andyaskow
10-02-13, 6:58 pm
Hey guys. I decided to start a training log here. I've never done a log so excuse me for any mistakes or abnormal posts. My competition is the USAPL Wisconsin State Open on January 25th, 2014. That puts me just about 16 weeks out. Last year I won this meet in the Teen(18-19) and Open class at 275+. I also set 6 Wisconsin state records and 2 USAPL American records for the raw squat and bench; 605 and 410 respectively. This year I'm hoping to break 4 American records in either equipped or raw division (I already hold the equipped bench at 535). I'm currently being coached from afar by Mike Zawilinski from Northeastern University. This is my quest.
Monday 9/30/13
Squat: 3x6 @ 385 no-no-no (no belt, wraps, suit)
Bench: 3x6 @ 285
Hexbar Shrugs: 2x10 @ 230
2-board Press: 3x5 @325,325,365
Barbell Rows: 2x8 @ 185
Dumbbell Side Bend: 2x10 @ 65
Monday felt pretty solid. Depth on the squats was good, but could have been better. For the past couple years all I've done for mobility is PVC/foam rolling. I decided that this needed to change. I implemented 2 days a week of pure mobility training. The bench was ridiculously fast and easy but I decided to stick it out at 285 per coach's recommendations. The assistance work all went well. Overall I had a pretty solid workout.
Tuesday 10/1/13
Tuesday was all mobility. My hips have been really tight lately, so I decided to focus on them today. I spent 5-10 minutes working on hip traction before I started any serious mobility work. I did this by hooking an average band to a table, fitting it around my foot, and scooting away. After I was in position, I worked on moving around my leg and hip, flexing and relaxing, etc, then did the same for the other leg. I feel like this really loosened my hips up. After this, I spent a considerable amount of time grinding knots out on my PVC pipe. I hit everywhere I could think of (IT band, quads, hamstrings, hip flexors, hip rotaters, glutes, plantar fascia, peroneals, etc). After I couldn't stand the pain anymore, I did some other mobility work. I found one stretch that I absolutely love. I hooked a heavier band around one knee, around my back, and around to the other knee so that it spreads my legs apart. Then, I scooted to the wall and laid on my back in a squat-like position and added a little more pressure on my legs outward. This did wonders for my external rotation. After that, I stayed in the same position except for putting one foot on the opposite calf (figure four) and held that, switched and did the other. Following this I did various other hip, ankle, and upper body flexibility work. I felt the loosest that I've even been after Tuesday's workout.
Wednesday 10/2/13
The new program I'm on has me squatting and benching 3 days a week with varying intensities. My Wednesday workout consisted of:
Squat: 3x6 @ 445 no-no-no
Bench: 2x12 @ 205
JM Press: 3x5 w/ 6 sec eccentric @ 135 (first time doing JM press)
RDL: 3x5 @ 135 (mostly worked form as I haven't done RDLs in quite a while)
Ab Rollouts: 2x8
Lat Pulldown: 2x10 (don't quite remember what weight it was; had to hit it and run to my econ exam)
Today felt good. The squats were SO much deeper after mobility yesterday and a good warm-up stretch beforehand. I slowed down my normally quick stroke allowing more control and giving me a bit harder of a workout. The bench was ridiculously easy even though I'm quite sore from Monday's work. The auxiliary work is what got me. These are exercises that I'm not used to performing. JM presses were interesting and the RDLs (even though it was lightweight) tore me up. I'm interested to see my progression with all these new exercises and intensities.
Monday 9/30/13
Squat: 3x6 @ 385 no-no-no (no belt, wraps, suit)
Bench: 3x6 @ 285
Hexbar Shrugs: 2x10 @ 230
2-board Press: 3x5 @325,325,365
Barbell Rows: 2x8 @ 185
Dumbbell Side Bend: 2x10 @ 65
Monday felt pretty solid. Depth on the squats was good, but could have been better. For the past couple years all I've done for mobility is PVC/foam rolling. I decided that this needed to change. I implemented 2 days a week of pure mobility training. The bench was ridiculously fast and easy but I decided to stick it out at 285 per coach's recommendations. The assistance work all went well. Overall I had a pretty solid workout.
Tuesday 10/1/13
Tuesday was all mobility. My hips have been really tight lately, so I decided to focus on them today. I spent 5-10 minutes working on hip traction before I started any serious mobility work. I did this by hooking an average band to a table, fitting it around my foot, and scooting away. After I was in position, I worked on moving around my leg and hip, flexing and relaxing, etc, then did the same for the other leg. I feel like this really loosened my hips up. After this, I spent a considerable amount of time grinding knots out on my PVC pipe. I hit everywhere I could think of (IT band, quads, hamstrings, hip flexors, hip rotaters, glutes, plantar fascia, peroneals, etc). After I couldn't stand the pain anymore, I did some other mobility work. I found one stretch that I absolutely love. I hooked a heavier band around one knee, around my back, and around to the other knee so that it spreads my legs apart. Then, I scooted to the wall and laid on my back in a squat-like position and added a little more pressure on my legs outward. This did wonders for my external rotation. After that, I stayed in the same position except for putting one foot on the opposite calf (figure four) and held that, switched and did the other. Following this I did various other hip, ankle, and upper body flexibility work. I felt the loosest that I've even been after Tuesday's workout.
Wednesday 10/2/13
The new program I'm on has me squatting and benching 3 days a week with varying intensities. My Wednesday workout consisted of:
Squat: 3x6 @ 445 no-no-no
Bench: 2x12 @ 205
JM Press: 3x5 w/ 6 sec eccentric @ 135 (first time doing JM press)
RDL: 3x5 @ 135 (mostly worked form as I haven't done RDLs in quite a while)
Ab Rollouts: 2x8
Lat Pulldown: 2x10 (don't quite remember what weight it was; had to hit it and run to my econ exam)
Today felt good. The squats were SO much deeper after mobility yesterday and a good warm-up stretch beforehand. I slowed down my normally quick stroke allowing more control and giving me a bit harder of a workout. The bench was ridiculously easy even though I'm quite sore from Monday's work. The auxiliary work is what got me. These are exercises that I'm not used to performing. JM presses were interesting and the RDLs (even though it was lightweight) tore me up. I'm interested to see my progression with all these new exercises and intensities.