Tosas strength & conditioning log.

November 1, 2009

3 mile run.

November 2, 2009

Awesome day. The gym got pretty busy not to long after I got there. I'm glad I got there when I did, so I could get the squat rack and one of the bars I like. Both power racks and all 6 squat racks ended up in use, all for squats. Idiots would look in and be like "Oh my god, powerlifters" or "oh my god, squatting" and leave. And I got to see some impressive 600+ pound squats.


Low bar squats

Bar x 8
65kg x 5, 2 sets
75kg x 3
85kg x 2
95kg x 1
104kg x 2, 7 sets

These felt solid. I feel confident about the singles next week.

High bar squats

66kg x 10, 4 sets
First 3 reps of each set paused

Suit case deadlifts

45kg x 5 eachside
55kg x 5, 2 sets eachside
I like these. They're a unilateral pull, they work the core and they'll challenge the grip once they get a bit heavier. Perhaps they should be done before the high bar squats though.
 
November 3, 2009

Tired. Up late finishing an assigment, got woken up a couple times and had trouble getting back to sleep. Went well at the gym though but I did make the concession to myself of doing the last 4 bench sets TnG.

Bench Press

65kg x 5
75kg x 3
85kg x 2
95kg x 1
99kg x 2, 7 sets

Bent over row (off stands)

65kg x 5
75kg x 3
85kg x 2
95kg x 1
99kg x 2, 7 sets

Push Press

55kg x 10
57kg x 10, 4 sets

Pull ups (first 4 reps paused)

Bw x 10, 5 sets
last set was thick bar pull ups.
 
November 4, 2009

3 mile run with my dog. I think I need to put more effort and consistency into conditioning.

November 5, 2009

Deadlift

75kg x 5, 2 sets (Oly shoes, DOH)
95kg x 3
105kg x 2
120kg x 1
128kg x 5 (Socks, mixed grip)
138kg x 3 (Belt)
155kg x 3
Today called for 154kg for the top set but I went with 155kg instead. I feel like I had more reps in me, but they would have been ugly so I left it at 3.

Bottom start front squat (off pins)

Bar x 5
45kg x 3
55kg x 3
65kg x 3
70kg x 3, 4 sets

Good mornings

Bar x 10
45kg x 10
55kg x 10, 2 sets

Split Squat

Bw x 10 eachside
16kg KBs x 10 eachside
24kg KBs x 10 eachside
32kg KBs x 10 eachside

*EDIT*

Gripper work, neck work and levering.
 
November 6, 2009

Overhead Press

Bar x 5
40kg x 5
50kg x 3
55kg x 1
60kg x 1
63.5kg x 1
I need to pay more attention to being consistent in how a set-up, as I missed a couple sets due to my setup being off.

Chin-ups (paused)

Bw x 5
Bw + 10kg x 3
Bw + 20kg x 1
Bw + 30kg x 1
Bw + 32kg x 1
Bw + 30kg x 1
I'm going to have to adjust the numbers I'm working chins at due to switching to doing them paused.

Narrow grip bench press
65kg x 5
72kg x 10, 5 sets

KB rows
36kg x 10, 2 sets eachside
40kg x 10, 3 sets eachside

I'm not happy with the overhead presses and chins. I managed to complete what I had planned, but the reps weren't as solid as I'd like. I think I won't bump the weight for the next cycle / mesocycle / whatever

*EDIT*

3 mile run with my dog. Mixed in 5 sprints of varying lengths.
 
November 8, 2009

3 mile fartlek run

November 9, 2009

I'm going to start recording what I do for warmups. So: Hip swings, Bw squats and lunges to warm-up, tried to get as much of a stretch as I could with the lunges.

Low bar Squats

65kg x 5
75kg x 3
85kg x 1
95kg x 1
105kg x 1
111kg x 1, 7sets

Suitcase dealifts
45kg x 5, eachside
55kg x 5 eachside
65kg x 3 eachside

High bar squats (first 4 paused)
68kg x 10, 4sets
 
November 10, 2009

Bench (paused)

65kg x 5
75kg x 3
85kg x 1
95kg x 1
105kg x FAIL
100kg x FAIL
85kg x 3, 3 sets
I'm going to have to adjust something, because I shouldn't be failing here. I'll probably reduce my training max, and adjust the percentages used, maybe switch the narrow grip presses to something else.

