Training Log: 5/21/14

3 Breath Pause Squat:
1x8 Bar
1x5 95
1x3 135
1x2 185
3x3 235

Frankenstein Squat:
3x6 185

Bench:
1x12 Bar
1x10 95
1x8   135
1x6   185
3x3   235

T-Bar Row:
1x12 45
1x10 90
3x8   135

Plank:
2x90 seconds

Random Tuesday Thoughts and Bonus Training

I'm coming to the point where the minimal amount of work I have to do to progress is increasing. I have to attack my weak points harder and more often. I also have to prioritize recovery even more than I already have. Today I went in for an extra workout for weak points in my squat, namely my quads and abs.

Lunges (each leg):
3x6 135

GHD Sit Ups:
3x12 Body

Leg Extensions:
3x10 90

It's summer and I wanna relax and enjoy it, but I also don't want to lose my edge. At the same time, however, I know from experience that a temporary gung-ho attack mode only gets you so far. It's really consistency over time that produces champions, and every winner has periods of backing off.

Training Log: 5/19/14

So, it's been a while, yet again. Now that it's summer, though, I think I'll start updating this blog regularly again. Following is today's squat focused workout. It's my deload week so nothing too crazy. I even threw some movements in that I don't normally do.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
1x1 325
2x3 275

Iso-Lateral Leg Press:
3x8 340

One Arm DB Press:
3x6 65

Pull Ups:
3x8 Bodyweight

Back Extensions:
3x10 45

GHD Sit Up:
2x12 Bodyweight

Just a note: I did the GHD sit ups like Dan Green does, focusing on extending out, and not all the way down like CrossFitters do.

Training Log: 4/28/14

First training log on here in over a month. Figured I should keep up with this now that my life is slightly less hectic.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
4x3 315

Press:
1x8 Bar
1x4 95
3x4 135 (sprained my wrist a while ago so I have to take it easy on presses)

Deficit Deadlift (2 inches):
2x5 135
1x3 225
1x2 275
4x3 315

Pause Deficit Deadlift:
5x3 225


Stay Strong,
JB

Ramble

So it's been a while since I've posted anything on here. I think I'll just ramble a bit for my first post back. Recently, I competed at my first full powerlifting meet. I ended up taking 5th in the open and 1st in the 18/19 age group at the 181 weight class. This was about a week and a half ago. There's just this feeling of satisfaction contentedness that I've been experiencing. That's great and all, but I can't help but feel like I need to get that hungry feeling back. I just want to raise my total above 1300 as soon as possible and if I don't train harder than a starving wolf chasing a deer, I won't get there by my next meet.

On a somewhat unrelated note, deficit deadlifts, pause deadlifts, and breathing pause squats are the greatest exercises I have ever done. One day these exercises will help me pull 300 kg and a 250 kg squat. Honestly, I don't even really care about my bench anymore. It's just a means to a total now.

Stay Strong,
JB