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Thread: Guido's Training Log

  1. #5876
    Breaker of Skulls Guido's Avatar
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    Thanks, my man. Happy Labor Day!
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  2. #5877
    Breaker of Skulls Guido's Avatar
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    September 3, 2010

    Backtically Speaking

    Workout:
    repsXweight
    #'s in () = PR

    Deads Suited
    6x231 WU
    4x319 WU
    3x390
    3x452
    5x507 rest pause (30 sec interval)

    Raw
    6x397 warm down

    Front Squat belt only
    3x220
    3x250
    3x280

    GHR's
    5xBW+100
    5xBW+100

    Seated Calf Raises
    8x315 WU
    6x355
    6x355

    Trap Bar Farmers Walk
    400lbs x 1/2 down hallway and back (+20)

    Abs
    Side Planks x 1 min. each side

    Cardio:
    Biked about 8-10 miles yesterday plus walked ~1 mile.

    Comments:
    I'm a little late posting this but I had a pretty busy weekend. After the gym Friday we drove up to Chicago and arrived around midnight. We got up the next morning and I watched the Illinois-Missouri football game (a decent game, actually) and then we met some friends we don't get to see often at this steak and seafood place in downtown Chicago called Catch 35. Classy place and I had some delicious sweet and sour chicken. Afterwards we went to the Trump Tower a few blocks away and to this lounge/bar called Rebar. Nice place with a great view of the river, but the cheapest beers were like $8! Luckily my friend bought me a beer since my birthday is in about 5 days. The next day we went for a bike ride along the lakefront of Chicago, followed by a cookout at the in-laws place with burgers and brats. We went out to breakfast today (bro-in-law's treat) and then drove the 2 hours back down. Busy, but fun weekend.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  3. #5878
    THE 800 QUEST NickAus's Avatar
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    Huge deads!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #5879
    Breaker of Skulls Guido's Avatar
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    Yeah. I guess they felt okay. Need to work on the lockouts, though.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  5. #5880
    Breaker of Skulls Guido's Avatar
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    September 6, 2010

    Squatzee!

    Workout:
    repsXweight
    #'s in () = PR

    BB Squat belt only, rep out last set
    6x185 WU
    6x225 WU
    4x275 WU
    5x320
    3x360
    4x405

    Sumo Deads Raw
    5x303
    5x347
    5x391

    Bent-over BB Row
    5x275 Tied PR
    5x275
    5x275

    Pullups
    8xBW OH Wide
    6xBW UH Narrow
    4xBW Neutral Grip
    2xBW OH
    5xBW Towel

    Hips/Glute/Abs Complex

    Cardio:
    Noop.

    Comments:
    I wasn't expecting much going into to it for squats after biking ~10 miles on Sunday but the warmups felt pretty good and once I got the 405 on my back I was "feeling reckless". The first two felt pretty good so I just kept going to hit 4 reps with the 405. A month ago I managed only to hit 3 reps with 400 so this made me happy. Sumo deads also felt pretty decent. I guess having a few days off from lifting did me some good.
    Last edited by Guido; 09-07-2010 at 09:10 AM.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  6. #5881
    WBB Team Captain Coke's Avatar
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    Nice job for those days man, including the many miles on the bike.

  7. #5882
    THE 800 QUEST NickAus's Avatar
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    Great raw strength!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #5883
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by CoCoa View Post
    Nice job for those days man, including the many miles on the bike.
    Not that many compared to what I used to do (I did a 70 miles ride in one day once including some mountain bike trails) but probably the most cardio I'd done in over a year.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  9. #5884
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by NickAus View Post
    Great raw strength!!
    Thanks, man. That's what I'm concentrating on mostly these days, though I might do a geared meet again in the near future.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  10. #5885
    Breaker of Skulls Guido's Avatar
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    September 8, 2010

    Falcon Chest

    Workout:
    repsXweight
    #'s in () = PR

    Flat Bench Raw
    8x135 WU
    6x185 WU
    4x225 WU
    2x255
    1x275
    1x290
    1x305 post injury PR! (+5)

    Unilateral (Left Arm) Work
    DB Incline 3x6x80
    One-Arm Machine Curl 3 sets
    DB Seated Shoulder Press 3x5x70 (+1r)

    DB Clean and Press
    4x90 each arm
    2x105

    Grip Work
    Plate Pinch w/ 15kg (33lb) Plates
    Right Hand x 30 sec
    Left Hand x 22 sec (+2s)

    Cardio:
    Went for a walk?

    Comments:
    After a crappy bench day last Wednesday I decided to take a week off from benching to give myself a rest. It seemed to have paid off as I felt pretty good today and hit a post-injury PR. It was a grinder but it was steady. Now my program has ended so I'll back off for a week and then start a new program. We'll be trying some different things. Stay tuned.
    Last edited by Guido; 09-08-2010 at 09:02 PM.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  11. #5886
    THE 800 QUEST NickAus's Avatar
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    Nice bench PR, good to be back in full swing!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #5887
    Breaker of Skulls Guido's Avatar
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    For sure, Nick.

