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Paul's Training Log

Paul Vaillancourt 2 posts Dec 17, 2007 8:06 AM	Thurs Dec 13th 2007 Sumo Deads- 135X3, 225X3, 275X3, 315X3, 405X3, 495X1, 585X1, 625X1 (PR) this came off the floor real well but the last little bit of the lockout took 15 mins shy of forever. Will post video later this week. Front Squats- 275X5, 315X5, 365X3 GHR- X15, X13, X13, X13 Straight leg sit-ups- (double mini's) X10, X10, X10, X10 Rower-??? Saturday Dec 16th 2007 DE Lower Box Squat (ridiculously low 8-9") Light bands- 10 sets of 2 @ 225 with suit bottoms on. This was productive, felt good hitting the crazy IPF depth in the suit bottoms, speed was respectable. light bands+ 315X1, LB+405X1, LB+ 455X1 suit straps up for this one. Not bad out of the bottom, but the bands make it feel like it's crazy heavy at the top. GHR- 3 sets of 15 leg extensions- 3 sets of 15 ---------- A fist full of steel
Paul Vaillancourt 5 posts Dec 19, 2007 3:47 PM	Tuesday Dec 18th 2007 DE upper De bench - doubled mini's + 135 for 9 sets of 3 4 board press- 275X3, 315X3, 335X2, 335X1 drop 315X1 BB rows- 185X15, 225X10, 225X10, 225X9, 225X10 drop 135X25 Facepulls lateral DB raise Feeling like its time to get off the bench and give the shoulders a rest ---------- A fist full of steel
Paul Vaillancourt 8 posts Dec 21, 2007 6:39 AM	Thurs December 20th 2007 ME Lower Rack pulls (bar at knee caps)-225X5, 315X3, 405X3, 495X3, 585X2, 635X2, 675X2, 725X1 (PR) Front Squats- 315X3, 345X3, 365Xfuck-up, 365X1 (left some in the tank here as I was being too cautious, taking this down the first time, my feet were in the wrong position and it twisted my knee a bit. nothing serious but very irritated and a little sore) GHR- X15, X15, X15, X12 Hanging leg raise- X25, X25, X25, X25 Bar curls- for the pypz My BW is continually going up, but I am feeling a little fat. ---------- A fist full of steel
Paul Vaillancourt 10 posts Jan 03, 2008 4:13 AM	Monday Dec 24th Upper assistance Military press- 135X10, 155X9, 155X8, 155X9, 225X5 (push press) Chins (50 reps)- X11, X11, X10, X7, X7, X6 Pushdowns- 100X25, 120X20, 120X20, 120X20 Face pulls- 4 sets of 20 @ 70lbs 3 way shoulder raise- 3 sets of 15/direction Blast strap push-ups-X20, X20, X17 Rower-500mX1:29.7 Thurs Dec 27th ME Upper Worked up to 335 raw, chirt on 365 off 2 board X1, 375 off 2 board X1, 375 off 1 board X1, 375X1 no touch, 375X1 no touch. I'll take any advice I can get to get these weights to touch easier. I'll make some video of the next session and post it up. DB extensions-40X16, X15, X15, X15 DB rows- 120X20, 120X15, 120X15, 1 set of chinsX10 3 way shoulder raise Face pulls Saturday Dec 29th Lower assistance DB snatches- 80X5/arm, 100X5/arm, 120X3/arm(PR), 120X1/arm-100X3/arm-80X5/arm GHR-4 set of 15 reps Leg extensions-4 sets of 15 reps step-ups- 3 sets of 20 rower 3 set of 250m Sunday Dec 30th DE Upper Bench with doubled minis-135X3, 135X3, 185X3, 7 sets of 3 @ 155lbs. The last 4 sets thing really came together, I focused on "snapping" my elbows out, to lock-out harder. It made the reps feel very fast and crisp. 4 board press-275X5, 295X5, 315X4(PR), 315X5(PR) DB Military-60X15 (PR), 70X8 (PR), 70X7 drop 40X7 Face pulls-3 sets of 20 Chins-X13, X10, X10, X10 3 way shoulder raise 250m row- X42.3, X42.5, 41.7 ---------- A fist full of steel
Paul Vaillancourt 11 posts Jan 04, 2008 6:21 AM	Thurs Jan 3rd 2008 ME Lower Squats- worked up to 475X1 raw, 500Xmiss, 500Xmiss, Suit on now, 500X1, 515X1 (this was the best rep of the day), 525X1 (PR) I am happy to say I hit depth very consistently without thinking about it that much, I alway feel high but my partners always tell me I'm deeper than I need to be. I just wish I could break the 500 mark raw. It feels like it's right there. Unfourtunately I couldn't do my supplemental and accesory work as I had to train clients, I plan on doing the accesory work on Friday night. ---------- A fist full of steel
