kmbryl's training log: Lifting big and being awesome!

[kmbrly]

Sunday 6/21
conditioning
•Chins: 3xME:
7,6,6
•Pendlay Row: 3x8@100
5+2+1
5+3
5+3+1
•Abs: accumulate 8 minute plank:
Arms straight: 1:31, 1:00
R side: 1:01, 1:01
L side: 1:01, 0:56
On elbows: 1:31
•HIIT: treadmill push
0:20 to 1:40 work:rest X9 rounds

Monday 6/22
25 min cap for comp lifts, 20 min cap for supp. lifts

•comp squat 1@8 ,1@9, 3@9
w/4%fatigue
2x5x45, 95x5, 125x5, 155x4, 185x3,
1x215@7.5
start time:
1x225@8
1x235[1-1]@10
1x230[1-1]@10
3x205@9
end time, 25:53.

•comp bench 1@8 ,1@9, 3@9
w/4%fatigue
5x45, 65x4, 85x3, 105x2,
start time:
1x107.5@7
1x112.5@8
1x115@9
3x112@9
-4%, 3x107.5@9
end time, 25:35.

•2ct pause bench 5@7, 5@8, 5@9 w/4% fatigue
5x95@7.5
5x95@8.5
5x95@9
-4%, 5x91@9
end time, 16:30.

Tough training wee last week, plus treadmill pushes on the 6/21 made for hhaaaaaarrrrrrrddddd squatting this session. Frack, I hate missing squats! I am rocking forward a lot, I have to work on pushing back at the bottom vs coming forward then back.

Bench was okay, had some really solid reps, but my R elbow is flaring out at the bottom, need to get that R lat tighter.

Had some body work done yesterday, so good! I have been pretty lazy about rolling...oops, especially with all the heavy lifting.

[kmbrly]

Tuesday 6/23
25 min cap for comp lifts, 20 min cap for supp. lift

•comp DL, sumo 1@8,1@9, 3@9
w/4%fatigue
2x5x45 RDL, 135x5, 185x4, 210x3, 235x2, 260x1,
start time,
1x265@8 -PR!
1x280@-- fell backward at the top of the pull... seriously, I fell backward.
3x270@9.5 -PR!! x2BW [134lb]
https://vimeo.com/131837823
end time: 25:00.
-4%, 3x260@--time limit.

Didn't make it to fatigue, that's okay, my erectors were fried to crispy. Had a hitch on the 3rd rep for my 9, my timing was all jacked up, things to work on, but happy nonetheless.

•cgbp 3@7,3@8,3@9 w/4%fatigue
5x45, 5x65, 5x85,
3x87.5@7
start time,
3x90@8
3x92.5@9
-2%, 3x90.5@8.5
-2%, 3x88.5@8.5
-0%, 3x88.5@9
end time, 19:37.

•pin squat 5@7,5@8,5@9 w/4% fatigue
2x5x45, 115x5, 145x5,
5x175@7.5
start time,
5x175@8
5x180@9
https://vimeo.com/131837899
-4%, 5x173@8.5
end time, 20:36.

Really working on the push back at the bottom of the squat, trying to keep away from developing bad habits when the weight gets heavy.

Thursday 6/25
20 min cap for supp. lift

•squat w/chain*
3@7,3@8,3@9 w/4%fatigue
2x5x45, 95x5, 125x4, 135*x3,
3x165*@7
time start,
3x175*@7.5
3x180*@8
3x185*@9
https://vimeo.com/131838169
-4%, 3x177.5*@9
end time, 20:10.

Woohoo! Happy with these numbers today! Squatting with chains is so badass.

•tng bench 3@7,3@8,3@9
w/4%fatigue
45x5, 65x4, 85x3,
3x100@7
time start,
3x110@8
3x115@9
-2%, 3x113@8.5
-2%, 3x110.5@9
end time, 17:00.

Kept the elbows in, all solid work sets.

•conditioning
-ME chin-up X1, f/b sub max 10x2 w/30 sec. rest: 7, completed 10x2
-8min GHD sit-ups: 103
-HIIT: erg
0:20 to 1:40 work:rest X9 rounds:
avg. watt...
283, 319, 329, 319, 329, 329, 319, 319, 264

I was programmed to do deficit deadlifts today, but my erectors are still so trashed from comp deadlift day, opted to do some conditioning for recovery.

[kmbrly]

Monday 6/30
[I]-ME chin-up X1, f/b sub max 10x1 w/20 sec. rest:[\I]
6[7-1], completed 10x1

...25 min cap for comp lifts, 20 min cap for supp. lifts

•comp squat 1@8 ,1@9, 3@9
w/6%fatigue
2x5x55, 105x5, 135x4, 165x3, 195x2,
225x1
start time:
1x230@8
1x240@9 -PR!
https://vimeo.com/132286966
YESSSS!!!! On the road PR? Frack yes!!!! Need to keep those knees out, but I've been chasing a squat PR for awhile, so happy happy happy

-6%, 3[3-1]x225.5@10, failed rep, total collapse of knees, whomp whomp.