Bent over rows (off stands)

65kg x 5
75kg x 3
85kg x 1
95kg x 1
105kg x 1, 7sets
I think I'm going to change this as well, different BOR variation, less sloppy, more volume.

Push presses
55kg x 10
58kg x 10, 4 sets

Pull-ups
Bw x 10
Bw + 1 chain x 10, 4 sets

Curls and Tricep extenstions
2 sets of whatever, high reps.
Curls were mentioned by Wendler in that T-nation article today, and Chia seems to think they're helping him. So I'll add them in for a month or two and see if I notice a difference.

And now I deload for a week. So I think now is a good time for me to examine my routine and see where I need to tweak things. I know I have to adjust numbers for Presses and Bench. I also think I'll adjust the volume up on chins and rows.

Any thoughts on tweaking my routine would be appreciated.

*EDIT*

3 mile run with sprints mixed in. Gripper work, levering, neck work and shoulder prehab. I'm adding shoulder prehab because I've felt some twinges lately, nothing bad, but I want to nip this in the bud.
 
November 12, 2009

*Deload*

Deadlift
75kg x 5, 2 sets
95kg x 1
98kg x 5
107kg x 5
115kg x 5

Bottom start front squat (off pins)
20kg x 5
45kg x 3
65kg x 1
70kg x 3, 4 sets

Hang power snatch (off stands, standing on 2 mats)
40kg x 3
45kg x 3
Hang snatch high pull (same)
55kg x 3
65kg x 3
Snatch grip power shrug (same)
75kg x 5
85kg x 5
Snatch grip pull off blocks (3 mats)
95kg x 5
105kg x 5
Basically a medley of different snatch grip pulls off stands. I wanted to work in some more pulling and upper back/trap work, especially since I'm currently not doing any olympic lifts.

Reverse hyper
Bw x 20, 2 sets

Hanging leg raiseBw x 15
Bw x 20, 2 sets

*EDIT*

Conditioning circuit

5 burpees
5 sandbag BOR
5 sandbag swings
5 sandbag clean & press
5 lunges eachside
repeat for 20 minutes, rest as needed

I should have kept track of how many rounds I did. I think this was the first time I've done a conditioning circuit. I know, I'll name my circuit after a girl, call it a WOD and make lots of money overcharging people.
 
November 13, 2009

*Deload*

Overhead press
Bar x 8
40kg x 5
45kg x 5
50kg x 5, 4 sets

Chin-ups (paused)

Bw x 5
Bw + 10kg x 5, 4 sets

DB* bench press
60s x 10, 5 sets

DB* row
70 x 10 eachside
90 x 10, 4 sets eachside

*Unfortunately Dumbell weights are in pounds

2 sets of curls and extensions with EZ bar.

*Edit*
3 mie run. Gripper work, neck work, levering and shoulder prehab.
 
November 15, 2009

3 mile run

November 16, 2009

*Deload*

Low Bar Squat

Bar x 5
65kg x 5
75kg x 3
85kg x 1
90kg x 5, 4 sets

Suit case deadlift
45kg x 5 eachside
65kg x 3, 2 sets eachside

High bar squat (paused)
69kg x 5, 4 sets
I'm going to try sets of 5-7 instead of 10 here. I think 10 was a bit much, and it'll be easier to add weight to sets of 5.

KB swings
20kg x 10 eachside
24kg x 10 eachside

Reverse Hyper
Bw x 20, 2 sets

Hanging leg raise
Bw x 20, 2 sets
 
November 17, 2009

*Deload*

Bench Press (paused)

65kg x 5, 2 sets
75kg x 5, 2 sets
85kg x 5, 2 sets
I'm paying more attention to where I lower the bar. I was told that I tuck my elbows too much and that the bar touches too low. I think that I will increase volume / lower intensity on the bench for a bit to give more practice benching so that I can adjust my technique.

Bent over rows (off stands, with 2 mats)
65kg x 5
75kg x 5
85kg x 5, 4 sets
Adding the 2 mats makes a big difference, I feel like the upper back is much more involved and that the posterior chain is less involved.

Push press
55kg x 10
59kg x 10, 4 sets

Pull ups
Bw x 10
Bw + 1 chain x 10, 4 sets

2 sets of DB curls and extensions

*EDIT*

Conditioning circuit

5 burpees
5 sandbag BOR
5 sandbag swings
5 sandbag clean & press
5 lunges eachside
repeat for 20 minutes, rest as needed
15 rounds
I thought about naming my circuit Freyja, but that name should be saved for something better, possibly a combination of Pushing the prowler, burpees, hill sprints and parkour.

