| Oly/Strongman/PL Training Logs The title says it all. |
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04-09-2008, 08:17 PM
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#631 (permalink)
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You CAN. So DO.
Join Date: Aug 2004
Location: Mississauga, Ontario
Posts: 4,857
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bench - April 9
bench - third finger on rings
80kg (176lbs) x6,6,7
A1 pull up
+20x4,4,5
bw x8
A2 bradford press - third finger on rings
40kg (98lbs) x5,7,7 (front to back then back to front = 1 rep)
B1 bentover row - hands inside rings
95kg (209lbs) x 4,6,6
B2 elbow out extension - one arm at a time
40x6,4,4
I was reading a bunch of articles for an assignment I had due tonight (and started yesterday) during the workout. First and last time I'll do that. It didn't interfere with anything, I just don't want to be "that" guy.
Bradford presses had to be lighter than I thought they would, but that's ok. The weight on those should go up pretty quickly. Grip was a little wider than I use for shoulder presses.
Bench grip was a little wider than I'm used to as well. Speed off the chest was good, and was the easiest part of the lift. Kept them kind of light-ish, I'll start doing triples and really pushing it once I have a spotter.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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04-09-2008, 09:37 PM
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#632 (permalink)
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Powerlifting
Join Date: Oct 2006
Location: Melbourne, Australia
Posts: 2,568
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How tall are you? You're tall/average right?
You should be taking a wider grip imo, unless you're a midget. But even midgets take wide grips. Third finger on the rings should be the narrowest your normal grip is, I put my middle fingers on the rings.
__________________
Squat: 213.5kg(meet)
Bench: 140kg(gym)
Deadlift: 241kg(meet)
@ under 82.5kg BW
Goal: 235kg/150kg/255kg total 640kg @ 82.5kg in a 2008 PL meet!
Training Log
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04-10-2008, 06:11 PM
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#633 (permalink)
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You CAN. So DO.
Join Date: Aug 2004
Location: Mississauga, Ontario
Posts: 4,857
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I'm around 6'
I take a grip that's comfortable. Pinkies on the rings used to be comfortable, now third finger on the rings is comfortable.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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04-10-2008, 06:13 PM
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#634 (permalink)
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You CAN. So DO.
Join Date: Aug 2004
Location: Mississauga, Ontario
Posts: 4,857
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squat - April 10
speed pulls
80kg+purple bands
squats - wide stance, high bar, belted
130kg x2,2,1,1
-left some in the tank on these for sure
split squat
70s x6x2
ghr
bw x6,6,4
side bends
100x6
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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04-10-2008, 06:38 PM
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#635 (permalink)
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You CAN. So DO.
Join Date: Aug 2004
Location: Mississauga, Ontario
Posts: 4,857
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Me and Trevor sat down today and came up with a pretty specific plan for the next 13 weeks.
Well, I was around for the "competition" phase, the few weeks before the comp. Then he had to give a tour to a future student, then I had class. He wrote the "base" phase and the "intensification" phase himself.
I like the competition phase, it's very straight forward and the set up makes sense to me. Basically it's a few singles/doubles in the main lifts with one accessory lift for the first couple weeks. The week before the competition is just singles/doubles of the main lifts. The week of the comp (it's at the end of the week) is just working up to my openers, and then just warm up work the last day before the comp.
No issues there, that seems to be the accepted set up.
I'm worried about the other two phases. They're a ton of volume. Not much back work, the idea being to save your back for the deadlifts etc. I can't overstate how there's lots of volume. On some squat days I do lockout squats, sticking point squats, full squats, one leg leg press, leg curls (apparently he threw that one in there just for some fun  ).
On some bench days I do regular bench, close grip press, db press, dips. This is all for 4-8 reps.
The idea is to shock my body with volume overload. Apparently it wouldn't be surprising if my lifts dropped/stayed the same for the first while, but then in the competition phase they're supposed to shoot up like you wouldn't believe, finally peaking at the comp. He says I should be able to make 20 lb jumps in the competition phase.
I know he's a smart guy and I know he has a lot of experience with this, but.. it's just so different. I'm worried about imbalances with the lack of back work, I'm worried about overreaching and dying in school/work (if I ever get a job). I'm worried about being "that" guy, doing set after set of pressing and then going home. I'm worried he's just pulling my leg with this program and is really just testing me to see if I know anything about training or if I'll speak up for myself. Finally, I'm worried that I don't have it in me to work my ass off consistently and make a program like this work the way it's meant to.
All of this to say I'm going to be doing a lot of stupid shit in the next few months and I don't want any grief about it!
If you want to see the program so you know what the hell I'm whining about let me know, it's an excel file so I'll have to email it or something.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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04-10-2008, 07:32 PM
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#636 (permalink)
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Powerlifting
Join Date: Oct 2006
Location: Melbourne, Australia
Posts: 2,568
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You should be able to attach the excel file to a post here, do it!
You seem to trust this guy, so I'd say run with it, and if it works, then awesome. If it doesn't, then don't listen to him next time! simple.
But it's the same idea with sheiko and smolov right? you do a ton of volume, overreach/fuck yourself up, and then drop down a bit and peak for a comp with super awesomeness, it might just work lol...
