Scott Umberger's Training Log

what have I been up to?

scottumberger — Fri, 16 May 2008 04:02:37 +0000

At the monsters of bench meet I did pretty well given the fact that it was my first power lifting meet. I hit 340 on my first attempted and crushed it. On my third attempt I pushed 360 and hit the uprights on the way up. This was a red light. I understand, but it’s frustrating because I crushed it. I may have been able to do 370 without hitting the uprights. My fault but a great experience.

I dead lifted 540 and left at least 20 lbs on the platform. I’m ok with this because I’d rather mark at a solid weight rather than bomb out.

Since I’ve started the Russian Sheiko system training. It’s been 4 weeks and WOW… it sucks.. in a good way.. I’ve learned how to squat again without briefs, without a box, with a closer stance…. It’s been a challenge but I and starting to get used to the loads and intensity. I’m going to get evaluated very soon and define my metabolic type. That should help with recovery and make my diet that more efficient. I have the workouts but I haven’t posted them.

If you care I can send them to you. I’ve been very busy and haven’t had the time to log them via my blog.

3/9 ME Upper Body

scottumberger — Tue, 11 Mar 2008 04:39:27 +0000

I was solo at the CSU rec center…

Worked up to 275 then used a 2 board press

275×3

295×3

315×2

put shitty Inzer shirt on with cut back

315×1

325×1

325×2

I wasn’t focused because I was afraid my car was going to get towed and the cops were going to throw me out. THey rec center was closed.

A1 Smith Machine balistic presses 3×10 with 25 lb plates

A2 Pull Ups Max reps 20, 18,15

B1 Face Pulls purple band for 3×15

B2 Lat Raises 25, 30, 35 x10

JM Press 4×10 w/ 110 set up bar

C1 ST bar curls 3×8 w/ 80, 90 lb bar

C2 Sprinter sit ups 3×10 each leg

ME Deads 3/11

scottumberger — Tue, 11 Mar 2008 04:33:15 +0000

Was at the CSU rec center today so I had to behave myself a bit

Sumo Deadlifts. Worked up to 495 and pulled it pretty easy. Threw 10′s on (515) but lost it at my knees. I didn’t have chalk because it isn’t permitted(and i didn’t have any. It felt good. There wasn’t much of a stuggle.

Olympic Squat

225×2, 245 2×2, 275×2, 295×1, 315×1, 335×1, 345x2x1. felt pretty good

A1 Pull Throughs with a green band for 3×20

A2 Leg curls with purple 3×25

3/6 ME Lower Body

scottumberger — Fri, 07 Mar 2008 19:40:50 +0000

Box Squat with blue bands on a sorinex rack…

135,185,225,275,315,375, i missed 395.. I was alone and didn’t have a spot. I felt good and would’ve done more if I wasn’t solo. The blue bands were heavy as hell.
Speed sumo deads wih double mini’s 6×2 with 245

Olympic Squat 245 6×3 short rest

Good Mornings 1×10 135

Woman’s Lax was coming in so I was screwed…

DE Lower Body Day

scottumberger — Mon, 03 Mar 2008 04:25:02 +0000

Box Jumps on Elevated Row at about 36″ for 4×4

Sumo for 1 rep and conventional for 1 rep

8×2 double mini bands w/ 265.. by lower back was fried from the conventional DL’s…

Olympic Squat 6×2 fast w/ 20 seconds rest

6×2 w/ 225

A1 Pull Throughs w/ Green Band 3×20

A2 Leg Raise 3×15

A3 Leg Pull ins 3×15

2/27 Upper Body

scottumberger — Sat, 01 Mar 2008 18:41:21 +0000

Shirt work…

Worked up to 335 with a shit… wasn’t easy with my mechanics coming along slowly

Decline DB press 4×8 100, 110, 115, and I died on 125 on the 4th rep.. I just shit the bed…

I did some heavy lat PD’s with a semi supinated grip… 4×8

St bar skull crushers 4×8 working up to 125

curl and press 3×12

2/28 ME Lower Body

scottumberger — Sat, 01 Mar 2008 18:37:15 +0000

With a green band extended through 2 pins on a Sornex Rack..

worked up to a single with 405… just missed 425

On to sumo deadlifting….

worked up to 385 with double mini’s…

this was heavy as hell but I got it done… It felt much better than the squats which I sucked on!!!

Heavy RDL’s working up to 315 for 4×8

Seated Band Leg Curls 3×25 with purple

McGill Situps with 50lbs med ball 3×15 each

1/24 DE Squat

scottumberger — Tue, 26 Feb 2008 05:09:04 +0000

DE Box Squat 10×2 with purples

worked up to 325

Box Jumps onto 35ish inch box for 4×4

Sumo Speed Deads w/ double reds 245

Good Mornings 4×8 135

ME lower body

scottumberger — Fri, 22 Feb 2008 03:48:43 +0000

Went back to box squats

With purple choked on front pin..

worked up to 455×1.. got 435 pretty good and I needed a tap on the 455 but finished it pretty good.

The box was real low. It was good to get back to squatting for a few weeks…

Speed Sumo Pulls with 245 for 8×1 with double reds.

DB RDL’s 3×8

Reverse Hyper 2×10 slow

Wind shield wipers for abs… 2×8

Weight room HORSE

scottumberger — Thu, 21 Feb 2008 01:02:48 +0000

Played some weight room HORSE with 5 other guys. Good times were had by all. I was able to pull an upset of a ridiculously strong guy who can jump and do pull up movements. I just lucked out that he got letters early with messing up. I did 15 pull ups to win… and the 6’6″ 270 lbs SOB almost got them all.