Training Log

TRAINING LOG for 3^rd competition

Here is a basic outline of my recent training. It involves the basics but I do not necessarily include all of the small things that I do for fun on my spare time ie: lever and let-down attempts using the rings or practicing muscle ups on the bars. I generally train 6 days a week. 3 Upper body days and 3 lower body days(2 push, 1 pull). I do not consider my upper body days to be taxing on my nervous system at all so training this way has given me consistent gains over the years. My next meet is January 9^th where I will be competing in Montreal. I will be lifting RAW(the only way to lift in my eyes) although there will not be a RAW division at this competition. Being a sport that is more about testing yourself than beating others I do not care and am just using the competition as a day to test my maximums. A testing day.

A lot of people, including my training partner, often think I am overtrained. But in my eyes, that’s how a person should train. The definitions of overtraining may be inconsistent across discussions, but in general, I do not agree in always feeling your strongest and fresh all the time…..feeling strong and fresh is for the day of your competition. So over the next 5 weeks, I will be lifting heavy and often…and as I approach my competition I will simply enjoy the rebound effect I get as my body supercompensates from a longer period of ‘planned overtraining.’

***Last Meet – Raw World Championships in Russia my lifts were : SQ 302.5kg, BP 195kg(430lbs), DL 300kg(661lbs) for a 797kg Total…my goal for Russia was 800kg. Had I hit my 3^rd attempt BP of 197.5kg or increased my DL to 302.5 kg I may have hit my goal….but ‘IF’s aren’t what testing yourself is about.

FOR MY UPCOMING MEET/TEST MY GOALS ARE : SQ 300kg, BP 200kg, DL 315kg and Total 815kg

**DEC 1 -4 planned overtrain ( Originally I wanted to compete at the CPO Provincials in Brantford on the 7^th but had a sore knee so I decided to sit out as its tough to squat a tone of weight when you are thinking about your knee)

December 1st

Backsquat: 550x5(decent)

550x5(tough)

550x4(decent)

550x3(decent)

550x3(smooth)

550x4(tough)

­­­­­­­­­­­­­­_________________________________________________

December 2nd

1)Conventional DL SUPERSETtwith Benchpress

8sets of 3 reps @550lbs and 8sets of 3 reps 370lbs(pause on chest)

2)3 sets of Hipswings 40 kilos x 25

_________________________________________________

December 3rd

RingChins 12x12

RingShrugs 3 xburnout(25-40)

Ring Let Downs x burnout (7-12)

_________________________________________________

December 4^th

Backsquat: 260kgx3 x 5sets w Benchpress 360lbsx4x8sets

Trapbar Deadlift 516lbs x 10 x 2 sets

_________________________________________________

December 5th to 7^th off( competition in Brantfrod, I just helped coach)

_________________________________________________

December 8th

Worked up to a 1rm in the backsquat at 280kg then did 260kg for 6 triples and failed on the second rep of the 7^th set.

Hipswings and v-ups

_________________________________________________

December 9th

Bench Press: I worked up to a double with 400(paused) and then another paused single. 365x5, x5, x4, x4, x3, x3

Supplementary Handstand Pushups 3 sets of 12 with Chins 2 sets of 35

_________________________________________________

December 10^th

Deadlift(conventional)

255kx3

260kx3x 7sets

Supplementary Hipswings with a 40kg kettlebell, 2 sets of 25

_________________________________________________

December 11^th

Benchpress: 185kg x 8 singles Downset of 185kgx3 off foan(paused)

Supplementary handstand pushups: 3x(10-15)

_________________________________________________

December 12^th

Backsquats: 265x2, 268x2, 270x2, 273x2, 275x2

Lockouts from 9^th pin: 345kgx10

_________________________________________________

December 14^th

BenchPress: 177kgx3(paused) x 4 sets, downsets: 165x4(no pause)x2 sets

BandTricep press downs and handstand pushups(2 sets of failure each)

_________________________________________________

December 15^th

Backsquats: 253kg x 4 x 5 sets,

Lockouts from 9^th pin: 345kgx8 (rough on back)

