Ajax Trains

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

  1. Ajax

    Ajax

    Posts:
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    Location:
    Akron, OH
    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.
     
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  2. Ajax

    Ajax

    Posts:
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    Location:
    Akron, OH
    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

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    Location:
    Akron, OH
    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

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    Location:
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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

    Posts:
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    Location:
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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

    Posts:
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    Location:
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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

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    Location:
    Akron, OH
    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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  8. Ajax

    Ajax

    Posts:
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    Location:
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    01/17/2017

    Volume Day

    1. Squat:

    375 x 5 x 5

    Squatting is much easier when I actually get my knees out. Imagine that. My mental cue was to keep pushing my knees out on the way up. Really helped keep me tight.


    2. Press:

    145 x 5 x 5

    Pressing is the toughest ab workout you can do.


    3. Chin-ups:

    bodyweight x 12, x 8, x 8, x 6
    34 total reps


    4. DB shrug:

    110s x 12 x 3
     
  9. Ajax

    Ajax

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    Location:
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    01/19/2017

    1. Squat:

    315 x 5 x 2


    2. Hang clean:

    150 x 3 x 5

    These are feeling too easy. Need to progress faster than 2.5 lbs/week.


    3. Bench press:

    232.5 x 5 x 3


    4. Barbell curl:

    82.5 x 10 x 3
     
  10. Ajax

    Ajax

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    Location:
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    01/21/2017

    1. Squat:

    475 x 1 x 5

    Reps were slow but smooth. Kept tight very well.


    2. Press:

    Same here. Slow but smooth. Abs are very, very sore.


    3. Deadlift:

    485 x 1 x 5

    Barely had the grip strength to hold onto the bar on the last rep.


    4. Lying triceps extension:

    65 x 10 x 3
     
  11. Ajax

    Ajax

    Posts:
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    Location:
    Akron, OH
    01/26/2017

    Volume Day

    1. Squat:

    380 x 5 x 5

    Pretty sore from the last workout. Reps were still clean and fast.


    2. Press:

    147.5 x 5 x 5


    3. Chin-ups:

    bodyweight x 12, x 8, x 6, x 5, x 4
    total reps = 35

    Trying to get over 12 chin-ups in a row.


    4. DB shrugs:

    120s x 10 x 3
     
  12. Ajax

    Ajax

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    Location:
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    01/29/2017

    Intensity Day


    1. Squat:

    455 x 3

    Easy.


    2. Press:

    170 x 3

    The bar got away from me on the first rep but it still felt easy.


    3. Deadlift:

    465 x 3

    Easy.


    4. LTE:

    70 x 10 x 3
     
  13. Ajax

    Ajax

    Posts:
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    Location:
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    02/01/2017

    Volume Day


    1. Squat:

    385 x 5 x 5

    Still sore from the last workout. Starting to feel sick.


    2. Press:

    150 x 5 x 5

    Just enough to be challenging.


    3. Chin-ups:

    bodyweight x 8, x 8, x 6, x 5, x 5, x 4
    total reps: 36

    I can tell I'm tired or under-recovered very easily based on my chin-up performance.


    4. DB shrug:

    130 x 10 x 3
     
  14. Ajax

    Ajax

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    02/03/2017

    Light Day


    1. Squat:

    320 x 5 x 2


    2. Hang clean:

    157.5 x 3 x 5


    3. Bench press:

    237.5 x 5 x 3


    4. Barbell curl:

    87.5 x 10 x 3
     
  15. Ajax

    Ajax

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    Location:
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    02/05/2017

    Intensity Day

    I had been sick for several days. Bad sleep, bad recovery.


    1. Squat:

    475 x 2

    Weight felt like a ton and the bar moved very slow. Depth on rep one was questionable. Rep two was definitely high. Annoyed.


    2. Press:

    177.5 x 2 x 2

    Also felt heavy and slow.


    3. Deadlift:

    480 x 2 x 2

    Didn't feel as bad, probably because deadlift is my strongest lift and this weight is not heavy for me.


    4. Lying triceps extension:

    75 x 10 x 3
     
  16. Ajax

    Ajax

    Posts:
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    Location:
    Akron, OH
    02/08/2017

    Volume Day

    1. Squat:

    390 x 5 x 5

    Solid. Knees out good. Depth good.


    2. Press:

    152.5 x 5 x 5


    3. Chin-ups:

    bodyweight x 10, x 7, x 6, x 5, x 5, x 5, total = 37
     
  17. Ajax

    Ajax

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    Location:
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    02/10/21017

    Light Day


    1. Squat:

    325 x 5 x 2


    2. Bench:

    240 x 5 x 3


    3. Hang clean:

    160 x 3 x 5
     
  18. Ajax

    Ajax

    Posts:
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    Location:
    Akron, OH
    02/12/2017

    Intensity Day


    1. Squat:

    485 x 1 x 5

    Reps were slow but smooth. Last single, I passed gas in the hole, lost my tightness, and had to grind through it.


    2. Press:

    185 x 1 x 4

    Slow, not smooth. Ground every rep. Missed fifth single.


    3. Deadlift:

    495 x 1

    Was supposed to do five singles, but there was no way. First and only single was grindy. Almost lost my grip. If this had been a lift in competition, I would not have been able to hold on long enough to get the "down" single.


    I think it's time to switch to a different kind of programming. I revisited the Texas Method to get some strength back quickly after a failed programming experiment. I haven't decided for sure, but I may do a deload week next.
     
  19. Ajax

    Ajax

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    Location:
    Akron, OH
    16 weeks out from my next meet.

    Starting the first of two, four-week Volume Blocks. First week was been pretty easy, which is good. I needed a bit of a break.


    02/13/2017

    1. Bench:

    225 x 5 x 3


    2. Lying triceps extension:

    80 x 10 x 4



    02/14/2017

    1. Squat:

    315 x 5 x 3


    2. Halting deadlift:

    465 x 8


    3. Barbell curl:

    90 x 10 x 3
     
  20. Ajax

    Ajax

    Posts:
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    Location:
    Akron, OH
    02/16/2017


    1. Medium-grip bench:

    185 x 5 x 3


    2. Press:

    135 x 8 x 3



    02/17/2017


    1. Squat:

    365 x 5 x 3


    2. Hang clean:

    162.5 x 4 x 3


    3. Chin-ups:

    bodyweight+25 x 5 x 3
     

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