SWY1976 Routine (Start 10/16)

[doiron]

Last Meet: 5/20/2006, Belt Only on Squat and Deadlift, 198s
Squat: 370 (2 for 3, 400 miss - tore quad)
Bench: 295 (3 for 3)
Deadlift: 405 (3 for 3, no leg drive because of quad tear, stiff-legged it)

Goals for End of Cycle:
Bench: 300 single, paused; 315 touch-and-go
Squat: 370 single, belt only
Deadlift: 445 single, belt only

Meet Outlook: 2/3/07 USAPL Meet, Culpeper, VA
Possibly Military Nationals, March 07
Goals for March/April 2007:
Bench: 320 single, paused
Squat: 405 single, belt only
Deadlift: 485 single, belt only

Program Concept:
Need to get squat back to May levels. Priority: squat, deadlift, bench.
6-week Squat Routine based on Soviet Weightlifting Yearbook 1976 overlaid with a Coan-Phillippi Deadlift Routine, Bench similar to squat but less aggressive, incorporating speed days and incline work. Romanian DLs and snatch pulls M & F, and assistance work selected similar to Westside. Goal is to complete squat, bench, and deadlift work in 15 minutes each; assistance work 10 minutes each or 30 minutes total. Max workout time 1:15. Tues/Thurs/Sat light cardio to flush the muscles, sauna and hot/cold shower to recuperate. Maybe a little foam roller therapy.
Main focus is the big lifts; assistance work is just that. Heeding the words of Bill Pearl and leaving one or two reps in the bank for the assistance work. Assistance work is primarily intended to pump blood in the muscle, not annihilate it - especially the low back work.
Since squat routine is 6 weeks and deadlift routine is 10, will follow 6 week squat routine with 2 weeks of speed squats to recover. Could switch it up to some rep work with Bulgarian squats or lunges, but the key for those two weeks is back off to 60% and downshift. Last 2 weeks will be the first third of the 6 week program, with weights adjusted for projected max. Finish in time to rest up during Christmas and gear up for the next phase.
Equipment: None except belt for deadlift doubles.
Diet: Eat to recover. Keep it clean, but not ultrapure. Goal is to finish in December within striking distance of making weight at 198 for any Feb or March competition - ideally low 200s, but up to 210 is probably okay.

Comments/advice/critiques welcome - one more week to tweak, and then it's on like Donkey Kong! (Had to zip the doc file, too damn big...)

[doiron]

Weekend is over. Passed APFT (Army PT Test) and made height/weight/BF requirements, which means I can lower cardio and eat clean with little to no guilt.

Monday 10/16: Day 1 of Cycle

8' Warmup Elliptical Level 10 (get blood flowing)

Squats
(Warm-ups 50, 100, 150, 200)
260x6x2
Focused on tensing like spring down into hole and exploding upward. For the next 6 weeks, this will henceforth be "easy day" as the squats get progressively rougher. Felt good.

Bench
(Warmups 50, 100, 150, 200)
240x6x2
Focus on Fantano technique. Change from previous and still finding the groove. Felt like sets would have been easier using old technique. Keep at it.

Romanian DL
255x6x6
Someone snatched my chalk ball :mad: while I was at water fountain. Not that I dallied, but I wasn't really paying attention to who was near the bar. Gym is sacred, not happy. Taped thumbs, hook gripped it, without chalk was hanging to bar like orangutan at end (bar rolling to second knuckle).

Assistance work:
Triceps
Overhead BB Extension (pronated grip)
60 x 12, 12, 8, 8, 8
Quick, maybe one minute rest between sets. Good pump, good stretch.

Hams/Low Back
Pullthroughs (rope attachment @ cable crossover)
Setting 8 x 15, 15, 15, 15
Nice, explosive on the upstroke.

Abs
Hanging knee raises 8, 6
Weighted sit-ups +25x8
Abs were still feeling the PT test, decided to cut them slack until Wed.

Total time: 1:15.

Tomorrow:
Light cardio, sauna/recovery.
Wed:
Squats 6x3; Speed Bench; Deadlifts

[doiron]

10/17 AM
15 minutes cardio (Elliptical Level 12)

Sauna 15 minutes (5 low bench, 10 high bench)
Cold/hot shower cycle

Nice...recovery day
Squat, speed bench and deadlift tomorrow.

[doiron]

10/18 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x3
Felt good, tensed down, hit depth, up!

Speed Bench
(warm-ups 50, 100, 150)
180x8x3
Still working on Fantano technique. Feels like starting to find the groove.

Deadlift
(warm-up 135, 225)
335x2, 270x8x3
Touch and go. Got a few looks descending slowly under tension to pick up the bar, but lifts flew up. No belt for any sets.

