My Old School - Training Log

[thedanofsteel]

It's time to start up another online log, as I've benefitted from keeping these in the past, both in terms of feedback from other lifters and in the ability to have a large block of training at my fingertips. My competition plans for 2017 are a local meet in late February, possibly a summer meet, and hopefully Raw Nationals in the fall. Training has been going reasonably well over the last several months; what follows is the beginning of a ~10 week meet cycle for February 25. Weights in kilos. Thanks for reading.

Week 1, Day 1

Ia. Drop Snatch
3x5
Ib. Pullup
3x5

II. Explosive Pushup
3x5

A. Press x5@8.5/5% (30 mins.)
70x5@6
75x5@6.5
80x5@7
85x5@9
80x5@8
80x5@9.5

B. 1" Bench x6@9/5% (20 mins.)
102.5x6@6.5
112.5x6@8
117.5x6@9.5
112.5x6@10

C1. Reverse Hyper
3x10
C2. Lateral Raise
3x10
C3. DB Hammer Curl
3x10

D. KB Swing (max in 10 mins)
6x10


Notes: Felt relatively good, save for overshooting RPEs a little d/t fatigue on the pressing and benching. This was primarily due to the time caps, especially on the bench, where I had to try to jam the drop set in the 20 minutes I had allotted. Expanding that block by another five minutes might make sense.

[thedanofsteel]

Week 1, Day 2

Ia. Goblet Squat
4x5
Ib. Pullup
4x5

II. Box Jump
2x5

A. Squat x3@9/5%
170x3@7
180x3@8
190x3@8.5
180x3@8.5

B. Snatch Deadlift from 3" block x4@9/5%
165x4@7
175x4@8
185x4@9
175x4@8

C1. Hanging Pike
3x6
C2. Arnold Press
3x10
C3. Chest-Supported Row
3x10

D. Farmer's Walk (distance x 10 mins.)
105/hand x 150 meters


notes: First time playing around with farmer's walks. This was not difficult but I was not pushing very hard. I can up the load and density here. Squatting felt pretty strong, the top set was supposed to be @9, but I felt like I had a good shot at two more reps, so officially @8.5. Hopefully back up over 500 (227.5) very soon.

[thedanofsteel]

Week 1, Day 3

Ia. Drop Snatch
4x5
Ib. Pullup
4x5

II. Med Ball Slam
3x5

A. Bench x3@6-7/3%
110x3@5
120x3@6
120x3@6.5
120x3@6.5
120x3@6.5
120x3@6.5
120x3@7

B. Press Behind Neck x10@6-7/3%
42.5x10@5
52.5x10@7
50x10@8

C1. Bulgarian Squat
3x10
C2. V-Bar Pushdown
3x10
C3. EZ Curl
3x10

D. KB Swing
20kg x10x8 (10 mins.)


In and out.

[thedanofsteel]

12/19/16

Ia. Goblet Squat
5x5
Ib. Neutral-Grip Pullup
4x5

II. Box Jump
3x5

A. Deadlift x4@8/5%
180x4@6.5
192.5x4@7
202.5x4@8
192.5x4@7.5
192.5x4@7.5

B. 3ct Paused Squat x5@9/5%
130x5@7.5
137.5x5@8.5
137.5x5@8.5
137.5x5@8.5

C1. Wheel
3x10
C2. Dip
3x10
C3. CS Row (wide)
3x10

D. Butcher Hi/Low
90 lbs. x 30 meters x 5 / 10 mins.

[thedanofsteel]

12/21/16

Ia. Drop Snatch
4x5
Ib. Pullup
3x5

II. Explosive Pushup
3x5

A. Press x3@9/5%
80x3@.5
85x3@8
90x3@8.5
90x3@9.5
85x3@9

B. 3ct Paused Bench x4@9/5%
110x4@7
117.5x4@7.5
122.5x4@9.5
117.5x4@8
117.5x4@8.5
117.5x4@9

C1. Reverse Hyper 3x12
C2. Lateral Raise 3x10
C3. DB Hammer Curl 3x10

D. KB Swing 5x15 in 10 minutes

[thedanofsteel]

12/23/16

Ia. Goblet SQ 5x5
Ib. Chinup 4x5

II. Box Jump 2x5

A. Squat x3@6-7/3%
150x3@5.5
160x3@7
155x3@6.5
155x3@6.5
155x3@6.5

B. Snatch-grip RDL x10
125x10
135x10
135x10
135x10

C1. Hanging Pike
3x7
C2. Arnold Press
2x10, 1x12
C3. CS Row (narrow)
3x10

D. Farmer's Walk
125/hand x 150 meters

[thedanofsteel]

Xmas/16

Ia. Drop Snatch 4x5
Ib. Pullup 4x5

II. Explosive Pushup 3x5

A. Bench x5@8.5/5%
112.5x5@6.5
120x5@7.5
127.5x5@10
120x5@9.5

B. Incline BP x6@9/5%
90x6@7.5
97.5x6@9
92.5x6@9

C1. Bulgarian Squat
3x10
C2. EZ Curl
3x10
C3. V-Bar Pushdown
3x10

D. KB Snatch
24kg x 60 reps / 10 mins.


Not feeling it today. Way off with RPEs on the bench. Hopefully just a blip, need a little more food, sleep.