Crank up the Volume

[doiron]

Last Meet 7/14/07
USAPL
198s
Raw (Belt only)
SQ: 385
B: 300
DL: 480

The nice thing about a raw meet is you're not as beat up afterwards, I felt ready to get back into a training cycle, so let's go! (Especially since I did a good 2-week taper prior to the meet because I was hitting the point of overtraining - along with personal issues.)
Goal for the next 4 weeks will be volume - that will take me to August 10, where I will be taking a trip out to Vegas to watch Ed Coan's last meet, and I can go light for a week for supercompensation to occur (ideally assisted by Vegas buffets). Then a short 3-4 weeks of lower volume, higher intensity for some September meets...

SO....

Monday 7/16/07
10' warmup elliptical level 12

Squat
warmup 135 x 5, 5, 185 x 3
235x10x3
varied stance widths, explode out of hole
Bench
warmup 135 x 8, 175 x 5
210x10x3
varied grip widths
Row
warmup 135 x 5, 5
185x6x5
varied grip widths, thumbless

[doiron]

Wednesday 7/18/07
10' warmup elliptical level 12

Squat
warmup 135 x 5, 5, 185 x 3
235x5x3
varied stance widths, explode out of hole
Incline Bench
warmup 135 x 5, 5
175x5x5
varied grip widths
Deadlift
warmup 135 x 3, 225 x 3
335 x 3, 3, 3, 4, 4, 3, 2 (22 total)
Front Pulldown
10 x 5 x 10

[doiron]

Friday 7/20/07
10' warmup elliptical level 12

Squat
warmup 135 x 5, 5, 185 x 3
235x8x4
varied stance widths, explode out of hole
Bench
warmup 135 x 5, 175 x 5
210x8x4
varied grip widths
Row
warmup 135 x 5, 5
185x6x6
varied grip widths, thumbless

Accessory work
Lat pulldown
11 x 10, 10, 9, 7
Face press
95 x 8, 8, 8

WEEK TOTALS volume avg wt
SQUAT 18095 235
BENCH 13020 210
ROW 12210 185
INCLINE 4375 175
DEADLIFT 7370 335

[doiron]

Monday 7/23/07
10' warmup elliptical level 12

Squat
warmup 135 x 4, 170 x 4, 205 x 3
245 x 4x4, 2x5, 1x6
varied stance widths, explode out of hole
Bench
warmup 135 x 5, 185 x 5
220 x 3x6, 3x5
varied grip widths
Row
warmup 135 x 5, 5
195 x 4x6, 2x5
varied grip widths, thumbless

Hips and ITB were tight today. Spent 5 hours driving yesterday to attend departure ceremony for warriors heading to Iraq. Need some more Nicoflex.

[doiron]

Wednesday 7/25/07
10' warmup elliptical level 12

Squat
warmup 135 x 5, 170 x 5, 205 x 5
245 x 3 x 6
wide stance, low bar
Incline Bench
warmup 135 x 5, 5
185x5x5
varied grip widths, mostly around competition bench width, one very wide, one narrow
Deadlift
warmup 135 x 4, 225 x 4
345 x 5, 5, 5, 5, 3 (23 total)
Felt good, could have done 5 on the last set, but program was for 23, so double overhand hooked last set just to mix it up

Front Pulldown
12 x 10, 8, 8, 8
45 degree Hyperextension x 6, 6

[doiron]

Friday 7/27/07
10' warmup elliptical level 12

Squat
warmup 135 x 5, 170 x 5, 205 x 5
245x4x7
moderately wide, 3 minutes between sets
Bench
warmup 135 x 5, 185 x 5
220x5x6
varied grip widths - competition and wide
Row
warmup 135 x 5, 5
195 x 6, 6, 6, 6, 5, 3
varied grip widths, thumbless - 3 on last set to stick with volume

Accessory work
Lat pulldown
12 x 5 x 8
Face press
95 x 8, 8, 8, 8, 7

WEEK TOTALS volume avg wt
SQUAT 19110 (+5.6%) 245 (+4.3%)
BENCH 13860 (+6.5%) 220 (+4.8%)
ROW 12870 (+5.4%) 195 (+5.4%)
INCLINE 4625 (+5.7%) 185 (+5.7%)
DEADLIFT 7935 (+7.7%) 345 (+3.0%)

[doiron]

Monday 7/30/07
10' warmup elliptical level 12

Squat
warmup 135 x 5, 180 x 5, 225 x 5
265 x 3, x 4, x 5, x 3, x 4, x 5, x 3, x 4, x 5
Larger weight jump - felt like I'd been slacking, pyramided reps up and down
5-rep sets were low-bar, wider stance, 3-rep sets were shoulder-width
Bench
warmup 135 x 5, 165 x 5, 195 x 5
230 x 6 x 5
5 sets comp width grip, 1 set wide grip
(Was going to do 2 sets wide grip, but last set grip was so wide couldn't clear out of the hooks, so went to comp)
Row
warmup 135 x 5, 175 x 4
205 x 5, x 6, x 5, x 6, x 5, x 6
varied grip widths, thumbless
Front pulldown
13 x 9, 9, 9, 8
last set a couple reps were short...

