Training Journal

[Zander1983]

I've had an unhappy couple of weeks, but its time to start posting my workouts and get serious again.

Sunday 31 August: Lower Body A

Squats
132 x 5
176 x 5
220 x 5
243 x 5 x 3 sets

Good Mornings
132 x 5
176 x 5 x 3 sets

Power Cleans
132 x 5 x 3 sets

+ Abdominals
+ Stretching

I haven't squatted for a couple of weeks, and these felt brilliant. Ass to the floor from an Olympic stance, super-deep. Happy with the form.

GMs and cleans were fairly routine. Form is improving on both. Cleans were reset on the ground every rep, and got better as they progressed.

 

[Lord_Suston]

Not bad at all, try for some more hamstrings though IMO. So you gonna progressivly load weight or just go by feel. What your goal also bro???

 

[Zander1983]

Not bad at all, try for some more hamstrings though IMO. So you gonna progressivly load weight or just go by feel. What your goal also bro???

I'm following a training block that I posted a few weeks ago, but never started properly. Its been revised a bit though.

As for hamstring work, squats, GMs, power cleans and snatches, snatch-grip deadlifts and front squats make up my lower-body workouts for this month. I don't think that is too quad-dominant?

My long-term goals are to keep gaining weight and play football next year. I would like to deadlift 500 by November. Lofty goal indeed...

I have 5 games of indoor soccer left throughout September, so on average I will be sprinting once a week and playing one game a week, in addition to four weights workouts. This training block finishes at the same time soccer does, so after that I can get a lot more football-focused.

 

[Mike_Rojas]

Good job, keep us posted. Keep making PR's or else.

 

[Devastation]

stay focused and train hard bro

 

[Zander1983]

Monday 1 September: Upper Body A

Parallel Bent-over Rows
132 x 5
176 x 5
198 x 5 x 3 sets

Bench Press
132 x 5
176 x 5
231 x 5 x 3 sets

Close-grip Bench Press
198 x 5 x 3 sets

+ External/internal rotation
+ Stretching

Nice to be getting back into a groove

 

[Zander1983]

Tuesday 2 September: Lower Body B

Snatch-grip Deadlifts off plates
132 x 5
176 x 5
220 x 5
264 x 5 x 3 sets

Front Squats
176 x 5 x 3 sets

Power Snatch from hang
88 x 5 x 3 sets

+ Abdominals
+ Stretching

Wow. The snatch-grip deads were insane with the increased ROM. Happy with the weight too.

Never gone that heavy on fronts before. Had a lot of trouble holding the bar, but I survived and it will get better.

Power snatches were explosive. Form is paramount, so I'm practicing.

 

[from zero]

I like it!! Train hard. Stay strong.

 

[thebrute]

gotta give those front squats a try. great job!!! tb

 

[Zander1983]

Thanks guys. I have an indoor soccer game tonight. Feeling fresh and ready to dominate. Can't wait until the season is over!

 

[Zander1983]

Thursday 4 September: Upper Body B

Overhead Press
88 x 5
132 x 5
165 x 5 x 3 sets

Pullups (wide-grip)
BW x 5 x 3 sets

Bicep Curls
100 x 5 x 3 sets

+ External/internal rotation
+ Stretching

Had an amazing game of soccer last night. Kinda sad that there aren't many games to go, because I was nailing some sweet shots (scored 5 goals, 4 from volleys!).

I'm going to try and compact this training block as much as possible, meaning very few rest days. The volume isn't all that high and I love that kind of frequency. Its worked well in the past too. I don't think I'll max out at the end of it all either.

 

[Zander1983]

Base 'week' (increased volume) with wave loading...

Friday 5 September: Lower Body A

Squats
132 x 5
176 x 5
243 x 5
264 x 3
286 x 2
264 x 5
286 x 3
308 x 2

Good Mornings
132 x 5
176 x 5
187 x 3
198 x 2
187 x 5
198 x 3
209 x 2

Power Cleans
132 x 5
143 x 3
154 x 2
143 x 5
154 x 3
165 x 2

+ Abdominals
+ Stretching

HELLACIOUS!!!

 

[from zero]

That's a nice workout man. Sounds painful.

 

[Lord_Suston]

I like it, especially the wave loading on the Cleans and squats

 

[Zander1983]

Thanks guys.

The next phase has me wave loading again, but lower reps - 3/2/1/3/2/1

 

[Zander1983]

Saturday 6 September: Upper Body A

Parallel Bent-over Rows
132 x 5
176 x 5
198 x 5
209 x 3
220 x 2
209 x 5
220 x 3
231 x 2

Bench Press
132 x 5
176 x 5
231 x 5
242 x 3
253 x 2
236.5 x 5
247.5 x 3
258.5 x 2

Close-grip Bench Press
198 x 5
209 x 3
220 x 2
209 x 5
220 x 3
231 x 2

+ External/internal rotation
+ Stretching

Nice workout, once again. Earnt a rest day tomorrow (albeit with a game of soccer!).

 

[louden_swain]

Nice and simple workouts.

 

[Zander1983]

I'm a bit disappointed by my bench poundage. I'm benching PL-style all of the time now, and its caused my weights to be relatively lower. Hopefully its just temporary as I adjust.

 

[Zander1983]

Monday 8 September: Lower Body B

Snatch-grip Deadlifts off plates
176 x 5
220 x 5
264 x 5
275 x 3
286 x 2
275 x 5
286 x 3
297 x 2

Front Squats
176 x 5
181.5 x 3
187 x 2
181.5 x 5
187 x 3
192.5 x 2

Power Snatch from hang
88 x 5
99 x 3
110 x 2
99 x 5
110 x 3
121 x 2

+ Abdominals
+ Stretching

Really pushed the snatch-grips today. The weight increases on the fronts were more moderate. Need to ensure its sustainable progress

 

[revexrevex]

WOw I like that workout.... heavy snatch deadlifts and then front squats..... do you know when you are going to sign up for that football thingy yet?

 

[Zander1983]

WOw I like that workout.... heavy snatch deadlifts and then front squats..... do you know when you are going to sign up for that football thingy yet?

Pre-season training will start early 2004, so I've got a lot of preparation to do on my own before then. And after that date, boy, will I have a lot to learn.

Weight will be stacked on between now and then, I guarantee you.

 

[Zander1983]

Forgot to add that I will be replacing fronts with zerchers for the final weeks of the training block. My wrists aren't handling them well.