Heavy triceps - close grip bench - working up to 3-5RM
185x5, 225x5, 245x5, 260x3
Setting the benchmark, shoulders a little tweaked, but triceps felt strong.

Lats - close-grip supinated pulldown
Setting 10x12,12,12,12,8
Pretty quick, minute or so rest

Upper back/rear delts - rope face pulls
Setting 4x10, 5x10, 10, 4x10, 10
felt the movement better at 4

Time goals were stretched a little this workout, but not too broken up about it.

Next 24/48:
Thurs: light cardio/recovery
Fri: squats, incline, snatch pulls

[doiron]

10/20

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x2
Felt good, tensed down, hit depth, up!

Incline Bench
(warm-ups 50, 100, 150)
195x5x3
Paused. Easy.

Snatch Pulls
(warm-up 50, 100)
170x8x3
Really found the groove last few sets. Timing is key.

Triceps - pressdowns
60x12, 12, 10, 9, 9
Quick, about minute rest.

Lats - single arm DB row, supported on one arm (both feet on floor - I hate feeling like a fitness model posing with a knee on the exercise bench)
60x12, 12, 10, 12, 9
Pretty quick, these really got my heart rate up for some reason.

Hams/low back - hyperextensions
8, 8, 8, 8, 8
Pumped the blood into the low back area.

First week down, no sweat, next week squat reps go up to 6x4 & 6x5...

[doiron]

10/23

Weight: 207.2

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x4
Felt good. Good depth, strong in the hole.

Bench
(warm-ups 50, 100, 150, 200)
240x6x3
Experimented with grip width for Fantano style. Previous week had tried F-style with index fingers on rings. Switched after first three sets to middle finger on rings. (Conventional style was ring finger or pinky on rings.)

Romanian DLs
(warm-up 135, 225)
265x6x6
Strong. Had more in me.

Triceps - O/H DB Press
65x12, 12, 9, 9, 8
Quick, about minute rest.

Hams/low back - leg curls
70x 12, 12, 12, 9, 8
Minute rest. Nice tight feeling.

Abs
Roman chair leg raise
8, 8, 8, 8, 6

Deadlifts Wed...

[doiron]

10/25 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x2
Hammies tight.

Speed Bench
(warm-ups 50, 100, 150)
180x8x3
Still working on Fantano technique. Today felt off.

Deadlift
(warm-up 135, 225)
360x2, 290x8x3
Touch and go. Squat down under tension, then up. Still no belt for any sets.

Heavy triceps - weighted dips - working up to 3-5RM
Bodywtx5, +45 x5, +90 x5, +105 x4, +115 x3
Setting the benchmark, left shoulder twinge, but triceps felt strong.

Lats - Cybex machine row - parallel grip
130 x10,10,8,8,8
Pretty quick, minute or so rest

Upper back/rear delts - rear delt flyes
10 x10, 10, 10, 10

Nice workout overall. Hitting the numbers. Been bringing the belt for deadlifts, but never get around to using it - good thing. Hamstrings tight this morning (tightness started last night) - probably the Romanians and the leg curls from Monday. Good feeling though, used some Nicoflex prior to workout.

[doiron]

10/28

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x5
Rough

Incline Bench
(warm-ups 50, 100, 150)
195x5x4
Touch and go. First 3 sets, middle finger on rings. Then ring finger on rings. Last one pinky on rings.

Snatch Pulls
(warm-up 50, 100)
175x8x3
Learning better to sets in rapid succession than take too long of a rest. Shorter rests keep the timing fresh, better explosion.

Triceps - rope pressdowns
60x8, 50x8, 7, 40x 8, 8
Quick, about minute rest.

Lats - pulldowns, straight bar, pronated
11x12, 12, 10, 9, 9
Pretty quick.

Hams/low back - pullthroughs
5x12, 8x15, 9x15, 15, 14

Second week down. Had to move workout to Saturday because of brutal work week - late nights Wed and Thurs (Wed til midnight Thurs til 3AM). Got lots of sleep Fri night and lifted Sat AM.
Squats 6x5 were rough. Last reps of the last couple sets were grueling.

[doiron]

10/30

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x2
Nice break after the 6x5.

Bench
(warm-ups 50, 100, 150, 200)
240x6x4

Romanian DLs
(warm-up 135, 225)
275x6x6
Alternated sets between hook grip and straps.

Triceps - O/H BB Press
70x12, 9, 8, 60x 9, 8
Quick, about minute rest.

Lats close grip pulldown
11x 12, 11, 10, 8, 8
Minute rest.

