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crt1530's Training Journal

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2008.08.14

Bench Press
155x5x1
190x4x1
220x3x2
250x2x3
235x3x2
220x4x1
190x6x1
155x8x1

Deadlift
225x3x1
315x3x1
365x2x1
405x1x1
455x1x1
495x1x1
545x1x1
585x1x1

Deadlift to Knees / Epic Failure
635x0x3
625x0x1
615x0x1

Notes
Bench press felt really easy and I wasn't sore at all today, so when I looked at the clock and saw that I'd be cutting it close to get all my regular work in, I decided to try for a deadlift PR. Didn't have it in me today. I think I could've got 615 if I had gone for it before the first four failed attempts. Oh well. Enjoy the video.

http://www.youtube.com/watch?v=xt5WPjg9VY0
 
2008.08.16

Sheiko CMS/MS Week 2 Day 3

Squat
255x5x1
310x4x1
360x3x2
410x3x5

Bench Press
175x5x1
205x4x1
235x3x5

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

Squat
255x5x1
310x5x1
360x4x4

Notes
Had a number of things conspiring against me today (irregular sleep, poor diet yesterday, and Thursday's deadlifting), but it turned out pretty well. I didn't belt up at all and made it through the session in record time. It was really hot here today (~100) and I drank a lot of water while I was at the gym (48oz). Consequently, when I got to the end, I was pretty sure that I would puke if I finished off with hanging leg raises.

1:15
 
2008.08.20

Squat
255x5x1
310x4x1
360x3x2
410x3x5

Bench Press
155x5x1
190x4x1
220x3x2
250x3x6

Notes
Decided to get in and get out.

0:55
 
2008.08.23

Sheiko CMS/MS Week 3 Day 3

Squat
255x5x1
310x4x1
360x3x2
410x3x3
435x2x3

Bench Press
155x5x1
190x4x1
220x3x2
250x3x6

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

Squat
255x6x1
310x6x1
335x6x4

Notes
A good session. Bench press felt much stronger than on Wednesday (better sleeping and eating). A bit long since I spent ~10 minutes talking to one of my gym friends and had to move my car (somebody doing maintenance on the building next to where I had parked). Belted up for the doubles at 435.

1:40
 
2008.08.26

Sheiko CMS/MS Week 4 Day 1

Squat
255x5x1
310x4x1
360x3x2
410x3x7

Bench Press
160x5x1
190x4x1
225x3x2
255x3x2
270x2x3
255x3x2

Chin-up
BWx13,9,8,7,7

Dip
BWx13x5

Hanging Leg Raise
BWx13,13,10

Notes
This is the first session where I have used more than 315 (318.75) for my bench press training max. No belt on squats and all squat and bench press work sets were done on three minute intervals. I'm using the belt less and less these days. I haven't used it for anything under 85% on squats this cycle.

1:35
 
2008.08.28

Sheiko CMS Week 4 Day 2

Bench Press
160x5x1
190x5x1
225x5x2
240x4x5

Deadlift
315x3x1
365x3x1
430x3x2
490x3x3
520x2x3

Notes
My chest was a bit sore from the dips on Tuesday, but on the whole, I felt strong today. No belt on the deadlift and all the reps were easily locked out. Starting next week, I'll be using 495 for 80% on deadlift. The bar just looks so much better every time you add an extra set of 45s.

1:05
 
2008.08.30

Sheiko CMS/MS Week 4 Day 3

Squat
255x5x1
310x4x1
360x3x2
410x3x3
435x2x3

Bench Press
160x5x1
190x4x1
225x3x2
255x3x6

Squat
285x4x1
335x3x1
385x3x5

Notes
Lost track of time today and got to the gym a bit late (5:40 and it closes at 7:00). Just did the bare essentials.

1:20
 
2008.08.31

Accessory Work

Chin-up
BWx13,9,8,7,7

Hanging Leg Raise
BWx10x5

Notes
Finished the accessory work that I skipped yesterday. Apparently, Sunday night is bicep night at my gym. One old guy (white hair) was reading a book between his sets of concentration curls. Then there was a young guy (~21) who was doing full body dumbbell cheat curls while making some orgasmic grunting sounds with each rep.
 
2008.09.02

Sheiko CMS/MS Week 1 Day 1

Squat
260x5x1
315x4x2
365x3x2
415x2x5

Bench Press
160x5x1
190x4x1
225x3x2
255x3x6

Chin-up
BWx13,9,8,7,7

Squat
260x5x1
315x5x1
365x4x5

Notes
New cycle, new training max for squat. All sets on the first round of squats (including the doubles of 415) were done on two minute intervals to save time since, as usual, I was running late. Bench press is feeling stronger every session.

Shortly after I got to the gym, one of the personal trainers--who is very full of himself--was on the bench press with his client. The trainer loaded 225 on the bar for himself and failed to do a single rep. If that wasn't funny enough, he then proceeded to do a set with 135 where he did his best manly-man grunt on at least half a dozen reps. Each grunt seemed to last a full two seconds.

