06-14-2014, 09:18 PM | #1 |
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NorthStrong's Training Log
At the behest of SCWolf, I've decided to start keeping a training log here to just give you all an idea of how I'm doing things since a couple of you were curious about how things are structured with my training.
Some background info on me that is hopefully relevant Started lifting in December 2012, so about a year and a half of training. Had pretty bad training ADD for a while. Started at 196lbs, sitting at around 205 right now. Started out doing a starting strength thing, then a few months of greyskull LP, then 5/3/1 for like 2 cycles, then 16 weeks of the juggernaut method, back to 5/3/1 for about 6 months, and have been training on an RTS system since about december of this year. All kinds of different training has been done, and I should have stuck to fewer things, for longer. I have my first powerlifting meet coming up on June 28th. I'll start logging my sessions in here starting on Monday, which will be the first session of the week before meet week which will be more or less of a deload. Here we go!
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06-16-2014, 05:11 PM | #3 |
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Re: NorthStrong's Training Log
2 Weeks out from CPF Nats
Squat x 3 @ 10, 5% bar x 10 95x3 135x3 185x3 225x3 275x3 315x3 355x3 385x3 @ 9.5 (PR, just a bit over opener) 365x1 felt like ballz Pause Bench x 3 @ 10, 5% barx10 95x5 135x3x2 175x3 205x3 225x3 245x3 @ 10 (PR, also, spotter grabbed it a bit but I know I had it) 230x1x3 (for practice with singles) Commentary Happy with this session. The triples will be just over my opening attempts, and both went well. IDK why the 365 felt so heavy for squat, but it folded me over and I was like whatever I'll go bench. Meet is very soon, and I'm getting really excited. Thank you for following along!
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SCWolf's chitty powerlifting friend Last edited by NorthStrong; 06-16-2014 at 10:12 PM.. |
06-17-2014, 10:46 PM | #4 |
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Re: NorthStrong's Training Log
2 Weeks out from CPF Nats Secondary Sh!t
Pause Squat x 2 @ 9, 6% bar x lots 135x5x2 185x2 225x2 275x2 315x2 @ 8 335x2 @ 9 315x2 @ 9 (elbows up, upper back got loose) Spoto Press x 2 @ 9, 6% 135x10 155x2 175x2 205x2 225x2 @ 8 235x2 @ 9.5 220x2 @ 9 Press x 5 @ 10, 6% bar x10 95x5 115x5 135x5 @ 10 (shame) 125x5 @ 10 Commentary Alright session tonight. Went at like 11:30pm. Had to pause squat first (was supposed to be spoto press first) due to equipment usage etc. Not a big deal though. Pause squats were meh, felt really tight still from yesterday. 335x2 was harder than it should have been. Spoto pressing was alright. 225x2 moved very well, 235x2 not as well. I find this movement very stressful on the pec tendon for some reason, I might rotate it out of my programming after the meet for this reason. Pressing was alright too. No rest between the bench stuff and overhead stuff, so it was maybe a bit sub par compared to what it could have been. My press strength has gone down since not prioritizing it as much. Might change that after the meet as well since overhead stuff is cool. 135x5 was meh, best rep pr is 135x8. That was it for tonight. Lats and abs and calves tomorrow.
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06-17-2014, 11:15 PM | #5 |
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Re: NorthStrong's Training Log
I need to start training calves more. What are you going to be doing for calves?
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06-17-2014, 11:28 PM | #6 |
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Re: NorthStrong's Training Log
Calf raises
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06-17-2014, 11:30 PM | #7 |
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Re: NorthStrong's Training Log
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06-18-2014, 12:22 PM | #8 |
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Re: NorthStrong's Training Log
I brought my calves up from 13.5 to 17.25 inches in 2.5 years.
Calves 3 times a week. I have two calf routines. Day 1: 4x12 standing calf raise, done in smith machine on a block. 4x15 seated calf raises. I usually keep the weight the same on the second session and try to do 13 or 14 reps, and then increase the weight the next session. Day 2: Standing calf raises with weighted pack. 100 reps. Add 5 lbs to this every 2 weeks or so. After resting for 5+ minutes, I then take the same weight and start with 20 reps. Rest 1 minute. Do 30 reps, rest 1 minute, do 40 reps, rest 1 minute etc until I fail a set. The most important factor for growth that I've found: full ROM with no bouncing. You must absolutely squeeze out fully at the very top of the ROM. This is extremelyyyy important because it's the only way to fully engage the gastrocnemius. If you stop short you get very little contraction of the gastroc and get mostly soleus activation.