Hams/low back - hyperextensions
8, 8, 8, 8, 8
Minute rest.

Wed - 6x6 Squats and Deadlifts!!

[doiron]

11/1 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x6
Not brutal, but rough. Low back tight at the end, probably leaning forward last reps of last sets. Nice and deep, controlled tensed lowering.

Speed Bench
(warm-ups 50, 100, 150)
180x8x3
Fantano technique. Accelerated bar.

Deadlift
(warm-up 135, 225)
380x2, 315x6x3
Touch and go. Tense down, grab bar, stand erect. Still no belt for any sets. Alternated grip for 380, pronated hook for 315. Did one set of sumo at 315 (never done before) - felt good.

Heavy triceps - close grip bench - working up to 3-5RM
195x5, 235x5, 255x4, 275x1
Probably had another rep at 275, but would not have been pretty. The one rep I did was lowered smooth and clean, paused briefly, and straight up.

Lats - Hammer Strength row - parallel grip
110 (2x55) x12, 12, 12, 12, 12
Very quick, 25 seconds rest

Upper back/rear delts - rope face pulls
4 x10, 10, 10, 10

Very pleased with workout. Hitting the numbers. The 6x6 squats coupled with the deadlifts I knew was going to be a test. Low back loosened back up during speed bench, and deadlifts were smooth. No belt at 380x2! On track...

Love the Nicoflex. Used some capsaicin cream with it, and legs were nice and toasty.

[doiron]

11/2 AM

25' Elliptical Level 12

Sauna/ Cold-Hot Shower (2 Sauna-Shower Cycles)
15' Sauna - 5' Low Bench, 10' High Bench
Cold-Hot Shower 2' cycles cold-hot-cold

Been neglecting the recovery. Was nice and relaxing.

Today, I am not sure if it is the effect of yesterday's workout, or the morning cardio, but I am ravenous! I figure that is a good sign...body's way of saying "ding ding low fuel" - feed the machine, it wants to grow!

[doiron]

11/3 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
260x6x2

Incline Bench
(warm-ups 50, 100, 150)
195x5x3
Touch and go. Middle finger on rings.

Snatch Pulls
(warm-up 50, 100)
185x8x3

Triceps - straight bar pressdowns
60x10, 10, 8, 8, 7
Quick, about minute rest.

Lats - Hammer Strength high row
(2x50)x12, (2x60) x12, 9, 9, 8
Pretty quick.

Hams/low back - good mornings
95x8, 135x8, 160x7

Third week down.

Got hit with a touch of the flu or something yesterday afternoon - achy muscles, sore joints, general blah feeling - but kept eating, napped hard on getting home from work, gobbled Vitamin C, and went to bed. Wasn't sure if I was going to work out or not, but felt pretty decent in the morning. Good thing squats and inclines were set up to be a fairly easy day - I could feel that I was not quite 100%. Eat hard, get well over the weekend, and hit it Monday. (Army training this weekend...uniform pockets will be stuffed with jerky and C)

[CinnamonGirl]

I noticed in one of your earlier posts that you mentioned the Army PT test and in your most recent workout post, you mention training this weekend. At your current age, what is considered the max? (I'm not asking how you did -- I'm not that nosey :rolleyes: -- my son mentioned that they're based on age).

One other nosey question -- Are you active duty, reserves or guard?

My son is ROTC in his third year of college.

My daughter is in the guard. She's a helicopter pilot.

[doiron]

I noticed in one of your earlier posts that you mentioned the Army PT test and in your most recent workout post, you mention training this weekend. At your current age, what is considered the max? (I'm not asking how you did -- I'm not that nosey :rolleyes: -- my son mentioned that they're based on age).

One other nosey question -- Are you active duty, reserves or guard?

My son is ROTC in his third year of college.

My daughter is in the guard. She's a helicopter pilot.

The max for my age is 75 pushups in 2 minutes, 76 situps in 2 minutes, and a 13:18 two-mile run. The max drops a bit as you age but not as much as you hope for - if I'm in 10 or 15 years from now, I only get another minute on my run.

Right now I'm in the National Guard. I spent most of my years in the Reserves, but I'll stay Guard for the next few years at least.

I think it's great that your son and daughter are both serving their country. The experiences and camaraderie are incredible. (Especially as a helicopter pilot! Do you know what kind? One of my friends from college was one of the first female Blackhawk pilots.)

[doiron]

11/6 (The Importance of Perseverance)

10' elliptical level 12 (warm-up)

Squats
(warm-ups 50, 100, 150, 200)
275x5x5 (Programmed)
275 x4,3, 295x1, 225x4.
Did not have the mojo today on squats.