Not much back work? hrmmmm I'd chuck in back work there anyway(but since you're trusting trevor, don't haha), just not on the days before deadlifts. I've always felt that out of any area, the back could take the most work, and not be affected.
__________________
Squat: 213.5kg(meet)
Bench: 140kg(gym)
Deadlift: 241kg(meet)
@ under 82.5kg BW
Goal: 235kg/150kg/255kg total 640kg @ 82.5kg in a 2008 PL meet!
Training Log
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04-10-2008, 08:28 PM
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#637 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 5,986
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there are lots of ways to reach the same end goal.. ive seen the same style of programming this guy is setting up work before. Typically with a higher amount of volume, your form will improve. Youve usually used a fairly low volume so it may shock some strength/growth for sure..
i like to bench press with the maximum width grip (least ROM i figure) and it just so happens, its the easiest on my elbows. I am pretty wide though compared to most people so that may have something to do with it.
post it up, id be interested to see.
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04-10-2008, 08:39 PM
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#638 (permalink)
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You CAN. So DO.
Join Date: Aug 2004
Location: Mississauga, Ontario
Posts: 4,857
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Where are your hands relative to the rings?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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04-10-2008, 08:44 PM
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#639 (permalink)
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You CAN. So DO.
Join Date: Aug 2004
Location: Mississauga, Ontario
Posts: 4,857
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| Program #1 - Base |
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| | Purpose: | Base strength |
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| | Intensity: | The last 2 sets should be a weight that causes temporary failure | | Rest Interval: | 3min |
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| | Tempo: | 2 ecc: explosive conc |
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| | Frequency: | 4 days each week |
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| | Duration: | April20-May17 |
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| | Week 1 Apr 20-26 |
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| Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | | Day 1 |
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| | Squats | x8 | x6 | x4 | x6 | x8 | | Superslow squats (10s) | x5 | x5 | x5 |
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| | one legged leg press | x8 | x8 | x8 |
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| | box step-ups | x8 | x8 | x8 |
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| | leg curl | x8 | x8 | x8 |
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| | Day 2 |
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| | Bench press | x8 | x6 | x4 | x6 | x8 | | Close grip press (2s pause) | x5 | x5 | x5 |
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| | Dbell press | x8 | x8 | x8 |
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| | Dips | x8 | x8 | x8 |
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| | Abs |
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| | Day 3 |
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| | Deadlift on 2" platform | x8 | x6 | x4 | x6 | x8 | | RDL (2s pause) | x5 | x5 | x5 |
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| | dbell rows | x8 | x8 | x8 |
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| | pulley rows | x8 | x8 | x8 |
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| | weighted back ext | x8 | x8 | x8 |
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| | Day 4 |
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| | squats | x20 |
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| | bench press (2s with explos) | x5 | x5 | x5 |
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| | chin ups | x8 | x8 | x8 |
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| | arm curl;tri ext superset | x8 | x8 | x8 |
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| | Abs |
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| | Week 2 Apr27-May3 |
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| Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | | Day 1 |
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| | Squats | x8 | x6 | x4 | x6 | x8 | | Superslow squats (10s) | x5 | x5 | x5 |
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| | one legged leg press | x8 | x8 | x8 |
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| | box step-ups | x8 | x8 | x8 |
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| | leg curl | x8 | x8 | x8 |
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| | Day 2 |
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| | Bench press | x8 | x6 | x4 | x6 | x8 | | Close grip press (2s pause) | x5 | x5 | x5 |
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| | Dbell press | x8 | x8 | x8 |
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| | Dips | x8 | x8 | x8 |
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| | Abs |
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| | Day 3 |
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| | Deadlift on 2" platform | x8 | x6 | x4 | x6 | x8 | | RDL (2s pause) | x5 | x5 | x5 |
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| | dbell rows | x8 | x8 | x8 |
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| | pulley rows | x8 | x8 | x8 |
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| | weighted back ext | x8 | x8 | x8 |
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| | Day 4 |
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| | squats | x20 |
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| | bench press (2s with explos) | x5 | x5 | x5 |
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| | chin ups | x8 | x8 | x8 |
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| | arm curl;tri ext superset | x8 | x8 | x8 |
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| | Abs |
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| | Week 3 May 4-10 |
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| Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | | Day 1 |
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| | Squats | x8 | x6 | x4 | x4 | x3 | | jump squats | x5 | x5 | x5 |
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| | one legged leg press | x8 | x8 | x8 |
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| | box step-ups | x8 | x8 | x8 |
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| | good morning | x8 | x8 | x8 |
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| | Day 2 |
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| | Bench press | x8 | x6 | x4 | x4 | x3 | | Close grip press (2s pause) | x5 | x5 | x5 |
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| | Dbell press | x8 | x8 | x8 |
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| | Dips | x8 | x8 | x8 |
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| | Abs |
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| | Day 3 |
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| | Deadlift on 2" platform | x8 | x6 | x4 | x4 | x3 | | RDL (2s pause) | x5 | x5 | x5 |
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| | dbell rows | x8 | x6 | x6 |
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| | pulley rows | x8 | x6 | x6 |
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| | weighted back ext | x8 | x8 | x8 |
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| | Day 4 |
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