Kevin's Training Log

[oshirok]

3/3- Garage 500-600p
Pause Bench Press 1x245@7, 255@8
Slingshot Bench Press 3x245, 260, 260@9
Overhead Press 2x5x135

Traveling the past couple of days, so very tired. Bench went better than I thought it would. Not bad strength wise and only minimal shoulder pain. I have to keep remembering to pull my shoulders back the entire time and also to breathe/brace well. I think a higher intensity/lower volume approach is probably better for bench for this meet.

[oshirok]

3/4- WRC 240-510p
High Bar Squat 1x395@8.5, 3x360@8, 5x335
Pause High Bar Squat 4x295, 305, 315@7.5
Sumo Deadlift 1x535, 6x3x505, straps some sets
Chin 4x8
Leg rehab
Bw: 177

Squat technique felt off and leg started to hurt a little, so dropped the weight for back off sets. Narrower stance with knees more forward was managable for pause squats. Deadlifts were pretty hard.

[oshirok]

3/6- WRC 250-440p
Overhead Press 1x180@7.5, 4x3x165@7-7.5
Bench Press 1x250@8, 255@8, 3x225, 230, 235@8.5
Incline Bench Press 5x170, 180, 190, 190, 190@8.5
Chin Up 10, 12

Press feeling pretty good. Had to bench on less favorable equipment, but still okay. Shoulder not bad.

[oshirok]

3/7- WRC 520-800p
High Bar Squat 1x385@8, 5x315, 325, 335, 335@8, 315
Pause Sumo Deadlift 3x435, 455, 475, 500@7
SLDL 5x315
Chin Up 5x9
Leg rehab

Toes and knees forward stance for squats today. Was able to get plenty of volume in with close to zero pain, so that's good. I'll probably have to stick to this stance for the meet. Don't know how I pause deadlifted 500 so easily, but cool. Left knee started hurting oddly after the set of sldls, so I stopped.

[oshirok]

3/10- Garage 430-500p
High Bar Squat 5x275, 295, 315

Just some quick and easy squats since my schedule was shifted from traveling again.

[oshirok]

3/11- WRC 310-500p
Pause Bench Prees 1x250@8, 260@8.5
Slingshot Bench Press 3x250, 265, 265, 265@8.5
Overhead Press 5x145, 150, 150, 145, 145
Chin 6x7
Bw: 177

Only minor shoulder discomfort. Pressing is hard after the heavy benching. Four weeks out.

[oshirok]

3/12- WRC 620-830p
High Bar Squat 1x385@8.5 3x365@8.5, 350
Pause High Bar Squat 3x315, 325, 335, 335@8
Sumo Deadlift 1x550@8, 6x2x525
Leg rehab

Squats were good in the sense that my leg didn't hurt, but bad in the sense that everything felt heavy and moved slow. Deadlifts were pretty good.

[oshirok]

3/14- WRC 620-830p
Overhead Press 1x185@8.5, 4x3x170@7.5-8
Pause Bench Press 1x255@8, 265@8.5, 3x230, 235, 240@8
Incline Bench Press 4x185, 190, 195, 195, 195@7.5
Chin Up 9, 9, 9, 8, 8, 7
Bw: 176

A bit inconsistent with bar path on press, but felt strong. A just a little shoulder discomfort at the bottom on bench. Also a little elbow ache.

[oshirok]

3/15- WRC 540-810p
High Bar Squat 1x405@9, 5x320, 330, 340, 340, 340@7.5
Pause Sumo Deadlift 3x465, 490, 515@7.5
SLDL 5x315, 335, 335
Leg rehab

Squats were fairly decent. Hopefully I can be slightly more undetrained by the fit expo. Deadlifts feeling pretty good.