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Thread: Luigi's Training Log

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  1. #1
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    Luigi's Training Log

    I wanted to start my log on this site again to track my performance and garner any wisdom anyone should provide.

    531 Month 5
    01/07/2014 Squat 5ís

    Warmup Ė Static Stretches.

    Squat
    105xwarmup
    135xwarmup
    160xwarmup
    175x5
    200x5
    225x10

    Situps BWx10,10,10,6

    First training day of the New Year and it felt good. The 10 rep wasnít a PR but I didnít want to push too hard as I hadnít squatted in a couple weeks. The 10 felt fast and relatively light. Iíll push the PR rep next week.

  2. #2
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    531 Cycle # 5
    01/09/2014 Press 5ís

    Warmup Ė 33 minutes treadmill walk

    Press
    55xwarmup
    70xwarmup
    85xwarmup
    90x5
    105x5
    115x9

    Couldnít get a PR today, which wasnít surprising. The wrist pain had me concentrating on it most of the set and not on giving 100% effort. Also I canít seem to break the double digit mark on my press no matter what weight it is. The triceps give out half way up and then once that fails the shoulders just canít give it another go. This means weak shoulders and weak triceps. I thought about only doing the prescribed reps and moving on but decided to go until I couldnít or the pain was too much. Thankfully the pain was manageable to get the + reps.
    Iím fine with this as this was a 5 week and I nearly doubled the requirement so Iím still progressing. Attempted band assisted chins but the wrist was having none of it.

  3. #3
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    1/11/2014
    531 Cycle # 5
    01/11/2014 Deadlift 5ís

    Warmup-
    Romanian Deadlifts Ė Barx3

    Deadlift
    135xwarmup
    145xwarmup
    170xwarmup
    185x5
    215x5
    245x12 PR +10lbs

    Situps Ė BWx10,10,10,8

    Another good session. The weight did not feel heavy at all and all the reps were pretty fast, which I am very happy about. The wrist was still bothering me on the pulls, but once I warmed up and wrapped it I was good to go. I also employed (unintentionally) a reverse grip where I pinched my index finger with my thumb. Iím not sure if this is a hook grip or not but it very much helped with keeping my grip strong. The goal today was 11 reps, but added one more on account that I was feeling pretty good.

    On another note I made the decision to try my hand at my first powerlifting meet this year. The meet I planned is the South Jersey Rumble held on May 17 and 18. This gives me a solid 5 months to prepare. My plan is to continue with the base 531 programming until March 23, in which I will start my Pre-meet training, and April 20 in which I will start the Meet Prep. Both outlines are noted in the 531 for Powerlifting book.

    My goals for this meet are a 340 squat, 225 bench, and 385 deadlift. This would be a +20 lb increase in the squat and deadlift (attained in the October NOV meet). The bench will be a first attempt at a single. I am not too sure if this will be feasible as the wrist injury I have may curtail this. If that is the case I will just take a token attempt at the bench so I can Squat and Deadlift.

  4. #4
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    531 Cycle # 5
    01/131/2014 Squat
    18 weeks out from Meet

    Squat
    105xwarmup
    135xwarmup
    160xwarmup
    185x3
    210x3
    240x10

    Sit ups - BWx10,10,10,10,10

    Another good punch the clock day. I seem to like capping my sets at ten. I am ok with that as I a continually building up. I am also happy to be finally be able to get 5 sets of 10 in the sit up. I know that is fucking terrible, but think how bad I was before this. Embarrassing. Now that that rep range is out of the way Iím going to progress to the 350 method on sit ups.

    I seem to always have two thoughts in my head when I squat; bar position and foot position. I keep reading everywhere that a low bar position allows you to utilize more weight. However I never really never know if the bar is really in the low bar position. I kind of have the bar situated so that they are on the rear delts. I donít know for sure if that is low enough. Today I just got tired of fucking thinking about it so I just decided where I have it now is where it is going to be until someone very qualified helps me fix it. The foot position thought is the width of the stance. I naturally want to go out a bit wider than shoulder width. It just feels more stable that way. But when I do that, and thus shove my knees out, my right hip bothers the shit out of me. I have to always think about going a bit narrower. I know this is a mind thing, but itís driving me crazy.

    Whatever, I got the reps I needed so in all it was a good day.

  5. #5
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    531 Cycle # 5
    01/15/2014 Press 3
    18 weeks out from Meet

    Warmup Ė Barx5x3

    Press
    55xwarmup
    70xwarmup
    85xwarmup
    95x3
    110x3
    125x3

    The pain today was probably a 7.5 out of 10 which made pressing real hard. Once I got into the work sets the injury just made everything feel real heavy. So I decided not to be a hero and just get the Rx reps. Iím ok with this because Iím still progressing and that is what counts.

