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Judas
09-30-2012, 06:17 AM
Well then... i have to keep a journal somewhere... and at this point i cant even tell if my posts on the other forum are even there... so i'll start a temporary journal here. Might just turn into a permanent one. It was either here or at Pendlay forum, and though i AM a weightlifter before i am a powerlifter, this forum's journals section seems to see a lot more action than theirs.

So... long story (sort-ov) short... I started lifting lil over 8 years ago. First 6 years were powerlifting (raw, IPF style) with some dabbling in olympic lifting the last 3 or so. That whole time i wanted to weightlift, but the complete lack ov clubs, coaches, equipment, or even places to do it where i live made it next to impossible. After 6 years and hitting a pretty good level ov strength i finally gave it up and dove into weightlifting, lost almost 15lbs pretty much overnight, stopped eating/supplementing like i wanted to die an early death, and life was good again. Still having to do it either at a Crossfit (i wasn't really welcome at, because i didn't Crossfit) or at the local Leisure Center (baaaaaad bad place), i was still rather hamstrung in my efforts, and suffered a litany ov very avoidable injuries. After spending the better part ov that 2 years working around injuries or waiting for them to heal i started powerlifting again to retain my sanity. Now the injuries have (mostly) healed... but i've committed myself to some powerlifting goals again, and will see them through until November. Sometimes having a professional attitude really sucks...

I just want to god damn weightlift. I gave up an absolutely surefire in-the-bag 500lb raw bench to snatch. I'd rather snatch 140kg than bench 500lbs. Yet... in 2 years ov weightlifting... i think i've been able to snatch a total ov 5 months.


Anyways... my training is mostly 5-lift, weightlifting style... even when i powerlift, and my programming is all my own. I'm a 'more is more' kinda guy...

Right now i'm on a 4-day 'week'. This refound powerlifting emphasis has laid a hurting on my weightlifting again, but its temporary. Some general knee bitchiness has made snatching and full cleans more trouble than they're worth, so for now i'm just kinda flailing around with powercleans and pulls mostly for weightlifting. I train instinctually, sort ov "Chinese style" if i HAVE to label it, no set schemes for most lifts, at the moment, only bench follows a scheme.

My split through November looks something like this:

Day 1 - bench, squat, deadlift, heavy bench assistance (inclines, presses, close-grips, etc.), grip work
Day 2 - olympic lifting, squat, upper back, arms,
Day 3 - olympic lifting, squat, deadlift, grip
Day 4 - rest

Repeat.

Only doing so much grip right now because some brutal forearm tendon issues have ruined my grip strength, and i want it back. Right now my deadlift is very strong and i'm severely limited by how much i can actually grip.



I suppose i should also add my best lifts are:
Snatch -- 126kg @ 105
C&J ------ 150kg @ 105 (also 157 clean and 166 jerk)
Bench --- 465lbs @ 110 / 445lbs @ 105 strict (IPF)
Squat --- 605lbs @ 110
Deadlift - 660lbs @105

Not the strongest guy around, but 8 years ago it was 70kg/93kg/195lbs/275lbs/315lbs @ 181... so i've made good progress at least.

Judas
09-30-2012, 07:00 AM
I'll start this 3 days ago... the beginning ov my latest training "week".

Week 8, day 1... My first GOOD bench session in a long long time (since March? April?). Squats didn't suck... and deadlifts though plenty strong, felt like the Earth. Also took WAAAAAAAYYY too long to do. I've GOT to stop being at the gym so god damn long...


BENCH und SQVAT und DEADLIFT und PRESS



BENCH
45x20 (3 sets w 3 sets ov rotator cuff circuit)
135x10
185x4
225x2
275x1 strict
315x1 strict
345x1 strict
375x1 strict
400x1 strict
420x1 strict (95%)
370x3
390x5 (PR) first all-out bench PR in a long time
380x5

Since March i think. I've been doing a 5x5 peaking scheme the last month and a bit, and tonight and next 'week' i'll be peaking that, after that its 3x3. This was not all-out and i expect a good deal more come Monday. Finally got my bench speed back... and when i can bench with speed... good things happen.

Incidentally... this is more than i could rep for 5 when i was my biggest, strongest ever... 242lbs and benching 465.


PRESS
95x8
135x4
165x2
185x1
205x1
225x1
245x1 goddamn hard... (91%)

Presses are always done standing, with barbell, olympic style. Full ROM and dead-strict. This was just a little experiment on where to do these in the workout... Turns out right after bench is NOT the best time...


SQUAT
135x1
135x3
185x1
225x3 heh... so busy trying to find my usual set-up i forgot do do reps...
275x1
315x1
365x1
405x1
445x1
475x1
505x1
525x1
545x1 (90%)

Haven't hit a true 90% in a couple months... feels heavy. Definitely not as beautiful as i'm used to seeing, but they weren't terribly difficult. I haven't squatted lowbar since July, and the rust set in bad this time. Gotta get my line sorted out and quick... this should NOT be heavy. I can highbar squat this. I'm REALLY starting to hate low-bar squats.

ALL back squats in here are olympic style, upright, arched back, no belt and miles below true parallel. The only variation is high-bar or low-bar placement.


SNATCH DEADLIFT
135x3
205x3
275x3
325x3
375x3
425x3
475x2 haha... chickened out...
505x3 (PR) the dread leading up to this was not worth the reality... (100%)

Pretty funny... even 135 felt like a ton. Even dropped to doubles halfway up to mitigate the strain. Couldn't keep my ass from rising on 375 and 475 and they were truly awful. But i broke out the camera to film myself to see how bad they were getting, and right before breaking the first 505 the batteries died. Between that and the Ear-Tork i utterly destroyed the PR set. Best form ov the lot, and strict too. Had 5. My unending streak ov deadlift PR's every 2nd day continues...


BEHIND THE NECK JERK-GRIP PRESS
95x8
135x4
165x2
185x1
205x1
225x2 (PR)
245xO PR attempt... not even close...
230x2 (PR)
220x3 (PR)
210x5 (PR)
190x8 (PR)
176x10 (PR)

Hah!!! This looks downright insane... but really i only put 5lbs on every rep-PR i had. Funny i missed the single so badly... (my old single best is 242) Weird. The second half ov my bench-assistance experiment was a success... Maybe a rep left in the lighter stuff... only the double was maxed and only the last 230 rep was even remotely grind-ish.


PEC DEC
100x10
140x20 thats the whole stack... unfortunately...
140x20
140x20
140x20

MY gym has a VERY nice, though rather uh... feminine pec-dec... so lets just say i made these rather... ballistic... to get any sort ov effect from them. Jacked myself pretty good... but in the big picture that probably amounts to shit.


---( super-set wiiiiith... )---

STATIC HOLDS (hook-grip )
135x10 (seconds)
205x5
275x5
325x3
375x3
425x3
475x3
525x3
575x3
600x5 hands still pretty raw... no good
600x3 (2 attempts)
650xO couldn't even break it???
650xO mixed grip (just to see if its grip or strength... and turns out its definitely not grip...)
500x27 so close!!! (needed 31 seconds)

Missing a LOT ov skin on my hands from all the recent work, and peeling off cracked callouses so they will heal. Even mummifying my hands with tape (i dont usually do this) and taping up the sore spots didn't help. No PR's today. Turns out it was just back fatigue keeping me from breaking the heavy stuff off the pins... and to be THAT wrecked is pretty god damn rare.


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This took waaaaayyy too long to do. Thats a problem i have, though as long as i'm making savage PR's every session in big lifts... i really cant see changing anything. This took 5 hours to do. Thats a bit longer than normal, but sadly... not much. Typical session for me is around 4 hours.

Bodyweight 232lbs today. I've been trying like hell to bulk since summer, but in the last month pretty much gave it up. I simply cannot afford it. Bodyweight has been static around 229-232ish since August. However... i am re-comping at an alarming rate. I have never, in my life been so lean... not even when i was a 165lb X-country mountain bike god. Very definitely under 10% bodyfat right now, and really... not even trying. The marathon sessions most assuredly do not help...

Judas
09-30-2012, 07:31 AM
Week 8, day 2... This is a rare RARE day when i skip the squats... but my knee has been a gigantic ragging bitch the last month or so... and today it felt good... so i figured giving another day off might be even better so.... this ended up being a nice light, quick session...


MEAT!!!

MDBX (behind the head DB press, VERY deep)
40x12
40x10
60x8
80x8
100x8
120x8
140x8
145x8 (PR)

This used to be my bread and butter tricep blaster. I quickly ran out ov weight at even the bigger gyms so i kept having to find ways to make them harder... this is what i came up with. The range ov motion on these is deep as possible... wrists practically touch the delts.

Turns out this was a bit much though. In this new gym we have big DB's again (140's) and i've been aching to get back to this exercise, but recent arm issues have had me pissing around with more girly tricep exercises to keep things happy. Figures. When i was healthy i had to train at Clown School where the "BIG" ones are a whopping 100lbs...


TRIANGLE PUSH-UPS ( feet on high box )
x8
45x8 (plate on back)
90x9 (PR)

Did an extra rep for the PR... as it became obvious quickly that my plan to go 3 plates was not going to happen tonight. These were murder on the wrists. Dead strict, nose touches floor, almost paused, fingers touching. Feet about 21" up.


SEATED BARBELL CABLE ROW (super-wide grip )
150x8
210x5
260x5
330x5
390x5 (PR)
405x5 (PR)
330x5
330x5 stricter sets

Wow... i'm always amazed at how much harder the near-snatch grip makes these than the bench-grip. 100lbs off my bench-grip row PR last week, and on a good night too. Thats pretty big. Full ROM... elbows locked out to bar touching chest.


DB HAMAS (strict)
15x8
20x8
25x8
30x8
35x8
40x8
45x8
50x8 (PR)
55x8 (PR)
30x12 drop set

Its been SOOOOOOOOOOOOOOOOO god damn long since i could train my biceps i'm seriously starting to fear imbalances (from all the tricep work i do). This was the fist relatively pain-free bicep exercise i've done in a month. Real stuff like BB or EZ curls are still off the table. Right now i'm happy to find anything i can do with them.


Might have been some lighter grip work in here too last night... i forget and i cant actually read my journal entry on the other forum anymore.


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Usually i do some powercleans and maybe pulls first, then front squat to a max, then do this stuff. An odd workout without that... and damn i feel lazy. Made up for it the next day though...

Bodyweight 232lbs. Again, with the work i'm doing here and my other recovery efforts if i could afford REAL food right now i'd probably be 240lbs right now. I'm currently TRYING to fill out the 242 class.

Judas
09-30-2012, 07:54 AM
Annnnnd tonights session:

Week 8, day 3... Heh... bad night. Didn't want to get out ov bed. Didn't want to go to the gym. Didn't want to stay once i got there. Didn't want to start. Didn't want to squat. But its gotta be done. I REALLY didn't think anything was going to come ov this...


OLYMPIC und SQVAT und DEADLIFT und GRIP

POWERCLEANS (all olympic stuff in kilos, always)
45x3
50x3
60x3
73x3
85x3
95x3
105x3
115x1 (253lbs) are you shitting me...??? (1 + O + O) 2 misses... (85%)

---(24 total reps / 9 over 70% / 3 over 80%)---

Either no power tonight or the brainfarts are coming back. Cleans/powercleans are my nemesis. I HATE them. They hate me. I suck at them. Considering my power levels in olympic assistance lifts... i REALLY suck at them. Nights like this dont help... even if i'm not emphasizing weightlifting right now.


CLEAN PULLS ( HIGH )
60x3
85x3
95x3
105x3
115x3 (253lbs) last ov the good ones... (89%)
127x3 3 very nice, solid, perfect clean pulls... just not high enough
60x3

---(21 total reps / 12 over 70% / 9 over 80%)---

Nothing wrong with my form tonight... just NO 'pop'... at all. Nothing. Good strength. Good positions (which requires good strength)... NO snap. Hmmm...


BACK SQUAT (high-bar)
135x8
185x5
225x5
275x5
315x5
365x5
405x5
440x10 (PR) (78%)

I dont usually do reps all the way up, but tonight i just felt like doing some god damn work. I also felt like punishing my knee for being such a whiny bitch, and just got sick ov it always dictating what i can and cant do. 10lbs PR... not bad for a shit night. That last rep was hard though. Solid, straight squats however... every rep.


ROMANIAN DEADLIFT (snatch-grip )
135x5
225x5
315x5
365x10 (PR)

More is better right? Hah!!! Grow bitches!!! Grow!!!! Hahahahahahaha-ugh...

These were soul-crushing after that unplanned squat PR. Even 225 was hard... but then i broke out the GOOD tunes and wrecked that PR set. Good arch, on the heels throughout, and some very good 'snap' at the top, every rep. Pretty strong, actually.


STATIC HOLDS ( hook grip )
315x10 (seconds) dont usually start this heavy... too lazy to un-load the bar...
365x10
415x10
465x15 staying conservative.

Hands are still raw and i want them to heal... so i stuck within my comfort zone with these tonight. The fact that a 465lb hook grip static hold is now in my comfort zone is actually very promising.


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Ugh. I dont want to see a barbell again until February. Earned my day off tomorrow again. Ov course... come tomorrow night i'll be thinking about lifting again, and come the next day i'll be pacing the cage until its time to go lift. Every goddamn week...

Bodyweight dove to 229lbs today. Not good. Probably just water... but if i see variations on the scale i'd much rather they be up the scale...

Rock1984
09-30-2012, 10:45 AM
Well, some bloody good session J.

Keep it up, and tell Chris and Graham to come over here too

Judas
10-02-2012, 05:48 AM
Week 9, day 1... what a shitty, shitty workout. Its nights like this that make me question this whole endeavor. Sure i got some PR's, including one all-time 'big-5' PR... but i go in with numbers in mind, about as close to a program or scheme as i get, and those numbers are ALWAYS realistic... but somehow tonight, i only got one. Strength just wasn't there tonight. Not for this stage in the program anyways...


BENCH und SQVAT und DEADLIFT


BENCH
45x20 (3 sets)
135x10
185x4
225x2 pausing all 1st reps on rep sets
275x1
315x1
345x1
365x1
385x1
405x1
425x1 all strict to this point. Could have singled 440 tonight. Strong, but i wanted stronger... (95%)
380x3
395x5 (PR) this was supposed to be 400... and by that last rep, its a good thing it wasn't
385x5
370x7 wanted 8 (PR attempt)

Okay, so thats more weight for 5 reps than i could do even at my strongest ever (when i weighed 12lbs more), and whats more... had i loaded 405 tonight i could have repped it 4 times... which i failed to do 3 different times back when i was stronger as well... but i wanted 400x5 tonight. That last rep was grind-ish... and i gave it everything i had... so i guess for now thats about it. The 5's are peaked... no 400 or 405 this time around. Or yet... i may take a shot at it on a particularly strong triples day... if i have any.

Oh... and also really pissing me off for this workout... NOT ONE fucker showed up to train tonight. Not one. I did this without any spotters.


SQVAT
135x5
185x3
225x2
275x1
325x1 altering my warm-up scheme a bit...
375x1
425x1
475x1
515x1
540x1 wow... hard. Perfect... but god damn hard. This sucks. (89%)

The number in mind tonight was either a strong 550+ single, or a PR triple (530 or more). Neither was happening. Even this was hard... not sure i would have got 550 with anything less than an all-out effort.

I guess those squats two days ago were as heavy as they felt...


DEADLIFT
135x5
205x3
275x1
315x1
375x1
425x1
475x1
525x1 hook-grip
525x1 mixed grip
525x1 straps... and hard...??? Hahahahahaha... yeah... time to go home... (80%)

Two things... One, i REALLY tooled myself two days ago. It is rare that my strength is affected this much. And two, i cant deadlift shit with a mixed grip anymore. Even at a routine 525lbs (12-15 rep weight) its moving me around in ways i just dont like. It makes one arm work harder than the other, it makes one hamstring work harder than the other (really felt this) and it makes my back want to round... well, more than hook or straps do anyways. The hook is NOT going to happen in a months time, not with much over 600lbs anyways, and the mix is not going to let me pull much over 650-660. So it would now officially seem that my 700+ pull is off the table. Fuck.


STATIC HOLDS ( hook-grip )
315x5 (seconds)
575x3
600x10 (PR) nothing to get excited about... i've held 25lbs less for almost 3X as long...
525x30 (PR) this ones pretty cool though.

Just couldn't get the 600 positive in my hands tonight... not for a second. So that was 10 seconds ov slipping. Great. The 525 was rock-solid though, and even after 30 seconds it was solid... so i put it down. The hook WILL happen... with the big weights... just not in my one month deadline. This sucks.


INCLINE DB PRESS
40x12 (2 sets)
60x8
80x8
100x8
120xO yeah... that wasn't a very good idea...
110x9 couldn't keep 'em straight after 9, so i put it down
90x12 perfect reps, with some deep pauses

With a spotter/helper-upper i could nail the 120's. The pressing is not the issue... the buggy forearms are the issue... and contorting all to hell to start them with buggy forearms is just courting disaster.

This was probably my last hypertrophy hurrah ov this program. Not sure what the point even was... i cant afford enough food to gain weight right now anyways.


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And into the strength/power phase we go. Didn't gain a single motherfucking POUND ov weight during the entire bulk phase... which is so utterly unlike me i'm just literally stumped. I did re-comp at least a few pounds... so there was most definitely some solid quality LBM gain there... at least 3-4lbs, but re-comps are uncharacteristic as well, and while cool (who doesn't want to look better?) it was not THE PLAN.

Oh well... its over, its all straight power training from here... low reps, low volume, big weight. Hopefully i dont start losing weight without the volume. I expect the bench to pick up nicely from here, the squats are slowly gaining again. The deadlifts though... my ace, my wildcard... i think i just lost them. I really needed that advantage, so this... really... sucks.

Tomorrow will be another 'hell if i know' session. Feeling pretty beat right now. I'll be fine in 2 days... but tomorrow will set the pace for the rest ov the week.

Bodyweight 229lbs yesterday and today.

Judas
10-02-2012, 06:00 AM
Well, some bloody good session J.

Keep it up, and tell Chris and Graham to come over here too

Thanks.

Looks like Benchfreak FINALLY got his 4 wheels tonight too. Repped it 3 times with a long pause on the last rep. I cant do that right now, not as fast and not with the pause anyways. The cheeky little bastard. Pretty sure i could single more though... funny how that works.

Rock1984
10-02-2012, 07:38 AM
Singles is where you get measured. Bigger 1rm = stronger.

Judas
10-03-2012, 04:51 AM
Week 9, day 2..... Change ov plans. After getting home last night and going over my calendar it dawned on me that my peaking schedule is all wrong. How such carefully plotted schemes get so far out ov line i dont know... but suddenly i've either got to move TWO bench days (day 1) up a day, or lose an entire training 'week'. Seeing as i only have 9 in total... i'd rather compromise two training weeks then lose one utterly. It is lucky i caught this right now... as switching to the power phase my workouts get easy for a while. So while the weights are down again, i'll skip a couple rest days and get the whole program back on line.

Sooo... no rest days this week, and heavy bench/deadlift every THREE days instead ov 4. All this means is the day 1 and 2 must be combined this week, and seeing as i didn't know this last night, i miss my day two (back and arms) day completely this week. So i went in to do light squats... which didn't feel like a good idea with some oddly ornery hip-flexors... instead just doing some VERY light bloodwork. A tide-over till Thursday. Shouldn't cut into recovery at all.


MEAT! (de-load)


CHEST-SUPPORTED ROW MACHINE
50x12
100x12 (4 sets)

Normally i wouldn't even bother with this silly machine. But tonight was a write-off anyways. This wasn't even remotely heavy.


LAT-PULL ( super-wide grip )
150x12
180x12 (3 sets)

Again... less than 50% here.


LEG/QUAD EXTENSION
100x12
120x12
140x12
160x12
180x12
200x12
200x15
200x20

Again... this might actually be a useful machine... as far as leg machines can be useful anyways... if it had a 500lb stack. Really nice machine... if you're a 13 year old girl.


REVERSE-GRIP PRESS-DOWNS
60x12
60x12
75x12
90x12
105x12
120x12

My heaviest percentage ov the night... maybe 65%? Wouldn't have felt anything less...


CABLE KICK-BACK
30x12 (3 sets)

Just messin'...


SEATED INCLINE DB SIDE-CURLS
15x12 (5 sets)

Sure sounds fancy in type. Sadly... even this girly weight hurt my goddamn bicep. Annoying.


-----( EVERYTHING was super-set tonight )-----


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Once i realized front squats were off the table tonight, it really just became a social event. It was a rare night when lots ov people were in there, so mainly i just fucked around with whatever was handy or already loaded to give myself an excuse to hang around. Cant see anything here still being a factor come Thursday...

Thursday being my next bigbadbench night, and though the weights back off a bit, as does the volume, i'm still repping over 90%, so i cant be too knackered. Not sure what i'm going to do tomorrow... this whole deal kind monkeywrenched my whole week.

Bodyweight 231lbs today. Powerlifting really makes me hate life. Why cant i just be strong at 220lbs...???

Judas
10-03-2012, 05:03 AM
Singles is where you get measured. Bigger 1rm = stronger.

Yep, thats the truth. However, i've always measured progress with rep maxes. Sticking with 1RM's for that is too one-dimensional. For instance... i am right now considerably stronger overall than when i was blasting out those big numbers 2 years ago... but at that time the 1RM's were just off the chart. This just tells me that when this all comes together, i'll be well past even that point. It WILL happen... just not sure if its going to happen by the deadline...

Rock1984
10-03-2012, 07:12 AM
I agree.

But in the end, bigger nRMs still have to lead to a bigger 1RM.

Judas
10-05-2012, 05:20 AM
Hmmm... lets try some color in here...

Week 10, day 1... One less rest day than usual, but i needed to move this day 1 up a day to keep my schedule in order. Last week was subsequently lighter than usual, but i still didn't quite know what to expect here tonight. Turns out i'm just fucking brilliant. Very good night!


BENCH und SQVAT und DEADLIFT und PRESS


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
370x1
390x1
410x1
430x1 (strict) Strong... and almost fast. Very good for this stage in the game. (97%)
375x3
385x3
395x3 also strong

Jolly good. Bench seems to be responding to my last-minute tweaks in the program. Could have done a 440 or 445 strict tonight... the latter would tie my all-time max. Thats also very good... as i have a month to go yet... hopefully some bodyweight to add, the CNS is still not quite 100% (it will be) and i'm still taking these out myself... just the hand-off alone at limit weights is worth a bit.


BACK SQUAT
135x8
185x4
225x2
275x1
315x1
365x1
405x1
445x1
475x1
500x1
525x1
550x1 nice!!! a nice solid 250kg high-bar with more in the tank. (98%)


This might be the first true sign ov life with my squats in 2 months. No knee drama, decent form throughout, good power, until i got over 90% at least. I could have squatted 560 tonight, which would tie my best ever high-bar max. This is very very encouraging.


SQUAT PARTIALS ( LOW-BAR - 14th pin )
315x3
405x3
475x3
525x3
575x3
625x3

Staying well away from PR territory here. Only going to do the absolute minimum i need to solidify that low-bar position again, and not a pound or rep more. These murder my bitchy forearms. They were feeling better/more positive tonight... which is good. I was easily capable ov loading a sick PR and killing it off.


PRESS
95x8
135x4
165x2
185x1
205x1
225x1
235x1
245x1
255x1 another sign ov life... not too far off old maxes here either... 94%
225x6 (PR) that last rep probably shouldn't have happened...

I normally dont record odd-number PR's... but this is 2 wheels, so thats the most i've ever done with that. Presses felt awful tonight... but that was just the ornery forearms wanting to go home after those squat partials. Once i got past the pain i found some surprising power in these tonight... and would have done more if i didn't have another bigbadbench night in only 3 days.


ROMANIAN DEADLIFT
135x8
225x8
315x8
365x8

Kept these way light tonight. Hard to get much training effect at this weight (about 100lbs off my 8RM) so i went slow, deeper than usual and paused random reps. Ended up mashing my back-legs pretty good... though not enough to screw up my deadlifts this Sunday.

Romanians were also super-set with the ass-end ov presses so i could get my ass out ov the gym before tomorrow morning...


SEATED BARBELL CABLE ROW
150x5
210x5
270x5
330x5
360x5 (PR) for strict anyways...

Again... need some upper back work, but not enough to haunt me 3 days from now.


PEC DEC
100x20
140x25
140x25

Need god damn 25 reps to feel anything on this machine... and even then its only the lactic acid attacking. Technically a rep-PR for this machine... but i refuse to record anything less than 300lbs.

These and rows were super-set as well.


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Well my day 1 + 2 amalgam didn't quite pan out. Was there well over 4 hours as it was... and to add arms and grip work on top ov this it would have been 6. Guess i'll do some very light arms tomorrow after squats, plus the grip-work. Seems i can get away with more than i thought anyways... as even without the rest day my bench was stronger than ever tonight.

Bench is coming back hard now. I wonder if there is another 25lbs in it in a months time... I've still got a few trick cards up my sleeve to play as well... plus the always-possible weight gain. Hmmm... Squat may just surprise me as well... already nearing all-time strength max levels, and if the low-bar carries over like it used to... Now its just the deadlift to worry about. What to do about that i just do not know. Gamble on the hook working out? Switch to mixed for now and take my lumps? NO good options. That should be the name ov this fucking journal... 'No Good Options'.

Bodyweight 231lbs today. I'm consistently weighing in at 235-236 on the gym's fancy doctor's scale. Thats in gym clothes and shows with a meal and a shake in me. Hmmm...

jason2459
10-05-2012, 01:03 PM
This looks vamiliar. Nice string of PRs.

krazylarry
10-05-2012, 08:22 PM
Shit, 2 plate press for reps. PLACE AT THE TABLE!

Judas
10-06-2012, 05:26 AM
Week 10, day 2... and could motivation get any lower...??? Weird... i have never been stronger (by wilks formula anyways) and have never looked better, and have a legitimate goal/focus to be reached here... but these days, i could just give a fuck. Only the stimulants seem to help this... and on 'light' nights like this one, where i dont really bother with them... shit gets heavy quick.


OLYMPIC und SQVAT und MEAT


SNATCH'N . . .
20x3 (3 sets)
40x2 (3 sets) ALL olympic numbers in kilos...
50x2 (2 sets)
60x2 (2 sets)
70x1 powered... because i suck
70x1 not much better...
70x1 not much better... (56%)

---(17 total reps)---

Probably a big waste ov time... but i just wanted to god damn snatch tonight. Last session i did was so wicked i figured tonight might not suck... especially if i spent an hour stretching beforehand... but it ended up sucking anyways. Teh suckage actually seemed strength-related... oddly... even at this girly weight. Didn't think i did anything last night that would have hurt this effort...???


FRONT SQUAT
135x3
185x2
225x2
275x2
315x2
345x2
375x1 haha... yeah, not happening. (85%)

Had in mind doubles all the way up to a new double PR... Even though strength seems bad, i'll always assume there is a PR in there, and end up surprised pleasantly more often than not. Just not tonight. Strength was awful tonight. Explains the snatches at least. Weird.


LEG PRESS
90x10
270x10
450x10
540x10

This was turning into work. Just a quick pump-up was all i was after, nothing even remotely taxing on the recovery.


LEG/QUAD EXTENSION
100x20
200x18
200x20
200x20 lactic acid death.

This is becoming my default 'i dont want to do any real work' machine.


PRESS-DOWNS( straight bar )
60x12
90x10
105x10
120x10
135x10
150x10
165x10
180x10

This is becoming work as well. I left the PR sets off the table for tonight. Bench should be strong this weekend.


CABLE KICKBACKS
30x15 ouch...

Lactic acid hell seems to be the theme for tonight's session.


DB HAMAS
15x15
20x12
25x12
30x12
35x12 (PR) gotta start 'em somewhere i guess...

15x15 DB side curls drop-set (sorta)

More ouch. Both with the burn, and the stinky bicep.


STATIC HOLDS ( hook-grip )
135x10 (seconds)
205x5
275x5
325x5
375x5
425x5
475x5

Enough for tonight. Just something is all... trying to hook something every time i'm in the gym.

Hands are FINALLY healing, and my thumbs are starting to feel like leather. The front squats tonight opened up another god damn cut though... i cant win.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


A very light effort tonight... another impromptu de-load... and the last one. I think without a comp coming up i'd probably just take a month off right about now. Haven't been this unmotivated to lift for a long time. Funny how it always happens when i'm at my strongest. As it is its not even looking good to be able to do that. Money bullshit still has a very good chance ov sidelining this whole effort. I wish i knew right now whether or not it was going to happen... being 100% sure might kickstart me again. Not knowing whether or not i'm wasting my time certainly doesn't help things.

Back to the 4-day 'week' this Sunday, and back to the heavy. Cant happen soon enough... these light days are killing me.

Bodyweight 231lbs again today.

Judas
10-06-2012, 05:32 AM
This looks vamiliar. Nice string of PRs.

Thanks. There should be a LOT ov red ink in here throughout October...

Judas
10-06-2012, 05:34 AM
Shit, 2 plate press for reps. PLACE AT THE TABLE!

Ahhh... sadly no. For true Lattimers... the place at the table starts at 8 reps. I'll get there. Shouldn't be long now. Next really good day possibly... they feel that strong.

Judas
10-08-2012, 07:29 AM
Week 11, day 1... Last compromised day one till the peak. Not sure if it was that compromise (one less rest day again) that pooched this session... but something sure did. Fucking awful. Got my bench numbers, and the press was good, but this was as much a deadlift night as anything else, and unlike bench, i only have 3 total deadlift sessions left (2 now)... and tonight... was a complete and total waste ov one ov them. It is official... my deadlift is swirling down the bowl...


BENCH und DEADLIFT und PRESS


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1 ALL singles from here are strict...
315x1
350x1
375x1
395x1
415x1
435x1 strict! Only 10lbs off my best ever... (98%)
380x3
390x3
400x3

And AGAIN... i had to do all this without a spotter or a hand-off. I know tonight is a holiday... but this is the 3rd bench session alone in the last 5. I hate this place. The set-up just felt very strong and 'jacked' tonight... felt like a bench shirt would i think, with the bar just exploding off my chest. Haven't been able to do that in a long time. The single wasn't particularly blistering... even a bit on the slow side... but i had more. Not a great strength night, but with an all-out effort and a hand-off i could have benched my old PR. The triples sucked... just really didn't like how they went. I'll just blame all this on the one less rest day. Next week should be crazy.


DEADLIFT
135x5
205x3
275x1
325x1
375x1
415x1
465x1
515x1
565x1
605x1 this came up alright... slow, steady and straight (for once) (92%)
640xO oh you are fucking kidding me...

Unfuckingbelievable. That 640 was supposed to be a conservative single (ov a triple weight), and i was going to rip a strong fast 585-605 triple afterwards. I do not fucking believe this. I could have pulled that 640, but my back started to round a couple inches off the floor... and that would have been the end ov any subsequent deadlift sessions this month. Now that i'm not used to doing that, IF i let it happen it wrecks me for weeks. It seems i cannot pull mixed grip without that happening at limit weights. I could rectify that as well... but it would take a couple months, and at that rate, i might as well just stick with the hook-grip.

I guess i'm not pulling a big deadlift any time before Christmas. Not in a meet anyways.


CLEAN DEADLIFT
315x1
405x1
495x1 . . . . . (82%)
585xO okay... this is getting farcical. This is a 5-rep weight.

This was to test a theory on my clean dead actually being stronger than my conventional deadlift... which is absurd, mechanically speaking. Even more absurd... i think i'm right and it is. I couldn't even break the 6 plates, with straps, but the 4 and 500 sets felt easier than the conventional with mix grip. Weird. Also pathetic... exceedingly fucking pathetic.


PRESS
95x10
135x4
165x2
185x1
205x1
225x1
245x1
260x1 damn... certainly nothing wrong with upper body power tonight... (96%)
235x5 (PR)

Okay... might have been a little angry at this point. Forearms were in pain, and even my shoulder was bitching... which is new... but fuck it. I want my big press back. I had 265 tonight, possibly 270. I want that 125kg press. Hell... i want a 130kg press.


INCLINE DB FLYS (deeeeep )
15x10
20x8
25x8
30x8
35x8
40x8
45x10 (PR)

Wasn't done with the PR's apparently... Did these even deeper than usual... tops ov the DB"s going well below chest level and a pause on the last rep.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Well that was so utterly pointless and weak i didn't even bother squatting after... i didn't want to know how bad that would be. This sucks. Bad. The only good thing to come from this is that my choice has been made for me... hook grip it is. Maybe i can get it up to 650-660 in a months time. Even that might be optimistic... as tonight my forearms were so wrecked i couldn't even do any grip work after... nothing. They are definitely overtrained... hook-gripping 500-675lbs every 2 days for the last 2 months has not been kind to them.

Pretty frustrated... my comp is not looking very possible right now. No money so far, still need to buy equipment. So basically its find $2000 cash this week or call it what it was all along... a decidedly fanciful little dream...

Bodyweight 233lbs today, though was light on the gym scale?

krazylarry
10-08-2012, 12:52 PM
Nice presses.

You just got to focus on the mixed grip. Do stiff legged that way to. Just pound the shit out of it.

Judas
10-09-2012, 07:15 AM
Week 11, day 2... and this one kinda got waylaid by Thanksgiving dinner... and assorted festivities... so i had to do this one at 2:30AM. It was too late to squat, and i needed to squat heavy tonight, and to further persuade me this lovely psychosomatic knee pain (in my other goddamn knee) started nagging me after i got there. Fuck it... just finish up the upper body and leave... that became my goal. No pushes for PR's tonight.


MEAT!!!


LAT PULL
180x8
180x8
240x5
300x5
360x5
405x5
435x5 (PR) absolute limit...

Should have been easier. I dont like straying out ov my comfort zone on stuff like this. I like leaving reps/weight in the tank. Got to 405 tonight and couldn't in good conscience not go for the PR though...


BENCH ROWS ( with camber bar )
95x10
135x5
155x5
175x5
195x5
155x10

I dont know why these are so god damn hard... But they humble me every time. I must have been cheating the hell out ov these to triple 300lbs on this before. Bicep hurt like a motherfucker doing these too. Cut the effort short.


SKULLKRUSHAH ( to chin )
35x8
55x5
75x5
95x5
115x5
135x5

I haven't been able to do these in almost two years. Not at all. Tonight i thought i'd try a little trick that allowed my to train my bicep back when it was injured... starting ridiculously light... and working up. It worked pretty well, sorta. After 115 my elbow began to hurt though.


PRESS-DOWNS ( Rope )
60x10
90x10
120x10
150x10 (PR) this was heavy...

Was gonna drop-set but the last rep was a screamer... on a 'light' night. Thats more than enough.


EZ CURLS
35x10
55x8
75x5
95x5
115x5

More god damn pain. Tried to work through it, but its acute enough that i cant tell whether thats a good plan or not.


DB SIDE CURLS
15x10
20x10
25x10
25x10
25x10

More pain, though i literally refuse to accept that 25lbs could actually hurt me... so take that you whiny bitches.


SIDE DELT RAISES
20x8
25x8
30x8
30x8
30x8

Felt like doing a bit more... and i was standing right there. Did these until it started to feel like my rotator was fussing. Lets not court THAT relationship again...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


In and out in 90 minutes. This was a pretty strained session though... elbow on the skullkrushers, bicep on everything, shoulder on the delt raises. I'm not this unhealthy... so i'm chalking that up to training when i should have been at home watching god damn TV and drinking a nice single malt. Still hit the upper body a bit harder than i've been able to lately though... and i can seeing as i have a normal schedule again... and dont bench again till Thursday. I really should be upset about the staggering laziness in here when it comes to squats... but right now... honestly, its hard to give a fuck.

I'll squat tomorrow, maybe do some pulls if my arms feel better, plus some grip work.

Bodyweight 231lbs today.

Judas
10-09-2012, 07:21 AM
Nice presses.

You just got to focus on the mixed grip. Do stiff legged that way to. Just pound the shit out of it.

Nah... if one good thing has happened its that i've realized with certainty that it would take just as long to re-train myself to mixed-grip deadlift again as it would to just build up my hook. I would have to quite literally re-train myself to deadlift with a round back again... something i was EXTREMELY happy to have stopped doing... and that is most assuredly NOT happening in less than 2-3 months.

So hook it is. Hook grip... and very likely a pretty shitty deadlift in a months time... IF i can even get to the comp. Should be looking very good for Nationals in springtime though.

Thanks though... i can see that 275lb press coming up pretty damn quick.

Judas
10-10-2012, 04:37 AM
Week 11, day 3... and i think i may be out ov this competition. The money is just not available and as it turns out, my forearms might be injured. Too much too soon i guess. When it gets to the point it hurts to pick up plates to load a barbell i think there just might be a subtle sign in there somewhere...

Anyways... another shitty workout. And that... is the real kick in the teeth... My power levels have never been higher. My bench is in all-time/all-bodyweight PR territory, my squat is coming back steadily, and my deadlift (when grip isn't a factor) is as strong as its ever been. The fact that i can still crank out PR's in semi-big exercises on an utterly shit strength/energy session, aching everywhere, backs this up. Power is very good right now... but its destroying me to use it.


OLYMPIC und SQVAT und DEADLIFT und GRIP


SNATCH PULLS ( high )
43x3 (2 sets) all weights in KILOS
60x3
75x3
85x3
93x3
102x3
111x3
120x1 the hang reps are straining my form tonight...
130x1
140x1
152x1 (PR)
160x1 (PR) (352lbs) . . . . . (107%)
165x1 not a PR... not high enough, but a good solid 'normal' snatch pull, and ties my best in that

---(30 total reps / 9 over 70% / 5 over 80% / 3 over 90% / 3 over 100%)---

Good power tonight, or rather, exceptional positional strength... which let me snap a bit more weight higher than usual. I've still had better 'pop' on other days. That 165kg 'normal' snatch pull was still well higher than i'd need to get under it. Hips rose a bit faster than bar on last two first pulls though... which cost me power.


BACK SQUAT
135x5
185x3
225x2
275x1
315x1
365x1
405x1 you know... fuck it. (72%)

Had 435 loaded... and was going to take smaller jumps to a daily max tonight... but the other knee was STILL bitching... which is pissing me right the fuck off... because there is NOTHING wrong with it... and after 315 the hip-flexors started to ache, then the quad started to ache... ugh. Longer rest-intervals didn't help.


BACK SQUAT PARTIALS ( 14th pin )
435x3
485x3
535x3
585x3
640x3
660x5 (PR)

VERY strong partials. PR's dont mean much here... as i'm sure i could walk out, set up with and dip close to a grand to the pins. Kept these VERY rigid and ballistic though... whipped that bar as hard as i could in the bottom and top.


ROMANIAN DEADLIFT ( snatch-grip )
135x5
225x5
315x3
385x3
440x3 (PR)

Starting these i was looking for an easy way out tonight, but i always overestimate how hard they're going to be. And again, even on this shit strength/focus night i could have either repped these a lot more, or loaded quite a bit more weight for the triple.


STATIC HOLDS ( HOOK-GRIP )
135x10 (seconds)
225x5
275x3
325x3
365x3
405x3
455x3
500x3
550x3
600x1... wow... sooooooooo fucking weak. Couldn't even lock this out.

Taped up, and two attempts... just nothing. I've got NOTHING left in these forearms, and thumbs... which have been getting better... just screamed at this weight tonight. I should be around 700lbs by now... not failing at a weight i've held for half a minute before.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Yeah fuck it.

Bodyweight was 232lbs today. Heh.. watch... now that will finally start responding...

Rock1984
10-10-2012, 07:06 AM
Try to lay the grip and DL work off for a bit (a bit MORE than your usual 2 and 1/2 hours), maybe?

Judas
10-10-2012, 07:33 PM
Try to lay the grip and DL work off for a bit (a bit MORE than your usual 2 and 1/2 hours), maybe?

I'm de-loading everything this week. Last minute decision... i might not even do my bench sets. NO grip, NO pulling at all, and possibly NO squatting whatsoever. My hip-flexors have been bitchy lately as well. Just kind ov sick ov training on top ov all that... so maybe a week off will wake up the interest again.

Judas
10-12-2012, 02:49 AM
......

Rock1984
10-12-2012, 03:10 AM
Good session!

