Walter's Competition Training Log

[Walter Palmer]

Tuesday, 13 January 2015

SQ - warm-up
DL - 445x1, 410x4, 420x4, 410x4, 405x4
CGB - 240x6, 245x6, 250x6, 235x6

Another day in NYC working out with Michael "Hideyoshi" Wolf. Still on short rest per yesterday's entry but feel pretty pleased with the amount of relatively heavy DL volume I got in today. By next week, I should be well back on cycle and feeling even better. Wanted to try some handstands today given Wolf's inspiring performance yesterday, but ran out of time.

[Walter Palmer]

Thursday, 15 January 2015

Pin SQ - 325x5, 335x3, 345x3, 330x3, 325x3
BP (t&g) - 265x3, 270x3, 275x3, 260x3
PR - 115x6, 120x6, 125x6, 115x6

Back home and good workout. Pin SQ's continue to go up. Legs and back felt okay today.

[Walter Palmer]

Friday, 16 January 2015

SQ - warm-up
Deficit DL's (2") - 410x3, 420x3, 410x3, 405x3
Slingshot BP - 285x3, 300x3, 315x3, 305x3, 290x3
Pendlay Rows - 190x6, 200x6, 210x6, 195x6

Feel good about the overall volume of DL's this week even though the top-end was not that high. Between the regular and deficit DL's, I pulled 29 reps at 405 or above. Today, I had hoped to progress the weights on the DL but could not. I could never catch up with the short rest from earlier in the week given the current volume. I'm not going to do crap over the weekend and hope to go into Monday fresh and ready to progress the lifts. That being said, the BP's were easy and the Pendlay Rows felt strong, so made progress in both of those areas. New weekly metrics below.

Weekly Volume/Tonnage (includes supplemental lifts)

SQ - 28 / 9,870
BP - 96 / 21,665
DL - 53 / 16,730

[Bryan Dobson]

Nice tonnage. Are you tabulating your rowing assistance?

[Walter Palmer]

Nice tonnage. Are you tabulating your rowing assistance?

Pendlay Rows are going into the DL numbers. Current variants that feed into the numbers are:

SQ - Competition, tempo (haven't done past two weeks), pin SQ
BP - Competition, close grip, 2 ct. pause, touch and go, press, slingshot
DL - Competition, deficits, paused, pendlay rows

[Bryan Dobson]

Ok. I haven't been counting my lever rows Since I am supporting myself with one arm and leg on a bench( lower back sparing)Plus I am simply tabulating pressing and lower body..when lever rows move to an off the floor variant I will record.

This is a fun a measure!

[Walter Palmer]

Monday, 19 January 2015

C-SQ - 425x1, 405x2
C-BP - 290x1, 285x3, 275x3, 265x3
Pin BP - 255x3, 260x3, 265x3, 245x3
DB Curl - 45x3x10

Felt good going into today - well-rested, 9 hours sleep a night, good diet, no real activity this weekend - but the weights on the SQ crushed me and did not get in planned work. Regrouping and strategizing now. On other hand, while my elbows are not feeling great, my BP's are strong.

[Walter Palmer]

Tuesday, 20 January 2015

SQ - warm-up
DL - 435x1, 420x3, 405x3, 385x3
CGB - 245x, 245x7, 225x7
Chins (neutral grip) - BWx3x8
HLR's - BWx3x12

[Walter Palmer]

Update/Status on training and programming..

Last week, we got the first indicators that I was hovering near the overreach point and then got strong confirmation on this past Monday when the weights crushed me despite good rest and diet over the weekend. My analysis consists of: 1) I had been in a pretty heavy intensity/block the last few weeks; 2) I pushed one week into the next with short rest due to schedule and could never catch up the next week (in NYC when started to feel regression; 3) I pushed the weights on my DL's the last couple of weeks and pulled a lot of reps over the 405 mark including deficits (29 pulls over 405 last week); 4) I can grind through the DL's but the SQ's are what is being most effected.; 5) I'm not having any tweaks, soreness, etc. like normal under-recovery, I'm just not handling the weight from a CNS or overall system perspective.

Jordan's programming already had me dialing down the volume significantly for this past week. I just arrived at burn-out a week or so early because of above factors. So, plan this week was to do de factor deload week. I was going to miss Thursday due to last minute trip anyway, so planned on pushing Thursday and Friday together, skipping the deficit DL's, and lowering volume. Travel disruptions got me home late yesterday so missed that workout too. Also, left knee has been bothering me this week for unknown reasons.

Did a little upper body work this morning which I will log later.

Where do I go from here? The hope is that this deload week has got me recovered enough to have two good weeks of intensity before tapering for the Feb. meet. Getting ready to head to airport to go to Barcelona and have most of my gear packed for the trip. The concierge has identified a nearby gym for me that will, hopefully, have what I need. Not sure how good the work will be there but will hope for the best. I still think the amount of work/volume that I have done the past four weeks has got me moving forward and wouldn't rule out some new PR's in Feb.

[Karl Schudt]

With all your travel, I can imagine it's difficult. I'm lucky to be so stationary, from a gainzZz standpoint.