zen and the art of strength training

[kopp]

week 10: Deadlift

Main Lift: Deadlift DOH 3x275 2x315 1x345
mixed grip 385x 2 3 3 3 2 1 1

On the first set of mixed grip my hands slipped, after that i wrapped a thin towel around the bar. I should also note, for anyone reading this thinking "WTF is this guy doing 7 sets for," that all of these were sub maximal sets with perfect form. In other words, if I wasn't certain I could get another rep with perfect form, I didn't try one. My main programming goal for DL and Pressing is to get as many perfect reps as possible at each weight. I was glad to have a good lift after the last two lift-fails.

Didn't do a light day yesterday because i felt like shit. Fortunately got 9 hours of sleep and feel great today.

[kopp]

Week 10: Presses

Main Lift: Press 145x5 4 3 3 3 3 2

Light Back Squats 5x155 185 225 3x245

Towards the end of the presses the weight was still coming off my shoulders great, the problem was with lockout/tricep strength. May need to start incorporating a tricep specific lift to target that weekness. Last time through, Sept 25, 145x 5 3 3 3---so today was some quality progress since then.

I did some light squats because I hadn't squated in about 2 weeks, and I needed a light day before hitting them hard on sunday. They felt good, my form was perfect, so no worries there.

I am not overly sore from wednesday's deadlifts. I was a little worried that I had overdone it, but I think I ended up doing the right amount. My lower back wasn't sore at all, though my hamstrings and upper back were pretty tight yesterday. Right now my plan for the next few weeks is to lift as often as I realistically can until thanksgiving, and then take off that entire week (Tuesday-monday). Then go hard through the end of the year, hopefully hitting my three main end of 2011 goals.

[kopp]

week 10: Squat

Main Lift: Squat 250x5 5 11

Assistance: Trap Bar DL 335x5 3 3 3 3

[kopp]

week 11: Deadlift

Main Lift: Deadlift DOH 275x2 325x1
DOH hook grip (with thin towel wrapped around bar) 385x1 405x1
Mixed grip 395x 3 2 1 1

Assistance: Kroc Row 70pnds x 35 -each arm

Solid day overall. The 405 overhand deadlift was awesome. The 385 went up really smooth, and I decided to just go for it. I felt like I could have pulled 425 DOH, my grip felt really solid. However, my body generally did not feel fully recovered from sunday's lift. Especially the middle of my back felt a little weaker than normal, probably as a result of the squats and trap deads a few days ago. My plan moving forward is to press on friday, squat on saturday, and then pull 405 for multiple sets on tuesday, before taking off 6 days while I go home for thanksgiving. When I get back, my plan is to deadlift 420 for multiple sets on Dec 2, 435 on Dec 9, and then take a full 12 days to rest and do some light lifting before going for 445x3 on Dec 21.

BW 202

[Bronan the Barbarian]

week 11: Deadlift

Main Lift: Deadlift DOH 275x2 325x1
DOH hook grip (with thin towel wrapped around bar) 385x1 405x1
Mixed grip 395x 3 2 1 1

Assistance: Kroc Row 70pnds x 35 -each arm

Solid day overall. The 405 overhand deadlift was awesome. The 385 went up really smooth, and I decided to just go for it. I felt like I could have pulled 425 DOH, my grip felt really solid. However, my body generally did not feel fully recovered from sunday's lift. Especially the middle of my back felt a little weaker than normal, probably as a result of the squats and trap deads a few days ago. My plan moving forward is to press on friday, squat on saturday, and then pull 405 for multiple sets on tuesday, before taking off 6 days while I go home for thanksgiving. When I get back, my plan is to deadlift 420 for multiple sets on Dec 2, 435 on Dec 9, and then take a full 12 days to rest and do some light lifting before going for 445x3 on Dec 21.

BW 202

Awesome. But be warned: I'm coming for you on the deadlift. I've been avoiding the shit out of it volume-wise because I suck at it, but I'm going to start pounding it. Watch your back. Also, are you still doing everything unbelted? And do you DL in flats or barefoot?

[kopp]

week 11: Press

Main Lift: Press 150x3 3 3 2 3 1

Assistance: Lying Tricep extension 65x 7 7 7 7 7 (5x7)

my fourth set I didn't get a third rep because of breathing issues. On my 6th set the single stalled midway and took forever to press out. My triceps are holding me back, my shoulder and torso strength is really solid. My legs and obliques were cramping pretty bad toward the end. If I am feeling very sore tomorrow in my legs I may do light squats and then deadlift on tuesday. The deadlifts are the primary goal for the end of the year.

I liked doing the tricep extensions. I may try and do those consistently each week or two in order to try and work on that weak point.

[kopp]

Week 11: Squat

Main Lift Squat 255x 5 5 8 5

So I have been doing this 2x5 1x max rep on squats. Today my form started breaking down a little early, and it didn't seem smart to go past 8. Instead I rested and did another set of 5 with decent form. These were all very deep. I plan to DL on tuesday and then take off the rest of the week.

My triceps are still extremely sore.

[kopp]

Deadlift DOH 275x2 315x 1 1 1
DOH Hook grip 365x1
mixed grip 405x 3 2 1 1 1 1

DOH speed deadlifts 10x1x245---every 30 seconds

Today was a decent day. My legs are sore from squats on sunday, and my triceps still feel crippled from friday. I did some light lying tricep extensions at the end today to try and loosen them up. My hands were pretty torn up after this. The 405 went ok, it is an improvement over last time at this weight. I was pretty sore and tired coming into today's lift, so all things considered, pretty happy with the performance.

Definitely ready to take some time away from lifting and school, go home, and relax for through the end of the week.

[kopp]

Week 12: Press

Main Lift: Press 155x 3 3 2 2 (goal)

Accessory: Lying Tricep Extensions 3x7x65

I had a great thanksgiving. No school work, and no lifting. Just lots of sleeping and eating and watching football. This morning my plane left at 5:20 and I got back to Ann Arbor around 8:30. I was exhausted all day. I felt like I needed to get a lift in tonight. My long term goal I set over the summer had been to get 155x3x3. On my third set of 3 my breath was off and i could only get 2. My fourth set was solid but the third rep stalled halfway through and I couldn't press it the rest of the way out. I am going to declare victory on this, for all intents and purposes i achieved it. I am going to put off thinking about 2012 goals for a few more weeks. Next pressing session should be some singles or doubles at 160 before resetting back to 135 for another run through.

I did less on the tricep extensions than last time because my after doing 5x7x65 last week my triceps were crippled for the next 8 days. I don't want to go through that again, so I am going to build up with a little more discretion.

I am going to squat tomorrow, and deadlift on friday.

[kopp]

week 12: squat

Main Lift squat 260x5 5 5 5 5 3 3

I had been doing 2x5, 1x max rep but have been getting frustrated at how my form deteriorates at the later reps. Instead I am switching to how my presses and deadlifts are set up, which involves getting as many quality reps, over many sets, as I can. The first three sets were without a belt. The last 4 sets were with a belt. This was the first time I had ever used a belt. I definitely felt solid all through my mid section, and I have to admit there was no way I could have done this much without a belt. On the other hand, I don't really understand how it isn't a crutch. In the future I will probably try and do my first few sets without a belt, and then finish up with a belt, much like today.

I am altering my end of year goal from 275x5 5 8 to 5x5x275