Bench
(warm-ups 50, 100, 150, 200)
240x6x5 (Programmed)
240x5, 5, 5, 4, 3, 225x4
Did not have the mojo on bench.

Romanian DLs
(warm-up 135, 225)
255x6x6
Alternated sets between hook grip and straps.

Triceps - O/H DB Press
65x12, 12, 10, 8, 9
Quick, about minute rest.

Lats wide grip (facing) pulldown
10x 12, 12, 12, 12, 10
Minute rest.

Hams/low back - leg curl
80 x 12, 8, 70 x 8, 8
Minute rest.

This workout was a tutorial on "bouncing back". Just keep coming back, bad set, bad exercise, bad rep, whatever - get up, dust yourself off, and hit it again. I've been hitting the numbers well, no sense in getting discombobulated over missing the numbers for one workout and throwing the baby out with the bathwater. Squats just were not there. Could have been the weekend training, the driving hours on the road, the getting over Thursday flu, whatever - just did not have the mojo. Bench started okay, but felt harder than it should have...mojo was weak, sneaking voice in the back of my head telling me to scrap the workout, go home, and forget it. Hit Romanian DLs. Not a particularly heavy weight, but had a good set - tight, controlled, smooth reps. Form was good. Hit the sets "briskly" - not rushed, but every 2 minutes or so. Rolled into the assistance work for tris, lats, and hams...and felt better, knocked out some good sets. Perhaps it was just a bad day for the quads and shoulder girdle - but the back, hams, triceps still could have a good day.

So one workout misses the numbers...the rest of the week is REBOUND-time.

[doiron]

11/8 AM
(In a little late, finally went to bed when I realized election was a toss-up)

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225)
260x6x2
Nice and deep. Tensed descent. Minute rest between sets.

Speed Bench
(warm-ups 95, 135)
180x8x3
Fantano technique. Accelerated bar. Paused.

Deadlift
(warm-up 135, 225, 315)
405x2, 335x5x3
No belt for any sets. (!!) Alternated grip for 405, pronated hook for 335. Ripped callus off right hand on 3rd set at 335. Cleaning off bar, didn't realize there was as much blood as there was until I rolled the bar over...hope that spray bottle the gym has is antiseptic (I think my old deadlift-day kit used to have bandaids and bactine for that reason - could have used a small pair of scissors too to cut the callus off)

Heavy triceps - seated dip machine - working up to 3-5RM
195x5, 210x5, 225x5, 240x5, 255x3

Had to boogie. What I get for staying up late watching election results.

Very pleased with workout. Good bounceback from Monday. 405 without a belt is a good sign for deadlift progress. Glad I did it, too - had the confidence to sneer "don' need no steenkin' belt" at the loaded bar.

GAMETIME for Friday! Bounceback continues!

[doiron]

11/10 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225)
290x4x4
Oh yes. Down under tension, burying the squat, up with authority. Last rep or two of last set would slow little shy of halfway up, and think drive the hips forward and get them under.

Incline Bench
(warm-ups 75, 125, 175)
195x5x5 (Programmed)
195 x 5, 5, 5, 5, 4
Touch and go first set. One second pause all other sets. Might have had one more rep in last set, but no spotter and it would have been ugly. (24 out of 25 - 96% and the pauses were solid.)

Snatch Pulls
(warm-up 65, 115)
195x8x3
Faster, faster, faster!! About a minute rest or so to keep the speed up.

Triceps - barbell overhead press
70x 12, 10, 9, 60 x 8, 8
Quick, about minute rest.

Lats - wide grip pulldown, pronated grip
12 x 12, 12, 12, 8, 8
Minute rest.

Hams/low back - pullthroughs
9x15, 10x15, 11x12, 15, 15

Fourth week down. Recupe this weekend and renew the assault on Monday.

[doiron]

11/13

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225)
260x6x2
Deep.

Bench
(warm-ups 50, 100, 150, 200)
240x6x6 (Programmed)
240x6, 6, 6, 6, 5, 4, 225x3 Paused
Touch and go. Did 225x3 w/ one-second pause at end to get reps.

Romanian DLs
(warm-up 135, 225)
285x5x5
Alternated sets between hook grip and straps. 3 hook grips, 2 straps.

Triceps - V-Bar Pressdown
6x12, 10, 8, 5x12, 8-pause-3
Quick, about minute rest.

Lats reverse grip seated row
10x 10, 11x10, 12x8, 8, 10x10
Minute rest.

Hams/low back - hyperextensions
8, 8, 8, 8
Minute rest.

Wednesday...squat 305x3x3...deadlift 360x3x3, 290x3x3....

