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Post by Boris on May 24, 2006 18:18:20 GMT -5
Wednesday, May 24, 2006 - BP BP: bar x 15-20 x 2sets, 135 x 10 x 2sets, 225 x 3 x 2sets, 215 x 5, 205 x 5 x 3sets Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10
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Post by Boris on May 26, 2006 20:40:16 GMT -5
Friday, May 26 - SQOverhead SQ: bar x 6, bar x 3, 60kg x 1 x 2sets, 80kg x 1, 203lbs x miss x 2sets, 80kg x 3, 90kg (198lbs) x 1 bdwt=194lbs Well, it was a crap training session as far as training went, but I decided to give a bodyweight overhead squat a shot since I put out that as a challenge over on the wannabebig forums: www.wannabebigforums.com/showthread.php?t=79725All the warm-ups went well, but I missed twice w. 203. I wasn't sure exactly how much I weighed, so added 5lbs just in case. I missed right out the hole with both attempts and I was pretty pissed. I decided to try some reps w. 176lbs. The triple was ridiculously easy, so I tried again w. 198 and nailed it no problem. I think w. practice I could do 225 pretty quickly. We'll have to see though - I have to get ready for the PL meet on August 12 and I can't really spare a lot of training time for that. Anyway, it was a good time and I'm pretty happy to get a bdwt. overhead squat!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on May 27, 2006 11:50:30 GMT -5
thats a lot of weight for OH squats!!
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Post by Boris on May 29, 2006 10:58:36 GMT -5
Thanks YL. I'm sure an OLer would just laugh at it, but I was happy with it.
Sunday, May 28, 2006 BP: bar x 15-20 x 2sets, 135 x 10, 185 x 6 GMs: bar x 6, 135 x 6, 225 x 5 x 3sets One Arm DB Rows: 85lbs x 5, 105lbs x 5, 130lbs x 5 GHR: x10, 25lbs x 8, 25lbs x 6
Worked out w. IowaVagrant and Johnny today. My shoulders were still tired from Friday's overhead squats, so I gave up on BPing.
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Post by Boris on Jun 2, 2006 20:50:31 GMT -5
Tuesday, May 30, 2006 BP: bar x 15-20 x 2sets, 135 x 10, 205 x 8, 195 x 8 x 3sets
I felt very tired today. Maybe it's just that my bench is weak, but I never feel good in my bench sessions lately. Oh well - I'll be taking about two weeks off from training in June because of work, so I suppose I'll be getting more rest than I can handle soon enough.
Thursday, June 1, 2006 SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 6, 315 x 8* Drop-Off Set: 300 x 8*
*=w. belt
The sets w. 315 and 300 just about killed me! Pathetic conditioning... I was happy with it though - I feel like my strength is coming back.
The hammy feels a little achey while warming up, so I make doubly sure to do plenty of reps and stretching to warm-up.
Friday, June 2, 2006 High-bar SQ: bar x 6 x 2sets, 135 x 6 x 3sets Bent-Over BB Rows: bar x 6, 135 x 6, 185 x 6 x 3sets Incline DB BP: 60lbs x 10, 75lbs x 6, 90lbs x 5 Chin-Ups (Various grips): x8, x8, x8
I started taking creatine this week. Everytime I do, I can pretty much plan on feeling like a bloated bag of crap and gaining about 5lbs, but feeling stronger in the gym - I felt bloated, but weak as can be today.
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Post by Boris on Jun 4, 2006 10:44:50 GMT -5
Saturday, June 3, 2006 - Recovery Treadmill: 15 mins Pike-Ups w. "Power Wheel": x10, x10, x10
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Post by Boris on Jun 6, 2006 7:48:49 GMT -5
Sunday, June 4, 2006 - Extra Workout KB Swing (alt. w. Windmills): 53lbs x 20, 70lbs x20 Windmills: 53lbs x 10, 70lbs x 10 One Arm Overhead KB SQ: 53lbs x 10, 70lbs x 10
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Post by Boris on Jun 7, 2006 9:44:43 GMT -5
Wednesday, June 7, 2006 - Stretching and "BML" Training in Osaka, Japan
So, I'm staying w. a guy who used to be a national level competitor in full-contact karate and we were talking training, of course. He showed me a book about strength and conditioning for baseball players and the theory underpinning most of it is what is called "BML" theory. "BML"= beginning movement load, and the basic idea (I think) is that for many sports applications, strength training should be a movement where the most resistance is at the beginning of the concentric phase and then accelerated through to completion.
The BML thing has been around in Japan since at least 1994 when Koyama Yasushi's book "New Training Revolution" came out.
To me, the whole thing sounds a lot like compensatory acceleration combined with the idea of "critical joint configuration" and I'm intrigued so I ask my host to take me to the gym.