Paul Vaillancourt 14 posts Jan 08, 2008 7:23 AM	Friday Jan 4th 2008 Shirt work Bench-135X8, 185X6, 225X5, 275X4, 315X2 (all raw) Shirt on-365X1 off 1 board, 375X1 off 1 board with long pause, 375X no touch, 385X1 touch and go, 385X1 good pause but bar is touching on belly, 385X1 same as before, the touch is low on the gut but at least the press feels easy, put on fresh shirt (I have 2 shirts of the same size and model but one is new and tight and stiff) 385X stopped where a 2 board would be. The goal of the shirt session was to get a lift that will pass at the OPA meet in late Jan. I' still not satisfied. Chins- 4 sets of 10 Seated DB pwr cleans- 2 sets of 20 Saturday Jan 5th 2007 Events (takin' it easy) Axle C+P- worked up to 240, practiced the Karlson clean instead of the chest busting continental. THis went well, I'm getting it down pretty good. Stones- 255 for a few warm-ups, Stone run 230 to 60"-255 to 56"-290 to 54"-320 to 51"X2, this felt real good, I didn't want to miss. second run was the same as above but added the 300 before the 320, some reps 290 to 60" X2, 255 to 60"X6 A bunch of tire flips Farmers holds for my fading grip. ---------- A fist full of steel
Anonymous Guest Jan 09, 2008 4:27 AM	Sunday Jan 6th 2008 DE lower DE Box squat (10" box)-5 sets of 2 @ 225 + light bands, 5 sets of the same but without the box. Speed pulls- 6 sets of 1 @ 405 GHR- 4 sets of 17 reps Hanging leg raise- 3 sets of 20 DB curls- 40X10, 50X9, 50X10 Tues Jan 8th 2008 DE Upper DE bench (175+doubled mini bands) 8 sets of 3, these felt good, if I remember correctly I'd say just a fast as last week (155+doubled minis) 4 board press- 315X5, 355X3 (PR) it took the full of arse to get #3, but I'm still happy with that. Barbell rows- 185X15, 225X12, 225X12, 225X10, 225X10 BB standing military-135X15, X13, X12, X11, X13 DB shrugs-60X17, X15+5 holds, X15, X15, X15 rower 500m X 1:26.9
Paul Vaillancourt 15 posts Jan 11, 2008 5:47 AM	Thurs Jan 9th 2007 ME lower Squat- 135X5, 225X5, 315X3, 405X2, 455X2, 500X1 PR (finally got this monkey off my back), suit on-525X1, 525X1, 550X1(I added knee wraps for the last 2, I had them put on a loose, and it worked out okay. I'm glad to get the knee wraps to finally work for me. until tonight I really hated them.) According to my training partners, all the important squats were plenty deep and should pass in the Niagara meet. GM's- 225X8, 275X5, 295X3 GHR- X18, X18, X15, X17 DB Side bends- 3 sets of 15 with 120's Barbell curls ---------- A fist full of steel
Paul Vaillancourt 17 posts Jan 11, 2008 6:39 AM	There was a famous general of an army who was given orders to go to a foreign land and fight to conquer this land. His army was small in number and had to travel far by sea to get to this land. His enemy was greater in number, had stronger soldiers, and had more weapons. These soldiers were waiting and prepared for battle with this general and his army. The general’s men were nervous, fearful, and unconfident. They couldn’t understand how they were supposed to win and why their general would lead them into such a battle. When the general and his army arrived on the shores of the land, they were ordered to conquer. The general summoned all his men to gather together. He then ordered a few of his men to go back and burn the ships while the others watched. The men were confused and fearful as to why the general was burning their ships. It was at that time the general addressed all of his men and said, “Men, I believe we will be victorious because you have the hearts of warriors and you have never given up before. Yes, it is true they are bigger in number and stronger in size and more skilled in weapons. However, they do not have the heart that you have and are not nearly as motivated. You see, men, we now have no way home and you have two choices. You can fight with heart and live or battle in fear as a coward and die.” Saturday Jan 12th 2007 Events Chain Yoke- (the weather was great and Pete's driveway was clear) worked up to 635 for 120' no drops. This is PR. All sets felt pretty easy. Stones- a couple of warm-ups to 60" and then did 2, 5 stone runs; 255 to 60" 290 to 56" 300 to 54" 320 to 51" and missed 350 to 51", did the same run a second time but got all 5 in 85 seconds. 300 to 60", 235 to 60" X 10 I'm happy with the stone progress Farmers holds for my fading grip ---------- A fist full of steel Last Edited on 14-Jan-2008 10:40 AM
