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Old 12-10-2013, 01:22 PM   #1
Drew Cloutier
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Drew's Quest

I am wanting to better keep track of everything this time around. Suffered an injury back in October, and was on crutches for about a month, got back into training as soon as I could, still struggling with running, I can do 800-1000m without to much trouble but not super fast (even by my standards) as far as strength goes, it came back fast enough, and I am in week 8 of my 12 week training cycle.

I would like to drop into the 93kg weight class for an IPF sanctioned meet, I am currently hovering around 226 that means 22lbs, to be honest I could probably afford to lose it, but I love food lol. I'm over 12% and I would like to drop to or under 12. Not only for looks reasoning but because the less fat I have on me the better/easier running/swimming will be and the more competitive I will be in a given weight class.

Training so far looks like this:

Monday: Deadlift
Tuesday: metcon/cardio
Wednesday: Bench
Thursday:Metcon/cardio
Friday:Squat
Saturday:
Sunday: OHP/as well as cardio/metcon try to divide into 2 seperate training sessions.

I follow Cube Method, but take Brandon Lilly's words to heart about programming for oneself, so I don't do cookie cutter by the book programs.

Some Stats and goals:

Deadlift: Current: 555lbs Goal: 600lbs
Bench: Current: 300lbs Goal: 335lbs
Squat: Current: 445lbs Goal: 495lbs
Strict Press: Current: 205lbs Goal: 225lbs
Front Squat: Current: 275lbs Goal: 315lbs
Power Clean: Current: 225lbs Goal: 275lbs
Power Snatch Current: 165lbs Goal: 205lbs
Max strict pull-ups: Current: 16 Goal: 25 ****(must be in continuous fashion i.e no hanging at the bottom for breaks)
1KM row in 3:30 or less
5KM row under 19 mins
1KM run in 4:30
5KM run under 24 mins

I would love people to come in check it out and chime in on anything, ask questions.
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Old 12-10-2013, 04:27 PM   #2
Drew Cloutier
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Re: Drew's Quest

09-12-13

Bodybuilding Deadlift
- Floor deadlifts: Work up to max of the day for triple, then work 2 sets of 8 @70% of daily projected 1RM: 135x5, 3x185, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3, 495x3, 515x3, 375x8, 375x8
- Snatch grip deadlifts 3x12 @ 225lbs
- Lunges 4 sets of 12 @ 60lbs dumbbells
- Rope pull-ups ladder up to 25 reps
- Barbell rows superset with barbell curls 4 sets of of 12: 245lbs rows, and 95lbs for curls.

hitting that 515 for a triple, and knowing I had 1-2 more reps, felt awesome!
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Old 12-10-2013, 04:33 PM   #3
Drew Cloutier
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Re: Drew's Quest

Tonight is a cardio/metcon night.

These are the days I kind of flounder, because I'm not always in the mood to do boring running, and I also would like to work on my muscular endurance but don't want to overdo it to the point where my strength training suffers.

So I would greatly appreciate any metcon/cardio advice.

I have undertaken a challenge to myself, to row a KM everyday, other then that I don't know what I am going to do tonight.
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Old 12-11-2013, 06:15 AM   #4
Drew Cloutier
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Re: Drew's Quest

10/12/13

1KM row in 4:05

some technique work

10min AMRAP

95lbs snatch x3 (tried heavier but wasn't feeling any explosiveness)
24kg KB swings x6, (heaviest swings i've ever done)
T2B x9
30" box jumps x12

got 4 jumps shy of 3 rounds

Then did about 15mins on the bike
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Last edited by Drew Cloutier : 12-11-2013 at 06:36 AM.
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Old 12-12-2013, 06:03 AM   #5
Drew Cloutier
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Re: Drew's Quest

11/12/13

Heavy Bench

Incline bench @ 85% for 3 sets of 2: 135x5, 135x5, 155x3, 185x3, 205x3, 225x3, 240x2, 240x2, 240x2. back down to 205 for pause sets. 205x5, 205x5

Close grip bench: 185x12, 205x10, 225x8

Tricep band pushdown: Green rogue band x20, x18, x17, x15

Band flys: green rogue band 2x20, black rogue band 2x15

Cable rows with rope attachment (pulling to chest) 105lbs x12, x12, x12

1 arm front raise: 35lbsx 12, 40x12, 45x12, 45x12

Not the greatest workout, my shoulders still didnt feel awesome
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Old 01-07-2014, 08:22 AM   #6
Drew Cloutier
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Re: Drew's Quest

Been away for a while, but haven't NOT trained.

