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Showing posts from September, 2013

6 weeks out, day 1 squats and bench press

My planned heavy triple ended up being a double in the squats and I missed 335 in the bench.  So, I'm right about where I was right before my last meet.  Since I have 6 weeks of training left, I should still be on schedule to improve my total.

Squats:  135x10, 225x5, 275x5, add belt, 315x5, add wrist wraps, 365x3, 405x3, 430x3, 455x2

Bench Press:  all reps paused, 135x10, 205x5, 245x5, 275x2, add wrist wraps, 295x2, 315x1, 335x0


7 weeks out, day 2, pulls and light bench press

My last deadlift session was August 29th so I was looking forward to getting back to it after so much time away from the movement.  I've got three deadlift sessions and two deadlift accessory left before the meet, so still time to grind out some progress.

Today was the deadlift accessory schedule, snatch-grip stiff-legged deadlifts followed by high rack pulls.  Despite the lengthy time between pulling sessions, I was able to come pretty close to the weights and volume used.  Bar speed was good.  Considering I've spent the previous two days helping move our office, I really expected to have more fatigue but today's session went about as well as I could've expected.

Snatch Grip Stiff-legged deadlifts:  225x5, 315x5, 365x5x3 sets

Rack Pulls (2" above knee): 495x5, 585x5, 635x5

Bench Presses:  135x10, 185x10, 225x10, 225x6, 225x6  all done with feet up on bench

I needed a 'light' day for bench presses so I decided to do them with my feet up and a flat back.  …

7 weeks out, day 1, squats and bench press

Last week's sessions have seemed to get me back on track after the two week hiatus.  I was able to increase the volume of squats and bench presses while still keeping total time in the gym to 55 minutes.  Not really sure where I'm going with this dimension of program density but it feels right so I'm going with it.

I keep track of sets, reps and % of 1RM used but I also pay close attention to bar speed and total time spent during the session.  I feel like when all the dimensions increase at the same time, that I'm nearly ready for the next plateau.  When things start to feel 'comfortable', that's when it becomes time to shake it up.

My main worksets in the squat, 405x3x6 sets were just about the best they've felt.  I'll probably increase the weight for next week's triples and increase the rest time between sets.

My main worksets in the bench press, 275x2x6 sets also moved very well.  I'll probably increase these to sets of 3 next week whil…

8 weeks out, squat and bench press

Squats and bench presses today.  Tried to use knee wraps for some overload work but after my first set, bagged the idea for today's session.  It's been over three years since I last used knee wraps and I did such a poor job wrapping my knees, I decided to table that strategy until I've had a chance to practice.   My SI joints were barking pretty loudly so I figured it best not to push my luck with a wonky back and poorly wrapped knees.

Squats:  135x10, 225x5, 275x5, add belt, 315x5, add wrist wraps, 365x5, 405x3, add knee wraps, 455x1

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 275x2x5 sets

Barbell rows:  185x8, 235x5x3 sets


8 weeks out, back from Hawaii and back in the gym

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Weeks 10 and 9 were unscheduled deloads.  Most of that time was spent in Hawaii where I had to travel unexpectedly due to the death of my Grandmother. Since I have many relatives still there and hadn't been back in 6 years, it was as much  family reunion as it was for all of us to honour the life of Grandma.



While sifting through her pictures and scrapbooks she left behind, my brothers and I learned things about her early life that I don't remember learning before.  Turns out she was born in Hawaii but moved back to Japan for schooling.  While there, she was introduced to my grandfather as part of an arranged marriage.  My grandfather's family had land on the Big Island so both came back after their wedding to settle in Kapoho.

There were interesting stories about living in Hawaii during the outbreak of WWII and the subsequent internment of my grandmother's brother simply because he was dressed too well.  Turns out he had just returned from Japan and because my grandm…