1:20
 
Still plugging along as always. I admire your consistency. Pretty funny about the trainer. I'm no bench expert, but I don't masquerade as a personal fitness trainer either.
 
2008.09.04

Deadlift
315x3x1
365x3x1
435x3x2
495x3x5

Bench Press
160x6x1
190x5x1
225x4x2
240x3x2
255x2x2
240x3x2
225x4x1
210x6x1
190x8x1
160x10x1

Notes
First time using 495 for 80% triples.

1:20
 
2008.09.07

Sheiko Week 1 Day 3

Bench Press
160x5x1
190x4x1
225x3x2
255x3x5

Squat
260x5x1
315x4x1
365x3x2
415x3x6

Bench Press
175x5x1
210x4x1
240x3x5

Chin-up
BWx13,9,8,7,7

Notes
Today was a bit of a battle. I even gave myself an extra minute on the last set of squats, but did not use the belt. I attribute the lack of energy to not eating enough this weekend. Volume work and missed meals don't go together very well.

1:25
 
2008.09.09

Sheiko CMS/MS Week 2 Day 1

Bench Press
160x5x1
190x4x1
225x3x2
255x3x3
275x2x3

Squat
260x5x1
315x4x1
365x3x2
415x3x5

Bench Press
175x4x1
210x4x2
240x4x4

Chin-up
BWx13,9,8,7,7

Hanging Leg Raise
BWx10x3

Notes
Tough day. I only had one day of rest because I did the third day of last week a day late. I just powered through and focused on getting the sets done in a timely manner. Even got some accessory work in at the end.

1:30
 
2008.09.15

Sheiko CMS/MS Week 3 Day 1

Squat
260x5x1
315x4x1
365x3x2
415x3x5

Bench Press
160x5x1
190x4x1
225x3x2
255x3x6

Chin-up
BWx13,9,8,7,7

Squat
260x5x1
315x5x1
365x5x5

Notes
I took a few days off because I have been feeling particularly beat up recently. Probably not full-on overtraining, but heading down that road. I have been pretty negligent when it comes to recovery lately. That needs to change.

That second round of squats was tough today. I saw a poster at my gym announcing a free catered BBQ on October 4. I am going to set a beef brisket PR that day.

1:35
 
Originally posted by: gramboh
Sorry, what does CMS/MS mean?
Click to expand...

Candidate for Master of Sports / Master of Sports

The lifting routines I do are written by a Russian powerlifting coach. The Russians like to classify athletes (link) in most sports based on their level of skill/achievement. This lifting template was written for a powerlifter at the CMS or MS level.
 
2008.09.18

Deadlift
315x3x1
365x3x1
405x3x1
495x1x15

Bench Press
160x8x1
175x7x1
190x6x1
210x5x1
225x4x1
240x3x2
255x2x2
270x1x2
255x2x2
240x3x2
225x4x1
210x6x1
190x8x1
175x10x1
160x12x1

Notes
Switched up from triples to singles to increase my density. I've been using five minute intervals for the triples and today I did 15 singles in 15 minutes. The higher rep bench sets on the down side of the ladder were touch and go.

1:20
 
2008.09.20

Sheiko CMS/MS Week 3 Day 3

Squat
260x5x1
315x4x1
365x3x2
415x3x3
440x2x3

Bench Press
160x5x1
190x4x1
225x3x2
260x3x6

Squat
260x6x1
315x6x1
340x6x4

Chin-up
BWx10x3

Notes
I felt good today. Squats were solid and the work sets in the second round felt easier than in previous months. I bumped up the bench press work sets by five pounds. I'm going to increase my training max to 325 next week.

There were some ~16 year old boys in the gym who had absolutely no idea what they were doing. They left weight plates on the smith machine and the incline bench press. I don't ever use either of those pieces of equipment, but it bothers me when people don't put their weight away. I waited and gave them the opportunity to put it away themselves, but when they were ready to leave and still hadn't put the weight away, I made sure I got their attention (from across the weight room) and told them they needed to put their weight away. They did.

1:20
 
Originally posted by: crt1530
2008.09.20

Sheiko CMS/MS Week 3 Day 3

Squat
260x5x1
315x4x1
365x3x2
415x3x3
440x2x3

Bench Press
160x5x1
190x4x1
225x3x2
260x3x6

Squat
260x6x1
315x6x1
340x6x4

Chin-up
BWx10x3

Notes
I felt good today. Squats were solid and the work sets in the second round felt easier than in previous months. I bumped up the bench press work sets by five pounds. I'm going to increase my training max to 325 next week.

There were some ~16 year old boys in the gym who had absolutely no idea what they were doing. They left weight plates on the smith machine and the incline bench press. I don't ever use either of those pieces of equipment, but it bothers me when people don't put their weight away. I waited and gave them the opportunity to put it away themselves, but when they were ready to leave and still hadn't put the weight away, I made sure I got their attention (from across the weight room) and told them they needed to put their weight away. They did.

1:20
Click to expand...

:laugh:
 
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