Ski's Training log

Looking strong Ski!!!

Thanks but I don't feel it. I've been getting hurt lately and it is taking a tool on me. Don't know what to do.
But I'm excited about your meet and your squat, you should get 600 no problem I hope you try 650 I think you have a good shot at it if you don't screw it up in your head.

Monday 8/23/2010

Bench
Not feeling great today and the back is still an issue being tight and light spasms and shoulders feeling bad too but I'll try it and see what happens.

45 x 10
45 x 10 50lbs chains
95 x 10 50lbs chains
135 x 5 50lbs chains
225 x 5 50lbs chains
275 x 5
225 x 5
315 x 3
365 x 1

Shirt on
405 x 1 high like 3 inches just couldn't get it there.
495 x 2 1 board
545 x 1 1 board
545 x 2 1 board
545 x 2 1 board
545 x 1 touched

With the exception of the 405 all were pretty good lifts a little struggle at the top for the lock out but I was happy with these today. I think the shirt was not on right too but i just dealt with it as it was. I need a new one but it will have to wait till after this meet.

Bench to 3 board raw
275 x 10
275 x 10
275 x 10

I need work on these.

Rolling Thunder
35lbs DB x 15
35lbs DB x 8
35lbs DB x 7


It was a good workout and I was very happy with the benching in the shirt. I think move volume in the heavy weights to 1 board should help.

Wednesday 8/25/2010

Squats raw
45 x 10
135 x 10
225 x 5
315 x 5
405 x 5
480 x 3
520 x 2
520 x 2
520 x 2
warm down
315 x 10 3 second pause at bottom

Hmmm ... Squats are feeling good and relatively light on the back. I'm seeing my problem with squats and that is once I get to the hole and start to come out I relax and my back rounds, I have to do some thing to keep me thinking of staying arched. It doesn't stop here but at higher weights it could/will I am sure.
Any ideas guys/gals????

Hack Squats
90 x 10
180 x 10
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10

Abductors
70 x 20
110 x 20
130 x 20
150 x 20
170 x 20
190 x 20

Adductors
70 x 20
110 x 20
130 x 20
150 x 20
170 x 20
170 x 20
170 x 20

So that was it. I'm thinking that the heavy bands in gear for the squats has helped in getting my CNS use to the heavier weights which is a good thing.
My back is okay and not hurting any more so I'm happy about that too.
I wanted to do more but got to the gym late and it was late by the time I got these things done.

Okay, been depressed.
Thursday workout was upper body but I did flat DB bench presses warmed up 50 x 10, 75 x 10 felt okay, working set 100 x 10 ...ouch the left shoulder only at the bottom palms facing in to chest and just if I didn't stay close I mean really tucked in and the press was nothing. Putting them down then pain, I iced it that night and the next and I may ice today too. I di 3 sets at 100 x 10 and quit it. tried incline bench press BB and only got to 235 x 10 and called it quits again. Finished with tricep press downs. That was it. don't know what is happening with the should but I'll get some ultrasound done on it and see if that helps.
I'm wondering if the heavy gear workouts are doing it. don't know, oh well.


Saturday 8/28/2010
Squats in gear
Briefs on
65 x 5
155 x 5
265 x 5
Not feeling the love today some thing is off don't know what.
355 x 3
445 x 3
535 x 2
Squat suit on and straps up just not taking chances
585 x 1 this was high and ugly not right.
585 x 1 better
625 x 1
675 x 1
715 x 1 PR
715 x 1

Very happy with the squats just that it takes me time to get use to the weight the 625 and 675 really felt good and under good control and the 715 felt better too. Could I have gone more in weights perhaps but save it for another day. The one thing is I finally hit 700lbs for a squat a goal I had for myself and this is great now to do this in a meet.

I got videos and they seems ... to me ... I am a bit high but I think I can get this down more and still press it up I'll post the videos later or tomorrow.

Banded deads (quaded minis)
135 x 5
225 x 5
315 x 3
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

365 x 1

Teaching me the correct way (Priceless!)
315 x 1
315 x 1
315 x 1



reverse hypers
145 x 10
145 x 10
145 x 10
180 x 10
180 x 10

Machine crunches
70lbs x 20
70lbs x 20
70lbs x 20
90lbs x 20
90lbs x 20

Kettle bell pull through
28kg x 10
28kg x 10
28kg x 10

That was it I beat by then.
The Team had a good day on the squats I thought and we all did great.
A good day.

