Singles??

[Flounderbout]

355x1-Easy
265x1-Easy
435x1-Not too bad today

...it was a pretty easy day.

[BrotherWolf]

07/08/2014

Lovely little headache positioned directly behind my right eye.

SQUATS
45x2
135x2
185x2
225x2
245x2
275x1
295x1
315x1
335x1
355x1-Easy

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1-Easy

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
405x1
435x1-Not too bad today

Aside from the headache, it was a pretty easy day.

your workouts don't look all that different than mine , only difference i do more reps during my squat warmup and make bigger jumps ..like 135x8 225x5 275x3 315x3 335x1 355x1 and so on until i fail (on some "volume/light" days I do 3x3 or 3x5 depending on weight)
bench press is where I do more volume and DL less , i still do more reps during warmup but same progression .

The thing is that for a lot of intermediate/advanced lifters singles and low volume keeps fatigue down which is very very good for strength training and you can bump up volume easily 4-5 weeks before a meet to try and peak on that day

[Cooper72]

Well to be fair, I've been hammering away at these same weights for about 6 or 7 sessions now. If it wasn't feeling at least a little better, I'd be worried.

your workouts don't look all that different than mine , only difference i do more reps during my squat warmup and make bigger jumps ..like 135x8 225x5 275x3 315x3 335x1 355x1 and so on until i fail (on some "volume/light" days I do 3x3 or 3x5 depending on weight)
bench press is where I do more volume and DL less , i still do more reps during warmup but same progression .

The thing is that for a lot of intermediate/advanced lifters singles and low volume keeps fatigue down which is very very good for strength training and you can bump up volume easily 4-5 weeks before a meet to try and peak on that day

Couldn't find your log here. Had to backtrack to the Pit. Being 50 lbs away from class II, I'm still comfortably in the novice range. I do like the singles training, however, for exactly the same reasons you listed.

[Cooper72]

07/09/2014

SQUATS
45x2
135x2
185x2
225x2
245x2
275x1
295x1
315x1
335x1
355x1-Easy

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1-Experimented sinking the bar into my chest and paused a bit longer than usual. Weight moved well.

DEADS
135x1, 2 sets
135x1, 2 sets (sumo)
225x1, 2 sets
225x1, 2 sets (sumo)
315x1, 2 sets
315x1, 4 sets (sumo)

Tweaked my right knee at work today. Started bothering me at 225 so I didn't push it today. Squats and Sumo's didn't seem to affect it though. Too bad I suck at sumos.

[BrotherWolf]

Couldn't find your log here. Had to backtrack to the Pit. Being 50 lbs away from class II, I'm still comfortably in the novice range. I do like the singles training, however, for exactly the same reasons you listed.

DAMN YOU FOUND ME

I stopped updating the log because i wasn't doing any meets for a while so makes no sense to log my every day workouts.. once i am getting ready for a meet then i'll start logging again ..

anyway i don't know if you are a novice the poundage lifted and the time is not an indicator , the recovery time between workouts is the indicator of where you are
if you were a novice and following this method then you'd be robbing yourself from some major gains even though you are making gains , I am assuming you are out of the novice phase

[Cooper72]

07/11/2014

SQUATS
45x2
135x2
185x2
225x2
245x2
275x1
295x1
315x1
335x1
355x1-No issues

BENCH
45x2
135x2
185x1
205x1
225x1
245x1
265x1-Long pause. No issues.

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets-Little stab in the knee
405x1-Angling my feet out seems to help
445x1-Not sure how to count this. Weight seemed to fly up but I had two guys cheering me on and that always gives a boost.

[SlothBane]

You have an interesting approach to your sessions. It looks like 2 on 1 off from my perspective. I guess it works for you, but must take a lot discipline to not overreach.

I'de take a >2x BW DL flying up any day. Keep at it!

[Cooper72]

You have an interesting approach to your sessions. It looks like 2 on 1 off from my perspective. I guess it works for you, but must take a lot discipline to not overreach.

It is a 2 on 1 off. Would you believe it's less painful than taking two days off? Weird.

Speaking of pain, taking three or four days off starting Monday while on business. Not looking forward to the doms that await.

[Cooper72]

07/12/2014

SQUATS
45x2
135x2
185x2
225x2
245x2
275x1
295x1
315x1
345x1
365x1-Not bad. While not a PR, this is the most I've done outside of a meet. I rarely max out in the gym.

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1

SUMO DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets-Just when I think I can't get any worse at these. Apparently what I think is optimum positioning and reality are still a ways apart.

[kaleida]

Congrats on squat gym PR! Meet excitement makes such a huge difference...gym PRs totally count as PRs in my opinion

[Cooper72]

^Thanks K. Seems to go against the grain though. I can't remember the last time I saw a log with meet PR's higher than gym PR's.

[kaleida]

^Thanks K. Seems to go against the grain though. I can't remember the last time I saw a log with meet PR's higher than gym PR's.

Mine was like that for a long time (I got really excited in my last meet and it helped) but I had so much time between meets, eventually my gym PRs caught up.

[BrotherWolf]

^Thanks K. Seems to go against the grain though. I can't remember the last time I saw a log with meet PR's higher than gym PR's.

all my PR are currently meet PR as well
it just depends on how you program your training , I don't truly 1RM at the gym anymore I get my openers and save the PRs for the meets but I'm old and I need to save energy for when I need it

[Cooper72]

^My thoughts exactly.

