Training Log 9/5/09 - 9/11/09

Hit some big PRs this week again. At this rate, I'll be testing out 225 on the overhead military press in October rather than December!

9/5/09

A1) Trap Bar Deadlift
210: 3
240: 3
270: 25 (240x25 last month)

B1) Rack Pull - "4" setting on the squat rack, standing on 1" platform
145: 10
195: 10
215: 10
225: 10

C1) Step-Ups
20x2: 3x12

C2) Hanging Leg Raise
BW: 3x16

For progression on the rack pull, I wanted to lower the bar closer to the ground, but the rack was already on its lowest setting, so I stood on a 1" platform. Since the bar is resting on a rack, this is just like lowering the pins an inch. Next week, I'll stack 2 1" rubber platforms.


9/7/09

A1) BB Military Press
125:3
140:3
160: 13 (Last month 150x13)

B1) Bent Over DB Row
85s: 3x14 70s: 1x30

B2) Standing DB Neutral Grip Press
45x2: 4x10

C1) Cable Tricep Pushdown
80: 3x15

C2) Barbell Curl
65: 3x11

D1) Face Pulls
50: 15, 14, 10

10 lb PR over last month for the same amount of reps was huge in my book, especially since this is my first time working with 160 lbs on this exercise.

9/8/09

A1) Front Squat
135: 3
155: 3
175: 15 (last month 155x22)

B1) DB Bulgarian Squat
25x2: 4x10

C1) Left Leg Externally Rotated Calf Raise - 2/2/X/2
BW; 4x11

C2) Side Plank
5 lbs: 4x25 seconds per side

Working at a lot more depth this month than last month. Still, I definitely see a 15% weight increase and only dropping to 15 reps as definite progress.

9/10/09

A1) Incline BB Bench Press
195: 3
225: 3
250: 11 (245x10 last month)

Let me preface this next part by saying I was trying out some of the things Christian Thibaudeau was experimenting with in this video. From what I understand, some of the dropping and catching the weights acts to increase neural recruitment during the subsequent exercise, and the twitch reps can help increase neural activation and improve the mind-muscle connection. For me, two areas I have had trouble activating in the past are my "outer" lats and my left bicep, so for the Pull-Ups, I did two sets of 5 "catches" - that is starting at the top of the Pull-up, letting the muscles completely relax, free-falling about halfway down the movement, and then trying to catch myself, much like a typical jumping oriented plyometric drill. I then proceeded to superset twitch reps and normal full ROM pull-ups.

I will follow through with this protocol over the next 6 weeks. I won't use it during my deload periods, so I will get in 5 total training sessions. Since I was doing Pull-Ups regularly prior to this point, I will retest my strength on those movements after this period to see how it has improved.


B1) Pull-Ups
BW: 3 twitch top / 5 twitch bottom for 5 sets, alternated every other set for normal Pull-Ups, which I hit 3 sets of 5 and 2 sets of 4.

I supersetted this with the close-grip bench press - I did one twitch set, rested 30-45 seconds, then did one full pull-up set, then did a set of close-grip bench press. This gave me about 2 minutes between each paired set of pull-ups to rest.

B2) Close Grip Bench Press - 3 second pause at sticking point on last rep

165: 1x10
185: 1x10
205: 3x10

On this exercise, on my last rep of each set, I paused about 1" off my chest and held the bar steady for about 3 seconds before finishing the rep. My max effort bench press fails just off the chest, so this isometric should help a bit with the sticking point.

Before my curls, I did the same pattern as with the pull-ups. I did 2 sets of 5 drop and catch curls with 50 pounds, taking about 45 seconds between each set. I then supersetted preacher DB twitch curls, hitting reps at the top and bottom, with full preacher db curls.

C1) Drop Curls
50 lbs: 2x5

D1) Twitch DB Preacher  Curls
30 lbs: 2 sets of 5 reps at the top and bottom
35 lbs: 2 sets of 4 reps at the top and bottom

D2) DB Preacher Curls
30 lbs: 1x8, 1x7
35 lbs: 1x6, 1x6

And that is it for the week.