Paul Vaillancourt 19 posts Jan 18, 2008 10:45 AM	Tues Jan 15th 2008 RE upper Shoulders and elbows are feeling beat up and this session was more or less going through the motions and getting the blood flowing. Bench-135X10, 135X15, 135X15, 225X14 DB extensions- 25lbs for 25 reps, 3 sets Face pulls- 3 sets of 20 Lat pull downs-3 sets of 20 band pull aparts- 3 sets of 20 These sesions are not fun, as I feel like nothing is getting done. Thurs Jan 17th 2008 RE lower Deadlift (this was just to try out my metal deadlifter)- 135X10, 315X5, 315X3, suit on 495X1 sumo, 495X1conv, 585X1sumo, 585X1 conv, 585X1sumo, 585X1conv. The suit doesn't really turn my crank. I can't decide if it's better sumo or conv. I think it helps more pulling conv. but I probably won't use it next weekend. Oh and 585 was cake Squats- 225X5, 315X5, 405X5, 425X5 Felt good, deep and no belt GHR- 4 sets of 15 sit-ups- 4 sets of 20 ---------- A fist full of steel
Paul Vaillancourt 21 posts Jan 19, 2008 9:36 AM	Fri Jan 18th 2008 Chirt work (this will be the last chirt session before the meet. The goal was to get the bar to touch in a legal position and determine my opener. I knew there would be some experimentation required to get this working for me) Bench- 135X10, 225X5, 225X5, 275X3 extended pause on chest, practice like you play, 315X2 chirt on, no belt, raise arms up to loosen effect of chirt 315X2 no touch, this didn't work. 365X1 belt on shirt still loose, 405X1 belt and chirt pulled down tight, 425X1, 425X1PR, I still can't say for sure if the touch is high enough on my chest but I know I can get it down easily with heavier weight. I think I'm going to open with 385lbs. I've hit this wegiht many times in the gym. My only concern would be not getting it down, but I can always jump up to 405 and get the touch for sure. DB extensions- 4 set of 30 reps Face pulls- 4 sets of 20 Lat pull downs- 4 sets of 20 The high reps work took all the pain from the chirt away. (wrists and elbows) ---------- A fist full of steel
Paul Vaillancourt 23 posts Jan 30, 2008 5:44 AM	Tues Jan 29th First session after the meet. Just want to get some high rep work in to get the blood flowing Log press- 4 set of 10 @ 190 (push press) Chins- 5 sets of 10 Blast strap push-ups (100 reps)- X20, X20, X18, X18, X16, X10 3 way shoulder raise- 3 sets face pulls- 3 sets I was planning on keeping this week light and easy but since I didn't get to pull at the meet, I may pull on Thurs. Dave and Shane are both trying to hit new PR's on Thurs, so I will probably join them. ---------- A fist full of steel
Paul Vaillancourt 28 posts Feb 01, 2008 8:43 AM	Thurs Jan 31st 2008 ME lower Deadlift- 225X10, 315X5, 405X2, 495X1, 600X1, 635X1 PR, 655X1 PR I got vids coming soon of these new PR's David also pulled his first 600 and then moved up to 610. Hurry up Shane we're waiting. GM's- 225X6, 275X5, 275X5 GHR-+25lbs X10, +25X7 drop X3, +25lbsX10, +25lbsX5 drop X5 GHR Sit-ups w/mini band- 4 sets of 15 The GM's beat the hell out of lower back. ---------- A fist full of steel
tanialeclerc 21 posts Feb 01, 2008 2:46 PM	Congratulations on the PR!
