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Post by Jake Gunter on Sept 1, 2007 8:36:40 GMT -5
9.1.07 End Week 5/13 till the Wolverine at K-Zoo. DE BENCH
bar/95/135/145x5x3reps w/ narrow grip. 145x5x3reps. with comp. grip.
I am nursing a sore shoulder with some rehab work for the last 1.5 weeks. Dam wakeboarding injury I think. Non weight injury. Rotar cuff work and Rotar cuff warmup.
Decided to lay off the pressing, did some extension work. Barbel Extensions fuller range. 65/75/105/95/75x10reps. went to failure on a couple of sets.
One Armed Cable Pushdown work Failure at 2 sets.
DB flies flat. 2xfailure at 8 reps. or so.
Jake Gunter
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Post by Jake Gunter on Sept 3, 2007 17:23:39 GMT -5
START WEEK 6 Monday, September 03, 2007 Squats 135/185/225/275x3reps. 315/365x1 Add belt. 385x3x3reps. 405x1reps.
High Box Squats, 3 inches above. 405/455/495x1reps. W/ belt.
Sumo Pulls off 35lbs plates. I don’t know the weight, but I had 6 plates on there. Sumo using squats stance.
OUT.
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Post by Jake Gunter on Sept 4, 2007 17:51:07 GMT -5
9.4.07 Week 6 Bench Press Bench, comp. grip Bar/135/185x5reps. 225x5reps. 275x3reps. Hard fought. 275x2reps. 265/265x3reps. 245x3reps. All touch and go.
Low Cable Lat Work 4x12reps w/ stack.
DB Bench Press 100x7reps. w/ help on last rep. 90 x 6 reps. Failure 75x failure.
Pullups 2x10reps at BWT.
OUT
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Post by Jake Gunter on Sept 6, 2007 18:11:19 GMT -5
Week 6 DL 9.6.07 Thursday DE Squats no box. 225x5x2reps.
Conv. Deads. Doubles. 135/225/315/405/495/550x2reps 585x1reps. Belt after 500lbs.
Wide Box Squats 135/225/315/365/385x2reps. Add belt on 385. These were hard with the wide stance. I have been squatting narrow for a while, and not doing any box work.
Back raises 45 Degree 4x12reps w/ a Plate.
BWT 206lbs.
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Post by jakegunter on Sept 8, 2007 9:19:16 GMT -5
DE Bench: Bench is down for being this far into my periodized cycle.
Today ends week 6/13 to the Wolverine.
Wolverine has cash prizes for best deadlift according to a formula. Will 3x bodyweight win the prize???
I don't even know what the hell the Glossembrenner formula is?
DE BENCH
narrow and comp grip. bar/95/135/155x3x3reps. lowered weight to 145 b/c 155 was slow. 155x3reps.
Comp. Grip. 145x4x3reps.
185x1reps. paused. I will start working the Pause in training from here out, for US raw Benchers.
Floor Press: Comp. Grip. No spotter, so had to set pins, and bar actually hit pins on this particular powerrack.
135/185/225/245x3reps. 265x2reps. Why rep over 2? when losing weight? 275x2 easy. This 275 was so much easier than last week's 275x3 full range benches.
left it at that, and saved it for next week.
Barbel Extensions flat: bar/65/95/8reps. 115/8reps.
Single Arm cable extensions: to failure. 2xto failure.
Jake Gunter
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Post by Jake Gunter on Sept 10, 2007 18:45:06 GMT -5
9.10.07 Monday Squats Worked Up. Week 7 135/185/225x5reps. Add belt 315/365x1reps. 405x1 add knee wraps. 455xmiss 455xmiss. I will come back stronger in the next 5 weeks. My last meet at 198 I hit 440lbs, and missed at 470lbs. 480 is my best squat.
SLDL 225/315/405x5reps.
dissapointed with the misses at 455. I think I am going to start working my GMs.
OUT. 208 bwt.
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Post by Jake Gunter on Sept 11, 2007 18:16:59 GMT -5
9.11.07 Tues Bench Had to cut it short due to babysitting and small rib injury from the dump w/ 455 yesterday. Bench Comp. grip. Bar/95/135x5reps. 185x3reps. 225/245/275/290lbsx1reps. All felt good. I am 15lbs off my meet best at a higher bodyweight.
OUT.
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Post by Jake Gunter on Sept 13, 2007 18:43:47 GMT -5
9.13.07 Week7: heavy weeks. DL conv. 135/225/315/405/add belt495/585x1reps. 610 to theknees miss. Couldn’t lock it out.
Pause Squats. 135/225/315x3reps. Add belt. 365x1reps.
