902 replies to this topic

[Adamson]

6-17-09 (Week 26)
Accumulation - Developing

BW: 205


quick warm-up including rotator cuff, scap stuff, and push-ups

1. double reverse monster-mini bench: 88x6, 132x6, 176x6, 4x6@220
2. lying tris w/ curl bar: 4x6@85
3. DB bent over rows: 100x5, 110x5, 120x5, 130x5
4. shrugs: 308x10, 330x8, 352x6
5. active & static flexibility

[R. Horn]

Looks like things are going well. Keep it up.

[Adamson]

6-19-09 (Week 26)
Accumulation - Developing

BW: 206


foam roller
various lunges
back extensions
isomiometric scissor hops
active flexibility
clean complexes


1. full cleans: 132x6, 154x6, 165x6, 176x6

2. snatch grip deads (all w/ double overhand grip)
132x5
220x5
3x5@264
308x5 w/ straps

3. band DB side bends: 3x12@70, 80, 90 w/ purple band
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.)
1st set w/ 2 10 lb plates turned backward in each hand
2nd set w/ a 15 kg plate in each hand

7. active & static flexibility

The cleans were a little rough today. In case any of you haven't done sets of 6 on full cleans, these are not easy. It's like doing a hard set of 15 on squat. Not fun! One of our old strength coaches came in during my workout, so I ended up stopping and talking to him for about 15-20 minutes. I hate stopping during workouts, but at the same time, I haven't seen this guy in over a year, so I felt like I should.

I'll try to get on the elliptical between volleyball and football, if I have time.

[Adamson]

6-21-09 (Week 26)
Accumulation - Developing

BW: 207


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


1. 60 degree close grip incline: bar x5, 88x6, 132x6, 4x6@154
2. DB low incline: 60x8, 70x8, 80x8, 90x8
3. pull-ups: 3x8
4A. incline front raises: 3x10
4B. DB curls: 3x8
5. DB shrugs: 110x17, 110x13 (a little trap work with a lot of grip work)
6. active & static flexibility


I was a little heavy on the incline today. That's going to happen at times, though, considering the way I train. Right now, I should be in the 60-70% range for my main exercise, but I go solely on how the weight feels. Since I rotate exercises every week, and don't keep PRs, it is sometimes difficult to know exactly what weights I should be using, but it's really not that big of a deal if I'm off a little.

[Adamson]

6-22-09 (week 25)
Accumulation - Developing

BW: 209


foam roller
various lunges / back extensions
snatch complex: 2x
active flexibility


1A. MB slams: 3x15@40
1B. BW box squat: 3x8
2. box squat: bar x5, 132x5, 176x3, 220x2, 264x1, 4x6@297 (suppose to be ~70%)
3. good mornings (high bar; narrow stance): 132x10, 2x10@154
4. DB step-ups: 2x6
5. DB walking lunges: 2x8
6. elliptical: 20 min; HR 128
7. active & static flexibility


This is the second week in a row that my bar speed has felt slow. I feel ok, just slow.

This is my last week of accumulation, so I will be putting some more weight on the bar beginning next Monday.

[Adamson]

6-24-09 (Week 25)
Accumulation - Developing

BW: 209 lbs


rotator cuff work
straight-arm dips / band retraction
lat pulls / push-ups


1. bench: bar x8, 132x5, 176x5, 4x6@198 (70% of my raw bench)
2. flared-arm extensions (Tate press): 4x8@45
3. barbell shrugs: 1x10@308

That's all, folks. I was officially done at this point. I didn't feel great today, plus I was getting pain in my groin area while doing the shrugs. This started the night of Monday's squat workout, and is still bothering me. I'm not sure if I should be concerned yet, or not.

For the last 7 months, I've been benching with my feet out in front since I was doing a USAPL meet and my feet had to be flat. Today, I tried to switch back to my old set-up (Metal Militia style). I have lost some of the flexibility in my back, so it was a little painful getting into position. But, all in all, I use to be and apparently still am much more comfortable in this set-ups. I'm able to stay much tighter and have considerably less distance to move the bar. The only concern I have is the toll it's going to take on my deadlift. I may only use this set-up sparingly to save my low back for the pulls, but enough so I will still be good at benching with this style.

However, I discovered that my shoulders have to work much harder in this position. After only my 2nd set, my shoulders were already trashed. Nothing bad, just something I'll have to work on.

[Adamson]

6-26-09 (Week 25)
Accumulation - Developing

BW: 207


foam rolling
various lunges
reverse hypers
clean complexes
active flexibility

1. suitcase deadlifts: 2x8@88, 110
2. full cleans: 132x6, 154x6, 176x6, 187x6

3. sumo deadlift:
132x4
220x4
264x5
308x2
4x6@354 (70% of raw sumo)

4. static stretch


I switched back to an alternate grip today on my deads. Speed was a little slow, but this is understandable since I haven't been able to handle much weight using the double overhand grip. All in all, it felt pretty good. One of the throwers was watching me, and noticed that I was lifting on the side of my left foot. Almost like I was beginning to roll my ankle. Don't really know why I'm doing this.

