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    Ski's Training log

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    Ski

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    Ski's Training log

    Post  Ski on Tue Jun 01, 2010 8:36 pm

    6/1/2010 Tuesday

    Okay no squats this past weekend my shoulder was killing me.

    Missed Monday's workout with the Team so today I did chest by myself.

    Bench raw
    45 x 10
    135 x 10
    225 x 5
    315 x 5
    355 x 3
    355 x 3
    355 x 3
    355 x 3
    355 x 3
    355 x 2 just couldn't do the last one
    Warm down
    225 x 20

    Lock outs
    135 x 10
    225 x 5
    315 x 5
    405 x 5
    405 x 5
    405 x 5
    430 x 3
    430 x 3
    430 x 3

    Rack pulls at knee level
    135 x 10
    225 x 5
    315 x 5
    405 x 5
    495 x 5
    545 x 3
    545 x 3

    That was it my hand was starting to tear so I stopped
    Kind of late cause of benching and taking 5 - 10 minutes between sets on the working ones so I left. Felt good doing the raw benching and they all seemed strong, next week I'llhave the shirt on and then do board work.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jun 02, 2010 8:36 pm

    6/2/2010 Wednesday

    Well I'm off work all week but it is no picnic. I'm finishing off the room upstairs so I'm in the attic and up and down latters cutting wood and nailing it and just a lot of up and down latters stairs. I hurt just from that so lifting it tough.
    Enough said.

    The workout
    Squats raw
    45 x 10
    135 x 10
    225 x 5
    315 x 5
    405 x 10 this was pretty easy this week got 8 and took a breath and finished the last 2 easily. Almost like how I use to do this 20 years ago, Hmmmm
    405 x 10 A bit harder but still got the 10
    405 x 8 A grinder after 5 I thin I could have gotten the last 2 but I was no motivated.

    Hack squats
    1 -45, 25 plate on each side x 10
    1 -45, 25 plate on each side x 10
    1 -45, 25 plate on each side x 10
    1 -45, 25 plate on each side x 10
    1 -45, 25 plate on each side x 10
    2 - 45 plate on each side x 10
    3 - 45 plate on each side x 10

    Adductors
    90 x 20
    90 x 20
    90 x 20

    Abductors
    110 x 20
    110 x 20
    110 x 20

    That was it cause it was 9:00pm by then, pretty happy with the squats I hope next week I get 3 sets of 10 with 405 and then I can increase the weight. Hoping the heavier weight and high reps can produce some good results on my squat since I'm trying to hit deep on these.
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    Muscle_G
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    Re: Ski's Training log

    Post  Muscle_G on Thu Jun 03, 2010 4:49 pm

    Looking strong!!
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jun 03, 2010 8:22 pm

    Thnaks but not yet i want to get 500lbs for 10 reps like I did when I was young.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jun 03, 2010 8:39 pm

    Thursday 6/3/2010

    Still working on the room upstairs and sweating my A$$ of, I guess I'm getting good cardio since I'm running up and down stairs a lot too.

    Any way ...
    OHP
    45 x 10
    45 x 10
    100 x 10
    145 x 10
    195 x 5
    215 x 3
    220 x 2
    220 x 2
    220 x 2



    Incline bench
    135 x 10
    225 x 10
    225 x 10
    225 x 10
    225 x 10
    225 x 10

    Tricep cable push down (straight bar)
    100 x 15
    110 x 15
    120 x 15
    130 x 15
    140 x 15
    150 x 15

    Sitting DB curls
    25 x 8 reps x 4 sets

    That was it I'm beat the work at home is taking it's toll on me so I'll be glad to not workout tomorrow.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sat Jun 05, 2010 12:09 pm

    Saturday 6/5/2010

    Okay tried a new gym ner Philly, Iron Sport Gym, just a great gym for power and strength lifting ... awesome!
    If you live in Phily or around there or south Jersey try it!

