Week 4 Training Day 2

Sumo DL 225x1/315x1/405x1/495x1/495x5/545x3
Conv DL 495x1/585x1
Seated Grip Shrugs 4platesx25/6platesx2x25(barely)
Barbell Rows 225x8/275x8
Pull Ups BWx2x5

In actuality I did the conventional dl first but 585 was not pretty so I did dropped down to 225 and worked up sumo using the technique suggestions I recieved, espically focusing on keeping upper body as strainght up and down as possible and pushing the legs apart on the way up. I did the 495x1 as a feeler set then did it for 5. After that did some grip and upper back work. I will be doing only sumo from now to the meet and singles conventional style off plates b/c really, my peak for the DL has come and gone.

Overtrained

I am in the gutter right now. My body is beat down and tired. I've lost a lot of training motivation some because of injuries but mostly b/c I'm always feeling tired and worn down. This may have to do with my shift change, working midnight-8 but I get more sleep now than I did before. I feel I peaked strongly with my 560x3, which on that day I could've done 5 reps. My deadlift is b/c I went too heavy this cycle. I peaked that with my 560x5 but was overtrained long before that. Bench felt real light today and I feel my lack of support work is what hurt this area the most. A 10 pound gain in each lift after a 14 week cycle is unacceptable at my level of strength. So here is my question to everyone, I only train twice a week with one top set so how is it possible I'm overtraining??

Week 4 Training Day 1

Squat 225x1/315x1/405x1/495x1/595x2
Pause Bench 135x1/225x1/315x1/415x1 3/4

Squats where hard and I missed my bench b/c my left foot slid completely out from underneath me and the bar just came back down. Luckily, today I had a good powerlifter spotting me for my squats and deadlifts.

Week 5 Training Day 2

Deadlift 225x1/315x1/405x1/495x1/585x1/635x1 3/4
Grip Shrugs 225x25/315x21,19

Ok, I missed a deadlift rep b/c of my stupid grip! I almost lost all my calluses on my left hand in the process. Grip has never been an issue until after my hand injury. Now I must see what I can do before my meet. I think I will pull just singles for the last 2 weeks unless I feel good. This should help with my confidence. Will continue with the grip shrugs ala Ed Coan with a double overhand thumbless grip.

Week 5 Training Day 1

Squat 225x1/315x1/405x1/495x1/580x2
Pause Bench 135x1/225x1/315x1/405x2

Today was my first week of doubles. There were only 2 weeks of triples b/c of my extra week of 5s. The weight is now starting to get serious so I guess I should really start to buckle down as well. Neither of these top sets where easy but the rest of the cycle is doable. Next week is a very important week for my bench. No pull ups today, I'll do those Thursday instead of the rows to take a little stress off my aching lower back.

Week 6 Training Day 2

Conventional DL 225x3/315x1/405x1/495x1/615x2(easy)
Rows off Plates 135x10/225x5/315x5
DL off Plates 455x5

Weight was very easy for me tonight, don't know why. Last week I had trouble with my grip this week none. Only did 1 set of rows as lower back was a little stiff.

Week 6 Training Day 1

Squat 225x1/315x1/405x1/495x1/560x3(had 5 in me)
Pause Bench 135x1/225x1/315x1/395x3
Pull Ups BW(294)x5/BW+25x5/BW+15x5/BWx5

Squats where good and depth was very low. Tonight I noticed that I was sitting much taller for my squats than usual. I really had no slow points with my squats which is a plus. Bench was strong too. Last rep was paused for 5 seconds, I won't do that again as it is risky buisness!

Week 7 Training Day 2

Conventional Deadlift 225x2/315x1/405x1/495x1/595x2
Deadlift off Plates 405x5
Bent Over Rows 315x2x5

Switched back to conventional this week. I've been doing a lot of reading on technique lately so I'm putting it to work. I missed the 3rd rep b/c of grip so I did some dl off plates to help the start, finish, and grip. Then switched to barbell rows for the chest supported rows. I did the plate dls and rows without chalk and of course no straps.

Week 7 Training Day 1

Squat 225x1/315x1/405x1/495x1/540x3
Pause Bench 135x1/225x1/315x1/385x3
Barbell Ext. to Throat 135x4x8 60 sec. rest
Pull Ups BW(294)x5x5 60sec. rest

Tired. Went after work. Blah. Assistance work is overrated.