Paul Vaillancourt 29 posts Feb 04, 2008 8:54 AM	Saturday Feb 2nd 2008 ME upper 1 arm DB press (3RM)- 60X8, 70X5, 90X4, 100X3, 120X3, 125X3 (thick DB) Left some in the tank on these. They went well with just the right amount of strain. No need to get injured. Triceps Death- 225 to 1,2,3,4 board X3, 225 to 2,3,4 board X3, 225 to 3,4,5 board X4 (5 reps at each board height, unless otherwise listed) DB Rows- 155X12, 155X15, 155X12 Shrugs and neck work for the yoke. Sunday Feb 3rd 2008 DE Lower Start of progressive band tension template. Low Box squats- 8 sets of 2 @ 285 + Light bands (wk 1 47% + LB) Front squats- 225X5, 275X10, 275X10, 275X10 DB lunges- 100lbs for 100' (15 second rest @ 50') for 3 sets Hanging leg raise- 3 sets of 20 reps ---------- A fist full of steel
Paul Vaillancourt 32 posts Feb 07, 2008 3:55 AM	DE upper Seated military w/ mini bands 95X3, 95X3, 115X3 for 6 more sets once we got this set up right, it worked out real nice, should help lock-outs. Skull crushers- 95X15, 105X15, 115X14, 115X12 rest pause X2 X1 Thick DB rows- 3 sets of 12/arm @ 155 3 way shoulder raise face pulls ---------- A fist full of steel
Paul Vaillancourt 35 posts Feb 08, 2008 6:33 AM	Thurs Feb 7th 2008 ME lower Low box squats- 225X8, 315X3, 405X3, 455X1, 495X1, 515Xmiss I hate missing lifts. RDL- 405X8, 455X5, 495X5 GHR- X17, +25X7 drop X10, +25X10 drop X7, +25X5 drop X5 DB side bends- 3 sets of 120 X15/side need to get on the rower again. ---------- A fist full of steel
Paul Vaillancourt 36 posts Feb 11, 2008 5:34 AM	Sat Feb 9th 2008 Events Log- worked up to 300X1 (PR) Glad to finally get this. It was a grinder though. Stones- 270 to 60" X3, tried 385 to 51"X miss (that stone is heavy) I got up high but had no control at the top. 300 to 60" 320 to 60" 350 to 54" 10 reps of 300 to 54" and 52" stones are continuing to improve. I was glad to only use an 18" stone for warm-up and then stick to the 20" stones. Farmer holds for grip ---------- A fist full of steel
Paul Vaillancourt 37 posts Feb 11, 2008 5:41 AM	Sun Feb 10th 2008 DE lower Box squats (13"box) Week 2 51% + light bands 8 sets of 2 @ 305 Speed pulls- 6 sets of 1 @ 405, I've switched back to conventional and the bar seems to be flying off the floor. I look forward to the next ME pulling session. Hack squats- 225X15, 275X15, 315X15, 365X15 drop 315X10 drop 225X10 GHR sit-ups- 3 sets of 15 with mini band Mid cable face pulls- 3 sets of 20 ---------- A fist full of steel
Paul Vaillancourt 40 posts Feb 13, 2008 5:39 AM	Tues Feb 12th 2008 ME Upper Push jerks- 185X5, 225X5, 245X2, 275X1, 315X1, 325X1(PR) Weighted dips- +100X12, X10, X10, X8 drop X6 Chins- X15 overhand, X9 underhand, X7overhand, X6 underhand, X9 overhand 3 way shoulder raise X 3 sets Face pulls X 3 sets Rower 500m X 1:24.9 (PR) Pretty good session ---------- A fist full of steel
Paul Vaillancourt 41 posts Feb 18, 2008 12:46 PM	Thurs Feb 14/08 ME lower 13" box squats- 225X7, 315X3, 405X2, 495X1, 525X1 PR, 545Xmiss, 545Xmiss Deadlift- 315X5, 505X9 GHR- X20, X11, X12, X12 Hanging leg raises- X25, X20, X20, X20 Pump the gun show Sat Feb 16th 2008 Events Stones- 235 to 64" for a couple, stone run 235 255 270 290 to 60" 56" 54" 50", 270 290 300 320 to 60" 56" 54" 50" , practiced shouldering 270 and placing atop 64" to mimick towers. Axle C+P- to (practice Karlson clean) worked up to 270X2, 220X5 clean every rep Farmers- worked up to 350 per hand for about 10' X 2 trips (indoor farmers is ghey but better than not doing it at all) Sunday Feb 17th 2008 DE upper Seated Military w/ mini bands- 8 sets of 3 @ 115lbs Skull crushers- 75X 20, X23, X24, X30 Barbell rows- 4 sets of 15 @ 185 DB floor press- 60X20, 75X15, 75X15, 75X12 face pulls- 4 sets of 20 Felt pretty beat up after events, stuck to light high reps and got a pump rower 500mX 1:26.4 ---------- A fist full of steel
Paul Vaillancourt 43 posts Feb 20, 2008 5:58 AM	Tues Feb 19th 2008 ME upper Push press/jerks- 135X10, 185X5, 225X5, 255X3, 275X3 (jerks), 255X3 (pushpress) DB extensions- 40X17, 40X15, 40X12, 40X13 DB rows- 120X15/arm, 155X12/arm, 155X15/arm seated DB pwr cleans- 3 sets of 15 Rower 500m X 1:25.6 ---------- A fist full of steel
