Patrick's Training Log

Thank you gentlemen.

Monday, September 26, 2011
Squats 355x10, 365x10, 365x10
Bench 380x3 (Pause), 405x2 (Pause), 425x2 (Didn't Pause and Missed 3rd Rep, trying to get a PR, but missed) 430x2 (Pause)
Close Grip 2 Board Press 285x12, 295x8, 305x6
Triceps Pushdowns 100x12, 120x12, 130x12
Side Laterals 35x12, 40x12, 45x12
Bent Over Laterals 30x10, 35x10, 40x8
Nautilus Abs 230x 12 x 4 sets
Side Bends 110x 12 x 3 sets
Asked everyone to join hands and sing a few choruses of Kum-bah-yah around the Pec Deck machine

How are you feeling with the "light squat/speed squat day" and the heavy day instead of two heavy days?? Looks like it is working. How does it feel?

bkipp wrote:How are you feeling with the "light squat/speed squat day" and the heavy day instead of two heavy days?? Looks like it is working. How does it feel?

If you ask me on my 3rd set of 10 when I'm sucking wind so bad I want to puke, I hate it, because it shows me how fat and out of shape I am right now. When we did 5/3/1 18 months ago I could do reps like this with heavier weight no problem but I couldn't hit the real working set weights I'm hitting or even close.

I miss squatting 2 days a week, but I would have to ease back into it. I failed to do that this past 9 months and was making gains hit or miss. I would have to start over and build both the raw and the equipped much slower and at the same time in order to do it again.

Also, these are not speed squats by any means. It is well below 60% for reps of 10, stopping between reps and using good form every rep. This makes them much tougher than simply repping out as you've experienced.

Wednesday, September 28, 2011
Squats (belt) 555x3, 585x2, 615x3 (PR), 615x2, 555x2
Leg Press 490x 12 x 3 sets
Good Mornings 325x 8 x 3 sets
Nautilus Abs 230x 12 x 4 sets
Side Bends 110 x 12 x 3 sets

That's some heavy squatting Patrick, nice! Do you do the abs and side bends just to kill time?

Thanks Joe. The Abs I do because they truly help me out on the squat and deadlift. I do them as heavy as I am able to do and the stability they give me really pays off. Unfortunately, they also make me sore for a couple days at a time.

I love training nights like this. All my training partners hit PRs. Mike Bitson missed on his first top set, rested and came back strong to hit it on second attempt. Craig Schwarz hit a big 710 equipped at 240.

Monday, October 3, 2011
Squat 615x1, 645x1, 675x1
Leg Press 490x12x 3 sets
Good Mornings 335x8 x 2 sets, 345x 8
Nautilus Abs 230x12 x 3 sets, 240x12
Side Bends 110x12 x 2 sets, 120x12

Wednesday, October 5, 2011
Squats 375x 10 x 2 sets, 385x 10
Bench (All paused) 410x1, 435x1, 455x1 (PR for a paused bench)
2 Board Close Grip Bench 295x12, 305x10, 315x7
Triceps Pushdowns 110x12, 130x12, 140x6
Side Laterals 40x12, 45x12, 50x12
Bent Over Laterals 35x12, 40x8, 45x6

This has been a fun week. Watched my training partners hit PRs on squats on Monday and many had a good show tonight on bench. Saturday we deadlift and hope for yet another round of PRs.

Good Luck to Lance's Gym and the lifters at the meet this Saturday.

Saturday, October 8, 2011
2 Board Press 315x6, 335x6, 355x6
Deadlfts (without belt) 620x1, 650x1, 680x Lost Grip at Lockout. Strong Pull up to that point, but my callouses came off in my left hand.
Nautilus Abs 240x12x3, 250x12
Side Bends 120x12x2, 130x12

Shit man. Strong lifting.

Thanks Dominic.

Monday, October 10, 2011
Squats 385x10, 395x10, 405x10
Pause Bench Press 380x3, 400x2, 420x2 (missed 3rd rep), 420x2, 405x3
Nautilus Abs 250x12 x 4 sets
Side Bends 130x 12 x 3 sets

Wednesday, October 12, 2011
Squats - Belt 560x3, 590x2, 620x3 (PR), 620x2
Nautilus Abs 250x12x 4 sets
Side Bends 130x 12x 3 sets

Damn Patrick you're moving some serious weight, awesome training.

Saturday, October 15, 2011
2 Board Bench 405x3, 425x2, 445x1 - Felt pull in my left pec. Its been tight for a couple of weeks so I stopped after 1 rep. Was supposed to hit 3.
Deadlifts w/o belt 565x3, 595x2, 625x3 (PR), 625x2
Nautilus Abs 250x12x 4 sets
Side Bends 130x12 x 3 sets

Swilczewski wrote:Damn Patrick you're moving some serious weight, awesome training.