We went today and I had a personal trainer named Inoue, who moved me through everything. It was a gym w. a lot of machines and hardly any free weights - it didn't matter, I was there to learn, not monopolize a squat rack. We started off with some stretches that were absolute torture - one of which basically entailed me lying on my back w. the trainer sitting on my arms stretched straight above my head and then having me twist my lower body left and right, placing crazy stress on my shoulders, lower back, hips, and hamstrings... Fun stuff.
Exercises all were machine based, and included things like dips, chest press, lat pulldown, pullovers, a leg adductor excercise & leg press for hamstrings, a leg abductor exercise and leg press w. a frog stance, side bends w. a stick, and a leg abductor exercise resembling a side-splits. Hard to explain everything in detail, but basically everything was higher rep partials done at a fairly rapid tempo - the range of motion was generally around what would be the sticking point of the exercise.
I saw the resume of Inoue later on and saw that he was a registered NSCA-PT, a former track athlete of some prominence, had some training in PNF stretching, and other things that I can't remember. We talked a little about the NSCA certification and other things, but he was basically running back and forth between myself and other clientel - crazy, crazy busy, but it looked like a pretty cool job.
Probably not the best training for a powerlifter, but I learned a lot and could definately see a lot of applicability in rehab and sports training. I'll see what else I can dig up - I really don't know if this is a training method in the US or not, but a lot of it really does remind me of DB, Jay Schroeder, et. al stuff.
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Post by Johnny Mnemonic on Jun 8, 2006 21:47:27 GMT -5
Sounds interesting. Would you be able to get any material (books,magazines or manuals) on this BML training? Do you also know why they don't utilize the training with free weights? Definitely try to find out more if you can. And for God's sake. Keep the hammy healthy!
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Post by Boris on Jun 9, 2006 21:17:44 GMT -5
I'm going to a bookstore tomorrow and I'll try to pick up a book or two by the author, Koyama. I don't know if the resistance curve on the machines is different than with free weights, or it's just a safety thing. I don't think it's necessarily all machines though.
The hammy was definately stressed with the leg press and adductor exercises - I might actually be using the leg press occassionally from now on!
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Post by Boris on Jun 16, 2006 18:12:57 GMT -5
Friday, June 16, 2006 SQ: bar x 6, 135 x 6 x 2sets, 225 x 6 x 3sets
Back at home now. This was all I had time for today. I'm trying to get back in the swing of things - jet lag is always an issue for a week or so.
I've had some tendinitus in my wrists over the past couple of weeks and I'm not really sure of the cause - I'm guessing it's partly due to the overhead squats a few weeks ago and having to drag luggage all around the world. In any case, it'll take a few weeks to work back up to where I was - I'm more than a little worried about prep for the meet in August, but I'll make a plan in the next few days and see how things go.
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Post by Johnny Mnemonic on Jun 16, 2006 19:45:15 GMT -5
Welcome back. How was the land of the rising sun?
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Post by Boris on Jun 17, 2006 1:14:03 GMT -5
It was all right. The kids did all right as far as behavior went - they didn't embarass me too much. The food was amazing this time around - I had a lot of foods that I hadn't tried before. Including this (called 'yukke' - raw beef w. a raw egg yolk): Glad to be home though. How did the interview go? What are you thinking about August?
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Post by Boris on Jun 18, 2006 17:45:31 GMT -5
Sunday, June 18, 2006 CGBP: bar x 10-20 x 3sets, 135 x 10 x 5sets Cross Bench DB Pullovers: 10lbs x 10, 20lbs x 10, 30lbs x 10 Bent-Over Laterals/Bent-Over Front Raise/Bent-Over Back Raise (giant set): 10lbs x 10 x 3sets Side Lunges (bdwt): x10 x 3sets
A rehab day for me. My left wrist hurt on bench, but I did what I could - close grip was easier on the wrist. The side lunges were ok, but the band of muscle that I injured (semimembranosus?) really feels this exercise.
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Post by Boris on Jun 19, 2006 19:27:04 GMT -5
Monday, June 19, 2006 SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets, 315 x 3 x 2sets* "Reactive" SQ (partial from ATF to 1/2 SQ position): 225 x 6 x 3sets
*=w. wrist wraps
The squats felt pretty good today, but a little weak. Nothing particularly challenging, but I wanted the squats to be deep and strong, and they were.
The "reactive squats" I did (the second time ever) were tough. They are done at a fast tempo and it pretty much looks like I'm bouncing up and down out of the hole. I think I'm pushing the limits of how heavy I should go on an exercise like that at my current strength and flexibility - I might drop it to 185 the next time.
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