_________________________________________________

December 16^th

Bench Press: 170kg x 3(paused) x 8sets

_________________________________________________

December 17^th

Deadlifts(conventional): 265kgx3x6 sets

Later that day: 12 sets of 12 ring chins

_________________________________________________

December 18^th

Bench Press: 168kg x4 x 5sets

_________________________________________________

December 19^th

Irritated knee wrestling buddy. Felt fine but once I hit 200kg my knee felt sore so I aborted the squat and superset (20x40kg Hipswings w 20Chins ) x 8 rounds

Did some inverted ring shrugs: 2 sets to failure

_________________________________________________

December 20^th

NOTHING KNEE WAS SORE YESTERDAY…frustrated bc knee soreness is not going away. It is affecting the decent of my squat and causing my technique to feel off… thus lowering the amount of weight being moved…..with a testing day coming up, January ninth, this is very frustrating.

_________________________________________________

December 21^st

I decided to let my knee relax completely for a few days so during my bench workout I opted to lift legs in the air. Since I wouldn’t be able to handle the same tonnage I also opted for close grip.

Close-Grip-Legs-up-Benchpress: 160kgx3 x 10 sets

_________________________________________________

December 22^nd

Ring Chins x12 SUPERSET w KettlebellSwings 40kgx20. 10 rounds (no swings last 4 rounds)

_________________________________________________

December 23^rd

Close Grip Bench Press with Feet in air: 173kg x2reps x 10 sets

Handstand Pushups 4 sets of 10

Tricep Pressdowns with bands 3 sets failure

_________________________________________________

December 24^th

Conventional Deadlifts: 270kgx3(decent)

270kgx3(tough)

270kgx3(decent)

270kgx3(grind)

270kgx3(good)

Kettlebell swings 1 set of 35 with 40kg

Ring Chins 4 sets of 15

_________________________________________________

December 25^th – OFF

_________________________________________________

December 26^th (Knee feel much better 75%)

Backsquat: 260kgx3(good)

265kgx3(good)

268kgx2(decent)

268kgx2(grind)

Downset 250kgx4(tough went for 5^th rep no go)

BenchPress: Worked singles from 170kgx1(easy), 180kgx1(smooth), 190kgx1(good), 195kgx1(decent), downset 205kg to foam x2 reps

_________________________________________________

December27th- OFF

_________________________________________________

December 28^th

Bench Press: 177kgx3 paused(smooth)

177kgx3 paused(smooth)

177kgx3 paused (good)

177kgx3 paused (tough)

Handstand Pushups 2 x 15

Ring Dips 1 set of 30

Inverted Ring Shrugs 3 sets of 50

_________________________________________________

December 29^th

I was not feeling very confident today as my right knee was still bothering me. So I really had to take the squat descent conservatively slow.

Front Squat: 70kgx3, 120kgx3

Backsquat: 170kgx2

210kgx1

240kgx1

265kgx2(tough)

268kgx2(good)

270kgx2(tough)

273kgx2(grind)

275kgxfailed set

Hipswings w 40kg Kettlebell for 2 sets of 30

*****a Little disappointed and frustrated…I am not sure how I am ever going to squat 302kg(667lbs) again when this kind of weight is feeling so damn heavy. I just need to remind myself that I am constantly taxing my nervous system.

_________________________________________________

December 30^th

Bench Press(all reps with a 2-count pause on the chest):140kgx2, 160kgx2, 170kgx1, 180kgx1, 185kgx1, 190kgx1, 195kgx1

Downset of 200kg x3 off of the foam

_________________________________________________

December 31^st

Conventional DL (last Deadlift before the meet)

120kgx5

160kgx3

200kgx2

240kgx1

260kgx1

280kgx1

290kgx1

295kgx1

300kgxfail, done workout. No need for assistance as the meet is just around the corner.

_________________________________________________

Jan 1^st – OFF

Given my sore knee situation I decided to take a few days off. This would normally be a bench day but I felt that even the leg driving involved in the bench press was slowing down recovery.

_________________________________________________

Jan 2^nd – OFF

Saturday is normally a day when I get to take my time training, and focus on moving some heavy weight along with a decently high volume. This was also very hard for me as not training inhibits my appetite and creates tension, so given that this was my second day off in a row(which I am rarely used to) I really wanted to train.