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Last edited by Reach; 06-18-2014 at 12:25 PM.. |
06-18-2014, 12:30 PM | #9 |
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Re: NorthStrong's Training Log
So much calf talk
more squat talk pls But yeah I'm mostly doing them to try and improve ankle flexibility, letting it stretch really hard at the bottom, just doin a couple sets of 10 ish with light weights 2x a week. My calves are like 17.5 without doing anything so I'm not concerned with size really.
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06-18-2014, 12:39 PM | #10 |
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Re: NorthStrong's Training Log
17.5 doing nothing.
I don't like you :( Mind you I have 8 inch ankles so I wasn't exactly blessed in that department. Squat is by far my least favorite of the big 3. But if we want to talk squats, how often do you pause squat? I noticed above that you were doing them. You do them ATG? ATG pause squatting is by far my favorite way to squat.
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06-18-2014, 01:34 PM | #11 |
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Re: NorthStrong's Training Log
I just checked and have 10" (c)ankles.
But yeah I hate pause squatting lol, pretty much been doing it 1x a week. I try to go right to where I would in a normal squat, just to train it in a more specific manner. Further out I might do them with a higher bar position and a closer stance, deeper depth kinda thing. Dan Green and Ed Coan are both big fans of that variation.
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06-18-2014, 07:31 PM | #12 |
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Re: NorthStrong's Training Log
Yeah I just started squatting again tonight actually after a huge hiatus because of my injury...been stretching a lot though these past few months, and squatting felt good tonight.
I guess I do that variation, since I do high bar, moderate stance, ass to basically the floor and pause for 2 seconds. Brutal, but fun. I don't know if I'll ever get back up to a 385x3 squat but I guess I'll see. For the time being I'll see if I can stay ahead of you on bench ;)
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06-18-2014, 07:36 PM | #13 |
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Re: NorthStrong's Training Log
Get your form down and you won't have any issues with that.
My goal is to keep up with him lol
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06-18-2014, 09:33 PM | #14 | |
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Re: NorthStrong's Training Log
Quote:
Yeah high bar close stance squats are godo to just teach you to push with your quads if you are a PC dominant kinda person, since for a while in the powerlifting world it was considered wrong to squat with your quads at all, lol. You're pretty much fukn ahead of me on bench you kuntbag. At like a whole person lighter bodyweight.
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06-19-2014, 12:56 AM | #15 |
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Re: NorthStrong's Training Log
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06-19-2014, 09:08 PM | #16 |
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Re: NorthStrong's Training Log
Stuff
Deadlift x 3 @ 10, 6% 135x5 185x3 225x3 225x3 275x3 315x3 355x3 @ 8 375x1 @ grip failure, this is new. Close Grip Bench x 2 @ 9, 6% barx10 95x5x2 135x2 185x2 205x2 225x2 @ 8 235x2 @ 9.5 Front Squats bar x10 135x5 185x5x3 (forgot squat shoes, knee hurting) Pushdowns Commentary Terrible day.
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06-20-2014, 09:47 PM | #17 |
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Re: NorthStrong's Training Log
8 days out CPF Nats
3ct Pause Bench x 2 @ 9, 5% 135x2 155x2 175x2 195x2 215x2 @ 8 215x2 @ 8 220x2 @ 9 210x2x2 Stiff Leg Deadlift x 5 @ 9, 5% 135x5 185x5 225x5 275x5 @ 9 260x5 @ 9 (farted hard mid set was lols / lost concentration tryin not to sh!t srs!) Incline x 5 @ 9, 5% bar 115x5 135x5 165x5 @ 9 155x5 @ 9 Commentary Solid session, feeling sliightly better. Had a headache and was a bit dehydrated / needed to chit today so it wasn't awesome or anything but I got in a final bit of work. One week out!
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06-22-2014, 05:31 PM | #18 |
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Re: NorthStrong's Training Log
Fluff n Buff
Bent Rows 135x5 155x5 175x5 155x5 155x5 135x5 Abs 2 sets Calves 2 sets Pushdowns 2 sets Curls 2 sets Commentary Tired today. Now begins my "deload" leading into the meet. 6 days out.
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06-22-2014, 11:21 PM | #19 |
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Re: NorthStrong's Training Log
How'd the calf training go
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06-22-2014, 11:54 PM | #20 |
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Re: NorthStrong's Training Log
It was terribly exciting. I can't wait to not have these days in my programming anymore lol.
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