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Post Info TOPIC: Nick's Training Log
Mike Tuchscherer


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RE: Nick's Training Log
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ahh, so that's what the email was all about. I get it. If you need any help, let me know. I'll shoot an email to Buck (another S&C coach). If you want, give me a call and we can talk about what you need exactly.

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Nick U


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Thanks Mike, we'll see what this guy says and then go from there.



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-Nick
Nick U


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65% 7% 24
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Incline Press  goal 185
185-6@6-8
210-7@8
225-7@8-9
210-7@8-9
210-7@8-9

Upright Row
95-7@8
115-7@8-9
115-7@8-9
115-7@8-9
120-7@9
-These are moving along pretty quick its just a matter of getting the form right

CG 2 bd x5
225-5
255-4@8
265-5@9
255-5@9

-didn't have a great spotter with these and CG bench is always a risky experince if your not in the rack, cause if that damn thing comes outta the groove in the least bit you get to eat the bar. 

Heavy abs
back work

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-Nick
Nick U


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This is the first workout I've had to skip in months.  I tried twice to get through this workout and both times I bailed on the first couple sets.  I hate that feeling but sometimes you need to just let it go.  I know this is gonna effect my next squat workout though.

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Nick U


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3bd CG
225-6
285-6@7-8
305-4@10
295-6@8
295-6@7-8
time

T-bar Row
-no I'm not doing a Ronnie Coleman impression, I'm doing my best to get some strength in my middle upper back.  The way you load weight on this maching is crazy too, the weight is loaded two foot farther out than the handles, creating a moment that multiplies how heavy the weight feels.

90-6@8
110-5@9
90-6@8
90-6@8


7 pin LO

315-3@8
335-2@9
335-2@9
-the weight I used on this is alot lower than I've been using in the past, fatigue could be an issue.  Because of my shoulder I've been avoiding heavy weight on bench, this is likely the reason so I'm expecting my nervous system to respond pretty quickly.

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-Nick
Nick U


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70% 8% 27
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Sumo SLDL goal 275
225-6@7
315-6@9
305-6@9
305-6@9

low box squat  goal 270
255-6@8-9
270-4@9
245-6@9
245-6@9

zercher DL
185-4
225-4
225-4
225-4

lats/heavy abs

Missed my goal on squat today.  Not freaking happy about that sh^t.  Guarantee its due to ditching that workout last week.  Not letting that crap happen again.  My program has alot of recovery built into it so its not neccessary to miss any workouts and having to miss one due to school pisses me off.  On a good note though I did at least get my goal weight on my back which I believe will help alot as for as training the nervous system. I feel confident that next week will go alot better.  Likely that all this is happening cause I ran my mouth off about hitting a pr every workout, once again should've kept my mouth shut.

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Nick U


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70% 7% 27
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Military Press goal 130
115-6@8
135-6@8-9
145-9@9
135-6@9
135-6@9-10

Upright Row (jump)
135-6@8-9
135-6@9
125-6@8-9
125-6@8-9
125-6@9-10

CG 2bd
255-5
275-5
275-5
265-5

I changed the way I do upright rows, I use to do them very strictly but I like the idea of being more explosive with them.  They now resemble the top part of a powerclean.  I'm pretty sure the weight I used though would make even the novice olymipic lifter giggle, but all big PRs have to start somewhere, and if it balances out my shoulders and finally gets me over that 400 mark consistently then its worth it.  And I hate having any lifts that don't involve big boy plates, so I needed to work this one anyway.

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-Nick
Nick U


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RE: Nick's Training Log
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quick question for anyone who can answer it

What is the name of the tricep exercise where you bench with your elbows pinched in real tight, but a standard bar grip?

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-Nick
Mike Tuchscherer


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You might be thinking of the Halbert Press, but it had a closer grip until you got into the advanced stages (which I thought the early stages were what was useful).

