lbs 5x25

    Conventional pulls off 2-2.5" deficit
    135lbs 3x5
    225lbs 2x5
    315lbs 1x3
    365lbs 1x3
    385lbs 1x3
    405lbs 2x3
    425lbs 1x3 <- PR, terrible yes but it is progress

    front squats to parallel box instead of around the 9" or so one from last week
    135lbs 1x12
    225lbx 4x12
    I like how these feel but holding the bar in the rack position tore my hands and forearms up.

    I kept breaks on the back work to around 30 seconds between sets.
    Hammer strength iso row
    1 plate per side 1x12
    2 plates per side 6x12

    narrow grip lat pulldowns
    150lbs 1x10
    160lbs 1x10
    170lbs 1x10
    180lbs 1x10

    We did some weird cable low row ab thing, not really sure how else to describe this but it worked pretty well.
    100lbs 1x20
    140lbs 1x20
    160lbs 1x15
    180lbs 1x10

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    Upper accessory work
    I actually did a speed bench day for the first time in a few months. I'm not sold on going back to it every week but as of right now my biceps and shoulders aren't screaming so that is a good sign at least.

    superset all sets of bench with light band pushdowns x20
    bench with index on smooth
    135lbs 1x10
    185lbs 1x3
    added a light band crossed behind back, holding onto the ends for extra resistance
    135lbs + light band 2x3
    155lbs + light band 1x3
    moved grip out to index on the power ring
    155lbs + light band 1x3
    185lbs + light band 2x3
    brought grip in to pinkies on the ring
    185lbs + light band 3x3

    shoulder and upper back circuit, did 2 rounds with a 2 minute break between rounds
    clean and press from the floor 115lbs x 10 <-haven't done these since 9th grade so not pretty by any means
    db lateral raise 25lbs x 10
    barbell high pull 115lbs x 10
    db front raise 25lbs x 10
    bent over db fly 25lbs x 10

    incline db curls
    1x20
    5x10

    straight arm pulldowns with rotator bar
    4x25 40lbs

  17. #17
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    Squat day
    Felt kind of blah when I got in and started getting warmed up. I have 3 people I'm handling in their first meet at the SPF pro/am on amateur day so I mainly helped them and did some low box speed/form work in my single ply briefs.

    bar 3x10
    105lbs 1x5
    145lbs 2x5
    235lbs 1x5
    285lbs 1x3
    375lbs 1x2
    added briefs here
    465lbs 7-8 x 2 (first set was awful but I got my briefs seated a little better and smooth sailing from there)

    Ghr bw 4x10

    Ghr situps 6x10

    Called it there for the day. Not a lot of work but identified some weaknesses that tend to come out in my squat so I have areas to focus on bringing up more now.

  18. #18
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    Bench day 7-23:
    Bench with squat bar
    bar 3x10
    105lbs 2x5
    145lbs 1x5
    145lbs + 2 chains per side 1x3
    195lbs + 2 chains per side 2x3
    235lbs + 2 chains per side x 1
    285lbs + 2 chains per side x 1
    325lbs + 2 chains per side x 1
    added slingshot
    375lbs + 2 chains per side x 1
    put on shirt
    3 board 465lbs + 2 chains per side x 1
    1.5 board 505lbs + 2 chains per side x 1
    full range 555lbs + 2 chains per side x 1

    swiss bar lockouts out of spud inc suspension straps
    Dale and a few other guys did these a few weeks ago but this was my first time trying it out. Kind of fun but a little rough on the shoulders, much more forgiving than pin presses are though

    empty bar x 8
    empty bar + doubled purple bands x 8
    125lbs + doubled purple bands x 8
    215lbs + doubled purple bands x 5
    175lbs + doubled purple bands 3x6

    neutral grip incline DB press
    40lbs 1x15
    55lbs 1x15
    70lbs 2x15

    light band pull-a-parts 5x20

    Cut the shirt work a little short this week but it was a decent night of bench work overall. Due to some schedule conflicts I'm going to do an earlier meet than I had originally planned. Looking at putting together a short training and picking up the IPA big south powerlifting meet at The Edge training facility in Columbia SC.
    Last edited by CEnlow; 07-24-2012 at 02:08 PM.

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    Deadlift day

    machine adductor 100lbs 6x25
    super set with abductor 100lbs 6x25

    sumo deadlift
    135lbs 3x5
    225lbs 1x5, 1x3
    315lbs 2x2
    365lbs 1x1
    add briefs
    425lbs 1x1
    add suit bottoms
    495lbs 1x1
    straps up (loose)
    565lbs 1x1
    tightened straps
    605 1x0

    Had some form issues, bar drifted out a little bit out and my back rounded over as soon as the bar broke off the floor. It felt easy enough but didn't want to try to grind for it 10 weeks out from a meet when my goal with today was really just to see where my form broke down.