Body weight is a little down. This is partly intentional, as I felt I was gaining weight a little too quickly. However, I also have a tendency to forget to eat, and I have done this more this week than normal.

[Adamson]

6-28-09 (Week 25)
Accumulation - Developing

BW: 209


SMR: stick, peanut
rotator cuff
straight-arm dips / other scap stuff
Hammer rows / push-ups


1. illegal wide grip bench: bar x10, bar x6, 132x6, 2x6@176, 2x6@198
2. DB low incline: 75x8, 85x8, 95x6, 105x5
3. pull-ups: 4x8
4. active & static flexibility


Bench felt good; weights moved fast, as they should.

[Adamson]

Today was my last day of my first accumulation block. I am definitely ready to be handling some heavier weights. Nothing major, but I will move into the 80-85% range. This past block was 5 weeks long, and I think I accomplished all of my objectives for the block. My weight is up (will check body comp tomorrow), I am "in shape" again, and all of my old injury concerns have been taken care of. However, last week I had a new one flare up which I will keep my eye on.

Squat: This is the only are which I feel is not on target. I had a hard time getting through my last groin strain, and did not train completely raw at all going into my last meet. I am now trying to get my raw strength up, and my hips are showing that they are weaker than I anticipated. Nothing to worry about, though. It will come, I just have to keep working.

Bench: Weak as usual, but on target as to where I expected to be.

Dead: Fine, and will be better soon.


Most of the changes I will be making to my next block of training are small. However, I will be changing Monday from a squat day to a Sq/DL day. Friday will change to a deadlift assistance day and will utilized the following outline:

1. full cleans
2. DE conventional deads
3. DE sumo deads
4. some form of Olympic squat

This could be the hardest of the four days.


For bench, I will add in more lockout work on my "top-end" days (Wed). Sunday ("bottom-end") will be the same.

[Adamson]

6-29-09 (Week 24)
Transmutation - Developing

BW: 208


foam roller
90 deg twisting box jumps: 2x4
box jumps: 3x3

Two of my volleyball girls had just finished warming up when I finished rolling, so I just did their jumping as my warm-up.


1A. cable ab pull-downs: 2x12@110
1B. BW box squat: 3x8

2. SSB box squat:
bar x5
154x5
198x3
242x3
4x4@287
330x1
375x1

2. snatch grip deads w/ double overhand grip (no straps)
132x2
220x6
264x6
287x6
308x3 - lost grip

3. DB walking lunges: 3x6@75, 85, 95

4. COC grippers: 4x10 w/ trainer

5. active & static flexibility


Good workout. I had only planned on doing 4x4, but felt good so did a couple singles afterward.

[Adamson]

7-1-09 (Week 24)
Transmutation - Developing

BW: 207 lbs


SMR: stick, peanut
rotator cuff
straight-arm dips / curls
lat pulls / push-ups


bench w/ chains
bar x8
132 + 1ch x5
176 +1ch x3
2x3@198 + 1ch
2x3@220 +1ch
2x3@231 +1ch

4-board
4x6@264 +1ch


That's all, unfortunately. Had two volleyball freshmen come in today and I was trying to lift and teach them how to do cleans at the same time. So, what little I did took over two hours to complete. But, on the bright side, the weights moved well today.

Took my body comp. on Monday, and it is still 17.5%.

[Adamson]

7-3-09 (Week 24)
Transmutation - Developing

BW: 209


foam roller
walking lunges
reverse hypers
isomiometric jump squats
isomiometric scissor hops
clean complex
active flexibility


1. suitcase deadlift: 110x8, 121x8
2. full cleans: 132x4, 154x4, 176x4, 198x4, 209x4

3. DE conventional deads
all sets w/ a purple band
132x2
2x2@220
4x2@242

4. DE sumo deads
all sets w/ a purple band
3x2@287

5. Olympic front squats:
132x5
176x5
220x5
242x5
264x5
287x4

6. COC gripper: 2x10 w/ trainer, 1x6 w/ #1
7. active & static flexibility

[Adamson]

7-5-09 (Week 24)
Transmutation - Developing

BW: 212 (PR)


rotator cuff (130 total reps)
straight-arm dips / DB curls
Hammer rows / push-ups

1. illegal wide grip bench:
bar x10
bar x10
132x5
176x5
2x5@220
2x5@242

2. DB bench: 85x6, 95x6, 105x6
3. wide grip pull-ups: 2x7 w/ 5 kg, 2x5 w/ 5 kg
4. band pull-aparts: 4x15
5. cable face pulls w/ rope: 2x15
6. active & static flexibility

[Adamson]

7-6-09 (Week 23)
Transmutation - Developing

BW: 208 (guess yesterday was a fluke)


various lunges
reverse hypers
lunge/squat complex
snatch complex
active flexibility


1. cable ab pull-downs: 1x12

2. sumo deads:
132x3
220x3
308x2
353x1
4x4@408 (80% of raw PR)

3. box squat w/ toes elevated 1.75"
132x5
176x5
3x5@220


That's it. Weights moved well, but horrible workout with too many distractions!

