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cjgarnet


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Colin's Training Log
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Thursday June 11 2009

felt like poo today!!!

b/w squats...4 notch
476x4
486x4
496x4
506x4 @8 (felt like maybe only 2 reps left) 5 notch

sumo deadlifts....4 notch
416x3x4sets @8

paused highbars beltless
286x4x5sets @8

so i felt real ***ty today before coming in for the workout...like stiff and sh t...felt unusual but something to note about....i went with less volume and intensity today to try to recuperate....maybe the last set of stiff legs on monday i went too all out with the 8 reps ...or generally the volume caught up with me (maybe too much to fast but it was only day soooo)...something to remember though...i have weekly notes i will have with my spreadsheets to notice stuff like that cause thursday last week and monday felt excellent...next week is intensity week....thinking i will keep the stress low for the first week and then rev it up...

-- Edited by cjgarnet on Saturday 13th of June 2009 07:13:53 PM

-- Edited by cjgarnet on Saturday 13th of June 2009 07:28:11 PM

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cjgarnet


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felt like a good day of benching!

friday june 12 2009

raw bench close grip (pinkies an inch inside rings)

325x3x3
335x3 @8 ( 2 rep with potential for another)
335x3 @8 (2 reps less potential for another)
340x3 @8.5 (close to 2 reps)

2 board press (pinkies an inch inside rings)

340x3x4sets @8
350x3 @9

floor press (pinkies an inch inside rings)

275x3
285x3
295x3
305x3 @8
315x3 @9

k c g regular bench felt a lot better then last time...i was hesistant for another one on the 335x3 set last week and this week no probs(like impossible to fail) and even went up more weight and still not hesistant...floor press and board press both felt alot stronger!...but maybe just getting use to all these lifts...but meh....felt like a real good day of benching



-- Edited by cjgarnet on Saturday 13th of June 2009 07:26:40 PM

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cjgarnet


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INTENSITY BLOCK (for squat and deadlift...day 1)

monday june 15 2009

conv deadlifts with 80pds of chain...

466x3 @8
481x3 @9
496x3 @9.5 (half a rep left)

squats fully raw

446x3 @8
456x3 @8
466x3 @8 (very pleased here...i underestimated myself so will increase next week for sure.... 2 reps left)

stiff legs
356x4
400x4x3sets @8

ok today i planned not to go all out and keep the stress a little lower because of the bad day i had on thursday(still intended to put more effort into the squat but went easier then i thought)...but generally i felt real good....will still go with the plan and keep the stress similar for the week....then next week will amp her up a notch!...actually felt pretty recovered today so taking it a little easier on thursday helped out...
 

-- Edited by cjgarnet on Wednesday 17th of June 2009 04:13:56 AM

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cjgarnet


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tuesday june 16 2009

raw bench (middle fingers)
335x4 @8
340x4 @8
345x4 @8.5 (1.5 rep left)
340x4 @9 (1 rep left)

incline press (ring)

275x4 @8
280x4 @8
285x4 @8
290x4 @8
295x4 @8.5
300x4 @9 (1 rep left)

shoulder press (ring)

190x8x4sets @8 (2 rep left on last set)

nothing to really not on the main bench...still felt same strength....incline press felt quite a bit stronger...and shoulder presses might have been a little better...

-- Edited by cjgarnet on Wednesday 17th of June 2009 04:23:55 AM

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cjgarnet


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Thursday June 18 2009 ...cpu/ipf

good day today...

belt/wrap squats....5 notch...

506x1
556x3 @8
576x3 @8.5 (1 left for sure maybe 2)....PR
556x3 @8.5

sumo deads ....5 notch...outside shin just inside ring...
466x3 @8
476x3 @8.5
486x3 @9

paused highbar squats...full raw...
326x5 @8
346x5x2sets @8

belt/wrap squat felt excellent today....never went that heavy for a set of 3 since last year actually lol(only went for heavy singles)...i had done 541x3...n got a nice bit stronger from that time so already new i could beat it so not really a pr in a way...but still is lol...my max may be pretty close to 650 now (best is 628)...that would be sweet smile.gif...sumo deads felt ok...paused squats were stronger then in the volume block most likely because i didnt use up so much energy first....fairly recovered today...lower back got a bit (med) tight after squats but generally ok...


-- Edited by cjgarnet on Friday 19th of June 2009 04:19:16 AM

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cjgarnet


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Friday June 20 2009

raw bench close grip (pinkies an inch inside rings)

335x3x4sets  @8 (first set felt like 3 more)
340x3 @8 (2 reps)
345x3 @8.5 (1 and a bit left)

2 board press (pinkies an inch inside rings)

345x4 @9
345x3x2sets @8.5
340x3 @9.5

floor press (pinkies an inch inside rings)

275x3
285x3
295x3
305x3
315x3

close grip bench felt stronger today...2 boards were mediocre...and floor press i forget fully but i think it went better then last week...had to leave the house right away so never got to log it in...and i thought i wrote it down on the paper but was missing....only first 2 exercises were on it...




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cjgarnet


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monday june 22 2009

conv deadlifts with 80pds of chain...

