Isaku's Training Log

[isaku900]

I guess some background is in order.

I started lifting weights when I started throwing discus in High School.
My first barbell exercise ever was a Power Snatch.
I played football for three years in high school, I threw discus for four. When I went to college my school did not have a football team, so I played Rugby.
I also had three relatively minor knee surgeries, amongst a number of other injuries.
After my third I could no longer effectively run with the team and had to put away my rugby boots, seemingly for good.

I could still lift though, so I focused on that. I entered a bench press competition at my school my last semester of college and with awful technique I hit a 350lb bench press that would have been three red lights if there was actually judging at this "event".

I started researching sports I could do w/o needing to run. I came across powerlifting in September of 2007 and started training for my first meet which I had set for December 2007.

On December 8, 2007 I competed unequipped with a sportmart belt and knee wraps and totaled 1267.65 in the 242 junior class. I was instantly hooked.

The USPF is very strong in California due to the diligent work of Steve Denison, who manages to put on about a meet a month all over the state, so I focused on lifting single ply.

I trained on a variety of different programs, Madcows 5x5 though I had trouble keeping up with linear progression, followed by a stint at Sheiko foolishly I started with the CMS program and ended up with an overuse injury that stalled my bench for months.

I ran Smolov for squats and then I ran a hybrid bastardized Westside-esque program that was mixed with Sheiko-type high volume. This ran me into the ground pretty quick and I was looking for something new when my job schedule changed and I was able to start training with a team of powerlifters with lots more experience than I.

This log will cover my training in 2009 with the same group. We utilize a modified Westside Barbell training method that is very similar to how Team Super Training in Sacramento train. Jim McDonald referred to our group as the "San Jose chapter of Super Training" at my last meet, which is flattering.

That said, my current best lifts in competition are
Squat: 705
Bench: 518
Deadlift: 617
@275lbs

all in Single Ply, Titan gear. I am not sponsored.
My next planned meet is the USPF American Cup at the LA Fit Expo on January 24, 2009. I hope to total 1900lbs or more there.

Feel free to ask questions, make comments, critiques and the like.


PS: This week is deload so its probably gonna start boring, sorry!

PPS: just a couple of semantics issues:
I train Sunday, Tuesday, Thursday, Saturday, so updates will only happen on those days, or maybe the morning after

I list the exercise as a heading, all my warmups for my main movement
and notate as Sets X Reps @ Weight. e.g. 4x8@90 = 4 sets of 8 reps at 90lbs.
dumbbells are notated as 40lbs per, meaning a 40lb DB in each hand.

[Arlecchino]

1st.

"My first barbell exercise ever was a Power Snatch."

About brought a tear to my eye. First one I ever learned.

[isaku900]

12/28/2008
start of Deload week

volume raw bench
10@45
8@135
8@185
3x8@225
10@225

seated row
10@90
8@140
2x8@180

tricep rope
3x8@50
5@70

hammer curls
4x8@45 per

Shoulder complex/cuban press
4x8@10 per

1st.

"My first barbell exercise ever was a Power Snatch."

About brought a tear to my eye. First one I ever learned.

damn skippy, broomstick to 65lbs on the first day, my coach was ecstatic!
I basically did weightlifting every year of high school, 4-5 days a week, set after set after set of cleans, snatches and jerks.

[muscle_g]

Strong lifts buddy!!

[cupcakekid]

suscribed.

[UHCougar05]

Subbed Sucka...

[Billster]

beast guy

[PotKettleBlack]

Subbed so I can write loads of rubbish.

PRIMETIME PKB

[samsuperjew5]

subbed to give moral support (cant do much else )

nice squat man!

[benbriz]

Good to see a new log bro. GL this year!

[Jason2459]

Finally start a journal here and you're already deloading!!!!!!!!! Puss.

[isaku900]

Finally start a journal here and you're already deloading!!!!!!!!! Puss.

hahaha. I just finished a pretty heavy wave after my meet...so nyah.