    Squats (Monolift)
    Lifting with the crew my first time so it was fun.

    Used a safety Squat Bar (SSB)
    65 x 10
    65 x 5 +Strong Bands (around 100lbs per side tension)
    155 x 5 +Strong Bands
    245 x 3 +Strong Bands

    Briefs on
    315 x 3 +Strong Bands
    315 x 3 +Strong Bands
    315 x 3 +Strong Bands
    385 x 2 +Strong Bands
    385 x 2 +Strong Bands
    425 x 2 +Strong Bands
    475 x 1 +Strong Bands
    475 x 1 very ugly +Strong Bands

    Warm down
    245 x 15 +Strong Bands (killer set 10 was easy but the last 5 killers)

    Deads
    Working on my form and technique
    235 x 3
    315 x 3
    405 x 1 too heavy for now.
    315 x 2
    315 x 2
    315 x 2
    315 x 2

    Deads will be a work in progress need to take pictures of it to fully see what I'm doing correctly and wrong.

    GHR
    BW x 5
    Bw x 5
    BW x 5
    BW x 5
    BW x 5

    Hyper extensions
    50 x 10
    50 x 10
    50 x 10
    50 x 10
    50 x 10

    That was it but feeling the workout. It was great to have the Team there helping and banging info into my hard Pollock head (thanks Tone).
    Tim G as always a great inspiration and was good to compete against ... I'll get you Tim just wait!! hehe.
    Could not have done what I did with out the Crew (Tone, Tim and Drew) Thanks guys.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Mon Jun 07, 2010 8:30 pm

    Monday 6/7/2010
    Bench
    Raw
    45 x 10
    135 x 10
    225 x 5
    315 x 3
    375 x 1 a little slow at the top

    shirt on
    455 x 3 to a 2 board
    495 x 3 to a 2 board
    525 x 1 to a 1 board
    505 x 0 to chest domped it, just did not have the form ... stupid on my part
    505 x 1 to chest I was lax on this one and I almost dumped it again.
    505 x 1 good to chest
    505 x 3 good to chest on all 3 could not lock out the last one.

    I was beat and everyone was leaving so that was it. Just working it heavy to get use to doing this weight all the time.
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    Muscle_G
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    Re: Ski's Training log

    Post  Muscle_G on Tue Jun 08, 2010 5:45 pm

    Is that Tone Barbaccio you train with?
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    Ski

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    Re: Ski's Training log

    Post  Ski on Tue Jun 08, 2010 6:05 pm

    Muscle_G wrote:Is that Tone Barbaccio you train with?

    Yep a great guy and he is teaching me a lot.
    Don't get me wrong we bump heads but I'm learning and hope to get a 610lb becnh press (shirted of course).
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    Re: Ski's Training log

    Post  Muscle_G on Wed Jun 09, 2010 1:41 pm

    Tone is a strong dude!! I read his training log over on the WBB forum. I post my log over there too.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jun 09, 2010 9:06 pm

    Muscle_G wrote:Tone is a strong dude!! I read his training log over on the WBB forum. I post my log over there too.

    Yea he is I post there too (WBB) hehe.

    Mike
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jun 09, 2010 9:06 pm

    Wednesday 6/9/2010

    Squats raw
    45 x 10
    45 x 10
    Very little warm up I got to the gym late.

    135 x 10
    225 x 5
    315 x 5
    working sets
    405 x 10
    405 x 10 Last one I got very loose
    405 x 9 Just couldn't do the 10th one my legs were wobbling and no strength. Almost couldn't walk it back.

    The one thing with the high and moderate weights I am noticing is how I get loose at time. The first 6 or 7 go great then I loose my breath and start to gasp. If I don't control my breathing and then hold it and stay tight and arched I will have a difficult time coming up. Yes same old story, stay tight and arched but now i see and feel it, just real interesting for me.