Judas
10-12-2012, 03:14 AM
Week 12, day 1... This is an un-planned de-load week. A generally bad training scenario just went from bad to worse last week... and in my experience the type ov bullshit i'm dealing with right now does not get better AS you train on it. Not quite yet over the original forearm tendon bullshit (though a lot better than they were), now i have some pretty serious pain in the other part ov both forearms when i grip a barbell to pull anything. The knees just wont smarten up, and the hip-flexors have been getting the shit kicked out ov them for months now... and are really starting to feel pretty ragged. So this week... i'm not doing ANYTHING. NO squats at all, NO pulls at all, NO back (all pulling anyways) and NO arms, not even leg press, not even presses. Only the bench feels 100% healthy right now, and the program is getting harder there too... so in that i'm de-loading the CNS today.


BENCH DE-LOAD EVERYTHING ELSE


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1 heh... nice... even on a 'weak' night this is like a 'flick' weight... (71%)
225x30 (PR) okay... that was pretty hilarious...

My plan tonight was the 135, 185 and 225 sets, then a few sets ov 5 at 225 for a total bench de-load. But then i just started cranking reps out... and they were just so easy i kept going. I got to 30, beating my all-time/all-bodyweight PR ov 28, and stopped. Probably had 33 tonight. Ridiculous. I'm very single-strong right now... and my reps are pretty weak, relative to how they usually compare. I didn't even take any stimulants tonight. Bet i'm good for 35 on a good night with a serious effort. This is pretty crazy... for me.


TRICEP DEATH
195x30
230x30 (PR) Hah!!!

FINALLY! I think i've failed to get all 30 reps ov 230 at least 4 times before. Gotten 29 reps 3 ov those attempts. By the way 195 felt (heavy) i figured no way... and i wasn't even going to try, but i went for it anyways. Could have done more.


INCLINE DB
30x10
50x10
70x10
90x10
110x8 dammit... i was hoping for a PR at 12 reps

I quit at 8, but could have done 10. Incline DB's continue to taunt me... i just suck at them. For what i can bench i should be repping the 140's i think. I also think this exercise clearly demonstrates just how much ov my comp-style flat bench is pure technique... and i can clearly not as strong as the vast majority ov other guys that can bench what i can.


---( super set with... )---

QUAD EXTENSION
120x10
160x10
200x15
200x15

Easy stuff... really easy, but the knee was bitching even at this... and if i'm going to go so far as not to squat AT ALL this week... i probably shouldn't be doing anything else that makes them unhappy.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Hah! Cannot believe that bench PR... I did not come in tonight to do ANYTHING even remotely impressive, and with that mindset its usually difficult to bench the bar. Even on light nights (and they dont get lighter than this) when i do end up PR-ing something its usually some obscure version ov a lesser exercise or some odd rep-range, and there is also usually considerable psyche-up to do it. This was literally just kinda fucking around. Yup... bench is a movin'...

This week is gonna suck. I already want to lift heavy shit. I NEVER not train lower body with some kind ov squat, pull or derivative... NEVER. I dont even have anything to do there tomorrow night. I wont even press right now... as that oddly aggravates my forearms a bit.

Bodyweight 231lbs. Hahahaha... fuckin' bench PR...

vince318
10-12-2012, 09:50 AM
Good stuff..didnt expect to see u here lol

Judas
10-13-2012, 07:54 PM
Good stuff..didnt expect to see u here lol

I've actually been a member here for quite a while, just dont post much because certain mods dont have a sense ov humor. FI is pretty much fucked now, so i had to keep a journal somewhere.

Judas
10-16-2012, 05:54 AM
Week 13, day 1... This should have been an insane night... like an off the chart night... An entire 'week' completely off... every aching bodypart healed up, except those fucking useless forearms... but i wasn't doing any pulling tonight anyways. As it turned out though... i had to settle for just 'good'. It may look impressive here, but i'm still a solid 3 weeks from peaking... and this momentum has to carry me at least that long... and leave me with enough to peak with STRONG PR's... at least in the squat and bench.


BENCH und SQUAT



BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1 wasn't quite 'feeling' it... which was when it dawned on me i'd not taken any pre-workout... fool.

225x1 after 10 minute break, lets try this again then...
315x1
375x1
405x1
425x1
447x1 (PR) most i've ever paused, at any bodyweight! (and still @ 105!)
390x3
400x3
410x3 (PR) still more here too...

Shades ov Scorpius! A bench PR! A bona-fide all-time/any bodyweight bench PR. Sure its only 2lbs, but i was working primarily in kilos tonight... so thats 202.5kg. No matter... it was strongish. Easily strong enough i could have done 452, which is a weight i've missed many times... so my bench is at an all-time high right now. Could have done 5-10lbs more in both the single and the triple.



2-SECOND PAUSE BENCH
315x1
365x1
385x1
405x1 (PR) closer to 3 seconds

I've noticed my pauses are getting shorter and shorter... and before i turn into a multi-ply lifter with touch & go "pauses" i should really assess how bad things are. Turns out its just a practice thing. The 315 set was hard, as was the 365 set, though no harder. The 385 set was better and the 405 set was hard again, but still short ov a true max. Even fatigued i could have held 420-425 on my chest and still blasted it up. So its not a weakness... just something i should practice more. Instead ov doing this exercise every week i'll just hold the usual warm-up sets longer, maybe throw in another ov these again a couple weeks down the road.



3-BOARD BENCH
225x3
315x3
365x3
395x3
415x3 (PR)

I have no recorded rep-PR's for boards, so i'll just start with a weight i've not done to the chest yet. These were still very easy... practically 'flicking' them off the boards... but the one shoulder was feeling pretty beat and started to get ornery, and that made them harder than they actually were. The PR set needed a lift-off as well... and as there was only one guy there he had both duties, and held the board too far down... so i had to detour my line to touch... and that too made them harder. Definitely wanted to do more here... more weight and more sets tonight... though it doesn't seem my triceps are a weak point.



BACK SQUAT
135x8
205x4 adjusting my warm-up scheme from now on...
275x2
325x1
375x1
425x1
465x1
495x1
525x1 hard...???
545x1
570x1 (PR) this was some work... (102%)

Knees felt awesome tonight. Hip flexors also good... nothing to hold me back... except actual strength. Not sure if it was the complete lack ov squatting the last few days, or just the shit-ton ov benching, or the later hour... but i was not as strong as i've been. The 525 set was brutal... even lost my hearing (treble) after, but i was determined to get my numbers (550ish, minimum)... so i loaded 545 and was SURE i was going to have to settle for that. But it was decent. I figured i've not actually missed a squat in a long long time... so if i load a PR and miss it wont be the end ov the world... But i nailed it. Straight, solid. Heh... though not fast and not that strong. Had 575... but not much more. Not tonight.



PEC DEC
110x10
140x15 slow concentric, slow eccentric... and STILL cant make this weight hard.
140x20 fast again... screw it
140x20 same

Needed a quick and light finisher. Shoulder was still complaining, and the behind the neck presses i tried weren't happening.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


I'd still like that bench to be stronger at this point. The daily maxes are getting closer and closer to true maxes... and to be that close at this stage in the game is not good. Not quite worried enough to adjust the program... but i've got 5 more "weeks" (20 days) to add 5lbs a session and still peak in November with a strong single. SO FAR.... this lack ov bodyweight doesn't seem to be hindering my bench gains... though i'm starting to wonder if training so lean is causing all this grief (forearms, knees, hip flexors, shoulder...).

Its too bad my knees wont let me train squats like i can train bench... If i could do the same volume/intensity with squats... fuck.

Tomorrow is back and arms... maybe olympics if the arms feel okay to do so.

Bodyweight 232lbs today.

Rock1984
10-16-2012, 08:06 AM
Well, very good stuff BRA.

Yeah, being to lean and handling heavy s%%t day in and day out is sadly a recipe for nagging injuries/inflammation/bad stuff.
Cheese and pasta are your best friends in such cases.

Judas
10-17-2012, 05:04 AM
Week 13, day 2... Good session. Well, as good as a workout with no lower body can be anyways. It was quite painful as well... fucking forearm pain i cant seem to shake... and even after almost a full week off them, they are getting worse.


MEAT!


BENCH ROWS
95x10
115x5
135x5
155x5
175x5
195x5
215x5
235x5 (PR)
250x4 (PR) actually did 6 reps... but only 4 touched the bench...

I continue to suck at these in a serious way, but i think i have found out how i used to do them... how to cheat this 'uncheatable' exercise...


CHIN-UPS ( hammer grip )
x5
x6 (PR) wow... these are easy...
x5
5(lbs)x5 (PR)
10(lbs)x5 (PR)

I have not been able to do ANY kind ov pull/chin up in a long long time. PR's are long overdue... but to annihilate my previous best in the first shot... wow. I'm a LOT stronger in this plane than i was... and this was fighting serious bicep pain with every rep. Each rep stopped, from full hang, NO lower body or 'kip', and chest hits the chin-up bar hard enough to move the whole rack (which is not bolted down). GOOD power! Had either lots more reps, or more weight, or even possibly both.


JM PRESS
70x10
120x8
170x5
220x5
250x5
280x2
300x5 (PR) heh... thought this was pretty impressive...

LOTS ov power here tonight. Was good for another set, maybe 315? Freaked out one kid that thought i was actually doing skullcrushers with 3 plates and change... hahahaha


PRESS-DOWNS ( wide V-bar )
60x10
90x5
120x5
150x5
180x5
215x5 (PR) more here too...

Just killing everything i touch tonight. Like the other exercises, left the big set off the table because i'm finding too much tricep work even 3 days before the next bench day still seems to cut into reserves enough to matter.


BARBELL KICKBACK
55x20 (PR)

Barely worth the mention. Just needed a quick pump-up finisher and was sick ov using cables.


DB CONCENTRATION CURLS
15x8
20x8
25x8
30x8
35x8
40x8
45x10 (PR)

This is what i'm reduced to... And like the last exercise... was sick ov doing my usual. Every fucking rep ov every set hurt here... even the 15lbs.


BARBELL WRIST CURLS
55x8
65x8
75x8
85x8 (PR)

Haven't done these since... well... never. I've gotta try something to fortify my forearms. Maybe a bit more meat on them will mitigate the injuries? The Russian weightlifters even do these, so they cant be that gay.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Supposed to be backing off the assistance intensity somewhat in this final stage ov the final phase... but its hard to stay away from PR's when they're soooo god damn easy. Without the injuries i'd be utterly destroying everything i touch. The chin-ups tonight were especially shocking... felt like i could do 10 reps... which is twice my previous best, and i was slamming that bar pretty goddamn hard. Still... its just never going to feel anything less than all-out lazy skipping out on lower body.

Bodyweight 231lbs again. Static. Body comp changes seem to have leveled off however... which is sad, because it looks so god damn cool, but probably also good, in that i'm sure training this hard so lean is causing much ov my current/recent physical grief.

Judas
10-17-2012, 05:15 AM
Well, very good stuff BRA.

Yeah, being to lean and handling heavy s%%t day in and day out is sadly a recipe for nagging injuries/inflammation/bad stuff.
Cheese and pasta are your best friends in such cases.

Nope. Repeat after me: NO FAT POWERLIFTERS! There is NO reason why you cant look at least decent and be strong at the same time. Either way its a compromise... a softer lifter will avoid more injuries but will give up something to a leaner lifter the same weight in the same class. A harder lifter will have more lift-specific LBM compared to the softer lifter in his class, but will possibly suffer more for the leanness. I've been both. Both have advantages, but being 'harder' also looks cooler... and no one will argue that.

I do eat plenty ov cheese, no pasta, but definitely more bread than i'd like. I'm still definitely under 10% BF now. If i had the coin to clean up my diet even further i'd be looking pretty sick right now.

Rock1984
10-17-2012, 08:15 AM
I'm not talking "fat": just stay between 12 and 15% and you'll be both looking pretty good and stay safe.

Even hyper-level elite PL have somewhat of a "layer" on them (I'm thinking Barkhatov and Lebedko)

krazylarry
10-18-2012, 12:08 AM
Badass bench.

Do you think heavy lifters get less nagging pain because they are running more of a cal surplus so they recover more?

Judas
10-18-2012, 03:31 AM
Week 13, day 3... Wasn't sure what to expect tonight. My usual day 3 plan is olympics... either snatch or clean and jerk, then squats, then deadlifts, then grip work. Without pulling or gripping, my plan essentially became squats. Ended up doing pretty well...


SQVAT


BACK SQUAT
135x8
205x4
275x2
325x2
375x2
425x2
465x2
495x5 (PR) solid, straight, strong. (87%)

Heh... i didn't have a plan here, only doubles all the way up to maybe a PR, or maybe a PR triple. But as the weight piled on i just didn't feel like battling a big weight, so i repped out the last warm-up set instead. This is a big deal for me... 10lbs PR, and could have done at least 6.

Form was just absolutely fucking perfect tonight. Lu Xiaojun every rep, though the 5-plate set started to move me around a bit. I credit this to all the posterior chain strength i've built over the last couple months, AND the fact i've not actually trained it in over a week now. Turns out that all that deadlifting, though virtually zero DOMS... was still affecting my squats pretty bad. I haven't had form this good (as well as 2 days ago) in months.


BACK SQUAT PARTIALS ( 14th pin )
315x3
405x3
495x3
585x3
655x2
685x5 (PR) (310kg) strong!

Was pretty hammered after that squat set, so walking the top set out here was a tad ragged, but otherwise, once set up these were ballistic... just wicked strong. Not even remotely close to a max weight here... probably around 80%.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Hmmm... got so caught up in bringing up my big weakness (hamstrings) that i lost sight ov the point ov it, and didn't even realize why my squats have sucked so bad lately. The last two squat workouts have been PR sessions, and strong ones at that, but its more the form i'm impressed with... got that perfect Chinese elite weightlifter form back. Just had to lay off the pulling. Also been able to really sink in my grip for high-bar squats lately too... nice and tight, close grip... really keeps the upper back rigid. NO knee bullshit at all either... I would have liked to put the pins a bit lower for partials and get some more leg work in, but this height doesn't bitch out my knees at all.

Bodyweight 231lbs today.

Judas
10-18-2012, 03:43 AM
I'm not talking "fat": just stay between 12 and 15% and you'll be both looking pretty good and stay safe.

Even hyper-level elite PL have somewhat of a "layer" on them (I'm thinking Barkhatov and Lebedko)

15%...??? The fattest i've been since the day i started lifting (or at any time in my life before that for that matter) is around 16%, and that was on day ONE... may have stayed that way a couple months... at most. I haven't even been as soft as 12% in over 3 years now. Not that its a primary goal ov mine... but i just dont like the way i look at 11%. I'm way lean right now... and i'm god damn staying that way.

For 'elite' powerlifters, i dont even know those names really. When i think ov elite powerlifters i think Coan, Belayev, that new guy Dan Green. Coan was fucking jacked in his day, especially at 90kg. Green looks the same. David Rigert is my favorite weightlifter, and he looked insane... especially back in the 90kg days before drug-testing and while the press was still part ov the game. Ilya Ilin is the most badass motherfucker on the planet right now (under 300lbs anyways) and he's looking pretty goddamn serious these days too. Lu Xiaojun anyone...??? Fucker walks around at around 5% bodyfat! and he's stronger than any powerlifter anywhere near his weight class.

Now... whether or not i can maintain this look when i start weightlifting again remains to be seen... thats when the body starts to see some real stress...

Judas
10-18-2012, 03:51 AM
Badass bench.

Do you think heavy lifters get less nagging pain because they are running more of a cal surplus so they recover more?

Thats probably got a lot to do with it, but also, and i think a bodybuilder could answer this better than i could, i think that a really lean body is just generally 'dryer' around the joints, less 'cushion' so to speak, and even less general support from body tissue (whether hard or not, for examples, see: bench). I also think it is something the body gets adapted to. The first time i really did a proper cut and leaned right out i got to near 10%, from about 13, and i could feel the difference big time. 'Good' workout pains, became nags. Nags became tweaks. Tweaks became injuries, and i just generally didnt feel all that... hardy. I put the weight back on and that feeling quickly went away and i was indestructible again. That was a very short transition though... This time its more ov a master-plan coming to fruition. Been trying to basically cut a permanent .5% a year for the last few... and its worked. Though admittedly this very recent failed bulk gave the effort a big shove. I'd like to be training harder than ever, at a higher level than ever, in a couple years time at around 8%.

Rock1984
10-18-2012, 09:42 AM
15%...??? The fattest i've been since the day i started lifting (or at any time in my life before that for that matter) is around 16%, and that was on day ONE... may have stayed that way a couple months... at most. I haven't even been as soft as 12% in over 3 years now. Not that its a primary goal ov mine... but i just dont like the way i look at 11%. I'm way lean right now... and i'm god damn staying that way.

For 'elite' powerlifters, i dont even know those names really. When i think ov elite powerlifters i think Coan, Belayev, that new guy Dan Green. Coan was fucking jacked in his day, especially at 90kg. Green looks the same. David Rigert is my favorite weightlifter, and he looked insane... especially back in the 90kg days before drug-testing and while the press was still part ov the game. Ilya Ilin is the most badass motherfucker on the planet right now (under 300lbs anyways) and he's looking pretty goddamn serious these days too. Lu Xiaojun anyone...??? Fucker walks around at around 5% bodyfat! and he's stronger than any powerlifter anywhere near his weight class.

Now... whether or not i can maintain this look when i start weightlifting again remains to be seen... thats when the body starts to see some real stress...

Both IPF world champions, and multi-times champions of Russia. Ilya Ilin trains at over 100kg BW, and that's water and fat.
Belayev is between 10% and 12%. Dan Green and Coan both look/looked sick (with Coan being the best PL ever...)

Judas
10-19-2012, 05:04 AM
Both IPF world champions, and multi-times champions of Russia. Ilya Ilin trains at over 100kg BW, and that's water and fat.
Belayev is between 10% and 12%. Dan Green and Coan both look/looked sick (with Coan being the best PL ever...)

I dont pay much attention to geared stuff anymore. Before, you had to... these days, luckily there is a lot ov elite-level raw stuff going on.

I'm still not sure why so many people argue this. The facts are simple... muscle moves weight. Fat does not. Put one million lifters in the 220 weight class in a raw powerlifting fed and after the dust settles you will always find the strongest are leaner than the weaker. Weightlifting is still a bad example as it involves much more than brute strength (yet with many examples backs me up). Powerlifting is hardly a great example because it is so diluted and split its impossible to find a truly stacked class, anywhere. If it was ONE fed with ONE division (raw) and EVERY powerlifter on the planet HAD to compete under ONE umbrella then you would quickly see leaner and leaner lifters at the top. Its basic human physiology.

ljosaitis
10-19-2012, 12:00 PM
Wow dude, for some reason I didn't remember you being so frign strong. Maybe it was because gear confused my brain about numbers, you're a beast!

Judas
10-20-2012, 03:55 AM
Week 14, day 1... I love it when a plan comes together...


BENCH und SQVAT und PRESS


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
355x1
385x1
410x1
430x1
452x1 (PR) 205kg motherfucker!!!
395x3
405x2
415x3 (PR) sssssmokin'...

FINALLY!!!!! I dont know how many times i've missed this damn weight with a pause. Four or five? Even missed it when my 1RM was 465 two years ago at 242 bodyweight. And tonight it was not a max. Thats all i ask... i cant have this program peaking just yet... Getting hand-offs definitely makes benching easier... and i generally start them around 430lbs. Also got a hand-off with the 415 triple tonight... and that was easily a 4-rep weight... possibly 5. It was stronger than the 452 set. Fucking sick...


BACK SQUAT
135x8
205x4
275x2
325x1
375x1
425x1
465x1
500x1
530x3 (PR) straight and strong... could have done 4, possibly 5. (93%)

Squats didn't feel terribly strong tonight... but luckily i dont base my planning on 'feel' anymore. I wonder how far this will go... 585lbs? 600lbs? 605? PR...??? I've still got the low-bar card to play... and that is historically worth a good 40-60lbs carry-over, though at this point the way my squats have changed i think i'd be lucky to see another 20lbs... but still...


PRESS
95x8
135x4
165x2
195x1
215x1
230x1
245x1
260x1
275x1 (PR) (125kg!!!) probably the most ragged press i've ever done... but i'll take it. (102%)
220x8 (PR) (100kg)

FINALLY!!!!! Tonight was obviously my night for laying waste to all the nemesis numbers i've failed on over the past 2 years. I probably shouldn't have tried the 125 tonight... it was not the greatest power night after those benches... and that PR was just WAY too fucking hard... but i guess i'm glad i did. It was an inevitable number though... and i'll destroy 130kg before this program is all said and done.


BEHIND THE NECK JERK-GRIP PRESS
135x5
185x1
200x8 (PR) (90kg)

Another big'un. This was easier than the other PR's. Shoulders like boulders baby, shoulders like boulders...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Weak aside... no place for those our struggle leaves behind.

Our lourd wont tolerate those whom through attrition fall!

WE MUST DOMINATE!!!

Fuck i wish i could deadlift right now...

Did ALLLLL this at 231lbs bodyweight too... easily within the 105 weight class. Not that the fed i lift in uses the new classes. By CROM... what would my bench feel like right now if i weighed another 10lbs...

Judas
10-20-2012, 04:10 AM
Wow dude, for some reason I didn't remember you being so frign strong. Maybe it was because gear confused my brain about numbers, you're a beast!

Hah!!! Dude... when'd i talk to you last? 2007...??? I was still around 200 fucking pounds back then! I've been very steadily, very consistently gaining since 2004. Hit my peak (powerlifting peak) around summer 2010, backed off for 2 years ov exclusively olympic lifting, got stronger yet... in different ways. Came back to powerlifting this year, only this time to actually compete... and despite some injuries... been gaining pretty hard since.

I wish there were still Iron Gladiators meets in Spokane... that would be utterly PERFECT right now. That was fun. Holy shit that was fun... and i wasn't even lifting. I've been telling people about that meet for 6 years...

How you been?

Rock1984
10-20-2012, 08:52 AM
Ok, that's the epic session we all wanted to see.

ljosaitis
10-20-2012, 04:12 PM
Ya I guess I've been out of the game for awhile, awesome to see though. Good to see PRs still coming.

Judas
10-20-2012, 06:26 PM
Ok, that's the epic session we all wanted to see.

Heh... yup. Me too! Thanks.

Judas
10-20-2012, 06:28 PM
Ya I guess I've been out of the game for awhile, awesome to see though. Good to see PRs still coming.

Yes you have been. I'm at the tail end ov a 3-month (short for me) program... so the PR's should be every week from now till the peak.

You still in Spokane?

Judas
10-21-2012, 05:58 AM
Week 14, day 2... Not sure where the fire was tonight... but i couldn't find it. I expect a bit ov a lull in savagery the day after a glorious PR-fest like last night, but last night was still a rather conservative effort... with ONE hard set the whole night. I should have been stronger tonight.


OLYMPIC und MEAT!


SNATCH'N . . .
20x3 (2 sets)
40x2 (2 sets)
45x1 (2 sets)
50x1 (3 sets)
55x1 (2 sets) 121lbs . . . . . (44% haha)

I just needed to do this. Didn't even get up to 50%, though i obviously could have... but i wanted to do the whole pre-routine (stretch/mobility), and i wanted to see how bad i've gotten at these. Turns out i'm still good. In fact... some VERY good form tonight. Just slick and utterly effortless. Looks like when i go back to weightlifting in November it wont be anywhere near the nasty transition it was last time going from powerlifting to weightlifting. Still pretty flexible and my mobility is good, my positions were awesome tonight.

The only issue was my wrist/hand... catching the 50+ sets was starting to hurt. Hoping it was just tonight, or rust, and not anything to do with the current forearm bullshit. I snatched 90kg pretty easily a couple weeks ago... so its not the weight.

DAMN that felt good.


SNATCH PULLS ( HIGH )
55x2 (2 sets)
70x2
85x2
95x2
105x1
115x1
125x1
135x1
145x1
155x1 (342lbs) the last one i would call 'high'... good power tonight. (97%)

165x1 still well high for a traditional snatch pull... Ties PR.
175x1 (PR) meh... didn't really like this one...
175x1 (PR) (375lbs) little better. Losing position off the floor hurts power. (106%)
143x1 just messin'...

---(20 total reps / 9 over 70% / 7 over 80% / 6 over 90% / 3 over 100%)---

Decent power tonight, but again... i've had better 'pop' before. Just good positional strength tonight to let me use my power. Even the 50kg snatches weren't as snappy as they've been before. I was hoping for a BIG night here... but i guess thats still on the to-do list.

This is also a rare occasion where i go all-out heavy on pulls. Normally i'd stop at the last good 'high' pull... about when the 'pop' starts to turn into more ov a 'heft'...


CHIN-UPS ( Hammer grip )
x5
x8 (PR)
x9 (PR) wow... 3-rep PR...
7(lbs)x1
12(lbs)x1 (PR)
17(lbs)x1 (PR)
22(lbs)x1 (PR)
25(lbs)x3 (PR) Total Brutal.

Guess i've been saving up for these. Second chin-up workout in a year... and yep... looks like my upper back and arms are hardly lacking for power. Could have gone a bit further, but thought i'd end on a good note. Again... from full drop, no lower body at all, every rep ends with the chest slamming into the bar... or it doesn't count. The plan is to eventually turn these into clap pull-ups.


PRESS-DOWNS ( rope )
60x12
90x8
120x5
165x5 (PR)

Was on my way to some real PR's here (over 200lbs), but it was just heavier than i wanted to do tonight. Looking for more ov a tricep de-load, this was just too heavy an exercise... so i quit before doing any real work.


OVERHEAD CABLE PRESS-OUTS ( small straight bar )
50x12
90x10
120x10 (PR)
120x12 (PR)
120x15 (PR)
120x18 (PR)
120x20 (PR)

I've done well over '200lbs' on the other gyms fancy machine... but that translates to a lot less here, so we'll start over. This machine has one serious drawback. You cant move the cables up and down... so the angle here is awful, and i can only go so heavy. In the future i'll look into building the floor up a bit and doing some real weight. But for what i needed tonight this was perfect. Disgusting pump... yet no lasting effect. Perfect.


DB SIDE CURLS
15x12
20x10
25x10
30x12 (PR)

Not terrible for a smarting bicep. Again... looking for pretty much the lightest exercise i can do per muscle group tonight. Last week's bench was too heavy...


BARBELL WRIST CURLS
65x10
80x8
90x8 (PR)
100x8 (PR)

Forearms actually felt a bit better after doing these last week... so the experiment continues...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Oddly hard session... but good news all around. Snatches were weak, but technically wicked. Pulls were slow, but savagely fucking strong (i'd prefer powerful however). Arms didn't break or snap with the piss-ass work i put them through, and bench next week shouldn't suck as bad as this week (effort wise).

Tomorrow i'll squat and... well, i guess i'll squat.

Bodyweight was 232lbs today... and holy FFFFFFFFFAAWWWWWK! (to quote Koing) did i look insane in the mirror tonight. What the fuck...??? How is this even possible? I'm not even trying to cut or lean out right now (funny how every time i try i fail though...). Yet... just wow.

Aarsen
10-21-2012, 01:41 PM
congrats with the PRs

Judas
10-21-2012, 06:00 PM
congrats with the PRs

Fnaks.

krazylarry
10-22-2012, 01:21 AM
a 275 press, you evil evil man, great job

Judas
10-22-2012, 02:15 AM
Week 14, day 3... and it kinda sucks when you have ONE thing to do (i NEVER just have one thing to do...) and you cant do it. Those snatch pulls last night shot my hip-flexors to shit. Had NOTHING to work with tonight.


SQVAT


BACK SQUAT
135x8
205x4
275x2
325x1
375x1
425x1
465x1
500x1 stronger than the 465 set, but there will be no PR's tonight... (88%)

Would have just done some lighter reps for some hypertrophy, but my knee was being foolish so i said fuck it. Try something else instead...


FRONT SQUAT
135x3
185x1
225x1
275x1
315x1
345x1
375x1
400x1 (91%)
425xO perfect form... just could not push it up.

Rare i fail on a front squat due to actual strength. Its usually the blackout issue, or nagging forearms, or very occasionally even a fatigued upper back... but almost never just overall leg power. Not surprising... that 500 squat was pretty damn hard too...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


In keeping with my less is more approach... i called it a light night and went home. I hate less is more... I always feel so god damn lazy... I guess after the last couple nights i'm entitled to some laziness though...

That was a light week, aside from the actual bench and press PR's... nothing in the assistance was hard, so i'm expecting some stronger PR's next week.

Bodyweight 231lbs today.

Judas
10-22-2012, 02:22 AM
a 275 press, you evil evil man, great job

Well... Kazmeier had his religion... i have mine. On to 315! (well, lets start with 286 first)

Judas
10-24-2012, 03:59 AM
Week 15, day 1... Pure raw fucking savagery... This was one ov those bad-mood sessions... where a mind ov pure violence meets the successful culmination ov a long, rather severe program...


BENCH und DEADLIFT und SQVAT


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
355x1
385x1
410x1
435x1
455x1 (PR) This one... was obviously a BIG deal for me. And no... i'm still not done...
400x2
410x1
420x3 (PR) Strong. Damn strong.

Make no mistake... they are getting harder to PR every goddamn week... but i'm not done yet. Started cutting volume before the big set, and its down to one big triple (work set) a session, but its a big one. STILL didn't feel 100% tonight... the forearms were hurting enough now to actually affect things here, and the pec was starting to feel a bit weird by the work sets... but i could have paused 460 tonight, which means i'm still good for 465lbs on a good day... and thats my best-ever touch-and-go bench.

From here i'm going to adjust a few details, back off a very slight tad... and try to squeeze another 10-15lbs out ov the daily max. My T&G has GOT to be damn close to 475 by now...


3-BOARD BENCH
365x3
395x3
425x3 (PR)
450x3 (PR) Way easy yet...

This is me taking it easy. Once i was getting solid hand-offs (425 and up sets) the set-up was like steel and i could have tripled 475 i'm sure. Certainly nothing wrong with my lock-out power...


DEADLIFT
135x5
205x3
275x2
325x1
375x1
425x1
475x1
525x3
565x3 technically a mixed-grip PR... but even i'm not that anal... (86%)

This was sadly the first sign ov life in my deadlifts in months. Forced to abandon my hook-grip adventure for now while my bitchass forearms heal up i'm back to mixed grip, and figured i might as well just start practicing it again. Literally... it has been YEARS. I think 2009 or possibly 2010 was the last time i did actual work with a mixed grip. This was pretty easy... had probably 595... which is damn close to my best ever. Its the third rep i'm watching here... and tonight it was good. Gotta really work on keeping that bar on the body on my underhand grip side. Lame weights... but again... being able to do this right now made me happy.


FRONT SQUAT
135x3
185x2
225x1
275x1
315x1 ow...
355x1
385x1
415x1
452x1 (PR) 205kg front squat!
464x1 (PR) 210kg front squat! bitches!!! (105%)
405xO hahahahahahahahahahaha Triple attempt that utterly crashed and burned...

Heh... that 210 set felt absolutely vicious... Strong, straight, solid and fucking perfect. I thought for sure i might finally get that 405 triple PR... Heh... but i guess that was one set too many. I didn't even get out ov the hole.

These felt just stupid-light tonight. Then on the 315 set my forearm stabbed me with a whole brand new and very acute pain. It got worse on 355, worse still on 385, unbearable on 415... but i was just MURDERING these otherwise... so i gear-whored up and used a wrist wrap on the one forearm... and 452 was cake. Not perfect... as i didn't know what to expect, but strong. On the 210 set i did know what to expect... and holy fuck... 10kg PR!


INCLINE BENCH
135x8
205x3
255x3
285x3
315x3
335x5 (PR)

THIS... is doubly impressive... in that this particular bench is HELL to unrack yourself... and i was alone by then, and in that the PR's i beat (335x3/320x5) were done on a bench that is much easier to bench on. I wanted a triple PR... but without a spotter, and with my shoulder reminding me with every rep just how much benching i've done tonight... i figured the one PR was enough.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


The 'Haus was thrummin' tonight with activity. Buffalo Phil was killing off C&J PR's, Rich Vicious was killing off bench PR's, Meatshakes was killing off bench PR's and Freakshow was just being his usual Chernobyl-breakfast mutated self. There were more still, the music was loud and Satanic, the leaderboard saw a lot ov new chalk tonight. That is how it should be. CROM would approve.

This all took me 5 hours from first to last set, but i'm done giving a shit how long my sessions take. Longer = better for me, and its not like i have anywhere else to be anyways. The sign above the door in MY gym says 'Cry in the dojo, laugh on the battlefield.' God DAMN i wish i could get to Worlds now. I'll gladly go there and pull a lameass deadlift... my bench and squat are on FIRE...

Bodyweight still 231lbs. If i was an IPF lifter i would be exceedingly happy about this. But i am not, and 231lbs is a long way from the top ov the 242's...

ljosaitis
10-24-2012, 12:49 PM
Looks good dude. Do you have calories over your 5 hour session? Also what're you competing in? 231 sounds like a light 220 to me.

krazylarry
10-24-2012, 01:15 PM
Beastly. Judas sweats tren and ejaculates halo!

Rock1984
10-24-2012, 04:39 PM
Sick, sick session.

500 bench in 2013. You HAVE to go for it.

Judas
10-24-2012, 06:53 PM
Looks good dude. Do you have calories over your 5 hour session? Also what're you competing in? 231 sounds like a light 220 to me.

Yeah thanks.

Certainly, in any session over 3 hours i bring food. I forgot to last night, but it didn't hurt my energy at all, in fact, i was getting stronger with every hour... at some point though i just have to call it and leave. I'll generally take a protein shake after the 2.5 to 3 hour mark, then possibly another smaller one after another 90 minutes if i'm still there, then ov course my post-workouts after i'm done lifting.

As for competing, right now the WPC... so the 110 open class. I'm not in the least bit interested in cutting weight, so right now i'm giving away a LOT ov size to other 110's. I'd wager the average elite-level 110 weighs around 255-260lbs. The MOST i'll allow myself to go is 244, maybe 245 tops.

And yes... at 231 i'd probably still be a lighter 220...

Judas
10-24-2012, 06:55 PM
Beastly. Judas sweats tren and ejaculates halo!

Gimme tren and halo and i'll show you:

1, a 500 bench and 750 deadlift

2, two completely ruptured forearms.

(1 assumes it'll happen before 2, obviously...)

Judas
10-24-2012, 06:56 PM
Sick, sick session.

500 bench in 2013. You HAVE to go for it.

Fnaks.

And yeah... heh heh... it is looking like something i actually have to do now...

Judas
10-25-2012, 02:53 AM
Week 15, day 2... and holy wretched arms ov misery. I am SICK ov this bullshit. Sure... i definitely dont expect miracles after a night like last night, but to be utterly shut down because ov STUPID piss-ass injuries... Fuck.


OLYMPIC und MEAT


SNATCH'N . . .
20x3 (2 sets)
40x2 (2 sets)
43x1 (2 sets)
45x1

Uh... yeah. Fuck this. I most definitely did not expect to see much here... but tonight it was the wrist that shut me down... and i mean completely. That cunt still hasn't healed? with 100lbs...??? At this rate it doesn't look like i'll EVER olympic lift again...


SEATED CABLE BARBELL ROWS ( 1-second pause at chest )
165x10
165x5
180x5
195x5
210x5
225x5
240x5
255x5
270x5 (PR)

Well technically... EVERY set was a PR, as i've never done this before, but we'll start with 270. Tonight was just looking for something i could max out on, that was comp-bench-specific, but that wasn't that heavy. Didn't want to tax the arms, or the CNS. These did just that, though not sure how effective they are. Theoretically, this should be the BEST upper-back bench builder... but i just didn't feel 'em.


CHIN-UPS ( Hammer-Grip )
x8
10(lbs)x1
20(lbs)x1
30(lbs)x3 (PR)

Funny how the non-weighted ones were hard, but the weighted triple was still not a max. Was going to go to 10 reps on the first set, but by 8 it was obvious i wasn't getting it, so i skipped the 9th.


OVERHEAD PRESS-OUTS ( straight bar, close grip )
50x15
80x12
110x12
125x12 (PR)
140x12 (PR)

These are just impossible on this machine. I even used the tops ov the jerk-boxes to 'build up' the floor 9", just to reduce the angle, and got a hand-off... but still fucking impossible. GREAT exercise... if you're not that strong.


DB CURLS
15x8
20x8
25x8
30x8
20x8
25x8

Some ov these were preacher, one set was hammers. Just trying to find SOMETHING that didn't hurt to do. Hopeless... just hopeless.


BARBELL WRIST CURLS
65x10
85x10 (PR)
85x10

Better than nothing i guess... fuck this arms shit...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


I was juuuuuusst about to take those gay old Inzer wrist wraps out ov my gym bag the other day. It pained me to even use them back when i was injured, and i was MORE than happy when i could finally phase them out. But last night they came in handy, and tonight i even tried wrapping my wrist for snatches (didn't work), then for chins (worked slightly), then even for curls (didn't work). I'm never gonna rid myself ov that bullshit.

The worst part about tonight was that its just starting to look hopeless about ever weightlifting again. The last venture into that world was plagued with bullshit injuries, due to a jerk-off gym, and due to bad programming. Now that i have both issues sorted and was looking VERY forward to getting back into it again come November i've got these fucking forearms that just somehow went from useful to completely fucked in an instant. If i'm stuck just powerlifting after all this i'm going to be one severely unhappy fucking camper...

Bodyweight 231lbs. Broken record.

Judas
10-26-2012, 02:32 AM
Week 15, day 3... Not getting enough sleep for all this... A solid, quality 9 hours in the coma chamber always did the trick before... but lately... i'm finding its still getting hard to get out ov bed after 9 hours. Sleep debt sucks. As such... and with a little more than the usual level ov daily bullshit i have to deal with to get to the gym tonight, it was hard to find the motivation... so i went in, did my squat PR and bloody left.


SQVAT


BACK SQUAT
135x8
205x4
275x2
325x1
375x1
425x1
465x1
500x1
535x3 (PR) Hah!!! Mr. 'Bad Day' can blow me... (94%)

My ONE objective tonight with squats was good form. It didn't feel like a good power night, so i was happy to be content with some nice, solid, straight, perfect Chinese weightlifter squats. And that i did to a tee... one set just happened to be an all-time triple PR... even beats my best low-bar squat triple done at 242... Hah!!!


SQUAT PARTIALS ( low-bar , 13th pin )
225x3
315x3
405x3
495x3
585x3
635x5

Objective here was just pain-tolerance... If i could actually GET to Worlds in 2 weeks i'd be squatting low-bar... and to do that right now with two extremely fucked up forearms is an exercise in pain-tolerance. Tonight i left a LOT ov weight off the bar and only went up to a theoretical low-bar 1RM weight.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Heh heh... not bad i guess... for a bad night. As long as those knees stay happy i'm pretty much gold for PR's whenever i want them. Squatting only 3-4 times a week sucks balls... i feel soooo fucking lazy... but right now it seems to keep those ornery bitches happy. Could feel both those front squat PR's and that deadlift workout tonight, so even this PR was conservative... and even in that it could have easily been 540x3.

Bodyweight still 231lbs. Too bad i cant weightlift.

Judas
10-28-2012, 06:12 AM
Week 16, day 1... Well i am one brilliant fucking idiot. I could ignore just two sets in this entire workout, and it would be one ov the most epic sessions i've ever done. But those two sets were crucial... and i could see warming up that they probably weren't going to happen. The brilliance here is that my schedule for peaking this program coincides perfectly for when i was SUPPOSED to compete (VERY hard program to peak on a certain date). I called that brilliantly. I also called the number, as i'm pretty sure i know what i'm going to end up with, and that was about what i figured i'd end up with. The idiocy... is that even when tonights warm-up wasn't clicking... i continued. This wouldn't be a great place to de-load... in fact, it'd be very risky... but de-loading probably would have been better than what ended up happening. I still think i can save it... but this is NOT how i like to run things...


BENCH und OLYMPIC und SQVAT und PRESS


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
350x1
385x1
415x1
440x1 pretty strong... (97%)
460xO . . . . . split cunt hair. Thats how close this was.
425x3 (PR) the last ov the PR triples... and i should have skipped it entirely
315x17 (PR) coulda swore i was gonna get 18...