    The problem with presses is that in order for me to use the false grip the hand has to cock back just a tad. That is what is causing the pain. I only have about 10 Ė 15 degrees of movement in that direction when Iím 100% healthy and right now it is less and aggravated. It is what it is. My strength is still about 40 to 50%. I need to strengthen this big time so Iím going to order the most basic COC gripper they have and will use that to get some semblance of strength back. I think once I get the ligaments strong again the pain will subside drastically.

  6. #6
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    531 Cycle # 5
    01/17/2014 Deadlift 3
    18 weeks out from Meet

    Warmup Ė Romanian deadlift Ė barx5x3

    Deadlift
    135xwarmup
    145xwarmup
    170xwarmup
    200x3
    230x3
    255x11 PR +15lbs

    A very productive day attaining the PR, however this training took the life out of me.

  7. #7
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    531 Cycle # 5
    01/28/2014 Squat 5/3/1

    Squat
    105xwarmup
    135xwarmup
    160xwarmup
    200x5
    225x3
    250x7

    Situps 350 method Ė 26,12,8 = 46

    Not a bad session considering Iím getting over a bout of stomach virus which incapacitated me all of last week. My goal today was to start right back in where I left off and get 5 reps as a minimum. I did that plus more so I am happy. I wanted to judge my set by the speed of the rep as I didnít want to grind any reps today. This week was supposed to be my deload week, but since I needed last week to get over this virus I am going to use last week as my deload. I donít see how that can be detrimental.

  8. #8
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    531 Cycle # 5
    01/30/2014 Press 5/3/1

    Press
    55xwarmup
    70xwarmup
    85xwarmup
    105x5
    115x3
    130x3

    Another day of real bad wrist pain. I would gauge it about an 8 out of 10. I was able to train which I am happy about. My goal was to go by feel and by my pain tolerance. I didnít want to push it too much as I was afraid of dropping the bar on my head. Once I got to the last rep the pain was push-throughable so I was able to get three. I think I could have done more but I was taking no chances. Whether I will be able to bench at this point I am not sure. If I can not then I will give it another month before re-assessing

  9. #9
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    531 Cycle # 5
    02/01/2014 Deadlift 5/3/1

    Warmup
    RDL Ė Barx2x5, 115xwarmup

    Deadlift
    145xwarmup
    170xwarmup
    215x5
    245x3
    270x8 (PR Tie)

    BW Situp 350 method Ė 30+12+8 = 50

    I thought this was pretty good day considering I didnít get much of a chance to eat this morning. Since I hadnít deadlifted in 2 weeks my lower back stiffened up pretty fast, so I didnít want to push the PR set too hard. Iím happy that I tied my PR but if I had known that 9 reps would have given me a PR I would have toughened it out.

  10. #10
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    531 Cycle # 6
    02/04/2014 Squat 5ís

    AM Conditioning Ė Treadmill walk 3.4mph@2% -39 minutes

    Warmup = Foam roll Ė Static stretches

    Squat
    Barx2xwarmup
    110xwarmup
    140xwarmup
    165xwarmup
    180x5
    205x5
    235x10

    Good morning Ė Barx3x5
    Incline Situps 2x5

    This was a very good day for me. Firstly the pain in my wrist has subsided dramatically. I would say that the pain is now a 4 out 10, which is making me very giddy. I also felt real energetic today in the gym. The warmup sets were all very fast. I did think I would be able to get 11 reps for a PR but I just couldnít do it. I am ok with that though because 8 was my minimum rep range. Now that Iíve completed 5 cycles I appreciate the good days and PRís more because those are special days.

    Iíve been thinking that I needed some low back work. I can feel that my low back is a weak area when I squat and deadlift. So I added very very light good mornings. Iím going to bring the weight/volume up very slowly. My plan is to first do 3x5, then move to 5x5, then move to 3x10, then 5x10, AND then 350 method. After that I will up the weight 10 lbs and start over again. I know that sounds like a long time to increase but I am not going to mess up my main sets by including too much accessory work. As for the incline situps . . . rubbish. Iím going back to regular situps and will add a little weight.

  11. #11
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    531 Cycle # 6
    02/05/2014 Press 5ís

    Warmup Ė Barx3x10

    Press
    60xwarmup
    70xwarmup
    85xwarmup
    95x5
    105x5
    120x8

    Joker Sets
    135x4 PR +5lbs

    Inverted Row@high position Ė BWx3x5

    I have been toying with the idea of using Jokers in my training for a couple weeks now. I just didnít know how to implement them. I am the last person who should go with ďwhen you are feeling goodĒ. So I came up with the idea that if I hit my minimum rep on the PR set then I will go with Jokers. Today the minimum rep was 8, so I hit that and went for the Joker. I am very happy I did. On the inverted rows I knew my grip strength would be an issue. My injured wrist gave me very little trouble but I knew it was very weak. I think doing these twice a week will help strengthen my grip.