Just for example, highlights from the last wave:

12/16 (3 days after the meet)

1@405 pull against doubled minis ~180lbs of tension.

12/18
ME Bench
2@275+135lbs of chain, raw

12/20 (1 week after meet)
Saftey Squat Bar box squat against Blue+Green bands (btwn 350 and 400lbs of tension)
1@330

12/27
speed pulls vs chains
2x1@415+18 chains

etc...

I need a quick deload, but I'm only three training weeks out of my next meet, so on Saturday assuming my new gear comes in its up to Super Training to break that sucka in and squat HEAVY.

[Deadliftking]

Awesome, subbed!
Been looking forward to seeing how you train.
Good luck!

[Code_B]

looks like everyone on the internet found this before me

[Mike Zero]

Noice

[metaldrummer]

I'll definitely be watching and possibly copying too

[metaldrummer]

Sick lifts btw

[isaku900]

haha thanks everyone...

now part of this journal is NOT to stroke my ego, so lay off the e-hand jobs.

deload raw box squats

8@45
5@135
6@225
6@315
6@405
5@405
6@365

safety squat bar good mornings
2x8@150
3x8@200

spud abs
8@50
2x8@70

food and beer

[isaku900]

saftey squat bar good mornings = sore back, ass and hamstrings.

that is all.

[kodiak5]

saftey squat bar good mornings = sore back, ass and hamstrings.

that is all.

Whenever I use the SSB my lower, mid, and even upper back are always trashed the next day.

[isaku900]

Whenever I use the SSB my lower, mid, and even upper back are always trashed the next day.

yep and since one of my main weaknesses in squatting/deadlifting is that my upper back rounds and i get an ed coan like lean...you can see my love of having the SSB.

[cupcakekid]

yep and since one of my main weaknesses in squatting/deadlifting is that my upper back rounds and i get an ed coan like lean...you can see my love of having the SSB.

same here. I have never used a SSB though. Ill have to ask our coach about getting one. Does it correct the muscle imbalance or does it make the exercises easier? Yes unaware

[isaku900]

same here. I have never used a SSB though. Ill have to ask our coach about getting one. Does it correct the muscle imbalance or does it make the exercises easier? Yes unaware

makes squatting super hard b/c the weights are in front of you, throws you forward and makes you have to sit back harder and drive your upper back into the bar more.

I don't care how it does it, but I do know its helping.

[SFGiantsPBA]

Subbed!

I closed mine over at the over 35 Forum and started a new one in this forum but it won't be half as impressive as yours.

Happy New Year Bro!

[jmt92]

makes squatting super hard b/c the weights are in front of you, throws you forward and makes you have to sit back harder and drive your upper back into the bar more.

I don't care how it does it, but I do know its helping.

subbed.

would you suggest this for zeh raw lifter?

[isaku900]

subbed.

would you suggest this for zeh raw lifter?

never hurts to throw a little chaos into your training, but it won't give u the same kind of response as a geared lifter.

does beat the crap outta your upper back and hamstrings though.

[jmt92]

never hurts to throw a little chaos into your training, but it won't give u the same kind of response as a geared lifter.

does beat the crap outta your upper back and hamstrings though.

Looks like it may be good to mess with next Lower cycle.

[isaku900]

Looks like it may be good to mess with next Lower cycle.

good luck, when using it, realize there's a front and a back, and that the bar is probably 60lbs.

you can get crushed unknowingly when you get near your max if you forget about the extra 15lbs.

[jmt92]

good luck, when using it, realize there's a front and a back, and that the bar is probably 60lbs.

you can get crushed unknowingly when you get near your max if you forget about the extra 15lbs.

trust me I know.

I used a mastadonish like bar for my squat last time I maxed, and I was disappointed when I thought my max 350, found out a week later the bar weighed 60 like a mastadon and I shat bricks lol.Jim who told me just laughed and gave me **** for it my whole session.

[Abbrevi8tor]

Good luck at your upcoming meet. There better be a vid or NEGS ...