2 more workouts here...
Wednesday, October 17
Today I am benching heavy...again... Feels like I'm hitting a wall. But sometimes you have to hit a wall enough times until it stops hitting back... and I'm determined to get to that 500 bench...
After smoking two triples with 455 on Sunday I wanted to triple 465 today. It wasn't quite there and I didn't want to miss, so I just added more sets...
Bench
45x15
95x10
135x6
185x5
225x5
275x3
315x2
...paused...
365x1
415x1
465x2x3sets
Speed Bench
430x3x3
Friday, October 19
Today was my deadlift day. Being that it was also 2 weeks out from the ST meet I really wanted to feel some heavy weight and overload on the deads. I was basically just going to keep lifting heavier and heavier until I failed. Then have two weeks of rest to come back fresh and ready to pull something festive.
Sumo Deads
44x10
145x2x6
235x5
325x3
415x1
505x1
595x1
705x1 (heaviest ever beltless lift)
...belt on...
Sumo 2" Block Pulls
825x1
865x1 (20 lb PR)
Sumo 4" Block Pulls
890x1 ( 30 lb PR -- and no straps)
Sumo Band Pulls (vs. minis --150 tension)
705x1
755x missed
So things got pretty heavy and by the time I pulled against bands I could feel the effects of the block pulls. My hands were hot and my left hamstring tie-in was talking to me...
But I'm happy with how smooth the block pulls moved and how easily they all locked out... big things to come!
Tuesday, December 20, 2016
Sunday, December 4, 2016
Bench Specialist!!
So temporarily I have become a bench specialist. This is because about 2.5 weeks ago I couldn't warm up my deadlifts without a bunch of low back pain! I quit, waited a few days and tried to squat... pretty much hurt immediately yet again... So I decided not to head to Oregon for a comp Dec 1 and to instead just rest up and focus on RUM in late February... so that is the plan...
I did, however, in peaking for the meet hit a very easy 510 on the bench paused!
Yesterday I picked up training again but for at least this week it's still just benching. Here's my session from yesterday... My back still hurt to set up tight and arch, but I at least handled a rep PR twice and then some touch and go reps...
Monday, December 3
Bench Press
45x15
95x10
135x8
185x6
225x4
275x2
315x2
365x1
...Paused...
405x1
430x6x2sets
This was a 5 pound pr for me for a 6RM and it was easy both sets. Should be easy to improve upon next workout even if I'm not totally healed yet as it wasn't much of a strain.
Reps
455x3x2sets
In hind sight this was a little heavy after the high reps. Next workout I'll look to hit 435x6 paused then rep with 415 for the volume work. But a nice little bright spot none the less. And I'm looking forward to getting back to the squat rack asap! Big things to come!!
I did, however, in peaking for the meet hit a very easy 510 on the bench paused!
Yesterday I picked up training again but for at least this week it's still just benching. Here's my session from yesterday... My back still hurt to set up tight and arch, but I at least handled a rep PR twice and then some touch and go reps...
Monday, December 3
Bench Press
45x15
95x10
135x8
185x6
225x4
275x2
315x2
365x1
...Paused...
405x1
430x6x2sets
This was a 5 pound pr for me for a 6RM and it was easy both sets. Should be easy to improve upon next workout even if I'm not totally healed yet as it wasn't much of a strain.
Reps
455x3x2sets
In hind sight this was a little heavy after the high reps. Next workout I'll look to hit 435x6 paused then rep with 415 for the volume work. But a nice little bright spot none the less. And I'm looking forward to getting back to the squat rack asap! Big things to come!!
Tuesday, November 15, 2016
Less then a week out from the SuperTraining meet now. I've gotten through all the workouts I've wanted and hit all the weights I targeted when I originally planned for this meet. The focus was primarily on singles and the main lifts I train without a lot of volume of supplemental lifts. This has really helped me to peak since I've been competing so frequently--staying fresh while lifting heavy vs staying trained and conditioned with reps and volumes when there isn't enough time to turn volume into peak strength. Now I do look forward to having a longer break when the time comes, but for now just allowing all the previous volume to convert to new maxes and new PRs most every training session.
Here are the workouts...
Sunday, October 21
Today was some benching... and stubbornly some more of the same from last week. I couldn't quite triple 465 last session so I was determined to this time. Apparently that wasn't enough...
