jwdeff Posted July 20, 2017 Author Share Posted July 20, 2017 7/17 Reverse band log strict press (red bands folded over) Up to a triple at 315 Lateral raises, front raises, other misc shoulder stuff. 7/18Coan Phillipi Week 7 Accessories: 355, 305, 300, 285 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 20, 2017 Share Posted July 20, 2017 Dude your log is making jumps every time I check it... what program are you running for it? Did you design a new oh program? 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted July 21, 2017 Author Share Posted July 21, 2017 (edited) Thanks Matt. Speaking of jumps, I hit 335 today! 10lb PR I've just been doing a progression of my top set each week (285x6, 305x4, 315x3, 325x2, 335x1) (clean once) which works out so my estimated 1rm goes up about a pound a week. Then for volume I have been hitting lots of singles, some emom and some with slightly longer breaks. Trying to dial in the form and trying (and failing) to have a consistent jerk. I still keep reverting to push press when it gets heavy though. On my 2nd press day of the week I usually do something other than log and not that hard. Monday I ended up doing heavy reverse band log press and my shoulder isn't feeling great from it, so I'll have to back off again on my Monday pressing. 7/21/2017 Log Press 305x1 (push press, supposed to be a jerk)335x1 (push press, supposed to be a jerk) 305x1 x5 EMOM(all failed jerks. Rightly lagged behind greatly on the pressout. Missed the last one and came back and hit it a minute later) 265x5 (clean each rep, some were actually jerks!) I's and T's with 20lb dbs - in the 20rep range Scapular pullups Edited July 28, 2017 by jwdeff Quote Link to comment Share on other sites More sharing options...
jwdeff Posted July 26, 2017 Author Share Posted July 26, 2017 (edited) 7/24/2017 Incline DB Press 140x6 Tricep Pushdowns 140x10 x2 Lateral Raises 7/25/2017 Coan Phillipi Week 8Axle deadlift 675x2 Accessory sets at 355/375, 305, 310, 265 SSB This is the last week of Coan Phillipi as written. Now I need to decide if I want to go for a heavy single then drop to a 60s set, or skip the single. Competition weight is 675, so I don't need to go heavier but it would be nice to. I think I could hit 725+ but I think 710 or 715 might be a nice single for next week before actually starting on reps. Edited July 26, 2017 by jwdeff Quote Link to comment Share on other sites More sharing options...
jwdeff Posted July 28, 2017 Author Share Posted July 28, 2017 7/27 Log Press 300x5 Log Clean and Press Cluster 265x3x3 w/ 30s breaks (~2.5 min total) x2 The cluster set was conditioning. Felt like I was drowning on the last set of each cluster. Unable to catch my breath in the slightest. Glad I'm working on this now, should have plenty of time to insure that I will not be conditioning limited by ASM. T's and Y's @ 20lbs 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted July 31, 2017 Author Share Posted July 31, 2017 7/28 Farmer's Did the WSM qualifier thing again, took 340 to like 10' from the finish line and dropped it when my callouses started to open on my right hand. I totally screwed up my hand care though. I had rust on my hands from the plates, so I washed them off, then I realized I shouldn't have gotten them wet so I used hand sanitizer to dry them out, then I realized the hand sanitizer had moisturizer in it so I washed them again to get rid of the moisturizer, so in the end my callouses were a little damp which couldn't have helped their structural integrity. It feels like my limiting factor right now is literally my skin, so I guess I just have to manage that better. Farmer's Deadlift - 340x10 - strapped in but hands still hurt at this point. Front Squat 415x5 quick ones 7/30 Keg Carry and Load 265, 260, 250 x25' - fast 290, 300, 300 x25' - bobbled the first one and didn't have the intensity as I did on last set. Arm-over-arm w/ nylon rope (hard rope) Switched to pulling with the rope on my left size since my left arm is stronger for the most part now. 770x35' 540x35' Both way too slow. I feel like I'm not as good at this as I should be. I struggle sitting up with each pull because I'm so top heavy. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 1, 2017 Author Share Posted August 1, 2017 7/31 Some incline DB Presses at 120, lateral raises, front raises, and T's and Y's. My hands are in rough shape from the arm-over-arm and Farmer's, need to cut down a bit. Feels like deep bruises on my index and ring finger of my left hand, and my hand skin has seen better days too. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 5, 2017 Author Share Posted August 5, 2017 8/1 Axle Deadlift705x1 555x10 Stiff-leg deadlift 385x6 x3 GHR 45x8, 70x7, 45x8 hamstrings dead Reverse Hyper 225x20 x2 8/3 Log Press 320x2 (missed third) 320x1 (missed 2nd and 3rd) 315x2 (missed third) Bad training day. Combination of too much work on Tuesday, a big $6000 Rogue order coming in right before my last set distracting me, and just a regular not good lifting day. Stopped there since we were unpacking and building stuff. 1 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 9, 2017 Author Share Posted August 9, 2017 8/4 Log Press Part 2 Cluster: 265x4,3,3 w/30s break Cluster: 265x4,2,2 w/30s breaks Log quarter squats Misc Shoulder Stuff 8/6 Deloading this weekend a little bit, my hands are pretty rough and starting to feel overtrained. Keg Carry and Load 265x1 265x3 Can't remember what else I did. 8/8 Axle Deadlift605x8 Stiff Leg Deadlift 385x8 Bent Over Rows 305x8 305x1 with a super slow negative GHR +45x8 x2 trying to go slower on the negative and hit my hamstrings more Reverse Hyper 180x20 Overall cut the accessory volume down since I think I'm losing some of my log press force from my core being fatigued. I'm not going AMRAP on deadlift at all - but I'm starting to worry that I haven't done any real 60s work in prep for my last show. But, I don't want to add any more volume as I'm barely recovering from what I'm doing. Maybe next week I'll up my main work set volume, space it out to 60 seconds, and reduce accessories even further, then take two days off after deadlifting - but haven't decided for sure yet. