High Reps With X Weight < Low Reps With X Weight

That’s the equation and it’s true. Empirically, man.

safety bar parallel box squat: 135×1, 185×1, 225×1, put on briefs, 275×1, 295×3,3,6 This top weight was actually around 330.

safety bar high box squat, no briefs: 285×26 reps The sensation of a watery poo stopped me from gutting out the last four. If it had been harder, I would have just done it and shit myself. This weight was actually around 320.

reverse safety bar lunge: bar + 10 + 5 x 2 x 10

face pull: 11×15, 13×15

High Reps With X Weight < Low Reps With X Weight

Deadlift Training 03/28/09

The deadlift seems to be moving alright if I consider that the last training week before the last meet I pulled singles with 405 for technique work and now I’m up to pulling singles just as easily with 485. So in that context I’m satisfied, but I know that in the future I need to pull more rep deadlifts.

close grip bench: 250×12? I don’t remember exactly what I did here, but it’s on my chart. I know I did 12 reps.

conventional deadlift: 315×1, 405×1, 455×1 485x5x1 (Used belt) high box, deadlift stance SSB box squat against light bands: 255x5x3 I did these like speed work and really tried to pause on the boxes. These absolutely killed the middle of my back and my hamstrings.

chins: bw+15 x 6,5,4,3

log press, push/jerk style: 205×6 My back was torched from the speed box or I could have probably smashed upwards of 10-12 here. Next time maybe.

less than super secret curl workout (too lazy to make it it’s own secret post like normal)

single arm olympic bar curls: 45×8,6 superset with

concentration curl braced on incline bench: 30×8,6

I did the superset for the left arm, then the right, so I actually did four supersets. These made my arms hurt lots and I did not enjoy it.

Random kickbacks, for the purpose of shennanigans.

Deadlift Training 03/28/09

Bench Day 03-18-09

competition grip bench press: 290x14x1, 290×9 This is a large improvement over my previous best of 275×7 and while fatigued no less. I only did 15 singles instead of 25 because I don’t think I need it, simple as that.

pullups: bw(260)+10x2x5

log press: 180x2x5

front squat: 290×5

I skipped GHR’s and snatch grip deads because I know I’m on an altered schedule and I want to make sure I can pull tomorrow. Training back to back kind of sucks.

incline dumbbell press: 50×30 I did these on some weird non-adjustable incline bench we have. I just wanted to get some blood in my pecs.

x-rows with bands: 40 reps

Bench Day 03-18-09

Squat Day 03-16-09

close grip bench: 225×1, 275×5,12 I think 275×12 is my best rep performance on the close grip.

pushups: 55 in one minute. Not bad for a fat guy. (bodyweight = 262)

free squat: 315×1, 365×1, 405x15x1 I didn’t do 25 sets because I wasn’t feeling it.

snatch grip dead: 340×8

log press: 180×7 Not bad for me for a strict press.

pullup: bw+10×7

GHR, back elevated 30″ or so (tall side of large box): bwx4,3 These were super tough and kind of dangerous. I had the guys sit on the back so it didn’t flop over and kill me.

Squat Day 03-16-09

Disastrous Deadlifting or Melodrama in Attack! Land

Okay, so it wasn’t that bad, but somewhat disheartening, if I’d let it be. Which I don’t, because I dominate, but I digress.

I did a couple random reps on the bench press, decided I didn’t want to bench alone and did some log press, 8 reps with 170 or so.

Moving on to the deadlift, I didn’t feel very good and it showed, as I worked up to 455 without a belt and 505 for one shitty feeling single with my gut wrapped in cowhide.

This wasn’t the feeling I had a couple weeks ago when I skipped deadlift day wholesale. That day it felt like I couldn’t get into position and my entire back from armpits to hip bones was sore and stiff when I pulled the slack out to start my pull.

This time my lower back just didn’t feel “right”. I’m pretty sure the cause of this is my sleeping in to late. I’m a firm believer in not loading the lower back until you’ve had some time for your intervertebral disk spacing to return to normal after sleeping. I don’t know exactly how long this takes, and it’s probably dependent on several things, but they amount of time I took wasn’t enough. Combine this with the fact that the only good lifting gym on campus closes at 6pm on Saturday and you’ve got a recipe for mediocre pulling on weekends at ISU.

Going back to the week I skipped, I almost think it would be better to just plan on skipping every other week of pulling. If I do that I’m probably going to switch to narrow conventional deadlift stance high box safety box safety bar box squat (DSHBSSBBS). On the other hand, on normal training weeks I get in a lot more volume, but I don’t hit PR’s in bot hthe squat and bench. Come to think of it I also did some foam rolling on my lower back while I was benching, which I never do, so maybe that was a confounding factor. Whatever, I’m definitely pulling next weekend, we;ll just have to wait and see what happens the week after.

DSHBSSBBS: worked up to 260 for 8 sets of three as fast as I could. I tried to take a long pause on the box and keep my weight planted on my heels even on the box, which is hard when your feet are 6 inches apart. I also used a one minute rest period, which is rough.

pullups: bw (260) x 4, bw+12.5 x 6,6

incline dumbbell shrug: 85x2x10

Disastrous Deadlifting or Melodrama in Attack! Land

Squat and Bench PR’s

I haven’t updated in a while, but I’ve hit a couple big PR’s.

Tuesday in the squat I just worked up to a heavy single and hit a speedy 465, exceeding my best meet PR. Then I did some random accessory work.

Today I worked up to singles at 315, 325, 345, 355 and 365 on the bench. I attempted 375 but missed it. Not sure why, because I smoked 365.

Oh, and I did three pullups with 25 pounds on my belt, and then a couple singles at 35.

I’m on track for a big day in April!

Squat and Bench PR’s

Bench Day 03-05-09

reverse curl: 105x2x5

competition grip bench: 285x24x1, 9

pullup: bwx2x6

front squat: 285×5

log press: 170x2x5

snatch grip deadlift: 285×12

GHR: bwx8,7 I really slowed down the reps on my second set. I tried to do this on all my second sets of accessory work, actually.

random side bends on GHR against light bands

YTWL on incline: 5×10 I don’t know why these are so ridiculously hard. The girls we train with did hella reps of these just fine and make me look pathetic.

I have conflicting feelings about this program. On the one side, I think the volume/intensity really isn’t severe if you think about it in terms of 25 singles with a weight I can do more than 10 times. On the other, I also know I’m adding weight every week, and after that first week my conditioning has improved dramatically; these workouts are no longer killing me.  I think this is the right thing to do, based on what I know about myself, how I’ve trained and hit PR’s in the past and on my current qualification level. Focusing in form, frequency and repition for a few weeks a year can’t be all bad and I’m certainly not getting any weaker.

Bench Day 03-05-09