Bench
45x15
95x10
135x8
185x5
225x3
275x3
315x2
Paused Bench
365x1
415x1
465x2 + missed 3rd
465x2 + missed 3rd (dammit!!)
Slingshot (original)
500x4
520x2
530x1 + missed 2nd
Paused Bench
425 x 5 + missed 6th...
So lots of missed reps today... Normally I try to avoid this but I was getting a little frustrated and really I'm ok with it when I'm about two weeks out as that's when I like the extra stress--so when I rest up the last week my body will really need the rest and will peak for meet day
In other news, my girlfriend is currently the UK and got a waist trainer. These are weird garments designed to make a woman's waist slimmer. There is more info on these (where she got it from) here: http://www.healthster.co.uk/waist-trainers/
Monday, October 22
Today I went over to CSA in Dublin, Jesse Burdick's spot. He was kind enough to have me so I could squat on a mono one last time. Jesse was there and also got to lift with some buddies Andy Corlett and Max Aita... It couldn't have gone better.
Squats
bw x many
55 x 8 x 2sets
145 x 6 x 2
235 x 5
325 x 3
415 x 2
505 x 1
595 x 1
belted up
685 x 1
belt and wraps
755 x 1 (felt real easy... getting a good feel for the mono setup)
815 x1 (this felt great as well and since I'm not looking to be too aggressive on the squats this gets me right where I want to be to set up my total...)
...and that was it. I was surprised how good the 815 felt so I was totally content and wouldn't shut up after... I do that when I party
Wednesday, October 24
Today was another heavy day of benching...
Bench
45 x 15
95 x 12
135 x 8
185 x 5
225 x 3
275 x 2
315 x 1
Paused Bench
365 x 1
415 x 1
445 x 1
475 x 2 (this was a 5 lb PR for me as a 2RM)
480 x 1 + missed 2nd rep
Slingshot
515 x 3
530 x 2 (this was an improvement over the last workout where I couldn't double it)
Maddog Slingshot
565 x 1 + missed 2nd
Paused Bench
425 x 5 + missed 6th
So again a fair number of missed reps... but as I was looking to really overload this was fine... Only one more bench day to go
Sunday, October 28
This was the last training day before the meet and my last bench session. My progress had been steady all the way through training and this workout included another small jump forward on my bench.
Bench Press
45x15
95x12
135x8
185x6
225x4
275x2
315x1
...paused...
365x1
415x1
465x1
490x1
495x1
The workouts were getting shorter but I was peaking well for the meet. I felt confident to attempt 501 for a possible third attempt at SuperTraining.
Here are the workouts...
Sunday, October 21
Today was some benching... and stubbornly some more of the same from last week. I couldn't quite triple 465 last session so I was determined to this time. Apparently that wasn't enough...
Bench
45x15
95x10
135x8
185x5
225x3
275x3
315x2
Paused Bench
365x1
415x1
465x2 + missed 3rd
465x2 + missed 3rd (dammit!!)
Slingshot (original)
500x4
520x2
530x1 + missed 2nd
Paused Bench
425 x 5 + missed 6th...
So lots of missed reps today... Normally I try to avoid this but I was getting a little frustrated and really I'm ok with it when I'm about two weeks out as that's when I like the extra stress--so when I rest up the last week my body will really need the rest and will peak for meet day
In other news, my girlfriend is currently the UK and got a waist trainer. These are weird garments designed to make a woman's waist slimmer. There is more info on these (where she got it from) here: http://www.healthster.co.uk/waist-trainers/
Monday, October 22
Today I went over to CSA in Dublin, Jesse Burdick's spot. He was kind enough to have me so I could squat on a mono one last time. Jesse was there and also got to lift with some buddies Andy Corlett and Max Aita... It couldn't have gone better.
Squats
bw x many
55 x 8 x 2sets
145 x 6 x 2
235 x 5
325 x 3
415 x 2
505 x 1
595 x 1
belted up
685 x 1
belt and wraps
755 x 1 (felt real easy... getting a good feel for the mono setup)
815 x1 (this felt great as well and since I'm not looking to be too aggressive on the squats this gets me right where I want to be to set up my total...)
...and that was it. I was surprised how good the 815 felt so I was totally content and wouldn't shut up after... I do that when I party
Wednesday, October 24
Today was another heavy day of benching...