So finished the 2013 year and now starting 2014. I have a mock meet week scheduled for next week in my training. So I will be testing my maxes on the big 4, I may also do snatch and clean or C&J but that will have to be at a different gym then the PL + OHP total.

I'm looking to improve on these numbers and I am feeling pretty strong/good, although I will take a day or 2 off before the "meet" and maybe a couple days off or de-load a couple days before getting right back in to training.

Ankle still feels like garbage and can't really run yet.

Finished 2013 with:

Squat: 445lbs
Bench: 300lbs
Deadlift: 555lbs
Strict OHP: 205lbs
Power clean: 225lbs
power snatch: 160lbs
Front Squat: 275lbs
Push Press: 220lbs

based on how I feel and how training has been going, i'm shooting for the following:

Squat: 475-485lbs
Bench: 335-340lbs
Deadlift: 585-600lbs
Strict OHP: 225lbs
Power clean 230-235lbs (haven't worked it)
Power Snatch: 165-170lbs (haven't worked it)
Front Squat: 285-295lbs
Push Press: 240-245lbs
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Old 01-09-2014, 06:49 AM   #7
Drew Cloutier
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Re: Drew's Quest

So last night was last heavy day for bench press for this training cycle before I test my maxes.

Floor press: (all paused)
135x10
135x10
185x6
205x5
225x2
255x1 This was my first heavy set I needed to hit, according to the training, went up easy without even a lift-off
265x1 2nd weight i was supposed to hit according to training, went up easy as cake so instead of 270 which I was supposed to take next bumped up to 275.
275x1


Floor press for me the bar winds up only about 1-2 inches above my chest so its great for midway bench stalling.

followed by 2 sets of 1min max reps incline dumbbell:
set 1 = 22 reps at 60lbs DB
Set 2 = 21 reps at 60lbs DB

Bent over DB laterals:
50s for 4x10

Skip extensions:
80lbs 3x10

Cable high chest row (not on a seated row)
135x15
165x15
180 2x10

Today's accessory stuff was lighter and higher rep due to it being a heavy day.
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Old 01-27-2014, 06:27 AM   #8
Drew Cloutier
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Re: Drew's Quest

Haven't posted in a bit since after my scheduled "meet week" I took a little time off, somethings went pretty well, others not as good, but I live and learn.

PR'd squats with a 485lbs that looked solid, went for 495lbs but I think by that time I was just gassed and got stuck trying to come back up with it.

PR'd Bench with 315, I know it doesn't sound like much but hey 15lbs is 15lbs more, also I did 305 on my attempt before 315 and I blew that up, all of these were with pauses this time.

PR'd deadlift with a 565, I made the mistake of jumping to 600 right after 565, and looking back with how 565 felt I shouldn't have I should have called for 575 or at most 585, by the time I tried 600 my lower back was kind of fried.

PR'd strict press with 225, felt good, got tough on the lockout though.

PR'd push press with 245, tried 265 and barely got it up to my face.


RECAP:

Squat 445--->485 = 40lbs
Bench 300--->315 = 15lbs
Deadlift 555--->565 = 10lbs
Strict Press 205--->225 = 20lbs
Push Press 225--->245 = 20lbs

Grand total of 105lbs over 5 lifts, and 65lbs just on my Big 3.

I am pushing my bodyweight up a bit slowly to try and fill out as a 220'er and 105kg weight classes.

I start a new training cycle today 12 weeks before I see whats what, sticking with cube method just tweaking things here and there.
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Old 02-23-2014, 06:57 AM   #9
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Re: Drew's Quest

Just wanted it put down i'll toss a video up of this later, but this past friday was squat day, and as an accessory we did front squats, working sets of 3, my training partner and I both felt strong, and he joked about going for a few heavy singles, so we did i ended up front squatting 315, really happy as my previous best was 285, and from the the video it looks like I had more in me still.
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