Paul Vaillancourt 45 posts Feb 21, 2008 12:17 PM	Thurs Feb 21st 2008 ME lower SSB box squats (13" box)- 135X10, 225X6, 315X5, 365X3, 405X2, 455X1 belt on, 475Xmiss, 475X1 This bar is tough, it pushes you forward and the hand position makes it tough to keep your upper back tight. It will be interesting to see the results in a month. Snatch grip deads- 315X6, 405X5, 495X4, 545X3 GHR-X17, X16, X15 Lunges- 3 sets of 100' with 80lbs DB's GHR sit-ups- X15, X20 ---------- A fist full of steel
Paul Vaillancourt 46 posts Feb 26, 2008 10:47 AM	Sat Feb 23rd 2008 Event (as I only did 1) Log CLean and Press for reps- worked up, 235X4, 235X3, 235X5, 235X5, 235X5 (in 1 min), 185X9. I gave myself a 90 second time limit on the last 2 sets to try and get as many as possible. The first timed set, I just went to town and was gassed quickly and pretty much just got 5 in 90 seconds. On the second timed set (the last set of 235) I did 2 reps, rested 5 seconds, did 1 rep, rested 5, 1 rep, rest 5, 1 rep. rest 5, and it only took 1 minute to get 5 reps. The garage was hot and I sweated from start to finish. Attepted to shoulder the 270 stone twice but I just didn't have anything left. I'm a little sick and went home to sleep a solid 12 hours. Sunday Feb 24th 2008 DE Lower Box Squat (13") wk 3 of progressive band cycle, Light bands + 53% 8 sets of 2 @ 315 + Light Bands All sets went pretty good, have decent speed. Learned to keep my eyes open on the way up. need to pause on the box longer. Speed pulls (65%) 6 sets of 1 @ 435 (conventional) Flew off the floor, need to keep hips low and lead with the head. DB Split squats- 65lbsX13/leg, X12/leg, X12/leg, X12/leg These kick the crap out of me. DB side bends- 2 sets of 15/side w/120lbs BB shrugs- 225X12, X12 ---------- A fist full of steel
Paul Vaillancourt 47 posts Feb 27, 2008 7:10 AM	Tues Feb 26th 2008 ME upper Bench press- 135X10, 225X5, 275X3, 315X2, 345X1, 365Xmiss, 365Xmiss. This was the first time benching since I bombed out at Niagara. I just wanted to see where my raw bench was at. I'm slightly disappointed about missing the 365. Both times I missed it about half way up. The 345 was cake, I even gave the IPF pause in the bottom. Sure wish I had opened with a raw press and then put the shirt on.(at Niagara) DB extensions- 45X11, X10, X8, X9 Chins- X13, X10, X8, X7 standing DB military- 70X13, 70X11, 70X9, 70X10 rower 500m X 1:26.4 ---------- A fist full of steel
Paul Vaillancourt 50 posts Mar 05, 2008 9:34 AM	Thurs Feb 28th 2008 RE Lower SSB Squats- 135X10, 225X8, 315X18, 405X5 RDL- 405X10, 405X10, 405X10 Double Blue band GM's- X25, X15, X15, X15 GHR sit-ups- X25, X20, X20 BB curls- 95X12, 95X12, 95X12 rower- 500mX 1:25.9 Sat Mar 1st 2008 Events Stones- shouldering- 270 to 60+, 290 to 60+, 385 to 51" (on the second try) missed the third attempt on the edge as well. tried to shoulder the 270 after this but with no success. Farmers- worked up to 350 per hand for 30' (drop and turn at 10') 350 holds for 22 seconds Log clean every rep- 135X20 reps Sunday Mar 2nd 2008 DE upper Log jerks- 4 sets of 3 @ 190, 3 sets of 3 @ 210 Feeling fairly good, just focusing on an agressive lock-out as well as dropping under it fast. 4 board press- 275X5, 315X5, 335X5 DB bench- 60X20, 70X20, 70X14, 80X12 BB rows- 225X14, 225X12, 225X12, 225X12 (last 3 reps very sloppy on last 2 sets) ---------- A fist full of steel
Paul Vaillancourt 51 posts Mar 05, 2008 9:40 AM	Tues Mar 4th 2008 ME upper Bench- 135X10, 225X8, 275X4, 315X2, 315X2, 335X1 I spent all day working on my right shoulder to make sure it was loose and ready to press, and ironically, during arm circles in my warm-up, the left shoulder got a pinch in it. Very frustrating. Benching had to be very smooth and cotrolled, with slow decents. Skull crushers- 95X20, 115X14, 115X12, 115X10 rest pause X2 RP X2 Chins- X10, X10, X10, X8 3 way shoulder raises- 2 sets of 15/direction rower 500m X 1:26.5 X1:27.4 (had to row 2 because I fagged out on Sunday) ---------- A fist full of steel
