Calgacus' crazy lifter log

[Calgacus]

@RG
LBBS 3,3,2,2@350
OHP 3,2,6x1@225
pull downs with independent handles ( IPDs ) 3x5@145

[Calgacus]

last night, @RG tuesday nov 10
BP 4.5,3,3,2,2@325
DL 2@390 back felt a bit off so i stopped at 2

[Calgacus]

@RG
did all the usual exercises with very light weight for a few sets each. hopefully peaked for seminar tomorrow.

[Calgacus]

@Fortis Fitness for Jeremy Hamilton/Jay Nera seminar
LBBS with wrists under bar and elbows down - 1@365 then no more time for PR attempt
BP 2@315, 1 failed at 365 with attempt to spring bar off chest ala Jeremy Hamilton and Dan Greene. Jeremy said if I can learn to do it that way I'll be able to bench 405 with speed.
DL "with lats in front pockets" 405, then a failed attempt at 455. Jay said not to DL in my lifting shoes.

Interesting programming ideas used by them -
on heavy day heavy day do 5x5- AMRAP on fifth. Start week on do 70%, then bump it up by 2.5% each week for 5 weeks to 80% then cycle it back down to the 70% plus 5 or 10 pounds. train like that till time to taper for meet. On light or second day for that lift do other lighter stuff eg for DL do RDL or SLDL etc. for squats maybe light Front Squats, for bench OHP, Dips

Another idea - 10 to 1
week one start at 10x10 @~55%, then 9x9 @60%, etc to 1x1@100%+ if meet day, can try this more than once a week especially early on.

Good seminar, glad I went, will probably be worth the 125$ if I try the ideas. Once my progress on my current program plateaus I'll try theirs, will implement the technique tips immediately.

[Calgacus]

@RG
OHP 3x5@225 new PR!
LBBS 2x5@350
indep CH 2x10,5@130

[Calgacus]

@rg
bp 5,4,3,3@325
dl 1@365, 1@415

[Calgacus]

@RG
LBBS 5x2@355
OHP 1@225, 1@245, two failed tries at 265, 4x2 then 6x1@230
took over 2 hours to do that workout, looks like i didn't do much though

[Calgacus]

@RG
DL 2,2,1@395
BP 5x3@325

[Calgacus]

@RG
OHP 3,3,2,2,2,2,2,1@230
LBBS 3,2,1,1,1,2 last too had a touch of help from spotter - and that set felt so much better and moved so much better for it. maybe should have gone for more reps on first two sets but felt that last reps were so slow if would have been iffy. despite taking a long rest before set 4 (10 min or so) I could still only get 1 rep. Note to self: do not be too proud to take spotter help if no big PR is on the line and not every workout gets to be a PR, judge accordingly. If it is not the night to score a big PR then just worry about getting your work in, that type of workout (based on sets of 5) probably helps more than grinding out sets of 1 or 2 in the long run anyway.

[Calgacus]

@RG
RDL 3x5@185
FSQ 3x5@185
T/H Presses @ 2 plates
ICH 10,8@130, 1x10@115
Rflys n laterals 5-15lbs