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Post Info TOPIC: Nick's Training Log
Nick U


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RE: Nick's Training Log
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Ok, my erector injury is 90% back, I've learned alot during my injury (always seems to work that way) I never quit benching just stopped posting due to all the USAFA crap. My core is starting to get really freaking solid, I've added two training days a week so now I train five days with two extra work days with really really heavy ab work. My injury showed me how tight and weak my hips were in comparisson to the rest of my squating tools so I've gone to a very weakness focuesed program that invovled alot of lunges and SLDLs. I've even being doing that gay ass abductor machine. I should be in my peaking phase right now for tri-service but the injury set me back. Right now I'm thinking I'll probably just take a token squat at or around 500. With the bench things are on track for a 450 bench at tri-service. This puts me where I want to be for my 500 bench at nationals (that gets me freaking excited). In addition I've added bi-monthly deep tissue massages, this has sent my bench PRs through the roof and reduced/eliminated the pain I use to get shooting through my arms and shoulders. However, the deep tissue massages are not for the faint of heart, there are times when it closely resembles torture. But for that 500 bench, I'll endure alot of pain!

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-Nick
Grant Gavran


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Dude its good to see that you are getting back. Hows the team looking right now. Keep us in the know more about how you are doing on here if you can.

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Mike Tuchscherer


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Glad to see you posting again, Nick! I hear you on the deep tissue massage part -- only had it done a few times, though.

My suggestion is to start a prep phase when your back is ready for it.

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Nick U


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Ok I don't know how mcuh i can keep up with the posting thing, I've got more work than time. My own damn fault as usual. Anyway for logging purposes you need to know that I refer to this program as russain madness (RM) just cause of the insane volume it calls for I'll try to be descriptive as possible but it will be hard. Athough it has a fancy title it is still very much reactive training, I just had to give it a word to seperate it in my log.

Program ins and outs, for starters I'm only programing the first slot with the RM style the other two slots are still basic reative training. I don't like to change too much at once, it makes results hard to interpret. Basically this program invovles alot of sheiko style pyramids with a specialized rep definition chart that still allows me room to move if I have a high level of fatigue. I'll try to post my thoughts as the occur to me, and results I'm getting from my training.

Tuesday / Squat / 80% / Low Vol / Med Intensity / Low stress / emulative block

Squat
(50%)195-5
(60%)230-4
(70%)270-3@7
-3@7
(75%)290-2@8
-2@8
(80%)310-2@8-9
-2@8-9
-2@9ish
-2@8-9
-2@9ish

Dead Stop SLDL

-felt a bit of a tweak in my back, far from an injury but I'm not taking anymore chance, one day of skipping one exercise wont hurt anything, skipped this

D-Bell Lunges

70-4
70-4
70-4
70-4


I liked this alot. It was a med stress day so not too terrible and I did skip and exercise so I won't know exactly how challneging it is until its all the way through a couple cycles. One a side note I dropped my estimated 1 RM down to sub 400 instead of mid 400 cause I'm still coming off of my injury. I think that I should able to get more predicatable RPEs in a couple of weeks when I'm back in the groove


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-Nick
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holy crap dude that is intense.  I dont push the abs as hard as i should on wednesday because i need the very badly for squatting and deadlifting the next day.  i should do them on saturday but i dont.  Ill have to keep trying stuff out but it is insane, my abs hurt.  Anyways hows the tri-service meet coming along.  How is everyone doing.

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Grant Gavran


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is dennis still lifting

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Nick U


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Saturday/Deadlift/Low Vol/med Int/emulative

SLDL
(50%)185-5
(60%)205-4
(70%)235-2@6
235-2@6
(75%)250-2@7
250-2@7
(80%)270-2@8
270-2@8
270-2@8-9
270-2@8-9
270-2@9

Lunges *******exhausted
135-4@8
165-4@8
185-4@8-9
185-4@8-9

GM 4x6



I'm starting to like the russian programining alot, today's exhaustion was more a product of a bad week than the volume. At least I hope so cause this is supposedly a low volume week.




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-Nick
Nick U


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Monday/Bench/low vol/high intensity/med stress/emulative

Pause Bench
60%-204-4
70%-235-3@6-7
75%-255-3@7
-255-3@7
80%-270-2@7-8
270-2@8
87%-295-2@8
2@8-9
2@8-9
2@8-9
2@9ish
2@9


Floor Press 87% 3@9-10

275-3@8
295-3@8-9
315-3@10
295-3@9-10


D-Bell Fly

30-10
45-7
45-7
46-6

Took a long time to get through all this volume, and this is still a low volume week. I'm going to have to speed up my workout or become more efficient.