Paul Vaillancourt 52 posts Mar 07, 2008 5:27 AM	Thurs Mar 6th 2008 ME lower 18" rack pulls (conventional stance)- 315X8, 405X5, 495X3, 585X1, 675X1, 725X1 PR (belt on), 745X didn't even move it. this was a big PR for conventional DL. I look forward to trying a ME pull from the floor. Front squats- 315X5, 365X3, 365X4 GHR-X20, X17, X17, X16 Hanging leg raise- X25, X20, X20, X20 DB curls- 4 sets of 10/arm with 50lbs rower 500m X 1:25.9 Good session. ---------- A fist full of steel
Paul Vaillancourt 53 posts Mar 10, 2008 2:39 PM	Sunday Mar 9th 2008 DE lower Box squats (13", 47% + average bands) wk 4 8 sets of 2 @ 285 + average bands DE Deads (conventional) 6 sets of 1 @ 405 + mini band DB lunges- 100X100', 100X100', 100X100' GHR-X17, X17, X19 DB side bends- 120X15/side for 3 sets I loaded up the thick db with 155 but my grip was too fried from the lunges and I could only get about 5 reps before I dropped. rower 500m X 1:30.5 ---------- A fist full of steel
Paul Vaillancourt 58 posts Mar 21, 2008 5:55 AM	I fell behind on my log, but I've got it all right here for your viewing pleasure. I also want to comment on how important using the collars on barbells is when you lift in the gym. A young guy in one of our gyms was benching without collars the other night, I've told him many times to please use collars and ask for a spot. But he likes to bench two wet socks that are too heavy for him without collars. And sure enough, he dumped it and each side went flying off the bar and crashing onto the floor. One side just barely missing another members legs. I was more than a little pissed off, but I stayed pretty calm, as I think he felt pretty foolish as the gym was pretty packed. But I got even more upset when I asked him about it and he told me that not using the collars saved him....well....I snap...Lose it.. (not quite) but I told him in a less than friendly tone that it's not him we were worried about, it's the other people in the gym that get hit with the flying weights and usually end up hurt. If you are foolish enough to lift more than you can handle, at least be considerate and use the collars and protect your fellow gym members. Tues Feb 11th 2008 ME upper Push press- 135X8, 185X8, 225X5, 275X1, 275X2, 275X2, 245X6, 245X6 4 Board Press- 315X5, 335X4, 355Xmiss DB extensions- 45lbs X19 DB rows- 155X13/arm, 155X13/arm, 155X12/arm, 155X12/arm Hang cleans- 4 sets of 12 @ 135 Thurs Feb 13th 2008 ME lower 18" rack pulls (conventional)- 225X10, 315X8, 405X5, 495X5, 585X10 straps on for last set front squats- 275X5, 315X5, 315X10 (tried out Dave's oly shoes. My does it make a difference. I could hit crazy depth without the slightest bit of discomfort and I felt like I could blast out of the bottom.) I gotta get a pair. GHR- X20, X15, X20, X15 GHR sit-ups (minin band)- X20, X15, X15, X10 drop the band X4 BB curls- 4 sets of 12 rower 500m X 1:27.0 Sat Mar 15th 2008 Events Stones- shoulder 270 to 60" for 5 singles, shoulder 290 to 60", 300 to 56" for 2 ugly singles (first time lifting a 20" stone with no tacky) some other work with 270 and 290 to 60", Chain yoke- worked up to 585 for 4 consecutive trips across the garage (15') no belt Log clean and press for reps- 135 X 26 Some tire flips Tues Mar 18th 2008 ME upper Push press- 135X10, 185X8, 225X6, 225X4, 245X3, 275X3, 225X6 DB extensions- 45X15, X13, X12, X13 DB rows- 120X15/arm, X15, X15, X16/arm Pwr cleans- 155X10, X11, X12, X12 Thurs Mar 20th 2008 ME lower Squats- 225X10, 315X5, 405X5, 455X4 This was a great confiedence builder, I didn't use a belt and I just went as deep as could. Everything felt great. GM's- 275X5, 315X5, 365X3 all 3 rested reps on the safety straps thus making it a suspended GM, 315X5 moved straps for extra depth. All felt real good. GHR- X20, X17, X16, X13 DB side bends- 120X17/side, X17/side, X20/side rower 500m X 1:25.9 ---------- A fist full of steel
Nathan Guest Mar 25, 2008 4:24 PM	At what point did you do loser presses? You must have done those right?