Disappointing. I mean, it IS asking a lot... nailing 4 massive bench milestones in only 13 days (first 205kg strict, first 4 1/2 plates strict, first double-bodyweight EVER, and next week... the big 210kg)... but the program should have delivered. The real piss-off was that it WOULD HAVE. I just somehow woke up 2lbs light today ov all days, it was goddamn freezing in the gym... and the only thing harder than warming up there was staying warm once i was, and another oddity... my trusty pre-workout just did not work tonight. I am completely and totally capable ov pausing 460lbs, even 465lbs. I just should have put it off for a better night.

I also should have skipped that EPIC grinder on the 3rd 425 rep... that was very counter-productive. And again... on a better night it wouldn't have been a grinder anyways.

Still... when i was 242lbs, and benched my best ever 465 T&G then, i remember failing the 16th rep ov 315 on a good night. I also remember failing the 4th rep ov 405 many times. There is NOOOOO question my bench has never been stronger.


SNATCH PULLS ( high )
43x3 (3 sets) kept doing sets waiting for the rest ov the bumpers...
60x2
73x2
85x1
95x1
105x1
115x1
125x1
135x1
145x1
155x1
163x1 (PR) (360lbs) Nice and high too. (102%)

---(22 total reps / 6 over 70% / 4 over 80% / 2 over 90% / 1 over 100%)---

I've been strong at pulls lately... thats just my monster deadlift gains making the first pull easy. But there haven't been a lot ov good sessions with that truly explosive 'pop' i'm after. So i wanted to try them on a good night.... BEFORE i wreck myself with squats or deads. Glad i did. Still not my best work, but much snappier than they've been recently. Could have done more.


SQUAT
135x5
205x3
275x1
325x1
375x1
425x1
475x1
515x1
550x1
585x1 (PR) 105kg bodyweight PR. (102% ov 105 max / 96% ov 110 max)

Snatch pulls over 90% WRECK my hip-flexors... and after those i did NOT want to squat. But i have to squat. I also have to get back into low-bar again... as that is how i would do the meet. One thing DID go just right tonight... I was able to keep my grip in nice and close, and still sink that low-bar in just perfectly. The last time i was able to do that was at the meet... and i squatted very well there. So... despite some seriously fatigued hip-flexors, i smashed out a pretty serious low-bar PR at this bodyweight (almost 20lbs more than the PR i did at the meet). I'll take that. It could have been 590-595. I'm guessing now that without the pulls before on a good night i'd get 600+.


BEHIND THE NECK JERK-GRIP PRESS
95x8
135x4
165x2
185x1
205x1
225x1
245x1 (PR) 112kg. not a huge PR, but i've missed this many times before on better nights... (101%)


PRESS
135x5
185x2
225x1
253x2 (PR) 115kg. (92%)

This, the two bench sets, and the pull PR was the only thing i HAD to accomplish tonight. Whether to go for a 1, 2 or 3-rep PR was something i had to gauge, and i definitely called it. This was strong... almost felt like i could triple it.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Missed my double-bodyweight shot, and ground out TWO sets on bench right at the worst possible moment in the whole program. Disappointed. No matter... now i can either de-load the last heavy session, or keep on schedule while trying like hell to boost my bodyweight in the next 3 days, or just taper it completely and 'compete' 4 days earlier than planned. Its probably not that big a deal anymore... seeing as nothing i do will be official anyways. No Worlds for me. Officially. If i miss my big number on the big day i can always trying it again in a week or so. Squats still feel like shit... but they're pretty strong regardless, so i'll keep them above 90-95% every two days until i peak. Also looks like i might actually be able to pull a semi-decent deadlift as well... snatch pulls didn't hurt the arms at all tonight, surprisingly.

Tomorrow i'm slumming it at Clown School with the $2 Sunday drop-in... I have nothing heavy to do tomorrow, but i'd like to hit the arms fairly heavy, and we only have so much varied equipment here at The 'Haus. Plus... i could use an hour in the hottub right about now...

Bodyweight was a miserable fucking 230lbs today, and only 233 on the gym scale after meals and shakes and in weightlifting shoes. I'm NEVER under 235lbs at the gym. Fuck.

Judas
10-29-2012, 05:17 AM
Week 15, day 2... Was in a haze all day today, had to get up too early, which is just adding to my sleep-debt, and after a night like last night, that makes a difference. Seeing as i had nothing heavy to do tonight, and even my bodybuilding was going to be high-rep and easy, i went slumming at Clown School with its $2 Sunday night drop-in. The hot tub was obviously the purpose behind this... been FAAAAAAARRR too long...


BENCH und PRESS und MEAT


INCLINE DB PRESS ( low incline )
30x12 (2 sets)
40x10
50x10
60x10
70x10
80x10
90x10
100x10

Not a lot ov weight, even for me, but i ran the rack pretty quickly, trying to keep RI's well under 2 minutes. Paused random reps in the bottom as well. After last nights bench, these were still quite hard.


PEC DEC
210x10
270x10
320x10

Could have squeezed out a few more reps for a PR... but this is supposed to be a lighter day, yes? Sure wish we had a heavy pec dec like this one at our gym.


PRESS
95x10
135x10
160x10
165x10

135x10 (behind neck jerk-grip press)

Holy goddamn fuck these were heavy tonight. Best is 205x10... and that last 165 was a grinder. Wow... weak weak weak tonight!


PRESS-DOWNS ( EZ-bar )
120x10
180x10
200x10
205x10
210x10

Holy shit these were heavy tonight too... Weak sauce.


OVERHEAD EZ PRESS-OUTS
90x10
120x10
150x10
165x10 (PR)

Well if i can PR these tonight i must have done them last about 7 years ago...

Oh, and my elbows fucking hurt.


CABLE BARBELL CURLS
45x10
60x10
75x10
90x10
105x10
120x10
135x10
100x15

I dont know what it is about this particular machine that lets me curl without unreasonable pain... but i can. Still lame numbers... but at this point i'll take wha i can get.


HOT TUB!
45 glorious minutes in the lobsterpot, interspersed with three 3 minute blasts in the chill swill.

Holy good god DAMN i needed that.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


It is exceedingly rare for me to bench/press on day one, then do it again on day two. I didn't do any actual work yesterday... so i figured some nice light bodybuilding with some pre-fatigued muscle groups couldn't hurt. Well it did damn well hurt... hurt like a motherfucker... but in a good way. I hate bodybuilding.

And i definitely dont think i'm missing anything at Clown School... its been almost 3 months... and the same shit, same bullshit, same log-stupid idiots, same assholes, same timewasters... thank evil i'm the hell out ov that hole. ON THE OTHER HAND... the ONE positive point still almost balances the scale... The place was... and apparently still is... just full ov fucking hotness. Good god... Ahhh distractions...

Bodyweight 229lbs today. SOOOO fucking happy about that. Maybe its time to start dusting my creatine with anadrol powder. I'll take even water-bloat right about now...

Judas
10-30-2012, 05:10 AM
Week 15, day 3... Not a great motivational day... When it takes me goddamn forever to get my ass to the gym its usually a sign things will weigh more than they normally do when i get there. Tonight was no different... but then the other big strong powerlifter in town (there are only two) showed up on a whim... and i never thought he'd actually show up and train here... so that was a bonus, and kinda kicked my ass into gear. Still... shit was heavy, and moving slow. Good thing i dont write-off sessions based on warm-ups and 'feel'...


SQVAT


SQUAT
135x5 (2 sets)
205x4 wow... heavy...
275x2
325x1
375x1
425x1
475x1
500x1
525x1
550x2 (PR) Hahahahahah... what the fuck...??? (94%)

Seemed to be really taking my time in the descent tonight... so much so i inadvertently paused the 500 set... and then was laughing as i came up with it. Weird session. The big guy had already finished his squatting by the time i started, having fully suited-up and smashed out his 675lb opener for the upcoming meet. Felt pretty good having just squatted one plate less just two nights before... and way below parallel... and raw... and at this anorexic 230lb bodyweight... That gave me some energy, and i swore after the second rep ov 550 was no slower than the first i probably could have tripled it.


Tried some olympic good-mournings after, but the second set... a whopping 185lbs started to really piss my knee off... you know... which makes TOTAL FUCKING SENSE... so didn't bother.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Thats apretty big squat PR... and on another shit night. Hilarious. Was again able to really lock in that lowbar tonight though... which is starting to really seem the ticket. I've historically seen anywhere from 50-60lbs carry-over from my high-bar to my low-bar squat... so maybe this is just that playing true. Fuck i hope so... 625-635 squat...???

Bodyweight 231lbs today. Still not enough. 242 by Dec 1st!

Judas
11-01-2012, 03:43 AM
Week 16, day 1... What a complete shitshow. This was going to be a de-load bench session, ov sorts... but by the time i was ready to go to the gym i was in such a rancorous and fucking violent mood i wanted to kill someone... preferably by tearing their throat out with my teeth... So i decided that my warm-up sets would dictate what i did for work...


BENCH und SQVAT und PRESS


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1 ALL singles strict/paused
315x1
350x1
385x1
415x1
440x1
460x1 (PR) bit ov a grind, due to the MOTHER ov all lower back cramps... DOUBLE BODYWEIGHT BITCHES!!!
405x4 (PR) failed 5th... AGAIN...

Well there it is... Two MASSIVE milestones for me... double-bodyweight, and the big paused 210kg (209.25kg technically, but fuck it). This is what happens when i'm so fucking enraged i can do things i otherwise should not be able to do. The warm-up sets were soooo fucking vicious and ballistic there was no chance i wasn't trying the big 210kg tonight. Even 440 was fast as hell. Also dropped my rack height by 1/2 and that made the hand-off easier (440 got hung up on the way out).

BUT... seeing as without the rage 210 was probably not in me tonight, it ended up taking everything i had, and the CNS took a mighty dump right after. Even the 405 felt heavy as hell from the 1st rep... and i STILL missed that 5RM. The back cramp was brutal enough to pretty much wipe out the rest ov my evening too.


SQVAT
135x8
205x4
275x1
325x1
375x1
425x1
475x1
500x1
525x1
550x1 bent a bit on the 2nd rep and put it down rather than grind it out. (91%)

That WAS a triple attempt. Just didn't have a squat tonight... not even what should be a fairly easy 90% triple. Back still hurts from that cramp too. Not an injury... but acute fatigue, and thats not gonna let me squat again until tomorrow or the next.


PRESS
95x8
135x4
165x1
185x1
205x1
225x1
245x1
265x1 was gonna be a double attempt... but didn't even bother. (96%)

Got nuthin'. Nuthin' at all. Well, could have done 270 tonight, but i wanted PR's tonight. This was the last big upper body before the peak. Would have liked to do more.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Probably a pyrrhic victory... as i should NOT be grinding ANYTHING out at this stage, but fuck it. I needed to vent. To make matter worse i get to the gym and find all the powerlifting/weightlifting pages taken off the wall and in their place fucking MORE supplement ads and bullshit. This place is by FAR the best gym in the land, but recently the owner seems to be confused... he seems to think its a supplement store now, and not a gym. Feels like its a cool site suddenly being plagued by spam. I FUCKING HATE SPAM.

Oh well... thats the program then. Bench is peaked, not satisfactorily, but i suppose i've been worse off. Squats are strong right now, but still not terribly confident, and as is the theme for the whole fucking year it seems... my deadlift is an absolute unknown quantity. Next week is a taper, then i'll test out my maxes in a mini-meet. I'm easily capable ov at least a 5lb PR on every lift right now... but putting them together is always the challenge, and again... that deadlift. Also, if my bench is a repeat ov tonight, i wont be deadlifting shit afterwards.

Bodyweight was 231lbs tonight... so another MASSIVE BIG-DEAL PR... The big double-bodyweight raw bench. That took exactly 8 years, 5 months and 2 weeks. When i started lifting 8 1/2 years ago i weighed 180lbs my first night, and tested my bench max at 195 the same night. To be completely accurate... my best paused bench at that time was only 175. So going from less-than bodyweight strict bench at 180 to double-bodyweight strict at 231lbs in that time i think is pretty fucking good.

krazylarry
11-01-2012, 05:36 PM
awesomeness

Judas
11-02-2012, 04:20 AM
Week 16, day 2... Ugh... my CNS feels like its taken the mother ov all shitkickings... I REALLY need to focus on getting some more sleep, more food (good food) and more hydration, and in fact... this will be my number one priority for the next week. I'm behind in all... and its really starting to rear its ugly head in training. I could have fallen asleep on the platform tonight...

Anyways... this was the very last ov the hypertrophy blasts for a while, a long while... even if i do decide to do this meet in December now. Just a light-intensity night, but i still got some 'light' PR's.


OLYMPIC und PRESS und MEAT


POWERCLEAN AND POWERJERK
43x3 (jerk last rep on all rep-sets)
43x3
43x3
52x3
61x1
70x1
79x1
88x1
97x1
105x1 (231lbs) last ov the easy ones tonight... (84%)

---(18 total reps / 3 over 70% / 1 over 80%)---

Damn man... these were absolutely awesome tonight!

I just had the need for speed. Wanting to see just how bad i am at olympic lifting right now... with these two fucked up forearms (hook-grip is near impossible) and with any rust that has accrued... i was very pleasantly surprised tonight. These just flew up like nothing. Good positions, form, technique and speed tonight... and even (and this is the big issue) mobility was dead-on. To be able to whip a bar into those positions after the benching i have done in the past 3 months... is pretty fucking rad.


LAT PULL ( super-wide grip )
180x10
180x10
240x10
300x10
360x10 (PR)
360x10
360x10

Easy PR's, as i dont do the wide stuff a lot, but was still trying not to work too hard on these tonight... just pump the lats up a bit.


SEATED BARBELL ROWS ( paused at chest )
150x10
180x10
210x10
240x10 (PR)
240x10
240x10

Man those are goddamn hard. Might be easier if holding them at the chest didn't crank on that goddamn forearm injury. Hoping the direct specificity ov this movement has some carry over to the paused bench... but at this light weight its hard to imagine.


PAUSED INCLINE DB PRESS ( low incline )
30x10
40x10
50x10
60x10
75x10 this gym really need to find its 70's...
85x10 (3 sets)

Pausing most reps, and the last rep for at least a second, as deep as physically possible. Kept these very light... could have done more... even with this faggot arm.


INCLINE DB FLYS ( low incline )
20x10
30x10
35x10
40x12 (PR)
40x12
40x12

With shit so fatigued like today, and really this whole last 3 weeks, i always end up feeling these on the structure (tendons/ligaments) rather than the actual muscles... which kinda defeats the purpose if pure hypertrophy is the goal... like tonight.


PRESS
95x10
135x10
155x10 heavy...

BEHIND THE NECK JERK-GRIP PRESS
135x10
140x10
140x10 too heavy...

Just some more activation for the upper body to tide me over for the next 8 days. Again, if serious shoulder /chest training was the goal i would never do these the day after bench and press.


TRIANGLE PUSH-UPS ( feet up )
x10
x20
x17 feet on floor for a down set ov sorts...

Brutal. Tried wrapping my wrists for these to see if they made then more bearable, and i think i've found a winner. I was still completely exhausted by then, but the usual wrist pain that keeps me from doing these was not there.


CABLE KICKBACKS
30x10

Down set from push-ups. Felt every cell ov my triceps tearing along every fiber on this one set... perfect.


DB CURLS
15x10 db hamas
20x10 db hamas
25x10 alt curls
30x10 curls
35x10 curls
40x12 (PR) ow... DB HAMAS PR
40x5 / 30x5 / 20x8 concentration curls drop-set

Just messin again... everything here hurt. Fuck. Hard to even get a pump with this bullshit.


WRIST CURLS
65x10
85x10
95x10 (PR)
85x10

These seemed to be helping... but lately they haven't been.


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This forearm issue (the NEW one) is getting pretty fucking BAD. Its annoying enough at the gym, and occasionally in every day life, but it hurts to fucking SLEEP with it. It sure would be nice to know what the hell is wrong with it... but my 8-year experience with doctors/massage therapists/ART/chiro/PT experts is that they cannot diagnose shit. Its ALL a big guess. And since actual medical expertise is impossible to get here, and MRI's are pretty much science-fiction... i'm pretty much fucked again until this bullshit heals itself. However... i think i may have isolated the cause... I thought it was the hook static holds that set it off (was able to hook grip a 105 PC tonight?), but now i'm thinking it was the low-bar squats. Every time i do them now it just murders the next day.

I would REALLY like to just lay the hell off ALL heavy lifting for the next week... a traditional powerlifting taper, but the way my body works that would be counterproductive... so i'll have to squat something heavy tomorrow. Botching the last heavy yesterday might have dampered the program a tad, but maybe tomorrow i can pull it out ov the fire. Right now the lower back STILL complains from that god damn bench yesterday.

Bodyweight 231lbs today. Getting REALLY fucking annoyed at my complete and utter inability to gain weight here. The intake has been upped 10-15% from maintenance levels 5 days now, AND cleaned up. Fuck i hate this part ov lifting. I used to OWN this part ov lifting!

Judas
11-02-2012, 04:46 AM
awesomeness

Aaaaaannnd... the subsequent agony...

Funny how i'm always the most fed-up with lifting when i'm at my strongest. Ugh.

Judas
11-03-2012, 03:43 AM
testing...

Judas
11-03-2012, 04:01 AM
Week 16, day 3... Got waylaid on my way to the gym tonight... with offers ov a free dinner at a nice Greek restaurant and then subsequent cake... so after a few hours ov digesting the cleanest thing i could find on that menu, i found myself at the gym around 12:30AM. Needed to squat something heavy tonight, while NOT antagonizing my forearms... so i did this...


OLYMPIC und SQVAT


POWERCLEAN & POWER-JERK
43x3 (2 sets)
52x2 (2 sets)
61x1 (2 sets)
70x1 (2 sets)
80x1
85x1 (2 sets) 185lbs. for fucks sake... now my shoulder hurts...??? (68%)

---(17 total reps )---

Was looking for a repeat ov last night here... and it didn't happen. I even stretched more first, but positions could not (satisfactorily) be had, and then my shoulder started to bitch about the jerks. Fuck it.


PAUSED FRONT SQUAT
135x3 (3 sets)
185x2
225x1
275x1
315x1 pausing from here
355x1
385x1
415x1 (PR)
430x1 (PR) BIG PR... 195kg, and strong!

Heh... not too bad. Not too bad at all. These are somehow STILL all about staying awake... the actual work involved to squat this is no big deal anymore.

Anyways... that was my last 'big' squat workout before i peak. Taking it easier than usual with this peaking scheme, normally i'd push it and squat to a PR just 4 days out... this time gonna try 6.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Not bad for a last-minute, late hour, gut-heavy diet day. Woke up light A-G-A-I-N... and this is REALLY starting to piss me right the fuck off. I fucking HATED eating the amount ov food i was eating before i jacked up the intake another 15%... and that was 5-6 days ago... and i'm STILL losing weight. With this amount ov food i bulked from 230 to 245lbs in a matter ov months two years ago. For fucks sake... whats it going to take to fill out the 242's again? a bottle ov anadrol...???

Anyways, BSPA Fall Classic meet tomorrow, and i'm coaching roughly 1432 lifters, so that should be fun. Sure would be fun to lift in it. Why cant lifting be simple...

Bodyweight 229.5lbs today. Didn't even bother with the gym scale tonight... if that read light too i'd have thrown it through the trophy case...

Rock1984
11-05-2012, 02:53 AM
Let's see this mini meet...!

Judas
11-05-2012, 05:13 AM
Week 17, day 1... Taper week, so nothing crazy will happen this week... or so i thought...


BENCH und SQVAT


STRICT BENCH ( 1-second pauses )

45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
375x1
385x1 easy enough... (83%)

Thats enough i guess. Was going 80%, but it just didn't feel like enough, not that another 10lbs made the difference. Did the extra-long pauses just to practice a better pause.


FRONT SQUAT
135x5
185x3
225x1
275x1
315x1
355x1
385x1
415x1
455x1 (PR) Heh... oops... (106%)

A story...

First off, our gym has lame bumper plates... the really fat cheap kind. You cant fit more than 4 plates on a bar per side, and worse, we dont even have 4 plates for each side... only 3 45's a side and 1 25. So to get more than 385 on the bar you need to load 3 45lb bumpers and a 35lb iron plate, plus whatever change. To get 435 you need 365 in bumpers, plus a 35... then you'll barely have room for a thin clip to hold 'em on.

So... the 385 set being pretty damn heavy, my warm-up being pretty damn interrupted with all that post-meet talking going on in there tonight, i figure i'll do 415 (90%ish) and call it a day. Thats hard too. But it was solid. Then i figure i'll just load 440 and take it down into a pause, and IF its doable i'll squat it back up for a 10lb PR... if not, i'll dump it and not worry. So i do just that... pause that sucker really good, blast it back up... and it was fuckin' SOLID. Elbows didn't drop a smidge. Paused front squat PR! hahahaha.

So to get 440 i had to load 315 in rubber, then 2 35's a side, using all heavy plates to add another 5lbs. While ripping plates off i'm suddenly trying to figure out how i got to 440. After doing and redoing the math about 7 times i realized i'd loaded 455 instead.

Haven't had a mis-load PR on a big exercise in a long long time... Hah!!!


DEADLIFT
315x1 (few sets)

Just some very ballistic speed pulls with a double-overhand (not hook) grip while it was sitting there on the platform loaded. Felt good.


PEC DEC
100x18
140x12 (4 sets)

For once its good this machine is only heavy enough to train a 13 year old girl. Kept me out ov temptation.


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Well so much for staying out ov PR-zone this week. That is a pretty fuckin' huge PR too... 25lbs. Still light enough to stay off the CNS too. Gotta love that. Also good was that 315 deadlift felt light enough to powerclean tonight too, and didn't hurt to pull (with my most painful grip). Bonus and bonus.

Now i get to spend the week pacing the cage waiting to lift something heavy. I hate tapering, which is why i never do it. Better god damn work. I wouldn't even bother, if not for a seriously nuked CNS right now and some extremely persistent injuries.

Bodyweight was 232 yesterday and today. Weighed 233 at the meet yesterday on the meet scale, and 237 tonight, fully fed and clothed on the gym scale, so weight might finally be responding to this miserable gluttony...

Judas
11-05-2012, 05:32 AM
Let's see this mini meet...!

Soon, my son... soon...

Judas
11-07-2012, 04:06 AM
Week 17, day 2 (and 3)... I forgot to update the log yesterday... it was such a lameass taper session i guess it was that easy to forget. Anyways, here it is, plus tonights almost equally as lame session...


MEAT und OLYMPIC und SQVAT


=====( yesterday )=====

LAT PULL
180x10
225x5
270x5 (3 sets)

SEATED BARBELL ROW
180x5
270x5 (3 sets)

Very lazy very easy sets on both exercises.


OHEZPO
50x10
80x10
95x10 (2 sets)

CABLE KICKBACKS
30x10

Could have been more or less weight or reps on either exercise... was being extremely conservative here... didn't even get into lactic acid.


DB SIDE CURLS
15x10 (3 sets)

WRIST CURLS
65x10 (3 sets)

Same with the curls... absolutely zero pain was the goal... and i'm so fucked up right now that even in that i failed... with these weights.


=====( tonight )=====


POWERCLEANS
43x3 (3 sets)
52x2 (2 sets)
61x1 (2 sets)
70x1 (2 sets)
79x1
89x1
93x1
98x1
105x1
110x1 (242lbs) highest PC in a long long time... pretty sad. (79%)

---(23 total reps / 3 over 70%)---

These felt good. To stay 'safe' i again cut them at the first sign ov difficulty or imperfection, and really, that 110 would have been perfect if not for my lazy hook-grip and subsequent squished thumbs... that would have been avoided had i been paying attention. Good mobility... still... which is awesome considering how strong my bench is right now.


BACK SQUAT
135x5
185x3
225x2
275x1
315x1
365x1
405x1
430x1
455x1 not easy... not hard. (80%)

Eine kleine high bar squatting. Something different at this stage to hopefully take some stress off the forearms, though i'm not sure it matter anymore... as my low-bar almost perfectly mimics my high-bar set-up now... save for where the actual bar placement is.


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I think i've found something i hate more than de-loading. Tapering. Fuck de-loads and fuck tapering. Both give baby Jesus diaper-rash. Oh well... its done. I'll peak this bitch in a couple days, and then get back to actually training heavy again. I feel pretty good, aside from some now-chronic forearm pain i really cant complain.

Bodyweight just may be responding to my abject-gluttony diet. 232lbs again today.

Judas
11-09-2012, 05:09 AM
This would be 'week' 18, day 1... but the program is done. I would normally be competing tomorrow at WPC Worlds, in the Open raw 110 class, but obviously thats not happening. So we did a little gym meet at the IronHaus instead to see how i would have done. Everything was done meet-style, down to the details, although seeing as i'm not in contention for anything now, i sacrificed my deadlift for a bigger squat, and took a wild run at a big bench. Had i been in Vegas tomorrow the squat would have been lower, the bench as well... even with the added stimulus and adrenalin ov a World-level event. I would have done better there most assuredly.


(MOCK) WORLDS COMPETITION


SQVAT
135x8
205x4
275x2
325x1
375x1
425x1
465x1
500x1

535x1 (242.5kg) opener
570x1 (259kg)
610x1 (PR) (277kg) all-time, any-bodyweight PR!

Line wasn't quite as perfect tonight... and that made things harder... but for just this one time, i did not stay conservative. I wanted a big squat, and a PR. Was either going to go for 600 (105bdywt PR) or 610... based on how 570 felt. Well... it was fucking heavy, but i loaded the big'un anyways... and holy goddamn fuck i ground that motherfucker out. I really dont like doing that. There was not ONE more pound in me tonight. Form was pretty decent though... back tried to straighten out... but didn't round.


STRICT BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
350x1
385x1

415x1 (189kg) opener
450x1 (205kg) rock fuckin' solid, and fast!
465xO (211kg) this was sooooooo fucking close i probably lost it because i had too much chalk on my hands...

The plan was a deviation from my usual scheme, AND the plan for the comp. It also ended up deviating from my last-minute plan for tonight. I figured 415, 450, 475, for a massive PR, but despite how wicked that 450 felt (451 to be exact, i'm calling it 205kg) i figured i'd puss out and just go for the lesser PR ov 465. I would have benched 464. FUCK.

I was hoping that my program hadn't peaked last week... and i thought just maybe... but i really cant say i did ANYTHING wrong tonight, and it was just too heavy. I would have got this last week.


DEADLIFT
155x5
245x3
315x1
385x1
445x1
495x1
545x1

595x1 (270kg) opener... and a total!
640x1 (290kg) my goal for tonight
683X1 (PR) (310kg...) and i hook-gripped it!

Aaaaaannnd... i REALLY shouldn't have done that. The last one was a 'bonus' lift, as my plan was 640 on my 2nd. That was my 'safe' deadlift max for these stupid fucking arm injuries. But having got that, and it being strong enough to warrant a third, i took a WILD stab at a big one. I also took a wild chance that this stupid forearm injury is not actually from hook-gripping, but instead a referral pain (likely from my trap), and i started doing hook holds in the rack in between lifts. Then i broke out my secret weapon (magic tape), mummified my thumbs and fuckin' A. Ov course... now my thumbnail is literally purple with a popped blood vessel, and that pain is back with a vengeance (NOT good), but fuck it. 310. Thats actually a master 1 242 world record (i'm eligible for in one month). Come to think ov it... so is that bench.

1747lbs @ 231 / 792.5kg @ 105 / 473.6 wilks.


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Now THAT... is an all-out war, all or nuthin', balls-out, broadsword through the FACE workout. Definitely a true Pyrrhic victory... as these forearms are not going to let me olympic lift for a couple weeks i'm sure, and my CNS likely wont let me do shit for a week, but thats still a monster 100lb total PR (well... 97.5lb to be exact), at the same bodyweight. THAT... is cookin'. Not bad for a semi-burnt bench and a still sketchy deadlift. The best part is... with a more meet-oriented plan, i might have made the magical 800kg total. Only needed another 5lbs on each lift, and at least the bench and dead had that. Hopefully this forearm isn't as bad as it feels right now and i can sleep it off. I'm glad this is over at least... and now i can get back to some olympic lifting for a while. I certainly wont be doing a meet in December.

That was olympic squats, IPF-style bench, conventional deadlift, no knee-sleeves, no wrist wraps and no belt... wearing Olympic shoes for all but the bench.

Bodyweight probably would have been 232 or even 233lbs today, but i specifically skipped the protein later last night, and just carbed up a bit, plus skipping the 'night shake' as well. Weight was an even 231lbs (105kg). The weight class is still technically 110, but i thought i'd keep it in the 105's this time, seeing as thats an IPF weight class (and i lift IPF style) and really... bulking in the last 2 days before a comp is pretty pointless.

Judas
11-09-2012, 05:24 AM
Damn i wanted that bench PR though...

Oh well, back to the drawing board. Now lets see how the 110's do tomorrow in Vegas...

Rock1984
11-09-2012, 06:46 AM
Well.

That should qualify as "great friggin' job"

Judas
11-10-2012, 12:41 AM
Ugh... That is all i have to say.


OLYMPIC


POWERCLEAN & POWER-JERK
43x3 (3 sets)
52x2 (2 sets)
61x1 (2 sets)
70x1 (2 sets)
79x1 (2 sets)
84x1 (2 sets)
89x1 (2 sets) 195lbs. (71%)

---(23 total reps / 2 over 70%)---

This was probably more about the pre-stretching and mobility work done beforehand than actually trying to lift any weight. These were also probably among the ugliest, hardest PC&J's i've done in a long long time. Heh... no strength off the floor, no strength to hold positions, no strength to hold the BAR, and certainly no 'pop' to anything heavier than 52kg tonight. Still... always good to olympic lift.

Had to do these without hook, as my thumbs feel like they've just thawed from being frozen purple from last night, and 89kg was the most i could grip overhand without extreme pain.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Got some serious DOMS happening... and for me that is RARE. What a rough night. Still... felt good to get in there and do something, and felt even better to stretch out what i could. Cant wait to start olympic lifting again.

Bodyweight already dropping... 230lbs today.

Judas
11-10-2012, 12:43 AM
Well.

That should qualify as "great friggin' job"

Thanks. Though the bench still pisses me off a bit. Ironically it was the one lift i went in there to really destroy, the other two were just bonuses.

ljosaitis
11-12-2012, 11:10 AM
Nice dude, that's a lotta weight

Judas
11-13-2012, 04:25 AM
Ugh... did myself good tonight. Was hoping for a bit more CNS than i ended up with, but i had some lingering goals to meet and i want to hit them while my weight is still up.

Back to the olympic lifting (starting tomorrow), and back to the volume. I need some legs. And i mean i really need to build some fucking WHEELS here. I'm starting to think that my lack ov growth there was part ov what was hindering overall weight gain in this last (failed) bulk. If the body senses an imbalance it wont let it get too far out, and i am definitely top-heavy right now. My legs have not grown an inch in over 4 years. If my squat has still somehow gone up over 100lbs in that time, then i get all juicy thinking about what i could lift with 2 more inches ov LEGS.


BENCH und PRESS und SQVAT und DEADLIFT


STRICT BENCH ( 1 second pause / 1 second concentric )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
350x1
385x1 (PR) smoked this one

I think i'm gonna cycle this one in as a regular variant ov my bench. That means keeping track ov PR's, so it starts here. Could have done a lot more... as 385 was goddamn fucking ballistic (less than 1 sec up), but my next weight was going to be 415, and that was gonna take longer. I think these will have direct carryover to my comp bench.

Bench felt pretty damn strong tonight... that 385 felt better tonight than it did on my 'comp' night...


PRESS
95x8
135x4
165x2
185x1
205x1
225x1
245x1
265x1 definitely not my strongest... (96%)
285xO fuck.
185x6
205x6
205x6

Thats my one last upper body goal for this program... the big 130kg press. My CNS is still a tad muted from last week. By the 265 set i think i would have done 275 better than i've done it before, but i doubt i had more, not even 280.

As for reps... trying out a new scheme... sixes. Never done those before.


BHNJGP
135x6
175x6
175x6
175x6

Hypertrophy. The bulk ov my press work is going to be behind the neck from now on. Better for building delts, better for mobility, more specific to olympic lifting, plus... the carryover to normal press is nice.

With both press variants i stayed well conservative tonight, save the big PR attempt.


FRONT SQUAT
135x6
185x6
225x6
275x6
320x6
350x6 technically an over 5-rep PR...
375x5 (PR) had the 6th rep too, but quit on a nice strong note. (81%)
340x8 (PR) ow ow ow ow ow ow ow ow ow... fuckin' forearm cramps... BOTH arms...

THose were hard. The 5RM was strong, but it took some wicked focus. The 8RM was brutal... but probably only due to the PR before it (fatigued upper back), and obviously the goddamn cramps.

Supposed to be 3 good sets ov 6, but i chased the 8RM PR... because it was there. 6 is pretty much the minimum anyways.


ROMANIAN DEADLIFT ( snatch-grip )
135x5
225x5
315x12 (PR) fuckin' hell...
275x12

Pussed out on the 3rd set o 12 tonight... but thats a HUGE 12RM PR... so blow me.


Also started to do some flys after, but my back was done for the night. Skipit, i did enough bloody presses.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Ugh... i feel worse than last week. I think maybe i'll be backing off the intensity and starting lighter. I need this next phase to be easier on the structure and just more fun in general... some mental and physical healing time before i turn it on again sometime around February. I'm not sure how much my strength is going to tank this time though... unlike last time i wrecked every powerlifting PR i could dream up, this time i wont be dropping the 3-lifts, nor the weight. Might lose a couple pounds, as i'm backing off the bulk diet for now, but i have no intention ov slipping too far under 230 again. Maybe now that i can attack the lower body with higher reps and volume again i might not lose anything at all...??? Haven't done ANY lower body volume in almost 2 months.

So.... THE PLAN... (through January)

Olympic lifting. High-rep/high-volume squats and deads, and often. Bench to daily max once per week, do some kind ov limited conjugate programming with the heavy bench assistance (cycle 1secP/1secC bench, CG bench, camber bar bench, board bench, 2 secP bench), heavy presses once per week. Lighter upper body hypertrophy to keep size up. Basically... weightlifting, bulk the lower body HARD, maintain the bench i have.

Bodyweight 231-232 yesterday and today.

Judas
11-13-2012, 04:30 AM
Nice dude, that's a lotta weight

Thanks. Thats funny though... i think my spine was trying to tell me the same thing...

Judas
11-14-2012, 04:14 AM
Still probably going too heavy and doing a bit too much at this stage... but i gotta keep shit interesting.

My BACK... ugh... my lower and especially middle back tonight... was wretched... from those front squat rep PRs last time. That wasn't going to make weightlifting easy...


OLYMPIC und MEAT


SNATCH'N . . . + OVERHEAD SQUAT (long pause in bottom for both)
20x3 (3 sets)
43x2 (2 sets)
43x1 (3 sets)
50x1 (2 sets)
53x1
55x1
58x1
60x1
63x1 got all 'serious' on this one, and ov course... wicked powersnatch...
63x1 better (140lbs) (50%)

---(15 total reps )---

I wasn't going to try and snatch tonight. To ease back into weightlifting the plan was light powercleans tonight, plus meathead shit... but Buffalo Phil was back and snatchin'... so....

And holy good god DAMN that felt good! Now that the big bad powerlifting programming is behind me for a while i can focus back on this, and unlike last time i quit powerlifting at a ridiculous level THIS time i can still move. After maybe 30-40 minutes ov stretching/mobility work tonight i was slippin' just wicked into good positions and nailing those fuckers like i never quit. Hell yeah. Only went to 50% but every one felt good. Wicked speed, good mobility, good positions, NO rust. Wrist/hand hurt a bit catching them, but with every rep it sorted itself out a bit and by the time i was hitting 60 it was almost normal.

The wrist still hurts a bit to catch in snatch grip (last month at the club 90kg was killing me) so i'm going to snatch, then sit in the bottom for a couple seconds (which is also a great lower body mobility stretch), then stand up, then overhead squat back down, sit again, then stand and toss. A few weeks ov doing that should really fast-track the mobility and get that wrist used to doing this again.


CLEAN AND POWER-JERK
48x3
48x1
53x1
58x1
63x1
68x1
73x1
73x1 (160lbs) (48%)

---(10 total reps)---

I definitely wasn't going to do full cleans tonight... and not for a couple weeks actually... just because my particular injuries are quite stressed by them, but again... Phil was doing them, and as his coach i thought i'd take a wild stab at coaching by example for once... and whatya know... they were just as slick as the snatches. WOW. I get rusty in cleans after taking 2 weeks off them... and it has literally been a YEAR. Just kicking ASS tonight. It doesn't look like much because ov the silly percentages, but in MY club... points ARE awarded for style, and we are looking for PERFECT positions and form. So to do that, or even flirt with it with only 50% is still a big win. ESPECIALLY after a solid YEAR ov not doing them at all.


SEATED BARBELL CABLE ROWS ( 1-second pause AT chest )
180x6
195x6
210x6
225x6
240x6
255x6 technically a PR...
270x6 again...
285x6 (PR) BIG time!

These are fucking HARD. I can row over 500lbs, yet i get stuffed at 300lbs when they have to stop at the chest. Still hoping these have direct carryover to paused bench.


PRESS-DOWNS ( wide straight bar )
60x12
90x8
120x8
150x8
150x8 WAAAAY conservative here.

Fucking elbows are really starting to piss me off now. They dont seem to like doing ANY tricep work... not even 150lb press-downs... which is about 50%.


DIPS!
x10
x10
x10

I never ever do dips. Ever. Last time i had dips in the program was 2005. Could do many many more than 10 tonight, or do 10 with a pile ov 45's strapped to my groin. Just a bit ov a pump-up that didn't piss off the elbows as much. These STILL bother my shoulders.


DB SIDE CURLS
15x8
20x8
25x8
30x8

Yeah... i'm thinking maybe i should just stay off the arms entirely for a week or two... No good. No good at all.

Also tried some DB hamas, also no good. No bicep pain tonight though... thats a first in a while. Just forearm bullshit.


WRIST CURLS
45x20
65x15

Yeah... just ow. Fuckit.


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The plan with my olympics is going to be to go to daily maxes every workout... but again, that 'max' will be a comfortable one, in good form. There will be no chasing big numbers if the little numbers dont look or feel good. Last time i switched from powerlifting to weightlifting my power was also at an all-time high, and trying to use that right off the bat resulted in a litany ov injuries and grief. This time i'm considerably stronger, faster and more powerful yet. I was 'high' snatch pulling 130-135kg last time... and i was good for a 130 kg snatch then. Now i'm smoking 160kg in a good high pull. So yeah... baby steps... and no injuries... this time is the aim.

Soooo... it may take a while for the numbers to start adding up in here... but i'm patient. I've got till February to make some noise, and even then... as my powerlifting program starts up again, i'll continue weightlifting where i can.

Bodyweight 232lbs today. Goody-gumdrops.

Judas
11-15-2012, 01:06 AM
Well no one goddamn showed up for olympic lifting again tonight, so i took this opportunity to not go fucking nuts on my de-load week. Still feeling those front squat rep-PR's, and even after 40 minutes ov stretching they (back-legs) were tight tight tight. Still... surprisingly easy to get into decent positions tonight, and the confidence should return promptly.


OLYMPIC


SNATCH'N + OVERHEAD SQUATT'N . . .
20x3 (3 sets)
43x2 (3 sets) snatch + long pause in hole + OHS w long pause in hole again
50x1 (3 sets)
55x1 (3 sets)
60x1 (3 sets)
65x1 (3 sets)
70x1 (2 sets) snatch w long pause, skip the squats from here
75x1 (2 sets)
80x1 (176lbs) . . . . . (64%)

84x3 high snatch pulls (w straps)

---(26 total reps)---

Wrist was not being cool tonight, and i thought i'd bite the bullet, gear-whore up and use those Inzer wrist wrap thats been fagging up my gym bag. Only used it on the one wrist, and verrrry loosely wrapped, but it helped considerably. I'll continue to do this... and the goal will be to ditch it completely.

Otherwise... snatches were again pretty damn slick tonight. Was moving well, despite even thicker DOMS than yesterday, and speed was good. Timing could still be better, but for my return here that will be the last thing i work on... as pursuing the timing perfection always seems to tighten everything up and make me look like a powerlifter trying to weightlift...

Stopped well short ov a max again. They stopped feeling perfect around 70, and by 80 weren't that pretty. The pulls right after were wicked-ballistic. Right snappy they were. Didn't go nuts with them as i'll do that tomorrow. Also not wanting to nuke my hip-flexors for tomorrow's olympics and squats.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


I like it... nice and easy. An effortless transition is what i'm after here... and NO MORE PAIN. WAY too much WAY too soon is how i fucked myself last time... went from no olympic lifting at all to getting under and locking 130kg within 3 weeks last time... while simultaneously losing over 10lbs. Not good. Not good. That'll tax any system. Apparently i CAN learn from my mistakes...