    Leg Press 10 x 10
    100 x 10
    200 x 10
    300 x 10
    400 x 10
    500 x 10
    600 x 10
    700 x 10
    800 x 10
    900 x 10
    1000 x 10
    1100 x 9 Felt the groin pull on the last one so I know what a torn groin feels like so I stopped here.

    GM's
    135 x 10
    185 x 10
    235 x 10
    285 x 10
    335 x 3 Just did not have the strength to do more.

    Hanging Leg raises
    3 sets x 25 reps each.


    That wa it.
    I'm liking the squats and high reps, they are killers but I think I'm learning on these and of course my strength and depth is getting better, I hope.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jun 10, 2010 7:39 pm

    Thursday 6/10/2010

    the one partner was not there and the other was doing deload so we sort of deloaded with Westside speed.

    OHP
    45 x 10
    45 x 10
    85 x 5

    Working sets
    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3

    We would just do our sets him and me no rest.

    Incline bench press
    45 x 10
    135 x 10
    Working sets
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3
    255 x 3

    Same as before but a slight rest more like 30 seconds.

    Kroc rows
    3 sets with 80lb DB
    25 rep
    22 rep
    21 rep

    Dips with 15lb chains
    15 reps no chains
    15 with chains
    12 with chains
    8 with chains
    a little rest period had to share the dip bar.
    15 with chains
    15 with chains

    Hanging Leg Raises
    25 reps
    25 reps
    25 reps

    That was it not too sore from yesterday but I am beat. Glad to have tomorrow off, no lifting.

    Yea Saturday heavy squats!!!
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    Re: Ski's Training log

    Post  Muscle_G on Fri Jun 11, 2010 6:21 am

    Everything is looking really strong ski!!
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sun Jun 13, 2010 6:00 am

    Muscle_G wrote:Everything is looking really strong ski!!

    Thanks "G", trying to keep the bicep from flarring up and it may be light but I think I need to do this for a few weeks too.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sun Jun 13, 2010 6:00 am

    Saturday 6/12/2010

    Squats with equipment (breifs and suit)
    Raw
    50 x 10
    145 x 10
    235 x 5
    345 x 3

    Briefs on
    345 x 3
    435 x 2
    525 x 2

    Suit on
    525 x 2
    525 x 2
    525 x 2
    575 x 2 with reverse light bands
    615 x 1 with reverse light bands (could have done a second but they racked it on me.

    Loved doing squats but not too heavy today. I'm just tring to get use to the suit and how to setup and sit back in it with weight. It felt really good on the last one and I wanted to do more but they said to hold off for next week.

    Deadlifts
    225 x 5
    315 x 5
    405 x 3
    405 x 3
    405 x 3
    405 x 3
    405 x 3

    405 x 10

    Did some kettle bell exercises and callid it a day.
    Just trying to get use to the suit and using a monolift was great, I'm learning thesuit and alll the lifts in the suit felt easy. I'm slowly getting my stance out wider and the more I do that the more the suit takes over and makes the lift out of the hole effortless. Can't wait till next weekend.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jun 16, 2010 8:53 pm

    Monday 6/14/2010
    Bench
    45 x 10
    135 x 10
    225 x 5
    315 x 3
    365 x 2

    shirt on
    455 x 3 to a 2 board
    505 x 3 to a 2 board
    495 x 2 t0 a 1 board

    Try working the shirt to touch just a learning exercise
    405 x 2 touched
    315 x 1 touched
    315 x 2 touched
    315 x 1 touched

    Still having issues with touching and my form, can't seem to figure out what is wrong with me.
    My crew seems to think it is my lat strength so I'm to do more DB benching and straight arm lat pull downs and we will figure on a few other exercises to do. I may try speed benching on thursday.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jun 16, 2010 8:54 pm

    Wednesday 6/16/2010

    Squats raw
    45 x 10
    135 x 10
    225 x 5
    315 x 5
    working sets
    405 x 10
    405 x 10
    405 x 8

    Still can't seem to get the last set to 10, oh well that is it for these 405 x 10 sets next week lighter weight and bands.

