Ajax Trains

Discussion in 'Training Logs' started by Ajax, Jan 4, 2017.

  1. Ajax

    Ajax New User

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    I was on the old forum but didn't get a chance to post much before the switchover. This is a good place to start in the new one.

    Age: 32
    Weight: 216 (as of 01/01/2017)
    Height: 5'10" (6' on Tinder)

    Best lifts to date

    Squat: 530
    Bench: 320
    Deadlift: 573
    Press: 207.5

    I've been competing in powerlifting for the past three years. During my last meet in November, I didn't do well. So I'm taking an "off-season" to just have fun training and get out of the competition mindset for a while. I will probably compete again this summer.

    I'm under-muscled for my height but also too fat. I haven't measured around my belly lately but it's got to be 38-39" around. The plan is to drop fat (not sure exactly how much yet), then slowly start bulking back up with more muscle.
     
    sam_acw likes this.
  2. Ajax

    Ajax New User

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    01/01/2017

    No partying, drinking, or staying out late on NYE so I was ready to hit the ground running the first day of the year.

    1. Squat:

    465 x 1 x 5

    Slightly annoyed that this felt heavy. I used to be able to hit this weight for a set of five instead of five singles. Technique was spot on, though.


    2. Press (overhead):

    175 x 1 x 5

    I had been concentrating mostly on bench press the last year. Since I'm not going to compete for a while, I might as well work on my press which I like doing a lot more than bench.


    3. Deadlift:

    475 x 1 x 5

    Last year I pulled sumo with a hook grip. I switched back to mixed grip because I tore my thumbs open on the competition bar knurling my last couple of meets. Most recently, I shook hands with the referees after my last pull before I noticed my right hand was soaked in blood. Whoops.

    Also, I went back to conventional because I hate the complexity of sumo. That's all there is to it.
     
  3. Ajax

    Ajax New User

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    01/03/2017

    Back and thighs still pretty sore from the last workout. Normally I would have had two days of rest but the holiday threw my schedule off.

    Volume work today.

    1. Squat:

    365 x 5 x 5

    Had a little trouble keeping the groove. One or two reps of each set was sloppy. I had a hard time pushing my knees out. They just didn't "want" to go that way.


    2. Press:

    140 x 5 x 5

    None of the power racks was open so I cleaned the weight, then did my presses. Some kid appeared to think this was amusing/amazing. I saw him grinning and staring at me during my fourth set. Some weird people in gyms.


    3. Chin-ups:

    bodyweight x 10, x 7, x 6, x 5, x 4
    total reps = 32


    4. DB shrugs:

    95s x 12 x 3
     
  4. Ajax

    Ajax New User

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    01/05/2017

    1. Hang clean:

    147.5 x 3 x 5

    Never been good at cleans but I love doing them.


    2. Bench press:

    230 x 5 x 3

    A pain to unrack the bar on a commercial bench with really deep hooks. Sets still easy. Normally I bench in the power rack but I was too lazy to set everything up.


    3. Press:

    140 x 1 x 8

    Some easy singles with thirty seconds rest in between each.. I usually do Olympic Press style with a lot of hip movement and a double layback. Takes a lot of practice to get right.


    4. Squat:

    300 x 5 x 2

    A couple easy sets to maintain technique.


    5. Barbell curls:

    77.5 x 10 x 3

    It's obvious I haven't trained curls in years. Weak. Good pump, though.
     
  5. Ajax

    Ajax New User

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    01/07/2017

    Intensity Day

    1. Squat:

    445 x 3

    I need to take video of my heavy set next time. Not sure I was getting deep enough.


    2. Press:

    165 x 3

    Too easy. Bar catapulted up like nothing.


    3. Deadlift:

    455 x 3

    Getting my conventional deadlift strength back.


    4. Lying triceps extension:

    55 x 10 x 3
     
  6. Ajax

    Ajax New User

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    01-11-2017

    Volume Day

    1. Squat:

    370 x 5 x 5


    2. Press:

    142.5 x 5 x 5


    3. Chin-ups:

    bodyweight x 11, x 7, x 6, x 4, x 4, x 1, total reps=33


    4. Dumbell shrugs:

    100s x 12 x 3

    Fairly easy workout, considering the amount of volume.
     
  7. Ajax

    Ajax New User

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    01-14-2017

    Intensity Day

    1. Squat:

    460 x 2 x 2

    Better job getting my knees out to hit depth, but my chest was collapsing a little in the hole.


    2. Press:

    172.5 x 2 x 2

    Too easy. Need to keep abs tighter, though.


    3. Deadlift:

    470 x 2

    Grip strength is still suffering a little. I've been trying to hold the last rep of each set locked out as long as possible.
     
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