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Showing posts from January, 2015

Week 5, last three training days

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A big reason for writing out my training sessions after they've been done is to force myself to be mindful of what I am doing.  While I keep records of the actual workouts in a spreadsheet, my training objectives and/or mindset for each session isn't recorded anywhere else but my training blog.  That my training blog is public is mostly for accountability.  Even though there are very few that read or follow it, knowing that it's out there in the ether and subject to question or ridicule forces me to take ownership over my training decisions.

Since I don't have any meets of any importance in the near future, I'm taking the time to try to build up a better foundation.  That usually means trying to build some muscle but I'm not sure how much that will happen at my age.  I have a feeling what it will really mean is the somewhat lighter weights used will allow my joints to recover some from the previous seasons of powerlifting competition.  Either way, fresher join…

Week 4, Day 1 upper, Day 2 lower, using a wave loading scheme

I read a Charles Poliquin article on wave loading and decided to try it for my 'volume' work on some of my main lift work.  I've done them in the past with singles as part of a peaking phase but never tried them with a 7/5/3 rep scheme.  In his article, he recommends two waves with a small jump in weight for the second ladder.

I tried it with touch and go bench presses on Tuesday and it seems like an interesting way to accumulate volume in a 'hypertrophy' phase of training. I planned on doing it for highbar squats and stiff legged deadlifts this morning but decided to stick to one wave for this session.

Tuesday:

Bench Press: all reps touch and go, 135x5, 135x5, 225x10, 245x7, 265x5, 285x3, 250x7, 270x5, 290x3

Wide grip chins:  5, 5, 5, 5

Pulldowns:  150x10x3 sets

Chest supported row:  90x10, 90x10, 90x15

Rear delt raises:  35x10x3 sets

Incline DB curls:  35x6, 35x8, 35x10

Wednesday:

Highbar squats:  135x5, 135x5, 225x5, 225x5, 315x7, 340x5, 365x3

Stiff legged dead…

Week 3 training recap and a slight change in training emphasis

Week 3's training was adequate, mostly maintenance type work.  I was able to get to the gym four times but it just didn't seem like that extra gear was there.  Maybe after pushing to try to have a good meet a the end of November just pushed me into a bit of a lull.  Or maybe, I'm finally starting to feel a little old.

I'm considering changing my training emphasis for the next 18 months or so.  While I'll still be training to compete at the Classic Provincials each year, a recent IPF rule change has changed my plans for 2016.  In the most recent IPF AGM, they changed their eligibility rules so that they are consistent with the IOC.  What that means is in order to represent a country at an IPF meet, the lifter needs to be a citizen of that country. Since I am only a landed immigrant of Canada, any hopes, however remote, of representing Canada as an M2 lifter in 2016 are eliminated since, even if I applied yesterday, the citizenship process takes 2-3 years.

While I d…

Week 2, Day 5, deadlift deload

I was planning on doing sets of 5 with as much as 505 but it was pretty obvious from my first warm up set that this was going to be a 'deload' week instead.  My lower back and hamstrings were still sore from the week's work so no hard pulls today.

Deadlifts:  315x5, 405x5, add belt 455x5

Thumbless barbell shrugs:  275x5, 275x5, 275x5

Week 2, Day 4, Bench Press

My chest was still a little DOMsy from Wednesday's upper body workout but it didn't seem to impair today's workout.  The weight still feels heavy on my bench press work sets but it seems to be improving week over week.  I've been using a "no spare change" method to my weight progressions on the three main lifts (no 5's or 10's, just 25's and 45's) so the jump is a little higher on bench press and my rep ranges are lower as a result.