Also looks like we'll be making weekly trips out to the club in Slurrey again now too. That is key for fast-tracking my weightlifting. I just want to feel good about my training and have fun again... and its been a LOOOOOONG time since i could do that.

Bodyweight 231lbs. Still trying to eat pretty clean here. I have dropped the bulking intake though... however maintenance intake for this bodyweight AND at this bodyfat percentage is still quite a bit more than it was before. Fuck.

Judas
11-16-2012, 03:07 AM
I hate where i live. And i mean i really really REEEEAAAALLLLLLY fucking loathe this fucking place. And to top off all the other bullshit i have to deal with here, the guy i usually coach, who has been absent pretty much since the day i started weightlifting again, didn't show tonight, which was no big deal concerning my training, but he WAS there at some point in the day... because his Eleiko was gone. Which... pretty much means that he doesn't want ME using it. Thats gratitude for ya...

My plan was to actually go to daily maxes on snatch and C&J tonight... but because ov the bar issue, and obviously i didn't know to bring my own (which is in itself quite the hardship) i had to use the gym bar. And they suck for O-lifts.


OLYMPIC und SQVAT und DEADLIFT


SNATCH'N . . . ( snatch w long pause in hole + OHS w long pause in hole )
20x3 (2 sets)
43x1 (4 sets)
50x1 (2 sets)
55x1 (2 sets)
60x1 (2 sets)
65x1 (2 sets)
70x1 (2 sets) 155lbs something is off... thats enough. (56%)

---(14 total reps)--- not even worth logging...

Too bad really... i was moving pretty damn good tonight. Damn quick under. I'm gonna blame that bar, though it felt fine at the time, i never move well on a PL bar. In fact, 2 out ov 3 snatch-related shoulder injuries in the last 2 years have been because ov the bar (different bar, but same no-spin issue). Damn... i really wanted to snatch tonight... even my knees were surprisingly compliant. Had i even $5 in my pocket i would have drove back home and grabbed my own bar.


POWERCLEAN AND POWER-JERK
50x2 (2 sets)
60x1 (2 sets)
73x1 (2 sets)
84x1 (2 sets)
93x1 (2 sets)
102x1 (2 sets)
111x1 (2 sets)
116x1 (2 sets) 255lbs. grip seems limited, even at this weight. (93%)

---(18 total reps / 8 over 70% / 6 over 80% / 4 over 90%)---

These felt wicked until the weight started to get up there... but that in itself is sad... because 'up there' was around 102kg... which is actually little over 70% ov my actual powerclean max. And the PC's were the limit here. Seemed the grip was weak enough to matter, and to grasp it that much harder is not an option (too tight). Hmmm... hopefully not a sign ov things to come.

I WANTED to do full cleans tonight... but i was having a bad enough night as it was... i wasn't going to start training my nemesis lift in a bad mood...


FRONT SQUAT
135x5
185x3
225x1
275x1
325x1
365x1
395x1
425x1 pretty strong... (92%)
225x6
275x6
285x6
285x6


The 3 work sets were as hard as i could make them... at that weight. Wanting hypertrophy over power tonight (and for the next 3 months) i made them as hard as i could... machinelike, slow as fuck, pauses, perfect. Still weren't hard... but i wanted to avoid the big weights that clamp my middle back up for 4 days like last week. Apparently there is no way around doing just that... dammit.


ROMANIAN DEADLIFTS
135x5
225x6
315x6
355x6
365x6

Same deal... weights that dont destroy my back are simply nowhere near enough to hit the legs.

I also did a couple rounds on the glute-ham machine... and what a fucking useless contraption that one is. Its either straight hypers, or knee/tendon busting body curls. Did a couple with the right setting and gave myself a cramp that took 10 minutes to shake out. Its not that i have weak hamstrings... FAR from it. Starting to think the GH machine is like 'the plank'... only works on out ov shape housewives and old people.

3 squat work sets + 3 deadlift work sets was enough to give me a pretty sick pump though... for what little thats worth. There has GOT to be a better way... without resorting to isolation machines and just building a bunch ov junk muscle...


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Looks like thats gonna be my challenge then. Either that or just use weights that hit the legs, and walk around like an old man every other waking moment ov the next 3 months... I'm also starting to wonder if just building a bunch ov junk muscle would be so bad... It works on the bench, and certainly hasn't slowed that down... at all. Hmmm...

Bodyweight 231 today, but was light on gym scale.

Judas
11-19-2012, 03:55 AM
Aside from feeling a bit weaker than i was on bench, and skipping the second half ov my bench workout AND deadlifts... this was almost a perfect workout. I had time to pull, but after the squats my back was pretty much trashed, so maybe i'll do 'em tomorrow.


BENCH und SQVAT


BENCH ( 1-second pause / 1-second concentric )
45x20 (3 sets)
135x10
185x4
225x2
275x1 start pauses here
315x1
345x1
375x1
395x1 (PR)
405x1 (PR) barely... bit i'll count it.

415x1 touch and go (and bloody heavy?)
425x1 same (and even heavier... ) (92%)

Plan was for a nice strong 405 max on the super-strict bench, then a daily max T&G. Expected to get 440 or more on that... but after those ballistic benches i had nothing. That 405 was a ragged max... and i probably should have just been happy with the 395 for tonight.


CAMBER BAR BENCH
135x10
225x6
275x6
315x6 (PR)
300x8 (PR)
275x10 (PR)
225x15 (PR)

These were all just 5lb or 1-rep PR's... but to hit 4 in a row after that crazy bench... is pretty good. Better yet, i had more weight on every set. The 225x15 set was a PR because last time i did that it was off a camber bar + 1-board. This form ov benching is wicked-hard...


BACK SQUAT
135x8
205x4
275x3
325x3
375x3
425x3 probably the last ov the 1-second concentrics?
465x3
500x5 (PR) pretty sick set... (88%)
445x10 (PR)

Some pretty crazy squats tonight... but i probably shouldn't have done that 5th rep on 500... it was pretty close to a max, and that is too heavy for this stage in the program. Its hard not to want to use the power when it is there though... and i am physically incapable ov loading a previous PR...

The 445 set was pretty hard, and the 7, 8, and 9 reps were getting uglier than i'd like, but then i set up perfectly and did a perfect fucking olympic back squat with the 10th... so still not a max set. Thats how i wanted the 500 set to be.


INCLINE DB FLYS
20x10
30x8
40x8
50x8
60x8
50x10 (PR) this one set was done far deeper, and is a PR in that form.

Would have could have done more... but my pecs were cramping hard before i even did the PR set (which was easy), and as i type this 2 hours later they are fucking locked in a flex and i cant uncramp them... fucking painful, and yeah... when combined with the camber bench it may be a bit too much.

Ow.


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Now if i could just continue with this level ov intensity for the next 2 months i'd be doing very well. The bench still seems a tad overtrained, and justifiably so, the squats felt damn strong, would have been nice to deadlift tonight. I've really got to get on this split thing and nail down a schedule. Failure to plan is planning to fail... and all that shit.

Bodyweight 231lbs today, and just when i thought i was losing some weight i ended tonight looking absolutely fucking sick... With the diet scaled back some now, and the overall hypertrophy phase kicked in again, i can see myself getting even leaner than i am now, which again is still not the goal, just a happy bonus, and if the scale reads the same, thats still new LBM.

Heh... 20 minutes later than last mention and a shit ton ov magphos and my pecs have finally quit clamping on me. Fucking annoying.

Rock1984
11-19-2012, 07:08 AM
Sick squats, J-man.

Judas
11-20-2012, 03:22 AM
Not really enjoying this 7-day week scheme... it just feels so rudderless and random. I need a better plan. I didn't expect much at all out ov my weightlifting tonight, not after those dehibilitating benches last night, but after some serious mobility work, i was moving fine. Ironically it was the lower body that was hurting my positions tonight. Damn squat PR's.... It would have been a better session without the talking, which sadly, in this gym, i welcome. Its rare to see anyone else in there these days...


OLYMPIC


SNATCH + OVERHEAD SQUAT ( long pause in hole )
20x3 (3 sets)
43x1 (5 sets)
50x1 (3 sets)
55x1 (2 sets)
60x1 (2 sets)
65x1 (2 sets)
70x1 (5 sets) just started standing up with them here...
75x1 (3 sets) (60%)
80x1 god damn powersnatch... not this bullshit again...

---(23 total reps)---

I swear... tonight it was the actual first pull that was making these hard. Even only 155lbs was getting heavy to deadlift. What the hell...??? When a weight that 12 year old girls can snatch feels heavy to deadlift it doesn't exactly set one up for a confident lift.

Did these without the wrist wrap tonight, up to 70 anyways. I can see the wrist issue sorting itself out quicker than i'd thought at this rate. I need a quick coaching refresher though... something is off again, and i cant quite pinpoint it.


POWERCLEAN & POWER-JERK
60x2 (2 sets)
73x1 (2 sets)
84x1 (2 sets)
93x1
102x1
111x1
120x1 (265lbs) still feels very grip limited? (96%)

---(12 total reps / 4 over 70% / 3 over 80% / 2 over 90%)---

Whats worse... whatever 'good' form i'd figured out just not too long ago, with those couple ov club sessions seems to be gone again. It feels like a limit weight... and in no way and no fucking universe is 120kg a limit weight when you pull/squat what i can.


HAMMER-GRIP CHIN-UPS
x6
x6
x6
x5 failed 6th, not quite touching...
x5 failed 6th, same

Man i suck at these, but again, i should probably be happy i can even do a few considering these are what wrecked my forearms in the first place.


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Skipping arms today, and as upper back exercises go, those chins were on the lighter side. The snatches should have been better, cant complain about the bar this time, nor the wrist... as its getting better, but just cant seem to stay sharp with anything beyond 70kg, or even 70kg half the time. It might be time to just push into ugly-ville for a session or two and get the body used to a man's weight again, then maybe the lighter shit will feel just that... light. I'll give this lightness another week... let everything get re-acclimated to this kind ov work, then its back to the real programming... sets, reps, you know... WORK.

Bodyweight 230lbs today, and really light on the gym scale. Fuck i hate scales.

Judas
11-20-2012, 03:24 AM
Sick squats, J-man.

FNaks. They made a mess out ov tonights weightlifting though... dammit.

Judas
11-21-2012, 04:27 AM
A frustrating night...

Spent the better part ov an hour stretching, mobilizing, more than needed in order to have a kick ass olympic session, and had planned to squat to a moderate intensity/volume after. Fairly quick in, and out. Yeah... that didn't happen.


OLYMPIC


SNATCH'N . . .
20x5 (2 sets) muscle snatches
20x3 (2 sets)
43x1 (5 sets) snatch w long pause + OHS w long pause from here down
50x1 (3 sets)
55x1 (2 sets)
60x1 (2 sets)
65x1 (2 sets) last ov the OHS
70x1 powersnatch.... fuck!
70x1 (2 sets) better...
75x1 (2 sets)
80x1 powersnatch... fuck! No more pauses from here...
80x1 better... (highest full snatch tonight) . . . . . (64%)
84x1 powered, again... fuck!
89x1 powered, fuck!
93x1 powered, Fuck!
98x1 powered, Fuck!!
100x1 (220lbs) powered... God DAMN i fucking suck at these now. FUCK!!! (86%)

---(26 total reps / 5 over 70% / 2 over 80%)---

Swell. Back to this fucking bullshit. It took sooooo fucking long to get past this stupid habit ov reverting to powersnatches when they got heavy... a fucking long time. And now here i am again. I said i wasn't going to go past 'good' reps for the first few weeks, but i got mad, and i thought why not test the wrist out while i'm here. Kept the wrist wrapped up till around 93, but come 98 i knew i wasn't going to pull it without the hook... which i'm not yet using... so i put straps on, the lifts themselves were effortless, but the KEY point here... the wrist didn't hurt at all. In fact, between 70 and 85 i actually forgot the wrap for about 3-4 sets, and didn't even notice till i saw it across the gym on the counter. THAT... was the only good thing that happened tonight.

Wicked power though... 100kg was nothing to pop and i was locked under before i even knew what happened.


CLEAN & JERK
60x2 (2 sets)
73x1 (2 sets)
84x1 (2 sets)
93x1 (2 sets)
102x1 (225lbs) . . . . . (68%)

---(11 total reps)---

Wasn't going to clean at all tonight, just pop off some quickie PC&PJ like usual, but i figured i'd try 'em out and see what happened. Then having done a few i couldn't not C&J more than i'd snatched...

This is the most i've full-cleaned since i buggered my wrist cleaning over a year ago. Also the most i've snatched in any form.


NO time to squat... FUCK!

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I need another coaching session or two. I'm doing something wrong again. I could spend 2 weeks testing this and that and shotgun approach the whole problem, or i could just get to a club and have someone else tell me after watching 2-4 lifts. Fuck. VERY happy to feel some slightly more than girly weight on the wrist though... and without a wrap. Could have gone quite a bit higher i think. Best powersnatch is 116 and best full snatch is 126... LOTS ov work yet to do...

Bodyweight 230lbs today. The store had NO meat today... so tonight i'm maintaining on cans ov salmon, some old beef jerky and a shit ton ov cake.

ljosaitis
11-21-2012, 11:36 AM
Riddle me this, since I'm brand new to the whole business. My olympic issues revolve around a) being incredibly new to any of it and having about 200 cues to learn and b) MOBILITY x 1000. I've been instructed not to powerAnything because right now the #1 goal is to do things properly and learn to get under the bar. Do you think that's the best chance one has to develop the lifts well despite having to use very little weight initially?

Judas
11-22-2012, 07:29 AM
Riddle me this, since I'm brand new to the whole business. My olympic issues revolve around a) being incredibly new to any of it and having about 200 cues to learn and b) MOBILITY x 1000. I've been instructed not to powerAnything because right now the #1 goal is to do things properly and learn to get under the bar. Do you think that's the best chance one has to develop the lifts well despite having to use very little weight initially?

First off... dont feel bad. The powerlifter switching to weightlifting and failing badly is so common its practically cliche'. BUT... if you understand why they fail, you can avoid the pitfalls. I think with the proper coaching that most powerlifters, unless they already look like Matt Croc, can weightlift well.

I may not lift very heavy weights in weightlifting, but i can do it pretty well. Having always know i was going to weightlift i made sure ALL my squats were way deep and olympic style, presses... same thing. Even my deadlifts i tried to keep as close to a 'clean dead' as possible. So when i finally switched mobility was less ov an issue than it could have been. Squatting multi-ply style (wide and high) is going to carry over to weightlifting as well as say lifting atlas stones. So you just have to drop ALL your previous numbers, and pretend they didn't happen. Like i just told some guy on FI, pretend you're coming into this having never lifted at all... like you're just some farm-strong guy starting weightlifting. Ego and expectations send thousands ov people back to powerlifting.

Then you just have to understand that it is a completely different discipline. Powerlifting well requires you learn how to tighten your whole body to the point where your practically blowing blood vessels, and stay tight throughout the lift. Multi-ply... in that crazy gear requires a whole 'nother level ov tightness even from the strongest ov raw lifters. You were a 315lb squatter that did 660 in gear, yes? I could not even imagine squatting 1200lbs in gear... how tight i would have to be. So yeah... that works against you here. You do have to learn to get and stay tight, but its a bit different... more like machine-like tight, and the kicker is... the BIG kicker... is that you've got to be able to let that tightness go in a split second... and become LOOSE and pliant (read: fast!), then a split second later, tighten up again. Think ov it this way... to throw a good punch you've got to tighten up certain parts ov your body at certain times, but if you flex everything and throw a punch feeling like Ronnie Coleman even the old lady on the bus is gonna duck that sucker.

The number one cue i use is positions. POSITIONS. I coach O-lifters a slightly different way than others do, but mine always look good. The proper positions are paramount. Proper start position. Proper first pull position. Proper second pull position... POW! perfect extension (notice i did NOT NOT NOT say "jump-shrug") then then immediately, proper catch position. That position is an arched back (upper and lower), feet in the right spots, more upright than lean, hips rise the same speed as the bar does. Its really hard to explain in type, and might sound confusing... but in person i'd have you lifting in good positions consistently in two sessions.

You HAVE to learn proper technique before you load the bar. To lift 40kg badly then going to 50 is not going to make it better, nor is 60, 70kg... The extreme examples... the Russian and Chinese kids that start actual careers in this sport... often spend months or longer doing ONLY bar and stick work. If you cant get barwork right, the weight will never go up how you need it to. And you were right... you'll never snatch/clean properly if you continue powersnatching/cleaning. That is a very common PL transition mistake. That was my mistake and years later i'm STILL sorting it out. Full lifts, perfect form/technique, how much is on the bar is ov secondary concern.

Obviously, you likely dont want to make a career out ov O-lifting (you're a bit late), so the amount ov 'perfection' you need is up to you. But better technique means higher ultimate limits.

Judas
11-23-2012, 04:06 AM
Pretty good session... but probably the last ov the heavy stuff for a while. I'm recovering more than fine from all this yet, but the squats and deads are more than enough to affect my olympic lifting adversely... which is no good. Not right now. The extra bench work is also giving me the most insane pec cramps too... which gets old after the first one. I just cant turn it off... Fuck. This is supposed to be maintenance, and i'm still wrecking PR's in big movements every session. SO hard to leave the PR off the bar when you just KNOW its there...


BENCH und OLYMPIC und DEADLIFT und SQVAT


SUPER STRICT BENCH ( 1-second pause / 1-second concentric )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1
385x1
410x1 (PR) slightly more convincing than last week's 405.

2-SECOND PAUSE BENCH
410x1 (PR)
420x1 (PR) and more yet...

Better still... the 2-second pause benches weren't much slower on the concentric than the 1-second pauses were. Most definitely under 2 seconds from chest to lockout.

I may have already found my limit with the 1/1 second strict bench though. It would take a program geared towards improving specifically that to improve it notably. I'm considering just that. Though then that would throw TWO conjugate ME movements at me in one session... which may be too much...???


INCLINE BENCH
135x8
205x6
255x6
285x6
315x4 quit here... shoulder did NOT like doing these tonight for some reason...

That was leading up to a 345x5 PR... which i definitely had tonight. Damn. Never had an issue with this exercise before...


CLOSE-GRIP BENCH
135x3 / 225x3
295x6
325x6
345x6 (PR)
355x6 (PR) pretty serious last rep... (90%)
335x6

Had to do something after that failed incline bench attempt. These were solid. Previous best was 345x5.


SNATCH PULLS ( HIGH )
50x5
70x3
90x3
105x3
120x3
135x5 (PR) (297lbs) Drop, lock, squuueeeeeeeeezeintothepocket-POW! Howyadoin'. (83%)

SNATCH PULLS
143x5 (PR) (315lbs) lil burnt for this one... (82%)

---(27 total reps / 13 over 70% / 10 over 80%)---

Not sure if that 145 set was a bit too heavy for the lower back to hold in the proper plane (Dolega'd it just a bit...) or if it was just the previous set fatiguing me, but that last set was pretty hard.


SNATCH DEADLIFT
165x5
185x5
205x5 (PR) (452lbs) Brutality... (89%)

That is always a particularly sadistic progression... high snatch pulls to a max, then snatch pulls to a max, then snatch deads to a max. Pulling like this is how i can 'snap' the lockout ov a 680-700lb deadlift. I love doing these... well... the pulls anyways. Snatch deads are horrid.


FRONT SQUATS
135x5 zombie squats... but again, the shoulder NO LIKIE!
135x3 normal now
185x6
225x10 technically a PR... haha
275x10 (PR)
285x10 (PR) . . . . . (61%)

Okay, this is where i start reaching for PR's... But i've got to find more ways to mash the legs, and in my little conjugate experiment here the more different ways to PR an exercise the better. It all adds up to growth. Could have gone a lot heavier here... even after those deads.


PEC DEC
100x12
140x10 pause every rep 1 second, ballistic concentric.
140x10 same

And then my pecs clamped up again. Fuck... its not like this is even remotely hard. I'm not going through that shit again... so i'm cutting out the finisher chest movement. I'm sure i can maintain my mass on 2 ME's a session.


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I am torn. On one hand... olympic lifting done properly (fast-twitch ONLY, NOTHING moves slowly) is fun, and its the goal right now. I know exactly how to train it for best effect. On the other hand, taking olympic movements like pulls and squats past that power threshold, and into the realm ov merely 'fast strength' (for lack ov a term) has very little carryover into weightlifting... BUT... has such a powerful effect/carryover into powerlifting it is REALLY hard to stop where i should.

My CNS still a tad muted it seems, the 'pop' is still just not quite there. My high (read: true explosive power) pulls were more or less done by 105 tonight... i just managed to pull 135kg with good form to the full ROM (without using arms or delts or huge lower back hyper). The 'normal' pulls were done as you would see any real elite lifter do them on YouTube or wherever... but to ME, that is just not satisfactory.

The GOAL was to exclusively weightlift for 3 months... but its hard not to see the full-year plan, and two very important powerlifting meets coming up in early summer and fall, and just fudge the olympic form juuuust enough to get a solid squat/deadlift carryover.

What to do... what to do...

Bodyweight 230lbs today. Carb-loaded like MAD yesterday (three big pasta meals) just to see what happened... but i was still hungry all day today. In fact, i had to go home mid-session to eat some food because i forgot to toss it in the bag. Goddamn 5 hour session tonight...

Edit: TEN PR'S... that just might be another PR in itself for one session...

Judas
11-24-2012, 06:09 AM
Fucking WICKED session tonight. FINALLY... some life in my weightlifting again! Went in to snatch, C&J, do some upper back and whatever arms i could stand to do (pain). It ended up going a lot different than planned... because after 2 HOURS ov snatching... i was pretty much ready to leave. Not tired mind you... but i'd definitely accomplished enough for one night.

I honestly didn't expect ANYTHING out ov my snatches tonight... not after 2 serious snatch pull rep-PR's last night, FIVE bench PR's a snatch deadlift rep-PR and two high-rep front squat PR's... But holy goddamn fuck. I was just slick tonight!

Just drop, lock, tight as fuck and STRONG first pull, into the pocket and POW! slick like Bonk. Fuck i love snatch'n...


OLYMPIC und MEAT

SNATCH'N . . .
20x3 (3 sets)
43x1 (5 sets) (snatch w looooong pause in hole + OHS, from here on down)
50x1 (3 sets)
55x1 (3 sets)
60x1 (3 sets) last ov the OHS
65x1 (2 sets)
70x1 (2 sets)
75x1 (4 sets) didn't like first two sets...
80x1 (3 sets) didn't like 1st again
84x1 powersnatch... fuck!
84x1 full again...
90xO WHUT!!! a miss...??? (didn't commit)
90x1 better, with loooooooooooooooong pause at bottom (last ov pauses)
95x1
100xO didn't commit
100xO same chit, mang. Fuck 100kg
105x1 POW! howyadoin'.
110x1 aaaaaaaaannnnd-POW! howyadoin'.
115xO close...
115x1 (253lbs) strong, effortless, but a tad wild... (92%)
120xO poop
120xO closer
120xO under and almost locked...
120xO heh... losing altitude now...

---(40 total reps / 13 over 70% / 8 over 80% / 6 over 90%)---

And almost ALL FULL snatches!

And how about a big fuckin' A for my first real snatch workout in what... 18 months??? I did go up to 90 at the club, maybe 25 lifts or so, but there was no real effort or volume. THIS... is looking like a typical snatch session for me. 115 and 2 near hits at 120... thats just a hair more than 10kg under my 126 max and the 130 i was locked under on two different attempts. 92% and 11kg to go! Pretty sure 120 was possible tonight... but as i'd planned to hit maybe 80kg, my warm-up was a workout in itself... and i was actually pretty fatigued by the time i was hitting triple digits. I'm not used to this shit anymore.

THAT... is gonna change.

Had the wrap on for most lifts up to 80, but then the straps went on and no more wrap. Felt the weight ov 115 for a good time, and 120 briefly, and while the wrist isn't all warm and fuzzy about it, its not terribly uncomfortable anymore either. BIG win.


BENCH ROWS
135x6
135x6
160x6
185x6
195x6 (PR) sad, but true
185x6
185x6
185x12 (PR) rep-out

Still wish i could use some weight on these. GREAT exercise... but i will always question the validity ov a movement variant that only allows maybe 40% ov the base movement. Read: 195lbs aint building shit.


DB CURLS
15x8
20x8
25x8
30x8
35x8
40x8 too much pain to continue...

15x8 DB SIDE CURLS
25x8 same

After those rows, which i still had to strap up for, there was NO training arms without severe forearm pain. I took my wrist wrap and practically made a buckler out ov it, mummifying my upper forearm, which made it almost bearable, but not enough to hit any real weight.


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235kg olympic total already. Climbing every week. I wonder how long it'll take to get back to 276...??? The C&J will likely need a tad more time to see big weights, but i'm hoping to make up for it in the snatch with that 130 i HAD 2 years ago right before the injury. 40kg to go, and i haven't maxed out my snatch yet, or even started cleans or split-jerks yet. Time to get serious. This is good... already i'm starting to lose interest in benching... hahahahahahahahahahahahahahahahahaha

Damn that felt good. Some ov those were damn good lifts... like 7.5 even 8-good.

Bodyweight took a serious blow today... 227 (only 232 on gym scale). That fucking sucks. Not sure what kind ov voodoo that is though... i was looking fucking savage in the mirrors tonight. I looked more like 237...

Judas
11-25-2012, 04:32 AM
Whatever fire that was burning under my ass last night had cooled to an ember tonight. Like the last couple snatch efforts, tonights C&J became just about getting under some weight. Form is pretty bad i think... there is a LOT ov rust there. Not sure why tonight was so bad... if i had to guess i'd say it was pure mental. Fucking cleans...


OLYMPIC


SNATCH ( long pause in hole )
20x3 (2 sets)
43x1 (4 sets)
50x1 (3 sets)
55x1 (3 sets)
60x1 (2 sets)
65x1 (2 sets)
70x1 (2 sets) (56%)

---(16 total reps)---

Wanted to go heavier, as again, the wholesome goodness did not stop at 70, but tonight was about the C&J, and i have to bench/squat/deadlift/press heavy tomorrow.

Snatches were a tad off tonight. Some hidden fatigue from last night? Very possible. Most were 'decent' though, and nothing was remotely difficult.


CLEAN & JERK
50x2 (2 sets)
60x1 (2 sets)
73x1 (2 sets)
84x1 (2 sets)
93x1 (2 sets)
102x1 (2 sets)
110x1 powerclean... semi-intentional?
120xO no confidence
120xO same
120xO same
102x2
105x2
107x1
110x1
113x1
115x1
117x1 (260lbs) heh... powerclean again... in a way thats a good sign... (78%)

---(27 total reps / 14 over 70% / 5 over 80%)---

The BIG fail on the first peak was simply too much too soon. Confidence is a big issue with my cleans, and if its not 100% its gonna be a pull and a drop. Could have EASILY C&J'd 120 tonight, on the first pass (with more increments) or on the second pass... though i quit at 117 because they were getting a bit ragged.

Having felt some weight, and clearly destroyed that 100kg block the injury left me with, i am now free to do some technique work. Like the snatches... a shit-ton ov technique and speed work around 65-70% until i have my form back... or preferably, get better form... and then i'll be ready to ascend again.

Fucking incredible power though... even tonight, and the DOMS from those pulls 2 days ago made an appearance tonight. That bar was getting whipped savagely tonight. FUCK i wish i could apply this power... i'd be C&J'ing 180.


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And a new development in the gym... a new face showed up on the leaderboard... with a lift above mine. Some new guy put up a 130 C&J supposedly... though i find it hard to believe. Very few people in this town even know what the rules ov the lift are. We shall see. I wont be in 2nd place for long...

Bodyweight is careening right off that fucking cliff... 226 today. WHAT THE FUCK??? I cant have this. Not at all. My diet hasn't changed a hair. I'm fucking PISSED.

Judas
11-26-2012, 03:52 AM
Well then... thats the end ov this 7-day week bullshit. My body is used to that day off... i NEED that day off. This week was 10-PR bench/squat/deadlft day, then heaviest snatches in 18 months day, then heaviest C&J in 18 months day, which would then be followed by a day off. Well... because i have one less day a week now, that day off (which i BADLY needed) became my next heavy bench/press/squat/deadlift day. Tonight was 17 different kinds ov brutal. Fuck me.... never again.

Further... i've been wanting to do this 7-day week BS because a guy i'm training wants to have certain olympic lift days, and another guy i train with wants certain bench days. So i figure it all out... and guy #1 quits training altogether... and guy #2 is STILL "gotta switch it up every fucking WEEK" guy and wont commit to a day anyways. Fuckit. They can goddamn plan their schedules around MY shit now. Not like i'm not used to training fucking alone all the time anyways. Fucking faggot town.


BENCH und PRESS und SQUAT und DEADLIFT


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
350x1
375x1
400x1
415x1 still pretty strong... Lots more, even tonight. (90%)

WHERE... the hell was my bench strength tonight. Couldn't set up, couldn't stay in my set up, couldn't stay loaded at the chest and the power was just not there. One less rest day than usual since last heavy bench, plus heavy snatches the day after, plus heavy C&J the day before this. Bad. Had no upper back at all tonight, and without the usual rest day before benching my elbows hurt more than usual. Never again. Still... even in this horrid state, i could have pushed another 20lbs...


PRESS
95x8
135x4
160x2
185x1
205x1
225x1
245x1
260x1 way... too... fucking... HARD. (95%)

BEHIND NECK JERK-GRIP PRESS
135x6
145x6
155x6
165x6
175x6
185x6
195x6
205x7 FUCK! missed the 8th. (PR attempt) (85%)
185x6

Good lot ov solid work. Kept form perfect, and this time kept them 100% olympic-specific, so on full foot, back arched and head way through for a more severe body-lean while pressing behind. Shoulders were trashed after this. Was going to do my delt-destroyer scheme tonight... but what i did was possibly enough to thwart any snatching tomorrow. Doing that would have nixed it completely.


BACK SQUAT
135x5
135x5
185x3
275x3
325x3
375x3
425x6 way harder than it should be... (75%)
425x6
425x6
385x12 (PR) another 'new' range to PR in...

Wow. I have not felt that uncomfortable fatigue/pump in my legs for literally years. Obviously could have pushed a ton more, but this is supposed to be lighter, stricter, hypertrophyer leg building... nothing more. Went a bit too heavy tonight maybe. Legs were NUKED well before i did that 12-rep set.

Using more rep-ranges for PR's now... 6's, 12's, 15's, even 20's. Yep... bringing back the ol' supersquat. Working up to it though.


ROMANIAN DEADLIFTS
135x5
225x5
325x12 (PR) another 'new' PR
350x12 (PR)

Way easy. Even with legs so knackered i can barely walk. Wanted to load 4 wheels for the 12 sets, but i'll save that for next time.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


I'm teetering on the fence about starting an actual squat program... something to keep me on track for hitting my goals. I've come to not like programs for anything but bench, and maybe olympic lifts in certain occasions, but it might just be the kick i need right now. Besides... it would start a lot lighter than i've been going.

Ugh. My upper back feels like its been whacked by Thorgrim's 100lb maul...

HOPEFULLY... i'll be recovered enough to do THIS tomorrow... (maybe with a bit less weight tho'...)

http://www.youtube.com/watch?v=xUDGO2HGaBk

Bodyweight back up a bit today... 228lbs. I fucking hate this. Cannot lax my vigilance for a fucking SECOND without losing 4lbs. This is supposed to be my easy time...

Judas
11-27-2012, 05:52 AM
Tonight was hard... but i did win a small battle, and its the little victories that add up that are going to bring back my Olympic lifts. Mobility was very labored tonight, and i gave myself goddamn 90 minutes to pre-stretch and do mobility work. That sounds excessive, but i'd also just eaten a big meal, and for ONCE there were a couple interesting people to bullshit with in there tonight.


OLYMPIC und MEAT


SNATCH'N . . .
20x3 (2 sets)
43x1 (6 sets) HOOK GRIP!!! (still pausing in hole)
50x1 (5 sets)
55x1 (2 sets)
60x1 (2 sets)
65x1 (2 sets)
70x1 (2 sets)
75x1 (2 sets)
80x1 (4 sets) first 2 attempts were powered, caught low, but still not down fast enough
85x1 (2 sets) Last ov the hook-grip snatches tonight. (powered both)
85x1 (8 sets) Powered 1st, my sticking point for tonight, technique wise.
90x1 (200lbs) (72%)

---(36 total reps / 1 over 70%)---

This was a decent power night... i could have moved quite a bit more than 90 tonight, but my technique was failing at 85, due to mobility (due to last nights press/squat/deadlift volume-orgy). Was having trouble keeping my first pull clean and strong... and that sets the tone for the rest ov the lift.

But... the good news... i was hook-gripping snatches. First time hook-gripping more than 55kg in years. 85 felt very tentative... enough to strap up later for it. But i'm sure i can figure this shit out.


HAMMER-GRIP CHIN-UPS
x6
x6
x6
x6

BAND-ASS PULL-UPS
x4

And that was after two failed attempts without a band. I have lost a LOT ov ground here. Absolutely pathetic. The hammer grip ones weren't much to brag about either. No bicep strength at all.


BARBELL CURLS
55x8
65x8
75x8
75x8
75x8

Also pretty pathetic... but i'm getting sick ov DB work. I suppose 80lbs ov barbell curl is worth more than 40lbs ov DB curl any day...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Skipped back-arms today... let the elbows quit bitching for a short time anyways. Fuck... what a mess... cant train my biceps OR triceps right now. And cant grip enough to do a good olympic lift.

Bodyweight at 228 again today. I hate eating. Sure would be nice if i could be competitive in the 100kg class...

Judas
11-28-2012, 04:31 AM
Six days in a row ov heavy... pretty much max lifting every day. I'm not doing this again. Was beat today from the moment i got outta bed (after 10 hours sleep mind you). Spent quite a while stretching/mobilizing/warming up... still didn't quite net me much.

Shitty workout.


OLYMPIC und SQVAT


SNATCH'N . . .
20x3 (2 sets) wow... even barwork is off today...
43x1 (5 sets)
50x1 (4 sets)
55x1 (2 sets)
60x1 (5 sets)
65x1 (2 sets)
70x1 (2 sets) yeah fuckit... even these aren't consistent tonight... (56%)

---(20 total reps )---

Too fast, too slow, too stiff, too loose, pain, no pain, fuckit.


CLEAN & JERK'N . . .
50x2 (2 sets)
60x1 (2 sets)
73x1 (2 sets)
85x1 (5 sets)
90x1 (8 sets)
95x1
85x1 bad... Yeah, these are worse than the snatches tonight... and its only goddamn (63%)

---(23 total reps)---

This was supposed to be a solid block ov consistent, easy, as perfect as possible technique work... at 60-65%, but it was anything but. Hard, heavy, powered, not, all over the fucking place. Even a very near miss with 85. Fucking waste ov time.

Either i suck THIS BAD at cleans, or the constant stress on my arms (with no less than 6 injuries on both) is limiting improvement, or i am as beat as i feel after 5 days ov brutality... i dont know. But tonight... i fucking SUCK at cleans. Even the jerks sucked. Ugh.


FRONT SQUAT
135x3
185x2
225x2
275x2
315x1
345x2
365x2
385x2
405x2 (missed 3rd) AGAIN!!!! Fuck. (87%)

Wow... cant triple 87%. I dont know how many times that 405x3 PR is going to stiff me... but its getting nemesine. To be fair though... i had the strength tonight, and was even staying awake enough to do it, but i simply lost tightness in the hole on #2 and didn't regain it restting for #3. Fuckit. Still not bad for how beat i was. Goal tonight was 375lbs.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Now my day off... and back to the glorious 4-day week. Maybe if the stars align today i can get in a solid 14 hours sleep and reset my clock again. Its only getting heavier from here.

Bodyweight up to 230 again. This is good. Legs particularly looking beastly. Maybe its a pump? Maybe my program is working already.

Judas
11-30-2012, 02:59 AM
..........

Judas
11-30-2012, 05:36 AM
VERY frustrating session. Started out well enough, went in there with clear goals in mind, but about halfway through (halfway through what i actually did, not what i had planned to do) i just ran out ov steam... in a big way. Got soooo fucking hungry my stomach felt like it was eating itself. Then i just got extremely fucking angry... because i've been hungry all week, and now its even getting bad enough its ruining my important workouts...


BENCH und OLYMPIC und SQVAT


CAMBER BAR BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1 (PR) i guess i've never actually gone above 315 before?
370x1 (PR)
385x1 (PR)
405x1 (PR) off 1/2 board... VERY strong?
320x6 (PR)
325x6 (PR)
315x6

The goal was 405, but i was quite honestly expecting closer to 385. By the 370 set i pretty much knew 385 was gonna be the last one, but then they just got easier. Cant explain it... even before i racked the 405 PR i smoked i commented that it could have been 420 tonight. That is a solid 2-board BELOW my chest level.

Rep sets were hard. Stared using the board on the 405 set, as coming right down to the chest with that bar actually makes my shoulders come OFF the bench... which is healthy like cancer. Seems a 1-board is the lowest i can get without tearing up the shoulders... 1 or even 1/2 board. So back to that i guess. Still 2-boards lower than comp level.


3-BOARD BENCH
225x3 / 315x3
385x3
415x3 holy fucking HARD! (92%)

Clearly, again i have underestimated the effect ov the mighty camber bar... I had NOTHING left for boards. And i only even did 3 sets ov cambers. I could barely even finish 415, grinding it right out. Even 385 was a LOT ov work. Fucking WEIRD.


SNATCH PULLS ( High )
43x3
52x3
60x3
70x3
85x3
95x3
105x3
111x3 even this is heavy...???
125x3 (275lbs) barely. (77%)
105x3 (3 sets)

---(36 total reps / 3 over 70%)---

Okay, the cambers trash the SHIT out ov my upper back... but 110kg was heavy...??? Idea was to stay light tonight, stay well within the explosive zone. 125 was too heavy for that tonight. The 105's were all crisp.


BACK SQUAT
135x5
205x3
225x1
325x1
375x1
425x1
465x1 yeah... fuck it. (82%)

Fucking hungry, and fucking pissed. Nothing good was going to come ov this.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Being poor sucks. Having a wicked camber bar bench doesn't make it suck any less.

Bodyweight 230.5lbs today, heavy on the gym scale too. Just ran out ov food yesterday though... so expect that to go dooowwwnnn...

Judas
12-01-2012, 03:59 AM
Another shitty one... Its been a pretty goddamn bad week outside the gym, but i can still usually put together a good session or two regardless. Was moving good enough tonight (though knees felt a bit thick) but it was just the power was was not there...


OLYMPIC und SQVAT


SNATCH'N . . .
20x3 (2 sets)
43x1 (5 sets)
50x1 (3 sets) HOOK GRIP!!!
55x1 (2 sets)
60x1 (2 sets)
65x1 (2 sets)
70x1 (5 sets) keep losing my line here... This should be easy...
75x1 (2 sets)
80x1 (2 sets) one was powered
84x1 (2 sets) again
89x1 (2 sets) both powered... fuck. ( last ov the hook grips)

70x1 (2 sets) second was Holy fucking GOD DAMN! best snatch in AGES... Like Aukhadov-good...
75x1 also VERY good!
80x1
84x1
89x1
93x1 powered
98x1 powered
102x1 powered for FUCKS sake...
107xO weak
107xO no commit
107x1 ugly...
112xO (2 attempts) no commit...
112x1 (247lbs) not terrible... (89%)
117xO
120xO
120xO closest yet...
120xO

---(46 total reps / 16 over 70% / 11 over 80% / 4 over 90%)---

Well then... GRIP... is still a severely limiting factor. Hooked 'em up to 90kg, but by 84 it was tenuous enough to have to modify my pull... which causes ALL kinds ov other issues, not the least ov which is powering everything. Strapped up and suddenly everything light was slick and wicked. When they got heavy i think i was just getting a tad fatigued, as every one was just a bit lower than the last. Aside from just cranking the fuck out ov it and powersnatching more... 112 was my upper limit tonight. That power i had last week when i did 115 was just not there tonight. Gotta figure out WHY...

Should have been a good night...???


