902 replies to this topic

[Adamson]

Just finished a meet two weekends ago, and decided to begin keeping my logs here. I enjoy checking out what other's are doing to see what I can take for my own training. Hopefully, some of you can do the same from my log. I have been competing for 7 years in the 181 and 198 lb weight classes. I use to train almost strictly by the Westside template, but due to a string of minor, but very aggravating injuries, I had to use other methods for a while. When returning to ME/DE training, my body refused to handle it, leading to more injuries, low energy, and sickness. So, I migrated to my own version of block periodization. My sq/dl training went great heading in to my last meet, but unfortunately I performed the worst of my career on the day that counted.

BEST LIFTS:
Squat (single-ply): 535
Squat (double-ply): 600

Bench (single-ply): pathetic (330)
Bench (double-ply): still pathetic (370)

Deadlift: 551


My training should be interesting from here to my next meet (haven't picked a meet yet), as I will be revamping my periodization model, and possibly making a move to the 220s. I think I am limiting myself by staying at 198, and also feel that my lifts suffer when I have to drop weight even though I've never had to lose more than 10 lbs for a meet.

[Adamson]

Mon, 5-25-09

BW: 203

foam rolling
reverse hypers
barbell lunge/squat complex
barbell snatch complex

1. weighted leg raises 2x20 w/ 2.5 kg
2. BW box squat 4x5 (working on sitting back past perpendicular)
3. box squat 45x5, 132x5, 176x5, 2x6@220
4. seated band leg curls 3x15 w/ green
5. DB step-ups 2x8@35 on 16" box
6. DB walking lunges 2x12@50
7. elliptical: 20 min; HR 144-146
8. active flexibility
9. static flexibility

After the meet I took a week off and drove to MO to see my parents. Except for the marathon at the St.L zoo, all I did was sit around on the couch. Then, Sat & Sun spent all day in the car driving back to El Paso. So, lifting didn't feel all that great today.

[Adamson]

Wed; 5-27-09
Accumulation; Introduction

BW: 202

SMR; stick, peanut
rotator cuff work
straight-arm dips / overhead shrugs
lat pulls / push-ups

1. double reverse monster-mini bench 88x8, 132x6, 154x6, 3x6@176
2. DB lying tris 4x15@25 w/ 45 sec RI, 2x10@25 w/ 60 sec RI
3. DB bent over rows 2x12@100
4. DB shrugs 2x10@120
5. board-ups; push-ups on boards
1st set: 8 push-up each; started on the floor then added a board every 8 reps up to a 5-board
2nd set: 5 push-ups each to a 2-board, 3 push-ups on the 3-board, and 1 on the 4-board
6. active flexibility
7. static flexibility

[R. Horn]

Cannonball!!!! Good to see you posting. How did the meet go? What is the goal of the cardiac work? If you are working on cardiac efficiency (restoration, increase stroke volume, lower resting heart rate etc.) I would lower the intensity and keep your HR to 120-130 for sessions 30 mins or less and 110 to 120 for sessions lasting longer than 45 mins. I would look to perform at least 30 mins a day. Since the weather is nice I usually just strap the HR monitor on and take the little man for a walk in the am or when I get home from work.

[Adamson]

The meet was horrible! I've never lifted so bad. It was a USAPL meet, so everything was a little bit more strict. The upside, is that I am very clear on what I need to work on, and am probably more motivated now to train than I have been in a long time.

Squat: 0-3 bomb out

I opened at 485, and got called on a technicality. The weight was easy, but I got two reds for supposedly not locking my knees at the end of the lift. I can't see it in the video, but that's what they said. I had planned on going to 529 for my 2nd attempt, so I went over to the judges table, and turned in that weight. Within 30 seconds, I realized that I turned in my original 2nd attempt, and that I needed to get a good lift so I asked if I could change it and they wouldn't let me. I could go on forever on this, and give a multitude of reasons why I missed the next two attempts, but basically I just didn't get the job done. They did let me keep lifting, however.

Bench: 287 good, 319 good, 336 miss

Both of my pecs were strained going in, so I had a lot of trouble training the last 10 weeks going in to this meet. I also really need to hammer my lockout and tricep strength as they are both significantly lacking.

Deadlift: 551 good, 584 miss, 600 miss

584 was a solid attempt. I locked it out, but my grip in my left hand gave out before getting the down command. I decided to go to 600 since that is my current goal. I pulled it to my knees, but lost my grip in both hands. If I hold on to the bar, I am very close if not strong enough to pull 600.

[Adamson]

Wow, I haven't heard Cannonball in quite some time!! I guess that's my legacy at VCU......not sure that's a good thing. Oh well.

