Quad's Log and Discussions

Discussion in 'Strength-Specific Training (SST)' started by quadancer, Mar 12, 2010.

  1. Lol

    Lol Super Moderator Staff Member

    Thanks Quad. I'm going to have to sort out a homespun reverse-hyper. That should help.

    Low back was much better when squatting last night after missing deads on Wednesday. I have a tendency to be a little round-backed when deadlifting heavy stuff which I don't think is particularly a bad thing, but it does place more strain on the old erectors. For some reason they seem to take longer to recover than my quads, glutes and hams.

    Warming up thoroughly and starting light has helped my left shoulder to recover while I've been benching regularly. It actually feels pretty good these days so I may yet have a shot at a 200lb press and a 300lb bench (I'm on track for that at least).

    Enjoy your break.
     
  2. quadancer

    quadancer New Member

    Back from the House of Noise ready to recuperate.

    Incline Bench:
    45, 135 explodes
    185x5, 9

    ME Bench:
    135 Explodes
    185x5
    205x2
    225x2
    245x2
    275x2
    295x2
    315x2 called "spotter" over
    325x1 spotter claims he didn't pull on it. Okay.
    335x1 (PR) spotter swears he didn't pull on it. I recommend he keeps hands off bar.
    340x1 spotter has hands still on bar - questionable lift.
    345x1 asshat admits to pulling - "thought" I was in trouble - bar never slowed. So now I doubt ALL the lifts with this moron, have no confidence built for the next week. I'm pissed. This would have been a great day. Dip**** was only guy under 65 there.

    Cambered Bar Curls:
    75x10
    105x10
    125x10
    145x5
    125x15
     
  3. quadancer

    quadancer New Member

    Deads:
    135, 225 WU
    275x3
    315x3
    365x3
    405x3
    425x3
    445x2
    465xFail - not bad tho.
    405x5

    SLDL's:
    225x5
    315x5
    365x5
    315x8

    Power Shrugs:
    315x10
    325x10
    365x10, 8

    Not too bad a day after our little motorsickle vacation.
     
  4. Lol

    Lol Super Moderator Staff Member

    Yeah, you're all healed up and feeling strong after your trip. But just wait until that little lot catches up with you! Hope you sleep like a baby.

    Dem be some crazy curls Quad!

    Think I'm gonna get me that 400 squat real soon. :)
     
  5. quadancer

    quadancer New Member

    Wow, LOL, you must be doing something right, even if we have no idea what it is! How did you come up with those numbers? I would have thought your maxes were dropping off with all that weird stuff.
     
  6. Lol

    Lol Super Moderator Staff Member

    Well, aside from all the weird stuff, I have been doing a PL peaking program. I've had to back off on deads because I just wasn't recovering well enough and the old war wound was complaining. But bench and squats are going well although my bench is not up to yours yet!
     
  7. quadancer

    quadancer New Member

    Hmmm...you mean it's back ON for you and I? What program you using there? I didn't think PL training worked along with BB'ing, or at least that's what Ricky Crain told me.
    Well, today was DE bench day, so I took it sort of easy, but still did some AMRAP sets here and there.
    DE BENCH:
    135x5,10 explodes
    185x10 "
    225x8,7
    205x9

    DECLINE BB:
    135x8 NG
    135X8 MG, no pause
    155X8 WG
    155X5 NG, no pause
    185x10WG
    185X4 NG, no pause
    185X5 WG
    185X6 NG, no pause

    HAMMER PRESS:
    140X10
    180X8
    210X4+
    180X8

    CONVERGED DECLINE HAMMER PRESS:
    140X10
    185X10
    270X8
    320X5+
    320X6

    CRUNCH MACHINE:
    90X20
    110X15
    130X10
     
    Last edited: Apr 11, 2010
  8. Lol

    Lol Super Moderator Staff Member

    Re PL training: I'm no BB'er so maybe that's why it's working for me? :} I'm doing something based on a typical Russian peaking program. It's all about %ages (all 80% 1RM and over) and particular sets and reps with a volume phase for 5 weeks followed by a four week peaking phase. Should lead to 5% gain in each lift, but I sailed past that after the volume phase because I'm really playing catchup to my pre-hernia and per-cut self. It's a pretty typical template which is why I decided to do it. I knew it wouldn't be ideal (for me) but unless you go through with it you don't really know how to change things up. Know what I mean? I'm really starting to get a handle on use of RPE to gauge when I've done enough.

    Back on for me and you? Well, I'm still not able to really push my deads -- lots of soreness in the area of my hernia after a session so I'm going to take it slow 'n' s'deady'. AFA squats are concerned, yeah, I think I can give you a run for your miney there. Bench? Well, you know the answer to that, but I'm chasin'.

    Ha, ha! Your log's getting worse than mine for weird stuff!
     
  9. quadancer

    quadancer New Member

    Heheh, I really didn't know what to call that thing...hands at lower ribs, pronated grips, push forward, in, and down a bit.
    DOMS today; chest really sore.
     
