PeteTheGreek

Meet at 7:00 am at the Sawmill/Hard Kroger gas station if you want to carpool.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

I'll try to get there by then. If I don't make it by 7, don't wait, I'll just drive down myself.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/7 Bench

Flat Bench
225 x 8
275 x 3
315 x 1
Add Rage X
365 x 3 (3 board)
405 x 3 (3 board)
455 x 3 (3 board)
455 x 3 (no board, no touch)
455 x 1 (collar pulled higher, no touch)
495 x 1 (no touch)

High-board lockouts against mini-bands
315 x 3 (5 board)
365 x 3 (5 board)
405 x 3 (5 board)

Cut things short today since I had done rear delts yesterday and my arms were bothering me. Pretty frustrated by the shirt right now, can't get anything to touch, have my wrists out of position, and the sleeve cuff is killing my biceps, which I think is contributing to the touching problems as its very tight at the bottom. I'm going to cut the sleeve ends this week and take a couple of light reps in it next week to see if its improved.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

You're bringing the bar down too high. As a result, when you tuck your elbows your wrists will cock back. Your wrists have to be in a straight vertical line with your elbows and the only way to do this when tucking is for your starting position to be over your belly instead of over your face. You're still fighting the weight the whole way down, 405 didn't come any closer than 495. Relax and let the weight come down.

Next week bring your video camera. We'll tape it, post it and then maybe Travis or someone can help figure out what's wrong.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

The descent felt a bit faster today. I didn't hold it as long at the start. It gets to the same point at the bottom no matter what the weight is where my biceps and forearms feel like they're going to explode from the sleeve cuffs. I also need to be thinking about leading with my elbows to bring the bar down rather than just thinking of bring the bar down, which will help keep the wrists aligned.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

Yep, I saw this last night. I'm guessing my Saturdays just got even longer, and it's back to the JV mono. And I guess Phil is not a big fan of bridges.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

bridges?

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

See his posts in that thread, he's pretty much burning any bridges back to Westside on his way out. Some interesting gossip over at Outlaws too, hope Dan knows what he's doing.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

site not coming up. thought you were talking about mike bridges.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/9 Lower

Zercher harness good mornings
225 x 5
275 x 5
315 x 5
365 x 5
405 x 1

45 degree back raises w/ 25 lb-ish bag of salt
3 sets of 10

Single leg reverse hypers
180 for 3 sets of 10

Kettlebell swings
3 sets of 5

Decline Abs w/ kettlebell over face
3 sets of 10

Shrug machine
315 for 3 sets of 10

Plate tree grip work
4 plates for 3 sets of 5 reps, squeeze for 5 seconds

Gym was a full house by the end of this as the recent imports showed up. It wasn't too long ago when there might be 4 people in there on a Tuesday evening. I wanted to keep the work somewhat light as I'm taking a heavy squat this weekend, but that didn't work out so well as my lower back was fried. I did cut the Zercher GM short with a heavy single at the end. One of our group was laying outside by the end of this trying to puke.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

are those zercher harness gm's better than the chain suspended gm's? I haven't tried those yet.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

I wouldn't say they're better, but they're different. They hit your lower back very hard, but don't beat the rest of your body to hell like the chain suspended ones do. You also can't go quite as low with the harness.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/11 DE Bench

Speed bench
185 for 8 sets of 3

Reverse Pec Deck
130 x 10
150 x 10
170 x 10

Wide-grip pulldowns
120 x 10
140 x 10
160 x 10

Side raises
20 x 10
25 x 10
30 x 10

Panora pressdowns
100 for 3 sets of 15

H-rolls on chest-assisted row
20 x 10
25 x 10
30 x 10

Bar speed on the speed bench was really good today. I was focusing on wrist and elbow positioning, and realized I wasn't cranking my wrist wraps nearly enough, so I had them cranked so hard today that my hands were purple. Usually when I do this my thumbs cramp, so I did a few more sets than usual to adjust to it. There's no way I could cock my wrists back with this setup today, hopefully it carries over to the heavier weight this weekend. The H-rolls on the chest assisted row bench was much easier for me to get into position, as a normal adjustable bench is too damn low. Kept most everything moderate as I have a heavy squat coming this weekend.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/13 Squat

Free squat
225 x 5
Add briefs
315 x 2
405 x 1
495 x 1
Add suit, straps down
535 x 1
585 x 1
Straps up
635 x 1
Add knee wraps
705 x 1 (cut it slightly high)

Deadlifts from floor, sumo stance
315 x 3
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1

Reverse Hypers
210 for 3 sets of 10

Only 2nd time I've squatted with briefs under the suit, which I did not do last meet. I couldn't get the legs on the suit pulled up high enough, which I didn't realize until Chuck pointed out this was preventing me from pushing knees out in the hole. I then discovered the the suit legs were a good 2" lower than the briefs, so I rolled the ends up, which really helped. I think I'm finally getting the hang of my gear, as the 705 was easier than the 635, which was easier than the 585, as more gear was added. I could barely breath with it all on though, my belt may need adjusted slightly to account for the weight gain. The 675 pull was very slow, probably a combination of adjusting my form and the fact that I was out of gas after the heavy squats. I have a suspicion that my conventional might be stronger now, but don't know how to test it this close to the meet.

