Walter's Competition Training Log

[Bryan Dobson]

your bench is going up very nicely. Hamstring is coming along it seems

[Walter Palmer]

Sunday, 26 April 2015

CGB - 225x5x8
SQ - BWx15, 45x15, 65x15
Cable Row - 150x3x12
DB Front/Lateral Raise - 20x3x12

[Walter Palmer]

Monday, 27 April 2015

SQ - BWx15, 45x15, 65x10, 95x3x15
HLR - BWx3x12
Suitcase carries - 90x3x50 steps (each side)
Prowler Walks - 90x4x120'

[Walter Palmer]

Tuesday, 28 April 2015

C-BP - 295x1, 315x1, 315x1, 315x1, 275x3x3
Prowler Walks - 90x3x120'

Between the leg and my travel, I'm definitely off-program but have a couple of more trips coming up that are going to mess with training so will just continue to rehab leg and play around with some ideas on BP.

One of the things I'm working on is getting used to working with heavy weights on a regular basis. 315 was a PR for me not that long ago and so, while it doesn't really feel all that intimidating anymore, it is a bit intimidating from a mental perspective. This work is helping me get over the hump and realize that 300+ benches are no longer crushing.

[Walter Palmer]

Wednesday, 29 April 2015

SQ - BWx15, 45x15, 85x10, 135x3x10
Chins (underhand) - BWx3x8
DB Front/Lateral Raise - 20x3x10
Prowler Walks - 50x3x210'

[Walter Palmer]

Thursday, 30 April 2015

SQ - BWx15, 95x10, 145x3x10
C-BP - 315x1, 335x0
LTE - 75x3x15
BB Curl - 60x3x15

Had my massage therapist work on my hamstring today and I'm pleased with how it is going. SQ's were no problem so will continue to move them up in rehab. BP try for PR was probably too aggressive given the volume I have been doing this week and the heavy singles on Tuesday. But, it was going up from the bottom and got stuck halfway. Might I have grinded it out if it had been in competition? Maybe. So, it was a miss but did not feel all that heavy. Will probably try next weekend when I'm back in town and have had some rest.

[Oldman]

You'll get the pr soon enough, Walter! You've been putting in a lot of work lately and that may have been the issue. Also it'll be good to see the SQ coming back.

[Walter Palmer]

Thanks Ed. Slow and steady as she goes.

[Walter Palmer]

Friday, 1 May 2015

SQ - BWx15, 95x10, 135x5, 145x3x10
DL - 135x10
Cable Row - 155x3x12
BB Curl - 50x3x20
Tri Rope Pushdown - 60x3x20
Face pulls - 60x3x15

Hitting the road tomorrow for conference and not sure how much I'll get in during that time. All is fine.

[Walter Palmer]

Friday, 8 May 2015

SQ - BWx15, 45x10, 95x5, 135x5, 165x3x10
C-BP - 295x1, 275x3x3

Was at conference all week and only got in a couple of short GPP workouts doing pushups, chins, curls. SQ felt fine and will continue to move up. Had another massage and really working the hamstring and it is doing good. Did not feel strong on BP today, at all.