Kevin's Training Log

[oshirok]

5/28- home 450-550p
Overhead Press 5x135
Chin Up 4x10
Face Pull 4x25

Attempted to get some light pressing in, but it wasn't going to happen.

[oshirok]

5/30- school 330-630p
High Bar Squat 1x385
Pause Bench Press 3x1x250, 5x2x240
Sumo Deadlift 3x1x505
Chin Up 3x10
Bw: 175

Leg not good. Minimal pain at 315. 385 had some, but still able to squat. Of my last four squat sessions, the pain in my leg made me cut the sessions short for the two at the rec center, while the two at mana went fine. Not sure if coincidental or related to the environment/equipment or what. Bench turned out okay considering how bad the warm ups felt. Practicing not racking immediately after finishing the rep. Also some not that heavy deadlifts that felt rather heavy.

[oshirok]

5/31- school 530-620p
Overhead Press 5x3x150, 5x140, beltless

Just getting in some pressing. Was too lazy to bring my belt. Last real heavy session on Friday. Then medium and light sessions next week. Then meet.

[oshirok]

6/2- school 240-510p
High Bar Squat 1x405@8.5
Sumo Deadlift 2x1x530
Pause Bench Press 2x1x260@8, 8.5, 3x3x230@<7
Bw: 178

Took some ibuprofen and did some single leg adduction things as part of my squat warm up. I think it helped, since I managed to squat 405 with minimal pain. Wasn't particularly fast though. Deadlifts were okay, did those before bench since I was already on the platform. Bench felt pretty good, also did the light backoffs I was suppose to do for my other bench day that I skipped. 9 days out.

[oshirok]

6/5- Atlanta Barbell 610-820p
High Bar Squat 3x1x385
Pause Bench Press 5x1x245
Overhead Press 3x150, 160, 150
Chin Up 2x10
Bw: 175

In Atlanta for a research workshop this week, so figured I'd drop in at Atlanta Barbell, plus going a week without lifting right before the competition would not be good. I wish I had some place that nice to train and I don't think I've seen that many power racks in one place before. Leg and shoulder were okay, but not great. The 8.5 hour overnight flight that I didn't get any sleep on didn't help.

[oshirok]

6/11- HI Fit Expo 900a-600p

Summary:
Sq/Bp/Dl: 200/130/260
Total: 590 at 78.8 kg

Details:
Squat 177.5/192.5/200 (391.3/424.4/440.9)
Bench 115/125/130 (253.5/275.6/286.6)
Deadlift 240/252.5/260 (529.1/556.7/573.2)

Weighed in at 78.8 kg (173.7) for the 82.5 kg class, juniors (20-23 yrs). Went 9/9, 590 kg (1300.7 lb) total, 406.7 wilks. Placed third out of three (first totaled upper 1500s and second totaled upper 1300s, I think).

Made it barely uninjured enough to compete in my first meet. Didn't attempt to cut to 165 since I was on a trip for a workshop from Sunday to Friday. Got back Friday night, handled my friend when he competed on Saturday, weighed in Saturday afternoon, then competed Sunday. I was a bit worried about how I'd do since I didn't sleep much on the trip, plus the 6 hr time difference, and I didn't eat enough, so I ended up losing a little weight.

We were suppose to start warm up at 9am, but they didn't start the rules briefing until around 920 and I was in the first flight so I ended up having less than half an hr to warm up for squats. Tried to rush it a little at the beginning and ended up tweaking my right glute a bit, but after more warm up I was okay enough to squat my planned attempts.

Got my only red light on the second attempt of bench from the head judge, since my elbows were soft after unracking the bar. It's a little bit of a habit from when I was dealing with my injured elbow, so I need to make sure to fix that for next time.

My only comment on deadlifts is that having to warm up on a stiff bar before pulling on a deadlift bar is not fun.

[oshirok]

6/17- home
Low Bar Squat 5x135, 185, 225, 3x5x135, various stances
Floor Press 5x135, 135, 175, 185
Rows 8x135, 175

Sick all week and still sick, but figured it'd be good to move a little. Everything felt pretty bad.

[oshirok]

6/19- WRC 400-530p
Conventional Deadlift 3x315, 365
Overhead Press 5x95, 95, 115
Front Squat 5x95, 95, 135, 135, 185
Leg Press 5x180, 270, 3x360, 2x5x315
Cable Leg Adduction 2x20

Mostly just screwing around trying to figure out what accessory movements will be good. Adductors had too much DOMS to low bar squat. Front squats were possible so thats a good sign. Leg press feels weird because I dont know where to cut the range of motion. Gonna try squatting to a box to see if that lets me low bar squat heavy. Also gotta work on my conventional deadlift some. Not gonna be able to lift next week so actual training will start after that.
Also changing the naming of the places I train from "school" to "WRC" (warrior rec center) and "home" to "garage" because that's more accurate.

[oshirok]

6/21- WRC 130-300p
Overhead Press 5x95, 95, 135, 145
Bench Press 5x175, 3x5x185, feet forward, various grip widths
Incline Bench Press 6x135, 2x6x155
Chin Up 6, 6, 6, 6, 5, 4

Just some more light training. Moved my feet forward and closer to each other on bench to avoid aggravating my adductor. Less leg drive and stability. Also tried some incline press, which I dont think I've done in years. It's difficult to unrack and I'll need to get accustomed to the awkward bar path.

[oshirok]

6/22- WRC 430-610p
Box Squat 3x5x135, 225, 3x275, 315, 315
Front Squat 5x95, 135, 185, 3x225
Leg Press 8x180, 6x270, 8x360, 2x8x315
Cable Leg Adduction 4x20

Box squatting like a regular squat, but lightly pausing on the box. Feels hard mid set, but that's just because of the box. Took a bit to find the right height box, ended up using the shortest plyo box and a 25 lb bumper. Front squats feel very bad. Cross arm grip feel way too unstable, and using wrist wraps as straps to front rack is better but still painful. Knees probably aren't going to like heavier weight with these either.