Training 12/18

Training max on bench (or close grip, I suppose). Worked up to 295. I feel like if I had a spotter I may have attempted (and probably hit) 315. However, that's not what a training max is - if you aren't sure if you can hit it, don't even bother. After that, I took a shot at repping out with the 100s on DB bench. It actually started extremely well, as I didn't need to pause until I got about 14 in. Unfortunately, it all went downhill after that and I only managed 18. Goal was 20, so I'm not too far off. That said, I think it means the next 3-6 weeks will be geared toward (among other things) getting to 20 before moving onto a transmutation block. While disappointing, it's probably for the better, as it will allow me to continue to raise work capacity. The last few weeks I had really let it slip, so it is definitely time to bring it back up. I did take video, but it's really nothing spectacular. I may post them anyway in the next few days.

Training 12/16

Used yesterday to test out some training maxes. That means no psych up, and ideally, no grinding (which I violated terribly on my last lift of the day). I worked up and hit 355 on squat - a 10 pound PR, although I don't even remember how long it's been since I hit 345. Military I worked up and hit 200 for a single, a 25 pound PR. While neither of these are particularly big numbers, it was nice to hit some PRs. Additionally, it really drives home the importance of submaximal training. Unfortunately, the big push is that you must train near-maximal in order to make progress. However, I didn't squat anything over 245 or military press over 135 for the last few months. That isn't an excuse to train like a total pussy - but it does mean to be smart. Strength, fortunately, can be trained at submaximal intensities. Speed and power, however, must be done with maximal intent (not maximal weight, however).
Now back to the "ideally, no grinding" part. Though I wasn't doing any psyching up prior to the lifts, I did get a bit more aggressive with the poundages than I probably should have. The squat I was fully confident in, and I probably could have hit 365. However, again, this wasn't an all-out test. On the military press, as I was working my way up, the weight was feeling fairly light, so after 175, I decided to make the jump to 200. Even though 185 would have been a PR, it felt like that would have been a bit too easy, and I therefore wanted to go a bit higher. And if I'm going to do 195, why not just make it an even 200, right? Of course, halfway through the rep, my levator scapulae got peeved and locked up on me, causing hellacious neck pain. While I was able to finish the rep, that was pretty much it for the evening due to being unable to move my neck much. Moral of the story - especially when performing training maxes GO LIGHTER THAN YOU THINK!
I feel a bit under the weather tonight, though depending on how I feel tomorrow, I'd like to attempt a bench press training max, followed by repping out with the 100s in an attempt to get 20. If all goes well and I hit that, I will be moving into a max strength phase (for bench), while likely focusing on power in the lower body. Though I haven't decided for sure. There's a possibility I may do a 5x5 variation, though there is the real possibility that I don't have the work capacity for it yet. Again, I will figure it all out in the next few days.
Here are the videos from yesterday:

Training Update

This week is just a deload, so I won't go into detail with anything, as it's essentially the same as the deload I did 3 weeks ago. Just wanted to drop a line and note that I am really looking forward to testing out next week. If I feel as good coming out of this deload as I did the last, I think I will match some of the numbers I am looking to hit.

Training 12/6

Finished this short 2-week block on a somewhat high note, as this session went far better than the same one last Saturday. Next week will be a deload, then I will test a few things the following week before nailing down exactly what I'll be doing after that. My intent is to possibly record a few of my test lifts, if they are up to par.

Warmup
Low incline DB bench - 50s, 60s, 70s, 80s x5 each, 90s x3, 80s x22, 18
Face pulls - 4x25 superset with
Band pushdowns - 4x25
DB shrugs - 60s - 4x25 superset with
Band curls - 4x25

Training 12/5

Ended up being a pretty abbreviated day of training.

Squat - 245 - 4x5
Military - 135 - 3x5
Ab wheel - 1x10

Training 12/2 & 3

Monday's training certainly didn't go as well as last Monday, though I was going on a pretty severe lack of sleep. That said, I got it in.

Warmup
Sprints - 8x10 yards
Snatch - worked up to a training max - 195 - probably could have gotten 205, but no biggie. Not chasing numbers here
Squat - 245 - 2x5
Military - 135 - 2x5
Ab wheel - 1x10

Tuesday went pretty well.

Warmup
DB Bench - 50s, 65s, 80s all x5, 95s x3, 90s x20, 16
assistance work I've spelled out before
Cool down/mobility circuit

I have a bit clearer picture with what I'm doing now in terms of the next few weeks. I think after this week, I will deload next week, then "max" out squats and (maybe) military on the following Monday, then try for the 100s x20 on DB bench that Wednesday (or maybe Tuesday). I may also try a semi-training max on close grip just to see where that's at, and to use it as my over warmup for the DB bench.

Training 11/30

Morning workouts and no caffeine make Brock a weak boy. Saturday was a pretty clear example of why I have my training set up for Saturday to be a lighter day. However, due to a combination of laziness and the holidays, I hadn't trained from Wednesday-Friday, so I needed to get a good session in.

Thorough warmup
DB Low Incline Bench - 50s, 60s, 70s, 80s all x5, 90s x3; 75s x20, 16 (same as 2 weeks ago)
*Everything just felt really heavy. Even the warmups once I got to about 70 just sucked. And 20 on the first set was hard as hell, as was the 16. Oh well.

Face pulls - 4x25 superset with
Band pushdowns - 4x25
DB Shrugs - 60s - 4x25 superset with
Band Curls - 4x25
Ab circuit

This coming week will be the last with the current setup, then I will be moving to 3 "high" days per week. I think I'm going to drop sprinting, and replace with jumps or med ball throws, at least through the winter. Around March when the weather starts semi-warming up, I'll probably program them back in. As it stands, this will also enable me to place more focus on the lifts and leave me fresher for that aspect. Olympic lifts will now be the main stressor (in regards to intensity). That said, I've got to get through this week (hopefully hitting the numbers I want) before I start worrying too much about it.