moco's training journal

[moco]

Thought I'd start a new journal where I can post up random thoughts, training sessions, etc.

Still following 5/3/1 and possibly setting my sights on another meet in October - my main goal is to make progress on my squat and bench, so we'll see how that continues to go before I finally decide on whether I'll be competing or not.

Here are a couple of recent training sessions:

SOHP - 3's Week
SOHP
135x3
150x3
170x8

Push Press
225x3
235x1
245x1 -- probably still had another 5-10 lbs in me as well but called it after this one
NOTE: I've found that including push presses as accessory work after SOHP (as well as board presses on bench day) have been really helping with my max SOHP

DB Lateral Raise
35x20
30x20

Rear Delt Flyes
140x20
160x17

Neutral (Close) Grip Machine Chest Press
260x10
300x7

Rope Pressdown
80x20,8,5 RP

-------------------------------

Box Squats - 5/3/1 Week
Parallel Box Squat
355x5
405x3
455x4
I haven't been using wraps since my meet - and the week before meet I hit 450x3 on regular squats w/ wraps, so I think I've made some good progress here

ATG Hack Squats
4ppsx8
5ppsx3

Seated Leg Curls
275x12x2

EZ Bar Bicep Curls (one and halfs)
70x10

DB Hammer Preacher Curl
25x10

[RageBlanket]

Subbed for sure.

[moco]

Went to Vinyasa Yoga with Rco tonight - that shit's no joke, especially after a heavy leg workout the night before. I did enjoy it but my quads were on fire and the pace was fairly quick.

I went ahead and purchased a one month membership but will probably attend more of the Yin yoga classes to help with opening up my hips and stretching my quads/hamstrings to help with my squats and deadlifts.

[big ross]

How did you place at your comp? Your numbers are pretty damn good.

[moco]

How did you place at your comp? Your numbers are pretty damn good.

...I'm not sure really, they never posted the final results.

I think I was first in my class, but I think there were only 3 others in the 220 Raw class.

Not really concerned with how I placed anyway - I put up huge PRs, WAY more than I thought I was going to and that felt great. Now I just need to keep progressing and put up bigger numbers next time.

[moco]

Took the day off from work tomorrow and we'll be leaving around noon to go camping here for the weekend:

[moco]

Felt like going heavy on deads today. Also, since we're going camping this weekend we won't be hitting shoulders tomorrow, and because next week is a deload week, I threw SOHP and laterals in as well.

Conventional Deadlifts
Warm-ups, then:
485x5
545x3
610x1 (which is actually a gym PR, the most I pulled in the gym leading up to the meet was 605)

Rotator cuff work

SOHP
140x5
160x3
185x4

Kroc Rows
120x22

Seated DB Laterals
30x20x2

CG Pulldowns
230x5
240x4


Hell of a workout - now looking forward to a relaxing weekend on the lake.

[breck]

Awesome deads. Nice job on the gym pr!

Place looks like my kinda paradise. Where is it? Have fun!

[moco]

Awesome deads. Nice job on the gym pr!

Place looks like my kinda paradise. Where is it? Have fun!

Thanks a lot!

It's Lake Wenatchee; we just got back and had a great time. Here are a few photos I took:

[moco]

I'm not very good at deload weeks.

[moco]

Yin Yoga tonight - definitely some good stretches for my hips that should help open them up. Although I think I'd like a little more intensity. Might switch it up between Vinyasa and Yin every other week and just go through some of the Yin poses/stretches at home on a consistent basis.

"Deload" Leg Workout yesterday was nice:

Hack Squats
1pps x 20
2pps x 20
3pps x 20

Leg Extensions
Stack x 12 x 2

Seated Leg Curls
282.5 x 10 x 2

Finished up with some biceps and stretches

I did keep intensity somewhat high but focused more on a pump and was definitely less taxing

[moco]

Similar approach as my squat deload:

Bench Press
Bar x 25
135 x 20
205 x 20

Machine Flyes
Stack x 12 x 2

Dips
BW x 25 x 2

Close/Neutral Grip Machine Chest Press
300x4
240x8

20 minutes on the elliptical

[moco]

Felt like doing some cleans tonight - haven't done them in a very long time, and not consistently since I first started training for hockey in high school. I'm going to try and work them in every so often.

Warmed up with Dimel deads with the bar x 25

Cleans
135 x 3
225 x 2
275 x 0, 0 - Really thought I had this - I think it may be more of a technical issue as I got the bar up high enough just couldn't get under and drive my elbows through
245 x 1 + Press

Machine Back Extensions
Stack+10(305) x 35
Stack+10(305) x 25

DB Rows
140 x 12

Pulldowns
220 x 10
110 x 10 (3sec pause at peak contraction)

Standing DB Curls
50 x 7

Hammer Strength Preacher Curls (Both arms on concentric, alternating one arm on eccentric)
75 x 10
50 x 16 + 10 top end partials

[moco]

Current weekly schedule:

Monday: Box Squats (5/3/1) + Accessory Work (Legs & Biceps)
Tuesday: Yoga
Wednesday: Flat BB Bench Press (5/3/1) + Accessory Work (Chest & Triceps) + 20min cardio
Thursday: Rest
Friday: Deadlifts (5/3/1) + Accessory Work (Back & Biceps)
Saturday: SOHP (5/3/1) + Accessory Work (Shoulders & Triceps) + 20min cardio
Sunday: Flag Football (1 hour)

Accessory work is instinctual with regard to both exercise selection and number of sets/reps performed.
I may decide to focus on the same exercise for several weeks in a row to judge progression, but this is not always the case.

[moco]

Box Squats
Bar x 12
135 x 5
225 x 5

315 x 5
365 x 5
415 x 7

Hack Squats
3pps x 20
*I think I'm going to start incorporating widowmakers as my accessory work on squat day in somewhat of a "powerbuilding" fashion

Seated Leg Curls
282.5 x 12 x 2
If I had any more additional weights to the stop of the stack I'm not able to do a full rep due to the stack hitting the top of the machine - I'll just have to keep going for higher reps or switch to single leg

Machine Preacher Curls
125 x 17,6,3 RP

Stretches