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Post Info TOPIC: Grants Training Log


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RE: Grants Training Log
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Wednesday

Recovery: 2 sets
Weighted Decline Situps 90lbs (superset): 10        10       10 
Weighted V-ups (superset):                    25x10   25x10  25x10
Olyptical: 20mins, weight loss
Stretching


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Tuesday

Close Grip Bench +5c: 85-95%, 4-6 sets @8-9, 20 min
- 240x1@8
- 255x1@9
- 260x1@9 - PR
- 250x1@8.5
- 250x1@9 (20min)

Deadlift off 45lb plate: 85-95%, 4-6 sets @8-9, 20 min
- 425x1@8
- 450x1@8.5
- 470x1@9 - PR
- 455x1@8.75
- 430x1@8.25 (20min)

Seated Behind the Neck Press: 4-5x4 @8-9, 20 min
- 140x4@8
- 150x4@8.5
- 160x4@9 - PR
- 145x4@8.25
- 150x4@8.5 (20min)

-Total Training Time: 98min
-
Close Grip Bench +5c: I was able to judge these a little better today than i was the past two weeks.  My form was pretty spot on today and was getting some good arches.  The weights still felt pretty tough at the top but that is to be expected.
-Deadlift off 45lb plate: This was a huge 15 pound PR for me on this exercise, and my form has come a long way.  The hamstrings are working over time and its much harder at about knee level than at the top.  The top is so easy now that i have the ability to keep my back straight on the bottom of the lift.
-Seated Behind the Neck Press: PR here not too terrible i just hate doing them on the stupid military press rack at the gym.


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Monday

Squat: 80-90%, 5-6 sets @8-9, 20 min
- 360x2@8
- 385x2@8.25
- 400x2@9 - PR
- 400x2@9
- 385x1@8.25
- 375x2@8.75 (21min)


Bench: 80-90%, 5-6 sets @8-9, 20 min
- 285x2@8
- 285x2@8
- 305x2@8.5
- 320x2@9.5
- 300x2@8.25
- 310x2@9 (21min)

Zercher Rack Squats: 4-5x4 @8-9, 20 min
- 260x4@8
- 280x4@8.5
- 295x4@9 - PR
- 285x4@9 (17min)

-Total Training Time: 99min
-
Squat
: These were good an the weights were moving really well.  400 for a couple reps beltless felt really good for me.  I figured out why i cant stay as upright on the heavier weights.  My hip flexors just cant hold me up with the weight.  That is what decideds to just give out on me, which pisses me off, but the form wasnt bad on the 400s at all.  5 lb PR in 2 weeks.
-Bench: Oh boy a million reasons why 320 didnt go.  It took forever for me to get warmed up and i had people there that wanted to talk to me.  And then i couldnt find a spot and then i found one and then i had to chase Toby down so i could get a good spot.  Then i was cold again.  320 didnt feel right but then i got 310x2@9 on my last set for an easy nine (PR is 315 so had that one in the bag again).  Guess the numbers didnt go up in 2 weeks, but not bad.
-Zercher Rack Squats: Awsome numbers hit a 10 lb PR and maybe a little more in the tank.  Only 4 sets because i was just torched and decided not to go with 5.  Trying to really work on that hips strength.


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Friday

Medium Grip Pause Bench: 80-90%, 5-6 sets @8-9, 20 min
- 280x2@8
- 295x2@8.5
- 305x2@9
- 305x2@9
- 305x2@9
- 285x2@9 (21min)


Deadlift +5c: 75-85%, 4-6 sets @8-9, 20 min
- 340x3@8
- 365x3@8.5
- 385x3@9 - PR
- 385x2@9
- 355x3@8.25 (20min)

Close Grip 3 Board Press +5c: 4-5x6 @8-9, 20 min
- 190x6@8.25
- 205x6@8.75
- 210x6@9 - PR
- 195x6@8.25 (20min)

-Total Training Time: 105min
-
Medium Grip Pause Bench
: These were going good this was a tie of my previous best but i was pausing a lot longer and i was really trying to work on my form the whole time.  Sometimes i would get a really good set up and other times i wouldnt.  But did some good work at 305.
-Deadlift +5c: These went really well, really good numbers and i was keeping my form pretty spot on the whole time.  My back is starting to stay in really good positions on the deadlifts.  Also i was able to keep the bar close to my shins which i have never been able to do.  I needed to get better at that.
-Close Grip 3 Board Press +5c: Oh man my triceps were smoked going into this.  I decided not to go all out but my triceps were ready to poop out at any moment.