Gripper work, neck work, levering and shoulder prehab
 
November 19, 2009

Deadlift
75kg x 5, 2 sets
95kg x 3
105kg x 2
125kg x 5
135kg x 5
145kg x 8
The last set was supposed to be 143kg, but I did 145kg instead. Felt good, I think I had a few more in me, but the time in between reps was getting a bit too long.

Bottom Start Front squat (off pins)
Bar x 5
45kg x 5
65kg x 1
70kg x 3, 5 sets

Hang power snatch (off stands, standing on 2 mats)
40kg x 5
45kg x 5
Hang snatch high pull (same)
65kg x 5
75kg x 5
Snatch grip power shrug (same)
85kg x 5
95kg x 5
Snatch grip pull off blocks (3 mats)
115kg x 5
125kg x 5

Reverse Hyper
Bw x 20, 2 sets

Cable rotations
10 x whatever, 2 sets eachside

Walking lunges
20s, 2sets

*EDIT*
easy 3 mile run.
 
November 20, 2009

Overhead Press
Bar x a bunch
40kg x 5
45kg x 5
50kg x 3
52.5kg x 5, 5 sets

Chins (pausde)
Bw x 5
Bw + 12.5kg x 5, 5 sets

Bench
65kg x 5
75kg x 5
85kg x 5
Until I fix my technique (bar higher, no tricep extension) I'm going to include extra technique work, and do less sets with DB presses.

KB row
40kg x 10, 4 sets eachside
45kg x 10, 1 set eachside
I like rows with the kettlebell as opposed to the DB because (1) the range of motion is greater (2) the lower center of gravity makes it easier to grip.

DB press (weights in Lbs)
60s x 10, 2 sets
65s x 15

Couple sets of curls and extensions.

Sprints
25m? x 12
I have no idea what the exact distance was, and I don't really care. If I really wanted to know I could check google maps though. Also, I'm much slower than the person I ran sprints with. If anybody knows about improving sprints I'd appreciate any advice. That being said, sprints aren't a priority, so it's not something I'd put lots of energy into.
 
November 23, 2009

Low-bar squat
Bar x bunch
65kg x 5
75kg x 3
85kg x 1
95kg x 1
102kg x 3, 6 sets

Hang power snatch
45kg x 5
50kg x 3
Hang snatch high pull
75kg x 5
85kg x 5
Snatch grip power shrug (used lifting straps)
95kg x 5
105kg x 5
Snatch grip pull off blocks (used lifting straps)
125kg x 5
135kg x 2
All done off stands, on 3 mats.

Step-ups
Bar x 5 eachside
35kg x 5 eachside
45kg x 5, 2 sets eachside

Reverse hyper
Bw x 20, 2 sets

I've switched the assistance exercises around. It's simpler, a but less work and much better. Today was my first time using lifting straps. I don't see why anyone would ever use them unless they needed to. They're annoying as hell.

*EDIT*

Gripper work, neck work and levering
 
November 24, 2009

Bench Press (Paused)
65kg x 5
75kg x 5
85kg x 5, 5 sets
Still working on adjusting my technique

Bent over row (off stands, 3 mats)
65kg x 5
75kg x 5
85kg x 12
85kg x 5, 3 sets
The other day I gave one of the guys I lift with a hard time for doing rows with 65kg. I said he needed to put some weight on the bar. In return he asked what I'd row for 10. It occurs to me rows may be more suited to volume that sets of 1 or 2. I may change how I work rows to put more emphasis on volume.

KB press
20kg x 10 eachside
24kg x 10, 3 sets eachside

Thick Bar Pull-ups
Bw x 10
Bw x 20
Bw + 1 chain x 10
It occurred to me that for a long time I've always done chins heavy, and pull-ups for reps and that maybe doing pull-ups heavy and chins for reps would be a good change. I'm not going to change this right away, but maybe in the near future.

2 sets curls and extensions.

*EDIT*

Conditioning circuit

5 burpees
5 sandbag clean and press
6 shoulder sandbag (3 eachside)
5 squats with sandbag
5 rows with sandbag
10 lunges (5 eachside)

For as many rounds as possible in 20 minutes
I think I did 12, although maybe it was more, I lost count.

And some shoulder pre-hab.
 