Okay been a little depressed cause of the bench night Monday. I got the shirt altered and the chest plate taken in 1 inch and man what a difference. Yes had to touch but still dumping the weight, boards are not a problem but that last inch to chest a killer and I just keep messing it up by dumping it and Monday I was worse. the previous week I touched 545 and this week dumped like 2 times.
How ever the shoulder feels better but the bicep hurts more, Arg!
Monday August 30, 2010
45 x 10 50lbs chains
90 x 10 50lbs chains
135 x 10 50lbs chains
225 x 5 50lbs chains
135 x 5
225 x 5
315 x 3
365 x 2 these were easy I was surprised.
shirt on
455 x 3 3 board
495 x 2 2 board
545 x 2 1 board
545 x 0 to chest dumped
545 x 0 to chest dumped

Rolling thunder
25 DB x 15
25 x 15
25 x 15
25 x 15
25 x 15

called it a night frustrated.


Tuesday 8/31/2010
Elliptical runner 25 minutes 2 miles

Wanted to work the biceps to try to loosen them and finish triceps.
Curls (In the squat rack Eric! Hehe)
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10
105 x 10
85 x 10
65 x 10
45 x 10

tricep rope flexes
80 x 15
90 x 15
100 x 15
110 x 15
120 x 15

Done, just a quickie.

Wednesday 9/1/2010
Front Squats
So trying to keep the back more upright and OH squat s just won't go, no flexibility.

45 x 10
135 x 10
225 x 10
275 x 5
300 x 5

Just to get use to them and yes I was all the way down butt to calves. they felt good and easy too.

Leg Press (My fav)
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 10 now this was a bit tough had to stopa few times to breath.

Abductors
70 x 20
190 x 20
230 x 20
250 x 20
270 x 20
290 x 20
295 x 20
305 x 20

Adductors
90 x 20
170 x 20
210 x 20
230 x 20
250 x 20
270 x 20
275 x 20
280 x 20

That was it, it did feel good to do some high volume on the presses, just fun for tonight.

Thursday 9/2/2010

Light upper body
Speed bench (could have been faster)
Mini bands
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

CG Bench
135 x 10
185 x 10
225 x 10
250 x 10
275 x 8
225 x 10

Sitting DB cleans (seems to help the shoulder and biceps)
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

30 minute elliptical runner 270 calories 2.1 miles

Quick light and fast, Shoulder is feeling better and biceps were holding on good too. Hopefully squats will go good on Saturday and I'll hit deeper, I just need a new belt, waiting on Inzer now for almost 2 weeks, Ugh!

Okay!
Last Saturday was a big bust!
I was not good and I wobbled a lot and could not get past 600lbs on the squat with briefs and suit. I did have a new suit but I am not convinced that it was the cause since I was bad in just briefs at 225 and 315.
In any case the squats were not worth talking about but I did manage to do deadlifts at 455 3 sets x 1 rep and 1 set times 5 reps but the reps were fully reset so I let go and stood up and then re-gripped. Then some accessory work like pull threws.

Monday (Labor day Holiday)
Rested.

Wednesday 9/8/2010
Feeling better but I wanted to stay light, hope I did, it felt light.

Squats with briefs
45 x 10
135 x 8
225 x 5
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Not sure how the form is on these sitting back not sure but they went down and up fast and I didn't loose balance like I did on Saturday. Trying to sit back but I don't think I was getting there. I think I need new briefs I don't think I'm getting any pop, need to talk to the crew on this.

Deadlifts raw
Modified Sumo stance (not too wide)
135 x 5
225 x 5
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

I hate sumo style but did them and was fairly quick off of the floor. Little rest between the sets like 60 to 90 seconds.

Sitting calf raises
100 x 20
100 x 20
100 x 20
100 x 20
100 x 20

pull threws
mini band x 10
mini band x 10
mini band x 10

That was it I wanted to do light workout so not too taxing but enough to make me work a little.

Monday 9/13/2010

Bench
Raw
45 x 10
135 x 8
225 x 5
315 x 3
365 x 3 PR!! And all were very easy could have done 5!
Shirt on
455 x 3 to a 3 board
495 x 2 to a 2 board
545 x 1 to a 1 board
545 x 0 to chest
545 x 2 1 inch off of chest on both couldn't touch
545 x 2 same
495 x 0 just lost it dump ...