_________________________________________________

January 3^rd – OFF

Really wanted to train. When I woke up this morning my knee was feeling sore(nothing new) so telling myself to relax and save it for next Saturday was easy. Took some extra time to ice and heat my knee a few more times than usual today.

__________________________________________________

January 4^th

Given that I have been nurturing my knee all weekend I decided to bench press feet up to avoid involving the leg drive. I also decided on close grip.

Close-grip-feet-up Bench Press

70kgx10

110kgx5

140kgx3

160kgx2

175kgx2(easy)

175kgx2(good)

175kgx2(good)

175kgx2(good)

Stop and no supplementary exercises as meet is 5 days away.

_________________________________________________

January 5^th

My right knee was still a little bit sore but I felt uncomfortable going into a meet without activating my legs at all this week. So I opted to do some light squats

I worked up slowly and cautiously to 200kg x8 for 3 easy sets. Felt nice. Took about 15 minutes.

_________________________________________________

January 6^th

I simply wanted to handle some weight on the heavier side of things without taxing myself. I only did singles up to a max determined by a bar speed that was no longer smooth. Also, no use of legs again.

Close-grip-feet-up-Bench Press

70kgx5

110kgx5

140kgx3

160kgx2

180kgx1(fast, easy)

190kgx1(smooth)

195kgx1(decent)

____________________________________________________

January 7^th and 8^th - OFF

Given that for over a week I have performed practically none of the volume of punishment that I am accustomed to and that I rarely train less that 6 days a week…. I feel skinny, saggy, and weak. I have no appetite, I am having a difficult time sleeping, and I feel demotivated for my meet and anxious to see if I will rebound the way I usually do. **** While feeling this way, I note to myself that I felt the same way going to Russia to compete where I set New PR’s across the board for myself.

____________________________________________________

January 9^th – TESTING DAY----- ITS GO TIME!!

I wake up feeling skinny-fat, weak, and groggy. No appetite. I chug some water and a shake and meet the boys to drive down to Montreal. Get to the meet to do my thing.

We get there and I weigh in at 103kg. So basically Im competing in the 110kg(242lbs) weight class 7kg(15lbs) underweight. This doesn’t really matter to me because my primary goal for this meet was to beat my total from Russia. This is why I considered it a TEST.

SQUAT:

1^st attempt: 285kg(628.5lbs) GOOD: I went into this one not sure if it was too aggressive an opener. As I hit the bottom of my squat I fell out of groove but recovered and grinding it up. I shook my head pissed off as I stood up with it. L

2^nd Attempt: 295kg(650lbs) EASY: I really psyched myself up and focused on being aggressive…this was the fastest 650lbs squat I have ever performed. Deciding on my 3^rd attempt I wanted to jump to 310kg bc 295 felt so light…but I though sensibly and just went to beat my Russia squat of 667lbs by 5 more.

3^rd Attempt: 305kg(672lbs) NOPE>>BUT A WIN IN MY EYES. It felt good on my back and I was AMPED for this lift!! I went down with it and worked my way up to a point where I thought I had it and then NOPE…. I KNOW I WILL GET IT NEXT TIME!! This was a win for me because going into this competition with a nagging knee and questioning my capabilities of ever replicating what I did in Russia and I ended up attempting more and almost nailing it. I am content

BENCH PRESS:

I have never considered the Bench Press to be taxing and even during competitions I find it to be a nice break between amping yourself up for the squat and then having to amp yourself up for the deadlift.

1^st Attempt 185kg(407lbs)- EASY

2^nd Attempt 195kg(430lbs)- EASY

3^rd Attempt 205kg (452lbs)-SMOOTH!!!!!!!

Felt awesome about this because I felt, and the judges as well, that I had a 465lbs or even 470lbs in me. I just didn’t know how hard to push it as I had never pressed so much before. ******for my first two meets I benched closegrip no arch because of a rotator cuff problem, so Over the past two months I’ve focused on finding a proper bench technique.

DEADLIFT:

I wasn’t extremely confident in what I was capable of but wanted to end up around 315kg or even 320kg as my 3^rd attempt. So I aggressively opened with a 300kg knowing that I can absolutely do it given that I did it on Dec 31^st in an overtrained state.