BACK SQUAT
135x3
185x3
225x2
275x2
315x2
365x17 (PR) supersquat attempt... (64%)

Legs were trashed before i had a plate loaded... hip-flexors and hams especially, so my plan was already out the window. The new plan became 'lets get the fuck out ov here ASAP... but still MASH the legs'. So i finally manned-up and tried a supersquat. Its been literally 4-5 years since i've tried the sadistic 20-rep hell. I would have had this tonight too... but on the 15th rep my quad started to spasm WHILE i was under the bar... and i mean bad... enough that i had to go into rep 16 with NO set-up... i got 2 more and it actually started to give out on me... so i racked it.

Fucking cramps/spasms... they're everywhere... This NEVER used to be an issue. I drink easily over a full gallon ov water during a single workout. Looks like i'm going to have to load up on mag-phos before i try these again. I wonder if my body's new hobby ov cramping and spasming during workouts has anything to do with being this lean...???

That said... Holy Mary mother ov FUCK... what a leg pump. For about 20 minutes after i was Tom Fucking Platz. One set did more for these NO-volume-lovin' legs than the usual 6x6 with real weight. I think i've found my new favorite...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Serving two masters again... this leg-mutation quest is already killing my olympic lifting. The camber bar bench doesn't help though... that might be the ONE bench variant that cuts into my olympic mobility with any real effect. I am growing though... save my arms, which i've not trained in a couple weeks now.

Bodyweight 230.5lbs today.

Judas
12-02-2012, 05:28 AM
Those supersquats yesterday were brooootahl. I was walking funny till i went to bed. Woke up fine though, and after only 30 minutes stretch/mobility i was moving fine. So i went ahead with my new program... the same program that pushed my nemesis lift... the CLEAN... past its 21 month plateau ov 135 and past the mental block 140, ultimately taking me from 135 to 157kg. Probably wont get that far again this time, as after a couple months i'll have to switch back to a powerlifting split, but it should keep the numbers up this time.


OLYMPIC


CLEANS
52x2 (2 sets)
60x1 (2 sets)
70x1 (2 sets)
80x1 (2 sets)
90x4 (5 sets) added jerk to the last rep ov sets 1, 2 and 3. Why not... i had an audience... (58%)
94x1 w jerk
99x1 same
102x1 pretty clean C&J 68%)

---(33 total reps)---

Risky starting this big volume shit without first isolating whats exactly wrong with my cleans... so i risk drilling bad form... but i'm sick ov the mental bullshit with them again, and this program is how i destroy 'psychological gravity'.

The singles after are ONLY going up to a solid, clean, comfortable daily max. Can do quite a bit more... even beat to shit as i was tonight (even before i started, the legs and back were pretty beat).


JERKS
60x2
60x2
72x2
84x2
93x2
102x2
107x2
110x2
110x2
110x2 (66%)

---(20 total reps)---

These were hard. Been having a hard time with jerks in general lately... finding them quite heavy to hold overhead... even weights i can strict press. Rust is a big factor... but 110 should not, ever be heavy for me.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Not sure how i'm going to split all this up... doing a camber bench/snatch/cleans/back squat program all at once, with HEAVY volume on cleans and squats is a nightmare recipe for overtraining and possible death. Add the jerks and deadlifts and i'm going to have to work some serious split-magic to pull this off... even working in the 60% range.

Bodyweight 229lbs today. All this olympic volume is also going to cripple my weight-maintenance efforts...

Judas
12-04-2012, 04:19 AM
Pretty solid night tonight, though had to split it up to go back home for a minute, and while i was there ate some food. Forgot the plan though... was supposed to jerk after bench.


BENCH und SQVAT und DEADLIFT


BENCH
45x20
135x10
185x4
225x2
275x1
315x1
345x1
375x1
405x1
425x1
440x1 heh... not fuckin' bad considering the weight loss and general lack ov enthusiasm for benching tonight. Had more. (96%)

Only did comp bench because Nukie was benching too. I was supposed to start with camber bar. But i figured i'd test out my max bench tonight... give a baseline for the mini-program i started tonight. Had 445-447, maaaaayyybe 450?


CAMBER BAR BENCH ( 1-board)
135x6 / 225x6
275x6
280x6
285x6
290x6
295x6 (73%)

Nice and strong, solid, easy... just like a program should start. Maybe a tad TOO easy... as my true all-out 6-RM is about 340x6, but i've got a lot more going on than bench right now...

Also back to using a 1-board, which i hate to do (reduces the ROM), but otherwise this exercise just tears up the shoulders. Should still have some wicked carryover.


BACK SQUAT
135x8
185x4
225x3
275x3
315x3
365x3
365x20 (PR) sick... (64%)

A LOT easier than last time. Went something like 9 + 4 + 4 + 2 + 1. Easy enough that i could still smash out an absolutely perfect olympic back squat for #20. The mutative effects ov these are immediate. I love it. I also love that i can do actual squat volume again... literally... until a few months ago its been YEARS.


=====( 30 minute break )=====


SLDL ( offa 6" box dammit )
135x6
225x6
315x6
370x12 (PR)

Went for the bare minimum PR tonight... as it was it took 30 minutes for my legs to stop vibrating after the supersquat. Pretty easy PR though, and i knew despite how it felt... that it would be. Would have loaded 375 or 385, but i actually want to snatch half decently tomorrow.


PRESS-DOWNS ( straight bar )
60x10
90x10
120x10
150x10 (5 sets) Probably the limit weight for keeping the elbows happy.

So i made 'em as hard as i could... which pretty much only resulted in an epic pump... which will happen when you hit the arms for the first time in a month. Happy enough to do even this.


CABLE KICKBACKS
30x10
45x10

Too cooked to do even these... but again more ov a lets not piss off the elbows issue.


BARBELL CURLS
55x10
65x10
75x10 (3 sets)

Happy to be able to do this too... pretty pathetic though. Could have gone heavier, or done more work, but THESE were about not pissing off the forearms. Maybe i'll be able to HOOK something tomorrow.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Tonight i learned that its those goddamn camber benches that are ruining my upper back for weightlifting. I could actually feel the fatigue halfway through my work sets. I'll give it a couple sessions to see how bad it gets, and see if i can juggle them into the split better... but if they wont let me weightlift i'll have to drop them from the split. That would suck. Damn happy about that 440 strict bench though. That WAS my goal for tonight... but i wasn't optimistic after the recent weight loss and lack ov attention to it. My goal for February 1st is 230lbs and a 440 bench. If i can maintain what i did tonight i'll be stylin' for Nationals in June.

Bodyweight sunk yesterday to 227, back up to 230 today, though light on gym scale. Bet i'm light again tomorrow...

ljosaitis
12-04-2012, 12:24 PM
With my bummer shoulder mobility I couldn't imagine trying to be good overhead while the cambered benches tightened up all my anterior bits.

krazylarry
12-04-2012, 01:06 PM
20 rep squats, sounds like some one is turning into a BBer...

Judas
12-05-2012, 06:02 AM
What a miserable shitshow. One could easily dismiss it as yesterdays bench/squat/deadlift volume-Hell coming back to haunt me... but that wasn't even it. An acute shoulder tweak deep under the roto-cuff i've never felt before started when i was doing dislocates, the wrist... which has been pretty good lately was just miserable, and the other shoulder protested the snatch volume with its new weapon... an odd acute fatigue at the roto-cuff. Grrr...

But more than that... it just would have been a lot better with another set ov eyes there... something was off.


OLYMPIC


SNATCH'N . . .
20x3 (2 sets) wow... fuckin' fast...
43x1 (6 sets) wow... fuckin' fast... all hook grip tonight...
50x1 (5 sets) wow... fuckin' FAST!
55x1 (2 sets)
60x1 (2 sets)
65x1 (2 sets)
70x1 (2 sets)
75x1 (3 sets)
80x1 (4 sets) probably should have stuck at this weight tonight...
84x0 idiot
84x1 (6 sets) 185lbs. And this is HEAVY tonight...??? (67%)

60x1 (4 sets)

---( 37 total reps)---

Only my second full session with hook grip, so perhaps that is where teh suckage lies... but its hard to say. By the time i dropped back down and strapped up to see if it was indeed the grip limiting me, my knees started to remind me ov the supersquat last night. Amazing how i can go from sooo fucking good to sooo fucking bad so quickly. I really should consider my snatch max about 80kg right now... because anything over that is either just lucky or ugly.

Another thing i did tonight was to move my grip in ever so slightly... about 3/8" per side, to allow myself a better grip. I still slide the grip out to against the collars as it goes over head. Maybe next time i'll try a little closer yet... as it seem my hook grip limits me to around 70-75kg.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


So good yet so bad. The light shit was clockin'... and barpath/positions were perfect... and i mean they felt better than ever before. I was moving like Aukhadov. Why cant i do that at 85? 100? 110? 125? Fuck... its not like even 125kg is a lot ov weight... for me anyways.

Bodyweight 231lbs today, 235 on gym scale too... goody gumdrops.

Judas
12-05-2012, 06:10 AM
With my bummer shoulder mobility I couldn't imagine trying to be good overhead while the cambered benches tightened up all my anterior bits.

Actually, i find (after years and years ov pushing the limits and testing the boundaries... PR bench vs PR snatch) that the bench really doesn't hamper me that much for snatches. Sure, doing shit-tons ov volume and assistance and especially heavy DB's will have its effect, just benchin' seems to still let it happen. The camber bench though... is still an unknown. SO FAR it just seems to ruin the upper back... even more than benching say, 40 more lbs did. That kills olympic power next day, but doesn't hurt the mobility too bad. I'll give it another 2 sessions to see if its indeed what is happening. It literally MUTATES the pecs though... but again, like bench, because its so far removed a plane (practically decline bench plane vs behind the head overhead plane (think overhead but with big lean forward, like Marcin Dolega) it doesn't seem to affect mobility too badly.

Now, presses... ironically its the presses that kill me for overhead. Thats actually an olympic assistance movement, and it kills my snatch/jerk. Do a lot ov press volume and i'll be stretching two hours the next day.

Judas
12-05-2012, 06:13 AM
20 rep squats, sounds like some one is turning into a BBer...

No... someone is just sick ov a squat plateau lasting 5 years now because my legs have not grown an inch in that time.

Someone wants to squat 700lbs.

Judas
12-06-2012, 06:01 AM
VERY good session tonight! One ov those ultra-rare "Eureka!" sessions where it all comes together...

PLus... i finally, after 8 1/2 years ov lifting, learned what it was like to be a GEAR-WHORE....


OLYMPIC und SQVAT


CLEAN & JERK ( well, mostly cleans... )
52x2 (3 sets) wow... rough...
60x1 (3 sets) better...
70x1 (2 sets) okay... THE ROOT OV THE PROBLEM HAS BEEN ISOLATED
80x1 (2 sets) COME OUT MOTHERFUCKER!
90x1 (2 sets) COME OUT MOTHERFUCKER!

95x4 (just cleans) COME OUT MOTHERFUCKER, LETS THROW DOWN!!! (60%)
95x4 (jerk last rep)
95x4 (just cleans) better yet...
95x4 (jerk last rep) even better...
95x4 (just cleans) BEST set by far!
100x1 Clean & Jerks from here on...
105x1 this could have been tighter
110x1 Drop-lock-squueeeeeeezePOW!whipunderSLAM!upstraightPOW!rackhardyoingyoingyoingSLAM! Nice. (73%)

---(28 total reps / 2 over 70%)---

Had a nice long chat with my coach, David, before going to the gym tonight. We both agreed on what i was doing wrong, what needed to be done to fix it, and what the final product should look like. Took a full hour to get those knees moving full ROM (damn supersquat), and then took till at least 70kg to get the rest ov the body moving right, but once i hit that i was cleaning fucking brilliantly. By that i mean, i have almost NEVER been impressed by my cleans, but tonight i was.

Doing them properly is goddamn fucking HARD. I think literally half my strength is used fighting mobility limitations to keep extreme positions. This is 'invisible' strength that VERY few coaches understand, let alone see, and its something i need to work even harder on than i already did. Our standard is set extremely high for technique at Prometherion Barbell, and there ARE points for style... and tonight, i finally scored some fucking points.

Another KEY victory won tonight... my 'perfect form' PR in cleans is now higher than it is in snatches... percentage wise, and that took all ov 4-5 sessions. If i can keep this form up adding 2.5kg a week, i'll be cleaning 115x5 perfectly by February. That would be huge.


FRONT SQUAT
135x3
185x2
225x1
275x1
315x1
315x1 (put on 'IPF raw legal' knee sleeves...) and WOW.
345x1 hahahahahaha
375x1 ahahahahah
405x1 ahahahahahaha
435x1 i actually had to drop this at the top, as i was blacking out, but was well past sticking point (so i'm counting it)
385xO pain...

Okay... anyone still claiming knee sleeves (worn in a too small size) are NOT gear can BLOW ME. The second i had these on (women's 'small') i was being shot out ov the hole noticeably. Bodyweight squats were hilarious. And after all those cleans, that beat to shit my hip-flexors, knees and back i was on my way to front squatting a PR... despite being WELL past my meet-high, in the middle ov a supersquat program, after HEAVY olympic volume, and on a decidedly 'weak' day. The blackout issue was back though... which i've not had to deal with in ages. Was gonna rip off a 385x5 'cheat PR', but halfway down my knees both tweaked and i aborted. Ironically... something about those sleeves made my knees feel kinda ill.

When i walk with these things on my lower legs 'flick'. Raw my ASS. I suddenly feel a LOT better about my 610 RAW squat. These aren't even the smallest size.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Damn i LOVE clean breakthroughs. My nemesis exercise is but a program away from being a strength. Attacking it EXACTLY the same way i attacked my bench weakness is having the same result. I am soooooo close to just saying fuck powerlifting and going at this 100%. I could still compete in June, i'd just be a bit behind the 8-ball again. Hmmm...

HMMMMMMMMM.... . . . . . .

This whole knee-sleeves experiment (and a successful one, proving outright what i've been saying all along) is certainly not endearing the sport ov powerlifting to me any more either...

Bodyweight 231lbs today, though light at gym. I'm getting pretty wary ov training olympics while being this lean... even at these low work percentages.

Judas
12-08-2012, 09:08 AM
Pretty shit workout for a day one... day ones are always solid. Still got a sneaking feeling that its the camber bar bench killing the rest off. Things were going well until i was done benching...


BENCH und OLYMPIC und SQVAT und DEADLIFT


STRICT BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
375x1
405x1 enough for tonight... keeping it light. (87%)

Again... started with comp bench because i was working in with someone else doing it.


CAMBER BAR BENCH ( 1-board )
135x6 / 225x6
285x6
290x6
295x6
300x6
305x6 (75%)

Easy. And again... can feel the upper back fatiguing after the 2nd work set. Damn.


JERKS
43x2 (3 sets)
52x2
60x2
72x2
72x2
84x2
93x2
98x2
102x2
107x2
112x2 not good...
112x2 not much better
117x2
120x2
125x2 actually pressed out 1st rep
125x2 (275lbs) ugly. (75%)

---(36 total reps / 8 over 70%)---

Okay... where the FUCK have my jerks gone. What complete, utter shit. Like the other two olympic movements... was doing fine form-wise up to maybe 60%, then pain started to get in the way. I'd estimate tonights max at maybe 130 or 135. What a joke. Elbows dont like the catch, forearms dont like the drive, lower forearm doesn't like the stabilizing. Fuck.


BACK SQUAT
135x6
185x4
225x3
275x2
325x1
375x1
375x20 (PR) Holy goddamn fuck Jesus Christ sonovabitch bastard that was hard. (66%)

Knees bitching didn't help. Couldn't smarten them up tonight either. Just fucking brutal. Thats the hardest i've had to work on a squat (#20) in literally years. Went 10+4+3+2+DEATH. Wow. Shouldn't have been that hard...

Was still able to knock out a single perfect olympic rep for #20 though... so there's more yet.


ROMANIAN DEADLIFT
135x6
225x6
315x6
385x12 (PR) still too easy... even after that supersquat (66%)
365x15 (PR) this was harder...

Fudged the form just a bit with these... but only to make them use a bit more hamstring. So less olympic carryover (not why i'm doing them now) and more hamstring terror. About halfway between a RDL and a SLDL. Ouch.


PRESS-DOWNS ( straight bar )
60x10
90x10
120x10
150x10
165x10
165x10
150x10
150x10

Still well into de-load intensity here... but doing them uber-strict and slow makes for a wicked pump anyways. We're just maintaining right now.


BARBELL CURLS
65x10
80x10
80x10
80x10

Not strict, not cheat. Just curls. These felt surprisingly less than agonizing. I would have loaded more, but i dont want to piss off that forearm any more before 2 days ov olympic lifting.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Hrmmm... sadly... i think the camber bench may have to go. Gonna just do normal bench next week, then jerks after... and see if things are better, and decide then. Supersquat was supposed to hit 385 next week too... for the all-time city record (set by my old powerlifting guru)... but holy sheepshit that set was brutal today. I'll have to feel better going in next time to attempt it. I'm not doing all that work to fail at 18 reps or something stupid.

Bodyweight 229lbs today, though heavy on gym scale.

Judas
12-10-2012, 03:45 AM
Last nights session.

THE PLAN... was go go to this Christmas party i got invited to literally the night before, spend a couple hours there, have a drink or two, then hit the gym later, around 11 PM maybe, and do some snatch'n. Well then... 6 hours and quite a bit more than 2 drinks later i'm back home, its 2AM, and i really just wanna crash and lounge... I'm actually lazy enough at this point to watch TV. BUT... my enemies do not rest. They do not take nights off. They do not sleep. So i went to the gym, threw some EC in my energy drink, did a bunch ov stretching and mobility and by 3AM i was off. Finished at 4:45, and holy fuck i am glad i went in. Haven't had that much fun in a long time.

The best part was, really... i just was in the mood to listen to some really loud fucking music. The wicked-fast snatches were just a bonus....


OLYMPIC


SNATCH'N . . .
20x3 (2 sets)
43x2 (3 sets)
50x2 (2 sets)
55x2
60x2
65x2
70x2 (5 sets) technique stuck here for a bit, but i figured it'd be just as easy to work it out with 75 than 70, so...
75x2 (6 sets)
80x2
84x2 (2 sets)
90x1 (8 sets) 200lbs (72%)

---(52 total reps / 8 over 70%)---

Was as pliant as i was going to be after only 30 minutes stretching... and even another 30 didn't get me any better, so i started. Had some wicked speed tonight, but the mobility issues dogged me. When i hit 70 i was just not hitting the right positions in the catch... too much lean. Thought about that, and about my recent awesomeness, and realized that with the straps i was using tonight my grip was back out at the collars... so i moved it in. Voila... just like that everything was more upright, from start to squat. We've often wondered if moving my grip in a bit might be better for me, but it was moot, as i didn't have the flexibility to even do it. Apparently... now i can. And apparently, it IS better.

So pretty fucking rad for having just done camber bar bench volume and an E-P-I-C supersquat the day before. God DAMN i wanna quit powerlifting again and see where this new mobility and power gets me...

Further, though strength was definitely down by 4:30 AM, plus the fatigue, i was just clockin' with those 90's. That bar was a movin', and i was flying through the air Salimi-style, and coming down hard. SOOOO much win tonight... even if the form was a tad strained.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


First workout with reps too... and they weren't really any harder than singles. Mr. Shoulder was being a dick the whole night though... just chronically fatigued in the rotator cuff... which is not a good sign.

Bodyweight 229. Heh... and though my party buzz was gone by the time i was training, i wonder how that may have affected my power tonight. I sure as hell was having a good time in there though.

Judas
12-10-2012, 04:09 AM
Aaaaannd tonights session...

I dont know just how much my mobility and athleticism is affected by 20-rep squat PR's, 12 and 15-rep deadlift PRs, and moderate bench volume (with an extremely punishing variant), but its got to be significant. I give myself a ridiculously long period ov time to pre-stretch and mobilize, which really has no downside other than time spent (decreases DOMS, increases mobility), but its still a considerable effort to strain against mobility limitations. I'd hoped tonight would have gone better... but it started not so great, and only ended well. I'll take that.


OLYMPIC und SQVAT


CLEANS ( no jerks tonight... give the shoulder a rest )
52x2 (3 sets)
62x2
72x2
84x2
89x2
94x2
98x4 (4 sets) 1-2 decent reps in each... Fuck.
98x4 all good.
102x1
107x1
112x1 grrr... not good.
112x1 better
117x1 (260lbs) one ov tonights best actually. (75%)

---( 41 total reps / 3 over 70%)---

Lack ov hamstring strength tonight... which sounds funny coming from a guy with a 585lb Romanian deadlift (trying to clean 220lbs), but the form just fought me coming off the floor. Frustrated, had a lil pow-wow with myself after the 4th work set and then it started to happen. Was popping it a tad low. Still not really moving my feet, and i wonder if that will ever really happen like i want it to without being able to full-grip the bar into rack position. Hmmm... The singles were decent at least, and the 117 top set wasn't terribly difficult, despite the fatigue (from last 2 days), and the 90 minutes ov cleans beforehand. Had a decent amount more, but that was gonna be the last 'nice' one.

Then it dawned on me... that to be able to clean perfectly, i'm going to have to re-learn my front squat... AGAIN. Not that my form is bad... but its still slightly different than my front squat form IN a clean. SOOOOOOO... i have a brand new exercise to play with...


'DR' FRONT SQUATS
225x1
275x1
295x1
315x1
335x1 (PR) (152kg)

Okay... these... are fucking HARD. Without going into detail... these are just Olympic front squats, with exaggerated perfection... hyper-upright, ZERO bend out ov the hole, elbows at 90 degrees, slow descent and quick pause slightly above rock-bottom (to ensure full tension), and a concentric so perfect the Chinese would take note.

So far now my 'new' clean form max is 117, and the front squat is 152. From now on this is the only ratio i'm interested in. Lets just forget that i've front squatted 210 and cleaned 157.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Some truly inspiring progress the last two sessions. Been doing my homework lately... a LOT ov homework... and i think its starting to pay off. Coach might just be pleased...

But holy FUCK is it hard to lift like this. Where the hell was I 5 years ago? If I could have coached myself 5 years ago i shudder to think where i'd be now. I wouldn't have taken TWO YEARS to be able to get under a full clean, and i wouldn't be just learning about this IMPORTANT shit now. No other coach has been able to come close to explaining things to me in the way they NEEDED to be explained. Its little wonder why so very very few elite lifters on the world stage have truly amazing technique.

Bodyweight 230lbs. I'd like to think the wheels are growing in all this... but the scale wont budge, and i'm not getting any leaner...

Judas
12-11-2012, 02:53 AM
Day 4... usually a rest day, but i had a couple hours to kill tonight, and decided to go play a bit more. Really, it was more about the stretching and mobility work than any actual lifting tonight... cant get enough.


OLYMPIC


SNATCH
20x3 (2 sets)
43x2 (5 sets)
50x2 (3 sets)
55x2 (5 sets) not getting anywhere here...

---(16 total reps )---

Was kinda shut down by shoulder and forearm pain tonight. First time the shoulder has crossed that line into near-pain, so i let off. Due to that, the line and everything really was inconsistent, and seeing as this was just a bonus mobility session that was enough for me.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Doesn't seem to matter how, why, or what way i approach it... skipping my day 4 rest day ALWAYS backfires. I really should skip all upper body this week and let the shoulder catch up, and the forearm (outer pain, from gripping). But whether that happens or not is in CROM's hands...

Bodyweight 230lbs today.

Judas
12-12-2012, 08:57 AM
A RARE short and sweet day one session. Was in and out in 3 hours, and 20 minutes ov that was stalling my bench as i waited for the pre-workout to kick in...


BENCH und SQVAT und DEADLIFT


SUPER-STRICT BENCH ( 1-second pause / 1-second concentric )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
375x1 Hmmm... not gonna get 405, or even much less in under a second... (92%)

Skipit. I REALLY didn't want to bench today anyways... and only did because Meatshakes was benching too. So this was practically a de-load. Not that benching hurts my buggy shoulder...


BACK SQUAT
135x5
135x8
185x4
225x3
275x2
315x1
355x1
385x1
385x20 (PR) Ugh... (68%)

Big lead-up to this one, but Freakshow was screamin' at me and had some wicked Ear-Torkô blaring, and got 'er done. Was actually easier than last week's 375, probably because i went 8+4+3+2+2+1, instead ov trying to get half the set done in one shot like last time. They weren't as pretty, but fuck it. This is all about mass anyways.


SLDL (OFFA 6" BOX)
135x6
225x6
315x6
405x10 (PR)

These were pretty strong, even after those squats. Cant see this being a PR for me, but the numbers dont lie, plus with a 500x3 best the percentages are about right.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Skipped the jerks because my shoulder is buggy, skipped the arms because my arms are buggy. Short and sweet, and some MEAN ass hypertrophy tonight. Now, lets see if i can olympic lift tomorrow...

Bodyweight 230lbs today. Legs are getting pretty god damn veiny...

Judas
12-13-2012, 04:52 AM
Skipped day 2 this week... laying off all snatching and jerks for a bit, to smarten that shoulder up. So right to day 3 today... cleans. After last nights squat-a-thon and deadlift PR i thought better ov it... but my theory is that if i can train myself to move well and execute proper cleans with this DOMS, then once i'm done the ridiculous squatting i should be gold.


OLYMPIC


CLEANS
52x2 (3 sets)
62x2 (2 sets)
72x2
84x2
89x1 (2 sets)
94x1 (2 sets)
100x4 (5 sets) all good... more or less... (64%)
105x1
110x1
115x1 didn't like this one...
115x1 (253lbs) DAMN good! (73%)

---(42 total reps / 3 over 70%)---

For all the dread and apprehension about attempting to actually clean efficiently and WELL tonight... this was easily one ov my better sessions. Strength was again the issue... and yes, that means i was having trouble clean-deadlifting 220lbs in good form. I did it, but it was a strain. This new standard ov 'perfection' i've set is brutal. SOOOO many cues before the bar leaves the platform i feel like i'm starting all over again. Still... they worked.

Cannot wait to continue on with these cleans after this retarded supersquat stiffness/fatigue has gone. Tonight it was actually the deadlifts i did last night making things difficult, not the squats. Posterior strength was just not there.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Tomorrow is supposed to be day three. but as i'm busy Friday and Saturday shit gets rearranged. So... seeing as squats are getting brutally heavy now, i might just skip the supersquat Friday (supposed to be Saturday), and do another day 3... so another cleans 5x4.

Bodyweight still 230lbs... though i'm getting fat again. Been eating BAAAAAD lately to just get my damn calories in.

Judas
12-14-2012, 05:35 AM
Not a great night at the 'Haus. Probably DOMS still silently haunting my posterior strength. Power wasn't particularly impressive tonight either.


OLYMPIC und SQVAT


CLEANS
52x2 (3 sets)
60x1 (3 sets)
70x1 (3 sets)
80x1 (2 sets)
84x1 (2 sets)
89x1 (2 sets)
94x1 (6 sets)
98x1 (2 sets)
105xO whhaaaaat..???? (tried a full-grip rack... which apparently i STILL cannot do)
105x1
105x1 (231lbs) skipit... knees are making these a lot harder than they are... (67%)

---(29 total reps)---

Just couldn't quite make anything work tonight. Was receiving well enough, for most anyways, but the pull felt off. Didn't feel a lot ov tension or power where i'd expect it, and when 105 started to feel heavy i knew it. Would have double-peaked, but the knees were NOT enjoying dropping under.


POWERCLEANS
60x2 (2 sets)
72x2
84x2
93x2
102x2
107x2
111x2 (245lbs) heh... even without the knee bullshit, still no power. (80%)

---(16 total reps / 6 over 70% / 2 over 80%)---

Pull was off. Thinking it was some seriously knackered hamstrings? Hard to say.


'DR' FRONT SQUAT
225x1
275x1
315x1
345x1 (PR) Definitely no strength/power tonight... even this was hard.

Though its a new exercise (2nd time doing it), its still not that removed from normal front squats that 345 should be this hard. Knees hurt doing this even. Fuck it.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Getting better... one shitty session at a time. As much as the pull was shit tonight, the line was decent, and i'm able to rack these WAY more upright than ever before. If i could only 1, move my feet to the point where they actually leave the floor, 2, rack the bar with a full grip or at least grip full until the bar is racked, and 3, figure out the god damn clean pull... i'd be PR'ing these every 4 days until 2014.

2 days off, then its 5 days ov hypertrophic hell, before backing off somewhat and actually olympic lifting better.

Bodyweight 230lbs. Static... i like that. Well... gaining would be nice... might suggest all this leg volume is actually doing something. One odd observation... my waist size is actually shrinking. I dont look any leaner... in fact, i've lost a LOT ov cut, but i can pull 3" on my 34" waist jeans. Quad size aside, i could probably fit into 32's now... and i haven't been able to do that since i was 170lbs and doing 5-8 hours ov extreme cardio a day...

Judas
12-16-2012, 05:56 AM
Well, didn't make it out to the competition as planned... so i fucking slept in and went in on schedule for my next epic Day 1...


BENCH und SQVAT und DEADLIFT


STRICT BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
375x1
405x1 enough for tonight... easy enough too. (87%)
295x8
325x8
355x8 (PR) Okay... thats just nuts... (105 bodyweight PR)

I did NOT want to bench tonight. It was NOT in the plan, and i even made sure Meatshakes wasn't going to be there and want to bench. But when i got there Buffalo PHil was there instead... making his monthly rounds... and he wanted to bench, and as much as i didn't want to... i didn't want to start with squats either. Fuck it.

Getting a bench PR on an unplanned bench night is akin to winning a lottery when you didn't buy a ticket. Just a 105 bodyweight PR... but still. Still got it i guess...


BACK SQUAT
135x8
185x5
225x3
275x2
315x1
365x1
395x1
395x20 (PR) Holy goddamn fuck JesusChrist sonovabitch BASTARD! that was brutal... (69%)

Yet... STILL no harder than last week's 385 set. Same progression, same general effort, same blasphemies railing out from the Rack O DOOM... And you bet your ass Kowalski... that i'm gonna end this mini-program with an equally epic 405x20 later this week.


STIFFLEGDEADLIFTOFFA6"BOXDONTCHAKNOW
135x6
225x6
325x6
415x10 (PR) now THATS a fucking deadlift PR... (and goddamn felt like one)
375x12 (PR) siiiiiick... bizaaaarrrrre... defaaaaaced... creation!!!!

My legs are no longer legs. They are the Blazing Megaliths ov Defiance. Stone pillars ov leviathan structure. I need to go find a harbor to straddle because i feel like the fucking Colossus right now...


DB SIDE CURLS ( incline, seated )
15x12
20x10
25x10
30x10
35x12 (PR)
40x10 (PR)

Because i CAN.

Dammit.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


1 bench, 1 squat (should count as 7) 2 deadlift and 2 arm PR's. Not bad... not bad at all. We happy. Not gonna lie... i did spend some time on the floor tonight... them supersquats are the work ov Satan, and pulling deadlift PR's, even 'light' ones like tonight right after is daunting. My PLAN was for three SLDL PR's tonight, but my hamstrings made it clean after #2 that we were done... Aaaaaaannnnd that weightlifting this week is going to be pretty much hopeless.

Bodyweight 229lbs today. Lots ov bad food (read: gooooood holiday food) and rum and Cokes/beers yesterday...

Judas
12-17-2012, 04:39 AM
"Expectation is the root ov all heartache." - W. Shakespeare.

Tonight i fully expected to have to stretch for 2 hours only to still have a fantastically shitty session, working up to a top weight ov maybe 70%. Which ov course is why i utterly and completely LAID WASTE to my snatches tonight. Fuck me... I have not moved that well in... well... i have NEVER moved that well. I got there way late (10PM), spent 90 minutes stretching/mobilizing, which i was GLAD to do... after coming in with some rather severe DOMS... and at 11:30PM i started snatchin'. I also changed a couple tiny details in my pre-workout protocol, which seemed to help immeasurably. Further... i was all alone in there and just having so much fucking fun that frustration was pretty much impossible.


OLYMPIC


SNATCH'N . . .
20x3 (2 sets)
43x1
43x2 (2 sets)
50x2 (2 sets)
55x2
60x2
65x2
70x2
75x2
80x2
84x2
89x2 ALL ov these were EXACTLY the same as the last... 100% dead-consistent form from 43 on.
93x2 (1 + O + 1) solar flare threw me on 2nd rep...
93x2
98x2
102x1 (2 sets)
107x1 (237lbs) Slight mirrorchaser... (85%)
112xO not quiiiiite up there...
117xO 100% effort, 60% commitment.

---(37 total reps / 14 over 70% / 5 over 80% / 1 over 90%)---

Trying to retain my awesomeness... i utterly refused to alter my pull or any tiny detail when the weight started to mount. By the time i got to 107 it was getting a bit low, and 112 was probably above my limit tonight. I could have easily just cranked the fucker up there and likely ended up powersnatching it... but the whole IDEA is to get good at doing it right. Should be interesting to see how far this form will take me (without altering anything) on a night not completely compromised by DOMS (read: no strength or power tonight).

SOOOO... technically tonight was a 10-15kg PR... in that i have never been able to move anything over 85kg to my satisfaction. Right now i am ONLY limited by this rather severe DOMS (will be gone next week), shoulder stability overhead (rust w big weights and that wanna-be roto-cuff injury), and that god damn forearm... which wont let me hook anything over 80kg consistently. When i snatched 126 i couldn't even come close to moving weights this fast, or getting under this fast, or commanding weights this well, nor was my mobility close to what it is now. Injuries suck.

Bodyweight 229lbs today. Legs seem to be growing... so what is shrinking...???

Judas
12-18-2012, 03:11 AM
Day three... and another goddamn wicked session with the Olympics. Still alone in there... as i will be until i move out ov this faggot fucking province, but i was havin' fun nonetheless. Cleans bring with them some expectation... as does the fact i'm doing a peaking program for them... but the weights are still light, and thus confidence is still high. And that it must remain... unlike last time i'm not going past the comfort zone, even if that means peaking under my previous bests.

Spent an hour stretching/mobilizing tonight... that DOMS still on the warpath...


OLYMPIC


CLEAN AND JERK
52x2 (3 sets) (clean + C&J, here on down)
60x2
70x2
80x2
90x2
94x2
98x1 C&J
102x4 (5 sets) jerked last reps on set 2 and 5. (65%)
107x1 (C&J again, here on down)
112x1
117x1
122x1 (270lbs) smokin'... (81%)
102x1 PC to jerk boxes

---(42 total reps / 4 over 70% / 1 over 80%)---

The work sets tonight weren't quite what i wanted, but all were VERY close. 'VERY close' (to what i was after tonight) is still far better than any technique/form i've done before... so thats still pretty damn good. REALLY... i should be uber-professional with this and assume my new C&J max is 122kg (not the ugly as fuck 150 i've done before), and in that case i'm working well over 80 and 90% on everything here. The singles after were absolute cake... and i wanted... like REAL bad... to go further... I was catching 122 at (low) powerclean height and riding down perfectly... which i'd never been able to convincingly do before. But, i think tonight much more than 122 was gonna require more posterior than i had, so i quit on a GOOD note.

JERKS... fuck me... Jerks were absolutely vicious tonight. Some amazing violence there... and 122 was utterly effortless.


JERKS
102x2
112x1
125x1
130x1 should have quit here...
135x1 (297lbs) as this brought back some pain... (81%)
140xO which killed this effort entirely.

---(7 total reps / 4 over 70% / 2 over 80%)---

Couldn't quite find the same violence here... guess i was getting pretty aggressive with clean recoveries tonight. Fatigue and the achy's were setting in, and the subsequent softening on the top two sets pissed off my forearm... enough to make me miss the 140 that was more than high enough to jerk.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Missed squats tonight... which sucks. That messes with my squat program a tad. I'll just hope the amount ov front squats i did tonight makes up for it a bit anyways. The aches caught up with me big time tonight... both from the DOMS and just being particularly violent with the bar tonight. Thats my aim, and i'm still not quite used to it.

Bodyweight 229lbs today.

ljosaitis
12-18-2012, 05:47 PM
Yo, you mentioned getting some pop out of knee sleeves the other day... you have a link to a particular recommendation?

Judas
12-18-2012, 10:20 PM
Yo, you mentioned getting some pop out of knee sleeves the other day... you have a link to a particular recommendation?

Please dont. That is gay. You are either geared or raw. If you are raw, no sleeves.

Also, keep in mind that if you plan on using sleeves/wraps for olympic lifting, dont. There is a reason why you dont see elite athletes using them. Anything that shoots you out ov the hole easier makes it harder to get under the bar faster... which in olympic lifting is FAR more important than how much you can squat.

ljosaitis
12-19-2012, 07:12 PM
Hey man, I feel you. BUT, I'm considering smashing some "raw" records and I'm a big fan of cheater gear and high squats!

Judas
12-19-2012, 07:14 PM
Then smash geared records...???

Judas
12-20-2012, 02:08 AM
Fuck.

Judas
12-20-2012, 02:29 AM
I just fuckin' hate Christmas.

That is all.


BENCH und SQVAT und DEADLIFT


SUPER-STRICT BENCH ( 1-second pause / 1-second concentric )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1
385x1 smoked this one... (92%)
405x1 BIG FAIL. Probably close to 2 seconds. What the fuck...???
315x3 PR? should i even try and do reps like this...???

Fuck it. Not sure what happened with the 405 set, but the 385 suggested it would happen. That was fast. 405 was just slow though... pretty close to 2 seconds to lock it out. So... i'm losing my bench it seems. Ov course... blasting 385 off my chest to lock in 1 second after a solid 1 full second pause still suggests my strict max is around 440.


BACK SQUAT
135x8
185x5
225x3
275x2
315x1
365x1
405x1
405x17 (PR) Ugh. (71%)

Big fat epic fail on the supersquat, but still a pretty ridiculous PR rep-out on the big 4 wheels.

To be fair, i screwed this set up. There was easily enough power for 20, but on rep #6 i somehow got out ov line, far enough to matter, and used a good amount ov hamstring to get it back in line. I should have just racked it there and re-tried in a few minutes, but i figured i could make it. Well... i know now that at 405 there just isn't enough room for error. I could have ground the living fuck out ov 18 and got it up, but thats still not 20... so fuck it. Glad to be done with this bullshit.


STIFF-LEG DEADLIFT ( offa 6" box )
155x6
235x6
325x15 (PR)
335x15 (PR)
345x15 (PR)

Wasn't gonna do that last one... but it was penance for the botched squat set. These, as a whole were harder than the squat. Still... lots more in 'em if i really wanted it.


BARBELL CURLS IN THE GOD DAMN SQUAT RACK
55x10
65x8
75x8
85x8
95x8
105x8
115x8
85x8 strict as all get-out

Again... not quite strict, and not quite a cheat. Pretty much just like most guys do 'em, only with a full range ov motion. SOOO glad to be able to do even this... in only 2 weeks ov bicep training again my elbows have been a LOT more cooperative in general.


PREACHER DB CURL
20x12
25x12
30x12

Again... because i can. Still not going nuts with the front-arms... not quite yet.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Well... glad THATS over. I'm not sure it was even worth it... seeing as i'm still straining to see any real difference in my leg size/shape after 3 weeks ov supersquats and deadlift PR's. What the FUCK is it going to take...??? I fucking swear... even a bottle ov anadrol would just make my goddamn back bigger... Fuck. I'm pretty annoyed. Its almost funny how i went from being so good at powerlifting in 2010 to being so fucking useless at it in only 2 years... I'll be squatting 600 forever.

Bodyweight up to 230 today. Odd as hell that i'm looking plenty 'softer' everywhere, yet my waist size shrunk, and i'm vascular as hell pretty much all the time. BiZaRrE . . .

ljosaitis
12-20-2012, 01:36 PM
hahahah BARBELL CURLS IN THE GOD DAMN SQUAT RACK.

At a certain point you earn this right.. but that doesn't mean you should necessarily *EXERCISE* that right.

Judas
12-21-2012, 03:42 AM
Should have been a good night tonight... went in to do one thing only, and that was some nice snatches (there's that expectation again...), but just couldn't get my head into it...