  10. quadancer

    quadancer New Member

    Work is killin' me, so I skipped back this time:
    Squats:
    45,135 Jump squats
    185x6 sitbacks
    225x3
    275x3
    315x3
    365x3 wrapped
    385x3 whoohah!
    405x1 and failed 2nd rep. Try later without wraps.

    SLDL's:
    225x WU
    315x7
    315x5 on box
    315x5 on box, no belt
     
  11. Lol

    Lol Super Moderator Staff Member

    Great 405. I just got 419 so you're playing catchup now! Not for long though, I spec. :)
     
  12. quadancer

    quadancer New Member

    That was wrapped, so I don't have it until I catch it raw - and I'm feeling like hot poop lately. It was suggested that I'm overtrained, but I think it's a fine line balance
    between training and work - work is killing me like never before! I think I need TRT and am trying to get it to see if that does the trick.
     
  13. quadancer

    quadancer New Member

    Major NEWS! I took some extra days off, skipped work last friday and went riding...felt much better and got in the deadlift day.
    ALSO...got my test results, and my testosterone is off the charts! Off the BOTTOM of the chart: 32ng/dl free test, total test 232.
    That's not good- bought my first shot (100mg) today, will get one a week until things improve.
    RAW DEADLIFT:
    WU, misc
    225x5
    275x5
    315x5
    365x5 added straps
    405x5
    455x1

    SLDL's:
    225x8
    275x8
    315x8
    365x5,5

    SHRUGZ:
    315x miscellaneous ranges
     
  14. quadancer

    quadancer New Member

    No work going, so feeling okay. Change of program after coaching from PL coach at Gold's.
    (I bought him lunch)
    DB PRESS:
    50's WU
    65X8
    80X8
    100X8
    110X5
    120X3
    90X12

    WIDE DB DIPS:
    50X8
    80X8
    100X8
    120X6

    CABLE FRONT LATERALS:
    (crossover stack)
    57X10
    65X10
    72X10
    87X6

    FACEPULLS.
    MACHINE CRUNCHES
     
  15. quadancer

    quadancer New Member

    With pecs sore as death from the change, I attempt a heavy squat day.
    SKWOTZ:
    135 Jumpsquats
    225x3
    275x3
    315x3
    365x3
    385x4, 5
    275x12

    BOX SLDL's:
    225 WU
    225x5
    275x5
    315x5, 5, 6

    Done. Save some for Mon.
     
  16. quadancer

    quadancer New Member

    BENCH:
    wu
    185X3
    225X3
    245X3
    275X3
    295X1 WUT??? Lots of pains today.

    INCLINE BB;
    135X5
    185X5
    225X2
    205X6

    PULLDOWNS;
    160X10
    200X10
    240X6
    240X6 supinated grip

    CHINS;
    BWX18
    PULLUPS:
    BWX16

    Day before yesterday -
    DEADLIFT:
    WU
    275X5
    315X5
    365X3
    405X3
    445X1
    480X1 PR

    LEG SLED:
    4 plates x5
    6x5
    8x5
    9x4
    9+25'sx2
    7x10
     
  17. quadancer

    quadancer New Member

    DB FLAT BENCH:
    60 wu
    70X8
    90X8
    110X6
    120X3
    90X12 -Pretty much same as last week, no improvement

    DB Weighted WIDE DIPS:
    60X8
    80X8
    100X9
    120X6

    Front Cable LATERALS:
    57X10
    65X10
    72X10
    80X10 -save a little back for:

    CROSSOVER Pronated Grip Flyes:
    30x10
    35x9,5 (straps cutting hand)
    42x8 supinated grip

    AB MACHINE CRUNCHES:
    90X10
    110X10
    130X10
    150X12 AMRAP SET
     
  18. quadancer

    quadancer New Member

    WOOT! Pretty good day here.

    SQUATS:
    45, 135 jump squats
    225x8 WU
    275X6
    315X5
    365X4 Sting in lower ab 3" right of bellybutton. Belt was a bit high
    385x2 ...just barely. Stinging still
    335X8

    SLDL's
    225xWU
    275X5
    315X5
    335X5
    365X5
    385X5

    POWER SHRUGZ:
    315X10
    365X8
    385X8,8
     
    Last edited: May 3, 2010
  19. quadancer

    quadancer New Member

    Won my court case this morning; went in to train with a snarl.
    BENCH:
    45, 135 wu
    225x5
    245x5
    275x4 oof.
    295x1
    225x10,7

    INCLINE BB:
    135x5
    155x5
    175x5
    205x2 not so great. I'm stopping at slow rep tho.

    PULLDOWNS:
    140, 160 wu
    200x10
    240x10
    260x8

    CABLE ROWS:
    wu
    240x8
    260x10
    275x6
    293x6 PR -used all the helper plates they had; one was broke, hence the odd number.
     
  20. LDU

    LDU New Member

    congrats on winning the court case, sounds like a load of you mind!
     

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