Karl's Training Log

Forum to store USPA member training logs.

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Thu Jun 02, 2016 3:36 pm
Bench/Chest Arms Training - 6-2-16 - Bull Dog Gym Glendora 5 AM - Meet goal - 130Kg - 285 lb.

Session 3

Warm up - lots of stretching

Flat Bench machine -- 20 x 2 x 20, 40 x 2 x 15, 60 x 2 x 15

Bar Bell - Bench - 135 x 1 x 6, 185 x 1 x 3, 200 x 1 x 1, 225 x 1 x 2 all reps paused for 1-2 seconds

Seated Hammer Strength Bench one arm at a time - 90 x 1 x 20, 180 x 3 x 10, 270 x 3 x 6

Tricep cable push downs rams horn - 120 x 1 x 15, 140 x 4 x 10
Super-set with Preacher curl - individual arm - 40 x 5 x 8

Tricep cable - pull down rope - 80 x 1 x 15, 90 x 4 x 12

Deadlifts Saturday at 6 AM :!:

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Sat Jun 04, 2016 2:11 pm
Deadlift Training-- 6-04-16- Bull Dog Gym - Glendora 6 AM Session 3 for Atlanta -- Meet Goal 215 + deadlift (475lb.)

135 x 2 x 6
185 x 1 x 8
225 x 1 x 6
275 x 1 x 5
315 x 1 x 3
add belt and wrist wraps
365 x 1 x 2
405 x 1 x 1
430 x 1 x 1
455 x 1 x 1 - not fast enough from the floor - but destroyed none the less - held the lock out
Drops sets - minimum rest - belt but no wrist wraps
385 x 2 x 3 -- destroyed with vengeance :!:
385 x 1 x 2 -- bar slipped out attempting the last rep.

Pretty good punishment today - kept the rest to a minimum - form was solid -- no pains or issues - keeping a close eye on my knees since I have had cartilage issues back to 2014 -- I know this is more related to the deadlift than squat. So far - good - keeping good form and technique is critical - as we all know there is a tendency for form to breakdown at max effort - the education from the USPA coaching course is kicking in - so glad I participated :!:

Heavier squatting over the next few weeks will help the speed and explosion from the floor - so I am cautiously optimistic that things are really coming together so far. Next week is a deload on the deadlift plan under the bastardized Coan-Phillipi I use - then I start climbing the mountain again.

Assistance tomorrow - feeling good so it will likely be heavy and punishing.

Will stoke the fire tonight with a London Broil on the grill with some veggies - will wash it down with a nice Ghost Pines Pinot Noir - seedless of course :twisted:

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Sun Jun 05, 2016 5:20 pm
Assistance Training - 6-05-16- LA Fitness - Diamond Bar CA

Seated Machine Lat Pull - 110 x 3 x 10 - two sets parallel - one set horizontal

Cybex Lat Pull down - parallel grip - 230 x 1 x 6, 250 x 1 x 6, 270 x 1 x 6

Bar Bell Shrugs -- 275 x 1 x 8, 315 x 1 x 6, 365 x 2 x 6, 315 x 2 x 6

Arnold Dumb Bell Press - 20 x 3 x 12 - get the blood moving in the arms and shoulders

Decline Bar Bell Press each rep paused 1-2 seconds -
135 x 1 x 10, 215 x 1 x 6, 205 x 1 x 6, 195 x 1 x 6, 185 x 1 x 6

Tri-cep Pull down individual arm - super set palm up and palm down - strict form - 45 x 4 x 10

Minimum rest - 50 minutes today :!:

Burgers on the grill tonight - will wash them down with a nice Simi - Alexander Valley Cab - :twisted:

Squats 0500 next Tuesday 6-7-16

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Tue Jun 07, 2016 1:16 pm
Squat Training - 6-7-16 - Bull Dog Gym 5 AM Session 4 in preparation for Atlanta in July

Warm up - 85 x 1 x 20, 135 x 1 x 10, 185 x 1 x 8

Work sets -- added wrist wraps 225 x 1 x 8, 275 x 1 x 4,

add belt + wrist wraps + knee wraps 315 x 1 x 4, 365 x 2, 380 x 1 x 1 - felt strong - form good - will go up again next week.

Seated Calf raises again - 3 super heavy sets - x 15 reps

Work out one hour.

Bench Thursday and Deadlifts Saturday :!:

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Thu Jun 09, 2016 8:31 am
Bench/Chest Arms Training - 6-9-16 - Bull Dog Gym Glendora 5 AM - Meet goal - 130Kg - 285 lb.

