697 replies to this topic

[young_alex]

Marcus told me I should post my training log online so here I am! A little about myself, I have competed in a push/pull and a full meet in the UPA and the USPF, respectively. I totaled 1231 with a 284 bench, 435 squat and 512 pull. Pathetic numbers but I have grown stronger since then! I train with Opie from Diablo when I am in San Diego and I train with Marcus, George, Greg, Bill, Dave, and Brian when I am back in the bay area. I love this sport and I hope to continue powerlifting when I grow old and senile.
------
My summer started here...
Day 1

[Marcus]

Nice. Way to post all the work from summer.

[Marcus]

FYI, elite has bands 25% off right now.

[young_alex]

I need to edit my last post because I wrote down the wrong day for some reason, oh well.

Day 4

[Marcus]

The bands are 160 on the box. Nice job. Keep it up and you'll make progress at school.

[young_alex]

Taking a bit of a deload week due to the stress of moving in and lack of good food! I have to learn how to cook better food. Meatballs tomorrow!

bench (full range)
- 245x3 (tied previous PR, damn)
- 3x5x205

WG pullups
- 2x8xBW

rolling extensions
- 25-lb db x 20, 15

reverse curls
- 35x10
- 2x8x40

lateral raises
- 15-lb db x 20, 20

some foam rolling...

[Grog]

Alex - say hi to Opie for me. I trained briefly with him at Diablo, he's a good guy.

Gregg

[young_alex]

Sure thing Gregg!

Biking @ UCSD is such a bitch! Hills everywhere! Hills I didn't even know existed when I use to walk around campus! It's too much conditioning.

speed squats on foam (red box + yellow plate + foam)
- 5x2x275

pin 1 pulls (I am working on my technique, pulling BACK!)
- 4x3x315, I couldn't work up because I didn't have chalk or straps. I didn't have much space in my bag, it sucked.

leg curls (One of the stupid UCSD sports teams was working in the pit so I couldn't use the GHR)
- 2x8x140

No motivation to do anymore, I was pretty tired by the end of the day.

[young_alex]

Apparently, I did two DE days in a row, how stupid of me. I guess I will have to do another DE day to keep the rotation the same.

[Marcus]

Dude, you're already falling apart. What is this? George is going to be kicking your ass in December!

[young_alex]

Not if I kick George's ass first!!

Day 3 - Saturday, August 9, 2008 - Upper Assistance

Seated Cable Rows
- 4x10x180
Lat Pulldowns
- 4x10x100
Rolling Extensions
- 3x10x45-lb dumbbells
H Rolls
- 3x10x25-lb dumbbells
Reverse Curls
- 3x10x40-lb dumbbells

I will run a 3-week wave/1-week deload with ME bench after (smaller) sets of DE bench and most of my assistance work on the following Saturdays. It's something that Jeff and I are going to try. I will continue my lower days like I did at Gold's with the "group." Eat my dust, George!!

[Marcus]

I've thought about doing bench training that way. Let me know how it goes.

[young_alex]

Day 4 - Sunday, August 10, 2008 - DE LOWER

Speed Squats on Foam
- 5x3x315 *

Pin 1 pulls vs. criss-crossed light bands
- 4x3x315

Shrugs
- 1x10x315
- 2x8x405

GHR vs. light band
- 2x5 **

* I was breaking in my new briefs, Titan Dual Quad Boxer Briefs, so I added an extra rep per set. Hardcore, I know!
** I think the GHR @ Gold's is lower than @ school because the tension is much greater at the top. I will work on these.

I am also losing weight due to the ridiculous conditioning @ school and also because I swim @ my apartment pool @ night.

[44magnum]

Hey there young man. How's it going? How's the training? I heard you're trying
out a new program-Two DE bench days a week! Let me know how it works out.

[Marcus]

Are you going to make it back for the meet at TST on Dec, 13th? I think George, Bill, and Gregg are lifting in it.

[young_alex]

Day 1 - Tuesday, August 12, 2008 - ME/DE Bench

DE Bench vs. monster minis
- 5x3x155 *

Shirted Bench (full ROM)
- 335x1 (20-lb PR!)
- 355x1 **

Scapular Retractions (Reverse Shrugs)
- 2x15xBW

H Rolls
- 25-lb dumbbells x 15, 12

* My speed work is too slow. I struggled with the last rep on the last few sets. I will lighten the weight.
** I missed 355 in the middle of the rep. I bring down the weights too slow causing me to lose my air. I will work on this.

I must find a balance between speed work and ME work so that I don't tire myself out and get the most out of ME.

[Marcus]

Monster minis are pretty intense for DE work. I tried it for a bit. My shoulders hated it. They are ~50% stronger than a mini band. Nice job on the PR.

[44magnum]

Now when you do this, it's got to be more than 10#

[young_alex]

Day 2 - Thursday, August 14, 2008 - ME LOWER

Deadlift with Reverse Greens (pin 5 from the top, a little high)
- 535x1
- 555xMISS

Cheater Deadlifts with Reverse Greens at the highest setting (so I can beat George!!)
- 555x1
- 585xMISS *

GHRs
- 2x10xBW

Hyperextensions
- 2x10xBW

* Out of gas! I didn't eat 3 hours prior so during the workout I felt hungry as hell! It's what happens when you're a cheap college student!

Oh yeah, before I forget, all lifts were done RAWWWWWWWW!

[44magnum]

I've never heard so many excuses!