OLYMPIC


SNATCH
20x3 (2 sets)
43x2 (3 sets) first rep was a miss... actually...
50x2 (2 sets)
55x2
60x2
65x2
70x2 (3 sets) video'd last 2)
75x2 (2 sets) video'd both
80x2
84x2 actually fucking MISSED first rep...
89x2
94x2 powered 2nd, fuck
94x2 (207lbs) Meh... skipit... save it for tomorrow. (75%)

---(36 total reps / 6 over 70%)---

Had some wicked speed under the bar for the first few sets, but everything was a bit leaned forward tonight, which changed my line and pull and everything. Couldn't quite fix it. Blaming the deadlifts last night.

Figured i'd start taping some lifts again and attempting to self-coach... but my camera is about two steps above a potato in quality, and the screen is miniscule... so nothing can be seen anyways. Wasn't a good night for it anyways. Think i made ONE lift tonight i liked. One.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


There were other factors tonight... was talking a bit too much maybe, pre-workout meal was less than ideal, DOMS was a factor as usual. Sure wish i could do this every day... then these lameass sessions wouldn't matter, but now i have to wait another 4 days...

Bodyweight 230lbs today.

Judas
12-21-2012, 03:45 AM
hahahah BARBELL CURLS IN THE GOD DAMN SQUAT RACK.

At a certain point you earn this right.. but that doesn't mean you should necessarily *EXERCISE* that right.

Hah! Yeah, i'd say i qualify. Especially seeing as in my gym my bench is higher than all but two deadlifts on the leaderbaord... hahaha

Still, i only do these when others aren't around. Hell... i'm so against this shit i wont leave leave a bar on the pins in that rack to tempt others. I'll put it in the cradles instead.

Judas
12-22-2012, 05:02 AM
Day three, and already this program is getting heavy. 6 'weeks' into a 14-minimum week program, and i'm already working... not good. Just hoping its the squat program DOMS adding gravity and now that its done i can resume normal power.


OLYMPIC


SNATCH
20x3 (2 sets)
43x2 (3 sets)
50x2 (2 sets)
55x2
60x2
65x1 (2 sets)
70x1 (2 sets)
75x1 (2 sets)
80x1 (2 sets) 176lbs. (64%)

---(22 total reps )---

These were way better than last nights... so i went further than i'd planned. Wanted to max-'em out tonight, but even by 80kg i knew i wasn't getting too far, so i quit and went to cleans.


CLEAN AND JERK
60x2 (2 sets) Clean + C&J (here on down)
70x2
80x2
90x2
100x2
105x4 (5 sets) jerked last rep on sets 2 and 5. Not my best work... (67%)
110x1 C&J's from here
115x1
120x1 (264lbs) one ov tonight's best. (80%)
125x1 ugly as fuck powerclean... (actually ties PR...)

---(36 total reps / 6 over 70% / 2 over 80% / 1 over 90% / 1 over 100%)---

Just heavy tonight... heavy to pull, heavy to hold in position, heavy to rack. I think i liked maybe 3 ov the 20 work set reps, plus a couple ov the higher C&J's. All the jerks were vicious again though... absolutely NO issues there! Was gonna quit on the happy 120 note... but i thought if i could just keep the pull clean i'd nail it... but again... something happened. I can probably blame my knees at that point... even massaging and stretching them right before the set i couldn't keep them happy at that point, and they will not go under a bar fast.


'DR' FRONT SQUAT
135x6
185x6
226x6
275x3 + 1 + fuckit. We're done.

Lower back was weak before i even loaded a snatch bar, knees were toast by the end ov the clean work sets, wrist was bugging the shit outta me, and these just were not going to happen... obviously... at ANY weight.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Probably would have done better on the C&J's without the snatching. As light as that is, especially tonight, the new standard still just beats the shit out ov me. Knees hit harder, descent is faster, and lower back gets hammered mercilessly. I NEED to find a way to do more olympic lifting in a given week...

This week: 94/12/2 (total reps / over 70% / over 80%)
Last week: 86/22/8
Previous week: 87/9/2
Previous week: 145/19/0

Thats gonna get me nowhere slow. I dont mind flailing around in the 60's, percentage-wise, but it absolutely CANNOT feel heavy... ever. Laying off all squats and deads next week and see if the feel changes.

Bodyweight topped out the weight class today for the first time in some time... 231lbs.

Judas
02-03-2013, 07:06 AM
Well... looks like FI is dead for good this time. Fuck. My last 6 weeks ov entries are there. I need to learn how to copy and paste...

Oh yeah... its pretty much been nothing but bench, squat, deadlift and powerclean PR's for the last 6 weeks, but FAR the most important... i snatched 130kg (286lbs) FINALLY... on New Years Eve.

Workhorse
02-03-2013, 01:38 PM
286 snatch...fak!! That's awesome!

Rock1984
02-03-2013, 05:34 PM
Well, I was on the verge of sending you a FB PM to bring you back here...guess you've figured it out for yourself.

Judas
02-03-2013, 08:27 PM
286 snatch...fak!! That's awesome!

Yeah thanks. That was a big one for me. When i quit powerlifting to weightlift in 2010 i nailed 126 within a couple weeks, got under 130 twice, then hurt myself the next day bad enough to keep me from snatching for almost a year. That was hell. Got so bored training around the BS (in the 2 years i was weightlifting i think i could snatch maybe 4-5 months) i started powerlifting again, got into competing finally... and now i'm torn between worlds again. I want 135 very soon.

Judas
02-03-2013, 08:28 PM
Well, I was on the verge of sending you a FB PM to bring you back here...guess you've figured it out for yourself.

Well... i need to log somewhere... i would have just started a journal on Pendlay Forum, i like that one better, but there are a lot ov very good powerlifters here. Hmmm...

Rock1984
02-04-2013, 03:47 AM
Keep both

Judas
02-04-2013, 05:12 AM
Keep both

I would. Not that i know how, but even if i did, its near impossible to copy and paste with all the fonts, and i'm not typing all that shit out twice every goddamn night.

Rock1984
02-04-2013, 10:28 AM
Well, keep the coloured, nicely edited shit here and just go black/bold/italic on the other one.
Pretty simple.

ljosaitis
02-04-2013, 02:06 PM
I reread my old FI log about when you left here for there, so many memories! So much fast food too.

Judas
02-07-2013, 06:26 AM
I reread my old FI log about when you left here for there, so many memories! So much fast food too.

Left here for there? I left THERE for here. Then here started bugging out, for almost a month, so i went back there and got back into posting there. Now its gone batshit again, and probably isn't coming back this time... so back here i am. I'm also at Pendlay forum... which is a very good source for Olympic lifting info should you get serious about it or have questions.

You convince Mikesell to bring back the Gladiators yet? I'll do every meet.

Judas
02-07-2013, 06:27 AM
Well, keep the coloured, nicely edited shit here and just go black/bold/italic on the other one.
Pretty simple.

I need to learn how to copy and paste... I tried it to no avail... but that might have just been the fucked up other forum?

ljosaitis
02-07-2013, 10:26 AM
You convince Mikesell to bring back the Gladiators yet? I'll do every meet.

AJ is coming back next month and I'll see Brent then, not sure if he has any designs on reigniting the meets but I'll find out.

Judas
02-09-2013, 03:07 AM
Day 1, and an experiment in sleep-deprivation and schedule-switching. Trying to see if i can successfully flip my completely nocturnal schedule (wake at 4PM, bed at 7AM) for a typical daytime/normal person schedule in a span ov 3 days with no upset in training. This will help me train as i usually do, late at night, and still be ready to lift in the morning come competition time. Last time i had to 'taper' my schedule for a period ov 2 weeks to lessen the blow.

Anyways... training at 1PM with the daylight streaming in the windows and people walking around outside is just fucking weird... I had no idea what to expect.


BENCH und SQVAT und DEADLIFT und OLYMPIC


~~~~~( session one )~~~~~

CAMBER BAR BENCH ( 1-board )
45x20 (3 sets) ALWAYS do a 40-rep roto-cuff circuit with each bar set, just dont post it.
135x10
185x4
225x2
275x1
315x1
345x1
370x1
390x1
410x1 (PR) Ugly, shoulder actually slipped on pad...??? Crazy. (101%)
315x3
330x3 (PR)
340x3 (PR)
350x3 (PR)
360x3 (PR) Stopped here... there was more yet...

This is a huge PR for me. This beats my 405 best, done when my max was around 460, though that was done off a 1/2 board. The triple PR's look impressive in number, but really only the 350 and 360 set were... previously i'd only done 5,6 or 8-reps, and my max was 325x6.

If i can do this today then i'm sure on a good day (night) i could do at least 415 off the 1/2-board and make it stronger. Definite progress.


BACK SQUAT
135x8
185x4
225x3
275x2
315x1
365x1

405x5
410x5
415x5
420x5
425x5
430x5 (75%)

Better than the last two days... but still feeling goddamn crushed under this piss-ass weight. I dont care if its 30 total reps... its goddamn 75%.

This is day 3 ov my lil' last minute squat program. Its 5 weeks long and is not to build a bigger max (after 5 weeks my max probably wont be up), just to keep me squatting at least some volume with regularity. Its coupled with some somewhat light Romanian and stiff-leg deadlifts. Left to my own devices i've just been slacking off so god damn bad...


ROMANIAN DEADLIFT
135x3 / 225x2
315x2

405x5
410x5
415x5
420x5
425x5

These are still way easier than the squats, but today they were harder than usual.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


~~~~~( session two )~~~~~


POWERCLEAN und JERK
43x3 (2 sets) jerk last rep, all sets
60x3 (2 sets)
70x2
80x1
85x1
90x1
95x1
100x1
105x1 quit here... (last ov the jerks) (75%)

60x2
70x2
80x2
90x2 (3 sets)

---(35 total reps / 2 over 70%)---

Just some light form work tonight... The last couple sessions have been pretty bad, as i have this annoying tendency to start chasing numbers, instead ov focusing on lifting BETTER. The PLAN... is to never go past a weight i cannot do to satisfaction... and my standards are pretty fucking high. If that means i have to drill at 60kg all night (with a max ov 140), then thats what i have to do. Tonight the limit was around 95-105.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Not a great day for strength. Despite the PR's, the power just wasn't there. Now that could be the messed schedule, the 12 hours sleep i just awoke from, or just a continuation ov last weeks suck... i dont know. Not a shitty day... just not a great day. Didn't really take the olympics all that seriously though... it was pretty late by then. Hell... my intra-workout drink was a rum and Coke...

Bodyweight 233lbs. Up a bit from the full day ov no sleep most likely. I've held around 231 static for the last two months.

Judas
02-09-2013, 03:10 AM
AJ is coming back next month and I'll see Brent then, not sure if he has any designs on reigniting the meets but I'll find out.

YES.

krazylarry
02-09-2013, 10:21 PM
Who needs sleep?!

Judas
02-10-2013, 01:59 AM
Day 2, and another double session... though tonight the second one was pretty much pointless. Olympic lifting is just not going well lately... and for once i cant blame the powerlifting. Just something off about it all...


OLYMPIC und PRESS und MEAT


~~~~~( session one )~~~~~

SNATCH'N . . .
20x3 (2 sets)
43x2 (3 sets)
52x2 (2 sets)
60x2
70x2
80x1
84x1 (3 sets) too heavy for form work today...??? (65%)
70x2 (4 sets)

---(22 total reps)---

Just no upper body mobility today. I can blame that camber bar bench. I thought i might be able to get away with it because it was only triples, but it just wrecks my shoulders so utterly i guess no scheme will work if i want to snatch the next day or two. Shit.


BEHIND NECK JERK GRIP-PRESS
95x8
115x4
135x3
155x2
175x1
195x1
215x1
235x1
253x1 (PR) (115kg) Hah!!! Damn strong too. (101%)
135x10
150x10
170x8
180x10 (PR) Damn strong!

Again, these just come out ov nowhere. Been doing NO presses at all for months and months... and next thing i know i'm killing BHNP PR's every time i try. This particular exercise has direct carryover to jerk stability, and is very good delt hypertrophy... so much win here.


BAND FLYS
x12 (about 60lbs ish)
x12 more ROM
x12 even more ROM
x12 even more than more ROM. (about 90lbs ish)

I miss the cable flys. Our new gym doesn't have them, and even if we wanted them, no room. I took my black mini's and choked 'em around the squat racks and used a further and further (from the racks) stance every set to add tension. This actually worked VERY well. Who the hell needs cables?


SKULLKRUSHAH ( strict, to chin )
70x10
90x10
110x10
130x10 (PR) very strong!

Lots more here... as there should be. Second time doing these in 4 years, and this time the first with NO elbow pain. Fuckin' A. I should be doing 200lbs on this exercise.


WIDE REVERSE GRIP PRESS-DOWNS
60x10
90x10
120x10
150xO dammit...

I can do these with close to 200lbs. Today it was wrist pain that shut it down... so got literally nothing out ov these.


TRIANGLE PUSH-UPS ( feet up )
x25

Quit well short ov failure. Just needed a conservative finisher to pump shit up. Should have gone to 31 for the PR...


BARBELL CURLS ( strict )
65x10
85x10
95x10 (2 sets)

Limit for strict... so still weak in the front-arms, in this version anyways. Solid sets though.


DB SIDE CURLS
20x10
35x15 (PR)

Finisher has finished the front-arms.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨
~~~~~( session two )~~~~~

SNATCH II, THE SEQUEL
20x3 (2 sets)
43x2 (2 sets)
52x2 (3 sets)
60x2 (3 sets)

---(16 total reps)---

Barely worth mentioning... just some very light form work. Hardly even that as mobility, while better than today, was still pretty bad. Could have/would have done a lot more weight and sets, but the knees were buggy and the shoulder was protesting too... Lets not be in pain all weekend for once.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Another shit olympic good arm session. Not even a big deal arm session... EVERYTHING here including the press single, was conservative. That is good. That is how i like to get PR's... with lots left in the tank. Fucking Olympics though... the last two weeks' benching has just been badly chosen in terms ov exercises and schemes... to be able to move well under a bar. Usually i do a lot better.

This is the last ov the benching for a while... gonna lay off that, and keep the squat program %'s to a minimum to preserve what mobility i can, and Olympic lift well for the rest ov the month.

Bodyweight 230.5lbs today. Getting lean again... looked sick after that workout today... faaaaahk...

Judas
02-12-2013, 04:52 AM
Day 1, though moved up a day to accommodate my screwy weekend. So one less rest day than usual in between day 1's. We went to check out the BCPA Winter Open powerlifting meet Sunday, and i was pretty astounded to see 102 lifters there. Thats beyond huge for this powerlifting-challenged province.

Also, my sleep-deprivation/schedule swapping experiment was an easy success. The first session after was quite strong, as was the second, the third day i was able to stay awake through a very very long day ov spectating, and day 4 ov the experiment i had another strong workout.


BENCH und SQVAT und DEADLIFT und OLYMPIC


~~~~~( session one )~~~~~

SUPER STRICT BENCH ( FULL 1 second pause / 1 second concentric or less )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
375x1
395x1 SMOKESHOW... same as 375. (96%)
415x1 Fail. Very strong, but took a little over a second to push. Dammit.

Shit... by the way those warm-ups were flying outta my hands i swore i was gonna wreck that 415 PR. Probably took about 1 1/4 seconds... it was very close. Almost close enough to count...

This is still some serious good news though... that long-ass pause ruins the power, and to still crank 415 that fast after... The sadness is, that i can quite literally bench 415 faster than i can squat it.


BACK SQUAT
135x8
185x4
225x3
275x2
315x1
365x1
405x1

405x6
410x6
415x6
420x6
425x6
430x6 (75%)

Like a fuckin' machine. Haven't felt good about my squats in some time now, and even with this program i'm doing, at 72-75% working weight... i feel out ov form. So i had these filmed... and they were slick. I was almost shocked at how perfect and machinelike they were. Every last rep. Now i only wish i could push them faster...

Also, i stopped the 'unlock' style on the first set. I've been doing reps unlock style (constant tension, not quite locking out) for a while now. Tonight i went back to pure perfect competition rep... every rep. Feels a LOT better.


STIFF-LEG DEADLIFTS ( offa 6" box dontcha know... )
135x5
225x3
315x1

365x6
370x6
375x6
380x6
385x6 (77%)

Wicked fast, every rep.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


~~~~~( session two )~~~~~

POWERCLEAN AND JERK ( jerk last rep only )
43x3 (2 sets)
60x3 (3 sets)
70x2
80x1 (2 sets)
90x1 (2 sets)
100x1 (2 sets)
105x1
110x1 (242lbs) (79%)
70x2 (2 sets) no jerks

---(29 total reps / 4 over 70%)---

Not getting too far on Olympics lately... Not sure why. Just been getting soooo fucking beat up doing them, even light light percentages and the sessions have been maddeningly hit or miss (mostly miss) lately as well. Add in some raw hands that just wont seem to heal... and its getting really easy to slack off. Form was passably decent tonight. Maybe. 110 wasn't at all heavy.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


I'm pretty close to hanging up the Olympics for another few months and focusing on the (powerlifting) competitions looming on the horizon. The plan was to quit all powerlifting for the next 3 weeks, and Olympic lift till March before quitting, but its just not been enjoyable lately... at all. Even my relatively static and consistent snatch form has been very elusive the last couple weeks... That, and my powerlifting goals for June are pretty goddamn ambitious. Further... bench, squat and deadlift are all going very very well right now... and i'm not even training them seriously.

Bodyweight 230lbs, today and yesterday. Seems like i am growing again... despite the static bodyweight... that is always good.

Workhorse
02-12-2013, 09:42 AM
Trying to be a jack of all trades makes you a master at none....dontcha know. ;)

Nice work none the less!

Judas
02-13-2013, 05:21 AM
Trying to be a jack of all trades makes you a master at none....dontcha know. ;)

Nice work none the less!

Yeah... i know i know... its tearing me apart (mentally and physically... hah!). I want to weightlift, i love that sport, but my body hates it, i'm not rich or lucky enough to do it, and subsequently i'm not that good at it. I hate the sport ov powerlifting... but i can easily do it where i live (dont need to be lucky or rich), and well... i'm pretty good at it. At least Olympic lifting HAS done wonders for my powerlifting... i highly doubt i'd be nearly as good at it had i not learned how to weightlift properly.

Thanks.

Judas
02-13-2013, 05:22 AM
Day 2. A sign in front ov a church on the way home read: "Most people know what the right thing to do is, the hard part is doing it." Now if that doesn't sum up my Olympic training 100% i dont know what does. Sage wisdom.

Ov course... the very next church sign i passed on the way home said: "Have the attitude of gratitude for everything that happens to you." Yeah... fuck that. I'm not grateful for my shitty knees. I'm not grateful for my wrist injury that put me out for 11 MONTHS (and turned me back into a god damn powerlifter...). No wonder people burn churches down...

This was decidedly a good day to Olympic lift. Was the best session in a couple weeks... though that aint saying much.


OLYMPIC und MEAT


SNATCH'N . . . ( no squat after 80kg )
20x3 (2 sets)
43x2 (2 sets)
50x2 (2 sets)
57x2 (2 sets)
65x2
70x2
75x2
80x2
85x1 (2 sets) 2nd was fucking beautiful...
90x1 (2 sets)
95x1 (2 sets)
100x1
105xO WHUT! (squish...)
105x1
110x1 stood up with this
115xO
115x1 unlocked a bit? one side (89%)
120xO just the pull...
70x1 (3 sets)
80x3
90x1 (3 sets) 1st was wicked... pure Polovnikov...

---(42 total reps / 14 over 70% / 6 over 80% / 1 over 90%)---

This was half chasing numbers again, but half good (or at least focused) technique work. Part ov my reluctance to stay on track and drill technique until you know... i get GOOD at this... is that better technique is actually harder on my knees than going heavy is. That and i never know how many lifts i'm gonna get outta my knees, so the desire to see some weight on the bar before i'm done is always there. Was just able to stay very focused, very loose and relaxed, and in good form tonight... thats been elusive lately, plus i had the mobility to exploit it. Problem is its been so many bad sessions lately i'm rusty under the really heavy shit. The solution to all my snatching problems is snatch-grip back jerks and overhead squats... which ov course i cannot do due to buggy knees.


INCLINE DB FLYS
20x12
25x12
30x12
35x12
40x12 long pause deep at bottom, last reps (all sets)

Super-set wiiiiiiith... . . .


OVERHEAD V-BAR PRESS-OUTS
50x12
65x12
80x12
95x12
110x20 12's were too easy.

Super-set wiiiiiiith... . . .


DB CURLS
20x12
25x12
30x12
35x12
30x12 40's were too heavy.

Did that last circuit in little time... just a quick little VERY conservative practically zero-impact (DOMS/CNS/recovery) upper body blip. Nothing remotely challenging.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Ahhhh... the snatch. I'm still not sure whether i should be encouraged that i can do such stunning reps on occasion (maybe 3 tonight)... that illustrates that i CAN... am ABLE to do this very very well... or whether i should be discouraged that i cannot do it on command. Just one brilliant rep, like that one with 85 tonight... was almost enough to swear me off benching for another month...

Bodyweight 230.5lbs today. Static scale, growing measurements. Groovy.

Judas
02-14-2013, 04:57 AM
Day 3, and a light day all around... even skipped the Olympic session to give the skin on my hands a chance to heal.


SQVAT und DEADLIFT


BACK SQUAT
135x5 (3 sets)
185x3
225x2
275x2
315x2
365x2

405x2
410x2
415x2
420x2
425x2
430x2

All heavy. I hate light day... i swear it was easier doing 6x6 with these weights two days ago. Light day always sucks.


RACK PULLS ( 6th pin + 2 plates - just above knees, HOOK-GRIP! )
135x3
225x3
275x3
315x3
365x3
405x3
455x2

495x2 (5 sets) first two sets hook-gripped, last three straps.

Was looking for an easy exercise tonight that let me use some weight. Thought i could stimulate the hamstrings with 500lbs, but i got literally nothing out ov these... save the hook-grip work. Was shooting for 75%, but by this i'm thinking i could rack pull more than 750 from this height.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Skipping the PC&J... too late for a second session and the hands are beat up enough anyways. Too bad... it probably could have been a strong session... mobility wont have been compromised by last night, and i haven't gone heavy on anything all week. Next week will be pretty heavy all around... so i might just kick-start the Nationals program with that.

Bodyweight fell to 228.5lbs today. Too much time at the gym, not enough time eating. Protein/calories have been up lately too.

Judas
02-16-2013, 08:22 AM
Day 1, week 1 ov the Nationals program.

Decided to start today... i really dont wanna quit the weightlifting again, but i've been pretty frustrated with it lately, and to fix what i need to fix will be another 2-3 weeks, and by then it will be too late to start a program for Nationals and hit my goals for June. What the hell... I'll still be snatch'n and C&J'n... i'll just be fighting some impaired mobility is all...


BENCH und SQVAT und PRESS

~~~~~( session one )~~~~~

BENCH ( strict, 1-second concentric )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1
385x1
405x1 last four sets were pretty heavy today... shouldn't have been. (87%)

430x1 (3-board)
500x1 (PR) (5-board) Most i've ever 'benched'... in any form. God damn strong too.

325x8
370x7 skipped #8... wasn't happening.
345x8
345x8

Not sure where my bench power was today... just couldn't find it. And i was doing everything right... starting with yesterdays nutrition. Weird. The sets were a test to find my true 8-rep max. Seeing as this was a bad day and i might have still had 8 reps with 370, i'll just say it ties my best ever 370x8, which was done fairly recently.

That 5-plate partial was pretty goddamn promising... last time i held that weight it was just a 'walk-out', and it was soul-crushing.


SUPER CLOSE-GRIP 3-BOARD BENCH
335x3
365x3
390x3 (PR) definitely the limit for today...

Have not done these forever. The PR i beat (385) was probably done back when my max bench was 405... so these should be a LOT stronger...

Ugh... just this and bench and already my upper back is just trashed...


BACK SQUAT
135x7 (2 sets)
185x4
225x3
275x2
315x2
365x1

405x7
410x7
415x7
420x7
425x7
430x7 These were all feelin' pretty heavy too today. (75%)

Ugh... okay, maybe the 6x7 was pushing my luck a bit... Still kept 'em all dead-strict and straight, damn solid and fast as possible (slower than previous days though), and all reps re-set again... no unlocks at all. Still... shouldn't be this heavy. The program gets easier from here though... this was the biggest volume day ov the program.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


~~~~~( session two )~~~~~

PRESS
45x15 (3 sets)
95x10
115x5
135x3
155x2
175x1
195x1
215x1
235x1 pretty heavy... still got at least 250, but the speed is done here. (85%)
155x8
175x8
185x8

Stayed well conservative here... with both reps and the single. The shoulder still somehow doesn't care for this exercise... and as i bring it back, its more for bench carryover than anything else. Olympics much more favor the BHN stuff.


BEHIND THE NECK SNATCH-GRIP PRESS
65x5
95x4
125x3
155x2
185x1
205x1 (PR) 93kg! More here too.
135x8
150x8 (PR)
155x8 (PR) Still more here...

Klokov look out... comin' for ya... I'm killin' behind the head lately... even with these. Odd the presses are so weak.


BAND FLYS ( no incline )
12x1 step
12x2 steps
12x3 steps

Measuring my progress with how far ahead ov the bands i can stand. Each step is 12". The 3rd step is equivalent ov around 90lbs.


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Oh what the hell... i did some presses. I figured i've pretty much gutted and mutilated any chance ov snatching well this week. Started to do some RDL first in the second session, but it was quickly obvious my lower back was done for the night... that one last set ov squats taxed 'em pretty hard. Kept the hypertrophy light and conservative... as will be the general plan this time. Might have to stop at just one assistance PR per movement this time... heh heh heh...

Bodyweight 231lbs.


Okay, a quick run-down ov the new PLAN.

Day 1 - Bench - to DMS then 5x8, Incline bench/close-grip bench/incline DB's/press (pick one) 5x8, Back squat - to DMS then rep-PR (2-3 sets), Clean dead/snatch dead/RDL/SLDL (pick one) to PR set, Incline Flys/band flys/pec dec (pick one) 3x12 / / Session 2 (optional) powerclean and jerk to DMS

Day 2 - Snatch to DMS, barbell rows/cable BB rows/lat pull/pull-ups/chin-ups (pick two) 5x8 each (5 rep-out sets if pull/chin-ups), JM press/Skullcrusher/MDBX (pick one) 5x8, Press-downs 5x8, optional light finisher 3x12, Barbell curls/EZ curls (pick one) 5x8, cable curls/DB curls (pick one) 5x8, optional light finisher 3x12. / / Session 2 (optional) snatch to DMS or technical work.

Day 3 - C&J/PC&J (pick one) to DMS, front squats to DMS, DM-double or DM-triple, light deadlifts (pick one) / / Session 2 (optional) C&J/PC&J to DMS or technical work.

Day 4 - rest.

Repeat. Only the second day one will have a speed-bench variant for the DMS (1/1 second bench, 1-second concentric, 2-second pause, etc.)


General notes... more work than last time, less intensity overall. More emphasis on speed and ballistic power, less on going to war with assistance exercises. Goal is to be well on my way to gaining an extra 10+lbs ov LBM by May... hopefully the major portion by March. Recovery will again become paramount. If it looks like a lot ov work... its because it is. I'm done fucking around.

As for weightlifting during all this... the plan is to do as much as i possibly can... without dying. Sessions will have to be shorter to stave off the usual weight-loss i always get from them. Gonna TRY and maintain as much mobility as possible throughout this meathead-fest.

General nutrition notes... upping protein/calories by 10% starting today, minimum 425-440gr protein per day. Starting both mass-gainer and waxy-maize for post-workout shakes, bring food intra-workout, more protein for breakfast and going back to night-shakes.

So back down The Ladder we go... . . .

krazylarry
02-16-2013, 12:45 PM
Sounds like the next few weeks shall be epic!

Judas
02-17-2013, 03:32 AM
Sounds like the next few weeks shall be epic!

You mean the next 15 weeks... Nationals is June 8-9th. Its gonna get utterly medieval in here. No, scratch that. We're masturbating the war god this time... we're going right fucking bronze-age...

Judas
02-17-2013, 03:34 AM
Day 2, week 1, and another semi-pleasant surprise on snatch night. Not sure if it will be possible to keep my mobility during 4 months ov aggressive powerbuilding and with the addition ov (hopefully) 10 solid pounds ov muscle, but i'll definitely be stretching more than anyone near my size, and that cant be a bad thing.


OLYMPIC und MEAT


SNATCH'N . . .
20x3 (2 sets)
43x2 (2 sets)
52x2 (2 sets)
60x2 (2 sets)
67x2 (2 sets)
75x2 (4 sets) form 'stuck' at this weight, took a few sets to iron it out.
80x2
85x2 Nice!!!
90x2 (3 sets)
95x2 (3 sets) 210lbs. My technical limit tonight apparently. (73%)
100xO (O+O)

---(42 total reps / 14 over 70%)---

Definitely feeling those presses last night... as i knew i would. Had zero expectations for this episode... which again is probably why it didn't suck. Overall i probably did more good than bad lifts, and at this stage in the game thats decidedly progress. I was unlocking as low as 85kg, and occasionally thereafter. I didn't fight a single lift that was out ov line... obviously i could go a lot higher than 100 tonight.

So this is how its going to look in here for the next 4 months... ONLY good lifts. If that means i have to snatch 80 until June then so be it. Thats what coach prescribes... so thats what will happen. Hopefully i dont forget the plan and revert to stupidity (chasing PR's) like i usually do.


SEATED CABLE BARBELL ROW ( 1 second pause at chest )
90x8
150x8
180x8
210x8
245x8 (PR)
255x8 (PR)

Easy PR's... no big effort here... just good solid bench-specific work with a happy hypertrophic bonus.


HAMMER CHINS ( because apparently i still cant do a real pull-up...)
x6
x6
x8 (longer rest interval)

Ugh. Hate chin/pull-ups. Cool that i can do them, but should be doing a lot more reps for my strength/power. Something about that pull-up i still cant quite get my forearms to want to do.


JM PRESS
70x10
120x8
160x8
200x8
240x8
230x10 (PR)

Plan was 265x8 for the lower-rep PR... but that would have been some serious work tonight. Too much too soon. Not this time.


OVERHEAD V-BAR PRESS-OUTS
50x10
80x8
110x12
125x12 add weight belt w 25.
140x12 (PR)

Ties my PR actually, but that was a straight bar, so technically my best. WAY easy too... Way easy.


BARBELL CURLS ( strict )
65x8
85x8
95x8
105x8
115x8

Front-arms are in ruins... so that'll be enough for tonight. Still chasing a supposed 125x8 PR on these... Cant remember doing it, but i have it written down so...

Abandoned the volume plan a tad tonight... but the effect was no less than it would have been... maybe better.


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Gonna skip the second session tonight... even though my knees feel fine to do it. Just gonna ease myself into this extra volume... as i'm basically doing the same overall Olympic volume, but with more than double the powerlifting/bodybuilding volume i was doing stacked on top. Should be interesting.

Bodyweight oddly down to 229lbs today... ate a TON ov fucking food yesterday, plus about 37 shakes. Weird. Back to PROPER nutrition timing (read: no more being lazy) and bought myself some good meat yesterday. I actually dont mind all the eating necessary to bulk... as long as its good food. Bulking with a hamburger-only diet sucks... and then life sucks. Hopefully i can keep up the good food.

Judas
02-18-2013, 01:20 AM
Day 2, week 1. And another dreaded light night. I fucking hate light nights. Here i am squatting 70% for a few doubles... and it feels like a PR double every god damn set...

Woke up today with some vicious forearm tendon pain... it actually woke me up once or twice... that is not good. Thats the same pain i was dealing with for a fucking year before... and i DONT want it back. Too much too soon on the biceps i guess...


SQVAT


BACK SQUAT
135x6 (2 sets)
185x4
225x3
275x2
315x1
365x1
405x2 (6 sets) every set felt like 500lbs on my back... (71%)

455x2 (14th pin Partial)
500x2
550x2 VERY ballistic top-end partials.

Shitty squats, ridiculously powerful partials... even launched the 500 set right off my traps a good couple inches and had it crash back down on me... REALLY gotta quit doing that... Just did the partials cause i haven't had more than 430 on my back in almost 3 weeks.


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Skipped the deadlifts again partially due to the lower back still being tender (and i want to heal it 100% by next squat day), and due to the bicep thing. Skipping the C&J later on in the planned session two for the same reason. Fuck... i hate being so lazy...

Bodyweight still down since i started my bulk. 230lbs.

Judas
02-20-2013, 06:46 AM
Day 1, week 2... Every second day one (or you could call it a day 5) will be generally lighter than the first, and either focused more on hypertrophy or speed. Today was pretty rough all around... from beginning to end. Not a great way to start a 4-month program...


BENCH und SQVAT und OLYMPIC


~~~~~( session one )~~~~~


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1
385x1
405x1 slow and heavy... (87%)

440x1 (3-board)
485x1 (5-board) both very strong

335x8 (4 sets) skipped the 5th set... 4 was enough.

Bench just had no power tonight. Last session was pretty savage, as was the session the next day (back/arms), but still... Not good. My bench has actually gone down in the last two weeks.


BACK SQUAT
135x7 (2 sets)
185x4
225x3
275x2
315x1
365x1
405x1

430x5
435x5
440x5
445x5
450x5 (79%)

These were hard too. Better than last week's 6x7... but come on... working for 80%? Still kept the form near perfect though... probably why they were hard. This perfection business is a lot ov work...


INCLINE DUMBELL PRESS
30x12
40x10
55x8
65x8
75x8
85x8
90x8
100x8 Very strong.

Buggy forearms still dont like the heavier weights though. Lots ov power to do 110 or 120 i'm sure, and the incline was high today, but i doubt the arms would want to hold it. These are as deep as physically possible, paused last rep.


INCLINE BAND FLYS
1x12 ('1' being one step away from apparatus)
2x12 (3 sets)

Was gonna go 3 steps out, but 2 was working just fine. 3 would have been pec spasms again i'm sure... fuck that. Paused last rep at full.


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~~~~~( session two )~~~~~


POWERCLEAN und JERK
43x3 (3 sets) jerk last reps only
52x3 (2 sets)
61x3 (2 sets)
70x3 (3 sets) fucking curling them again... Fuck!
80x3
84x3 (4 sets) 185lbs. Fuck this. I suck at this shit. (60%)

---(45 total reps )---

Pretty bad when even just technical work cannot progress past 60%...


PLYO PUSH-UPS TO BOXES
4" x3
6" x3
10"x3 (PR)
12"x3 (PR)
15"x3 (PR)
17"x3 (PR)
20"x3 (PR)

PR's are based on last time i did these (1941?) when i remember pushing up to a 6" box on each side (though i wasn't dropping into the push-up like tonight). Tonight i could have gone to 24" easily, and only stopped because my stack ov plates was getting pretty sketchy and i didn't want to overdo it. Also wasn't sure if i was doing them right.

I used to love doing goofy shit like this... really explosive stuff... not sure why i ever got out ov it.


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Thats 5 hours, and thats me actually trying to keep it short. What the fuck. I skipped out on the Romanian deadlifts again (went up to 315 after squats and said fuckit)... and i think they're pretty much canned for the duration ov the squat program... just too much on the lower back. The squat and bench sets were hard though... and i'm guessing the rest-intervals were pretty long. Squats should get easier from here though... reps drop every session now and nothing even comes close to PR weights. The bench had better get easier too though... Very hard not to overdo it when you've got soooo many cool little tricks to use.

Bodyweight up 4th day in a row now... 233, and a nice 238 on the gym scale. I'm really hoping this is a trend... I am eating a LOT ov food and supps right now...

Judas
02-21-2013, 04:51 AM
Day 2, week 2. And what a disappointing session. But how stupid is it that i have a shitty-ass snatch session, which in turn pisses me right off... and then i proceed to PR everything i touch after... and i still see it as a shitty session. My snatch is going AWAY... and i cannot figure out why. My mobility doesn't feel that impaired. Maybe i just need to start chasing numbers again... all this 'perfect technique' bullshit is keeping me in the 50-70% zone. Maybe thats just not enough stimulus to feel good under any weight after a while...???


OLYMPIC und MEAT


SNATCH
20x3 (2 sets)
43x2 (2 sets)
52x2 (2 sets)
61x2
67x2 (2 sets)
75x2 (2 sets) one ov these was SOOO fucking ugly i think anyone else on the planet would have missed it.
80x2
84x2 (4 sets) 185lbs (84%)

---(28 total reps)---

I try to get at least 30 reps, which i feel is minimum for even a light day... but tonight was bad enough i didn't even bother. Bad enough i should be counting ONLY reps over 70%... which is so sad i think i might get a handful ov reps each week. Fuck... how did it get so goddamn fucking bad...??? Maybe i'm being too picky with technique/form? Maybe i should just start chasing numbers again and snatch to a daily max single every time... damn the form?

Mobility wasn't even that bad tonight... didn't feel yesterdays benching at all. Just couldn't quite lock in my first pull. I dont get it.


BARBELL ROW
135x8
185x5
225x3
275x2
315x8
345x8
370x10 (PR) This was a big set.

I've been skipping the barbell rows for ages now because they mash my back-legs so badly... but now that i've canned the deadlift portion ov my squat program i can bring them back, if only to multi-task and use the rows to hit the hams in place ov deadlifts. Worked fine... hams got blasted and lats felt like rocks after these.


LAT PULL ( super-wide grip )
225x8
285x8
365x8 (PR)
405x8 (PR) And more here yet...

These were particularly violent... Was unslacking the cable for every rep but the last few on 405. Yep... i hate it when snatch day goes bad...

(and ov course it just pisses me off even more when i'm so good at all this dumb shit...)


PRESS-DOWNS ( straight bar )
60x12 (2 sets)
105x8
150x8
180x8
210x8 add weight belt and 25lb plate
240x10 (PR) add 2 25's.

Tris were weak tonight... no shock after all that pushin' yesterday...


CABLE KICKBACKS
30x12
45x12 (PR) (2 sets)

Arms feel utterly ridiculous now...


DB SIDE CURLS ( standing )
15x10
20x8
25x8
30x8
35x8
40x10 (PR)
45x8 (PR) negatives on all last reps.

I wanted to go easy on the front-arms tonight... as i had this nasty bicep pain for a couple days after last week's arm day, but in that i failed. Two PR's in a very difficult movement, and really... adding the weights up its getting pretty close to barbell weights anyways. Idiot.


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Skipping second session tonight... Its snatch and i'll fucking go outside and berserk on some random passerby if it goes bad again. Gotta re-think the OLympics for this powerlifting program i think. Powerbuilding is going well... yay (where's my deadpan smiley...).

Bodyweight down a bit today... 232lbs, and i STILL dont get how this works apparently. Shit... the sheer weight ov the extra food in my system at any given time should have me up 2lbs...

Workhorse
02-21-2013, 09:30 AM
Plain out crazy numbers. Nice work!

Alex.V
02-21-2013, 11:13 AM
Maybe i just need to start chasing numbers again... all this 'perfect technique' bullshit is keeping me in the 50-70% zone. Maybe thats just not enough stimulus to feel good under any weight after a while...???


Light weight lifted with perfect form is still just.... light weight.

ljosaitis
02-22-2013, 10:35 PM
I may sound dumb, but what is DMS?

Judas
02-24-2013, 06:10 AM
Plain out crazy numbers. Nice work!

Thanks... you should see quite the improvement in here over the next 3 months. This is just me bodybuilding because i'm small.

Judas
02-24-2013, 06:13 AM
Light weight lifted with perfect form is still just.... light weight.

Yeah, this i know. I know it ALL too well. Only problem is i also know that those lifters who do NOT sort out their form while the weight is still light NEVER become great lifters. They may improve... but its a very North American way ov doing things and has never produced a champion. Yeah... i'm torn. Gonna just have to invite the 'thug' back for a while and just chase numbers again while i train for this powerlifting meet, then hopefully undo the giant mess after its done. NOT the best way to run a choo-choo...

Judas
02-24-2013, 06:14 AM
I may sound dumb, but what is DMS?

Daily max single. Its a daily max you can do with full confidence, really... its a weight you can hit without a spotter, every time. Your 'comfortable' max for that particular day. Its an Olympic lifting thing.

Judas
02-24-2013, 06:15 AM
Day 1, week 3... My 'day-1's generally go heavy, light, heavy, light, etc. so this being the next heavy day 1, i expected a bit more out ov it. Didn't do bad... but was expecting what i did (the weights were prescribed) to be easier.


BENCH und SQVAT und OLYMPIC und PRESS


~~~~~( session one )~~~~~

CAMBER BAR STRICT BENCH ( 1-board )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
375x1
395x1 (96%)
415xO very very close. Didn't screw up... just 2lbs too heavy... and shouldn't have been. Grrr...