Thanks Steve. Feel free to post your log here as well.

Monday, October 17, 2011
60% Day - And now rest for the Meet on Saturday

Squat 435x3 x 2 sets
Bench 295x 3 x 2 sets
Deadlifts 435x 3 x 2 sets

Saturday, October 22, 2011
I went 8 for 9 for the day.

Best Squat 705 (5 Pound PR)
Best Bench 468 (13 Pound PR)
Best Deadlift 677 (12 Pound PR) - Missed Last attempt of 705 just above the knee. I will be over 700 very soon.

congrats on some awesome lifting, impressive.

Congrats on a great meet performance big guy

Thanks Steve.

Thanks Champ.

Monday, December 5, 2011
No Belt Squats 515x2, 545x2, 575x2 (PR without belt), 575x2, 515x2
Good Mornings 355x6 x 3 sets
Calf Raises 230x10, 250x10, 270x10
Nautilus Abs 250x12 x 4 sets
Side Bends 120x 12 x 3 sets

And.........wait for it.........
Treadmill 10 minutes - Had a lower back pump after 3 minutes but Lance has told me it will help my horrible recovery. The next day after a training session I always feel like a truck ran over me no matter the protocol or weight. I want to lose some of my huge belly and recover better.

Monday, December 12, 2011
No Belt Squats - 1RM: 570 lbs
435 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
465 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
495 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM
495 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
435 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM

Suspended Good Mornings - 1RM: 387 lbs
225 lbs x 6 reps x 2 sets @ 8 RPE - 58% of 1RM
275 lbs x 6 reps x 2 sets @ 8 RPE - 71% of 1RM

Calf Raises 230x10, 250x10, 270x10
Nautilus Abs 200x12x 4 sets
Side Bends 85x12 x 3 sets
Treadmill - 12 minutes

I have lowered my estimated maxes significantly and I'm also trying to drop weight. I was my heaviest I've ever been at this last meet and I can't carry that weight around anymore. For now, I'm dropping weight and don't have a goal in mind but I'd like to be at least healthy 270. At 43 and 3 children and lots of responsibility, I simply must get healthier.

Tuesday, December 13, 2011
Treadmill 25 minutes - No, seriously. I have witnesses.

I hear Lance is pretty good with diets. Maybe you should have him write you up a plan or something.

Wednesday, December 14, 2011
Squats 275x10x3
Bench 295x3, 315x2, 335x2, 335x2, 295x3 (I tend to get get really bad knots in my back on my left side. This pulls all the muscles on that side and restricts movement. Right now, it is almost like I'm benching with only my right arm and anything over 315 is difficult. Once it is worked out, I should be back up to regular weight)
3 Board 3's 225x9,235x9, 245x9 - Don't know what to call these so we call them 3's - 3 set of 3's on the same set - 3 pinky on ring, 3 thumb from smooth, 3 index finger on smooth - all in the same set. Rack it, move grip and do 3 more.
Triceps Pressdowns 100x10, 110x10, 120x10
Side Laterals 35x10, 40x10, 45x10
Bent-Over Laterals 30x10, 35x10, 40x10
DB Rows 110x8, 120x8, 130x8
Nautilus Abs 210x12x4 sets
Side Bends 90x12x3 sets
Wait for it........ Stationary Bike 20 Minutes

Saturday, December 17, 2011
3 Board Bench 325x3, 345x2, 365x2, 365x1, 325x2 (See Bench notes above - still no power. Have to get a massage and break that shit up)
No Belt Deadlift 485x3, 515x3, 545x3, 565x3, 495x3
SLDL 225x8x 3 sets
Bent-Over Rows 225x6, 235x6, 245x6, 255x6
Lat Pulldowns 150x10, 170x10, 190x10
Seated Cable Rows 150x10, 170x10, 190x10
Hammer Curls 50x10, 55x8, 60x6
Nautilus Abs 210x12, 220x12, 230x12, 240x12
Side Bends 90x12, 95x12, 100x12
And again.... holy cow.... could it be... 4 cardio sessions this week? Yes
Treadmill 21 minutes

Weight is down 9 pounds

Monday, December 19, 2011
No Belt Squats +90c 395x3, 425x2, 455x3, 485x3, 405x2
Good Mornings +90c 295x6, 315x6, 335x6
Calf Raises 230x10, 250x10, 270x10
Nautilus Abs 220x12x 2 sets, 230x12x2 sets
Side Bends 95x12x 3 sets
Treadmill 22 minutes