Paul Vaillancourt 61 posts Apr 01, 2008 4:23 AM	Saturday Mar 22nd 2008 Events Axle C+P- worked up to 290(pr) using the Karlson clean. This was an easy lift for me but I shut it down while I was ahead. Stones- 270 to 60", 290 to 60", 300 to 60", stone run 255, 270, 290, 300, missed the 350 some tire flips Sunday Mar 23rd 2008 DE lower Box Squats (wk 5, 13" box 51%+avg bands)-8 sets of 2 @ 305 Elbows were sore from events on Sat and this was agonizing but it had to be done. DE PULLS- 405+double minis X1 (this fucked up my groove) 455 for 5 sets of 1 GHR sit-ups- 3 sets of 20 Tues Mar 25th 2008 ME upper Floor press- 135X10, 225X5, 275X5, 315X5, 335X2, 335X1, 225X18 Skull crushers- 95X20, 115X12, 115X9, 115X9 (all on steep bench) Weighted chins- +20X6, +30X5, +30X5, +30X5 DB military press- 60X10, 60X8, 60X7 3 way shoulder raise- 3 sets of 15/direction tabata turkish get-ups Thurs Mar 27th 2008 ME Lower Squats- 225X8, 315X5, 405X3, 455X3, 475X1+1 (no belt) This was a dissapointment, as last week 455 flew up for 4 Deadlift- 495X3, 545X3, 585X3 (I tried out my metal deadlifter and I'm still not sure if it helps or hurts) 585 felt pretty easy GHR- 4 sets of 15 hanging leg raise- 2 sets of 20, 1 set of 25 DB alt curls- 3 sets of 12 rower 500m X 1:28.2 Sunday March 30th 2008 Events Log press- worked up to 310 (PR) also did 280 for and easy triple on the work-up. All felt really good and didn't use a split jerk. Farmer's- 240/hand for 200', 290/hand for 100', 75', 15' grip is completely fried. even today (monday) my forearms are toast. Stones- 255, 330, 360, all for a couple of singles. The 330 seemed harder than the 360. All to 53-54ish platforms. ---------- A fist full of steel
Paul Vaillancourt 62 posts Apr 09, 2008 5:36 AM	Thurs April 3rd 2008 ME lower SSB Box squat- 135X10, 225X5, 315X5, 405X2, 455X1, 405X3 drop 315X10 drop 225X12 This bar kicks the shit out of low back. GM's- 3 sets of 10 @225 Lunges- 4 trips of 50' @100lbs DB side bends- 120X20/side, 120X18/side, 120X18/side Rower 500mX 1:29.8 (very slow) Sat April 5th 2008 Visited a weightlifting club in North Bay. Snatch- a lot of sets of triples, worked up to 75kg (My technique was not real good, but not totally shit either) also did a bunch of different drills, breaking down the snatch and Clean and Jerk. Tues April 8/08 ME upper Log press- 190X5, 240X4, 190X5, 240X4, 260X3, 280Xmiss BB rows- 4 sets of 12 @ 225 DB extensions- 45X14, 45X12, 45X8, 45X7 Incline DB press- 70X15, 80X12, 80X10 Face pulls- 3 sets of 20 rower 500m X 1:25.8 250m X 40.2 Not a bad session considering it was one of those nights when the gym was busy, I didn't get a warm-up ---------- A fist full of steel
Paul Vaillancourt 63 posts Apr 14, 2008 8:32 AM	Thurs April 10th 2008 ME Lower SSB Box skwaats- 135X10, 225X6, 315X6, 405X4, 425X2 Buffalo bar GM's- 225X8, 275X8, 315X5 Leg press- 6 plates X15, 7 plates X15, 8 plates X12, 8 plates X12 GHR- X10, X10, X10 GHR sit ups- (mini band) 3 sets of 15 DB curls- 3 sets of 10 Saturday April 12th Events Log clean and press- (clean every rep) worked up to 235 X 7 Farmer's- worked up to 260 for 200' with a drop turn at 100' Stones- lifted a few Tire flip- 3 sets of 100' Sunday April 13th 2008 DE upper Log clean and press (power jerk)-2 sets of 3 @ 190, 6 sets of 3 @ 210 clean each rep This felt great, After Saturdays events, I feel that practice and timing will make a huge difference. This session was very productive. 5 board press- 275X6, 315X6, 335X5, 355X4 DB incline press- 80X12, 90X10, 90X7 drop 70X2 Chins- 5 sets of 10 Face pulls- 5 sets of 25 reps Hill sprints- 8 sets (sprint up, walk back down) ---------- A fist full of steel
tanialeclerc 46 posts Apr 14, 2008 8:50 AM	Do I have a hill for you for your hill sprints! ---------- No life ever grows great until it is focused, dedicated and disciplined.
Paul Vaillancourt 70 posts Jul 28, 2008 9:32 AM	'm going to ressurrect my log to ensure I visit the forum board every day and not miss anymore questions. Sunday July 27th 2008 DE upper Log jerks- 4 sets of 3 @ 190, 3 sets of 3 @ 210, 1 set of 3 @ 230 190 for 20 reps- 11 + 9 Weighted dips- +100lbs X12, X12, X9 Chins- (50 reps in as few sets as possible) X10, X10, X7, X6, X7, X6, X6 3 way shoulders- 3 sets of 15/dir ---------- A fist full of steel
Paul Vaillancourt 71 posts Jul 31, 2008 8:35 AM	Tues July 29th 2008 ME lower Suit work to get used to the gear again for the CSM Squats- 225X12, 225X10, 315X3, 405X3, Suit and belt on-495X2, 545Xmiss (this was frustrating, I tipped forward out of the bottom and almost dumped it) 495X4 Didn't have any knee wraps at the gym otherwise I would've put them on too Being in the suit wasn't as bad as I thought, I did pitch forward but only real bad on the heavier attempt. DL- 315X3, 405X3, 495X1, 585X1, 675Xmiss (missed it just above the knees, felt good though, poor positioning) Leg press- 7 plates X12, X12, X12 DB side bends- 3 sets of 15/side @ 120 Prowler- 3 double ups +90lbs ---------- A fist full of steel