07/18/2014

SQUATS
45x2
135x2
185x1
225x1
245x1
275x1
315x1
335x1
355x1
365x1-Easy

BENCH
45x2
135x2
185x1
205x1
225x1
245x1
265x1-Could have been easier.

DEADS
135x1, 2 sets
225x1, 2 sets
315x1
405x1
425x1
445x1-Felt a bit slow coming up.

Wasn't sure what to expect as I typically don't do well with this much time off. Better than expected and I didn't have to drop the weight any.

[kaleida]

Glad the time off didn't subtract any efficiency or strength!

[SlothBane]

Funny how a week ago it was a gym PR and now it's easy. The time off must have done you well. By the looks of your progress, it should worth trying this type of programming in the future.

Oh well, keep at it! Everyday is a meet day in here.

[Cooper72]

Glad the time off didn't subtract any efficiency or strength!

Strange thing is I'm not even sore. Love singles.

Funny how a week ago it was a gym PR and now it's easy. The time off must have done you well. By the looks of your progress, it should worth trying this type of programming in the future.

Oh well, keep at it! Everyday is a meet day in here.

Thanks Sloth! 2.5 more weeks 'til meet day. I should be ready.

[Cooper72]

07/19/2014

SQUATS
45x2
135x2
185x2
225x1
245x1
275x1
315x1
345x1
365x1-This should have been easy but I let the weight creep over my toes.

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1-Tried a 2-second pause. Harder than usual.

SUMO DEADS
135x1, 4 Sets
225x1, 4 sets
315x1, 4 sets-Divided on keeping up with these or alternating a heavy day with a speed day.

[kaleida]

Ooh, different.

[BrotherWolf]

07/19/2014

315x1, 4 sets-Divided on keeping up with these or alternating a heavy day with a speed day.

what worked well for me was alternating DL like this
heavy squat -- light/more volume DL
lighter squat -- heavy/low volume DL (3x1-3x3) usually working my way up to just over my opener

it's an age thing, I can take near max training often but not too much volume

[Cooper72]

what worked well for me was alternating DL like this
heavy squat -- light/more volume DL
lighter squat -- heavy/low volume DL (3x1-3x3) usually working my way up to just over my opener

it's an age thing, I can take near max training often but not too much volume

Hmm, that's an idea. Didn't really consider changing up the squat as well.

[Cooper72]

07/22/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
295x1
315x1
335x1
355x1
365x1-Mo betta!

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1-Good lift-off. Easy.

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
405x1
445x1-Felt good

So apparently I have to work on my lifting terminology. Signed up for the 'powerlifting' event only to learn today that to the coordinator, powerlifting=deadlift only. Had to sign up for the squat and bench separately. Never heard of that before.

[Korr]

So apparently I have to work on my lifting terminology. Signed up for the 'powerlifting' event only to learn today that to the coordinator, powerlifting=deadlift only. Had to sign up for the squat and bench separately. Never heard of that before.

Me either. I think your coordinator needs to lay off the crack pipe. srs

[Cooper72]

Me either. I think your coordinator needs to lay off the crack pipe. srs

Lol, I can only hope the meet goes smoother than the sign-up.


07/23/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
315x1
345x1
365x1-Lil shaky

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1-Decent hand-off but I lost some tightness during the pause at the bottom when I had to ask my spotter to please take his hands off the bar.

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
405x1
445x1-Surprisingly easier than yesterday.

[Jtbny]

Hmm my recent spotter made his way over to the left coast I see

[Cooper72]

Hmm my recent spotter made his way over to the left coast I see

Sending him back your way.


Loc: Las Vegas, NV
07/25/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
315x1
335x1
365x1-No problem

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1-No problem

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
405x1
455x1-Not too bad

Have to pick it up a bit. My co-worker just pulled 515. I have him on the squat, he has the bench, and until recently, we were about even on the deads. Meet is 11 days out.

[Cooper72]

07/26/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
315x1
345x1
365x1-Not as easy as yesterday.

Felt a little tickle in the groin area during yesterday's single at 365. Felt it again today starting from the bar 'til about 275. Fortunately, the sensation disappeared for the last few singles. I'm not sure what a hernia would feel like, but if I ever get one, I imagine it'll be in the same area.

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1
275x1-Though this ties my PR, I was really hoping this was going to be easier than it was considering the amount of time I've spent at 265. I did manage to get a decent pause in.

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
405x1
455x1-Not as easy as yesterday.

[Cooper72]

07/28/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
315x1
345x1-Heavy?
365x1-Heavy. Hmmm...

BENCH
45x2
135x2
185x2
205x1
225x1-Heavy
245x1-Heavy
265x1-Heavy

So after rubbing my two brain cells together, I started to see a trend and opted to skip deads today.

[Cooper72]

07/29/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
315x1
345x1
365x1-Not great but better than yesterday.

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
265x1-Better

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
405x1
455x1-Heaviest this has felt

[Cooper72]

So I thought I may have strained a glute muscle while squatting on Monday. I could still feel it during Tuesday's workout but it didn't seem to affect anything until the deadlift. Regular stance and grip but the pull seemed to come up lopsided. Tuesday night I was going to roll it out and noticed a peculiar lump in area. Seemed too hard to be muscle so I wasn't sure what was going on.

Just got back from the chiropractor's office with news that I slightly dislocated my pelvis. I didn't think that was even possible. It turns out that peculiar lump is bone jutting out where it shouldn't. Must be common because the Doc didn't seem too concerned. Meet isn't until Wednesday so I'll take it easy and try and keep everything together until then. Duct tape perhaps?