training log to push pull meet

[akh 1985]

Ok, this is will be my first log. I have a push pull meet in 7 weeks. I will be
competing in the junior 198's, my current weight is aobut 200 but i expect it to climb in the next few weeks.

I train four days a week. mon-squat, wed-bench, fri-deadlift, and sun-upper body assistance

I will start with fri 9-21-07

deads-
135x8
225x5
put on a metal pro deadlifter that was given to me, took about 30 min to get it on, once i got it on I couldnt even reach the bar. so I had to leave the straps down.
315x3
365x1
405x1(pr)
455x1(pr)
495x1(pr)

the reason for all the pr's was i finally switched to sumo, after about of year of frustraiton with conventional I finally decided to make the switch

hypers
bwx12
25x12
50x12

decline situps
bwx12
45x10

I feel really good about switching to sumo, like i said my deadlift has really been stressing me lately and i have a lot of cnofidence in pulling sumo

[akh 1985]

i had to take sunday off due to the fact that I just moved and was very busy all weekend. I never miss workouts but with training, school, and moving i just didnt have the time so I did a few upperbody movements after my squat training.

Since i will not be squating in the meet im not sure if I will continue training heavy squats until after the meet.

box squats on a box about 1 1/2 to 2 inches high (i normally squat at a place with a monolift and proper boxes to squat with, but my partner couldn't make it so I lifted at a different gym)

135x8
225x8
power pants on
315x3
405x3
455x3
495x3
525x3
545x3

db rows
80x10
100x15

lat pulldown(dont remember weight)
10,10

hammer curls
35x10
50x10

Looking forward to wednesday where i will put on my shirt and start using some heavier weights.

[RJstrong]

it looks like you're off to a good start.... good luck!!!

[scottish]

Looks good dude

[akh 1985]

today was the first time i put on a shirt in about 4 months. it was also the first time i would be using this particular shirt.

bench
135x10
185x7
225x5
275x1
shit on from here
405x1 3brd horrible rep, i shifted my feet and back on the way down
405x1 3brd a lot better
425x1 2brd
435x1 1brd took a while to touch but locked out smoth and evenly

incline db
60x10
80x15

tri exts
30x10
40x10

today was a good day, since i hadn't used a shirt in a while and also that it would be a different shirt, i was stressing out a little bit. i feel confident about using this shirt and figure i might touch with around 455

i kept it light on the assistance work because i figured my joints and cns might be a little shocked by the increased weight

rj and scottish, thanks for the kind words
hopefully i can put something together and hit some big pr's

[akh 1985]

i usually deadlift every other week, on my off week i usually do rack pulls, sldl, or some other exercise. last week when i pulled sumo i had nice bar speed off the floor but slowed down a lot on my lockout. so today i did lockouts, straight weight, below the knee

135x5
225x5
315x5
405x3
455x3
495x2
545x1
585x1

weigthed sit ups
45lb plate 3 sets of ten

i kept it short and sweet today since i was fried from the lockouts. from here on out you wont see much assistance work. i realy like sumo and i am excited to see what i can do with it.

[akh 1985]

sunday
today is upperbody assistance day, this usually includes tri,lat,delt, and bi work

db rows
80x10
100x12
100x17

lat pulldown
dont remember weight
12,12,9

side raises
20x15
30x20

plate raises
25,25

db curls
40x10
50x10

i usually do a heavy tri exercise but decided not to

mon squats

olympic squats
135x10
225x10
275x10
315x10
365x8

weighted sit ups 45lb plate
10,15

im not sure with what to do with my squat until the meet?

[RJstrong]

looks good... keep it up!!!