    Leg press
    200 x 10
    300 x 10
    400 x 10
    500 x 10
    600 x 10
    700 x 10
    800 x 10
    900 x 10
    1000 x 10

    Wanted to do 1200 on the leg press but on that last set and last rep I felt an intercostal muscle move (may be a tear again but no bruising right now) so I stopped here. So that was it for today, not happy with the sets and the 405 sets were hard so I definately need to deload or go lighter.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sat Jun 19, 2010 11:45 pm

    Squats 6/19/2010 with box

    Used chains too total chains: 120lbs
    65 x 10 40 lb chanins
    65 x 10 120 lbs chains.
    155 x 5 120lbs chains
    245 x 5 120 lbs chains

    Put on Briefs
    335 x 3 120lbs chains
    425 x 2 120 lbs chains
    385 x 2 120 lbs chains
    385 x 2 120 lbs chains
    385 x 2 120 lbs chains
    385 x 2 120 lbs chains
    385 x 4 120 lbs chains

    Worked the squats with a lot of form and technique since I don't/haven't used briefs and not used a monolift. It felt great, but I was too slow and cautious on the 425 to use it as a work set. Hopefully once I get use to the briefs and my stance (was going really wide) I will be able to increase the working sets. I love to go heavy but I need to get the technique down before going up.

    DL in briefs
    Since I'm training for a multi ply meet I need to trian in equipment so deads with briefs for a starter.

    225 x 5 This was just sloppy
    315 x 3 even worse
    365 x 5 better got some good coaching from my team
    365 x 5 Again getting better
    405 x 9 Okay till 8 and then getting sloppy.

    All in all I had a good day learning the equipment and form in it is a job and I have to be understanding in that it will take time and it will get better. Rome was not built in a day.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Mon Jun 21, 2010 8:00 pm

    Monday 6/21/2010

    Bench with chains raw
    45 x 10
    135 x 10
    135 x 5 + 90lbs chains
    185 x 5 + 90lbs chains
    225 x 5 + 135lbs chains
    245 x 2 + 135lbs chains
    185 x 5 + 135lbs chains
    185 x 5 + 135lbs chains
    205 x 5 + 135lbs chains
    225 x 5 + 135lbs chains
    245 x 3 + 135lbs chains

    this was fun the the first pyramid was with a narrow grip the second wave up I kept increasing the grip wider and by the last set i had my hands out with the index finger on the ring.

    Close Grip Benches
    135 x 20
    225 x 12

    These were different and difficult but still worked the triceps nicely. One rep was a full press and the next was a half press from the chest and then over again

    Straight Arm cable pull downs
    50lbs x 15 reps x 4 sets

    Chambered Bar Flat bench
    First time doing this it may help me touch correctly in a shirt.
    135 x 10
    135 x 10
    155 x 10
    155 x 10

    I think this exercise has merit.

    That was it and it was a fun work out, chains make it interesting all the time I hope they will help increase the raw bench.
    Hope to post videos later.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jun 24, 2010 5:11 am

    Wednesday 6/23/2010

    Squats with band and briefs
    Warmups
    135 x 10
    225 x 5
    315 x 5
    Briefs on
    315 x 3 + 1 band
    Working sets
    315 x 3 + 2 light bands
    315 x 3 + 2 light bands
    315 x 3 + 2 light bands
    315 x 3 + 2 light bands
    315 x 3 + 2 light bands
    315 x 3 + 2 light bands





    Not bad the set went good and pretty fast not to taxing, but now tha I'm done I think I should have gone with average bands.

    Deadlifts w/suit single ply
    135 x 5
    225 x 5
    315 x 5
    405 x 5
    405 x 5
    405 x 5
    405 x 5

    I went down lower with these but needed to in the suit else I got nothing from it.

