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conorvansmack's Training Journal

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12/21

Squat - 12 air, 5 x 115, 5 x 160, 3 x 205, 2 x 240, 3 x 3 x 275

OH Press - 10 w/bar, 5 x 65, 5 x 90, 3 x 115, 2 x 130, 3 x 5 x 140

Deadlift - 2 x 5 x 145, 5 x 205, 3 x 255, 2 x 310, 8 x 1 x 345
All set OH grip, chalk on the set at 345
 
12/27

Pull ups - 10, 10, 9

Front Squat - 12 air, 5 x 85, 5 x 125, 3 x 165, 2 x 185, 3 x 5 x 205

Incline Bench Press - 10 w/bar, 5 x 75, 5 x 120, 3 x 150, 2 x 170, 3 x 5 x 185

Hanging Knee Raise - 15, 13, 7
 
1/2

Chin ups - 10, 8

Squat - 12 air, 5 x 115, 5 x 165, 3 x 205, 2 x 245, 3 x 5 x 275
The first set was slow and technique was ugly. It went faster on the 2nd and 3rd sets and everything was fine.

Bench Press - 10 pushups, 5 x 115, 5 x 150, 3 x 185, 2 x 215, 3 x 5 x 235

8 Chin ups

Power Clean - 5 w/bar, 5 x 95, 3 x 5 x 130

9 Chin ups
 
1/5

Squat - 12 air, 5 x 115, 5 x 165, 3 x 210, 2 x 250, 3 x 3 x 280

OH Press - 2 x 5 w/bar, 5 x 65, 5 x 90, 3 x 115, 2 x 130, 3 x 5 x 145

Deadlift - 2 x 5 x 145, 5 x 210, 3 x 260, 2 x 315, 10 x 1 x 350
 
1/11

Front Squat - 12 air, 5 x 85, 5 x 125, 3 x 165, 2 x 185, 3 x 5 x 210
The weight is definitely pulling me forward, so I may do a couple of technique workouts to work on keeping my elbows up.

Incline Bench Press - 10 decline push ups, 2 x 5 w/bar, 5 x 75, 5 x 120, 3 x 150, 2 x 170, 3 x 5 x 190

Short workout b/c of a late start.
 
1/14

Squat - 12 air, 5 x 115, 5 x 165, 3 x 210, 2 x 250, 3 x 5 x 280

Bench Press - 2 x 5 w/bar, 5 x 120, 5 x 155, 3 x 190, 2 x 220, 3 x 5 x 240

Power Clean - 2 x 5 w/bar, 5 x 95, 2 x 115, 3 x 5 x 135
 
1/17

Dips - 10 x BW, 3 x 5 x BW+55

Squat - 5 x 115, 5 x 165, 3 x 215, 2 x 255, 3 x 3 x 285

OH Press - 2 x 5 w/ bar, 5 x 65, 5 x 95, 3 x 120, 2 x 135, 2 x 5 x 150, 4 x 150

Deadlift - 2 x 5 x 145, 5 x 210, 3 x 265, 2 x 315, 5 x 1 x 355

Ran out of gas on the last rep of the last set of OH Press. I was right up against closing time, so I didn't do any extra deadlift reps.
 
1/21

Pullups - 11

Front Squat - 12 air, 5 x 95, 5 x 125, 5 x 155, 3 x 175, 2 x 195, 3 x 3 x 215
I noticed that I was getting tilted too far forward while doing these last time, so I dropped down to 3 reps to focus on technique.

Pullups - 11

Incline Bench Press - 2 x 5 w/bar, 5 x 85, 5 x 125, 5 x 145, 3 x 165, 2 x 180, 3 x 5 x 195
 
1/26

I was out of town in Denver, CO for work again. I went back to Rocky Mountain Lifting Club in Aurora. I got some coaching in all 3 lifts that I did and also got some programming advice.

Squat - 12 air, 5 x 115, 5 x 170, 3 x 215, 2 x 255, 3 x 5 x 285

Bench Press - 10 w/bar, 5 x 120, 5 x 155, 3 x 195, 2 x 225, 5 x 245
The coach had me work with a larger arch in my back. It made a big difference and we tried it out with 2 x 5 x 235.
He then added some assistance work with close-grip bench press with a 3" board.
5 x 155, 5 x 185, 5 x 205, 5 x 215

Power Clean - 5 x bar, 5 x 95, 3 x 145, 2 x 165, 1 x 185, 1 x 195 (PR)
The coach worked on my mindset: thinking of this as an "athletic" movement instead of a "power" movement. He stressed getting my hips more involved as I extended and the weight flew up/levitated nicely.

If anyone reading this is in the Denver area and you care about power lifting/strength training, RMLC is absolutely fantastic. I hope to be going back out there for work again later this year and I'll plan on spending another evening just learning and practicing.
 
2/2

Squat - 12 air, 5 x 115, 5 x 170, 3 x 215, 2 x 255, 3 x 3 x 290

OH Press - 10 w/bar, 5 x 65, 5 x 95, 3 x 120, 2 x 135, 3 x 5 x 150

Deadlift - 2 x 5 x 145, 5 x 215, 3 x 270, 2 x 320, 5 x 1 x 360 (2 OH grip, 3 mixed, no chalk)
 
2/5

Pull ups - 10, 10

Front Squat - 12 air, 5 x 95, 5 x 125, 3 x 155, 2 x 185, 3 x 5 x 215

Pullups - 10

Incline Bench Press - 2 x 5 w/bar, 5 x 95, 5 x 135, 3 x 160, 2 x 180, 3 x 5 x 200

Pullups - 8
 
2/8

Squat - 12 air, 5 x 115, 5 x 170, 3 x 215, 2 x 260, 3 x 5 x 290

Bench Press - 10 w/bar, 5 x 120, 5 x 155, 3 x 195, 2 x 225, 3 x 5 x 245

Power Clean - 5 x bar (hang), 5 x 95, 3 x 135, 2 x 5 x 155
 
2/11

Dips - 10 x BW, 3 x 5 x BW+55

Squat - 12 air, 5 x 115, 5 x 175, 3 x 220, 2 x 265, 3 x 3 x 295
Technique was a little sloppier than I'd like. I'll be at 295 again next time.

OH Press - 10 x bar, 5 x 65, 5 x 100, 3 x 120, 2 x 140, 3 x 3 x 155, 8 x 135
Paused at the bottom of each rep @155 so it started from a dead stop, no bounce reflex.

Deadlift - 5 x 145, 5 x 215, 3 x 270, 2 x 325 (mixed grip), 6 x 1 x 365 (overhand grip, chalk)
 
2/15

10 pull ups

Front Squat - 12 air, 5 x 95, 5 x 135, 3 x 175, 2 x 195, 3 x 5 x 220

10 pull ups

Incline Bench Press - 10 w/bar, 5 x 95, 5 x 135, 3 x 165, 2 x 185, 3 x 5 x 205

10 pull ups

I had been feeling pretty tired and run down at the beginning of the week and originally planned on doing sets of 3 for front squats, but after 3 reps on the first set, I felt really good and got all 5. It helped to keep my eyes up when coming out of the hole. It kept my back straight and it didn't get over my toes at all.
 
I've been out of the gym with the flu, pneumonia, and now a new baby. I might make it in next week, but I'm still shaking off the pneumonia.
 
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