Bench
45 x 15
95 x 12
135 x 8
185 x 5
225 x 3
275 x 2
315 x 1
Paused Bench
365 x 1
415 x 1
445 x 1
475 x 2 (this was a 5 lb PR for me as a 2RM)
480 x 1 + missed 2nd rep
Slingshot
515 x 3
530 x 2 (this was an improvement over the last workout where I couldn't double it)
Maddog Slingshot
565 x 1 + missed 2nd
Paused Bench
425 x 5 + missed 6th
So again a fair number of missed reps... but as I was looking to really overload this was fine... Only one more bench day to go
Sunday, October 28
This was the last training day before the meet and my last bench session. My progress had been steady all the way through training and this workout included another small jump forward on my bench.
Bench Press
45x15
95x12
135x8
185x6
225x4
275x2
315x1
...paused...
365x1
415x1
465x1
490x1
495x1
The workouts were getting shorter but I was peaking well for the meet. I felt confident to attempt 501 for a possible third attempt at SuperTraining.
Monday, October 17, 2016
Training Oct. 11-16
Thursday, October 11
So I took Tuesday off and when I went to squat Wednesday I immediately realized that something was wrong with my upper back. So I kept squatting. But then it was getting worse and I realized that hitting a 40 lb squat PR and a 50 lb front squat PR both in the last 4 days may have left me with a bit more of a need for recovery than I care to admit. Anyway... on to some benching!
Bench
45x15
95x10
135x6
185x5
225x4
275x3
315x2
Paused Bench
365x1
405x1
440x4,3
Speed Bench
415x4x3sets
Bench
365x10
I will say that my wrists and forearms felt pretty achy right from the warmups on... but the 440x4 was still a PR and kept me right on the progression I'm following
Friday, October 12
Friday is generally my deadlift day. Today was one of those days. And things got festive...
Sumo Deads
45x10
145x5x2sets
235x5
325x3
415x2
505x1
595x1
...belt on...
705x1
800x2
845x1
...this was a timely PR and was done with pound plates on an Okie bar... shouldn't be any more flexible than Eleiko kilo plates on a Texas bar... which is what will be at my next meet...
Conventional Deads
775x2
685x6
...also both 10 lb PRs for 2rm and 6rm respectively
Overall I felt strong and my tech felt easy. This was a good session to finish on a couple weeks out from the meet.
Sunday, October 14
Today I decided to bench yet again instead of waiting...
Bench
45x15
95x10
135x6
185x5
225x4
275x3
315x2
Paused Bench
365x1
415x1
455x3x2sets
...turned out to be an easy PR!
Speed Bench
425x4x3sets
Bench
365x11
Chest Supported Rows (Body Masters T-Bar Row...best CSR ever)
180x15
205x15
225x13
All in all the bench has jumped and my goal of a 500 bench on Dec 1 might be possible Nov 3...
Monday, October 15
HMMMMM... pretty much started to back squat, lost my balance on my first knee wrapped set and threw 705 over my head... decided to be done and wait till later in the week to squat when I could get in a monolift.
Tuesday, October 16
Decided it was inappropriate on National Boss Day to wait until later in the week to squat, but instead to get my last front squat day in before the ST meet...
Front Squats
45x5
135x5
225x5
315x5
405x3
...added wraps...
495x3
565x1
615x1
This was a nice PR especially since I was lifting solo at the BBBC... but here's the vid
Well this gets everything up to date with my training! I'm 13 days out and the plan is to have 2 bench days left and one squat day. Because of the hectic meet schedule I've kept I can really only lift heavy because there isn't a long enough stretch to build up volume and an adaptation to it. Oh well... there are worse things than lifting heavy...
So I took Tuesday off and when I went to squat Wednesday I immediately realized that something was wrong with my upper back. So I kept squatting. But then it was getting worse and I realized that hitting a 40 lb squat PR and a 50 lb front squat PR both in the last 4 days may have left me with a bit more of a need for recovery than I care to admit. Anyway... on to some benching!
Bench
45x15
95x10
135x6
185x5
225x4
275x3
315x2
Paused Bench
365x1
405x1
440x4,3
Speed Bench
415x4x3sets
Bench
365x10
I will say that my wrists and forearms felt pretty achy right from the warmups on... but the 440x4 was still a PR and kept me right on the progression I'm following
Friday, October 12
Friday is generally my deadlift day. Today was one of those days. And things got festive...
Sumo Deads
45x10
145x5x2sets
235x5
325x3
415x2
505x1
595x1
...belt on...