Then this...
so I took 95%...213x3
end time, 23:13.

•comp bench 1@8 ,1@9, 3@9
w/6%fatigue
5x45, 65x4, 85x3, 105x2,
start time:
1x110@8
1x115@8.5
1x118.5@9
https://vimeo.com/132287178
3x111.5@9
-6%, 3x105@8.75
end time, 24:40.

•pin bench 5@7, 5@8, repeat till 9
5x95@7
5x97.5@8
5x98.5@9, I read the directions wrong, so I went up in weight.
-I superset pin bench with
pendlay rows: 3x8@85# [8,8,8]

-HIIT w/superset abs: speed rope
0:20 to 1:40 work:rest, abs during rest X9 rounds
# missed-
2+10 pike
0+10 leg raises
1+10 cherry pickers
0+10 v-ups
3+10 pike
1+10 leg raises
1+10 cherry pickers
0+10 v-ups
1+ 1:40 plank hold
...f/b 9 burpees for missed reps.

I am on the road, so I jammed my conditioning in with my lifting, all-in-all a pretty solid day. I think that comp bench is a PR.

Just keep swimming, just keep swimming, swimming swimming all the way to lifting a the weights.

[kmbrly]

Monday 6/30
-ME chin-up X1, f/b sub max 10x1 w/20 sec. rest:
6[7-1], completed 10x1

...25 min cap for comp lifts, 20 min cap for supp. lifts

•comp squat 1@8 ,1@9, 3@9
w/6%fatigue
2x5x55, 105x5, 135x4, 165x3, 195x2,
225x1
start time:
1x230@8
1x240@9 -PR!
https://vimeo.com/132286966
YESSSS!!!! On the road PR? Frack yes!!!! Need to keep those knees out, but I've been chasing a squat PR for awhile, so happy happy happy
-6%, 3[3-1]x225.5@10, failed rep, total collapse of knees, whomp whomp.
Then this...
so I took 95%...213x3
end time, 23:13.

•comp bench 1@8 ,1@9, 3@9
w/6%fatigue
5x45, 65x4, 85x3, 105x2,
start time:
1x110@8
1x115@8.5
1x118.5@9
https://vimeo.com/132287178
3x111.5@9
-6%, 3x105@8.75
end time, 24:40.

•pin bench 5@7, 5@8, repeat till 9
5x95@7
5x97.5@8
5x98.5@9, I read the directions wrong, so I went up in weight.
-I superset pin bench with
pendlay rows: 3x8@85# [8,8,8]

-HIIT w/superset abs: speed rope
0:20 to 1:40 work:rest, abs during rest X9 rounds
# missed-
2+10 pike
0+10 leg raises
1+10 cherry pickers
0+10 v-ups
3+10 pike
1+10 leg raises
1+10 cherry pickers
0+10 v-ups
1+ 1:40 plank hold
...f/b 9 burpees for missed reps.

I am on the road, so I jammed my conditioning in with my lifting, all-in-all a pretty solid day. I think that comp bench is a PR.

Just keep swimming, just keep swimming, swimming swimming all the way to lifting a the weights.

[kmbrly]

Wednesday 7/1
25 min cap for comp lifts, 20 min cap for supp. lift

•comp DL 1@8,1@9, 3@9 w/6%fatigue
2x5x45 RDL, 135x5, 165x4, 195x3, 225x2, 255x1,
start time,
1x275@9[emoji844]Ugly ass PR -more knees out and hips closer to the bar.
https://vimeo.com/132663697
1x260@7.5
1x260@8
1[-1]x270@10, missed rep
time, 24:56.

>press and pause squat superset<

•press 3@7,3@8,3@9 w/6%fatigue
45x5, 55x4,
3x65@7
3x75@9, mis-load
3x70@8
3x73@9
-6%, 3x68.5@8.5
3x68.5@9
time,14:92.

•2ct pause squat 5@7,5@8... repeat till 9
2x5x45, 95x5, 125x5,
5x155@7
5x170@8
5x170@9
time,14:92.


Saturday 7/4
20 min cap for supp. lift

•squat no belt 3@7,3@8, 3@9 w/6%fatigue
2x5x45, 95x5, 125x4, 155x3,
3x185@7
start time:
3x195@8
3x205@8.5
3x210@9, I'm pretty sure this is a belt less PR...
https://vimeo.com/132663769
@6%, 3x197.5@8
time, 20:00.

•tng bench 3@7, 3@8, 3@9 w/6%fatigue
45x5, 65x5, 85x4, 100x3,
3x105@7
start time,
3x110@7.5
3x115@8
3[2-1]x120@10, missed 2nd rep- elbows out
3x117.5@9
time, 20:13.