    This posting is a few days late, but better late than never:

    September 10, 2010

    Back and Field

    Workout:
    repsXweight
    #'s in () = PR

    Deads Suited
    6x231 WU
    4x319 WU
    2x407 WU
    5x424
    3x480
    1x540

    Raw
    6x407 warm down

    Front Squat belt only
    5x210
    5x240
    5x270

    RDL's
    8x315
    8x315
    8x315

    Trap Bar Farmers Walk
    410lbs x 1/2 down hallway and back (+10)

    Abs
    Side Planks x 1 min. each side

    Cardio:
    Nope.

    Comments:
    The suited stuff is starting to feel a little better again. Still need to improve the lockout strength again but that will come. Hard to believe my suited pull was 100lbs more than my raw 9 months ago and now it's only about 35lbs more.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  13. #5888
    Breaker of Skulls Guido's Avatar
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    September 12, 2010

    The Bar Is (De)Loaded

    Workout:
    repsXweight
    #'s in () = PR

    Reverse Band Bench Blue Bands (weight=bar weight)
    3x325
    3x325
    3x325
    3x325
    3x330
    3x330
    3x330
    3x330

    BB Decline Bench
    5x225
    5x225
    5x225

    BB Curl
    5x90
    5x90
    5x90

    Cardio:
    Did a little bit of easy hiking at the lake yesterday.

    Comments:
    Yesterday was supposed to be a lighter day since we just finished a bench cycle, so we'll be doing some light stuff this next week, including some different things to change it up. I wanted to incorporate some banded stuff, and I like the reverse band stuff. It's best to do on Sunday because that's when the gym is usually the least crowded.

    I had a good birthday weekend. We had some friends from St. Louis come stay with us on Friday night, then we went to the lake (Homer Lake) during the day with the doggy (the weather was great!). That night we went to Crane Alley, had some good beer and watched the Illini destroy SIU. After that we went out with Lynn's brother/girlfriend and amusingly watched drunk people try to dance and generally act ridiculous. Yesterday we went to my aunt's house in Normal and saw most of my family. They made a b-day cake for me with a dude weightlifting on it. Pretty awesome.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  14. #5889
    WBB Team Captain Coke's Avatar
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    Glad to hear your b'day weekend went great...also, good seeing you do so well in & out of the gym!!

  15. #5890
    Breaker of Skulls Guido's Avatar
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    September 13, 2010

    De-loaded Feedback

    Workout:
    repsXweight
    #'s in () = PR

    BB Squat belt only, de-load
    6x185 WU
    6x225 WU
    5x275
    5x300
    5x320

    Sumo Deads Raw, de-load
    5x275
    5x297
    5x319

    DB Snatch
    2x85 each arm
    2x90
    2x95

    T-Bar Row
    6x250
    6x250
    6x250

    Hips/Glute/Abs Complex

    Cardio:
    No way.

    Comments:
    Going light this week then I'm going to be starting a new training cycle. We have a bunch of new people so it took longer than usual, but most of them did pretty well. I gave them some form pointers on the squat and sumo deads but most of them had pretty solid flexibility and form already. I hope they stick around. New blood is always good.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  16. #5891
    Breaker of Skulls Guido's Avatar
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    September 15, 2010

    Light and Easy

    Workout:
    repsXweight
    #'s in () = PR

    Flat Bench Raw, de-load
    8x135 WU
    6x185 WU
    5x200
    5x215
    5x230

    BB JM Press
    8x135
    5x145
    5x155

    Key Press
    8x60's
    8x60's
    8x60's

    Grip Work
    Plate Pinch w/ 15kg (33lb) Plates
    Right Hand x 38 sec (+3s)
    Left Hand x 27 sec (+5s)

    Cardio:
    Some last night.

    Comments:
    Had a lot of new guys in the gym with us again so I kept it short and to the point. I did a lot of form instruction and kept it light so we could work on technique. Monday we start a new training cycle and then they get a taste of what intensity is all about!
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  17. #5892
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Guido View Post
    Had a lot of new guys in the gym with us again so I kept it short and to the point. I did a lot of form instruction and kept it light so we could work on technique. Monday we start a new training cycle and then they get a taste of what intensity is all about!
    Good deal, ready to show 'em what time it is...them guys are lucky to have you as a mentor.

  18. #5893
    Breaker of Skulls Guido's Avatar
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    Thanks, man. It's good to be able to get guys on the right path when it comes to this stuff, too. So much misinformation out there. So far, so good. They all set deadlift PR's yesterday!
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  19. #5894
    Breaker of Skulls Guido's Avatar
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    September 17, 2010

    Deadspin

    Workout:
    repsXweight
    #'s in () = PR

    Deads Suited
    6x231 WU
    4x319 WU
    2x407 WU
    1x452
    1x496
    1x534
    1x567 (+11) Post injury PR
    1x578 (+22)

    Calf Machine
    8x410 WU
    6x490
    6x490

    Ghetto GHR's
    10xBW
    10xBW
    10xBW

    Trap Bar Farmers Walk
    420lbs x 1/2 down hallway and back (+10)

    Cardio:
    Nope.