[Adamson]

7-8-09 (Week 23)
Transmutation - Developing

BW: 209


SMR: stick, peanut
rotator cuff (125 total reps)
straight-arm dips / DB curls
lat pulls / push-ups


1. 3-board:
bar x8 to chest
132x5
176x5
220x5
264x4
4x4@287

2. double reverse purple band bench
264x5
3x4@308

3. DB lying tris: 2x10@30

4. DB bent over rows
100x8
110x5
115x17 (PR)
120x6
130x4

5. DB shrugs: 140x12, 2x10@150
6. active & static flexibility

[Adamson]

7-10-09 (Week 23)
Transmutation - Developing

BW: 210


foam roller
band good mornings
reverse hypers
BW squats
active flexibility
clean complexes
overhead squats

1. DB side bends: 2x12@130
2. full cleans: 132x4, 165x4, 187x4, 2x4@209

3. DE conventional deads
all sets w/ purple band
132x2
220x1
6x2 @ 275

4. DE sumo deads
all sets w/ purple band
3x2 @ 308

5. OLY SSB squats:
154x5
198x5
242x5
287x5
2x5 @ 308
319x5

6. elliptical: 15 min HR: 120
7. active & static flexibility

[Adamson]

7-12-09 (Week 23)
Transmutation - Developing

BW: 211


SMR: stick, peanut
rotator cuff work: 145 total reps
straight-arm dips / DB curls
Hammer rows / push-ups


1. military press:
bar x6
88x10
110x6
121x6
3x6@132

2. DB bench: 90x6, 100x6, 110x6

3. neutral grip pull-ups:
BW x5
3x5 w/ 25 lbs
1x4 w/ 35 lbs
1x3 w/ 35 lbs

4. band pull-aparts: 2x18, 2x15
5. cable face pulls w/ rope: 2x15
6. active & static flexibility

[Adamson]

7-13-09 (Week 22)
Transmutation - Developing

BW: 209


foam roller
a variety of other things
active flexibility
overhead squats


1. weighted leg raises: 2x15 w/ 5 kg

2. box squat:
bar x5
132x5
220x5
275x3
4x4@330 (80% of estimated max)
353x2
381x2
397x2

3. concentric only pin good mornings:
132x6
2x6@176
2x6@198


This is all I got in. I'll do some stretching tonight before I go to bed. Someone must really not want me to lift on Mondays. Last week was the same thing. Athletes coming in one at a time expecting me to work them out. You'd think I was a personal trainer.

My box squats went ok. I filmed today's workout to see if I was doing anything wrong, as the weight doesn't want to move. I've only looked at two sets, so far, and my back is loosening up on the box. My knees are also going forward slightly, but not really that bad. I could probably push them out harder, though. I will look at the other sets tonight to see what else I can find. I really don't understand why I feel so slow, though. 330 felt horribly slow, but I worked all the way to 381 without feeling any difference in speed. I use to be a very explosive lifter, so it is odd to feel like I have to strain at what should be light weights.

[Adamson]

I just finished looking at the video of yesterday's workout, and also my meet back in May. This is the first time I watched my meet on a TV. I still cannot see on the video what the judges saw on my squats. My deads looked good, though......except for my grip. 551 was fairly fast, 584 was very solid pull, but lost my grip before getting the down command. Pulled 600 to my knees solid, but lost my grip. If I hold on to the bar, I pull 600; it's that simple.

As for my box squats, yesterday:

My knees are coming forward slightly. Part of this is technical, as I need to push my knees out harder on the way down. I also need to bring my hamstrings up. I will be doing band GMs before every workout, and will be doing more glute-hams, RDLs, and GMs. I will also strengthen my hamstrings more specifically by squatting with my toes elevated. This really forces you to sit back and use your hamstrings. Got these from Louie Simmons a few years back.

My back was loosening up on the box. I'm not sure exactly what is causing this, but have a few ideas: First, it could just be weak and need brought up. It could also be a flexibility issue as everything above my waist (especially in my upper back) seems to be getting tight since I started gaining weight. Finally, it could be a technical issue. I noticed my elbows were back too far. If I pull them down under the bar harder, it will aid in keeping my back tight. Also, on the second rep of 397, my chest went down some. Pulling my elbows down should help me stay tighter, as well as help keep my chest in better position.

The other thing I noticed was my speed. I looked fine. My bar speed was good at 330, and still just as good when I worked up to 375 (I wrote 381 yesterday, but this was an error.....stupid kilos). The only set that I noticed a decrease in speed was 397. So, I don't know what the big deal is here, except that my perception of how weights feel is off.

[Adamson]

7-15-09 (Week 22)
Transmutation - Developing

BW: 212


SMR: peanut, stick
rotator cuff work: 170 total reps
straight-arm dips / DB curls
lat pulls / push-ups


1. bench press
bar x10
bar x6
132x6
176x3
4x4@231

2. 5-board press
264x5
308x5
2x5@330

3. DB lying tris: 2x10

4. DB bent over rows
100x8
110x5
120x13
130x3

5. DB shrugs: 3x10