  12. #12
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    531 Cycle # 6
    02/07/2014 Deadlift 5ís

    Warmup Ė Foam rolling x billion, band good mornings, Romanian deadlifts barx10

    Deadlift
    135xwarmup
    150xwarmup
    180xwarmup
    195x5
    220x5
    250x12 PR +5lbs

    I am very happy with the PR as I am with any PR, however this particular PR has nearly sucked my soul right out of my body. I had zero energy left to do anything else. Maybe later I will hook my feet under the couch and do some situps but I highly doubt it.

  13. #13
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    531 Cycle # 6
    02/09/2014 Bench 5ís

    Warmup = Foam Rolling Ė MobilityWOD#1

    Bench
    80xwarmup
    95xwarmup
    115xwarmup
    125x5
    145x5
    165x9

    Inverted Rows High Position Ė BWx5x5

    Post training Ė Treadmill walk Ė 3.5mph @ 2% for 41 minutes

    Well I can bench, and without much pain, so this is good. I was very weak however. I expected this as this was my first bench session of the new year and I am still regaining strength from my bout of tendonitis. This was very apparent when I unracked the bar on the last set. Very very weak unrack. I am happy with the 9 reps though.

    Iíve been toying with the idea of adding some volume to my press/bench days. What I was thinking about was completing the main set of the day, then doing the FSL of the opposite lift. For example today I would have done Presses with the press FSL from the other day. Then, this morning, I realized that just be being able to bench I am adding volume to my pressing days that wasnít there before. I essentially just doubles my pressing volume just by being able to bench. I donít want to get too far ahead of myself so Iím going to ride the base template some more and see where are 6-9 weeks from now.

  14. #14
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    531 Cycle # 6
    02/10/2014 Squat 3ís

    Warmup Ė Foam roll + groin stretch - Barx5x3

    Squat
    110xwarmup
    140xwarmup
    165xwarmup
    195x3
    220x3
    245x7

    Joker Sets
    275x3 PR +5lbs

    Good morning Ė Barx5x5
    Situps Ė 2.5lbs x3x5

    The good: The Joker set PR was very fast and very easy. I am very happy about that as it shows my strength level where it needs to be.
    The bad: The PR set was very disappointing. I was feeling very motivated today and wanted a PR. I felt the strength was there too, but I came forward after the 7th rep and almost had to dump the bar. After that my tightness, my air, whatever, was shot and I lost everything. Although my minimum rep was 7 and I hit that, I knew I had more. I am still very disappointed.

  15. #15
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    531 Cycle # 6
    02/12/2014 Press 3ís

    Warmup Ė Foam roll problem areas Ė Barx2x10

    Press
    60xwarmup
    70xwarmup
    85xwarmup
    100x3
    115x3
    130x5

    Joker Sets
    140x3 PR +5lbs
    150x1 PR +5lbs

    Inverted Rows High Position Ė BW x 10,9,4

    I felt very good today. The PR set was right where I thought I would be in terms of reps so I am not upset there. The Jokers felt very explosive off the shoulders. I focused on shoving the hips forward and ďthrowingĒ the weights up with my upper body. I tripled what I 1RMíd at the NOV meet in October and the 150 was an all time PR. Very happy.

  16. #16
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    531 Cycle # 6
    02/16/2014 Deadlift 5ís

    Warmup Ė Foam roll everything that sucks Ė Mobilty WOD#1

    Deadlift
    135xwarmup
    150xwarmup
    180xwarmup
    205x3
    235x3
    265x9 PR +5lbs

    Joker Sets
    295x3 PR +15lbs

    Planks 3x30 seconds

    Later, if time permits
    Treadmill walk

    Good day today. Lower back was a little tight but other than that everything felt like it should.

    My folks came to visit yesterday and my pop brought me a gift of two new 45 bumper plates. They werenít rogues or anything but Iím happy he got them as I was real surprised. They are the X-fit brand. I never heard of them but they seem well made. They are much thicker than the Rogues I wanted -3 ľ inch as opposed to the 2 inches but Im not looking a gift horse in the mouth.

    Also, after watching some videos about bars, I checked the two bars I have to see if they were bent. The new one I purchased a year ago is still good, but the one the guy across the street gave me was bent. Itís not terrible, but there is a pronounced bend. I use it for deadlifts only and I will until I see it isnít going to work anymore. I donít want to use the new bar for anything off the floor.

  17. #17
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    531 Cycle # 6
    02/19/2014 Squat 531

    Warmup Ė Foam rolling, plodding, prodding, stretching, moving and twisting as much as possible. Barxa millionxinfiniti Ė Band good mornings Ė More stretching

    Squat
    110xwarmup
    140xwarmup
    165xwarmup
    205x5
    235x3
    260x5 PR +5lbs

    More foam rolling and stretching.

