November 14, 2012 – Lower Body Training & November 15, 2012 – Conditioning

I'm going to be training solo (except when I can) for now. Trying out things from the Juggernaut Method (as well as other places) to see if this gives me a solid base training program. My biggest concerns is that I feel I lost a bit of my conditioning and volume tolerance from my recent training cycle for Nats, stuff that I felt were strong suits. Really going to work hard on getting up the big gym lifts but with a special emphasis on deadlifts. I feel that lift has been hurt the most.

November 14, 2012 – Lower Body Training

Dynamic Warm-ups

Deadlifts
135x5225x3
315x1
365x1
405x1
455x1
Added Straps
505x3
415x4
415x4
415x4
415x4
415x4
415x4

Squats
45x10
120x5
170x5
220x5
270x5
320x5
370x7

Glute Ham Raises
bwx12
bwx12
bwx12

Reverse Hyperextensions
180x12
180x12
180x12
180x12
180x12

28 Minutes of Stretching

Comments: Deadlifting just didn't feel good. I really hope it just getting over the blahs of a deload or I'm in trouble. 505lbs practically felt like a max triple. I wore straps to save my hands as I'll be doing frame carries later in the week and I wanted to focus on pulling hard making my lower body work. I felt like I only had knees and quads. My hamstrings had no power in them and that is something I need to build back up to snuff. While the set with 505lbs was discouraging, I continued as planned with the work sets. No set time but I tried to keep them short. Little bit of aggravation in my upper back on the left side. Depending on how the next deadlift session goes, I may need to shorten the cycle as my strength may not be there yet use the numbers I have planned. From there, I moved on to squats. Quite a bit of soreness in my quads. Upper back doesn't feel as "meaty" as it usually does so the bar was moving a bit. Need to fix that as well. Using 5/3/1 scheme for squats but not pushing the last set, leaving at least 1-2 reps in the tank. Did some playing around the glute ham machine (different from Elitefts version) and ended up doing 3x12 with just bodyweight. After that, did 5x12 on the reverse hyper with short rests. Did some stretching and called it a day.



November 15, 2012 – Conditioning

Dynamic Warm-ups

Prowler Pushes/Prowler Drags/Push-ups/Ring Rows
(180x50’/180x50'/bwx10/bwx10)x2x10

Comments: Extreme soreness in my legs today with a decent amount in my back as well. Had a light massage on my hamstrings done. Same thing I did on Monday. Felt sluggish, legs were heavy. Upper body felt fine. Did a warm-up this time but that was more for trying to get the soreness out of my legs.