Ski's Training log

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.

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.

Looking strong!!

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

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.

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.

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.

Is that Tone Barbaccio you train with?

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).

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

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

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.

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!!!

Everything is looking really strong ski!!

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.

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.

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.

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.

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.

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.

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.

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)

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!

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.

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.