Walter's Competition Training Log

[Walter Palmer]

Saturday, 5 December 2015

CGB - 255x3x4
PR - 140x3x4

Well, after a frustrating session a couple of days ago, today was pretty good. It wasn't a lot but the CGB's and PR's were pretty easy and probably near all-time weights for the rep schemes. I don't keep close track of that type of stuff, but 140x3x4 on the PR that felt easy is probably pretty good to my all-time 1RM of 160. Rib issue turned out to not be a big deal but we will test that tomorrow with DL's.

[Walter Palmer]

Sunday, 6 December 2015

DL - 445x1, 465x1, 425x3x3
Pendlay Rows - 245x3x5
BB Curls - 80x3x8

Another decent day in the gym. The 465 pull was around RPE 8 - https://youtu.be/qBUucGmolWI - and the back-off sets were good work but all very manageable. The Pendlay Rows continue to progress and I have really strengthened my back this year. Ribs gave me no problem. I remember having something like this happening several years ago on a DL. A little pop or strain that had no implications whatsoever.

[Walter Palmer]

Tuesday, 8 December

C-BP - 305x1, 320x1, 285x3x3
RDL - 285x2x5
BB Shrug - 495x5
PR - 150x1, 160x1, 145x2x3

Did half hour of cardio yesterday. Ugh. Today was pretty good. The 320 was well paused but butt absolutely came up off the bench on the press. Not happy with form right now - not staying tight throughout the move but the strength seems to be there. The 160 press ties my all-time PR that I did in summer of 2014, I think. Goes to show a couple of things...one, I haven't really training it all that well; two, I'm stronger overall from the BP's and DL's. Think I could do 170 which is not a crazy high number but I am a strict presser that gets no bounce on a first rep.

[Walter Palmer]

Wednesday, 9 December 2015

SQ - 385x1, 405x1, 375x3x3
CGB - 255x2x5

This is the best the SQ has felt in six weeks or so. Still a long way off from peak, but feel like I can start moving some heavy weight again.

[Bryan Dobson]

Some good foundation for momentum being laid here.

[Walter Palmer]

Some good foundation for momentum being laid here.

Thanks, Bryan. I've mapped out a plan to take me over the next two weeks with the idea of testing PR's on 12/23. Don't know if I will be able to do that while mixing in more conditioning/cardio and dropping a few pounds or not, but going to put best foot forward.

[Walter Palmer]

Thursday, 10 December 2015

Prowler walks - 140x6x100'
Treadmill - 30 mins.

[Walter Palmer]

Friday, 11 December 2015

BP w/2ct pause - 275x1, 285x1, 260x2x3
PR - 150x1, 145x2x3
Chins - 3x7
HLR - 3x12
Treadmill - 30:00

[Walter Palmer]

Saturday, 12 December 2015

DL - 455x1, 485x1, 445x3x3
Pendlay Rows - 250x3x4
LTE - 115x3x10

The 485 pull left plenty in the tank - https://youtu.be/8kyQZWD-p9U - but the triples were hard work. On the heavy single, I'm doing a better job of keeping my hips up but still pushing the bar just a bit at start. Not as bad as it was and I get it right back under control quickly but still something to work on.

If I'm going to mock meet on 23rd, this may be my last super-intense DL day. Haven't figured it out for sure, but will definitely have one more DL day before then but that might be a top single and then maybe a back-off double. Don't know yet.

[Walter Palmer]

Monday, 14 December 2015

C-BP - 305x1, 320x1, 290x3x3
HLR - 3x12
PR - 135x1, 155x1

Please with BP today. Kept same top weights as last workout but kept my butt on the bench. Moved the triples up by 5 lbs. and got all planned reps. Planned on some additional reps on the press but left thumb was giving me problems - probably from two hours on the motorcycle yesterday - so cut them short.