Monthly Archives: January 2015

Training Log: Week 10

Day 1

Deadlift

600 X 1

655 X 1

710 X 1 – PR

Squat: 455 X 1 X 3


Hyperextensions: 60 reps

3 sets of planks

For deadlift I wanted to work up to something I knew I would hit and not grind through. My goal was to go heavy and leave some in the tank, max out on the platform.

Squats were feeling great, but I kept them light because I’m doing a deadlift only meet.

 

Day 2

Bench: 345 X 1 X 3, 220 X 20 – close grip

Pullups, X 10, X 10, X 20 – want 25 after the meet

Curls

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Good Fitness Reads of the Week: 1/4/2015

 

Hope you’re enjoying your weekend!

There’s a ton of great stuff from this week, so let’s catch up on  what you may have missed.

 

New Article: Deadlift Mastery: Paused Deadlifts

Paused deadlifts have been a staple in my training and a major contributor to building my deadlift.

They’re are great for strengthening your sticking point, improving your technique, and optimizing your pull.

Training Log: Week 9

 

Armpit Fart for a Bigger Bench?

Here’s a quick tip on how to keep your lats and upper back tight and increase your bench press.

To practice setting your upper back and lats for the bench:

-Squeeze your hand between your armpit and feel your lats engage.
-Pull your shoulder blade into the back pocket of your pants.
-Keep a proud chest and straighten your arms while keeping your upper back and lats tight.

 

 Recommended Reading

1. The Best of 2014: Strength and Conditioning Videos via Eric Cressey

2. Simplicity is the Ultimate Sophistication via Pat Koch

3. Is Pretending Food’s Not Junk Worse Than Serving Actual Junk? via Yoni Freedhoff – Weighty Matters

4. This is The Best Ab Wheel Instructional Video On the Internet via Jordan Syatt

5. One Drill to Build Athleticism? via Tony Gentilcore

6. Are You Worth Your Net Worth? via Bryan Krahn

7. Fitness Choices and Tradeoffs via Mike Israetel

8. 12 Tips for Better Hip Thrusts via Ben Bruno

9. Working Hard With The Basics via RossTraining.com (Ross Enamait)

10. The Ultimate Beginners Guide for Weightlfting via Eric Bach

11. Build 360 Degree Strength via Max Shank

12. 7 (Simple) Steps to Lose Fat, Without Even Trying via Nia Shanks

 

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Training Log: Week 9

Deload Week:

Day 1

Deadlift: 525 X 2 X 2

525 X 2 #speed #deadlift #powerlifting #strengthtraining #strength #train #glutes #gainz #gym #liftheavy

A video posted by Adam Pine (@adamnpine) on

Hamstring curls: 100 X 20 X 3

Cable Row: 100 X 20 X 3

Abs

Day 2

Bench: 275 X 2 X 2, 225 X 10 X 2

Upper Back, shoulders, bi’s, goblet squats

 

Day 3

Squat: 365 X 2 X 2

Seated DB OHP: 65 X 20 X 3

Prowler strides

 

Feeling good coming off this deload week. Monday is going to be my heaviest deadlift session before the meet.

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