2017 training log

[theprodgicalson]

WEEK 13 Day 4

Squats
365
6 sets 3 reps

Deadlifts
495
6 sets 2 reps

Belt Squats
4 sets 10 reps

Band Hamstring curls
3 sets 25 reps

Split Squats
3 sets 15 reps

Weighted Planks
3 sets 60 seconds

Reverse Hypers
4 sets 12 reps

WEEK 13 Day 4

Bench
335
3 sets 3 reps
315
3 sets 3 reps

Face Pulls
4 sets 25 reps

Dips
4 sets AMRAP

Biceps
4 sets 20 reps

Band Pull aparts
4 sets 50 reps

Solid end to the block. My shoulder/elbows were feeling good on day 4 so i pushed the weight up a tad. Again, nothing over 8RPE. But was a huge confidence boost over the last several weeks as far as bench is concerned. they moved really smooth and pain was minimal compared to the last 4-6weeks of bench.

 

[theprodgicalson]

This was the best meet ive had since i started competing a year and a half ago. it ran super smooth. the judging was perfect. the vibes were awesome. the whole gym crew that competed all hit PR's of some kind. It has definitely lit a HUGE fire under my ass. i ddint talk about it much, but the last few weeks of training i really had very little motivation to train. i know that comes with the territory of peaking and your CNS being fried.

Squats 460/510(6#Meet PR)/525(23# Meet PR) 3 for 3
Bench 360/360/385 2 for 3 (red lights on opener for butt coming off bench)
Deadlifts 620/660(5#Meet PR)/690(35# Meet PR) 3 for 3

1598 total had i actually math'd i would have gone for 695 to break into the 1600's. Squat Confidence is at an all time high. After tweaking my back last year at this meet, squats have been a mind fuck. glad they are finally coming back around.

Getting red lights on my bench opener pissed me off. My ass had literally NEVER come off a bench. so i retook my oper and made a tad larger jump to 385 instead of 380. could have defintely hit 395. Elbows and shoulders werent feeling great at all after squats so i played to smart.

Deadlifts went well this training cycle. i didnt PR during prep so i wasnt sure what i was honestly capable of hitting. my technique has definitely gotten better so i knew anything was possible. opener was a smoke show. never felt that light. went for a small PR on my second so i could party on my third. 300kg moved like a paper weight. Definitely had a double in me.

 

[theprodgicalson]

I debated on whether to keep this log going for the final few weeks of 17 and i guess ill just ride the rest of December out. dont really have a training plan per se yet. just dicking around having some fun and trying to maintain strength.

Day 1
5ct eccentric bench with Buffalo bar
195 x 5
215 x 5
235 x 5
255 x 5
275 x 5
295 x 5
305 x 5 9RPE

Tricep Pushdowns
5 sets 25 reps

Single arm Lat Pulldowns
3 sets 20 reps

Band Pull Aparts
4 sets 20 reps

Upside KB OHP
3 sets 12 reps


Day 2

SSB Squats
265
3 sets 15 reps
(5 reps close stance, 5 reps comp stance, 5 reps wide stance)

Back Attack Machine
2 plates
3 sets 15 reps(5ct eccentrics)

Sissy Squats
Holding 45# plates
4 sets 12 reps

Belt Squats
10 sets 5 reps


Day 3

Comp Grip bench
225 + doubled micro bands
8 sets 3 reps

Close Grip bench
275
2 sets 5 reps
315
AMRAP of 6

Circuit
face pulls
biceps
triceps
3 sets 25 reps


Day 4
SSB Cambered bar
265 + 80 in chains
8 sets 3 reps

Deadlifts
405 + 120-150 in bands
10 sets 1 rep

Seated Rows
2 sets 10 reps (close grip handle)
2 sets 10 reps (med grip handle)
2 sets 10 reps (wide grip handle)

Prowler
2 plates
10 rounds push/pull (rest 45 seconds between rounds)

Box Jumps
8 sets 2 reps

Planks(front and sides)
3 rounds 30 seconds per side


All in all everything felt good. Bench is continuing to feel good with the shoulder mobility work ive been doing along with using a buddy at the gyms Shoulder Rok.
Day 2 with teh close stance squats and sissy squats had my quads BLOWN up with a pump. Was pleased with Day 3s bench work. especially with the CG work done after my comp grip bench.

 

[theprodgicalson]

Day 1

5CT ECCENTRIC BUFFALO BAR BENCH
195 x 3
215 x 3
235 x 3
255 x 3
275 x 3
295 x 3
305 x 3
325 X 3 9RPE

SPOTO PRESS
275

2 SETS 5 REPS
225
1 SET 12 REPS 9RPE

CIRCUIT
MEADOWS ROWS
BAND PULL APARTS
BICEP CURLS
TRICEP PUSHDOWNS
4 SETS 12 REPS

Was hoping for a little more with the 5ct eccentric. something around 340. but all of the working sets prior i guess got me fatigued. Should have made 275 the first working set. Live and you learn i suppose. But i was surprised with Spotos after all the benching i had already done. i really enjoy doing Spotos.

