Ajax Trains

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

  1. Ajax

    Ajax New User

    Posts:
    29
    Trophy Points:
    3
    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.
     
    Iron and SimplyXY like this.
  2. Ajax

    Ajax New User

    Posts:
    29
    Trophy Points:
    3
    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

    Posts:
    29
    Trophy Points:
    3
    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

    Posts:
    29
    Trophy Points:
    3
    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

    Posts:
    29
    Trophy Points:
    3
    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

    Posts:
    29
    Trophy Points:
    3
    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

    Posts:
    29
    Trophy Points:
    3
    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.
     
    Momentum likes this.
  8. Ajax

    Ajax New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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 New User

    Posts:
    29
    Trophy Points:
    3
    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
     

Share This Page