CG Bench
135 x 10reps x 5 set 60 seconds rest
185 x 10 reps x 5 sets 60 seconds rest

Tricep push downs 2 minis
20 reps
15 reps
15 reps
15 rep
10 reps

That was it, not a great day in the shirt but raw was nice, I still think my shirt is tight but I still need to learn how to touch correctly. A 2 edge sword that is cutting me to shreads.Some thing has to click in for me sooner or later.

Okay Wednesday 9/15/2010

So a light day for legs ... yea if I can every say that and keep to it.

Squats
Raw
45 x 10
135 x 10
225 x 5
325 x 3

Put on briefs and new Inzer 13mm belt
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

Now these sets were about 60 seconds apart maybe 90 on the last 2 set but the partner I had was going right after me and me right after him it was okay I wasn't gasping for air so all was good.
This belt is the first real powerlifting belt I got in like 30 years so I forgot how thick and firm but yet pliable they are, it just felt good but not stiff like the cheap belts you can get at stores like Models and Sports Authority.

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

Again this was 3 guys rotation and no stopping except to put more plates on. I love these and I think they do wonders for leg strength but my crew hates them, lucky thing they are not on this board.

Pull throughs
2 minis
15 reps x 5 sets

GMs Wide Stance
135 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

That was it a fast workout with a young kid (24 years old) that kept up with me ... or maybe it is I kept up with him. But it was fun.

Thursday 9/16/2010
Hammies and glutes are stiff today and it was a bad day at work and I had stomach problems all day so no workout today. But we moved heavy squats to tomorrow (Friday) so it will be a tough workout.

Oksy so one of the crew members is getting married on Saturday 9/17/2010 so we decided to train on Friday night so as not to miss training ...

Friday 9/16/2010
Squats to parallel box
Briefs on
65 x 10
155 x 5
265 x 5
355 x 3
445 x 2
535 x 2
535 x 2
535 x 2
535 x 2
535 x 2

Everyone was doing a deload I kind of didn't/did I don't know, the weight did not feel heavy on the back but I worked on the form and tried to maintain some good speed. Of course I would have liked to go heavier but I stopped my self (this was the hardest part of the workout).
I feel that I need to bend a bit more in order to sit down. From looking at my videos of past attempts when I do this I sit and load the equipment more and have a better pop out of the bottom. The new belt fits great and I think it helped me too. Oh BTW I am using an erector shirt too, it helps pull the shoulders back and maintains the arch some, good for those who forget (like me ) to arch hard on the bottom.
I also feel that I need lots of work in the suit and heavy weights but with 8 weeks till the meet it is not going to happen too much. I get depressed at about this time it seems before a meet and think nothing is right and my lifts are not good bottom line is I'm really scared about this meet in equipment.

Dead Lifts bar on platforms 2 inches below knees
340 x 3
430 x 3
520 x 2
520 x 2 first set I did not lock the knees.
610 x 2 Second one was tough.

Oops, tore the hand AGAIN!!! Price you pay when you don't deadlift a lot I guess.

Standing cable crunches
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Standing DB deadlifts
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Reverse Hyper
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

That was it nothing too tough a lot going on in my head.

Monday 9/20/2010

Bench
raw
135 x 10
225 x 5
315 x 3
365 x 1 paused for 3 seconds.

Shirt on
455 x 1 2 board
495 x 1 to a 1 board
495 x 1 to a 1/2 board
495 x 1 touch not good
495 x 1 touch better but still it was wobbly on the last 1 inch to the chest.

That was it too many guys benching and no other equipment at the place but a few light DBs. It was 8:30 and everyone was getting ready to leave. I got home at 9:00pm and just too late to do anything else, I'll do some stuff tomorrow at the house I got 400lb Olympic set and and 150lbs of other small DB weights and a power rack.
I think I figured out what is my problem with the shirted bench, I arch really good with a board on me for some reason but once the board is gone I don't and loosen up a lot. So I got to remember to do the arching and see if I can keep it without the board. Perhaps I can nail this bitch down.