    I have some good lower back tightness that completely messed up my day. Then when warming up I just couldnít get comfortable under the bar and now have an annoyance in my left shoulder. Once I saw I only needed 5 reps to get my PR I decided to just hit it and get the hell out. On a positive note the 5 reps was pretty easy and there was not strain at all.

  18. #18
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    531 Cycle # 6
    02/20/2014 Press 531

    Warmup ĖBarx3x5

    Press
    60xwarmup
    70xwarmup
    85xwarmup
    105x5
    120x3
    135x3

    Joker Sets
    150x1 TIE PR

    Inverted Row High Position 3x10
    Not a bad day. I tied a PR on my joker set which is ok. I wanted 4 on the PR set but Iím happy with the triple. Although I can see me getting real close to the end of the road on my Presses soon. I think I have 3 more months at the most. I plan on doing a planned 5/3 reset after my meet.

  19. #19
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    531 Cycle # 6
    02/22/2014 Deadlift 531

    Warmup Ė Foam roll problem areas + Hip Circles, RDLís & Goodmornings

    RDL
    120xwarmup

    Deadlift
    150xwarmup
    180xwarmup
    220x5
    250x3
    280x5 PR +10lbs

    Thatís it today. I could have hit more reps on the PR set but since I was short on time I just decided to hit what I needed for a PR and move one.
    Last edited by luigisacs; 02-22-2014 at 11:05 AM.

  20. #20
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    531 Cycle # 6
    02/23/2014 Bench 531

    Warmup Ė Stretch+barxalot

    Bench
    80xwarmup
    95xwarmup
    115xwarmup
    145x5
    165x3
    180x6 PR +5lbs

    Inverted Rows High Position BWx3x10
    Barbell Curl Ė 45x8 Ė
    Planks -3x30 seconds

    I have 3 more weeks until my pre-meet prep begins, and 6 weeks until meet prep. Iíd like to add some additional volume to my presses as I think it will be beneficial towards some base strength building prior to the meet. Iím going to add ladders to my training starting next week.

  21. #21
    Wanna Be BIG Joe B's Avatar
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    A lot of PRs, great work Luigi! Keep it up and you'll kill it at the meet.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  22. #22
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    Quote Originally Posted by Joe B View Post
    A lot of PRs, great work Luigi! Keep it up and you'll kill it at the meet.
    Thanks Joe. I appreciate it. I'm taking things a little at a time and hopefully it will work out at the end.

  23. #23
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    531 Cycle # 7
    02/25/2014 Press 5ís

    AM: Foam Rolling and Mobility
    Warmup Ė Barx2xwarmup + band pull a parts x2x10

    Press
    60xwarmup
    75xwarmup
    90xwarmup
    95xwarmup
    110x5
    120x7

    ****above super-setted with band pull a parts x10

    Ladder Sets
    110x6
    95x9

    Inverted Row Mid Position Ė x6,x4,x4

    Post training- Stretching and massage of cramped shoulders.

    A good day even though I didnít PR. I didnít expect to anyway. The Press has slowed down considerably and I am really expecting one PR a month, or more, going forward.

    The added volume did a number on my left shoulder. Iím cramped as all hell right now. Iím assuming Iíll adapt within a week or two. Iím curious to see how the additional upper back work (band pull a parts) affect me going forward.

  24. #24
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    531 Cycle # 7
    03/01/2014 Deadlift 5ís

    Warmup Ė Foam rolling things that suck + mobility stuff

    Deadlift
    135xwarmup
    155xwarmup
    185xwarmup
    200x5
    230x5
    260x11 (Rep PR +5lbs, Calculated Max PR)

    ďThe CupĒ Ab exercise Ė 3x10 seconds

    Post training Ė foam roll more stuff that sucks
    I love and hate the deadlift with such a passion. I seem to be able to get a PR most times out but I feel like utter shit when itís done. I still think that I should only be doing 5ís though, but if Iím capable of getting double digit reps still the weight isnít high enough that 5ís will do anything good.

  25. #25
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    531 Cycle # 7
    03/03/2014 Bench 5ís

    Warmup Ė Band pull a parts 2x10 Ė Shoulder dislocations

    Bench
    80xwarmup
    100xwarmup
    120xwarmup
    *** above super set with band pull a parts

    130x5
    150x5
    165x9
    ***above super sett with band face pulls

    Ladder Sets
    150x11
    130x13

    Inverted Row Mid-Position

    The other day I wrote how much I love/hate the deadlift. Well I just HATE the bench press. I just never get comfortable. I do know that I have to buy new hooks for my power rack. They are about 4 inches long so when I set up to bench I have to clear that whole length to get it out of the rack. Also I have to be conscious not to hit them during a rep so Iím most probably pressing towards my toes instead of towards my head. Whatever Iíll figure it out.

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