•conventional DL 3@7,3@8, 3@9 w/6%fatigue
2x5x45 RDL, 135x5, 165x4,
3x185@7
3x195@8
3x205@9
@6%, 3x192.5@9

•HIIT: ArcTrainer
0:20 [resistance 100] to 1:40 [80] work:rest X9 rounds

[kmbrly]

Monday 7/6
-ME chin-up X1, f/b sub max 10x1 w/10-15 sec. rest:
6+completed 10x1

_2ct pause squat 3@7,3@8,3@9 +2 back-off@9
1x5x45, 95x5, 125x4, 155x3,
185 x3@7
194 x3@8
203.5 x3@9
193.5 x3@9
193.5 x3@9

-Abs, 8 min AMRAP, GHD w/10#
total:67

>>> super set:
_2ct pause bench 3@7,3@8,3@9 +2 back-off@9
45x5, 65x5, 85x3,
100x3@7.5
102.5x3@8
105x3@9
99.5x3@9
99.5x3@9
——————
-pendlay rows: 45x8, 65x8, 85x8x3
<<<

_cgbp 4@7,4@8 +2 back-off
95x4@7
100x4@8
96x4@9
96x4@9

-HIIT, erg
0:20 to 1:40 work:rest X9 rounds
ave watt:
310, 310, 329, 319, 319, 329, 300, 310, 300

[kmbrly]

Wednesday 7/8
_comp DL, sumo 1@8,1@9,2@9 +2 back-off@9
45x5x2 RDL, 135x5, 185x4, 235x3, 250x1,
265x1@8, back rounding, more lats, more abs, more tightness

repeat 265x1@10[-1], can't break the floor, tighter, more abs, more hips to the bar

245x1@9, better tightness, better timing

235x2@9
225x2@9

_pin bench 3@7,3@8,3@9 +2 back-off@9
45x5, 65x4, 85x3, 100x3,
102.5x3@7
105x3@8
107.5x3@9
103x3@9
103x3@9

_squat no belt 4@7,4@8 +2 back-off
45x5x2, 135x5, 165x4, 185x4,
195x4@7
205x4@8
197.5x4@8
197.5x4@8

Not what I was looking for or hoping for today...coach changed up my stance for sumo, it will be better, but have to get through the growing pains here...still learning.

Had to force the focus for the other lifts...

Tough day, moving on.

[kmbrly]

July 10
_comp squat 1@8,1@9,2@9 +2 back-down sets@9
45x5x2, 135x5, 165x4, 185x3, 215x2, 225x1,
235x1@8.5
235x1@9
225x2@8.5
225x2@9
225x2@9

_comp bench 1@8,1@9,2@9 +2 back-down sets@9
45x5, 65x5, 85x4, 105x2,
115x1@8
120x1@9
115x2@10, missed 2nd rep
105x2@9
105x2@9

_supp. sumo, no belt 3@7,3@8,3@9 +2 back down sets@9
45x5x2 RDL, 135x5, 165x4,
195x3@7
225x3@8
240x3@10 missed 3rd rep.
230x3@9
215x3@9
215x3@9

Out of town training sesh, followed by heinous stomach bug for the whole week...following training sessions were so hard and anti-climactic.

July 14
_2ct pause squat 3@7,3@8,3@9 +2 back down sets@10
45x5x2, 95x5, 155x4,
175x3@7
185x3@7.5
190x3@8
200x3@9
195x3@10
195x3@10

_2ct pause bench 3@7,3@8,3@9 +2 back down sets@10
45x5, 65x5, 85x4,
90x3@7
95x3@8
100x3@9
100x3@10
100x3@10

_press 4@7, 4@8, no back down
45x5, 55x5,
65x4@7
75x4@10
65x4@8

+steady-state-mod. conditioning x20min. arctrainer

Pretty respectable numbers considering being sick, yeah!

July 16
_comp squat 1@8,1@9,2@9 +1 back down sets@9
45x5x2, 135x5, 155x4, 185x3, 215x1,
227.5x1@8
235x1@8.5
240x1@-- missed rep, upper back rounding, losing hip drive. Got to get that elbow position on lock down.
220x2@9
209x2@9

There was one more back down programmed, but coach decided to just do one to leave stuff in the tank for deadlifting.

_comp bench 1@8,1@9,2@9 +2 back down sets@9
45x5, 70x4, 90x3, 100x2, 105x1,
110.5x1@7
115x1@8
121x1@9
117.5x2@9
111x2@9
111x2@9

Happy with these reps, s-o-l-i-d!

[I]_comp DL, sumo 1@8,1@9,2@9 w/no back down
45x5x2 RDL, 135x5, 165x4, 195x2, 215x1@8
225x1@9
215x2@9

A not so great deadlift day, everything was heavy, pre-mature RPEs found all around for pulling.