As for the cardiac work, I really don't know what I'm doing, but know I need to do something. My goals are to improve restoration/recovery and improve my resting heart rate which is currently in the 80/90s (depending on when I take it). In my last accumulation block I worked on the treadmill nearly every day. When I started out simply walking for 10 minutes with a WV on put my heart rate in the 150s. As I continued I got to where my heart rate would be in the 120s and 130s at the highest. It was then that I noticed a significant improvement in my ability to recover both during and between workouts, which meant I could do more work. After the accumulation block I quit doing it and by the time the meet rolled around I could only lift hard once a week as I had lost all of my ability to recover.

After I finished lifting on Monday, my HR was in the 180s, and it took at least 10 minutes to get it down to the level that I posted for the elliptical (140s I think). I wanted it lower, but got tired of waiting.

[R. Horn]

Make sure you take it upon rising and before and after training sessions. If your HR stays elevated after a training session you may be overreaching which can lead to subpar recovery between sessions. Definitely follow the HR guidelines I gave you. Start off with very light walking and as you become more efficient slowly increase duration and or intensity. Mine started in the high 70's to mid 80's and now it is consistently in the 60's after 8 weeks which is pretty good for my size. Keep me posted.

[Adamson]

Fri; 5-29-09
Accumulation - Introduction
BW: 200 gotta start eating more


WO #1 around 1:30
body comp: 16.2% (WOW...expected it to be around 20)
elliptical: 20 min


WO #2 at 5:00
foam roller
BW walking lunges
TKEs / hip bridge
active flexibility
clean complexes

1. shovel lifts 2x6 w/ 10 kg plate on one side of the bar
2. full cleans 3x6@132
3. conventional deadlift 132x6, 220x6, 3x6@264 w/ double overhand grip
4. back extensions 2x15 w/ 25 lbs
5. single-leg box squats on a 16" box 2x10
6. COC gripper 2x15 w/ trainer
7. active & static flexibility

I hate lifting this late in the day, but I forgot my shirt and didn't want to sit in a sweaty shirt all day. So, I did light elliptical work early in the day and then lifted after the 2nd football group.

[Adamson]

5-31-09
Accumulation - Introduction
BW: 203


SMR: stick, peanut
lots of rotator cuff / scap stabilization work
Hammer rows / push-ups

1. military press 45x5, 3x10@88
2. DB bench (elbows-in) 60x12, 2x12@70 (R pec bothering me a little)
3. lat pulls 170x12, 2x12@185
4A. DB reverse flyes on bench 3x10@20
4B. curls w/ OLY bar 3x10@88
5. cable face pulls w/ rope 3x15@80
6. active/static flexibility

Had a huge epiphany in the shower this morning: while I have spent plenty of time developing my lats and traps, I have spent little time actually developing my pressing. Good for my dead, bad for my bench.

[Adamson]

6-1-09
Accumulation - Introduction

BW: 202

foam rolling
various lunges
snatch & squat/lunge complexes
active flexibility

1. weighted leg raises 2x20 w/ 10 kg
2. BW box squat 4x5
3. SSB box squat 65x5, 154x5, 198x5, 3x6@242
4. Olympic front squat 132x10, 154x10, 176x10
5. DB step-ups 2x8@35
6. DB walking lunges 2x12@60
7. hurdle mobility & static flexibility

[Adamson]

6-3-09 (week 28)
Accumulation - Introduction

BW: 204

lots of rotator cuff work
straight-arm dips / band retraction
lat pulls / push-ups
bodybuilder's bench 1x10

1. 3-board 45x8, 132x6, 176x6, 198x6, 2x6@209
2. lying tris 6x15@25 w/ 45-60 sec RI
3. DB bent over rows 3x15@100
4. DB shrugs 120x10, 2x10@130

5. board-ups (push-ups)
set 1: x8 each from floor to 5-board
set 2: x5 each from floor to 3-board, only 1 rep on 4-board

6. active & static flexibility

I think I've picked my next meet. It's an APA meet in Mission, TX on Dec. 12th. Counting last week as my first week, I will have 29 weeks to get ready. Should give me plenty of time to gain weight and get stronger. If only more time would give me more money to buy some good gear......

[Adamson]

6-5-09
Accumulation - Introduction

BW 203


foam roller
band hip / knee extension
active flexibility
clean complex
active flexibility
more of the foam roller
another clean complex

1. shovel lifts 2x8 w/ 15 kg on one side of the bar
2. full cleans 132x6, 2x6@154
3. conventional deadlift 132x3, 220x3, 3x6@287 w/ double overhand grip
4. back extensions 3x15 w/ 25 lbs
5. DB one-legged squats 2x8@30
6. COC gripper 3x15 w/ trainer
7. forward sled dragging 6x100 yds w/ 45 lbs on grass - 1 min RI - total time 13:20
8. active / static flexibility

[Adamson]

6-7-09
Accumulation - Introduction

BW: 204


SMR: stick, peanut
rotator cuff
straight-arm dips / DB overhead shrugs
Hammer rows / push-ups