466x1
496x3 @9.5 (half a rep left...but better then last week)
506x2 @9.5(close to another rep i think)
521x1 @9.5 (half a rep)

squats fully raw

466x3 @8 (2 reps)
476x3 @8.5 (1.5 rep) (PR cause have never attempted this much full raw)

486x3 @9-9.5 (would have been real close for another...may have got it)
                        (PR cause have never attempted this much full raw)

gms (couldnt do stiff legs cause it got late n would be noisy in neighborhood)

286x5x2sets
286x8

very happy today mainly because of grip...this week i focused a lot on not trying to lean back at the top and come up straight so my grip holds good...last week on the third rep of 496 i panic at top and naturally started leaning and bar ended up lower in my hands...this week was a true test to see if my theory of coming up straighter would help my grip....boy did it ever....it got hard at the top and i remained calm and just stood up nice and straight and grip was sooooolid!!!!!!...same with the next two sets....got hard at top and just stayed with it and stood up straight and bar did not slide at all!!!.....super happy about that....generally i would say there could be a slight improvement on strength in the deadlift...the set felt a bit easier this week but last week i did two sets before it sooo......squats im pretty pleased with  having done them after the deads...

grip poooower!! smile.gif

-- Edited by cjgarnet on Tuesday 23rd of June 2009 05:35:14 AM

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TRON


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Pretty soon you will be at the point where you don't even pay your grip a second thought!

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cjgarnet


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**** that would be a dream come true smile.gif lol

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cjgarnet


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Tuesday June 23 2009

real good bench day

raw bench (middle fingers)
340x4 @8 (3 left)
345x4 @8 (2+)
350x4 @8-8.5 (1.5 to 2 reps left.....thinking 2 though)
350x4 @8-8.5 (1.5 to 2 reps left....thinking 2 though)
350x4 @8.5 (1.5 rep left)...

incline press (ring)

285x3 @8
290x4 @8
295x4 @8 (2 left
300x4 @8.5 (1 rep left)
305x4 @9? (very close to 1 left...kind of misgooved the 4 th rep sooo)

shoulder press (ring)

195x8x4sets @8 (half a rep left on last set caused i rushed the sets...it was unexpected lol)


well i must say my main raw bench felt alot better then last week...very noticible...inclines could have been slightly better this week...and shoulder press actually felt stronger but fatigued quick cause rushed through sets....trying not to get to excited but bench felt great....ill c how next week goes...will continue the volume block cause both bench days have felt stronger...next week should tell me more....



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cjgarnet


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thursday June 25 2009 -----cpu/ipf

f n awesome day today!!!

squats...belt/wraps...
506x1
556x1...5 notch belt
601x3!! @8 (2 reps left max!!...fuc ya) PR!

sumo deads ...5 notch...(outside shins just inside rings)
456x1
496x3 @9
496x3 @9.5 (half rep left)

paused highbar squats
336x5x2sets
336x6

frigging crazy day....all the fully raw training i have been doing before and during the reactive training has paid off....i think i could be 660 area in belt wraps...really happy...weird cause yesterday i kind of felt stiff and not recovered and today i felt great....like no soreness at all...man im weak sumo that wide lol....

oh video will be up by end of weekend...have to wait for it smile.gif 

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cjgarnet


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Monday july 6 2009


last week was a bit of a ****ty week...refocused and ready to rock...

volume w1 d1
deadlift with 80 chains...
451x3x4sets
461x3x2sets (2 reps on last one)

squats..fully raw
405x3x3sets
416x3
436x3
446x3(1-2 left)

stiff legs...close stance
366x5
416x5x4sets (2+ left on last set...harder to tell on these ones)

-- Edited by cjgarnet on Friday 10th of July 2009 09:50:32 PM

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cjgarnet


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thursday july 9 2009
volume w1 d2
squats...belt/wrap..5 notch...ipf
481x3
496x3
511x3
526x3
541x3x2sets (2 plus reps left)

deadlifts off 3 inch platform with shoes on to knees...5 notch belt
456x3x4sets

highbar paused close stance...full raw
336x4
336x7x2sets

pretty good day...squats were great considering i was rushing through them like crazy cause the team was gonna be coming in soon and be using the monolift in the rack...so sweating balls...and huff and puffin lol...trying out some different exercise....to keep my ground up to par if not to get it better...think i may change the highbars squat to gms...oh and was getting late so added extra reps to the highbars...they were actually moving easier then usual...


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cjgarnet


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Friday july 10 2009

close grip bench (pinkies an inch inside ring)..
335x3x5sets (2 reps at last set)

rack press from floor...2 holes up on my rack...real close grip
365x4x2sets
385x4

floor press...
275x3
295x3x2sets

not pushing it too much...keeping thing in control...tweaked my pec a week ago....feel real good right now....should be fully back by next bench day...


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cjgarnet


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Monday july 13 2009

conv deadlifts with 80 chains...5 notch
450x4x3sets
455x2.5 (was gonna do 3 but chains were screwed up)
460x3x2sets (1-2 left on last set)

squats...fully raw
396x3
416x3x4sets
426x3 (2 left maybe...was beat up from deads)

stiff legs...5 notch...close stance
416x6x4sets(last set was @10 unexpectidly lol...beat up good) 

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