Session 4

Warm up - lots of stretching

Flat Bench machine -- 20 x 2 x 20, 40 x 2 x 15, 60 x 2 x 15

Bar Bell - Bench - 135 x 1 x 8, 185 x 1 x 6, 225 x 1 x 3, 245 x 2 all reps paused for 1-2 seconds

Seated Hammer Strength Bench one arm at a time - 180 x 2 x 10, 270 x 1 x 8

Tricep cable - pull down rope - 80 x 5 x 15

Deadlifts Saturday at 6 AM :!:

Member
Member
Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Sat Jun 11, 2016 10:18 am
Deadlift Training-- 6-11-16- Bull Dog Gym - Glendora 6 AM Session 4 for Atlanta -- Meet Goal 215 + deadlift (475lb.)

135 x 2 x 6
185 x 1 x 8
225 x 1 x 6
275 x 1 x 4
315 x 1 x 3
add belt and wrist wraps
365 x 1 x 2
405 x 1 x 3
405 x 2 x 2 Held the lock out on the last rep for 5 seconds.

Drop sets - no belt or wrist wraps -- 335 x 3 x 3

Good day - this was a de-load week - still stoked for the next training sessions.

I have to travel to China next week - hotel has a good gym so I will lift without any gear to maintain back/legs and do some heavy assistance -- Might post if I get the chance.

Next Squat session 6-21 and deadlift 6-25. I will be able to bench in China for sure :!:

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Tue Jun 14, 2016 3:42 pm
Squat Training - 6-14-16 - Ritz Carleton (Portman) Hotel Gym - Shanghai China Session 5 in preparation for Atlanta in July

Warm up - 85 x 1 x 20, 135 x 1 x 10, 185 x 1 x 8 ,225 x 1 x 8, 275 x 1 x 4,

Work sets - no wraps - no belt 315 x 2 x 3, 315 x 4 x 2 - deep and controlled

Seated Leg Curls - 45 Kg - about 100 lb. 3 x 12

Standing Calf raises - 350lb - approximately - 4 x 15

Work out 50 minutes feeling strong - back to gear and heavier sets next week.

Will Bench and do heavy assistance here in China on Friday night - - still Thursday in USA. Not feeling too much jet lag this week.

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Fri Jun 17, 2016 4:40 am
Bench/Chest Arms Training - 6-17-16 - Ritz Carleton Gym - Shanghai 5 PM - Meet goal - 130Kg - 285 lb.

Session 5

Warm up - lots of stretching

Bar Bell - Bench - bar x 35, 65 x 20, 135 x 1 x 8, 185 x 1 x 6, 225 x 1 x 4, 245 x 2, 255 x 2 all reps paused for 1-2 seconds

Flat Bench Dumb Bell press - 70 x 2 x 8, 85 x 2 x 6

Tricep Pull down - 90 x 3 x 8, 100 x 3 x 6

Tricep cable - pull down rope - 80 x 5 x 15

Seated row machine - 4 x 10 x 100

Squats back at Bull Dog next week :!:

Member
Member
Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Tue Jun 21, 2016 10:31 am
Squat Training - 6-21-16 - Bull Dog Gym 5 AM Session 6 in preparation for Atlanta in July

Warm up - 85 x 1 x 16, 135 x 1 x 8, 185 x 1 x 8

Work sets -- added wrist wraps 225 x 1 x 8, 275 x 1 x 4,

add belt + wrist wraps + knee wraps 315 x 1 x 3, 365 x 2, 390 x 1 x 1

Pretty bad jet lag - very little sleep today - but pleased with the 390 - it was utterly buried - going north of 400 next week.

Work out one hour.

Bench Friday and Deadlifts Saturday :!:

Member
Member
Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Fri Jun 24, 2016 10:57 am
Bench/Chest Arms Training - 6-24-16 - Bull Dog Gym Glendora 5 AM - Meet goal - 130Kg - 285 lb.

Session 6

Warm up - lots of stretching

Flat Bench machine -- 10 x 1 x 30, 15 x 2 x 20, 25 x 2 x 15

Bar Bell - Bench - 135 x 1 x 8, 185 x 1 x 6, 225 x 1 x 4, 255 x 2, 275 x 2 x 1 all reps paused for 1-2 seconds

Seated Hammer Strength Bench one arm at a time - 180 x 2 x 10, 270 x 2 x 8

Tricep pull down - Rams horn - 130 to 170 x 5 x 10

Tricep cable - pull down rope - 80 x 5 x 15

Deadlifts Saturday at 6 AM :!:
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