[doiron]

11/15 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225, Walkout 355)
305x3x3, (135x5 Backoff)
Rough, but I believe I have found my weak spot. Glutes. Glutes are weak/not participating, leaving stress to be taken by the tensor fascia latae and ilio-tibial band. Need to engage/strengthen/add assistance work. Could feel old injury. Strengthening and engaging glutes will keep the stress off.

Speed Bench
(warm-ups 50, 100, 150)
180x8x3
Fantano technique. Accelerated bar. Paused.

Deadlift
(warm-up 135, 225, 315)
360x3x3, 290x5x3 (290x2 sumo)
No belt for any sets. Alternated grip for 360, pronated hook for 290. Did sumo after worksets just to feel, but was off a bit.

Heavy triceps - close grip bench - working up to 3-5RM
205x5, 245x5, 265x3, 275x1, Backoff 225x5, 135x8

Lats - Hammer strength high row
2x60x8, 2x70x8, 2x80x8, 2x70x6, 2x60x8

Upper back - rope face pulls
4x10, 10, 10, 10

[doiron]

11/16 AM

HIIT Cardio, 30' total, Elliptical -
3' Level 12
1' Level 14
1' Level 16
1' Level 18
3' Level 12
2' Level 14
4' Level 10
2' Level 14
3' Level 10
2' Level 14
3' Level 10
2' Level 14
1' Level 10
2' Cooldown (Level 3 or summat..)
30' Total, at Level 18 HR was up in the 170s, dropped to high 140s - 150s and then went back and forth for the rest of the workout...sweated like crazy, girl next to me was not wearing headphones and God only knows what I sounded like...ipod was cranking motivational music for the cardio onslaught, so all I heard was the sweet sweet steady beat.
Will see if the HIIT can fit into the schedule and still recover - seriously debating making a run to be within striking range of 181 class in Feb - would be 11 weeks, and 20 pounds or so - if the loss can be pure fat (or predominantly fat) might be worth it. Will give it a go for the next few weeks and see how it progresses.
Played a little with the weights after the HIIT, nothing super heavy just some glute machine and front squats. Still diagnosing weak link in squat chain - weak/non-participating glutes, tight hip flexors inhibiting the glutes, tight IT band, weak abductors or imbalance between adductors/abductors...I believe it is weak glutes/non-participating glutes, but there have been some lively disagreements...

Tomorrow is fairly moderate...squat 260x6x2 (which I will be carefully troubleshooting), incline 195x5x3, snatch pulls 180x8x3...

[doiron]

11/17 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225)
260x6x2
Felt good. Concentrated on accelerating out of the hole. After sets did 2 sets of 5 front squats with 135 just to "grease the skids".

Incline Bench
(warm-ups 75, 125, 175)
195x5x3 (Paused)
Solid.

Snatch Pulls
(warm-up 45, 95, 135)
180x8x3
Pulling high. Felt "on".

Triceps - DB overhead press (seated)
65x 12, 12, 12, 12, 10
Quick.

Lats - seated cable one-arm row
65 x 10, 9, 60 x 10, (two-hand) 130 x8, 120 x8
Minute rest.

Hams/low back - good mornings
135 x 8, 8, 8, 8, 8

Closed with a little work on the hip abductor and glute machine. Definitely need to work abductors.

[doiron]

11/18
30' HIIT cardio + 5' cooldown
Precor Elliptical
Average HR 153, Max HR 174

Glute and hip abductor work

11/19
28' HIIT Cardio + 2' cooldown

[doiron]

11/20 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225, 275, Walkout 370)
320x2x2
No belt. Last rep not pretty. Legal, but not pretty.

Bench
(warm-ups 75, 125, 175, 225))
255x5x5 (Programmed)
255x5, 5, 4, 5, 4, and 4 (to pick up those stray reps)
Touch and go.

Romanian DLs
(warm-up 135, 225)
255x5x5
Hook grip.

Triceps - V-Bar Pressdown
6x12, 11, 8, 8, 8
Quick, about minute rest.

Lats straight bar pulldown
12x12, 10, 8, 8
Minute rest.

Hams/low back - single leg leg curl (standing)
50 x 8, 8, 8, 8
Minute rest.

Weight at 203.0.

[doiron]

11/21 AM
HIIT Cardio, Elliptical, 30' (28' Intervals + 2' Cool Down)

11/22 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225)
260x6x2

Speed Bench
(warm-ups 75, 125, 150)
180x8x3
Fantano technique. Accelerated bar. Paused.

Deadlift
(warm-up 135, 225, 315)
380x2, 315x3x3
No belt. Alternated grip.