705x1
800x2
845x1
...this was a timely PR and was done with pound plates on an Okie bar... shouldn't be any more flexible than Eleiko kilo plates on a Texas bar... which is what will be at my next meet...
Conventional Deads
775x2
685x6
...also both 10 lb PRs for 2rm and 6rm respectively
Overall I felt strong and my tech felt easy. This was a good session to finish on a couple weeks out from the meet.
Sunday, October 14
Today I decided to bench yet again instead of waiting...
Bench
45x15
95x10
135x6
185x5
225x4
275x3
315x2
Paused Bench
365x1
415x1
455x3x2sets
...turned out to be an easy PR!
Speed Bench
425x4x3sets
Bench
365x11
Chest Supported Rows (Body Masters T-Bar Row...best CSR ever)
180x15
205x15
225x13
All in all the bench has jumped and my goal of a 500 bench on Dec 1 might be possible Nov 3...
Monday, October 15
HMMMMM... pretty much started to back squat, lost my balance on my first knee wrapped set and threw 705 over my head... decided to be done and wait till later in the week to squat when I could get in a monolift.
Tuesday, October 16
Decided it was inappropriate on National Boss Day to wait until later in the week to squat, but instead to get my last front squat day in before the ST meet...
Front Squats
45x5
135x5
225x5
315x5
405x3
...added wraps...
495x3
565x1
615x1
This was a nice PR especially since I was lifting solo at the BBBC... but here's the vid
Well this gets everything up to date with my training! I'm 13 days out and the plan is to have 2 bench days left and one squat day. Because of the hectic meet schedule I've kept I can really only lift heavy because there isn't a long enough stretch to build up volume and an adaptation to it. Oh well... there are worse things than lifting heavy...
Monday, October 10, 2016
First Entry--Post Olympia Training
First of all I'd like to introduce myself: My name is Dan Green and I have been competing in the sport of powerlifting since 2007. I live in Mountain View, California and have always competed as a 220. I run a small lifting club called Boss Barbell Club and am excitied to announce that within the next month or so we will be moving from my 2-car garage into a sizable space near downtown Mountain View.
I'd also like to thank Chad for the invitation to post my workouts here and all the readers who take the time to look into my training and perspectives... Here we go...
So in my last two meets I won the Clash for Cash in New Orleans by hitting the world record total of 2030 raw at 220 and finished second in the USPA Olympia Deadlift Only Invitational. I lifted 821 in the 220 class.
To finish out the year I plan on competing again November 3rd at Supertraining Gym in Sacramento and then again December 1st in Oregon at the USPA West Coast Open.
Both of these meets are raw with knee wraps so most of my squat training over the next two months will be with wraps.
This first log will hopefully catch everything up from what I've done since the Olympia...
I took about a week off from training following the Olympia as my right shoulder had become extremely sore and inflamed from "something"...
Saturday, October 6
Today my training partner Mike Zundelevich and I made the two hour drive from Mountain View to Sacramento to train at Mark Bell's SuperTraining Gym. Mark had invited me out there and the plan was to do some squatting with the "Rhino" Stan Efferding. They told me Stan was intending to make a 900 squat attempt so I was pretty interested to see how this workout woud go... not to mention excited... This was also my first time squatting in wraps since October 2011
In knee sleeves...
BW squats... a lot... getting blood flow to my knees and quads
Bar (65) 3 sets x 5
155 2x5
245 1x5
335 1x3
425 1x2
515 1x1
605 1x1
with wraps... (Metal Silvers 2.5m)
705x1 ... wraps a little loose, lost balance a little...ok for feeling out the wraps
755x1 ... felt easy...thought about a double but I had 800 on my mind...
800x1 ... Hit it for a 40lb pr... felt hard but balanced ... could be a second attempt at the Nov 3 meet
So I hit 800 and Stan made a 905 squat...
check the link below for video footage
Sunday, October 7
Sunday is generally a bench day. I usually have a target weight x reps to hit paused then follow a general template after that...
Bench
45x15
95x10
135x5
185x5
225x4
275x3
315x2
...with pauses...
365x1
405x1
430x5 (rep PR)
430x4
My power off my chest felt great, but my tightness and lockout felt all over the place. My strength was good because I'd lifted infrequently over the last month with the two contests, but I could tell my work capacity was reduced. I hit three sets of touch and go benching for added volume and was done.