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-Nick
Nick U


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Holy crap, this was alot of volume

GM - I'm still way under my potential with this exercise, its just a form issue and I can't for the life of me get it right

(60%) 175-4
(70%)195-3
(75%)205-3
(80%)215-2
-2
(87%)240-2
-2
-2
-2
-2

Deadlift
(60%)280-4
(70%)330-3
(75%)355-3
(80%)380-2
-2
(87%)415-2
-2
-2
-2
-2


Lunges

135-6
135-6

My back was feeling pretty twitchy and I'm thinking that its mental cause I went pretty heavy and never got close to a feeling of injury. So that's neither here no there but I did put a belt on at the end fo the deadlift sets just make me feel better. I've lost quite a bit of strength on the deadlift. I hate this two steps forward one step back crap, but I'll just keep on pushing eventually I have to come out ahead. This program is addressing new concerns and is helping me improve on my form alot, so hopefully improving my form will decrease my incident of injury and help me train more consistently

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-Nick
Mike Tuchscherer


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87% is pretty heavy, you know. I'm seeing that in more workouts than not. I'm not trying to mess with your head, so if you gave that some thought, then you're probably fine. I'm just noticing, that's all.

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Nick U


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Yeah I'm screwing around with something to see what it does to me. I'm really in a fuzzy part of my training right now cause I have an idea that isn't fully developed.  What's funny about all of this though is even though I'm doing alot of work at 87% if I take average bar weight its only about 82% work.  And I've been doing this for a couple of weeks with all the GRs and crap going on and don't feel a bit over trained.  I'll keep you infomed.

-- Edited by Nick U at 18:25, 2008-09-26

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-Nick
Nick U


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Friday/Bench/med vol/high int/med stress/emulative

I-press
60%-190-4
70%-225-3
75%-240-3
80%-255-3x2
87%-275-2
2@8-9
2@9ish
2@9
2@9
2@10

Shoulder Press 87% 3@9-10

135-3@8-9
155-3@9
155-3@9
165-3@9-10
155-3@9-10


D-bell Pullover

55lb 4x6

This will be my last day of having a training "split" next week I'm moving over to the full body every workout style

-- Edited by Nick U at 18:32, 2008-09-26

-- Edited by Nick U at 18:38, 2008-09-26

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-Nick
Nick U


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Monday/med volume/high intensity / emulative / squat week

GM
60%-175-4
70%-205-3
74%-220-3@7
-3@7
80%-230_2@7
-2@7
-2@7-8
-2@8
87%-2@7-8
-2@8
-2@8
-2@8-9
-2@9
-2@8-9
-2@9
-2@9



Med Grip Bench 75%

225-4@7
225-4@7
225-4@7
225-4@7
225-4@7
-trying to settle into this new program didn't push it

SLDL (deadstop)

225-6
225-6
225-6

I liked this new style of training. Took it really easy on the bench work my shoulders were still hurting from last workout, I'm sure I'll get use to it.


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-Nick
Nick U


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Wednesday

Pause Bench

60%-205-4
70%-240-4
75%-255-3@7
-3@7
80%-3@7
-3@7
-3@7
87%-295-2@8
-2@8
-2@8
-2@8
-2@8
-2@8-9
-2@8-9
-2@8-9
-2@9
-2@9


Lunges

135-6
155-6
165-6
175-6


D-Bell fly x6





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-Nick
Nick U


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Friday

Raw Deadlift

60%-290-4
70%-340-3@7
75%-365-3@8
-3@8
80%-390-2@8
-2@8-9
-2@8-9
87%-425-2@9
-2@9-10
-1@9-10 (5% fatigue)
-1@10

-this is the second time I've missed the volume goal on deadlift, need to rethink the structure for this lift

Floor Press

225-5
275-5@8
295-4@8-9
295-4@9
275-5@9

Wide Stance Squat x6

235-6
235-6
235-6


I really loved the wide stance squat, this is an exercise that I will use more often now that I finally have the flexibility to get depth. Also I had alot of power in this stance, the only down side is the toll it takes on my hips.

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-Nick
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