    Comments:
    Well, this was a much better session than I was expecting. My plan was to only go for a slight post-injury PR of 562, but since my warmups felt so easy (including the 534 that went up quote fast), I bumped it up to 567, confident that I would get it. Well, I did and the lockout wasn't that much trouble. After a few other guys hit some DL PR's (great job, guys!), I was inspired to bump it up and try for more, so I went with an extra 5kg up to 578lbs. It was slow but I did manage to lock it out. That means I am only 10kg from my all time deadlift PR and climbing quickly. I just needed to get more practice in the suit and keep hitting my weak points and I knew it would come back. 606 here I come!
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  20. #5895
    WBB Team Captain Coke's Avatar
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    Awesome, glad to see you reaching higher heights with your deads.

  21. #5896
    Breaker of Skulls Guido's Avatar
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    Aye. Thank-you, sir.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  22. #5897
    Breaker of Skulls Guido's Avatar
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    September 19, 2010

    A Lil' Somethin' Diff'rent

    Workout:
    repsXweight
    #'s in () = PR

    BB Flat Bench w/ purple band
    6x45 + band WU
    3x135 + band
    for 6 sets

    Pullups
    10xBW OH
    6xBW UH
    4xBW OH
    2xBW UH

    High Pulls (light)
    3x135
    3x155
    3x185
    3x205

    Standing OHP really light
    5x95
    5x115
    5x125

    Cardio:
    Nay.

    Comments:
    Just some light stuff yesterday after doing deadlift maxes on Friday. Some lingering soreness. Oh. Fun story. I was at the local watering hole Murphy's on Saturday night having a drink or two with Lynn. A table of older gents was next to us and I went to get some more drinks at the bar. A 55ish year old guy sits down next to Lynn as soon as I get up. He starts talking about how he was intimidated to sit there while I was there because I had huge arms. I come back and he asks me if I'm in the Marines (my haricut, I guess), how his son is in the Marines, etc. etc. He's clearly pretty wasted. He then asks if I want to armwrestle him. I turned him down not wanting to embarass him (though granted he did outweigh me by probably 20-30lbs) but he wouldn't leave it. I finally give in and, well, let's just say it didn't last more than 3 or 4 seconds. He leaves and then comes back again and wants to do it again. I didn't want to have a sore arm for my training session on Sunday but again he doesn't let up. I ask him if left arm is okay. He's says alright so we do it again. This time he lasted a bit longer (I'm very much not left handed) but I win again. Finally his buddies convince him to leave. First time armwrestling in at least 5 years and 2 for 2.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  23. #5898
    Former Fatass Unreal's Avatar
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    Good to see your still doing awesome.
    Nick V

  24. #5899
    Breaker of Skulls Guido's Avatar
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    Hell yeah, Nick!

    September 20, 2010

    Squattingham

    Workout:
    repsXweight
    #'s in () = PR

    BB Squat belt only, rep out last set
    6x185 WU
    4x245 WU
    5x285
    5x325
    8x370 tied PR

    Sumo Deads Raw
    5x347
    3x391
    1x440

    T-Bar Row
    6x255
    6x255
    6x255

    Banded GM's
    20xpurple band

    DB Turkish Getup
    3x80 each side
    1x100 each side
    1x115 right (+5)


    Cardio:
    No way.

    Comments:
    Despite having maxed out on deadlift on Friday, yesterday actually felt pretty good. I was expecting onl7 7 or so reps with 370 on squat but managed 8. If not for being too far forward on that 8th rep and that making it much more difficult to finish that rep, I think I could have had 9. Sumo deads actually didn't feel bad either, and for some reason I was feeling really strong on the TGU's even though I hadn't done them in a month, and have only donw them a few times in the past 3-4 months. The 100 felt so easy that I decided to go for a 5lb PR and do 115. I got it no problem with the right arm, and ALMOST stood up with it with the left but lost balance with it just as I was about to stand up. It will be mine.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  25. #5900
    Breaker of Skulls Guido's Avatar
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    September 21, 2010

    Tri Harder

    Workout:
    repsXweight
    #'s in () = PR

    Flat Bench Raw
    8x135 WU
    6x185 WU
    4x225 WU
    3x255
    3x255
    3x255
    3x285 3 board
    3x305 3 board
    1x315 2 board

    Tricep Cable Pressdown
    10x190
    10x190

    Dips
    10xBW
    10XBW
    10xBW

    Cardio:
    Some last night.

    Comments:
    I was having some left bicep pain tonight when I would bench to my chest. I think I strained it when I armwrestled that dude on Saturday night. I'll never do that again. Anyway, I switched to board presses as I found the shorter range of motion didn't hurt it as much. Hopefully I should be good again for Sunday's bench session. This training session was also a day early as I'm leaving for a conference tomorrow for work, so I benched with Laramie and crew. There were about 8 guys all working in so it took a while to get through.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

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