Wednesday 9/22/2010
Squats
raw
135 x 10
225 x 6
335 x 1
Briefs on
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3

GMs
135 x 10
185 x 10
235 x 10 wide stance
235 x 10 medium stance
235 x 10 narrow stance
235 x 10 narrow stance

Hanging leg crunches
20 reps
20 reps
20 reps

Lying leg lifts off of bench
20 reps
20 reps
15 reps


Quick and easy workout nothing too heavy but the reps were fast and I tried to go deep on the squats with the breifs and come up fast too. hope fully they will help the squats who knows.
I think I need more core work ...

Saturday, 9/25/2010

Squats
65 x 5
briefs on
65 x 5
155 x 5
265 x 3
355 x 2
445 x 1
535 x 1
625 x 1
625 x 1

At this point the right knee did not feel right I have some odd pulling in the lower part to the shin. I stopped squats I though I was looking good still a bit high I thought on the last one but strong.

DeadLifts
Wanted to try a Titan suit (I know it was a squat suit) but wanted to see if I could get down in it to pull. Got to like 400 and that was it.
Decided to go raw and sumo pulls from floor
265 x 5
355 x 3
445 x 2
445 x 2
445 x 2

Not great off the floor kind of slow but I did them and it is a PR for the 445. Hmmm can I be really be getting stronger on deads?

Reverse Hyper
145 x 10
145 x 10
145 x 10

GHR (Oh I hate these just because I am weak on them)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

9/28/2010

Bench (raw)
135 x 10
135 x 8
225 x 5
295 x 5
325 x 3
350 x 2

Man, I am not us to my bench at home. It is too high and too narrow and makes for a hard bench press. Let's see what happens.

350 x 2

Okay got to go lighter since I'm unracking by myself and it is just taking too much energy from me.

295 x 5
305 x 5
310 x 5
310 x 5
310 x 5

Bent over rows
135 x 10
135 x 10
155 x 10
155 x 10

Band push downs
25
25
25
25


That was it tough tonight cause of the bench.
Trying to get the "juju" as some one put it but it was a tough night.

Okay Wednesday 9/29/2010

Okay my right knee is bothering me and it feel like a strain ACL, but I have not gone to a Doctor to find out yet. But went to train and help a friend out wrapping his knees for preparation for a APA meet, so I was a little exhausted from the knee wrapping, old and all you know?

GMs
45 x 10
135 x 10
225 x 10
275 x 10
315 x 5
315 x 5

SDL
225 x 10
225 x 10
225 x 10

Romanian Deadlifts
225 x 10
225 x 10
225 x 10

That ws it but today the knee hurts, had to take Ibuprofen to stop the pain. This is starting to worry me the knee.

took Ibuprofen before the workout to stop the pain and it helped but I still felt the nagging like knife in the side of the knee but I went on with heavy squats.

Squats with briefs, rubber knee sleeves.
65 x 5
155 x 5
265 x 3
355 x 2
445 x 1
535 x 1

Suit on straps down
625 x 1

Straps up

675 x 1
715 x 1
765 x 1 PR!!!!!! And hit depth ( we had a IPF judge there and he watched it and said it was good!!!) I am psyched!!
I got a video and will post later.

765 x 1 high but I was tired at this point too.



So the knee held up still slight pain in the side ACL area but still it was really not a problem while squatting.

Deads modified sumo stance
230 x 5
320 x 3
410 x 3
500 x 1
500 x 1
500 x 1 this was tough and a grinder but got it.

That was it I have a Birthday party to go so could not do accessories. Still the deads were a PR in sumo style since I never got 500 in that before.
So now things look better for the meet and I am thinking of doing it even though my bench is lousy but I may get 550 for that and if I get 750 squat and 600 dead that gives me a total of 1900, that is good for an old but I got to get better. Still it seems record on feds for squats are around 800lb and bench is 575 so I got work to do this next year.

Monday 10/4/2010
Bench
Decided to do raw
45 x 10
135 x 8
225 x 5
275 x 1
315 x 2
365 x 1
405 x 1 to a 2 board
405 x 2 to a 3 board
405 x 2 to a 3 board
405 x 1 to 3 board

CG bench
275 x 8
275 x 8
275 x 8

Rolling thunder
25 x 10
25 x 10
35 x 10
35 x 10

That was it triceps felt good and pumped.
Worried about the meet and benching, will see next week if I can get into the shirt because I have a datacenter move to do and I may not be there.

Great job on the squats and benches!! I already can't wait to get back into my gear lol.