80's Training Montage

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Fri May 23, 2014 4:50 pm

Polo Tomasi wrote:Just curious: You do a lot of warm ups, particularly on the bench. Are you working around an injury, or do you feel safer with that many, or...?
Good work all around.
Thanks dude. I'm running Wendler's Beyond 531, and it's set up so that you take 10% jumps up to your training max. I do like the extra volume in warming up though.

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Tue May 27, 2014 1:26 pm

Week 9 - Squat

Warm Up

Squat
Barx5
90x5
140x5
190x5
230x5
260x5
310x3
350x3
400x1
440x1
460x1
495x2x2
370x2x3

Standing Cable Crunch
50

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Sun Jun 01, 2014 9:54 pm

Week 9 - Bench Press

Warm Up

Bench Press
Barx5
65x5
95x5
135x5
165x5
195x5
225x3
255x3
295x1
325x2x3
275x3x3

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Sun Jun 01, 2014 9:58 pm

Week 9 - Deadlift

Warm Up

Deadlift
135x3x5
185x5
225x5
275x5
315x3
365x3
405x1
455x1
495x3
500x2

Snatch-Grip Deadlift
315x3x6

Cambered Bar Good Mornings
Barx10
135x2x10
225x3x5

Back Extensions
50

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Tue Jun 03, 2014 12:47 am

Week 10 Squat

Warm Up

Squat
Barx5
90x5
135x5
180x5
220x5
265x5
310x3
355x3
400x1
440x1
465x2
485x2
515x2

SBB Squat
150x5
240x5
290x3
330x3

Standing Cable Crunch
2x25

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Thu Jun 05, 2014 5:06 am

Week 10 Bench Press

Warm Up

Bench Press
Barx5
65x5
95x5
135x5
165x5
195x5
235x3
265x3
295x1
325x2
345x2
365x1
225x8
275x5
295x3

CGBP (w/ Shoulder Saver)
275x3
285x3
295x3

Triceps Pushdowns
50

Facepulls
50

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Fri Jun 06, 2014 4:49 am

Week 10 Deadlift

Warm Up
135x3x5
185x5
225x5
275x5
315x3
365x3
405x1
455x1
500x3x2

Snatch Grip Block Pulls
225x2x8
315x3x5

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Mon Jun 23, 2014 4:56 am

Meet Report

On Saturday I competed in my first USAPL meet. It was a very fun, well-run meet, and despite the 2-hour weigh in and strict judging, this was my best meet yet, both in terms of performance, but also in preparation, and recovery. On Friday afternoon I went to the early equipment check, which I'm glad I did considering I found out that both my underwear and socks did not meet technical specifications. I also got my rack heights and just checked out the venue. It was a nice hotel ballroom, with a huge warm-up area, two platforms, and plenty of spectator seating.

I went to bed somewhat early Friday night, and got up at 6AM Saturday. We arrived at the venue at 7, and there was already a line of about 25 people waiting to check in and weigh in. I cut around 8lbs the week of the meet, so I was ready to weigh in and start hydrating and eating. I checked in, weighed in light (238lbs), and immediately started eating a PB&J and drinking Gatorade. We went to eat, and I had a chicken biscuit, hashbrowns, and donuts for breakfast, along with orange juice, water, and Gatorade. We went back to the venue for the rules briefing at 8:30, which was short and sweet. They didn't announce the flights until almost 9, with lifting starting a few minutes later. I was in the last flight out of 3, so I had plenty of time before warming up. Some of the guys in the first flight only had a few minutes to warm up, and some didn't even warm up at all. I starting warming up during the second flight, and only did a few sets of squats working up to around 405lbs.

I opened with an easy 462lbs squat, and took a 518lbs PR for my second. For my third I went 529lbs and slowed a bit out of the hole but overall it was a clean lift. For bench I opened with 325lbs, then took a meet PR of 352 for my second. The plan was to go for 365lbs on my third, but the 352 felt easy so I went for 374, and missed it a few inches off the chest. For deadlifts I opened at 500, then went 529, and finished the meet with an easy 551, meet and all-time PR.

I ended the day with a 529 PR squat, 352 meet PR bench, 551 PR deadlift, for a 1432 PR total, and 1st place in the 242 raw open.

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Polo Tomasi
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Re: 80's Training Montage

Post by Polo Tomasi » Tue Jun 24, 2014 12:30 am

Good work there.
PR's are always a kick in the shorts.

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Re: 80's Training Montage

Post by Jonny Canuck » Tue Jun 24, 2014 3:18 am

Nice work man. Thanks for doing the write up. I will compete in my first meet this year and I have been following your log. We are similar weight and both model our training after 531.

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Tue Jun 24, 2014 5:13 am

Thanks guys! Best of luck in your meet, Jonny.

