First PL meet training log
Looks like my log was deleted, no big deal I have a hard copy. I just returned from Mexico and tomorrow I am starting my new 4 day TM split and I will be adding in some short Metcons.
Tomorrow is squat volume....
bummer dude. Your whole log was the last month? They lost all data from about 12/20 to 1/26...
Please post your new program. I'm doing a weird TM split and am curious to see yours....
there's a lot of fluff in the formatting but see attached.
[edit: not stalking you or anything, but used your log to test out a command line type script i posted in E&P]
Last edited by veryhrm; 01-29-2012 at 08:53 PM.
I started my log right after christmas, so yes the whole thing was lost =(
I have been ding TM for about the last 3 months and today was my first day of this new 4 day split. Looks like this:
Sun: Upper Volume
either CG bench or LTE's
Mon: Lower body volume
Squat: 3x5, 1x10
Speed DL/RDL alternating weeks
Maybe some leg press
Thur: Upper Intensity
Bench 3x2 increasing weight each set
push press 3x2
any other assistance I feel may be needed
Fri: Lower intensity
Squat 3x2 increasing weight each set
DL 3-5 singles (gonna play around with this rep scheme at some point)
Assistance as needed
Met cons will be short and heavy and performed as I have time for. New baby at home so sometimes Im really short on time.
270x5,5,5 Belted up for these. Rib injury feels 98% healed. Was able to use normal tightness on belt.
225x10 no belt
Leg press--haven't done these in probably 10 years!
198lbs per side 3x10
400m row sprints with 3min rests in between:
1:28, 1:26, 1:30
Haven't rowed since my CF days, probably 8-10 months ago. These were hard, especially with jelly legs. I think I used to row 500m in the time it took me to do 400m. Oh well. Glad to be back in the gym after being out of town since Wed.
There's my old log, thanks! I have no idea how you recovered that!
Originally Posted by veryhrm
Also, there has been another change, kind of a big one. i cannot compete in the meet I was training for in April because it is a meet you have to qualify for to enter. So needless to say I found a USAPL meet in Southern IL in May that I will sign up for. More time to get strong, I'll take it! I think the USAPL allows knee sleeves in the raw division where the AAPF did not. I like that too.
255x2, 260x2, 265x2
All work sets felt great, going to bump it 5lbs next week
Push Press: All press and pp start from the ground unless I post otherwise.
170x2, 175x2, 180x2
Work sets were easy. It's been a long time since I have done PP so I started with a conservative weight.
Met Con work:
25lbs weighted pullupsx5 supersetted with
25lbs weighted dipsx10.
3 rounds with 1 min rest between each.
I'm not going to be timing met cons as they are not my main focus. I make them up on the fly based on whats available at the gym and what kind of mood I am in. They are really just used to get me a good, fast sweat.
Tomorrow is Lower intensity.
305x3, 310x3, 315x2--Mentally failed on the last rep. I could've had it
405x1,1,F Last set got to right below my knees. DL has kind of been stuck for a while. Not sure what to do with it. Maybe ignore it for a while like RobIs recommended in my old log. Maybe do rack pulls for a couple of weeks??
Overall just an average workout. I went in totally fasted because the day got away from me and I had to squeeze it in. In general, I haven't been getting the calories in like I need to. Next week will be better.
Sunday is Upper volume!
Ascending triples on Intensity? Cool....
Too bad about the DL. How many weeks did you rack pull? My coach will have people rack pull for 7 weeks straight without attempting a single normal DL...