Illuminati's Training Log

[Illuminati]

I have decided to start a training log so that I can track my progress towards my goals. Currently I can squat 565, bench 405 and deadlift 525. My goals for this year is to hit a 700 squat, bench 450 and deadlift 600 at 198, for a total of 1750. This would give me an elite total in the 198 class. (http://elitefts.com/documents/elite.htm) My other big goal for the year is to stay injury free. I train with a modified Westside Barbell routine.


16Jan06
DE Squat/Deadlift

Squats
135x5, 225x5, 275x5, 315x5
Box Squats w/ Green Jumpstretch Bands
275x3,3,3 295x3,3,3 315x3,3,3
Speed Pulls w/Green Jumpstretch Bands, on a 2 inch platform
275x1 for 10 sets
Hammer Curls
50x10 55x8 60x8
Reverse Barbell Curls
80x10 90x10
Weighted Sit-ups, feet straight out in front of me
115x10,10,10,10

17Jan06
DE Bench
Speed Bench w/lights*
135x3,3 155x3,3,3,3,3,3
Close Grip Bench
225x8 255x5,5 275x3
Tate Presses
50x10 60x10,10,10
Seated Rows
220x5,5,5

*I broke my mini’s. The lights are just too much band tension for me on a speed bench day. Gonna have to use chain till my new mini’s arrive.


19Jan06
ME Squat/Deadlift
Standing GM’s
135x5 185x5 225x3 275x3 315x3 365x1 385x1 405x1 425x1
Snatch Grip Deadlifts
225x5 275x5 315x5 365x4,4,4,4
Hammer Curls
50x10 55x10x60x8
Weighted Sit-ups
105x10 115x10 130x10,10,10



I have got to say that Snatch Grip Deadlifts are a very humbling lift. 365 felt heavy. My entire back is sore. Went into today’s lift still sore from Monday’s workout.

 

[nelmsjer]

I'm glad you'll be journaling here, Illuminati. I think a lot of WSB questions will be able to be answered right here in your journal. Thanks!

 

[Illuminati]

I'm glad you'll be journaling here, Illuminati. I think a lot of WSB questions will be able to be answered right here in your journal. Thanks!

That's kind of why I decided to put it here. keep in mind that i have modified the days to fit my schedule, but have still followed thier protocol...DE days should be 96hrs after ME days, and ME days are 72hrs after the DE days. typical program would be:
Mon: ME Squat/Deadlift
Wed: ME Bench
Fri: DE Squat/Deadlift
Sun: DE Bench

typically westsider's don't pull that often. i haven't been too happy with my deadlift, and feel that i need to concentrate on it a little more, so you will see in the next 8 weeks that i will be following my ME movement up with some sort of pull on the weeks that my ME movement isn't a pull. Did I lose you yet? Weeks 1 and 2 I am doing standing GM's, followed up with Snatch Grip Deads. Week 3 Box Squats followed by Snatch Grip Deads. Week 4 the ME movement will be a pull, probably with bands and chains.

 

[nelmsjer]

I'm tracking very well. Good explanation.

Regarding the use of bands and chains, what is the "training age" at which someone should start using them? Also, are you purely into powerlifting, or are you geared toward the concept of athleticism?

 

[Jim Ouini]

Speed Pulls w/Green Jumpstretch Bands, on a 2 inch platform
275x1 for 10 sets

Snatch Grip Deadlifts
225x5 275x5 315x5 365x4,4,4,4

Do you feel like your deadlift weakness is off the floor? I tried pulling off a reebok step with my (I think) light mini bands awhile back. Even tried some snatch grip lol

Anyway it'll be interesting to follow a WSB journal in real time.

 

[Illuminati]

I'm tracking very well. Good explanation.

Regarding the use of bands and chains, what is the "training age" at which someone should start using them? Also, are you purely into powerlifting, or are you geared toward the concept of athleticism?

what do your mean by "training age?" if you are referring to how old someone is, then there really is no rule. if you are talking about training experience, then i would say that someone should be at least a Class 2 powerlifter. (see the link in the first post.) your level is determined by your total (squat + bench + deadlift) and your body weight.

me, i am purely into powerlifting now. if i was younger, i would be into it for improving my athletic performance, but my time for that has come and past. now i have my eyes set on getting an elite total. maybe i am setting the bar a little high in regards to my goals for this year, but, if i shoot for the stars, i'll at least hit the moon.

 

[Illuminati]

Do you feel like your deadlift weakness is off the floor? I tried pulling off a reebok step with my (I think) light mini bands awhile back. Even tried some snatch grip lol

Anyway it'll be interesting to follow a WSB journal in real time.

which bands do you have? are they the jumpstretch? if they are, and the bands were purple, then you were using the lights, the big green bands are the averages, and the big blue ones are the strongs.

my weak point in the dead...try to figure this one out....i rack pulled 600 from mid shin. the following week, i maxed out on deads. pulled an easy 525, so i figured to make my next attempt at 550. pulled the 550 fast to my knees, but failed at just above where i had pulled the 600 from. doesn't make sense to me.
i used the bands on the speed pulls to help me with my top end of the lift. i did them on a platform so that i could get more tension out of the bands.

 

[Madcow2]

Rack pulls are close but they are never exactly the same as the position you wind up in when doing a full pull and you have the benefit of being able to alter leverages to put yourself in the best position to break it from the rack whereas from the floor - you are where you are so to speak. Plus, you've also been doing work to get the bar there so you aren't exactly fresh.

My thought is, that you have an issue with strength in the bottom half. If you can improve your bottom (which obviously you are training for) and, this is big, carry more speed into the top half rather than grinding to an exhausted halt, you'll be able to get that more powerful lockout moving to pick it up. It's probably good for a lot, you just need to get that bar moving and up enough to leverage it.

 

[Jim Ouini]

I have some bands from Iron Woody - I just looked it up again and it's a 'super-mini' and says 10-50lbs.

I remember now, I was pulling off a step to help my starts and had the band to work on my finish. Kind of a kitchen sink thing. Not sure it helped me any but it was kinda fun messing around with it.

 

[Illuminati]

Rack pulls are close but they are never exactly the same as the position you wind up in when doing a full pull and you have the benefit of being able to alter leverages to put yourself in the best position to break it from the rack whereas from the floor - you are where you are so to speak. Plus, you've also been doing work to get the bar there so you aren't exactly fresh.

My thought is, that you have an issue with strength in the bottom half. If you can improve your bottom (which obviously you are training for) and, this is big, carry more speed into the top half rather than grinding to an exhausted halt, you'll be able to get that more powerful lockout moving to pick it up. It's probably good for a lot, you just need to get that bar moving and up enough to leverage it.

this is exactly what i am trying to do. increase my speed. if i can pull faster, i'll carry momentum, and blow right through any possible sticking points