conorvansmack's Training Journal

[conorvansmack]

12/16

Pull ups - 10, 8, 6

Front Squat - 12 air, 8 @ 95, 5 @ 145, 5 @ 185, 5 @ 205, 3 x 3 @ 225

Incline Bench Press - 10 decline pushups, 8 @ 95, 5 @ 125, 5 @ 155, 5 @ 175, 3 x 5 @ 195

Hanging knee raise - 15
Butterfly sit ups (soles of feet together) - 15 Brutal! I really struggled with keeping my feet together and close to my body.

 

[conorvansmack]

12/19

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 5 @ 275, 1 @ 285, 1 @ 295, 3 @ 295

Bench Press -15 pushups, 8 @ 125, 5 @ 175, 5 @ 205, 3 @ 235, 5 @ 260, 2 x 3 @ 260 - 5 Pull ups between each set at 260

Power Clean - 5 @ 95 (hang), 5 @ 125 (hang), 3 @ 135, 5 @ 155

 

[conorvansmack]

12/21

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+65

Squat - 15 air, 8 @ 115, 5 @ 155, 5 @ 195, 3 @ 235, 20 @ 195

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 100, 5 @ 120, 3 @ 135, 3 x 5 @ 155

Deadlift - 2 x 5 @ 145, 5 @ 215, 3 @ 275, 2 @ 335 (mixed grip), 5 x 1 @ 365 (OH grip), 2 x 1 @ 385 (1 OH, 1 mixed)

 

[brikis98]

How are the 20 rep squats working out for ya?

 

[conorvansmack]

They're easier/better when I have someone coaching and queueing me during the set. I'd like to get to 20 x 225 by the end of February. #13 - 17 are pretty tough, probably the hardest of the whole set. Once I'm past those, the end is in sight. I know where I need to focus and really bear down the next time I do them. I'm not sure if I'll go for 20 @ 205, but at least 15 reps.

I started experimenting with singles and doubles about 10 - 20 lbs. heavier than my work set and it went really well. 3 x 5 is still great, but I need to working on getting my max up. I've been hanging around under 300 for way too long.

 

[brikis98]

Having someone available to yell at you while doing 20 rep squats is essential. It's really a competition between the voice in your head screaming at you to stop and the voice of a friend/spotter/coach screaming at you to keep going.

 

[conorvansmack]

Arnold spotting for squats

"Come on, keep going"

 

[conorvansmack]

12/23

Pull ups - 11, 6, 6

Front Squat - 12 air, 8 @ 105, 5 @ 145, 5 @ 185, 3 @ 205, 3 x 5 @ 225

Incline Bench Press - 15 decline push ups, 8 @ 95, 5 @ 135, 5 @ 165, 3 @ 195, 2 x 5 @ 200, 4 @ 200

L-sit chin ups - 8, 7, 7

 

[conorvansmack]

12/29

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 250, 5 @ 280, 3 @ 295, 3 @ 305
305 is a 3-rep PR, but I've done more as a single. I'm really liking the confidence that sets of triples are giving me after the work set.

Bench Press - 12 push ups, 5 @ 125, 5 @ 165, 5 @ 205, 5 @ 235, 4 @ 260
The bar speed was pretty slow on the 4th rep, so I racked it. My spotter had to leave so I called it quits.

Power Clean - 5 @ 95 (hang), 5 @ 125 (hang), 3 @ 135, 3 @ 155, 2 x 3 @ 165

 

[conorvansmack]

1/2

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

Squat - 12 air, 5 @ 135, 5 @ 165, 5 @ 195, 10 or 11 @ 215 - lost count

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 100, 5 @ 120, 5 @ 135, 5 @ 155, 2 x 3 @ 155

Deadlift - 2 x 5 @ 155, 5 @ 235, 3 @ 295, 2 @ 335, 8 x 1 @ 370 - all sets OH grip

 

[conorvansmack]

1/6

Squat - 15 air, 5 @ 135, 5 @ 165, 5 @ 195, 20 @ 205
Huffing and puffing, but done!

Rows - 5 @ 95, 5 @ 135, 5 @ 165, 3 x 5 @ 195

 

[conorvansmack]

1/11

Pull ups - 10, 8, 5

Front Squat - 12 air, 8 @ 105, 5 @ 135, 5 @ 175, 3 @ 205, 3 x 3 @ 235

Incline Bench Press - 10 decline push ups, 8 @ 95, 5 @ 135, 5 @ 165, 3 @ 185, 3 x 3 @ 205

I got a very late start so I wasn't able to do anything else. Getting to the gym has been tough lately. My wife and I haven't been sleeping very well since she had a miscarriage on New Year's Eve, but it's getting better.

 

[conorvansmack]

1/15

I'm working out of town this weekend. The hotel I'm staying at has guest passes for a local gym.

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 285, F @ 310, 3 @ 310
The gym has a legit squat rack, which I haven't used in a long time. I lost my focus in the first attempt at 310 and just set it on the bars. Embarrassing.

Bench Press - 12 push ups, 5 @ 125, 5 @ 165, 5 @ 205, 3 @ 235, 5 @ 255
No spotter around, so no lift off or safety. I went conservative but felt great.

Power Clean - 5 @ 95 (hang), 3 @ 125 (hang), 3 @ 145, 5 x 1 @ 165
Technique was extremely hit and miss.