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Thursday

Squat +5c: 80-90%, 5-6 sets @8-9, 20 min
- 345x2@8
- 365x2@8.5
- 380x2@9ish
- 380x2@9 - PR
- 365x2@8.75
- 355x2@8.5 (21min)


Bench +180pp: 75-85%, 4-6 sets @8-9, 20 min
- 195x3@8
- 205x3@8.5
- 215x3@9
- 215x3@9
- 200x3@8 (21min)

Romanian DL: 4-5x6 @8-9, 20 min
- 320x6@8
- 350x6@8
- 370x6@9 - PR
- 355x6@8.5 (20min)

-Total Training Time: 87min
-
Squat +5c
: These were good hit a PR which was nice, although it was on my second attepmt of the weight.  Overall not much else to report, my chain numbers have been getting a lot better.
-Bench +180pp: These were ok, same numbers as i got last week because both were 75-85% work.  I finally got a great setup and that is something i always need to concentrate on.
-Romanian DL: These felt really awsome.  Great numbers and the weights were all moving pretty well and form was keeping up.


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yeah it'll happen, probably on the same day that I develop massive quads

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-Nick


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Mike this is absolutely true, girls hate me.  Dont think that i have forgotten about the goal though, these things take time.

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He can't find a chick that's shady enough to be around him after 5PM. Don't worry though, Dirty Dave will find him somebody.

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LOL it seems that way, what happened to your life goal of being a stay at home dad/powerlifter

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-Nick


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Nick isnt my air force career everything i always hoped it would be.

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you sure do have a rough life......

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-Nick


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Hey mike i will be an intel officer and i leave for goodfellow afb in early june.  My school is supposed to start May 2010 so that means another year of casual.  By the time all this is done ill have like 2.5 years of the air force left.  Yeah i move from hanging out with folks on the team such as Barry and Tobias to being stationed with Dirty Dave.

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What's your new job? Where are you going? I don't think you ever told me.


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Recovery: 2 sets
Weighted V-ups (superset):            25x10 25x12  25x12 
Weighted Bridges 45lbs (superset): 40sec  40sec   40sec
Olyptical: 21mins, weight loss
Stretching


-- Edited by Grant Gavran on Thursday 30th of April 2009 01:30:23 AM

-- Edited by Grant Gavran on Thursday 30th of April 2009 01:31:03 AM

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Tuesday

Close Grip Bench +5c: 80-90%, 5-6 sets @8-9, 20 min
- 230x2@8.75
- 230x2@8.25
- 245x2@9.25
- 245x2@9.25
- 240x2@9 - PR
- 225x2@8 (20min)

Deadlift off 45lb plate: 80-90%, 5-6 sets @8-9, 20 min
- 400x2@8
- 430x2@8.5
- 450x2@9 - PR
- 450x1@9
- 425x2@8.5 (20min)

Seated Behind the Neck Press: 4-5x5 @8-9, 20 min
- 130x5@8
- 140x5@8.5
- 150x5@9 - PR
- 140x5@8.5
- 145x5@9 (20min)

-Total Training Time: 98min
-
Close Grip Bench +5c: Oh boy feeling like crap today.  Had a fever last night and was really stuffed up.  Anyways my attitude wasnt that great today but not bad.  I really wasnt getting it on bench, i have never done these for 2 so it was a PR, but i did 235x3@9 last week.  I may have been a little generous with the the RPE but i think it was about right.  I could have given my 245s a 9 but my but kept barely hovering off the bench.
-Deadlift off 45lb plate: I actually did feel good deadlifting today.  This was a 5 lb PR and i am really starting to get some good form on these.  The top weight sets were just alright but some of my work sets were awsome.  Imagine if i was healthy.
-Seated Behind the Neck Press: Not much to report here but it was a PR.  I have been hitting good numbers for the past week but i havnt had a workout that my body has been feeling good for since last tuesday.


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