Day 2

SSB SQUATS WITH 80LBS IN CHAINS
220 + chains x 3
240 + chains x 3
260 + chains x 3
280 + chains x 3
300 + chains x 3
320 + chains x 3
340 + chains x 3 8.5RPE

SSB SQUATS
340
2 sets AMRAP (11,8)

BELT SQUATS
4 plates 2 25'S
4 sets 10 reps

BACK ATTACK MACHINE
2 plates 1 25
2 sets 12 reps
2 plates
2 sets 12 reps

SLED PULLS
3plates
4 sets
(1 set = walking forward length of turf, turn around walk backwards length of turf, walking forward length of turf, turn around walk backwards length of turf)

Wanted to do reverse hypers but my low back was already pumped and a guy was on it for like 30 minutes, so i just left. Fairly solid session. Again, would have liked more on Main Squat movement. i did 345 with 120 in chains about 2 months ago. But i also rigged up the chains different this time so that no links were hitting the ground when standing up. Which made for a balancing act with the chains swinging. Lesson learned, dont be lazy and hook the chains up the proper way.

My quads were pumped after all this work. Veins starting to show in them which was awesome. trying to get these baby's to grow!

 

[theprodgicalson]

Day 3

CGBP
300
3 sets 3 reps
AMRAP 9 reps

Wide grip bench
275
3 sets 5 reps

Single Arm Pull Downs
3 sets 15 reps

Tricep Pushdowns
3 sets 20 reps

Biceps
3 sets 20 reps

Band Pull Aparts
3 sets 25 reps


Day 4

Speed Squats SSB bar with 80lbs in chains
265 + chains
10 sets 3 reps

1.5" Deficit Sumo with 120-150 in bands
445
5 sets 1 rep RPE6
6th set RPE Snap City

Session promptly ended there.

Secondary bench session went great. Bench is feeling strong again with my elbows/shoulders not giving me shit. trying to work my way back into building volume and get that 315 CGBP for 10 reps that alluded me last training cycle. Decided to fuck around with some wide grip. Widest legal comp grip. didnt feel bad but wasnt nearly as explosive. but for the CG work i had done prior i was surprised how easily it moved.

Day 4 started great. Speed squats were moving fantastic. Deads felt great too. but watching the side video of my 6th set, i tucked my hips/rounded my low back a little too much. Got to the top of the lift and felt a sharp pain. Laid down for a bit, tried streching but was still in pain. Ive been in quite a bit of pain since Saturday. doesnt hurt standing, bending over hurts and sitting up out of a seat hurts. Going to try and baby it this next week and see how it feels. if its still really bad ill go get it checked out. My dad gave my one of his back braces which wont allow my low back to go into flexion. It seems to help so i dont continue to aggravate it. He also gave me his Tens Unit which i used last night and it seem to really help. Hoping its just a strain and nothing severe. Had just picked out my next meet which is just a few days before i move out of state. was really looking forward to taking the state record and gym record in deadlift. we will see i suppose!

 

[ickyrica]

Merry Christmas Bro!!!

 

[Masters Power]

Sorry to hear about the injury my friend. Hopefully it turns out to be minor and heals quickly.

Give it as much time as it needs though as your back is one spot you don't want to screw around with and turn something minor into something major.

 

[theprodgicalson]

Hope everyone had a good holiday and ate like an asshole like i did.

Back is about 80% right now. Got some massage work done and have been stretching daily. Started a new daily routine in the morning of a quick 20min yoga esque stretching. Obviously took it fairly easy on anything lower body last week. only 1 lower session

Day 1

Larsen bench(feet up)
325
3 sets 3 reps 8RPE
275
5 sets 3 reps

Incline DB
80s x 10
90's x 10
100's x 10
110's x 10 8RPE
( When i got to the 110's i realized how stupid i was for doing DB work with my low back. realized it wasnt bothering me whatsoever bending over to pick up the DB's. As long as i kept moving around my back is fine. When im stationary for an extended period of time is when it starts getting tender.)

Lat Pulldowns
4 sets 15 reps

Cable Rows
3 sets 15 reps

Tricep Pushdowns
3 sets 25 reps

Day 2

Bench with doubled micro bands
225 +bands
5 sets 3 reps
205
5 sets 3 reps

Standing OH bottom up KB press
35 KB
3 sets 10 reps

Meadows Rows
4 sets 10 reps

Band Pull Aparts
3 sets 25 reps

Tricep Pushdowns
4 sets 15 reps

Biceps
3 sets 15 reps


Day 3

Belt Squat
6-45's 2-10's 2-5's
3 sets 5 reps
4-45's 2-25's
2 sets AMRAP

Pendulum Squats
5 sets 10 reps
added weight each set until 8RPE

Standing Hamstring Curls
4 sets 12 reps

Sled Drags/Pulls
15 minutes


Fairly solid end to 2017. Bench is feeling good with my elbows and shoulders not bothering me. working on shoulder mobility before every session in my warm ups. Seems to be helping.

Back was feeling decent, so i did a lower body. didnt want to load my spine per se so i opted for heavy belt squats. first time doing them heavy for reps less than 8-10. Just trying to keep my legs up under me. we got a new plate loaded machine called them pendulum squat machine. here is a picture of it.

It is a VERY humbling machine. basically all quads. was doing it with my buddy who squats in the 700 range and he couldnt do more than 1 plate. Granted he had just done a Max Effort suspended Good Morning with 615 on the bar. i got up to 2-45's and 2-25s and that was strenuous. this will be implemented in my new training cycle.

Posting this i realize it is now 2018.
2017 was overall a great year. It definitely had its down moments, and moments of adversity. First Half of the year was rather rough. But overall i learned alot training wise.

Thanks to everyone that followed along. i start my prep for my next meet today. ill be starting a new 2018 log sometime this week.