    Leg press w/reverse heavy bands (very little tension)
    400 x 5
    600 x 5
    800 x 5
    1000 x 5

    Abductors
    150 x 20
    230 x 20
    250 x 20
    270 x 20
    290 x 20
    305 x 20

    Adductors
    150 x 20
    210 x 20
    210 x 20
    210 x 20
    210 x 20

    That was it was running late.
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    Muscle_G
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    Re: Ski's Training log

    Post  Muscle_G on Thu Jun 24, 2010 11:55 am

    On your deadlift suit try to pull the legs of it as high as you can. It helps you pop through with your hips faster(conventional)
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jun 24, 2010 7:24 pm

    Muscle_G wrote:On your deadlift suit try to pull the legs of it as high as you can. It helps you pop through with your hips faster(conventional)

    Oh okay thatnks George!
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jun 24, 2010 8:11 pm

    Thursday

    My crew thinks I need to do dumb bell work to help me do better in the bench press so more dumb bell work. I am definately weak off the chest so hopefully doing DBs will aid in giving me some stablity and strength at the chest level.

    Flat Bench DB with palms facing in
    50 x 10
    50 x 10
    75 x 10
    75 x 10
    90 x 10
    90 x 10
    100 x 10
    100 x 10

    Incline bench press DBs with palms facing in
    50 x 10
    70 x 10
    70 x 10
    70 x 10
    90 x 10
    90 x 8 lost it

    Skull cruchers
    80 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10

    Tricep Push downs
    3 sets for 10 reps as fast as possible
    70 x 10
    85 x 10
    100 x 10

    BB curls
    I had to use a straight bar the EZ curl bar just hurt my elbows too much and even with the straight bar and a wide grip I had problems starting the first rep with pain in the elbow. May be I need to work on the eblow flexability?


    CG Cable Rows
    70x10
    80x2x10


    Hammers
    45 x 10
    45 x 10
    45 x 10

    A good work out and my partner was back so it made it even better to train with him. It was more of a bodybuilders routine and we were out real fast but it was good and we will hit the triceps a bit more in the coming weeks.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sun Jun 27, 2010 4:52 pm

    Saturday 6/26/2010

    Well I went down to a gym called SSPT,Supreme Sports Performance and Training, in, Rockville Maryland (about 130 miles form my house). Yes a long way to go to a gym but I get coached by Matt Gary an IPF coach for powerlifting and an IPF national judge and on the board for the RAW Unity meets, he knows his stuff and he did wonders for my squat. So I told him I would be there to do more training and it was a good session.

    I want to get into the USPL lifting so we had some talking to do and then I had gotten a single ply shirt so I wanted to try it, here is whant happened.

    Bench Flat
    45 x 10
    135 x 10
    225 x 5
    315 x 3
    365 x 1 (I was surprised on this one I think I could have gotten 3 reps!)
    Shirt on single ply
    405 x 3 to a 3 board
    405 x 3 to a 2 board
    405 x 3 to a 1 board
    405 x 1 to chest
    425 x 1 to chest
    425 x 1 to chest
    425 x 1 to chest
    the to chest were odd since off the chest was easy but once I got to 3/4 up it was all me, this was tough.
    Matt was interested in seeing how a multi ply is put on and used so we decided to put that on me.
    20 minutes later I was ready ... yea takes some time to get it on and setup.

    455 x 3 to a 2 board easy Matt was amazed
    475 x 2 to a 1 board and i almost dumped it ... again.

    This is my problem in the multi ply shirt, I can do board presses great and heavy up to close to 600lbs but make me try to touch the chest and I almost dump it every time and the lifting weight is decreased by atleas 100lbs, Arghh!!


    That was it I had to go to work and build a server so time was limited.
    I was happy with the single ply shirt and I think once I get it altered again I'll have a better feel for it and may get more out of it. Or I may just get a new one customized to me.
    I hope to load videos later or tomorrow.

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