Bench Press:  all reps touch and go, 135x10, 225x10, 275x6, 275x6, 275x5, 275x4

Wide grip chins:  5, 5, 5, 5

Dumbbell flyes:  40x10, 50x10, 60x10, 60x8

Hammer curls:  50x8, 50x8, 50x8

Week 2, Day 3 lower body volume

Decided to type this training log entry on my phone because I'm a masochist and I wanted to see if I could do it. My goal for today's lower body volume workout was 5 sets of 10 in the highbar squat. After that I planned to do stiff legged deadlifts and thumbless shrugs. I didn't have a volume goal for SLDL's because I figured that fatigue from the squats would dictate what followed. I was able to get 4 sets of 10 squats with 315. I started to feel a bit of a quad strain midway through the 4th set so I didn't do the 5th. My goal was to work to a point of fatigue and knocking on the door of a minor injury achieved my goal. I'm sure my leg will feel fine in a few days even though it's a bit sore right now. It's mostly amazing to me how maladapted I am to even a relatively small amount of hypertrophy driven volume. Based on how this first block of hypertrophy driven volume work goes,  I may repeat with another block since I suspect I'll just be getting …

Week 2, Day 2, upper body volume

Did a different workout today, one inspired more by bodybuilding than powerlifting.  I started with incline dumbbell presses to failure followed with bench presses and weighted dips.  Basically working down the pecs with shortish rest between sets in order to try to fatigue all of the pushing muscles.  After that I did wide grip chins, pulldowns and seated face pulls to work the pulling muscles.  It was a nice change of pace to get in an increased volume of hypertrophy inspired work.  It's been basically forever since I've actually trained with the goal of building muscle so I have a lot of work to do to really get to the workload and effort level needed to grow anything.  I'll stick with it for a few weeks and at the very least it'll be a nice mental break from always pushing bar speed and one rep maxes.

Incline dumbbell press:  75x10, 90x10, 100x10, 100x6, 100x6

Bench Press: all reps touch and go, 135x10, 225x6, 225x6, 225x6, 225x6

Weighted dips:  bwt x 8, 45x6, 45x6…

Week 2, Day 1, squat sets of 8

My back muscles from top to bottom were still a bit DOMsy from Sunday's workout but it didn't inhibit my squat session tonight in a negative way.  Since I'm trying to increase work capacity and also 'toughen' up my squats a bit, I figured doing sets of 8 with a little extra fatigue would be a good exercise.

I decided to work with 365 for the sets of 8 and I was able to get through 4 sets before my form had deteriorated enough that the end of the sets were turning more into squat mornings than I wanted.  It felt good to get in some fatigued volume.

Squats:  135x5, 135x5, 225x5, low bar, 225x5, add belt, 315x5, add wrist wraps, 365x8, 365x8, 365x8, 365x8

Parallel grip chins:  5, 5, 4

Week 1, day 2, deadlifts

The gym was much busier today.  I have a feeling it will be very busy tomorrow night.  It's a good thing we're hitting the gym in the mornings on weekdays.  Luckily I was able to get a bar and a work station right away so I was able to get everything done before Vivian and I had to leave to do our weekly grocery shopping.

Added in some thumbless barbell shrugs to work on the grip.  It was pretty humbling to say the least.  Since I use a hook grip in competition, grip strength isn't super critical to holding onto a deadlift but grip strength is part of a big bench press and since I don't have a big bench press, I decided that I should be doing grip work.

Deadlifts:  315x5, 405x5, add belt, 455x5, 455x5, 455x5

Snatch grip stiff legged deadlifts:  275x8, 275x8, 275x8

Thumbless barbell shrugs:  275x3, 275x4, 275x3

Wide grip chins:  5, 5, 4

Week 1, New Year, fresh start

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Although it's Friday, I'm calling this Week 1 since it's the second day of the new year.  Since I'm not training for a specific competition this year, I'll just count the weeks as they pass.  Taking most of the last two weeks off has allowed just about everything that was feeling crispy to heal up and if anything, I've gotten a little stiff and sore from inactivity.

Because of that, I took today pretty slowly.  Squats felt good with only a little hint of the left hamstring soreness.  I'm pretty happy that the hamstring is healing up.  I think I aggravated it with the wide stance squats and didn't give it enough chance to recover between sessions.  I'm glad I caught it before it became something chronic.

Despite the new year, the gym was as dead as ever.  Maybe everyone will show up next week but based on previous years, I don't expect the gym to be much busier.  One interesting surprise greeted me when I got to the gym.

I've never seen a Smi…