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Beer Jew
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Re: 80's Training Montage

Post by Beer Jew » Mon Jul 07, 2014 2:48 pm

Nice work!

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Fri Jul 25, 2014 4:57 am

Beer Jew wrote:Nice work!
Thank you sir!

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Fri Jul 25, 2014 5:00 am

Well, after recently getting married and moving 1400 miles (from Florida to New England), I've settled in at a new gym and started training again.

This week's training so far:

Tues - Squat, worked up to 415x3x3, followed by 325x3x5 and some light pause squats
Weds- Bench, worked up to 275x5x3, followed by close grip 225x3x8 and some light JM's and triceps pushdowns

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Sat Jul 26, 2014 2:28 am

Tonight, deadlifts, worked up to 455x3x2 followed by Pendlay rows, GHR's, and good mornings.

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Wed Jul 30, 2014 4:58 am

Tuesday, July 30

Warm Up

Squat (w/Buffalo Bar)
Barx3x10
140x2x5
230x5
320x3
370x2
410x2
440x2
465x2

Bench Press
Barx2x10
135x5
185x5
225x5
275x2
295x2
315x2

Deadlift
135x5
225x3
315x6x3

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Tue Aug 05, 2014 3:44 am

So I started a 3 day/week full body program based on the Texas Method. I've never really trained all three lifts on the same day multiple times per week before, so I figured now during the off-season it's a good as time as any to try it. I've also decided to pull sumo as I want to try that as well.

Today's workout:

Warm Up

Squat (w/ Buffalo Bar)
Barx5x5
140x5
200x3
270x1
330x3x5

Bench Press
135x10
185x5
225x3
245x3x5

Sumo Deadlift
135x5
225x3
315x1
405x5

Lat Pulls
3x8

Triceps Pushdowns
5x20

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Thu Aug 07, 2014 4:08 am

Today's workout, "accessory day"

Warm Up

High Bar Olympic Squat
Barx3x8
135x5
185x5
225x3
275x3
275x5
275x3

Incline Bench
Barx10
135x5
185x3
225x5
225x3
225x5

Snatch Grip Rack Pulls
225x5
315x2x5

Lat Pulls
3x10

Triceps Pushdowns
3x10

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Sat Aug 09, 2014 2:14 am

Warm Up

Squat (w/ Buffalo Bar)
Barx3x5
140x5
190x5
230x3
280x1
320x1
370x1
410x1
420x5

Bench Press
Barx10
135x5
185x3
225x1
275x1
285x5

Sumo Deadlift
135x5
225x3
315x1
365x1
405x1
455x3

Lat Pulls
3x10

Triceps Pushdowns
3x10

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Wed Aug 27, 2014 2:35 am

Several weeks in, the 3 lifts per day, 3 days a week template is leaving me feeling burned out, slightly weaker, and generally achier and stiffer. I'm going back to basics with plain old 531.

Warm Up
Squat (w/Buffalo Bar)
Barx3x10
180x5
230x5
270x5
300x5
320x5
360x8

Close Stance SSB Squat
250x3x5

Leg Press
3x8

GHR
3x8

Standing Cable Crunch
3x15

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Thu Aug 28, 2014 12:04 am

Warm Up

Bench Press
Barx3x10
125x5
155x5
185x3
205x5
235x5
265x5

Incline Bench Press
Barx10
135x5
185x5
205x5
225x5
225x3
225x5

Dips (+50lbs)
1x8
1x5
1x8

Lat Pulls
2x8

Triceps Pushdowns
2x15

Bicep Curls
2x15

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Koko, Beware
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Re: 80's Training Montage

Post by Koko, Beware » Thu Aug 28, 2014 12:46 am

Where you at in New England, BB? Great log.
In the mill, getting down.
-Kotto

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Sun Aug 31, 2014 3:27 am

Koko, Beware wrote:Where you at in New England, BB? Great log.
Thanks man! I'm just North of Portland, ME.

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Sun Aug 31, 2014 3:32 am

Warm Up

Sumo Deadlift
225x5
275x5
315x5
365x5

Wide-Stance Good Morning
135x10
225x5x5

Leg Press
1x10
1x8
1x6

Press
Barx10
95x5
125x5
145x5
165x10

We had a pretty big group at the gym tonight so I had to get in when I could. I'm also combining deadlift and press day since I'm only at the gym 3 days a week. I'll try to plan better for next week, and maybe superset deadlift accessories with press/bench accessories.

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Koko, Beware
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Re: 80's Training Montage

Post by Koko, Beware » Sun Aug 31, 2014 12:44 pm

Cool dude. I am about 40 min NW of Boston. Portland is beautiful, lotta red brick.
In the mill, getting down.
-Kotto

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