First PL meet training log

[bigstve121]

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....

[Rob Israel]

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....

[veryhrm]

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]

[bigstve121]

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
Bench 3x5
Press 3x5
either CG bench or LTE's

Mon: Lower body volume
Squat: 3x5, 1x10
Speed DL/RDL alternating weeks
Pendlay rows
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)
GHR
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.

[bigstve121]

Volume legs:

Squat
45x10
135x5
185x5
225x5
255x3
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

GHR
25x10,10,8

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.

[bigstve121]

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]

There's my old log, thanks! I have no idea how you recovered that!

[bigstve121]

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.

[bigstve121]

Upper Intensity

Bench
45x10
135x5
185x5
225x3
245x1
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.
135x2
155x2
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.

[bigstve121]

Lower intensity

Squat
45x10
135x5
185x5
225x5
275x3
305x3, 310x3, 315x2--Mentally failed on the last rep. I could've had it

DL
135x5
225x3
315x3
365x1
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!

[Rob Israel]

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...