1. military press: 45x5, 88x10, 2x10@99
2. DB bench: 65x12, 70x12, 75x12
3. lat pulls: 185x12, 2x12@200
4A. DB reverse flyes: 3x10@20
4B. curls w/ OLY bar: 3x10@88
5. cable face pulls: 80x15, 2x15@95
6. active & static flexibility

[Adamson]

6-8-09
Accumulation - Developing

BW: 205


various lunges
back extensions
seated band hip adduction
active flexibility

1A. ab wheel w/ mini band: 2x15 ***These are good. I definitely recommend them.
1B. BW box squat 4x5
2. Manta Ray box squat: 45x5, 132x6, 198x6, 4x5@264
3. good mornings (high bar; narrow stance): 3x10@132
4. DB lateral crossover step-ups: 2x8@35
5. DB lunges: 2x8@50
6. active & static flexibility

Didn't have time to get on the elliptical today. I've been doing some form of cardio/cardiac work 4 days per week, which I don't always put in my logs. I am beginning to feel better, and my HR in the morning is in the 60/70s. I need to do a better job of taking it during the day, so I know how much progress I am making. I will say, though, that I could not have done today's workout, in the pace I did it in, two weeks ago.

[R. Horn]

See Im not crazy. Good job bud.

[Adamson]

6-10-09
Accumulation - Developing

BW: 204


rotator cuff
straight-arm dips / DB overhead shrugs
lat pulls / push-ups

1. bench w/ 1 chain: 45x5, 132x6, 4x6@176 (R pec hurting)
2. lying tris w/ curl bar: 5x12@63
3. DB bent over rows: 95x5, 105x5, 110x13, 115x5
4. DB shrugs: 130x12, 2x12@140
5. active & static flexibility

The rows didn't go nearly as well as I was hoping. My best is 120x15, so only hitting 13 at 110 means I have a lot of work to do.

[Adamson]

6-12-09 (Week 27)
Accumulation - Developing

BW: 205


reverse hypers
various lunges
clean complexes
active flexibility

1. band DB side bends: 2x12@60 w/ purple band
2. full cleans: 132x6, 154x6, 2x6@165

3. sumo deads (all w/ double overhand grip)
132x3
220x2
standing on 10 kg plate (1.25")
220x2
264x5
3x5@287

4. back extensions: 2x12 w/ 45 lb plate behind head
5. DB one-legged squats w/ back foot elevated: 2x8@40
6. plate pinch walks 2x40 yds (approx.) w/ 2 10 lb plates turned backward in each hand

7. volleyball group (suppose to have 5 girls today......ended up with 2 that didn't even come at the same time)


No flexibility or cardiac work today, as I ran out of time. However, I was on my feet for about 12 out of the 13.5 hours I was at work today, so I'm probably ok.

As an experiment, I switched to an alternate grip on my last two reps of the day for deads. When I did this, I absolutely smashed the weights. I'm trying to strengthen by grip by pulling with a double overhand grip. I really think this will work the best, but the downside is I can't pull much weight this way. Hopefully, since I am in an accumulation block that this will be ok, as I will switch to an alternate grip once I get to my other blocks of training. Right now I feel it's worth the sacrifice since my grip is the biggest thing holding my deads back. My only fear is that by training with a double overhand grip my actual pull will suffer since I am not utilizing enough weight with the weaker grip.

[Adamson]

6-14-09 (Week 27)
Accumulation - Developing

BW: 205


rotator cuff work
straight-arm dips / band retraction / scap push-ups
Hammer rows / push-ups

1. 60 degree close grip incline: bar x6, 88x6, 132x8, 2x8@143
2. DB bench: 65x10, 75x10, 85x10
3. DB bench (elbows out): 1x15@40 (for ROM / flexibility)
4. pull-ups: 3x8
5A. incline front raises to overhead: 3x15@10
5B. DB curls: 3x10@40
6. DB shrugs: 100x27, 100x23
7. active & static flexibility

The incline shows me two things: 1. The pressing strength of my triceps has improved since the accumulation block going into my last meet. 2. My pressing strength is still pathetically weak!!! Need more work.

My pec felt good today. I'm trying to stretch at night before going to bed.

[Adamson]

6-15-09 (Week 26)
Accumulation - Developing

BW: 204


variety of lunges, squats, etc.
snatch complex
active flexibility

1A. BW box squat 3x5
1B. ab wheel w/ mini band: 2x15
2. box squat w/ purple band: bar x5, 132x5, 5x5@220
3. Olympic front squat: 132x10, 176x10, 198x10, 220x6
4. DB lateral crossover step-ups: 2x6@40
5. DB lunges 2x8@55
6. active & static flexibility

Technically, the box squats felt good, today. However, the weight wasn't moving as fast as I would've liked.

[Adamson]

6-16-09

BW: 208

elliptical: 25 min HR at end was 128 using the finger & wrist method

took my HR around 2:00 and it was 68. This is very good, especially considering I had been up and moving around.


Thanks Horn, for the advice.