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 9, 2017 Share Posted August 9, 2017 Wait... last show??? How many weeks out are you? You could take the percentage down and do some 60 second or 30 sec clusters ramping up weekly till your comp- if you're around 4-5 weeks out I don't think you'll loose strength on the DL, it would probably serve as a deload too. Probably could reduce accessories anyway since you're doing other events. Just my 2c! As usual training looks awesome man! Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 9, 2017 Author Share Posted August 9, 2017 Haha I meant next show. Already planning on World's in December. I have 4 more deadlift sessions before the show. I was planning 645x6, 675x4 and 575x9, 625x7, and 655x5 as my top sets for the next four weeks. I'd hate to add too much volume, but I'm tempted to change my top sets to clusters of sorts. Thanks Matt! Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 18, 2017 Author Share Posted August 18, 2017 8/10/2017 Log Press (clean once)322.7x3 Log Cluster 275x4,2,2 x2 Log Hold 320x30s Lateral Raises Ts and Ys 8/12 Arm Over Arm - switched to outside on torn up asphalt 360 for 25' to 270 for 25' more. 270 for 70' until I gophered the prowler. 8/13 Fatback Farmer's 305 - didn't do the last 4 deadlifts, index finger on my left hand started hurting too much Farmer's Deadlift at 16" w/straps 305 x 10 My hands have been in rough shape this training cycle. My left index finger feels like a deep bone bruise or a hairline fracture or something starting in it. Just needs to survive for 4 more weeks. 8/15 Axle Deadlift645x5+1 Wanted to take the whole minute, so did a slow 5 reps, took a 30 second break, and did the last rep. Stiff Leg Deadlift 415x10 Bent Over Rows 305x8 with attempted slow negatives but they weren't that slow. Narrow grip pulldown 320x8 (or was it 10?) GHR BW+45x8 BW+75x8 Reverse Hyper 230x20 8/17 Log Clean and Press (Clean each) 295x4, 5 (was planning 7, but underestimated how gassed I'd be). Log Cluster 275x4, 2, 1 (planned 4,2,2 but the last rep I did was a tough strict press and I wouldn't have been able to get another) 275x4,2,2 (clean once on last two doubles) - went much better. Log Hold 325x30s ugly Log Strict Press 225x8 Log really exhausts me. Tough to get through the volume, and back is really worn out. Glad I have tomorrow off. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 22, 2017 Author Share Posted August 22, 2017 (edited) 8/19 Keg picks Keg carry and load 320x1 290,280,275 x1 8/20 Farmers deadlift with straps @16" 365x6 315x10 Arm over arm pull with frame 570x35' x3 This is total weight, with the Prowler I just specified weight added. All were around 13 seconds. Went light to save my finger. 8/21 Incline db press 110x10 Log lockout - from a height where my head just touches the log. 355x4 405x4 Log overhead hold 265x30s Ts and Ys Lateral raises Edited August 22, 2017 by jwdeff Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 23, 2017 Author Share Posted August 23, 2017 8/22 I think the Log overhead hold turned out to be too much for my back. Wasn't feeling deadlift today Axle Deadlift Up to 625x1, tried to pull faster at 575 and didn't so I called it. Didn't get hurt trying to force it, so I'll consider it a win. Stiff-Leg Deadlift 395x4,8,10 Bent Over Row 265x8, 8, 8 GHR 75x8,8 Reverse Hyper 270x20 Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 25, 2017 Author Share Posted August 25, 2017 8/24 Log Clean and Press 305x5 305x2 - tried not dropping from overhead and it screwed with me. 285x5 - without dropping from overhead 265x6 Log Clean Once 265x8 Log Clean and Hold355x15s I'm still embarrassingly poorly conditioned for this event. I would be conditioning limited to get more than 5 reps. 5 reps was the most I thought I could hope for at 320, but I'd like to not limit myself by pace or conditioning should by some chance I could otherwise get 6. 7 would be impossible because I'd have to go so far as to change the pace of my pressing (I've been getting a rep every 10 seconds), and I couldn't imaging being good enough in 3 weeks to need to and be able to do that. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted August 28, 2017 Author Share Posted August 28, 2017 8/25 Keg Cleans 330x8 Finger pain started in other digits. Damn hands! 8/27 Farmer's Deadlift w/ straps 325x8 Trying to let me hands recover. Everything hurts. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 29, 2017 Share Posted August 29, 2017 On 8/24/2017 at 10:24 PM, jwdeff said: 8/24 Log Clean and Press 305x5 305x2 - tried not dropping from overhead and it screwed with me. 285x5 - without dropping from overhead 265x6 Log Clean Once 265x8 Log Clean and Hold355x15s I'm still embarrassingly poorly conditioned for this event. I would be conditioning limited to get more than 5 reps. 5 reps was the most I thought I could hope for at 320, but I'd like to not limit myself by pace or conditioning should by some chance I could otherwise get 6. 7 would be impossible because I'd have to go so far as to change the pace of my pressing (I've been getting a rep every 10 seconds), and I couldn't imaging being good enough in 3 weeks to need to and be able to do that. What about limiting your main set assistance and doing sets of 8 where you clean every rep? Two weeks out you could start your taper and just do sets of 8 with something you can achieve, and 1 week out the empty log for a few sets of 60 seconds. It's how I trained for the last clean every rep contest I had and seemed to work out really well Quote Link to comment Share on other sites More sharing options...
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