[hauss man]

looks good... keep it up!!!

yeah looks good

[akh 1985]

thanks guys. everything is going well and i am feeling really strong.
any suggestions on what i should do with my squat until the meet?

and hauss man this may sound weird but how did you come up with your name?
because its very familiar

[cmillett]

thanks guys. everything is going well and i am feeling really strong.
any suggestions on what i should do with my squat until the meet?

and hauss man this may sound weird but how did you come up with your name?
because its very familiar

Since you wont be competeing in the SQ,I would just work on my leg drive for the DL on your SQ day and your Lockout on the DL day,
example,
SQ day,
RAW SQ warm up
Chain suspended or box SQ's

DL day,,
Speed work from floor,followed by Lockouts

just my opinion ,this is close too what I did,except for the fact that I trained my DL and SQ on the same day.I just finished a push pull meet this past weekend.
I warmed up with full ROM's SQ's,followed by Box SQ's or chain suspended SQ's,then on too the pull,I changed my ROM every 3wks building up in weight,I started with pulls from the floor the 1st 3 wks,then reverse band pulls the next 3 wks,then lockouts from right below knee height for the next wks up to 2 wks out from the meet ,they were followed by speed pulls for 3x1 from floor.The reason I decided too use lockouts for the wks leading up too the meet,I watched one of louies DL vids and from what he said was that you can add 10% safely too your lockout over your full ROM max.So thats why I decided too use them on the last mini wave.And I gotta say it worked ,I should have easily pulled a 550 from the floor at the meet,but I had a slight issue with my ham,You can see that on my log in the results post.
Good luck bro !

[hauss man]

its just a word, like he is a hauss

also it was one of my friends last names and i liked it

[akh 1985]

i tried pulling and squating on the same day for about three months, it just wasnt for me. my squat routine usually is one week i use a box and the next week i do olympic style squats, every once and a while throwing in bands or chains. the squat is my strongest lift and i feel i get more out of free weight than band tension, although it does have its place. i plan on leaving my squat routine the way it is, i was just concerned about how heavy or what percentages i should use.

[cmillett]

I wasnt meaning too change your split LOL.
Your training looks good ,I was simply just suggesting some SQ ROMs that would benefit your DL since that is what your focusing on.
Looking good though

[akh 1985]

today was my bench day and i started out with floor presses and had a very good workout.

floor press
135x8
185x5
225x3
245x3
275x2
295x2
315x1
335x1

lying db extinsions
40x10
50x10

pressdowns
15,15

[Doc.Sust]

looks good, do you have access to a platform you can attach mini bands to the bar for the deadlift? this is a real great tool, Louie simmons wrote an article recently in PLUSA talking about how it makes more sense to work upper end strength with bands than lockouts, because when using the bands you are in your real form, when you do lockouts, you alter your form to get the best mechanical advantage, so a partial dead really is an entirely different movement.it doesnt truly mimic your correct deadlift form at the true weak point. i still like to use both in my training. one wk bands, next wk,dead form the floor followed by partials, following back to bands, etc etc.

[akh 1985]

a few of the guys i train with go up to westside. they feel, and i agree with them, that bands are for advanced lifters who have mastered technique. that at my stage i should get as much as i can out of free weight and chains, with a huge emphasis on form. not to say that i dont use them sparingly, but i generally stick with free weight or chains on my ME lifts.

[akh 1985]

i do have a jump stretch box available so next week i might use them as a down week

bands are all i hear about

for the most part i listen to the people i train with, but then some of the things they say dont make sense.
like how will they know when it is time to incorporate bands all the time? is there a magic total i have to hit? or is it things in my form that i cant see

[Doc.Sust]

i do have a jump stretch box available so next week i might use them as a down week

bands are all i hear about

for the most part i listen to the people i train with, but then some of the things they say dont make sense.
like how will they know when it is time to incorporate bands all the time? is there a magic total i have to hit? or is it things in my form that i cant see

form mostly. how is your technuque?my sqyat technique isnt always consistent, but i usebands and get great results, you have to have good form,not perfect form IMO. you can use bands as a novice, all you have to do is use bands that fit your strength level, i wouldnt recomend using blue and greenbands together, but any novice coulc use a setoflight bands and be fine.

[Doc.Sust]

also you dont want to use bands all the time, switch it up. usefree weights, chains and bands. keep your cns guessing, i do use bands alot, but no more than for 3 wks straight, than i will take a down wk, or switch to something different.