crt1530's Training Journal

[crt1530]

2008.07.23

Bench Press
155x5x1
185x5x1
215x5x2
230x4x5

Deadlift
315x4x1
365x4x1
425x3x2
485x3x3
515x2x3

Notes
Everything felt pretty good. No belt. The last few deadlift PRs I've had, I have used a belt, but I never really wear it for submaximal lifts in training.

1:10

 

[GenHoth]

That bench looked easy for you! (the vid)

 

[crt1530]

Originally posted by: scootermaster
That's a "powerlifting" bench, no? With the legs pulled back (knees not at 90) and the arch in the back and all that, right? And are you belted up there? Couldn't quite tell.

Regardless, nice weight.

Different powerlifting federations have different rules, but the biggest powerlifting federation requires:
1. Feet flat on the ground.
2. Butt, shoulders, and head flat on the bench.
3. Pause on the chest.

As long as you satisfy these rules, you're doing a "powerlifting" bench press. Arching places your shoulders in a safer position. No. I don't wear a belt when I bench press.

 

[crt1530]

2008.07.24

Recovery

Lawn Mowing
30 minutes

Stretching and Myofascial Release

 

[crt1530]

2008.07.25

Sheiko CMS/MS Prep Week 4 Day 3

Squat
255x5x1
305x4x1
355x3x2
405x3x3
430x2x3 +belt

Bench Press
155x5x1
185x4x1
215x3x2
245x3x6

Squat
280x4x1
330x3x1
380x3x5 +belt

Notes
I need to start getting to the gym earlier. I'm always bumping up against closing time. Thanks to my tardiness, I was in a hurry today and didn't have any time for accessory movements. As usual, my back was still sore from deadlift day. I did resist belting up for the sets of 405, though. All the bench press sets were done on two minute intervals, so the bench is definitely due for an increase.

1:15

 

[crt1530]

2008.07.26

Recovery

Treadmill Walking
3.3mph for 30 min

Stretching and Myofascial Release

Chin-up
BWx12,8,8,7,7

Press
65x10x5

Hanging Leg Raise
BWx12x3

Back Extension

Notes
I think I need to start increasing the speed or incline (or both) on my treadmill walking. My heart rate was only ~116bpm at the end of my walk, which is just barely 60% (even less if you use the Karvonen method). I figure I should be getting it to 60+% for 25+ minutes. We'll see. I'm going to keep playing around with it. I'm trying to find the sweet spot between "not enough to help recovery" and "too stressful." My guess is that I'm still on the low end of the scale.

 

[crt1530]

2008.07.30

Squat
255x3x1
305x3x1
355x3x2
405x2x2
455x1x1
501x1x1
526x1x1 45lb PR

Bench Press
155x3x1
185x3x1
215x3x2
245x2x2
275x1x1
301x1x1 15lb PR

Notes
It was a good day in the gym.

501lb squat
http://www.youtube.com/watch?v=YYv26ax55cg

526lb squat
http://www.youtube.com/watch?v=jQ_ryaurGgM

301lb bench press
http://www.youtube.com/watch?v=kCkLUgzaCXk

 

[crt1530]

2008.07.31

Recovery

Lawn Mowing
30 minutes

Treadmill Walking
3.3mph @ 1% incline for 30 minutes

Stretching and Myofascial Release

 

[Special K]

Hey, I didn't read your entire journal, but I'm curious - what's your diet like now? How many calories are you eating? Are you bulking, cutting, etc?

 

[crt1530]

I have averaged about 1.6lb of weight gain per month over the last two years. I haven't attempted to drop weight during that time. Repeatedly bulking and cutting slows down strength gains. I try to maintain a slight caloric surplus and gain weight slowly. Right now, I eat ~3100kcal on non lifting days and ~3700kcal on lifting days. I try to get that many calories no matter what. Sometimes I'll eat more if I have an extra snack or have dinner with others.

 

[gramboh]

Nice PRs man! Looks strong and smooth in the vids, really nice squats. Quick question, how long have you been training for?

 

[crt1530]

Originally posted by: gramboh
Nice PRs man! Looks strong and smooth in the vids, really nice squats. Quick question, how long have you been training for?

I've been lifting weights for a long time, but only started what I would consider "training" last year. Before last January, I had never done any deadlifting or barbell bench press.