Disappointed. Nothing felt strong tonight, i should NOT be failing at anything at this point in the program, the 395 was about perfect strength for a solid daily max today... but i wanted that PR.


BENCH
440x1 (3-board)
485x1 (5-board)

335x8
340x8 (3 sets)

Slightly better than last week's mess with 335, but still lacking in speed for this point in the program. Still easy enough to hold my breath throughout the sets.


BACK SQUAT
135x5
135x10
185x4
225x3
275x2
325x1
375x1
425x1

455x4 Okay... was using the Eleiko to this point, and for some reason that made this set really fucking hard...???
455x4 back to the usual Ivanko PL bar... and a much easier set. What the fuck...???
465x4
475x4 last rep could have been better. (83%)

K, now that was just weird. Buffalo Phil was squatting outside the rack on his Eleiko, so i just worked in with him, and around the 375 set it just started feeling somewhat 'off'... 425 was hard, then 455 was damn hard. Bar was whipping like mad (even more than the reed-like Ivanko), but i've dealt with that before... it was more the spin... just threw me somehow. Fucking bizarre. I've squatted big weights on the Eleiko before...???

Anyways, the easiest heavy day so far in this whole squat program.


INCLINE BENCH ( in rack )
135x8
185x4
225x2
275x1
305x1
335x1 fairly strong... but no PR single today. (91%)
235x8 (move grip out one finger)
255x8 (same grip)
270x10 (PR) (comp grip) This was a 'Yates' set... perfectly brutal.

If that dont throw the titties into full violent spasm later then nothing will. Good solid work here and no need for 5 sets after that 3rd. Disappointed again in the single though.


BAND FLYS
1step x8
2s x8
3x x8
4s x8 (PR) Flys part is still easy... standing part is NOT.
4s x12 (PR) Yup... goddamn CORE is getting a workout here...
4s x12

Didn't want to do these again for three times in a row, but the prescribed DB flys were painful for some reason... and our pec-dec is about heavy enough for a 13 year old girl.


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~~~~~( session two )~~~~~

POWERCLEAN AND PRESS
43x3 + 10 presses
52x3 + 8 presses
61x3 + 8 presses
70x2 + 8
75x1 + 8
80x1 + 8
84x1 + 8
89x1 + 7 wasn't gonna fight out #8 tonight.
93x1 + 1 press was fucking hard...??? Wow. Burnt! (75% press)
98x1 = 1 push press

---(17 total reps / 1 over 70%)---

Staying light with the Olympics tonight... want a better showing tomorrow. Presses were weak as fuck, though the reps were still good solid work. Dont think i have EVER cleaned a rep to press it before... i always press from the rack. Powercleans actually didn't suck tonight.


PLYO PUSH-UPS TO BOX
6"x3
11"x3
15"x3
19"x3
21"x3 (PR)
24"x3 (PR)
26"x3 (PR)

Heh... pretty cool... second time doing these and i fucking love 'em. Irks me that i have to use them sparingly... but then again half my bench tricks are like that... good thing i have a lot ov tricks. The tops set was still not a max, and the REALLY cool part is that unlike last time i did these... tonight i was right fucking BURNT by the time i got to these... achy, and nowhere near my usual power/speed.

Was having trouble dropping into them from height properly by the 24" set... my wrists were not liking it one bit. Ended up dropping down from height to a slowed compression, to the floor... then POW! Not sure if i even need that drop bit, they do it for depth-jumps.


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Another pretty nutty 5 hour total, and again thats me trying, and failing miserably, to condense and speed through them. Its goddamn hard to gain weight when you're training 5 hours a day, GOT to get the powerlifting part down to 3 max, then the Olympic part down to 1 hour max. I'm leaving exercises OUT too... I usually do a lot more when i'm bulking. Overall happy about tonight... save that missed 415 i should have smoked... and the 5 hours bit.

Bodyweight 232.5lbs today, but again 238 on the gym scale (shoes, light clothes and 1 1/2 meals).

Judas
02-25-2013, 12:25 AM
Day 2, week 3... Okay then... that was some work. Powercleans were utter shit tonight... maybe one step better than Pat Tracy coaching an orangutan with Downs Syndrome... but the jerks were solid, and an OLympic PR is an Olympic PR... sadly few and far between in here these days...


OLYMPIC und MEAT


POWERCLEAN AND JERK
43x3 (2 sets) jerk last rep
52x3 (2 sets)
60x1 (2 sets)
70x1 (2 sets)
80x1 (2 sets)
90x1
100x1
105x1
110x1
115x1
120x1 probably the only good powerclean over 90kg.
125x1
130x1
135x1
141x1 (PR) 310lbs. Hideous powerclean... (101%)

---(28 total reps / 9 over 70% / 6 over 80% / 3 over 90% / 1 over 100%)---

Just could not lock in the posterior chain tonight... everything from 90kg up felt like a quad-lift, and the first pull was subsequently off on everything 70% and up. The 130, 135 and PR powercleans were all awful. I would have stopped at merely 'not good' at 125, but i'm getting sick ov powerlifters powercleaning more than i can... If they can thug up big numbers, then so can i. Fuck it.

The only promising thing about tonight was that if i can PR my PC without once feeling my posterior chain in the lift, then on a good day i should be good for lots more.


BARBELL ROWS
135x8
185x5
225x5
275x5
325x5
375x5
415x8 (PR) Pretty big set.

Happy with that. It was pretty limit today, but its an important exercise, and any 8 or lower rep PR is a big deal.


SEATED CABLE BARBELL ROW ( 1-second pause at chest )
150x8
195x5
240x5
270x8 (PR)
285x8 (PR)

God damn these are punishing. Brutal, especially after those BB rows, but worth it.


EZ MARIUSZ
70x10
90x8
110x8
130x8
150x10 (PR)
165x10 (PR)

Heh... was actually more work to clean these up than it was to press 'em. Crazy.


OVERHEAD V-BAR PRESS-OUTS ( super close grip )
50x8
80x8
110x12
155x12 (PR) add weight belt w 2 25's
170x12 (PR)

These were nuts too. Got a hand-off which is essential over 125lbs, and at 155 its actually more work to keep the body from whipping back into the stack than it is to press it. The 170lb set, even with the 50lbs hanging from my waist was probably about the limit without some sort ov traction to keep me sliding back.


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Helluva session, even if the most important exercise on the books was the worst one. It sure would be nice to be able to Olympic lift well... but its just not in the stars right now, so i'll continue to focus on that 500 bench and 750 deadlift. I'm pretty beat right now... but its a 'good' beat, and i should be lifting at least decently tomorrow, though i doubt i'll get as far.

Bodyweight 232lbs, and again, on the gym scale after only one small meal i was 238. I wish i had a better home scale... mine is decent, but it will read differently every time i step on it. I'd weigh myself three times and average it, but i'm really not all that fussed.

Judas
02-28-2013, 08:16 AM
Day 3, week 3... And holy Hell... what a chore it was to get my ass in gear today. Two solid days ov crazy hypertrophy and PR's all over the map. Yup... the machine did not want to get out ov bed today, or get under a bar at the gym... but i've got goals to meet and opponents to break, so off we go. Turned out pretty decent.


OLYMPIC und SQVAT


BACK SQUAT
135x7 (2 sets)
185x4
225x3
275x2
315x1
365x1
405x2 (6 sets) (71%)

Probably the easiest light day in the whole program... they're getting easier. I did these on the Eleiko too... which i have recently very oddly found is harder to squat on than my competition Ivanko is.


POWERCLEAN AND POWER JERK
50x3 (2 sets) jerk last rep
60x2 (2 sets)
70x1 (2 sets)
80x1
90x1 jerks hurt today??? no more after this

95x1
100x1
105x1
110x1
115x1
120x1
125x1
127x3 (PR) Not terrible at all... (90%)

---(24 total reps / 9 over 70% / 6 over 80% / 3 over 90%)---

Another off day... still not getting the posterior chain working off the floor or into the second pull... and power-wise, that is costly. The lifts over 115 was pretty shady... but then i got mad and ripped a solid triple at 127. That could have easily been more reps, or i could have tripled more weight. Sad day for form, so i left it there.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Well i suppose its official... the knees LOVE not snatching. Fuck. Everything is better in my life if i dont snatch. FUCK. If i could do only ONE exercise it would be snatch. This sucks. FUCK.

Ugh... earned my day off this week.

Bodyweight responding nicely to the bulk... 233.5lbs today on the morning scale, 238.5 at the gym. If i could hit my weight goal BY April i'd be ecstatic. Not even getting fat either.

Judas
02-28-2013, 08:17 AM
Day 1, week 4... And for the first time in a while let me say this was a fucking wicked workout. Sure... the most important thing i did, the bench single, sucked balls... and i mean 'what the fuck is WRONG with my bench?'-balls... but everything else was solid, or downright vicious.


BENCH und SQVAT


SUPER STRICT BENCH ( 1-second pause / 1-second concentric )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
375x1 Wow... barely within a second...??? Thats bad. Like 30lbs down-bad... Where is my CNS??? (92%)

425x1 (3-board)
465x1 (5-board) kept these really light this week.

335x8 just touch & go bench for reps.
345x8

Okay... reps are strong, had lots more, light singles were wicked fast... but heavier singles slowed quickly. It would seem those pylo's just may be wreaking havoc with my CNS. My CNS has been taking a beating lately, but suddenly its just NOT THERE.

De-loaded the volume a tad... just did one set, then my prescribed set and quit. Full volume next week.


BACK SQUAT
135x8
185x5
225x3
275x2
325x1
375x1
425x1
455x1

480x3 all
495x3 strong
495x3 sets. (87%)

First real weight i've had to depth in a month. This program has me squatting volume and often like a good little boy, but mostly in the 70-75% range. Good to feel some weight. Definitely felt like i could have PR'd something tonight, but stayed well conservative for better form and speed.


'DEPTH' PLYO PUSH-UPS TO BOXES
6(inches)x3
11x3
15x3
18x3
22x3
26x3 (PR)
29x3 (PR)
30"x3 (PR) Fuckin' A... and this was still pretty easy.

Turns out i was doing these wrong before, and slowing to better set myself up when dropping into the push-up. Tonight i dropped from box height and jounced right nose-to-floor and exploded out like one would a true depth-jump. Yeah... fuck me... thats a lot harder. Still, doing these fresh instead ov after the usual bench night beating made a HUGE difference... and no matter how high i stacked the bumpers on each side (my 'boxes'), i could push myself back up to them. I think with a serious, all-out war effort i could do these to the 36" jerk-boxes...

Stopped at a nice, solid 30", and wow...i could feel these immediately. Even almost broke my nose on the last 30" rep. I love these, but i think they're raping my CNS. This was a little experiment, to learn how to do them and how they affect me... but for now i'll drop them for a good long while.


BAND FLYS ( black minis )
1(step from wall)x5
2x5
3x5
4x5
5x5 (PR)
6x8 (PR) Did 8 coz 5 just wasn't hard enough. Had more still.

( black minis + orange minis )
1x8 (PR)
2x8 (PR)
3x8 (PR) More here too, though a lot harder than just the blacks.

I need bigger bands. I also need someone to brace me so i dont get shot back at the wall like a crossbow bolt. Got a 'brace' on the 5 and 6-step sets, and it was a LOT easier. Not sure ov the tension at that point, but its well over a 100lb cable fly per side...

Note: each 'step' from the wall the bands are choked on is exactly 12", so 6 steps ahead is 6ft... and thats a helluva lot ov band tension.


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Aside from the mildly worrying weak bench single, this was pure sickness. The squat weights aren't much for me, but the form was perfection and speed was good... could have done 495x5 tonight. Further... the complete lack ov knee drama helped a LOT. Hard to get excited about squatting heavy or fast or heavy and fast when your kneecap feels like its going to explode off and break the mirror...

This was my one high-CNS night for the first phase. It wasn't planned, just a slight break from the relentless hypertrophy beatdown. Back to the grind next week.

Bodyweight 233 today. Mutating nicely... . . .

Workhorse
02-28-2013, 08:29 AM
Stellar. As usual. Your strength and size, pound for pound, is great. Something to aspire to for me for sure.

Judas
03-05-2013, 04:55 AM
Day 2, week 4. Woke up with an odd pain in my forearm... a whole NEW forearm pain... which is cool because you know you can never injure a single bodypart in enough different places... This time from the push-ups. It feels kinda like acutely localized DOMS... so here's hoping. Also, i think my CNS is officially on vacation now. Didn't expect much from tonight...


OLYMPIC und MEAT


POWERCLEAN und JERK
50x2 (2 sets)
65x2
75x2 (2 sets)
85x1
95x1 (2 sets)
105x1
115x1
125x1
130x1 (1 + O) Failed triple PR attempt. (92%)

---(18 total reps / 5 over 70% / 4 over 80% / 2 over 90%)---

As usual... in the complete clusterfuck that is my olympic lifting there is ALWAYS something. This time, i was moving well, the posterior chain was doing its job, but my upper back was actually fatigued enough to not wanna hold a god damn 130kg deadlift. I knew from the 115 set tonight was NOT going to produce anything special... but i took a shot at a PR triple regardless. Yeah... that didn't pan out so well...

Only stopped at 18 lifts because i'd rather have a better workout tomorrow, hopefully with more to work with.


BARBELL ROWS
135x5
225x5
315x5
375x5
425x8 (PR)

Okay that was pretty sick... Again, only really pushing these right now because they have (at this weight) the added bonus ov hammering the shit outta my hamstrings... which i have been forced to neglect with this silly squat program.


SEATED BARBELL CABLE ROWS ( 1-second pause at chest )
150x8
210x8
270x5
300x8 (PR)

Also pretty crazy... and the utter limit for tonight. These are freaky hard, done with absolutely perfect opposite-bench form. Same arch, same angle, same contact point, same arm angle... everything.


REVERSE GRIP SKULLKRUSHAH ( to neck )
50x8
70x8
90x8
100x12 (PR)
105x12 (PR) long pause ON neck on last rep, every set.

Wanting to stay away from the really heavy shit this week... skullcrushers, MDBX, JM's, etc. i opted for these... which are REALLY good, but still a bit too light to really punish the arms. Kind ov a slight intensity de-load this week.


ONE-ARM PRESSDOWN ( rope end )
30x8
50x8
65x8 (PR)
50x12 (PR)

Nasty lil finisher after the big pump-up. Felt freaky by this point, but it'll all be gone by tomorrow. And the arms should be 100% for Sunday.


DB CURLS
15x12
20x12
25x12
30x12
35x12
25x15 near rep-out.

All last reps with pause at top and hard negatives outward. Another very light arm exercise... and again, should be 100% for Sunday.


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Weak Olympics... but the bench upper back stuff is already in the freaky zone. I haven't even really turned it on yet. I should be repping 500lbs on the rows by June at this rate. Maybe pausing 450lbs at my chest on the seated rows... that would be insane.

This was a very slight de-load week... Going kind ov a heavy-moderate-savage-moderate scheme right now. Last time i did this program it was heavy-heavy-heavy-heavy. Maybe this'll work better...

Bodyweight 231lbs, but still almost 238 at the gym. Back is getting kinda lumpy and the legs are getting veiny...

Judas
03-05-2013, 04:58 AM
Day 3, week 4... Tonight was good in that i smashed out a few PR's in the Olympics... which is ALWAYS awesome... but bad in that i still suck technically at powercleans. While not quite Pat Tracy... they certainly weren't Szymon Kolecki either...

Opted to pull first tonight... to hopefully get a better PC&J session, and figuring they wouldn't affect my knee much... Was pretty wrong about that one, but didn't expect the PC&J to go as far as it did either.


OLYMPIC und SQVAT


POWERCLEAN und POWER-JERK
50x2 (2 sets)
65x2 (2 sets)
75x2 (2 sets)
85x1 (2 sets)
95x1 (2 sets)
105x1
115x1
125x1 nice!
132x1 (PR) Coulda been better... Thought 130 was my previous best, but turns out it was 127, so 5kg PR! (103%)
135xO (2 sets) Just too tight tonight... But 'good' fails, which for me is really fucking rare.
105x1
120x3 (PR)
125x3 (PR)
130x3 (PR) SOLID... all three sets/reps! 15kg PR! ALSO a 5kg powerclean triple PR...

---( 30 total reps / 18 over 70% / 16 over 80% / 13 over 90% / 3 over 100%)---

The PR single was pretty good in that it wasn't a limit elbows-down rack like most ov my heavy shit, and that the jerk was the weaker part. Funny how i couldn't quite get 135 up there (or rather... couldn't get under it fast enough), but the 130 triple, WITH jerks was damn solid. Previous max was 116x3... and that was both for power jerk and split jerk. Also interesting was that the last two triple PR's were decent technique... when all i was thinking was 'fuck this technique shit... deadlift the fucker if you have to...' Hahahahahaha


BACK SQUAT
135x3
185x2
225x1
275x1
315x1
365x1
405x2 (2 sets) aaaaaaand the knees are done with this shit. (71%)

Meh... fuck the 6 sets... the powercleans make up for it maybe. And THIS is why i have to squat before i olympic lift... during the program anyways.


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Upper back was fried tonight... though holding positions was a little easier than last week. Perhaps this is me getting used to the crazy bench-back work? Overall a pretty fucking high-CNS week. Kinda enjoying this 'throw the form to the wind and crank some heavy-ass fucking weight' powercleaning... Might have done even more tonight... but i tore my hand open again on the second last set. Dammit.

Bodyweight 232lbs waking and a hefty 238 on the gym scale. Noice!

Judas
03-05-2013, 04:59 AM
Day 1, week 5. Nothing really impressive happened tonight. Bench feels weak pretty much chronically now, and the low daily max proves it. Squats, despite peaking a program feels weak too... which is disappointing now because my knees feel a lot better. But overalll a VERY solid block ov work tonight. Definitely a builder session... and in that a complete and total success. The numbers will catch up soon enough.


BENCH und SQVAT und PRESS


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1 ALL singles past this point strict.
315x1
345x1
365x1
385x1
405x1
425x1 pretty hard... Had 435 max. (92%)

445x1 (3-board)
485x1 (5-board)

335x8
350x8
335x8 Did this differently and completely locked out every rep. Makes it a lot harder.
335x8

Fuck... its just not getting easier... and it god damn should be. Bodyweight is up too... i dont get it.


BACK SQUAT
135x7 (2 sets)
185x4
225x3
275x2
325x1
375x1
425x1
465x1
495x1

520x2 (2 sets) bent a tad on 4th rep. (91%)

Both sets were decently strong however. Probably could have gone 530-535 for at least one double... not my best, but thats up quite a bit from 5 weeks ago... a bonus... as bumping my squat up was actually not even the point ov doing this program right now.


INCLINE DB PRESS
30x12 (2 sets)
50x8
65x8
80x8
90x8 help up from here... these are killing my shoulders... in a bad way.
100x8
110x12 (PR) Okay... that was pretty epic...

Had to make bigger jumps with these because we're missing 70's and 95's... so to make even increments i have to get all tricky and mathematician-like...

I really dont like these anymore... way too much effort once the weights get up there, but too bad they work so damn well...


BHNJGP
95x8
135x8
150x8
160x8
170x8
160x8

Wow... these were brutally hard. And weak as fuck. That 8RM is down 30lbs... That set ov DB's really nuked me.


PEC DEC ( with 30lbs in plate tied to side ov stack )
70x12
100x12
140x12 (3 sets) as slow and hard as i could make 'em.

And still not even remotely a challenge. Dammit. Weights dont include added plates. Next time i do these i am literally gonna make someone stand on top ov the stack.


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Weak numbers... for this stage in the game, but a damn fine workout. Enjoying some fine pec spasms right now as i type this... but i have figured out how to finally neutralize them... dislocates. Nothing else works. Thankfully that silly squat program is done now... in 4 days i'll peak it, and finally do some god damn leg work. Feel so lazy right now. Should have just done the four middle weeks over and over again.

Bodyweight 233lbs today, which was 238 on the gym scale.

Judas
03-05-2013, 05:00 AM
DaY 2, WEEK 5... Was a bit stiff today... but nothing horrid, surprisingly. Ended up being a pretty strong night... powercleans aside...


OLYMPIC und MEAT


POWERCLEAN und POWER-JERK
52x3 (2 sets) jerk last rep
65x2 (2 sets)
75x2 (2 sets)
85x1 (2 sets)
95x1 (2 sets)
105x1
115x1
125x1 (275lbs) Shit powerclean... jerk was weak too. (95%)

---(21 total reps / 5 over 70% / 3 over 80% / 1 over 90%)---

Moving well today... and the form was actually clicking for the first time in never. Good 'pop', good positions... would have been a great technical day... but the limit weights were weak, and that i can blame on yesterday. Again, didn't push it past failure... i'll do a lot more and better tomorrow.


HAMMER CHIN-UPS
x8 (orange band)
x8 (brown band)
x8 (same)
x8 (same) but had to cheat the last two a tad

Weak here too. I hate chin/pulls ups more than the next guy... but i should be better at them than this. Tried to do a pull-up again too... couldn't do one. Something is not working right.


SEATED CABLE BARBELL ROW
150x8
225x8
300x8
375x8
465x8 (PR)
475x8 (PR) Okay... this is getting a bit outta hand here...

Like many other good exercises i've been forced to drop, these are getting harder to set-up and basically BE ABLE to do, than the actual execution. These were pretty epic... And to think i was only gonna build a 400lb stack for these... Fuck. i need a 600lb stack.


MDBX ( aka: JUDAS PRESS ) Bite me, Graham. Haha
45x12 (2 sets)
60x8
80x8
100x8
120x8
140x4
150x8 (PR) Pure fucking SICK

Good ol' duct-tape to the rescue again... We need bigger DB's than 140. Got a 'lift off' with these over 120... a lot easier on the rotators that way, though one ov these days we're gonna have a lift-offer fatality...


TRIANGLE PUSH-UPS ( feet up )
x8
45x8
70x8
95x8 (PR) Total Brutal.

Okay... that was a bit much. Two 'ME' arm movements in a row especially after that worthy ov a Peter Jackson movie epic MDBX set... is really pushing my luck. I should be pushing my LEGS this hard...


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Skipped the front-arms tonight... after those push-ups my tricep twinged hard and went completely cold. That means its time to go. Oh well... this was savage week in the cycle... going off the cliff every 16 days aint gonna kill me. That said, i also allowed myself a bit more intensity tonight because i'll be de-loading my bench next week. And i mean a true de-load. Yes, baby Jesus will cry, and the Earth may tilt off its axis... but occasionally it does have to be done, and basically... i want my god damn CNS back. The lower body next week however... will not be de-loaded... in fact. Thus begins the next phase in programming.

Bodyweight holding at 233lbs... and thats pissing me off. I'm actually leaning out steadily at this too... that means 450 grams ov protein a day, 748 shakes and 89 pounds ov meat every 24 hours STILL aint enough. What the fuck...???

Judas
03-05-2013, 05:01 AM
Stellar. As usual. Your strength and size, pound for pound, is great. Something to aspire to for me for sure.

Hey thanks. But alas... the bar for me has recently been raised... A LOT... So i'd better get working in here. Might have to re-think my whole approach.

ljosaitis
03-05-2013, 12:09 PM
Whenever I feel a bit beat up and overtrained, I read your log and call myself a pussy.

Rock1984
03-05-2013, 04:05 PM
Who is "the bar" for you, j?

Judas
03-06-2013, 02:22 AM
Whenever I feel a bit beat up and overtrained, I read your log and call myself a pussy.

Thats the problem... you're not overtrained... you're undertrained...

Judas
03-06-2013, 02:23 AM
Who is "the bar" for you, j?

Lets just say that if i fancy winning Nationals now i'm gonna have to find about 300lbs to stack onto the total...

Judas
03-06-2013, 02:24 AM
Day 3, week 5... and that stalking cold finally caught up with me. Two days ov less sleep than usual, and shitty sleep that i did get, isn't helping the recovery. Bullshit.


OLYMPIC und SQVAT und MEAT


POWERCLEAN AND JERK
50x3 (2 sets) jerk last rep
65x2 (2 sets)
75x1 (2 sets)
85x1 (2 sets)
95x1 (2 sets)
105x1 (2 sets)
115x1 (2 sets)
120x1
125x1 (275lbs) Weak PC, elbows low again, actually missed thejerk... (!!!) (89%)

60x1 (5 sets) full cleans.

---(27 total reps / 6 over 70% / 4 over 80%)---

Hands were raw and cut, upper back was utterly trashed, and my triceps were dangerously overtrained... so yeah... this wasn't going to be a world-beater tonight. You know its bad when my jerks are weaker than my cleans. I could have gone back and made that 125 jerk, but the cleans were getting painful and on a while not much was gonna come from all this tonight.


BACK SQUATS
135x3
185x2
225x2
275x2
315x2
365x2
405x2 (6 sets) (71%)

Strongest 'light' day in the whole program by far. This is good...??? Sped through these too... maybe 2 minute RI's. Wanted to get the hell outta there.


DB CURLS
15x12 (2 sets)
20x8
25x8
30x8
35x8
40x8
45x8
50x nope...
40x8
30x8
20x20

These were super-set with squats. All sets with negative on last rep. Front-arms were shot tonight too... so i was lucky to get this.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


What was supposed to be a brutal and savage week, was indeed that... but the effect may not be what i'd hoped for. Two days ov horrid sleeping made tonight a chore. Two days ov hypertrophic brutally made tonights Olympics an even bigger chore. I'd better get better quick... because i'm peaking this program Thursday and want a good number. Wont be a PR, but should be close... not bad for how low-intensity this program was.

Bodyweight 232.5lbs, and 238 in the gym consistently. Hard to do a truly effective bulk when you're laying off the lower body volume. Thankfully this program is now OVER.

Judas
03-08-2013, 03:41 AM
Day 1, week 6. Bench de-load... and i mean a TRUE de-load... plus the peak ov the squat program finally, and really... what a completely fucked up workout. Bench still sucked, and then i didn't do any real work. Squats sucked, which i can probably blame on this cold that is going away, but still attacking my sleep. Just not happy with any ov this...


BENCH und SQVAT und


STRICT BENCH ( 1-second pause )
45x20 (3 sets)
135x10
185x4
225x2
275x1 strict starts here
315x1
350x1 Heavy... actually. (75%)
225x10 (3 sets)

Planned to go to at least 375... but what i'd done was pretty weak, so skip it. Even thought about a 225 rep-out, but tonight i doubt i'd get much past 20.


BACK SQUAT
135x8
185x5
225x3
275x2
325x1
375x1
425x1
475x1 Heavy...
515x1 Oh come ON... what the fuck...???
545x1 Strong? Hahahahahahahahahahahaha (96%)
315x3 skipit.

Was NOT feeling the love on squats either... and these should NOT have been weak. Still... got a bit ramped up and hit that 545 pretty hard... and it was solid. Could have gone 555 instead, maybe 560. As for the program, my final number in mind was the same number i started with, 550lbs... so technically i am a bit stronger. Without this cold i'm positive 560 or more would have been there. Best ever high-bar is 570... so i'm pretty damn close to my best ever. This is a great place to START the real, actual strength program. Tacit goal is a 605 highbar squat in the May competition.


REVERSE GRIP BENCH
135x10
185x8
225x8
255x12 (PR)
260x12 (PR)
225x20 (PR)

This looks like a big fat de-load fail... but its really not. I do reverse-grips so rarely that my PR's are not all that high. I could have done more for 12's, maybe PR'd the 8RM (current is 295) or done at least 2 more ov 225... so kind ov a de-load...??? Haha Fuckit.


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Plan was to squat some volume after the big single... but THAT set was the one, and only one to swat the hornet's nest... and my knees started to bitch me out. Figured i'd just squat heavy tomorrow instead. Plan was also to deadlift after the squat volume... but again the knees... and again i'll hammer them tomorrow. Time to start mashing the lower body as badly as i've been mashing the upper body. Need some BIG wheels if i'm gonna squat my summer goals.

Bodyweight sunk a bit to 231 yesterday and today. That sucks... hoping its just dehydration from the plague... but i never get that lucky. Hard to dehydrate when you pound 6 shakes a day... Yet... on that same fucking note... why is it so goddamn easy to lose 2lbs ov MASS spontaneously... when you're pounding 6 fucking shakes a day?????

ljosaitis
03-08-2013, 03:53 PM
why is it so goddamn easy to lose 2lbs ov MASS spontaneously... when you're pounding 6 fucking shakes a day?????


Uh, how bout 3 hours of training a day. Just two hour long training sessions require me to up my cals 60%, so I imagine you being double my size and training twice as long would take an ungodly amount of fuel.

Judas
03-10-2013, 05:32 AM
Uh, how bout 3 hours of training a day. Just two hour long training sessions require me to up my cals 60%, so I imagine you being double my size and training twice as long would take an ungodly amount of fuel.

On paper, yes. But i have always trained 3 hours a day, minimum... since day one. When i was 240lbs last time i was training on average 4-5 hours per session, and i had NO trouble gaining solid mass. Was eating the same or less, supplementing less, sleeping the same, and not nearly as strong. Look at it this way... until the bulk started last month, i was easily maintaining on 300-325 grams ov protein (and the equivalent ratio ov calories) a day. Now i'm up at 450gr... and not gaining shit. THAT IS 150% MORE FOOD. I cannot and will not eat any more fucking food. Life fucking sucks eating like this. It is the opposite ov being healthy.



Day 2, week 6. More like a day one really... a part two ov yesterdays half-ass day 1. And get this... i did... A LEG DAY. Now... i didn't exactly go Tom Platz on the lil suckers... but i did flog 'em pretty good, with intensity and volume, in fact it was pretty much all i did, the rest was just details.


SQVAT und DEADLIFT und MEAT


BACK SQVAT
135x7 (2 sets)
185x5
225x3
275x2
325x1
375x1
425x1
465x1 Knees starting to bitch...
495x1 Knees didn't like this one, mainly the eccentric. (87%)

550x1 (14th pin partial)
600x1 (same)
650x1 (same)

315x5 ow...
365x5 Okay, fuck this... i finally did it... i wrapped my patellas...
385x5 Hmmm... better?
405x5 . . .
430x5 Yup, better.
450x6 Was gonna rep this one out... but the knees were done at 6.

Disappointing on the daily max single... was hoping for closer to 530, but a decent amount ov work, ALL good straight solid reps, and a decent top set. 10 reps ov 450 would have been a PR. Without the knee bullshit i probably would have got 8 tonight.

The patella trick worked. It was hokey as hell... basically an ancient (limpest one i could find) powerlifting knee wrap i cut in half, wrapped once around each knee. Looked kinda like the Ultimate Warrior... (and believe me when i say it was sounding like an old WWF intermission in there...) but after the initial two sets with them, the knees started to allow me to work again.


ROMANIAN DEADLIFT
135x5
225x5
315x5
405x5 straps
470x6 (PR)

A nice solid, not particularly taxing PR for the legs. Was gonna just do 2 more for 8 reps, but remembered that this is supposed to be a 'moderate' intensity session. LOTS more here... in fact... more than i had when i was doing them all the time and really strong in them. Unfortunately at this weight it starts to hammer the upper back a lot harder than the legs... and that messes up all kinds ov things in my split.


LEG PRESS
180x8
360x8
540x12 (PR)

Get back here legs... i'm not done with you yet...

These were pretty limit after all that other stuff, not that i really got all excited about doing them though.


STANDING HAMSTRING CURL ( on seated ham curl machine )
60x10
80x10 (2 sets)

Pretty much till i was losing ROM on them. Kinda looking at these as cable kickbacks for the legs... works very well for the arms anyways.


SEATED CABLE BARBELL ROW ( 1-second pause at chest )
150x6
225x6
315x6 (PR)

Hah! Dammit... should have waited till after i was done to look at my PR for these... was about to load 360 and kill it, and i would have. Turns out i only needed 305. So yeah... LOTS more in these...

Only did one set... consider this a 'de-load'... hahahaha


HANGING REVERSE BARBELL ROW ( aka: The Yoke... only without the actual yoke )
x10 (3 sets)

Wow... pretty finished by now. Could barely get 10 on the last set. I used to do these with up to 90lbs ov chain hanging over my neck...


PRESS-DOWNS ( super close grip )
50x12
60x12
75x12
90x12
105x12
120x12
135x12 LOTS more...

De-loading the arms too. Nice and easy...


DB SIDE CURLS
15x12
20x12
25x12
30x12 Tough...???

Wow... pretty beat. Front-arms have been chronically cooked for their share ov the workouts lately... all that rowing, either on the bar or machine, plus the chins... just nothing left. Been going VERY easy on them.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Very risky to do this tonight... as having the remnants ov a cold might still cost me sleep, and doing shit like this without GOOD deep sleep afterwards is pretty much pointless. I even took it easy on everything due to the cold and the impending sleep crisis. Anyways... bringing back the WORK now. Ironically now that this squat program is over i can focus on really cranking up my squat and deadlift. At the moment i'm thinking ov squat daily maxes every day i train (5-6 days a week) and deadlift PR's ov some sort every second day. I wonder how long i can keep that up...

Bodyweight 232lbs today. It still just utterly staggers me how quickly i can lose a measurable amount ov LBM. I'm also pretty annoyed at this so far extremely balky bulking. When i was on my way UP to 240 from 230 last time... i could walk by the gym and put on 2lbs ov mass. Now, fuck.

Judas
03-10-2013, 07:12 AM
Day 3, week 6. Now... i have low expectations sometimes... but tonight i figured anything above 50% would be stellar. Stiff as fuck today... mainly upper back, which was all RDL. Ugh...


OLYMPIC und SQVAT


POWERCLEAN & JERK
50x3 (2 sets)
65x2 (2 sets)
75x2 (2 sets)
85x1 (2 sets)
95x1 (2 sets)
105x1 (2 sets)
115x1
120x1
125x1 Wow... limit for tonight, gave it everything and elbows were still low. 89%)

---(23 total reps / 6 over 70% / 3 over 80%)---

Wasn't moving that bad at all tonight. They only started getting worse when the sheer strength to hold positions wasn't there like usual. I'm not a big 'shrugger' in cleans... but when the upper back is not there... its just not gonna happen.


CLEANS!!!
60x2
73x2
85x2
95x2
102x1
110x1
115x1
120x1
125x1 (275lbs) Not terrible... actually. (saw it on vid) (80%)

102x1 PC to rack bar

---(14 total reps / 5 over 70% / 1 over 80%)---

Okay... i said i'm never doing cleans again ever... but i thought i'd try out my mobility. On the shittiest night in recent memory for speed/flexibility/mobility... i actually didn't do too bad. Could have gone quite a bit higher... and my powerclean was 125 max tonight... so not bad. Pretty rusty though. And yup... still hate them.


FRONT SQUAT ( 'DR' Style )
225x2
275x1
315x1
355x1
390x1 (PR) Heh... that was some work... (101%)

Okay... didn't expect that. Knees were unhappy with everything over 315... almost killed the effort. Thats three heavy daily maxes in three days... will we go 6 for 6 next week?


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Could have just skipped this entire session... was in a pretty fucking bad mood getting to the gym and just wanted to get it over with. Then someone there said something that really just made me want to murder people with my hands... and here i was, all stiff and DOMS'd, weak even... and all this energy to burn. Not good. Had this happened yesterday i'd have wrecked PR's for hours...

Bodyweight still at 232lbs... which isn't making life any happier. Completely fucking RUINING my goddamn day stuffing my face with disgusting amounts ov food... and the scale never moves. When it moves... its down.

Judas
03-12-2013, 07:34 AM
Day 1, week 7. Nationals is NOT looking good. Lost weight again for no fucking reason... so after almost a month ov bulking i'm up -1lb. Nice. So glad i spent an EXTRA $70 on food this month. THAT did not help this stubborn bad mood.

Going to the gym, where i'll find a couple people that i'd really rather not fucking see or talk to anymore. Looking forward to that... GET there... and they are playing some faggot fucking MTV top-40 rap shit... basically the same shit i was assaulted with at Clown School and every other lame gym in town. I ask the owner, who is training, whats with the music. He tells me that "he cant be selling memberships to the shit we listen to..." UN-FUCKING-BELIEVABLE. That only took 7 months and 2 weeks. This gym, was BUILT around the premise that people (including every single one ov the 12 or so guys in there today) want to train to heavy music. Its fucking advertised. Now, because membership is down, he's compromising already. Further... he has the gall to tell me to train later, when nobody is here.

So now i am officially looking for another place to train. Fuck this shit. Fuck this whole town. I needed this today ov all days like i needed dick-cancer. 7 1/2 months. If he's compromising already it wont be a year before he's closing the doors or changing the name to Planet Fitness to make his precious bucks.

Now... if THAT is not enough... some weak little cunt that owes me money and promised to pay me almost a month ago keeps putting me off and chumping me. Thats my food and supplement money... that i NEEDED when i was supposed to... when i was promised to get it. So... that aspect ov my Nationals programming, which was supposed to start mid-Feb... will likely start in April.

And a nice little anecdote to ice the cake... I'm outside, mid-bench sets, trying not to hear that man-on-man soundtrack coming out ov the stereo... and this drunk fucking indian rides up on a bike and picks a fucking fight with me. I told him to move the fuck on... but he's persistent. I swear... that was the closest i've been to throwing a punch in years.

I REALLY gotta get the fuck outta this shithole...


BENCH und DEADLIFT und SQVAT


~~~~~( session one )~~~~~

BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
370x1
390x1
410x1
430x1 Fuckin' smoked this... (had 445). (93%)
340x8
355x8
340x8 full ROM
340x8 same

Well... theres my 440 bench back. Took a de-load and a murderous mood, but i'll take it. Reps/8's are still way too hard for this phase ov the program, and really... the mass is NOT happening... so this phase might as well be concluded fairly soon. Problem is... i just cant see benching my June goal at 230lbs.


CLEAN DEAD
135x5
225x3
295x2
355x1
405x1
455x1 hook gripped till here... Really weak tonight for some reason?
500x1
550x1
600x1
640x1 (PR) 290kg. This could have easily been 295, probably 300.
530x8 (PR) EPIC.

Rage does have its perks.

Theres my February-end goal (that i couldn't do because i was in the squat program). Goal was 285 minimum, 290 preferably, and had i loaded it... i could have got 300. The peanut galley all said it was quick off the floor and faster from there on. The reps were brutal, but only the very last one was hard. Right after, two hours later, and now 7 hours later i have zero stiffness/soreness in my lower back... so you know that arch was gold.


~~~~~( session two )~~~~~

I'M NOT DONE GOD DAMN BENCHING YET . . .
45x20 (2 sets)
135x9
185x4
225x2
275x10
295x10
315x10
315x9
305x10
305x8
275x10 (3 sets)
275x8

Okay... only 96 reps. Blow me. Thought i'd do some really bench-specific bench assistance tonight... more benching. These were ALL full ROM reps... which i find a LOT harder... so this is easily a bench volume PR for me.


FRONT SQUAT
135x5 (2 sets)
185x5
225x5
275x5
295x10 (PR)

To perfection too. Yeah that was some work... and again, my lower back felt as fresh as a very fresh thing. PR's and form gains. I cant be stopped.


QUAD EXTENSION
100x10
150x10
200x10
230x15 (PR) Wobble wobble... hahahahaha

Did some further leg-nuking while i sat on this thing and drank my 51 post-workout shakes. Nasty. Had to stack a bunch ov shit on top ov the stack to get 230 again too. Stack-Jenga is always fun...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Split my workout into 2 session tonight to give myself some chance against my nemesis... catabolism. Maybe that will work. Nothing else seems to. Can you say bench volume...??? All this work... 4 1/2 hours ov punishing gravity and i'm STILL in a bad mood. This lifting shit is no longer serving its purpose. I'm gonna have to go into Muay Thai or become a cop or something...

Bodyweight cutting nicely to 230.5lbs today. I'm 230lbs and have the metabolism ov a hummingbird on PCP. I'm at my wits end here. The best part is that there is NOBODY anywhere that i can ask about it... they all just go on incessantly about diet and nutrition... which is DEFINITELY not my problem here.

Judas
03-13-2013, 07:30 AM
Day 2, week 7. Woke up today feeling like i never even trained yesterday... CROM. Is all i have to say about that. However, i also woke up with this nasty achilles tendon pain... enough that i've been limping pretty bad all day to stay off it. This has happened before, there is nothing wrong. Its just odd how wretched something can feel, shutting down a whole aspect ov my training, yet there is nothing actually wrong. So i skipped the powercleans... though after some stretching it felt like i could still do them... and just hammered the upper body instead. I may have over-compensated a tad...