Hanging Knee Raise - 3 x 12

 

[conorvansmack]

1/17

Dips - 15 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

Squat - 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 290

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 100, 5 @ 120, 5 @ 135, 2 x 5 @ 155, 3 @ 155

Deadlift - 2 x 5 @ 155, 5 @ 235, 3 @ 285, 2 @ 335, 5 x 1 @ 375 (mixed grip, no chalk)

Power Clean - 5 @ 155

I'm still working out away from home. The gym does not allow chalk, so I went without it and surprised myself. My chronically sweaty hands weren't as big a problem as I expected. They had 25kg bumpers, so I had to try some power cleans

 

[conorvansmack]

1/21

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 205, 20 @ 215

L-sit chin ups - 10, 10 , 7

 

[conorvansmack]

1/26

Pull ups - 11, 7, 6

Front Squat - 12 air, 8 @ 105, 5 @ 145, 5 @ 175, 5 @ 205, 3 x 5 @ 235

Incline Bench Press - 10 decline push ups, 8 @ 95, 5 @ 135, 5 @ 165, 3 @ 185, 3 x 3 @ 205
The spotter helped on reps 4 and 5 of the first set, so I went for 3 reps on the 2nd and 3rd sets.

The gym got a new half rack/platform combo and a rower. I've never used a rower so I figured I'd try it out. 700m in about 3 minutes. It's a start. I felt like I got the hang of the technique toward the end and was able to increase my speed/pace.
---
1/31
My whole family (wife, son, and I) caught a real nasty cold on Friday night, so I was out of commission for the weekend. I was just through the door of the gym last night and my work blackberry went off, so back out the door I went.

 

[conorvansmack]

2/8

The blizzard and a wedding down in St. Louis kept me out of the gym last week. I decided to back the weight off a bit tonight.

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 225, 5 @ 265, 5 @ 285

Bench Press - 10 push ups, 5 @ 135, 5 @ 165, 5 @ 205, 5 @ 225, 5 @ 245

Power Clean - 5 @ 95 (hang), 3 @ 125 (hang), 3 @ 145, 5 x 1 @ 155

 

[conorvansmack]

2/24

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 275
Went for a weight that I felt comfortable doing 5 reps of for my first real squatting in over 2 weeks.

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 5 @ 115, 5 @ 135, 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 225, 3 @ 295, 2 @ 335, 5 x 1 @ 365
All sets OH grip, chalk for 365.

The Snowpacalypse, wedding, and vacation have kept me out of the gym. I lifted a little while in Mexico, but the weights weren't that heavy. 3 x 315 in a smith machine doesn't count. I experimented with kettlebell cleans and swings, fun stuff.

 

[conorvansmack]

2/26

Chin ups - 10, 10, 6 + 2

Volume Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 205, 3 x 10 @ 225
I knew that getting 20 reps was out of the question, so 3 x 10 seemed like a good idea. The 1st and 2nd sets got a little dicey toward the end but the 3rd set was good.

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+65

Rowing - 1000m/4:25
I have only used the rowing machine at the gym once before, so I set out with the goal of 1000m in 5:00. Once I got to 500m, I figured I could hit 1000 in under 4:30. Much more enjoyable cardio than running.

 

[conorvansmack]

3/4

Front Squat - 12 air, 8 @ 105, 5 @ 135, 5 @ 165, 5 @ 195, 5 @ 225

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

HKR - 15, 12+3, 10+6

Rowing - 2 x 500m - both in 2:04 I lowered the tension 1 notch for the second 500.

 

[conorvansmack]

3/8

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 280

Bench Press - 3 x 5 w/bar (differing widths), 5 @ 125, 5 @ 165, 5 @ 195, 5 @ 225, 6 @ 245

Power Clean - 5 @ 95 (hang), 5 @ 125 (hang), 3 @ 145, 5 x 1 @ 160

Ab wheel rollouts - 3 x 12

 

[conorvansmack]

3/19

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 285, 1 @ 305, 2 @ 315

OH Press - 2 x 5 w/bar, 5 @ 95, 5 @ 125, 5 @ 135, 5 @ 150, 3 @ 165

Deadlift - 2 x 5 @ 145, 5 @ 225, 3 @ 285, 2 @ 335, 5 x 1 @ 375 (OH grip) 1 @ 395 (mixed grip)

I've been really inconsistent b/c of work, illness, and the need to be at home with my wife and son. I may do P90X on nights that I don't go to the gym so I can lose some weight.

 

[conorvansmack]

3/23

Chin ups - 10, 7, 5

Squat - 12 air, 5 @ 135, 5 @ 165, 5 @ 195, 3 @ 215, 20 @ 225

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

It felt great to get all 20 reps. I wouldn't have gotten it without one of my friends motivating and cueing me to keep my chest up.

 

[conorvansmack]

3/26

Pull ups - 10, 8, 8

Front Squat - 12 air, 8 @ 105, 5 @ 145, 5 @ 175, 5 @ 205, 5 @ 230

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

KB swings - 10 @ 25, 10 @ 35, 10 @ 45, 10 @ 55

Lap pull downs - 10 @ 135, 10 @ 165, 8 @ 195, 5 @ 225

I'm working in Albany, NY this weekend and found www.albanystrength.com. Fantastic place. $5 per workout, lots of power racks, and they have chalk! I hope to make it back on Monday morning before I fly back home.

 

[conorvansmack]

3/31

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 225, 5 @ 260, 5 @ 290, 3 @ 315

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 165, 5 @ 200, 5 @ 230, 6 @ 250

Power Clean - 5 @ 125, 3 @ 135, 3 @ 150, 5 @ 165