 

[crt1530]

2008.08.03

Recovery

Treadmill Walking
3.3mph at 2% for 30 minutes

Stretching and Myofascial Release

 

[crt1530]

2008.08.04

Recovery

Treadmill Walking
3.3mph at 2% incline for 30 minutes

Stretching and Myofascial Release

 

[crt1530]

2008.08.05

Sheiko CMS/MS Prep Week 1 Day 1

Squat
255x5x1
310x4x2
360x3x2
410x2x5

Bench Press
155x5x1
190x4x1
220x3x2
250x3x6

Chin-up
BWx12,9,7,7,7

Squat
255x5x1
310x5x1
360x4x5

Hanging Leg Raise
BWx12,10,10

Notes
Back felt perfectly fine. Not trying to be a hero on Friday and giving myself an extra day of rest (yesterday) were good decisions. Bench and squat training maxes are 312.5 and 512.5 respectively. I'm not jumping to a 526 training max for the squat because I think the beltless squatting and 6.25lb/month jumps are working well for me.

 

[crt1530]

2008.08.06

Recovery

Treadmill Walking
3.3mph at 2% incline for 30 minutes

Stretching and Myofascial Release

 

[crt1530]

2008.08.07

Deadlift
315x4x1
365x4x1
425x3x2
490x3x5

Bench Press
155x6x1
190x5x1
220x4x2
235x3x2
250x2x2
235x3x2
220x4x1
205x6x1
190x8x1
155x10x1

Notes
Deadlifting is hard.

Motivation was low today. I was still a bit sore from squatting on Tuesday. I got the main lifts done and got out.

1:20

 

[conorvansmack]

I just watched your videos and dude, that's impressive. Aside from practice, how do you keep your knees so far back? Your shins look like they're extremely close to vertical! Is there anything you keep in mind while descending?

 

[crt1530]

Originally posted by: conorvansmack
I just watched your videos and dude, that's impressive. Aside from practice, how do you keep your knees so far back? Your shins look like they're extremely close to vertical! Is there anything you keep in mind while descending?

One of the main reasons why knees come forward is that they are coming in/buckling to the center of your body. You need to focus on keeping your knees spread (i.e. keep them pointing in the same direction throughout the rep).

Take a stance with your heels about shoulder width (slightly more or less depending on your biomechanics). Your toes/feet should be angled slightly out (15-30 degrees). When you squat down, you want your knees to track in the same direction as your toes/feet. If you let your knees come in, you put additional torque/stress on your knees and they will drift forward.

 

[conorvansmack]

So you're saying that focusing on forcing my knees to the outside will keep them from drifting forward toward my toes?

 

[crt1530]

Yes.

 

[crt1530]

2008.08.08

Recovery

Treadmill Walking
3.3mph at 2% incline for 30 minutes

Stretching and Myofascial Release

 

[crt1530]

2008.08.09

Sheiko CMS/MS Week 1 Day 3

Bench Press
155x5x1
190x4x1
220x3x2
250x3x5

Squat
255x5x1
310x4x1
360x3x2
410x3x6

Bench Press
175x5x1
205x4x1
235x3x5

Chin-up
BWx12,9,7,7,7

Hanging Leg Raise
BWx12x3

Notes
Today was interesting. Per usual, my back was sore from deadlifting, but something strange was going on during squats. The pain of effort (Mel Siff's term) was just nonexistent once I had the bar on my shoulders. It felt like I was sitting in a control room and pressing buttons and wasn't getting the usual feedback of "hey, this is hard." I don't know if it was physiological or mental, but I definitely noticed a difference. The bar wasn't moving especially fast, but it just didn't feel difficult. The only thing that felt particularly difficult today was the last two sets of HLRs. I had a slight stitch in my stomach from drinking a lot of water during the session.

1:45

 

[crt1530]

2008.08.10

Recovery

Lawn Mowing
30 minutes

2008.08.11

Recovery

Treadmill Walking
3.3mph at 2% incline for 30 minutes

Stretching and Myofascial Release

 

[crt1530]

2008.08.12

Sheiko CMS/MS Week 2 Day 1

Bench Press
155x5x1
190x4x1
220x3x2
250x3x3
265x2x3

Squat
255x5x1
310x4x1
360x3x2
410x3x5

Bench Press
175x4x1
205x4x2
235x4x4

Chin-up
BWx12,9,7,7,7

Hanging Leg Raise
BWx12x3

Notes
Good session. Everything felt solid. No thoughts of belting up. Good pacing (2min/set on almost all bench sets).

1:35