1^st Attempt: 300kg(661lbs)-NICE AND SMOOTH

2^nd Attempt:310kg(683lbs)- NOT SMOOTH BUT GOOD off the ground…rough up top

3^rd Attempt: Decided not to take a 3^rd as my 2^nd was a little rough.

TOTAL: 810kg

*** 810kg was less than my initial goal of 815kg but given that I KNOW I would have nailed a 300kg squat, and could have Benched a few more kilos, I am happy. A PR BP, a PR DL, and a PR TOTAL and all at a kilo lighter than Russia as well. Since, to me, this is a sport where my competition is, in the short run, MYSELF…..I won. And plus at the end of the day I still won my weight class and got a trophy so that was cool too!! J

********GOALS for JUNE 19^th 2010, RAW Nationals

SQUAT: 310kg(683lbs) , BENCH PRESS : 215kg(474lbs), DEADLIFT 320kg(705lbs) = TOTAL 835kg(1841 lbs)

WATER or COKE???? tough one

Interesting information..........

We all know that water is important but I've never seen it written down like this before.

1. 75% of Americans are chronically dehydrated. (Likely applies to half world pop.)

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one's metabolism as much as 3%.

4. One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus

it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should everyday?

=================================================

COKE

No wonder coke tastes soooo good:

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and .......Let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a crumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the

terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham

is finished, Remove the foil, allowing the drippings to mix with the Coke

for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, And run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

FYI:

1. The active ingredient in Coke is phosphoricacid. Its Ph is 2.8. It will dissolve a nail in about 4 days.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for

about 20 years!

Now the question is, would you like a coke or a glass of water?

Have a Great Day and Share It with Others

---------------------------------------------------------------------------------------------------

The above was a repost from : http://www.bhawkindustries.com/blank?pageid=26&catstart=0&prodstart=0

7 CODES OF BUSHIDO

Gi – JUSTICE

Samurai meaning: (right decision) Taken with equanimity, the right attitude, impartiality, and the truth. When one must die there is no thought to giving one’s life, if it is in Gi. Rectitude.

Modern Interpretation: Fairness. The use of authority to uphold what is right.

You: DO NOT BACK DOWN WHEN BEING WRONGED. STAND STRONG FOR WHAT IS RIGHT.

Yu – COURAGE

Samurai meaning: Bravery. Heroism. Rushing towards the point of a sword without hesitation.

Modern Interpretation: Ability to face danger or hardship and keep self-esteem.

You: NEVER WAVER. HAVE THE STRENGTH TO HOLD TRUE AND THE BOLDNESS TO SEEK GLORY.

Jin – BENEVOLENCE

Samurai meaning: Compassion. A universal love towards mankind. Generosity.

Modern Interpretation: Kindheartedness. To do 'good' and be good by your own ideals. Be charitable. Unselfishness.

You: DO NOT JUDGE. SEEK TO UNDERSTAND, SHOW COMPASSION AND HELP CHANGE FOR THE POSITIVE. BE HUMAN.

Rei – POLITENESS

Samurai meaning: A most essential quality. Reishiki etiquette is the preservation of courtesy. The samurai believed it was better to lose one’s life than to be impolite.

Modern Interpretation: Show respect and be gracious. Show sophistication by being diplomatic and treating people with equality.

You: YOU ARE NEITHER ABOVE NOR BENEATH ANYONE. TAKE PRIDE IN YOURSELF AND OTHERS.

Makoto – VERACITY

Samurai meaning: Maintain truthfulness. Sincerity.

Modern Interpretation: Honesty. Accuracy. Precision. Reliability. Dependability. Righteousness. Virtuousness.

You: ALWAYS REMAIN STEADFAST.

Meiyo – HONOR

Samurai meaning: Glory without ego.

Modern Interpretation: Adherence to principles considered right.

You: TRUE STRENGTH IS IN CHARACTER.

Chugo – LOYALTY

Samurai meaning: Devotion to ones lord and teacher.

Modern Interpretation: Faithful, obedient, committed and devout to one’s family, friends, country, and ideals.

You: DEDICATION TO YOUR FAMILY AND FRIENDS. COMMIT TO YOUR DECISIONS.

The Big Picture:

IT IS BETTER TO LIVE A SHORT LIFE WITH NO REGRET THAN A LONG LIFE FULL OF REGRET.

-Ox