Also, be careful with the upright rows.  I know lots of people don't have problems with them, but others develop shoulder impingement.  I would limit the ROM to the point where your upper arm is parallel to the floor if I were going to do them.

-- Edited by Mike Tuchscherer at 10:48, 2008-05-16

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Nick U


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Crap I'm so far behind ok here goes lets get caught up

Dynamic Squat Sm Bands +3ch

170-3
170-3
170-3
170-3
175-3
175-3
175-3
175-3

total time 16 min

235-3 @ 9

- god I love speed work. When I get to the heavy set at the end I just flies cause being explosive is natural.

Front Squat 70% goal 210

185-6 @ 8
210-6@9
210-6@9
195-6@9


SS bar Squat

225-3
225-3
225-3

heavy abs/lats

typical workout, nothing really outstanding, hit my goal in Front squat so that means a PR, but I expect that and am more likely to be dissapointed by missing a goal than excited by hitting one.

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Nick U


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Mil Press 70% goal 135

135-6@8-9
145-6@9
145-6@9
145-5@9

Upright Row

135-6@8-9
135-6@8-9
135-6@9
125-6@9
125-6@9


CG 2 Board x5

265-5
280-5
265-5



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-Nick
Nick U


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Posts: 218
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70% 8/27

Sumo SLDL goal 285
285-6@8
305-6@8-9
305-6@9
285-6@9

Lo Box Squat 70% 275

275-2@9
275-2@9
275-2@9

-This was a freaking train wreck. Every rep cause my form to go to crap. This is very typical of lo box squats. They are very un predicatable. At the end of the third set I moved the box to two inches higher to regulation depth and the weight flew. I've decided that I will no longer be doing low box squat. In my opinon the are a waste of effort since in competition you will never squat that low, it significantly lowers the weight I can use, and finally they weaken the stretch reflex.

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-Nick
Nick U


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Posts: 218
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75% 8/27

Chain Squat goal 295
295-5@8-9
295-5@9-10
275-5@8-9
275-5@8-9

Romanian Dl goal 305

305-5@8-9
325-5@9
325-5@99
325-5@9
305-5@9

SS bar Squat

225-3
235-3
235-3

Hit all my goals today, good stuff. That damn SS bar ought to be illegal.I alwasy squat to a box when I use the ss bar and it feels like it welds to the ground when I sit on the box, cause the first six inchs back up are hell on earth.

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-Nick
Nick U


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Posts: 218
Date:
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75% 8/27

Incline Press goal 215

205-5 @8
225-5@8-9
235-5@9
235-5@9-10
200-5@8
200-5@8

I screwed up here and dropped off way too much

Raw Bench

275-5@8-9
285-2@9 Fell out of groove
265-5@8-9
265-5@9

Took alot of time off from full ROM bench to rehab the shoulder. My bench fell drastically and my should er still hurt. The chiro tells me its just alot of knots in my back throwing the muscle balance off. I plan on using the summer to get this worked out with the on base chiro.


Lying Tricep Press

-this may be the halbert press but I'm not sure what to call it so I'm just calling it what is seems like

135-10
185-5
205-5@7-8
225-5@8


Because of this workout I've incoportaed more rehab work for my shoulder and more full ROM bench work.

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-Nick
Nick U


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Posts: 218
Date:
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75% 8/27

Dynamic Squat Sm Bands + 3ch

185-3
185-3
185-3
185-3
195-3
195-3
205-3
205-3


245-3@8-9

Front Squat 75%
205-5@8
225-5@9
205-5@8
205-5@8-9

SS bar Squat (Safety Squat bar is the name for hell on the lips of powerlifters)

245-3
245-3
245-3

Today I did speed work with another teammate. I've never trained speed with a partner before and I'll never train speed without a partner again. It was so freaking intense, we literally tried ot kill eachother with the weight changes. My numbers went up like never before and the general pace and explosivity of the session was throught the roof.


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-Nick
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