[doiron]

Wednesday 8/1/07
10' warmup elliptical level 12

Squat
warmup 135 x 5,5, 180 x 5, 225 x 5
265 x 5 x 4
took extra set light warmup at 135 because stiff
1st rep of 4th set bar rolled forward, did not lock it in tight - focus
Incline Bench
warmup 135 x 5, 165 x 5
195x5x5
varied grip widths, two sets competition bench width, two sets one inch in, one set one inch out
Deadlift
warmup 135 x 4, 225 x 4, 315 x 2
355 x 6 x 4
On 3 minute intervals. Double overhand hooked fourth set. Need to work on being able to alternate grip both ways - right now I am only comfortable w/ left supinated, right pronated.

Chins - wide grip 5, 5
Front Pulldown 12 x 8
Chin - supinated grip 5
Front Pulldown 12 x 8, 6

[doiron]

Friday 8/3/07 (Weight 206)
10' warmup elliptical level 12

Squat
warmup 135 x 5, 180 x 5, 225 x 3
265x4x5
stance alternated between wide and shoulder-width
hip flexors tight
Bench
warmup 135 x 5, 165 x 5, 195 x 5
230 x 5, x 6, x 5, x 6, x 5, x 6
varied grip widths - competition (first two and last two sets) and wide (middle two sets)
Row
warmup 135 x 5, 175 x 4
205 x 5, x 6, x 5, x 6, x 6, x 5
varied grip widths, thumbless
first two sets close grip, then very wide (end of knurling), then competition bench, then pinkies on the knurling groove, then middle finger on the knurling groove

Accessory work
Face press
105 x 8, 8, 7, 6, 5

WEEK TOTALS volume avg wt
SQUAT 20140 (+5.4%) 265 (+8.2%)
BENCH 14490 (+4.5%) 230 (+4.5%)
ROW 13530 (+5.1%) 205 (+5.1%)
INCLINE 4875 (+5.4%) 195 (+5.4%)
DEADLIFT 8520 (+7.4%) 355 (+2.9%)

One more week of insanity, then week of relative ease, then drop volume way down and do 3x3 to September. Then Ed Coan program to December meet.

[doiron]

Catching up log...

Week of 8/6 to 8/10 I was at Ft Eustis, VA -

Monday 8/6/07

Squat
warmup 45 x 10, 10, 135 x 5, 185 x 5, 235 x 5
285 x 4, x 5, x 6, x 5, x 4, x 6
Squat rack was a pain - hooks were spaced too far apart and had to take the bar in a semi-good morning position
Bench
warmup 135 x 5, 170 x 5, 205 x 5
240 x 6, 6, 5, 6, 5, 5
4 sets comp width grip, 2 sets wide grip
Row
warmup 135 x 5, 185 x 3
215 x 5, x 6, x 6, x 6, x 5
varied grip widths, thumbless

Tues 8/7/07
Cardio
45' elliptical AM
30' elliptical noon
45' elliptical PM
(got bored at lunch - they gave us too much "down time")

Wednesday 8/8/07

Squat
warmup 45 x 10, 10, 135 x 5, 185 x 5, 235 x 5
285 x 5, x 5, x5, x 3, x 5, x 3
hate the Eustis rack, but adapt and overcome
Incline Bench
warmup 135 x 5, 170 x 5
205x5x5
varied grip widths, 3 sets competition bench width, two sets wide
Deadlift
warmup 135 x 4, 225 x 4, 315 x 3
365 x 5 x 5

Thurs 8/9/07
Cardio
45' elliptical AM
30' elliptical PM

Fri 8/10/07
Squat
warmup 45 x 10, 10, 135 x 5, 185 x 5, 235 x 5
285 x 5 x 4
Bench
warmup 135 x 5, 170 x 5, 205 x 5
240 x 6, 6, 6, 6, 4 - pause - 2
4 sets comp width grip, 2 sets wide grip
Row
warmup 135 x 5, 185 x 3
215 x 8 x 5
varied grip widths, thumbless
Pressdown 60 x 8, 70 x 8, 80 x 8

WEEK TOTALS volume avg wt
SQUAT 21660 (+7.5%) 285 (+7.5%)
BENCH 15120 (+4.3%) 240 (+4.3%)
ROW 14620 (+8.1%) 215 (+4.9%)
INCLINE 5125 (+5.1%) 205 (+5.1%)
DEADLIFT 9125 (+7.1%) 365 (+2.8%)