Heavy triceps - close grip bench - paused (warm-up 135, 185)
225x1, 250x1, 275x1 (grinder)

Lats - Hammer strength high row
2x75x8, 2x85x8, 7, 2x70x8, 8

Upper back - incline BB face row
50x8, 8, 8, 8, 7

11/23 AM
HIIT Cardio, Elliptical, 30' (28' Intervals + 2' Cool Down)

[doiron]

11/24 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 175, 225, 275)
Beltless single 315x1, 340x1

Incline Bench
(warm-ups 75, 125, 175)
205x4x4 (Paused)
Solid.

Squats
Belt singles 315x1, 340x1, 355x1

Snatch Pulls
(warm-up 45, 95, 135)
205x5x3

Front Squats
work up to single beltless
135x2, 185x1, 225x1, 250x1

11/25 AM
30' HIIT Cardio, Elliptical, 28' + 2' Cool Down

[doiron]

11/27 AM

10' Bike warm-up Level 10

Speed Squats (75x10, 125x8)
170x10x2
Easy next 2 weeks on squats.

Bench (warm-up 75, 125, 175, 225)
270x4, 3, 3, 3, 3
Left shoulder a little tweaked.

Romanian DL (warm-up 135, 225)
295x4x4
Hook grip.

Triceps - V-bar pressdown
70x9, 9, 8, 60x8, 8, 7, 50x6-4-2 (15 sec pauses)
Minute rest between sets except for final.

Lats - straight bar pulldown
130x 10, 10, 8, 120 x 8, 8, 8, 110 x 6-4-4-4 (15 sec pauses)
Minute rest between sets except for final.

Hams/Low Back - good mornings
95x5x12

Weighed in at 203.6. If can hit 195-196 by Christmas, might be able to hit 181s in February.

[doiron]

11/28 AM
HIIT Cardio, Elliptical, 30' + 5' Cool Down

11/29 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125)
170x10x2 (sets on the minute)
Alternated sets between 24" and 32" foot spacing. Old stance was probably around 18". Experimenting with stance width. Feet generally straight ahead.

Speed Bench
(warm-ups 75, 125, 150)
180x8x3 (sets on the minute)
Paused.

Deadlift
(warm-up 135, 225, 315)
405x2, 335x3x3
No belt. Alternated grip. 3' minutes for 405, 335 every 2 minutes.

Heavy triceps - shoulder was bothering me, did a few reverse grip benches, then
straight bar pressdowns
#6x5, #8x5, #9x5, #10x4, #6x12 burnout immediately after #10s

Lats - Hammer strength front MTS pulldown (MTS? WTF?)
2x75x8, 2x95x8, 8, 8, 6, 2x75x7

Upper back - incline BB face row (like this one)
50x10, 9, 8, 8, 7
Experimented with grip - narrow, shoulder width, wide.

[doiron]

11/30 AM
HIIT Cardio, Elliptical, 28' + 2' Cool Down
Quick Sets to add back volume
Bent Over Row 135x10, 10, 10, 5, 5, 5, 5
Rotator work
Lying L Flyes 7x10, 10, 10, 8

12/01 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125)
170x10x2 (sets on the minute)
Alternated sets between 24" and 32" foot spacing. 24" is feeling more comfortable so far. Will continue using both spacings through the 2-week squat deload period, and test each spacing with 80-90% weights later to see which one generates more power.

Incline Bench
(warm-ups 75, 125, 175)
195x5x3 (sets on 2 minute intervals)
Paused.

Snatch Pulls
(warm-up 45, 95, 135)
190x4x3
Switched to Power Cleans
190x4x3 (ok, 3, 3, 3, 2-pause-1 because stepped back at the receive position)

Triceps - DB O/H Press Seated
70 x 12, 12, 8, 10, 10

Lats - close grip pulldown
12x10, 13x10, 13x10, 12x7, 8, 8

Hams/Low back - pullthroughs
10x8, 12x7 - had to run...

[doiron]

12/2 AM
30' HIIT Cardio Elliptical (28' Intervals + 2' Cool Down)

12/4 AM

10' Elliptical warm-up Level 12

Speed Squats (75, 125, 150 warmups)
190x10x2
Alternating stance width of 24" and 32". Set every minute.

Bench (warm-up 75, 125, 175, 225)
285x 2, 2, 2, 1, 1, 1 (Programmed as 3x3)
Middle fingers at 32" spacing. Grooves in bar knurling were not at 32" - glad I had the tape with me.
Sets were touch-and-go, probably not enough of a pause to pass in a meet, but smooth and controlled.

Romanian DL (warm-up 135, 225)
255x4x4
Hook grip. Sets every 2 minutes.