Paul Vaillancourt 72 posts Aug 01, 2008 5:34 AM	Thurs July 31st 2008 ME upper Bench- 135X10, 225X5, 245X5, 275X5, 285X5 DB military- 70X10, 70X6 drop 60X3, 60X10, 60X9 DB rows- 3 sets of 15/side @ 120lbs Face pulls- 3 sets of 20 Rope pushdowns-3 sets of 20 prowler- 3 double-up trips +90lbs May I take this opportunity to ask all of those that may be reading this to never, ever, do barbell curls in the squat rack. Doing such an annoying act in one of my gyms is the equivalent to taking a dump on my lunch just before I am about to eat. Seriously, do you need a fucking rack to stand there and curl? Put the bar on the floor and bend over and pick it up. If you can't deadlift what you can curl, please re-evaluate your methods. ---------- A fist full of steel
Paul Vaillancourt 73 posts Aug 09, 2008 5:28 AM	Saturday Aug 2nd Events Farmers- 230 (thick handles) for 50' to 295 cylinders for 50' X2 Hussafell stone carry- a couple of carries Stones- 255 to 72" (this is cake now) 270 to 72" X miss (this is how the 255 felt last week), 300 to 51" X3, 300 to 51" X 4, 255 to 72" Chain yoke press- 135X10, 185X9 Tire flips- a bunch of them Sunday Aug 3rd 2008 DE upper Log Jerks- 3 sets of 3 @ 190, 3 sets of 3 @ 210, 2 sets of 3 @ 230 (Speed was good, timing was good) Close grip 2 board press- 275X8, 295X5, 315X3 225 for 30 reps in as few sets as possible- X12, X9, X9 Chins (grip over top of cable station) 50 reps- X10, X10, X10, X10, X10 Band pulll aparts- X25, X25, X25, X25, X25, X30 Monday Aug 4th 2008 Beach muscles Morning:(performed on the beach while camping) 100m sprint, 10 wife squats (sitting on shoulders), 15 push-ups, X2 Heavy stone shot put underwater sprints Evening: (at the park behind my house) Med ball heaves, kettlebell snatches, sprints, burpies, chins Tues Aug 5th 2008 Lower Squats-225X10, 225X10, 315X6 Moved to smith machine to practice for truck squat at CSM-405X3, put suit on 495X4, knee wraps on 585X4, 645X1, knee wraps off 495X5 This was okay, but I still have a big question mark in my mind about this event. I took the 645 down way too slow and stopped at the bottom, then the grinder began. It was one long rep. I think getting the knee wraps on one more time will be necessary. suspended GM's- 225X5, 275X5, 315X5 DB Split squats-3 sets of 12/leg @ 60lbs (These complete blasted my legs, and left me feeling like I was ready for bed) Hanging leg raise- 3 sets of 20 Prowler- 1 double-up and 3 singles +90 (This was totally incapacitating, I had prowler prattle before we even got started. I think I need to do more split squats) Thurs Aug 7th 2008 Me upper Bench-135X10, 225X5, 245X3, 270X3, 285X3, 300X5 (I think this is a PR) (this is following the 5/3/1 method from wendler's book. using the appropriate %'s, it leaves you with huge confidence and feeling ready to smash the accessories) DB military-70X12, 70X11, 70X8, 70X9 Kroc rows-1 set of 10/arm @ 120, 1 set of 21 per arm @ 120 (PR) Face pulls- 3 sets of 25 reps Gun show- (break out the stringer tanks now) Prowler- 3 double ups and 1 single (low handles both directions) +90lbs ---------- A fist full of steel
tanialeclerc 55 posts Aug 09, 2008 6:49 PM	The image of wife squats for some reason makes me laugh! ---------- No life ever grows great until it is focused, dedicated and disciplined.
Paul Vaillancourt 74 posts Aug 13, 2008 6:00 AM	Place wife on shoulders, squat deep. Not graceful but it works. Sat Aug 10th A guy asked me for a spot while I was doing nothing so I decided to join him on his 225 for reps day. (football player) Bench press-225X15, 225X14, 225X1 (30 reps in as few sets as possible) Chins- 4 sets of 10 Monday Aug 11th ME upper (didn't want to miss my 5/3/1 week of the 5/3/1 template) Bench press- 135X10, 225X6, 250X5, 285X3, 320X4 (PR) So far every week I've exceeded the desired reps easily. It's great for my confidence. Chins- 3 sets of 10 Tues Aug 12 2008 Some practice work Warmed up with SSB to 12" box-avg bands X10, 135+avg Bands X5, X2 Smith machine squats-405X5, add knee wraps, 405X4, 405X5 (this was just to get some practice putting on the wraps and being comfortable with them, as well as finding a good position for a machine squat) Log jerks-4 sets of 5 @ 190, 1 set of 3 @ 230 GHR- 3 sets of 10 Hanging leg raise- 3 sets of 20 Prowler- 3 singles +90lbs (all on low handles) ---------- A fist full of steel
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