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Reactive Training -> Training Logs -> Block Periodization Log
Post Info TOPIC: Block Periodization Log
Binford


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RE: Block Periodization Log
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Realization

warmup
foam roll
massage stick
static stretch
med ball throws

geared squat - 585x1, 635xmiss, GAY!! Thanks for the good spot Mike.
TKE - green x 20x2 sets, blue x 15x2 sets
band leg curl - blue x 10x2 sets

cool down
massage stick
static stretch

There were too many things working against me for me to try and work up that high should have known better...

1. Wife just got back from China and her body is still on China time i guess so she woke up at 3am tossing, turning, gets up takes a shower, turns on the blow dryer and goes to work at 4:30 because she couldn't go back to sleep, then when she left the dogs started barking cause they thought it was time for them to get up. I probably didnt go back to sleep untill about six so i was a little low on energy today.

2. While my knee felt better, it was still in the back of my head and may be a little weak.

3. Form wasn't tight working up to 635, i smoked 585 but i shouldn't have made that big of a jump.

4. It was the first hot day for me to squat in my gear, i could tell by the rep at 585 that I was already getting worn down from not sleeping and it being hot.

Oh well you live and you learn, my strength felt good on 585, it moved fast but just didnt have the capacity with lack of sleep, knee problem, hot weather. Will not squat anymore in my gear this training cycle. No need to, squat training hasn't went well this whole training cycle, no reason to push it now when i'm not squatting at this meet. May hit some very low volume raw squats next monday. Will try and increase my quad flexiblity and srength to try and remedy this tendonitis/tendonosis problem.

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Binford


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Posts: 107
Date:
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Realization

warmup
foam roll
lacross ball
massage stick
static stretch
med ball throws
shoulder circuit

raw bench - 305x2x2 sets
5 board press - 345x2, 365x2, 385x2
pullups - bw x 10x3 sets
face pulls - 80x10x2 sets
hammer curls - 35x10x2 sets
pushdowns - 50x10x2 sets

cool down
foam roll
massage stick
static stretch

Just wanted to hit some heavier raw bench today to keep my CNS elevated and help keep my lockout up with the raw boards. Energy was once again very low today, however i haven't been doing hardly any cardioi work, i know i know, my own fault. So i will be sure to hit that alot more in the next two weeks to see if that helps. Even though energy was low raw bench moved faily well, definately more left in the tank on 305.

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Binford


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Realization

warmup
TKE - green x 20, blue x 15x2 sets
knee raise - 15x2 sets, micro x 15

raw sumo - 405x1, 425x1x3 sets
TKE - blue x 15x2 sets
knee raise - micro x 15x2 sets

cool down
foam roll
static stretch

Went to the gym with no intention of doing anything but rehab work, but after doing some TKE's and knee raises the knee started to feel better so i decided to do some raw work, didnt want to put my suit on cause that puts more stress on my knee. 425 was kinda hard but definatey had more in the take, pretty retarded that i probably get 150lbs or so out of my suit. The doc didnt tell me i had to stop doing anything, just not to do anything that hurts, knee didnt hurt when pulling, just felt kinda weak. So at this point i will still plan on pulling at the meet, i will keep doing rehab this week and next and put my suit on to see where i'm at.

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Binford


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Realization

warmup
foam roll
massage stick
knee rehab - TKE's, knee raise, band abduction
statc stretch

raw bench - 315x1
shirted bench, comp shirt
-455x1 off 1 board
-475x1 off 1 board
-500x1 off 1 board
-515x1 off 3 board

seated rows - 2 plates x 10x3 sets

cool down
knee rehab - TKE's, knee raise, peterson step ups
foam roll
massage stick
static stretch

500 wasn't as easy as i'd hoped and i didnt go to as low of a board as i hoped, only had one guy lifting off and one guy holding boards so i didnt want to push it and something go wrong. Also had the shirt a little jacked, will have to let it ride a little higher, next week i need to touch my opener at 465 and then will probably take one more between 490-500.

Need to get more regimented with my knee rehab instead of just coming in and randomly doing stuff. Also need to realize that its not going to be a short road, I need to take it a little easier, will be several weeks before i can squat again, sucks but thats the way it goes.

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Binford


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Posts: 107
Date:
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Realization

warmup
foam roll
massage stick
static stretch
TKE's off box

shirted bench - 440x1 off .5 board, 455x1x2 sets off .5 board
geared sumo - 525x1x2 sets, 545x1x2 sets

Should have done one more heavier rep on bench but was kinda tired and running out of time. The last rep at 455 was the last one, took a while to touch but held my form well and was fairly fast. Will still plan on opening at 465 then jumping to 500. Will hit 465 plus one more on saturday, may not go as high as 500, depends on how i feel.