Triceps - V-bar pressdown
70x10, 10, 7, 60x5, 8, 8, 50x5, 5, 4, 5 (15 sec pauses)
Minute rest between sets except for final.

Lats - straight bar pulldown
130x 10, 10, 10, 120 x 8, 8, 8
Minute rest between sets except for final.

Hams/Low Back - good mornings
115x10, 10, 9, 8

[doiron]

12/5 AM
HIIT Cardio, Elliptical, 28' + 2' Cool Down
BB Row
150x5x10 (set of 5 every minute)
Lying L Flyes
7x10, 8, 8, 8
Bench Shrugs
worked up 135, 185, 225, 275 for around 10 reps

12/6 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 150)
190x10x2 (sets on the minute)
Alternated sets between 24" and 32" foot spacing. 24" is really feeling like the preferred stance width, but will test with some heavier weights.

Speed Bench
(warm-ups 75, 125, 150)
180x8x3 (sets on the minute)
Paused. Grip was middle fingers at 32", did one set slightly narrower (rings), two sets slightly wider (index), and last set outside competition width.

Deadlift
(warm-up 135, 225, 315)
425x2, 335x3, 3 (conventional), 335x3 (sumo), 335x3 (conventional)
No belt. Alternated grip. 3' minutes for 425, 335 every 2 minutes. PR for beltless deadlift, probably will activate belt for next 2 weeks. Think 315 was programmed, but forgot notebook and did 335. Still playing with a set of sumo - I think I probably could pull more sumo, but really have to get the form down. Could be something to focus on in the spring.

Forgot notebook, so assistance work listed is only exercise, no sets/reps.
Triceps - bb overhead extensions
Lats - Hammer strength high MTS row
Upper back - scapular rolls

[doiron]

12/7 AM
HIIT Cardio, Elliptical, 28' + 2' Cool Down
Quick Sets to add back volume
Cybex Row 70x10, 90x10, 110x10, 130x8, 6, 6
Rotator work
Lying L Flyes 7x10, 10, 9, 9
Bench Shrugs 135x10, 225x10, 275x10, 315x10, 345x10, 10

12/08 AM

10' elliptical level 12 (warm-up)

Squats
(warm-ups 75, 125, 150)
190x10x2 (sets on the minute)
Alternated sets between 24" and 32" foot spacing.
24" is definitely the more powerful stance, but I need to work the wider spacing to bring up weak points.

Incline Bench
(warm-ups 75, 125, 175)
220x3x3 (sets on 3 minute intervals)
Paused. Index fingers at 28.5" spacing.

Snatch Pulls
(warm-up 45, 95, 135)
215x3, 3, 3, 2
Switched to Hang Cleans
135x3, 3, 3, 3
Snatch pulls just have not had the mojo the last two weeks. Hang cleans went to 135 to work on the "snap". I do not have the coordination to do the foot stomp that Oly lifters do - lead feet.

Triceps - Rope pressdowns
worked the stack from 6 to 2, went lighter to get the contraction

Lats - wide grip pulldown
10x10, 10, 10, 10, 9
Medium weight. Not too rough, just getting some blood into the muscle and some volume.

Hams/Low back - good mornings
45x5, 95x5, 145x5, 195x5
Looking to pack some weight onto these.

[doiron]

12/9 - 12/10 ARMY Training, Sir!!

12/11 AM
warm-up 10' elliptical Level 12

Front Squats
warm-up 45, 95, 145
195 x 5, 5, 5, 5

Bench Press
warm-up 75, 125, 175, 225, 255
300 x 1, 1, 225 x 5 paused back-off
Singles, touch-and-go, no bounce. First set no spotter, second set played it safe and actually put it up stronger.

Romanian DL
warm-up 135, 225
305 x 3, 3, 3
No problem.

Squat walkouts
405, 5 walkouts
Felt good, not heavy, good set up.

[doiron]

12/11 Evening weighed 199.8

12/12 AM
HIIT Cardio, Elliptical, 28' + 2' Cool Down

All Exercises relatively quick - on the minute - just for volume
Triceps B/B O/H Ext 60x10, 10, 10, 10, 9
Lats Cybex Row 90x10; 130 x 10, 10; 110 x 10, 10
Lying L Flyes 7 x 10, 10, 10, 10 (last set worked in with bench shrugs)
Bench Shrugs 135, 225, 275, 315

12/13 AM
warm-up 10' elliptical Level 12

Front Squats
warm-up 45, 95, 135, 185
225 x 5, 5, 5, 5, 5 (clean position on sets 1, 2, and 4; BB-style on sets 3 and 5)
Ok, but was tucking hips under on last few reps. Wrestling shoes may not be ideal for this, heel may help.