405x4x3sets
Monday, October 8
Monday is normally a squat day, and since I'd just back squatted Saturday today was slated as a front squat day. Where I generally like very low rep, heavy back squats for honing in techniquae for a meet, I feel that front squatting for relatively high volume benefits my strength even more so because of my leg length. In other words, front squats allow me to train my quads much harder so that I'll have the leg strength to hit back squats I'd otherwise turn into good mornings...
And since as I said earlier my upcoming meets will be with wraps, I am front squatting with wraps as well...
wearing knee sleeves...
BW for a lot to warm up knees and quads
45x2x5
135x5
225x5
315x5
405x5
with knee wraps...
500x6
550x4
600x1
This was only my second ever wrapped front squat workout... The wraps definitely give a nice pop out of the hole and really allowed me to not only train the quads hard but to really overload all the erectors and traps with all the extra weight handled. None of these sets were down to max reps but on all the sets I just felt like I was getting exhausted from having so much more weight than usual racked across the chest... These are actually supposed to be really hard I'm just whining a bit here and making excuses ;)
I'd also like to thank Chad for the invitation to post my workouts here and all the readers who take the time to look into my training and perspectives... Here we go...
So in my last two meets I won the Clash for Cash in New Orleans by hitting the world record total of 2030 raw at 220 and finished second in the USPA Olympia Deadlift Only Invitational. I lifted 821 in the 220 class.
To finish out the year I plan on competing again November 3rd at Supertraining Gym in Sacramento and then again December 1st in Oregon at the USPA West Coast Open.
Both of these meets are raw with knee wraps so most of my squat training over the next two months will be with wraps.
This first log will hopefully catch everything up from what I've done since the Olympia...
I took about a week off from training following the Olympia as my right shoulder had become extremely sore and inflamed from "something"...
Saturday, October 6
Today my training partner Mike Zundelevich and I made the two hour drive from Mountain View to Sacramento to train at Mark Bell's SuperTraining Gym. Mark had invited me out there and the plan was to do some squatting with the "Rhino" Stan Efferding. They told me Stan was intending to make a 900 squat attempt so I was pretty interested to see how this workout woud go... not to mention excited... This was also my first time squatting in wraps since October 2011
In knee sleeves...
BW squats... a lot... getting blood flow to my knees and quads
Bar (65) 3 sets x 5
155 2x5
245 1x5
335 1x3
425 1x2
515 1x1
605 1x1
with wraps... (Metal Silvers 2.5m)
705x1 ... wraps a little loose, lost balance a little...ok for feeling out the wraps
755x1 ... felt easy...thought about a double but I had 800 on my mind...
800x1 ... Hit it for a 40lb pr... felt hard but balanced ... could be a second attempt at the Nov 3 meet
So I hit 800 and Stan made a 905 squat...
check the link below for video footage
Sunday, October 7
Sunday is generally a bench day. I usually have a target weight x reps to hit paused then follow a general template after that...
Bench
45x15
95x10
135x5
185x5
225x4
275x3
315x2
...with pauses...
365x1
405x1
430x5 (rep PR)
430x4
My power off my chest felt great, but my tightness and lockout felt all over the place. My strength was good because I'd lifted infrequently over the last month with the two contests, but I could tell my work capacity was reduced. I hit three sets of touch and go benching for added volume and was done.
405x4x3sets
Monday, October 8
Monday is normally a squat day, and since I'd just back squatted Saturday today was slated as a front squat day. Where I generally like very low rep, heavy back squats for honing in techniquae for a meet, I feel that front squatting for relatively high volume benefits my strength even more so because of my leg length. In other words, front squats allow me to train my quads much harder so that I'll have the leg strength to hit back squats I'd otherwise turn into good mornings...
And since as I said earlier my upcoming meets will be with wraps, I am front squatting with wraps as well...
wearing knee sleeves...
BW for a lot to warm up knees and quads
45x2x5
135x5
225x5
315x5
405x5
with knee wraps...
500x6
550x4
600x1
This was only my second ever wrapped front squat workout... The wraps definitely give a nice pop out of the hole and really allowed me to not only train the quads hard but to really overload all the erectors and traps with all the extra weight handled. None of these sets were down to max reps but on all the sets I just felt like I was getting exhausted from having so much more weight than usual racked across the chest... These are actually supposed to be really hard I'm just whining a bit here and making excuses ;)
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