Deadlift has definately dropped a little with this knee issue and not being able to wear my gear last week. Went well enough that i can probably open at 550 and still have a chance to jump to 600 from there if it feels good. Will just have to see how it goes on meet day, i wish i had time for a little more rehab today but just didnt. Will hit it really good on thursday.

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Binford


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Posts: 107
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Realization

warmup
foam roll
massage stich
static stretch
medicine ball throw
TKE's off box

shirted bench - 465x1 off 1/2 board, 500x1 off 1/2 board
geared sumo - 550x1x2 sets
TKE's w/green - 13.5" box x 15x2 sets
olympic squats - 135x3, 185x3, 225x3

cool down
massage stick
static stretch

Bench felt really good today. Just almost jumped 465 out of the sweet spot but touched the board and it went up easy. 500 went up better than it did last week but i kinda rushed the press a little and almost lost it about midway up, but locked it out even. Deadlift is just not where it was before my knee ordeal, had trouble transitioning to lockout but will open at 550 and see where i can take it from there. Not getting any pain in my knee, but my lower body is just a little weak. Decided to go ahead and squat a little today if for nothing else to see how prepared i'd be to squat after the meet, looks like i will be good to go, no pain at all.

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Binford


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Posts: 107
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Unload

warmup
foam roll
lacross ball
massage stick
static stretch
TKE's off box
med ball throws

shirted bench - 365x1 off 2 board
geared sumo - 405x1

cool down
static stretch

Everything felt very explosive today, i'm ready. I've decided i wont wear knee sleeves on deadlift, i didnt wear them today, mostly because i forgot them, but I think they were throwing off my form and i wasn't getting any pain so i wont wear them.

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spoiler


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Training looks great, good luck.

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Binford


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Posts: 107
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Thanks man didnt go exactly as i planned but had a decent deadlift performance.

West Plains Meet

bench - BOMBED!!, GAY!!
-465x3 misses, just wasn't my day, form went to hell

deadlift
-550, 3 whites, fairly easy lift
-602.5, 3 whites, almost fell backwards and lockout before the down command but got it right before, i've been chasing this lift for a LONG time, good to finally get it and i'm glad i did because if i didnt i would have went home really dissappointed with how the bench went.

-- Edited by Binford on Sunday 21st of June 2009 04:05:24 PM

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Binford


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Posts: 107
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http://www.youtube.com/watch?v=o3ejGOTI3KA&feature=channel_page

I know alot of you may not think my attempt at 602.5 was good because i started to fall backwards but i got the down command before i started to fall and came down with it. 3 whites from the judges is all that counts to me.

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Mike Tuchscherer


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Nice work, Derek!

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Binford


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Posts: 107
Date:
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Thanks Mike! I wish i would have gotten the lift a little cleaner but i got whites so i'll take it.

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Binford


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Posts: 107
Date:
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Recovery/accumulation

warmup
foam roll
static stretch
TKE's
shoulder circuit

raw bench - 185x6x3 sets
pullups - bw x 10x2 sets
tate press - 35x10, 40x10
face pull - 50x10x2 sets
straight bar curls - 45x10, 55x10

cool down
There is no cooling down it was 98 degrees when i left the gym

I either somehow managed to tweak a pec a little benching 185, or i did it at the meet on saturday and just didnt notice it until now. Doens't really hurt at all and I'm not going to be going heavy for a while so i'm sure it will be fine.

My CNS was SHOT today, i was shaking lowering 185 but i'm sure i'll be fine in a few days. I could tell all my systems were kinda shot today, but that will get back to normal soon.

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Binford


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Posts: 107
Date:
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Recovery/accumulation

warmup
foam roll
lacross ball
massage stick
static stretch
TKE's off box
box jumps

raw squat (metal shoes) - 225x6x3 sets
oly squat (oly shoes) - 135x10, 185x10
band leg curl - green x 15x3 sets
GHR sit ups - bw x 20x3 sets

cool down
foam roll
static stretch

Knee/quad felt good while squatting, all these weights were very easy, i'm just kinda easing back into things this week. Next week i will have much more accessory work and will start bumping up the weight on olympic squats. The knee/quad was a little tender after training today but i think it may be just because i could feel my VMO working really hard and its not used to firing that much. I can really tell my VMO fires like its supposed to after doing the TKE's, i hope i wont have to do TKE's FOREVER just to get my VMO to fire, i hope after my VMO gets strong and my lateral quad gets more flexiblity the pain/tenderness will go away completely. Good session to ease back into things.

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Binford


Senior Member

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Posts: 107
Date:
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Accumulation

Warmup
foam roll
massage stick
static stretch
TKE's off box

Weights
flat db press - 75x10x3 sets
seated row - 185x10x3 sets (just counted it like a bar)
pushdown - 50x12x2 sets
hammer curl - 35x10x2 sets
ISO scarecrow - micros x 20 sec, minis x 20 sec

Alactic Conditioning
prowler sprints - 50lbs x 10 trips, all out each sprint


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