Right now I'm thinking I'll open in the neighborhood of 675 squat and 650 pull, maybe slightly increase both openers depending on the the circa max goes. Full house at the gym today, we now have a group of 4 1000 lb squatters and a 5th who is pretty close.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/14 ME Bench

225 x 5
275 x 3
315 x 1
Add shirt
365 x 3 (no touch)
405 x 3 (no touch)
405 x 2 (no touch)

Seated plate-load row
4 plates + some band for 4 sets of 5

Rope tricep pushdowns
3 sets of 10

Had no plans to touch anything today, mainly wanted to do some light weight in the shirt to see if the sleeve modification helped. I had taken an inch off before today, which helped, but going to take a little more off as I still had to roll it up a bit. The sleeves now don't feel like they're going to snap my bicep in half when the weight is at the bottom, probably because I left the sleeve end flat and not cuffed. I still need to work on speed on the descent and starting the bar lower, but with the sleeves fixed that should remove 1 variable. I'm beat to hell after yesterday's squatting and pulling, so wouldn't have been able to go any heavier today had I wanted to.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/16 Lower

Close stance belt squats off low box
4 plates for 3 sets of 10

GHR
3 sets of 10

Single-leg reverse hypers
140 for 4 sets of 10

Hammer curls
25 x 12
35 x 12
45 x 12

Shrug machine
3 plates per side for 3 sets of 12

Plate tree grip work
4 plates for 3 sets of 5 reps, squeeze each for 5 seconds

Skipped the good mornings today as I'm still not fully recovered from the heavy squat/pulls this weekend. Everything else was pretty basic, not terribly hard, trying to get back to normal before starting this circa max this weekend.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/18 DE Bench

Speed bench
185 for 2 sets of 3
225 for 3 sets of 3

Wide-grip pulldowns
140 x 5
160 x 5
180 x 5

Chest-assisted row
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10
4 plates and quarter x 8
5 plates x 3

Reverse pec deck
130 x 10
150 x 10
170 x 10

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/20 Squat

Foam box squat w/ short chains, below parallel
225 + 160 chains for 5 sets of 2
455 straight weight for 1 set of 2

Ultrawide sumo pulls, standing on plates (work up to 50% of max)
225 x 3
275 x 3
315 x 3
365 x 3

Reverse Hypers
210 for 3 sets of 10

Kneeling pulldown abs
3 sets of 10

45 degree back raise
3 sets of 10

Today's squat session combined the 2 things I like the least, the shortened chains and squatting into the foam which was set below parallel. I finally felt stable on the last set by really pushing feet out. The pulls today really forced you to get down into position at the start, I still need to work on my timing with dropping hips but not losing momentum at the start in the sumo stance. I'm assuming next week we squat against the bands and some sort of heavy pulls.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

I'm putting the kabash on the bands. I felt like I was in a glorified smith machine yesterday

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/21 ME Bench

Flat bench
225 x 3
275 x 4
315 x 1
Add Rage X
365 x 3 (no touch)
405 x 0 (partially dumped forward at bottom)
405 x 2 (no touch)
455 x 2 (no touch)
475 x 1 (no touch)

Floor pin press against doubled minis (100+ lb tension)
225 x 5
315 x 3
365 x 3
405 x 3
455 x 3

My shirted bench is a complete mess right now, trying too many different things trying to figure this shirt out and for some reason trying to touch stuff i shouldn't be bothering with. I'm handcuffing myself on just about everything as I have my wrists misaligned with elbows and can't get my elbows tucked. I tweaked my bicep on the partial dump, which then led to me fighting the bar again on the next few descents as I had a lot of pain when the shirt caught halfway down. Skipped any back work to avoid aggravating the bicep. I'm out of town next weekend, so I'll pick up a moderately heavy raw day next Monday, then have 2 training weeks left to get a shirt figured out before the meet.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

Are you squatting on Friday then and do you know what you're supposed to do?

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

I should be able to make the Saturday morning squat session and then leave afterwards for some family reunion BS up near Canton. A 2 hour car ride immediately after squatting should leave me good and cramped.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/23 Lower

Cambered bar good mornings in monolift, lowered into foam blocks
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5

Single leg reverse hypers
140 for 3 sets of 10

Kneeling Ab pulldowns
3 sets of 10

GHR
3 sets of 10

Plate tree grip work

Woke up this morning with a very tight lower back, so wisely did some heavy GM's to stretch it out. Lifted with SHW teenager and Lt. Pete Mitchell since his training partner ditched him, must not be as reliable as his old buddy. Goose.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

Ian's real excited he gets to lift with the adults.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

Ian did pretty well, got a couple of reps at 405. Wasn't pretty but he finished it.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

thread over at outlaws about touching in a rage x

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

Good info in the thread, unusual for that board. I forgot that this shirt has a reinforced neck, which doesn't help. I'm following the advice of DOH for this meet, or at least giving that a shot on my next heavy bench day. I need to do some reverse bands regularly after this meet.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

9/25 DE Bench

Speed bench
185 for 2 sets of 3
225 for 3 sets of 3
275 for 1 set of 3
315 for 1 set of 3

Close grip bench (thumbs on smooth)
225 x 10
275 x 10
275 x 10

Wide-grip pulldowns
130 x 5
150 x 5
170 x 5
190 x 5

Reverse pec deck
110 x 10
130 x 10
150 x 4 (ouch my shoulder, stopped)

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10
5 plates for 5

Face pulls
100 x 10
120 x 10
140 x 15
160 x 15

Panora pressdowns
100 for 3 sets of 10

Went a little heavier on the bench today since I'm not benching this weekend and to work on descent speed with heavier weight since I have no problem with speed at 225 or under. Picked up a few things that might help, particularly relaxing shoulders. We'll see if it carries over to even heavier weights with the shirt. Softball is finally over, maybe now my shoulders and legs will actually recover during the week. I'm not designed to run bases anymore.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

I'm pretty confident we won't be asked to post our logs:

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