OUT>
SOLUTION TO my weakness at this point in this cycle.
Squat. Just missed at 455. My back rounded over, and missed. Solution will be more GMS to help push through my sticking point due to a smaller waist line. More knee flexion hamstring work.
Bench: Off the chest is strong right now, but lockout is poor. I have been doing a lot of off the chest work in this cycle. Now the solution is to add more pressing lockout work on Saturdays and keep up my normal heavy bench day work off the chest.
DL: 610 snapped off the floor. Know I missed at the knees, like a traditional conventional puller. Normally if I crack it off the floor as a conventional puller, I can lock it out. Finally I am sticking at my knees, just like most conv. Pullers.
Solution is to do more Rack Lockout work, and keep pulling from a deficit.
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Post by Jake Gunter on Sept 15, 2007 19:39:52 GMT -5
DE BENCH: Bar/95/135/145x8x3reps. All with comp. grip, paused. 185/225/245/275x1reps.
Floor Press. Comp. grip. Hit the pins at the bottom, b/c I had no spotter 135/185/225/245/275x3reps. 295x1reps.
Barbel Extensions 95x10reps. 115x8reps. 125x5reps. 95x8reps.
Narrow Grip Pullups 1x14reps w/ bwt. 1x10reps w/ bwt. Bwt = 208lbs.
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Post by Jake Gunter on Sept 17, 2007 19:29:12 GMT -5
9.17.07 SQ Start week8 Squats. 135/185/225/275/315x5reps. 365x4, miss on 5th rep. No belt. 345/335/315x5reps.
GMs, squats stance. 135/225/275/315/335/315/225x5reps.
One legged squats 3x8 at bwt.
BWT is way low at 202lbs.
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Post by Jake Gunter on Sept 18, 2007 20:04:46 GMT -5
9.18.07 Week8 Bench Comp. grip paused work. Bar/95/135/185/225/255/245/235/225x5reps.
DB Bench to failure. 90x6reps to failure. 85 to failure. 80 to failure 65 to failure.
Wide Grip Lat pull-ups. 1x10reps at bwt. 2x8reps.
Dips. 8reps w/ plate. 2 to failure at bwt.
BWT is 205lbs.
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Post by Jake Gunter on Sept 20, 2007 18:26:09 GMT -5
Week 8/13 DL Deficient Pulls. I.E. block pulls. Off a 25lbs plate at my gym. 135/225/315x3reps. 405x1 Add belt. 495x5reps.
Rack Pulls: I will fix this lockout problem. 135/225/315/405/495/585x1. Hard. I wanted a triple, but only got a belted, hard, single.
DB lat rows. 100bellsx3xto failure.
Cable Curls work To failure, 3 sets.
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Post by Jake Gunter on Sept 22, 2007 11:07:38 GMT -5
DE bench: Week 8 END.
narrow and comp. grip in that order. bar/95/135/145x5x3reps. 145x5x3reps. all DE work was paused for explosion.
Narrow Grip Bench Press, Paused. The meet is close. 225x5x5reps.
Rack Presses: Comp. Grip limited ROM. 225/255/275/305/315x3reps. felt good.
Rolling DB extensions: 35/45/40/35/30bells to failure.
OUT at 207lbs. Hard losing this last 5lbs before the meet. I need to drop 5 lbs over the next 5 weeks, and then I can dehydrate to make weight. Otherwise it will be a tough weight cut for me.
The State championship for 2007 was the first time that I went 198 in the last 5 years. My very first powerlifting competition was 198, and that was in 2001 at the Wolverine.
Jake Gunter
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Post by Jake Gunter on Sept 24, 2007 18:53:08 GMT -5
Start Week 9: Squats
Squats comp. style. 135/225/315x4reps. add belt. 365x1 385x2x4reps. 385x3reps. 375x4reps.
GMS, narrow stance, no belt. 135/225/315/335/295/5reps.
One Leg Squats 2x6reps w/ 45bells.
Jake Gunter
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Post by Jake Gunter on Sept 25, 2007 18:00:27 GMT -5
Bench: 9.25.07 Tues. Week 9 Bench Press: Bench is down. Bdoyweight is down. Bar/135/185/225/245x1reps. 275x2reps. Miss on 3rds.
DB lat rows. : 3sets to failure.
DB bench press 3sets to failure.
Overhead EZ bar extensions.
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