Speed Bench
warm-up 75, 125, 150
180 x 5s x 3r
Paused for one full second on each rep. Really tensed, ready to explode, and shot the weight up. Probably the best speed workout I've done for bench so far.

Deadlift
warm-up 135, 225, 315
435 x 1, 315 x 2s x 3r
Finally put on the belt for 435. No problem. Smooth and easy. 315s for triples was slow and controlled.

No assistance work today. May actually be a good idea as the bench and deadlift cycles wind up. Will try and hit 315 touch and go on bench next week and a 445 deadlift (might bump the deadlift up, or take an extra attempt based on today). Then rest up for Christmas, and reset in the New Year.

[doiron]

12/14 AM

30' HIIT Cardio (28' + 2' CoolDown)

Triceps Pressdown
6x10, 10, 8, 7, 5 drop 5x5 drop 4x5
Lats Hammer Strength High Row
2x70 x 10, 9, 8; 2x60 x 10, 7, 8
Lying L Flyes
7 x 10, 10, 10, 10
Bench Shrugs
135x10, 225x10, 275x10, 315x10

12/15 AM
Warmup Elliptical 10' at Level 12

Front Squats
warmup 45, 95, 135
160 x 4s x 3r (on the minute)
Incline bench
warmup 75, 125, 150
195 x 5s x 3r (on the minute)
Romanian DL
warmup 135
255 x 5 x 5 (every 2 minutes)
Triceps
DB O/H Ext
70 x 12, 12, 9; 65 x 8, 8, 8
Lats
Close grip pulldown
12 x 10, 10, 10, 10, 5-pause-5
Goodmornings
45, 95, 135

12/16 AM
30' HIIT Cardio Elliptical (28' + 2' Cool Down)
Triceps
Pressdowns
6 x 8, 8, 8, 8, 6, 6, 6
Lats
Pulldowns
10 x 10, 10, 10, 10, 9
Scapular Rows
10, 12, 14
Lying L Flyes
7 x 10, 10, 10
Bench Shrugs
135, 225, 315

12/17 AM
35' HIIT Cardio (30' + 5' Cool Down)

[doiron]

12/18 AM

warmup elliptical 10' Level 12

Front Squats
warmup 45, 95, 135, 175
210 x 5s x 3r (every 90s)
Bench
warmup 75, 125, 175, 225, 255
in rack, pins at second hole down
315 negative
Bench just did not have mojo. Late night Christmas party.

Romanian DL
255 x 4 x 4

Evening weighing: 199.4

12/19 AM
30' HIIT cardio elliptical (28' + 2' Cool Down)

[doiron]

12/21 AM

warmup 10' elliptical level 12

Front Squats
warmup 45, 95, 135, 185
225 x 3, 4, 5, 5, 5, 4, 3, 2
Programmed for 6x5. Racked the weight better, kept elbows higher by bringing grip in slightly. Really had to warm into the sets. I think low-carb is starting to hit me.

Deadlift
warmup 135, 225, 315
445 x 1, 270 x 2s x 3r
Finished deadlift cycle with a 445 pull with a belt. Slow off the floor, not a "pretty" lift by my standards, but not a death-grind either. Set-up was off.

So, wrapping up 10-week cycle, got a 340 beltless squat single, 355 belted squat single, 300 touch and go bench, and 445 deadlift with belt. Deadlift was the only one that really hit the mark (Coan-Phillippi program), bench and squat wound up about 15 lbs shy of goals...about a week in, I was reading criticism of the 1976 program that said the last few weeks really were just too much, too many high intensity lifts, and after doing it, I would have to say that may be the case. Right now front squats are on a 1974 SWY program, and I think if I was eating maintenance and consuming more carbs, the weights are much more doable. Will spend the next week deloading, going around 60% weights, maybe a break from benching, then regroup for new year.

[doiron]

12/22 AM

30' HIIT Cardio Elliptical (28' HIIT + 2' Cool Down)

12/23 AM

warmup 10' elliptical level 12

Front Squats
warmup 45, 95, 135
160x4sx3r
Very fast, set every minute, including warmups.

Incline Bench
warmup 75, 125, 175
230 x 2, 2
First set half second pause. Second set full second pause.
Then, in honor of Danimal, did a single for the third set with a 2-second pause. Backed off 135.

Romanian DL
275x6sx5r

Triceps - straight bar pressdown
6 x 10, 10, 8, 8; 5 x 8, 6, 6
Lats - straight bar pulldown
10 x 10, 11 x 10, 12 x10, 11 x 10, 10 x 10
Hams/low back
Good mornings
185 x 4, 135 x 5, 5, 5
Kind of beat at this point.