The Dev Log

[PhillyDev]

Sunday, December 22, 2012
Squat Deload W/ Safety Squat Bar
165x10
165x8
165x5
255x5
255x5
255x5
255x5

GHR
4 Sets of 12

Training Grade: C
I hate deloads. All today was about was technique. Sit back and knees out. I'm having some trouble with knees out. I just have to deliberately think about it. Next week I will hit 3 plates and figure some shit out.

[BendtheBar]

I hate deloads. They sound better if I call them light form practice.

Have a Merry Christmas.

[PhillyDev]

Originally Posted by BendtheBar

I hate deloads. They sound better if I call them light form practice.

Have a Merry Christmas.

Deload, light practice, recovery days, they are the same thing. Frantz said treat your light weight as you would your heavy weight, and your heavy weight as your light, in the end you'll come out all square. I am taking that more seriously now than a year ago. I see these days as an opportunity to work on technique flaws, injuries, mobility, and conditioning. I'm hoping to come out better as a lifter, with less injuries, and in physically better shape than my the guys who think its all about lifting heavy shit and that's it. It's gonna be a constant mode of progression that wil evolve as I do as a lifter. And a merry Christmas to you sir!

[PhillyDev]

Wednesday, December 26, 2012
Deadlift Deload
135x10
135x8
225x5
225x5
315x5
405x1
405x1

Conventional Rack Pulls Pins set just below knee
135x5
225x5
315x5
405x5
495x3
495x3
495x3

GHR
4 sets of 10

Training Grade: B
I will call this a heavy deload. 405 is like 65% of my max. And I did rack pulls on volume because they don't beat me up too bad. I'm feeling better and better about my pull. Maybe the last training cycle was just screwy. My goal is to have 495 in my hands on a consistent basis. I might be on to some thing with this heavy deload stuff.

[BendtheBar]

Originally Posted by PhillyDev

I might be on to some thing with this heavy deload stuff.

It helps me work on form while saving my back.

Good work hombre.

[PhillyDev]

Saturday, December 29, 2012
Squat W/ Safety Squat Bar
165x8
165x8
165x5
165x5
255x5
255x5
345x3
345x3 wrapped
395x3 wrapped

Training Grade: B
Working in some wrapped sets seeing how I haven't wrapped up in like 6 months. As always the first rep was conmpletely F'ed the following 3 were good though. Last time I hit a raw max was same time I last wrapped up, and I hit 455. I don't intend on hitting a true 1RM this training cycle, so, I may just do 415 for doubles, and 435 for some doublage as well. If anyone raelly cares, I used some Inzer Grippers today, and despite them being kinda soft, the support was pretty good. Not Basilisk good, but good for someone who is new to using wraps.

[BendtheBar]

Strong squatting.

How many times were you able to get them around?

[PhillyDev]

Originally Posted by BendtheBar

Strong squatting.

How many times were you able to get them around?

No clue. They are 3 meter wraps though. I had Chase the Mighty Mite wrap my knees, at first he made it almost 6 inches above my knee. He's new to knee wrapping so I cut him some slack... For those of you who don't know, this is our handler and fellow teammate Tony Garland, and Brian Carroll on commentary.

[BendtheBar]

Destroy 2013! Smash your goals.

[PhillyDev]

Wednesday, January 2, 2013
Deadlift
135x???
135x???
225x5
225x3
315x3
445x3
535x1.5

Rack Pulls
495x3
495x3
495x3

GHR
4 Sets of 10

Taining Grade: B
I didn't intend on 535 at all, I only had 515 in mind. That second rep made it above my knees and I just couldn't get my hips through. I think I screwed the pooch by jumping from 315 to 445. I wasn't paying any attention to what was on the bar. There are no excuses though. I think I'm just gonna pull 535 for a single this up coming week and go heavier on rack pulls. Brian may goad me into going 585... I dunno... Good training sesh none the less.