    RDL
    225lbs 4x12

    Dimel deadlift
    135lbs 5x20

    dead stop dumbbell rows
    50lbs 1x12
    75lbs 1x10
    100lbs 3x8

    pullups
    1x5
    added purple band for assistance
    3x8

    tricep rope cable crunch
    100lbs 3x20
    150lbs 3x20

    short strap reverse hyper
    50lbs 2x25

    Decent night overall but I still have a lot of work to do on this lift.

  20. #20
    Senior Member superdonut's Avatar
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    Do you still weigh 275? You're strong man, keep it up. Hope you can improve your DL.

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    Superdonut, my bodyweight is holding pretty steady in the 280-285 range. Thanks for the support.


    bench accessory work from today
    everything in the biceps and shoulders still feel ok so I did another speed bench session

    Fat bar floor press
    bar a lot of sets x5
    125lbs 2x5
    165lbs 2x5
    215lbs 8x3 (3 sets narrowm, 3 sets moderate, 2 sets illegally wide)

    underhand lat pulldowns
    160lbs 1x8
    200lbs 3x8

    JM press
    135lbs 3x6
    135lbs + 2 chains per side 1x6, like how these felt but I'd need to lower the bar weight to get a lot of work in with the chains

    underhand monster mini band pull aparts 4x25

    light band pushdowns 2x50

  22. #22
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    Squat:
    straight bar
    bar for about a million, felt like no matter what I did I couldn't get my hips warm today
    145lbs 2x5
    235lbs 1x5
    285lbs 1x2
    375lbs 1x2
    added single ply titans
    465lbs 1x2
    555lbs 1x2
    added ace suit bottoms
    645lbs 1x2
    735lbs 1x1 <- should have been 2 but the new guy close the rack early
    added stretched out reverse bands
    straps up but loose
    825lbs 1x2
    straps a bit tighter with krait wraps
    865lbs 1x2

    Shut squats down there for the day. It was an easy day for the most part, just trying to get more comfortable with the new stance and get some full gear work in. I haven't done full gear doubles in over a year so that was a bit odd for me but I need the work and the practice being patient waiting for the up call.

    speed pulls off 2inch block
    135lbs 2x5
    335lbs 5x2

    dead squats out of spud inc suspension straps with SSB
    bar 1x5
    165lbs 1x2
    255lbs 6x2

    banded leg curls
    light band 2x15

    straight leg v sit ups 4x12

  23. #23
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    Bench:
    did all sets with pinkies on the ring
    bar 3x10
    95lbs 2x5
    135lbs 2x5
    185lbs 2x3
    225lbs 1x3
    275lbs 1x3
    315lbs 1x2
    335lbs 1x2
    added 3 board
    365lbs 1x2
    405lbs 1x2
    425lbs 1x1, 1x2
    455lbs 1x2 - huge PR for the night so decided to take it and run

    light band pushdowns super set with close grip 1 board press (index on smooth)
    1x50 / 225lbs 1x8
    1x50 / 225lbs 1x8
    1x50 / 225lbs 1x5 <- ran out of gas

    dead stop partial dips
    body weight 1x12
    bw + average band 1x10
    bw + strong band 3x8

    strict overhead press on power squat machine
    1 plate per side 2x8
    1 plate and a 25 per side 2x8
    1 plate, 25, and a 10 per side 1x7.5

    machine assisted chinups from a dead hang 5x12

  24. #24
    Senior Member superdonut's Avatar
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    Nice squats and benching man.

  25. #25
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    Thanks, I appreciate it. Still have a long way to go but its a start

    deadlift day, kind of

    adductor/abductor superset
    110lbs 4x25 each

    Arch back good mornings with SSB
    bar 2x15
    added around 100-120lbs of fully suspended chain from here out, very awkward and made the camber from the SSB much worse
    bar 1x10
    125lbs 1x10
    145lbs 1x10
    165lbs 3x10

    Got these from my buddy Gordon Lake and they are awful but they have to help build my back up

    RDLs:
    135lbs 1x8
    225lbs 1x8
    275lbs 4x8

    meadows rows
    1x15 1 plate
    4x12 1 plate and a 25lb

    band assisted chinups 4x6

    decline sit ups 5x20
    Last edited by CEnlow; 08-02-2012 at 09:34 PM.

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