November 26, 2009

Deadlift
75kg x 5, 2 sets (oly shoes, DOH)
95kg x 3
105kg x 1
125kg x 1
135kg x 3 (socks, mixed grip)
145kg x 3 (belt)
155kg x 5 (belt)
Those were a tough 5 reps. But it didn't feel like my piriformis/glutes were the limiting factor, so I'm pleased.

High bar squats
65kg x 5
70kg x 5, 5 sets

GHR
Bw x 10, 2 sets
Bw + red band x 10, 3 sets
The first 2 sets were warmup and not all full ROM. I find it's best to gradually increase the range of motion during my warmup sets. I like banded GHR because it emphasises the lower back in a good way.

Hanging leg raise
Bw x 20, 2 sets

Reverse Hyper
Bw x 20, 2 sets
I feel like these really help recovery.

*EDIT*
3 mile run. Icy.
 
November 27, 2009

Overhead press
Bar x bunch
40kg x 5
45kg x 3
55kg x 1
56kg x 3, 6 sets
I usually use a power bar for overhead presses. But I recalled that recently KW wrote that he found that oly bars were better for OHP. So I experimented. First 3 works sets were with a eleiko power bar. Last three work sets were with an eleiko oly bar. I suspose if I wanted to be more accurate I'd have alternated which bar I used with each set. The Oly bar did seem to have a better feel.

Chins (paused)
Bw x 5
Bw + 10kg x 3
Bw + 20kg x 3, 6sets

Bench (paused)
65kg x 5
75kg x 5
85kg x 5
95kg x 2
I'm still working on the changes in technique. It's fine with lighter weights, but the 95kg set was ugly.

KB rows
36kg x 10 eachside
45kg x 10 4 sets eachside

DB bench press (weights in Lbs)
60s x 10
65s x 10
70s x 10

2 sets curls and extensions
 
Hey, thanks for the advice, Tosa. I tossed around the difference between doing complex pulls (like the clean) first or midway through the workout. It's true that I would be more inclined to learn the movement at the beginning of the workout, but I also like to preclude the clean with front squats, just to get a feel for the rack position. And also, front squats are much easier to get into after back squats. Lastly, I really think that doing cleans before SOHP could ruin my SOHP strength due to my lack of tricep flexibility and subsequent overstretching of triceps.

At least that's my logic.

Regarding the bench, I really like your idea of using the bench and dips as interchangeable exercises. It's smart. I also like the idea of high pulls, except that I'm not sure I'm comfortable enough with the clean form yet to do them with any reasonable weight, which is the purpose of the rack shrugs.

I've gotta think more on your suggestions. Thanks again! (I think it was stupid to lock that thread, but whatever)
 
I agree that locking the thread was unnecessary. At this point I'd say give it a go, see how it feels. Experiment, and see what works and what doesn't.
 
November 29, 2009

3 mile run.

November 30, 2009

Low bar squat
Bar x bunch
65kg x 5, 2 sets
75kg x 3
85kg x 1
95kg x 1
105kg x 1
109kg x 2, 7 sets
First work set was tough, the rest felt good. Depth was very good. I think I might soon reach the point were I find it beneficial to use a belt on squats.

Hang power snatch
45kg x 5
50kg x 5
Hang snatch high pull
85kg x 5
95kg x 5
Snatch grip power shrug (used lifting straps)
105kg x 5
115kg x 5
Snatch grip pull off blocks (used lifting straps)
125kg x 5
All done off stands, on 3 mats. I think next week I'll do these off the ground and see how it goes.

Stepups
Bar x 5 eachside
45kg x 5 eachside
50kg x 5 eachside
55kg x 5 eachside

Reverse Hyper
Bw x 20, 2 sets

Hanging leg raise
Bw x 20, 2 sets
 
December 1, 2009

Bench Press (paused)
Bar x bunch
65kg x 5
75kg x 3
85kg x 2
90kg x 1
95kg x 2, 7 sets, plus one set where I messes up technique enough to fail completely. Obviously I still need more work on my technique.

Bent over row (off stands, 3 mats)
65kg x 5
75kg x 3
85kg x 2
90kg x 4, 6 sets

KB press
20kg x 10 eachside
24kg x 10 eachside
28kg x 5, 2 sets eachside

Pull-ups
Bw x 10
Bw + 1 chain x 10
Bw + 2 chains x 10, 2 sets

Concept II
500m x 3

I forgot curls and extensions. But I don't really care.

*EDIT*

Gripper work, neck work and levering
 
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