MEAT und uh . . . MEAT!


SEATED CABLE BARBELL ROW ( 1-second pause at chest )
150x10 (2 sets)
225x5
300x2
330x1 (PR)
360x1 (PR)
370x1 missed the PR... couldn't quite get it that last inch with a pause
240x8
270x8
305x8 (PR)
315x8 (PR) Okay... THAT was goddamn fucking hard.

Serious effort on these tonight. Was pissed i couldn't Olympic lift.


LAT-PULL ( bench grip )
150x8
225x8
300x8
375x8
420x8 (PR)
450x8 (PR) Damn strong... .. . .

I swear... as i get stronger at these, they get stricter. Still a decent swing, but with every session doing them its less a swing and more ov a slight 'snap'. The lats feel like fucking rocks after all this.


JM PRESS
90x10
120x8
160x8
200x8
240x4
270x8 (PR) More here.

Wasn't gonna go nuts on the money stuff tonight, not after 119 sets ov high-rep bench last night, but fuck it. The power and want was there. Fuck was it ever...


REVERSE-GRIP SKULLKRUSHAH ( to neck )
70x10
90x10
110x10 (PR) solid pause at neck on last reps

Killer back-arm finisher. NO elbow pain at all, ever tonight. Thats a first!


BARBELL CURLS ( strict )
65x10
85x8
95x8 (2 sets)
105x8 (2 sets)

Wicked negatives on last reps. Didn't bother with more as my front-arms were already completely trashed by the pulling earlier. Still a bit leery about going all-out on biceps anyways.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Damn... only 8 PR's. Goal was 10. Fail.

Upper back strength is responding nicely... which will happen when you completely neglect it for months and months. The arms are coming a bit slower... but with all the tendon/joint bullshit i've dealt with in the last year i'm happy with gains, slow or not. Good atmosphere in the Haus tonight... actually have a few different guys asking about competing. One football player benched 400 tonight, to go with his 430 squat (lots more in there) and a recent 600lb pull. For kicks we even did his strict bench for the first time ever... and after the big epic 400 grinder he paused a strong 360. Might get some lifters out ov this gym yet. Buffalo Phil smoked about 400 C&PJ PR's last night... culminating in a solid 120kg C&PJ and several good 122kg cleans.

Bodyweight soared to 233 today, a bit more than 238 on the gym scale. Might be a response to the split session last night, or the 500gr protein/6500 calories i downed...

krazylarry
03-14-2013, 12:36 AM
An angry Judas is a strong Judas.

I know you don't think so, but eating dirty is the easiest way to get enough cals in and put on weight. A carb cal is a carb cal, doesnt matter if it came from ice cream or rice. Last month when I was training all those hours, weight was falling off of me. I couldn't eat enough clean stuff to keep the pounds on. I switched to eating boxes of doughnuts, I felt sick after but my weight didn't drop any more. I still came in lighter than I wanted but without the doughnuts I would have been in a different weight class.

Judas
03-14-2013, 05:14 AM
An angry Judas is a strong Judas.

I know you don't think so, but eating dirty is the easiest way to get enough cals in and put on weight. A carb cal is a carb cal, doesnt matter if it came from ice cream or rice. Last month when I was training all those hours, weight was falling off of me. I couldn't eat enough clean stuff to keep the pounds on. I switched to eating boxes of doughnuts, I felt sick after but my weight didn't drop any more. I still came in lighter than I wanted but without the doughnuts I would have been in a different weight class.

Pretty fucking bad mood all week. Pretty good numbers. Hmmm... 'Luckily'... nothing has changed, people here still suck unwashed cock and i'll probably be lifting great this week too...

Yes... i understand this, but i refuse to get fat to gain mass. I've never had to before, so i wont now. I'll take slower, even much slower lean gains... but i do not believe in the 'fat powerlifter'. Never did, never will. Thing is Larry... i'm training LESS now, and eating WAAAAYY more, plus again adapting my lifestyle (unhappily) to the goal ov gaining weight, which means even less ov the minimal cardio i did, etc. Fuck... i'm afraid to go for a walk these days.... Hell... at this point i would bump up my intake another 50gr/500-1000 calories... but i simply cant afford to. I cant afford the increase i'm already doing. There is a reason why even among willing/experienced bodybuilders you just dont see many jacked 240+ guys... they simply cant afford it.

So what chance in hell do I have...???

Judas
03-17-2013, 06:59 AM
Day 1, week 7. And for thre life ov me i cannot see why, but tonights workout just shit the fucking bed... and after i left the gym my night only got worse, was LUCKY to get back to the gym by 3AM again for part 2, which was better, but not much.

Again, i dont mind the odd bad night, but i gotta know WHY. Cant figure it.


BENCH und SQVAT und PRESS


~~~~~( session one )~~~~~


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1
385x1
405x1 quit here so the rep-sets would be really fucking strong. (87%)
340x8
360x7 MISSED the 8th...??? How the FUCK does that happen?????
340x8 Full ROM every rep.
340x7 Oh i dont FUCKING believe this...

Fuck me... One MONTH into a 4 month program and TWO missed lifts in one session. Two full days after preceded this too.


BACK SQUAT
135x8
185x4
225x3
275x2
325x1
375x1
425x1
465x1
485x4 Wanted 6. Weak weak weak. (85%)
405x8 Fucking HARD...???
405x8 perfection

Okay, could have ground out six ov those 485's... but the form would have broken on #5, so why bother. Every rep from 325 up felt heavy. Again... NO REASON for this. I dont get it.


~~~~~( session two )~~~~~


PUSH PRESS
43x8
52x4
61x3
72x2
84x1
93x1
102x1
111x1
120x1
130x1
140x1 (PR) Strong.
145x1 (PR) (318lbs)
150xO (3 tries... no lockout)
102x8
107x8 (PR)
110x8 (PR) (242lbs)

This may look impressive... but i do push presses about twice a year. Mine has always been relatively weak... compared to my press and jerk. I can do the 150... i think it was just the late hour at that point... hard to get cranked up for a big lift at 4AM... Also did these on the Ivanko, so i'd imagine it'd be easier on the Eleiko.


BEHIND THE NECK JERK-GRIP PRESS
95x8
135x8
150x8
160x8
170x8
175x8

Pretty goddamn heavy after those push presses... that 110x8 set being a definite limit. Good solid work though.


BAND FLIES ( blk und orange minis )
1x12
2x12 (PR)
3x12 (PR) More work to stay upright than to do the damn exercise.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Skipped the squat work because i could just give a fuck at the time, and later because after those push presses, and after 4AM it just didn't seem a good idea to start blasting big squats and deads. Might not be going to Nationals now anyways... and with so much other life-bullshit going on right now its really getting hard to fucking care.

Bodyweight seems to respond to the split sessions... 235lbs on the 13th, yesterday, and today 236lbs, which was a 239lb shocker in the gym!

Judas
03-17-2013, 07:00 AM
Day 2, week 7. This almost didnt happen. Was busy till 1AM doing other shit. I got lucky that a friend wanted to hang out and shoot the shit, so i convinced him to drive me to the gym at 2AM and do it there. Got a nice lil 75 minute blast... enough to tide me over for a few days if need be. Not optimal... but way better than nothing. Further, i forgot my stimulants entirely... so didn't expect much from this. Yet... well, i was quite surprised. Had no music either. Very surprised.

Next big session will be in Richmond... but where? i have NO idea. Maybe the Oval?


MEAT.


SEATED BARBELL ROW ( superwide grip )
150x10 (2 sets)
225x8
300x8
330x8
365x8 (PR)
375x8 (PR)
390x8 (PR)

Been a while since i went with the wide grip... not sure if it was the lack ov chemicals in my body or if they're just that much harder.


LAT PULL ( superwide grip )
150x8
300x8
345x8
395x8 (PR)
405x8 (PR)

Damn good... bending that bar to a disturbing degree though...


PRESS-DOWNS
60x10
90x8
120x8
150x8
180x8
215x10 (PR) With weight belt and 25, (not enough).
150x16 (PR) Rep-out PR with super-close grip straight bar.

Not gonna do a whole lot on the back arms tonight... elbows still a bit ornery from those push-presses.


DB CURLS
15x10
20x10
25x10
30x10
35x10
40x10'
45x10 these got a bit ugly... (would have tied PR)

25x12 Hamas
25x12 same

Again, not a whole lot on the front-arms, though this time because the big pulling really mashes them good. The muscle feels fine, but the strength is gone, so this is just some light bodybuilding.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Definitely not bad for no stims or music. Would have liked to do some leg press, something really heavy on weight and volume that didn't bother my knees much, and given more time i'd have liked to do some powerclean and jerk too. Had i a vehicle, and gotten two sessions tonight like i'd planned, i would have done just this.

Weight definitely responding to all the lil' tweaks this last week. 235.5lbs again today, but a whopping 241 on the gym scale tonight after a couple moderate meals (well... and a few drinks...).

Judas
03-22-2013, 02:42 AM
Day 1, week 8... and probably my ONE workout this entire week... as i am busy as hell with CPU Nationals. Only got to do this tonight because we came home for one day to save us the cost ov two nights in a hotel. Only live an hour away from the venue, so why not. Its been 4 full days since my last session... fuck i feel lazy.

Anyways, measurable sleep debt, screwy as all hell sleeping schedule, and too much time off (and worse, much ov it spent sitting in cheap ass chairs)... so i didn't expect a whole lot from tonight, but it needed to be done, and it was a heavy effort. Turned out pretty good. Though the missed bench PR was a disappointment. That is a rather important one... but i should have it by now. Had i not gone nuts with the warm-ups it was certainly there, so rep-wise my bench has never been stronger at least.


BENCH und DEADLIFT und SQVAT und PRESS


BENCH ( ALL singles strict )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
370x1
390x1
410x1
425x1 strong!
440x1 Hah! Botched the pause big time, but got it otherwise. (95%)

455x1 (3-board)
485x1 (5-board)

340x8
370x7 FUCK! Missed it again. Too much warm-up...
345x8 Full ROM every rep
345x8 same

When i did 365x8 i was 242lbs, and benching 465, and that was the limit then. I've done 370x7 since, as a 231, but the 8th wasn't even close. Tonight, without the awful 440 single and the boards (which were subsequently difficult) i would have smoked the nemesene 370x8. As it was tonight the 8th would have been close.

Soooo... seeing as i am already flirting with my bodyweight goal (technically way over on the gym scale), i might just peak this high-rep bulk phase and head into 5x5-land. Not sure if i should change whats always worked for me in the past, or try out this new method i've been playing with, a better way to train bench really, and program with that in mind.


DEADLIFT
135x5 (2 sets)
225x3
295x2 double overhead
365x1 mixed grip from here on... Fuck that feels odd...
425x1
495x1
550x3 really thought this would be harder...
570x3 (PR) Well... for mixed-grip anyways. Could have done 5-6 reps or a lot more weight. (89/84%)

CLEAN DEAD
535x8 (PR) 242kg. Last couple were a bit ugly... (84%)

Normally i wouldn't count an OLympic PR done with bad reps, but everyone else does it, so i'll allow it this one time, plus, without the two big sets before i would easily smoke this anyways. Further, they were still all legs... the lower back may have straightened out a bit on the last two, but the knees didn't lock out until the hips did. I do these specifically for hypertrophy these days anyways, so i shouldn't be so picky. Damn they do the job...

Come to think ov it, 535 (242kg) would have been a 5RM PR anyways, and the first 5 were perfect.


BACK SQUAT
135x5
185x3
225x2
275x1
325x1
375x1
425x6 On my way to 12... fell a bit short... (75%)

I usually front squat after deadlifts, but tonight my wrist was being stupid, and shot referral pain up my arm if i tried to rack a bar. Thought my lower back would can this effort at 275 after those deads, but even after 6 ov 425 it was rock solid (!??!!?). It was the legs that would not go further.. and by that i mean #7 would have hit the pins. Crazy deadlifts!


BHNJGP
95x8
135x4
165x2
185x1
205x1
225x1
240x1 Whut! Limit...??? Dammit. (95%)
200x8 Wanted 10, failed 9th.
185x8 Perfect, but fucking toast after 8.

Warm-up is usually a bit longer, which helps, but shoulder pain tonight was a limiting factor. Again, just hypertrophy... and this one is a good bang-for-buck movement.


~~~~~( super-set with... )~~~~~


LEG PRESS
180x8
360x8
550x12 (PR)

Really just felt the need to grind the living fuck out ov something using the legs... and the lower back was not going to let me do that on squats. Did these exaggerated toes-out this time, and way deep.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Normally i'd do more... another upper movement, and another lower movement, but i cant split the session tonight, and i was already there 4 1/2 fucking hours. That would be counter-productive mass-wise, but i've been sitting on 240 for almost a week now... so one session aint gonna break the momentum.

Mixed grip PR's are silly, and training/pulling mixed-grip sucks balls, but my hook is not going to come around my June. Last time i went too-much too soon i got this forearm bullshit that still hasn't fully healed. I think the weird-ass line and feeling with mixed though is just rust. I could have pulled 600x3 with it tonight, which would tie my best ever strapped dead. I think in 3 more months i can bring it all around. I'm looking for a 730 dead in June.

Bodyweight has been nuts lately. My bag o tricks provided and i've been 239lbs for 4 days now, and actually woke up at an empty 241 yesterday. Been eating baaaaad food the last week though, so i'm sure sodium bloat plays a part. Getting a lot ov comments on my size now though, so its not just me. It is already carrying over in the numbers... I figure i'll hit 242 BY April now... (ahead ov schedule! Yes!!!) so i can then back off the supps a tad, eat a tad less, and spend the next 3 months leaning it out.

krazylarry
03-22-2013, 02:52 PM
I see you took my advice, and ate some dirty food. haha

Judas
03-25-2013, 04:09 AM
I see you took my advice, and ate some dirty food. haha

Heh... it wasn't your advice... I just know how to go on vacation. Hard to eat clean when you're on vacation, poor, and need 6000 calories a day...

I was at CPU Nationals all week.


Day 1, week 8... and the vacation is over. Not that it was much ov a vacation... i think i'd rather stay in this shithole than stay in Richmond for a week... but at least we had a very cheap-ass hokey hotel. Hey... saved us a little over half the price they were charging for the meet-hotel. Cool thing was... and i mean really cool thing... was that right across the streeet was this neat Irish pub, with killer food, and the best beer on the planet... Innis & Gunn... ON TAP. It was like being in Germany again... beer for breakfast, lunch, and dinner most days. And damn that shit is the nectar out ov the tap...

Anyways, 2013 CPU Nationals done. Coached the girl, who won a shit-ton ov stuff, as usual, and almost the overall, watched some good lifting, ate some good food, drank lots ov beer, and basically hung around the Olympic Oval for a week. Got to train only once, back home, and that was a pretty serious deadlift effort... so ov course having not trained the day after or after that, DOMS hammered me pretty hard yesterday and today. Back to the usual grind from here though. Seeing as i have already hit my bodyweight goal in this bulking phase, i'm peaking this mutation phase tonight, and moving on to actual strength/power training from here till the comp. Hopefully the mass will continue to come, and i can re-comp this fat 242 into a lean and really fucking mean 242 by June. Need to shift about 5lbs.


BENCH und SQVAT


BENCH ( ALL singles strict with 1-second pause )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1
385x1
405x1
425x1 (PR)* Pretty strong... but that 1-second pause is a killer... (100%)
325x8
370x7 Oh for FUCKS sake! Thats it, i'm done failing this PR attempt. This was by far the closest i've got though.
350x7 Full ROM, and another fail on the 8th rep.
340x8 Same, but very strong.

* That single is technically a PR... as my usual strict benches are pretty short pauses. Its not a real PR though... as i've paused only 5lbs less for a full TWO seconds. Reasoning behind this is the absolutely fucking RIDICULOUS pauses they made every lifter do at Nats this year. One session had on average... 1-full second pauses. One poor lifter actually had to wait a full two seconds for the press command... as the very ends ov the bar were still wobbling a tiny bit after the bar stopped clean on his chest. Two seconds... under a max weight. Count that out...

Well, wanted that PR... cant count how many times i've missed it, but again... the 365x8 i'm trying to beat was done last time i was this big, and benching 465lbs. Not sure how i got screwed up, but todays workout was supposed to happen tomorrow... so this was done on one less rest day than needed, so again... that set IS in me.


BACK SQUAT
135x7 What
135x5 the
185x4 FUCK
225x3 is
275x2 wrong
325x1 with
375x1 my
425x1 lower
465x1 back...???!!??!??!
495x1
525x1 This was some work... but straight, and fast. (92%)
315x5
375x5
405x5
435x5
465x5 Pretty strong.

Fuck me... that deadlift DOMS from Thursday hit me like a ten-ton hammer tonight... in the form ov a rather severe and stubborn lower back pump. Trying to traction myself and de-load it in between sets was as much work as the squats. Would have liked a set ov 8 at 465 tonight... and i think the legs may have had it, but the back was working WAY to hard to do even what i did... so again... i puss out on the squats. Every single rep i did tonight was pretty damn nice though.


INCLINE DUMBELL PRESS
30x10
45x8
60x8
75x8
90x8
100x8
110x8
120x8 (PR) This is pretty fucking huge for me...

On the rare occasion i DO think about this exercise... i've been wanting those 120's for years now. My wrist is still right fucked, and wasn't liking anything over 75lbs tonight, but i just needed to crush something. Got a bit ov a boost up for 110 and 120's, and wrapped that dumb wrist. Again, the actual pressing part was easy.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Got dropped off at 6 and a ride home at 9:30... so had to cut this battle short. The plan was to deadlift as well (NOT happening...) and do presses after. Instead i'll hit presses after deadlifts tomorrow... which i will do after snatches. Yes... i said SNATCHES. Knees feel good again, so i'll either relive the glory that is doing snatches again, or just fuck my knees up for another month. This not having a vehicle bullshit is bullshit. Gonna have to rely on others to get there till my hotrod is running again.

Bodyweight hit 242 the second day into the comp, and was confirmed by the meet scale where i weighed 109kg on a lighter day. I'm definitely fatter again, but the mass is there and after my session tonight, as limited as it was, i was looking pretty fucking sick. Tonight i was even heavier... no home scale. but a whopping 246lbs on the gym scale, which is typically about 4lbs heavy (shoes, shorts, after 2 small meals and shakes). Now i can lay off the see-food diet and begin to lean it out... the goal being to re-comp 5lbs in 2 months. The hypertrophy will continue, but the actual comp-lift reps will drop to 5's or less now.

T_M
03-25-2013, 10:49 AM
Congrats on the weight gain. That's the most I've seen you weigh in a long time. As Hank Hill says "Is there anything beer can't do?"

Judas
03-26-2013, 02:11 AM
Congrats on the weight gain. That's the most I've seen you weigh in a long time. As Hank Hill says "Is there anything beer can't do?"

Last time i was really chasing powerlifting goals was 2010. I was benching 405 at 230 and needed more, so i bulked up to 242 for the first time. Actually hit a 'PR' morning (empty) weight ov 245 a few days, but on average was around 243-244. I actually cut a bit to make sure i was 242 to hit all my PR's that time around. Then... after half a year ov outrageous gluttony and supplementation, i had had enough ov god damn powerlifting, and eating... and let it all go. Started eating like a normal human being again and went off all supps. Lost 10lbs in 10 days.

This wasn't a 'dirty' bulk though... i doubt i've gained more than 2% bodyfat since my October peak last year.

Judas
03-26-2013, 02:13 AM
Day 2, week 9. Wow... had a good day today... making progress in the vehicle department, and i have a running car again (1 down, 2 to go), and have made arrangements to fix the second. This should have been done 4 years ago. THEN... good went to bad, then to what the fuck-awful. How i can hit the gym in such a good mood and end up with such a completely shitty workout i dont know. Fuck. Should have skipped the snatches... they were simply ill (not good 'ill') and it just went downhill from there. Achy everywhere, low energy, the return ov the dreaded lower back pump/cramps made it ALL a chore, and just felt weak everywhere. I also broke in my new AdiPowers... and because my old shoes were practically moccasins they're so broken in, the new ones felt like ski boots. Ugh... not gonna be a comfy three weeks till they do.

Got some PR's, ov course, and in relatively heavy movements, but they were all hard, and bare-minimum PR's... so really nothing to brag about.


OLYMPIC und DEADLIFT und MEAT


SNATCH'N . . .
20x3 (3 sets)
43x2 (3 sets)
50x2 (2 sets)
50x1
55x1 (2 sets)
60x1 (2 sets)
65x1
70x1 Okay... dont like where these are going.... (54%)

---(17 total reps)---

Woke up today with this rather severe concentrated pain in my mid-quad... There is no injury and nothing is wrong, so its odd and could not be stretched out. So one leg was not moving as well as the other... it did not want to squat. That, and the fact i did (let alone massively PR'd) incline DB's last night... and really i had NO business trying to snatch today. Further,my feet were killing me in those new shoes. At least my knees didn't mind.

Saw a few sets on video, and they didn't look as bad as they felt... definitely fast under the bar... just noticeably stiff all over. I think i could do a lot better on a better day. I could have gone a lot higher than 70 obviously... even today.


ROMANIAN DEADLIFT ( snatch-grip )
135x5
225x5
310x5
375x10 (PR)

Lower back was so trashed before i even started these, it just got overworked once some weight hit the bar. The hams had a LOT more than 375 tonight, but i was tearing up that lower back doing just this. Fuck it.


LAT PULL ( super-wide grip )
210x8
300x8
375x10 (PR)

Also lower back limited. And after doing them i remembered that i was gonna skip all heavy rowing/pulling movements this week... because my bicep/forearms are getting very overtrained... Damn.


PRESS-DOWNS
60x10
150x8
195x8
240x4 Add wt belt + 35
260x6 (PR) Wt belt + 2 35's. Failed 7th.

Tried skullcrushers tonight... pain. Tried JM's... pain, so didn't bother trying MDBX and went for these instead... and was looking for some big PR's. Not tonight.


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Then my ride left and i had to skip the rest. With my own transportation i'd have spent longer pre-stretching for snatches, done presses, done more back-arms and some front-arms. Damn. Might have been a blessing in disguise though... pretty overtrained right now, and i cant figure why. I practically took a full week off. Not good... cant shake the achy's...

Bodyweight 239 today, and down a bit at the gym too. Get a bit confident, lax my nutrition vigilance for HALF A DAY... and lose 3lbs. Fuck i hate powerlifting...

Judas
03-27-2013, 01:16 AM
Day 3, week 9. And i'm finding myself overtrained. I shouldn't be, not with this intensity and volume. My guess is that despite getting at least 9 hours sleep a day, its just not quality sleep. It feels fine waking, but the recovery i'm used to just aint there. Tonight was full-on motherfucking brutal. That mystery mid-quad charley-horse was still nagging me tonight, making depth on the one side miserable, and the wrist bullshit made the heavier cleans near impossible. I need a week off.


OLYMPIC und SQVAT


POWERCLEAN UND JERK
50x3 (2 sets) jerk last rep only
60x2 (2 sets)
70x1 (2 sets)
80x1
90x1
100x1
110x1
115x1
120x1
125x1 (275lbs) Murder on the wrist, and leg power just aint there tonight. (89%)
102xO miserable fucking wrist wont come around.
102x1 ugly overcompensation.
110xO Fuck this.

---(22 total reps / 8 over 70% / 3 over 80%)---

Quad nag and wrist injury (yes... calling it an injury now) made mobility a mess tonight. Power was not there either. Even the knees began to complain mildly by 75%. Fuck.


LEG PRESS
180x10
360x8
540x8
720x8 (PR) Utter limit tonight.
540x20 (PR) This was pretty strong.

Grow bitches, grow!

I am utterly ashamed that i'm resorting to machines to build my legs/squat. I should be getting better at comp lifts, not leg press... but the lower back was such a whiny mess this week it was this or nothing.


HAM CURLS ( standing, using quad-extension )
80x8 (3 sets)

I do these till i start to lose ROM. Tonight that came pretty quick. Semi-decent finisher... kinda like a cable kickback for the legs?


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I sure hope this is leading to something. Think i'll stray into a more classic powerlifting/weightlifting style bulk from here... more squats and deads... barbell work. The jury was out on building junk muscle for strength gains, but that jury comes closer to concluding that this is a bad idea every session. This bulk has in a short time crushed my mobility... to the point where its even affecting my powerlifting... and thats pretty bad.

Bodyweight 238lbs today. Losing that horrid sodium-bloat from the vacation eating, and already looking pretty gnarly in the gym. Feel like i've been bodyslammed by the Warlord though... gotta dip into my recovery bag o tricks a bit further i guess.

Workhorse
03-28-2013, 10:30 AM
Nice work bud. Good to meet you at Nationals.

Judas
03-29-2013, 05:18 AM
Nice work bud. Good to meet you at Nationals.

Thanks.

Yeah its always fun to put faces to names at these meets.


Day 1, week 10. I hate to say this... but i might be out ov the running for Nationals. First off, i need to come up with $250 in 3 days for assorted meet BS, i'm constantly scraping for food and supps to keep this weight up, and right now and for the last month and a bit my bench has just been in the shitter. Its bad. 3 weeks before i was to start my Nationals program i had a 440 bench. That was my goal, to START with a 440 bench. Well, by the week i did start it was down at least 10lbs and did not recover. That was odd. From there, its been injuries and tweaks and nags, which resulted in missing the odd session due to de-load, and though that if anything should have made me stronger... and healthier... its been the opposite. Hurt my wrist deadlifting (ov all things) 2 weeks ago, and i know that feeling... it wont be healing anytime soon. Now, having peaked the first phase in my bomb-proof program... i am literally no stronger than i was when i started. Overtrained? (feels like) undertrained? (missed sessions, doesn't feel like) Buggered wrist? Fuck. If it was just bench i might be more excited about competing... but so far my back squat hasn't quite returned either. I've been stuck at 240-250 for two months now.


BENCH und DEADLIFT und SQVAT


BENCH ( strict singles - 1-second pause )
45x20 (3sets)
135x10
185x4
225x2
275x1
315x1
350x1
370x1
390x1
410x1 Waaay too heavy... WHAT THE FUCK! (88%)

445x1 (3-board)
485x1 (5-board)

355x5 (5 sets) All full ROM. Paused last rep on last 3 sets.

Singles were heavy. Reps were heavy. Fuck me... even the boards were heavy, and they're never heavy. Trying this full ROM reps for a while, and that is harder, but still shouldn't be this onerous. Had i followed the program to a tee the work sets would be 365x5x5 tonight. And that should be EASY.


DEADLIFT
135x5 (2 sets)
225x3
275x2
320x1
365x1 Double overhand to this point. Could do more, but not at speed.
405x1 Mixed grip from here.
455x1
495x1
545x1
585x3 (PR) Mixed grip PR only. (92%/ 86%)

Fuck i hate mixed grip. Form is getting better with it though... getting closer to true clean-dead form, grip-aside. Guess it was just rust. Could have done a lot more than this tonight.


CLEAN DEADLIFT
505x10 (PR) (230kg)

Much better set than last week's 535x8. Last couple weren't perfect, but all the criteria for clean deads were still met. Could have done more.


FRONT SQUAT
135x3
185x3
225x3
275x3
315x3
345x1
365x1
385x1
405x1 This was heavy...??? Mid-back pretty shot. (87%)
315x1 Rep-out... hahahahahahahahahahahaha

Yeah... not the way the legs are gonna get hammered tonight apparently. Getting rusty under front squats... this must be rectified.


LEG PRESS ( toes forward )
180x8
360x8
540x10
720x10 (PR) PR either style.

Not going as deep as the other way though... only coz i cant. These were pretty damn strong, but just not very useful tonight... didn't even get a leg pump from this.


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I've been here before... been this far behind the 8-ball and still pushed towards a big peak. It never works. IF... (big IF)... i can get to Nationals, i'm gonna have to take a full week off... or have the hurtin'est de-load ever... which means losing a full week ov training when i cant afford to do it. I've taken two already in the last couple months... I SHOULD be really fucking strong right now...

Bodyweight stuck at 238.5lbs last two days. 244 on gym scale tonight. Ironically, the only thing really working right now, aside from deadlifts, is the bulk... and so far the strength gains from the bulk have not materialized.

krazylarry
03-31-2013, 11:40 AM
You always able to pull it together when you need to, you will this time too.

Judas
04-02-2013, 06:35 AM
Ugh.

Judas
04-02-2013, 06:37 AM
You always able to pull it together when you need to, you will this time too.

Normally i'm pretty good at that yeah, but this time my meet is only 4 1/2 weeks away, and the training just hasn't been done yet. At VERY minimum i wanted to beat my last total... and right now (or in 4 weeks), not even close.



Day 1, week 11... and a de-load for bench and upper body. Was going to de-load the lot, but i haven't even hit squats in quite some time, and before that it was a while too. Deadlifts shouldn't need a de-load after 2 sessions either. Its just the benching, specific to the movement, pressing, general upper body and pulling movements that need a break. That and my tricep issue i developed a few days ago i'd like to see go away. I'll be de-loading my bench as long as that doesn't feel 100%. Unfortunately... due to stress on the tricep, i am unable to olympic lift too. That really sucks. Could probably snatch... too bad i just cant do it anymore.


BENCH und SQVAT


BENCH ( de-load )
45x20 (3 sets) no roto-cuff stuff this week.
135x10
185x4
225x2
275x1 (59%)

Just feeling out the tricep. Wasn't going to lie down on the thing at ALL tonight... but wanted to gauge the injury. Felt fine to 275 anyways. Went pretty slow on everything.


BAND FLYS
1x10 ( Black minis )
2x8
3x8
4x8
5x8 near impossible without a brace...
6x10 (PR) (brace... someone came in )

INCLINE BAND FLYS
1x8 ( Black and orange minis )
2x8
3x8
4x8 (PR) ugly... (again, need a brace)

Though i am de-loading bench, and these were certainly limit sets, both PR's were definitely pretty hard, the actual weight moved still remains low, so while the pump was epic, this still sorta counts as a de-load. About the only thing i could do for upper body that wasn't going to involve the triceps.


BACK SQUAT
135x8 (5 highbar / 3 lowbar )
185x4 (3 / 1)
225x2 (1 / 1 )
275x1 (1 / 1)
325x1
375x1
425x1
465x1
495x1
520x1 Strong enough... felt heavy, but straight and solid. (91%)

SQUAT ( low bar )
425x1
455x1
485x1
505x1
525x1 This felt worse than the 520 highbar, but i'm sure i could have done a good amount more. (86%)

BACK SQUAT AGAIN
365x5
385x4
405x4
425x4 Heavy too.

Fuckin' knees just did not want to do any reps tonight. The reps were supposed to start with the lowbar.

Only bringing back that lowbar as i still might have a comp coming up in May... and now that its likely to be my big performance, and not the 'practice' meet, if i do it i'll be squatting lowbar again.


BACK SQUAT PARTIALS ( 14th pin )
315x3
405x3
495x3
585x10 (PR) This was really really really fucking easy.

Just fired them off like practice squats. Thats how it should be. Now why cant real squats be that easy... I cant even make 315 feel that easy...


EZ CURL
40x10
60x8
80x8
100x8
120x8
140x8

Could have cranked out a PR... but the last set was ugly enough. Wrist wouldn't let me barbell curl the BAR tonight... and even with these and a tight wrap they were painful.


Also started some DB curls and quad extensions... but pain squashed that plan.


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I think the worst thing about injuries and nags is that they force you to take so much time in between sets. I had bench, chest, squats and biceps to do tonight... and got it all done (skimped on squats again), but it took fucking four hours. Thats a lot for no real benching and no real PR's. Knees started bitching again after a 455 lowbar squat, and never let up after. They've been so cool lately... amazing how fucking little it takes to ruin a workout. My squat is DOWN since i started training for Nationals.

CPF Nationals... Well, they're officially out. Fuck. That was a lot ov wasted money and effort and pain. I still might do IPA (GPC) 'Nationals' in May, but that sounds like an even hokier meet... as it was just announced that it is now also a CPF (the fed for the real Nationals i was going to do) meet and qualifier. Kinda cool that now i can still compete in my fed, but the timing sucks ass. One less month to train, and here i am overtrained and probably taking two weeks off. Its 34 days away. I'd be lucky to lift what i did in my first meet last year... was injured then too.

Bodyweight sunk to 236lbs three days ago... and with me, no matter how it happens, the second its gone it never comes back. Been 236 for 3 days now. Only 2 pounds, but fuck thats annoying.

big ragu
04-02-2013, 06:50 AM
This journal is nuts! You're a fuckin animal man, a serious inspiration

Judas
04-06-2013, 06:22 AM
This journal is nuts! You're a fuckin animal man, a serious inspiration

Heh.... thanks. Glad someone is happy with it...





Day 2 & 3, week 11. Went into the gym both days, not to train, but to do a full stretch/mobility 'session'... no less than i would if i was going to snatch. Stretched for almost 2 hours day 2, and just over an hour day three. NO training at all either day... its part ov the de-load... and felt pretty good for it.


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Day 1, week 12. Another bench de-load week, which will make a total ov 8 days, which is tacked onto the easiest week i've done in months, so pretty much a 12-day de-load ov sorts. Thats as good as its gonna get for me, so if its not better by Tuesday, then fuck it. No more Mr. Nice Guy.

This was not a full de-load session though... i had some deads and squats to do... and by CROM... this was a pretty fucking epic night...


BENCH und DEADLIFT und SQVAT


BENCH
45x20 (3 sets) no roto cuff stuff this week
135x10
185x5
225x3
275x2
315x1 With 1-sec pauses, last 2 sets.

Now, its never going to feel strong when i come in to de-load... the focus just isn't there. But this felt weak nonetheless. Tricep issue has been utterly gone until i started benching, when i could feel something again... but what?


BAND FLYS
1x10 (Black minis)

1x10 (Black and orange minis)
2x10
3x10 (3 sets) Paused last reps with severe negatives, all sets.

I was somehow able to resist the PR bug on these this week. Failed miserably at that last week... Stuck with a solid, challenging weight, and felt like i'd done quite a bit when i was done.


INCLINE DB FLYS
20x10
30x10
40x10 (3 sets)

Pauses on last reps. Again avoiding the PR bug with these... solid perfect 'bodybuilding' reps.


DEADLIFT
135x5
205x4
275x3
350x2 double overhand to here
405x1 mixed grip from here
455x1
500x1
550x1
600x3 Mixed grip PR again, and actually ties my best ever DL triple PR, though i have clean-deadlifted more...? (94%/88%)

Odd that i have still tripled more on clean deads (605x3)... shows where the emphasis has been the past few years huh? Could have done more reps, or more weight. Still nowhere near a true effort. Next week i'm in PR territory...


CLEAN DEADLIFT
550x5 (PR) (250kg) Stronger than the deads. (86%)

Best set ov clean deads at any real weight yet. Every rep arched, swept, and all legs till the hips snap through... probably could've done 8.


FRONT SQUAT
135x3
185x3
225x3
275x3
315x3
345x3
365x3
385x3
405x3 (PR) YES!!!! FuckinggoddamnFINALLY!!!! (87%)

Since 2010 i cannot count how many times i have tried to triple the big 4-wheels and failed. Even when i front squatted 465 i still couldn't. Cant say there was much more in them tonight, but for a squat session i hoped would hit 315 (after those deadlift PR's) i'm just gonna say that i'm VERY happy with this. Every rep save the very last 405 and 385 reps were solid and perfect... almost 'DR' perfect... which is to say splitting more hairs than most Russian coaches would split. The 3rd 405 was still well clean enough to hold after and re-rack (i usually toss the last set).


LEG PRESS
180x8
360x8
540x8
750x8 (PR) CROM.

Okay... maybe it was the cumulative effect ov the dead and squat PR's, but this set was like the last 15 minutes ov Conan the Barbarian. The leg press always makes me feel so wonderful... maybe its just this particular sled, but my spleen felt like it was going to shoot out ov my ass. Cool that i can blitzkreig the legs so thoroughly after pretty much shutting down my lower back with the squats and deads. Wish we had a hack-squat.


HAM CURLS ( standing, quad ext machine )
60x8
70x8
80x8
90x8
80x8 (2 sets)

On a 'heavy' night, like tonight... i pretty much go till i cant contract my leg anymore. Feels really silly actually, but hams are growing.


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3 1/2 hours... i'm getting better. Ov course, not having to bench heavy really speed things up. Now THIS... is what a day one should look like. Add in some bench PR's and i'll be back on top in no time. That de-load had better fucking work. I was still thinking ov hitting that comp in May, but the de-load will not give me enough time to get any bench back before then, and my squat will likely require more time as well. Only my deadlift seems happy right now, and with that, i'd rather take it to its proper peak than peak it prematurely for a comp. I'm looking for one to do in late June or July instead. At this point i'm not being picky about feds... my lifting standards will always be IPF anyways.

Training notes: decided to skip the entire 2nd phase ov my bench/squat program. Going right to the final comp phase... so nothing but real barbell work and real exercises from here. Any hypertrophy will be bonus, and backseat to the real stuff. I need to get back to whats important and get strong where its important.

Bodyweight has been 236ish the last week, but 238 today, and a nice 243 on the gym scale in shoes after a couple meals. Still nowhere near as lean as i was last year, but just coming out ov the bulking phase thats not a worry right now anyways.

ljosaitis
04-06-2013, 05:09 PM
405 triple front squat... damn son

Judas
04-11-2013, 05:54 AM
405 triple front squat... damn son

Well... right now it seems that about ALL my legs can do right. Back squats have completely fucked off it seems... where they went i have no idea. Maybe i'll just do more front squats instead...



Day 1, week 13. Skipped another full week ov assistance work. Had to do a very last-minute trip to Alberta for a few days, so took that opportunity to de-load even further... Could have trained where i was staying there, as they have a good gym, but i wasn't sleeping well there, and the new gym/show-off factor probably would have made me do stupid things... so i'm glad i resisted the urge.

So ov course... after almost 3 full weeks ov de-load... i expected some serious power tonight. Bench and squat however still disappoint... so now that i cant blame the overreaching... i have to figure out what the hell is wrong.


BENCH und SQVAT und DEADLIFT


BENCH ( 1-second pause on all singles )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1 slower
385x1 than
405x1 usual
425x1 This was hard. (92%)

440x1 (3-board)
465x1 (5-board)

335x5
365x5 Strong!
365x5 Full ROM every rep, still kinda strong.
365x5 same.

Nothing impressive, but a solid bench session at least. Still a bit short on the rep-strength, and a lot short on the single strength. Had a bit more than the 425, but not much... maybe 435?

Further... nothing felt very good. Elbows aching, rear delt aching, front delt/lat complaining, and even both wrists were ornery. Wraps would have helped that immeasurably... but i'm not going down that road...


BACK SQUAT
135x5 (2 sets)
205x4
275x3
325x2
375x1
425x1
465x1
495x1
520x1 Solid... but waaaay too hard. (91%)
405x3
425x3
445x3
465x3
485x3 Heavy... but theres more...

Not sure if i pussed out by not loading 5 wheels and tripling it with some serious effort, or if i was being smart for once and staying within decent form and speed. Regardless... my best highbar triple is 535... so i'm soooooo fucking far behind my best right now i'm fucking lost to explain why. Fuck.


BACK SQUAT PARTIALS ( 13th pin )
405x3
495x3
585x10 (PR) WAY too fuckin' strong...

Not sure why i went the 10-rep route... I was looking for a PR, and by that performance, and it was damn easy... i could have easily PR'd anything from a single to a 5-rep. Even paused the very last rep a hair off the pins.


SLDL ( offa 5" box )
135x5
225x5
315x5
405x5
460x5 (PR) This was some work...

Still... it doesn't seem to matter what i load for these or Romanians... i can PR anything.


INCLINE BENCH ( on the shitty bench )
135x8
185x3
225x3
265x3
305x3
340x4 (PR) Okay... this was really stupid... (92%)

So much for easing back into it, and so much for taking it easy on assistance. Ground out that 4th rep pretty good, though i bet on a real incline bench and not this shitty one i'd have nailed the 5-reps i wanted. Anything over 335 was a rep PR though... even just a double.


PEC DEC
170x12 (3 sets) paused every rep start and finish on last set.

170 is 140 plus two 15lb stack plates tied to the side ov the stack. Its actually probably over 200, but i'll just post it as labeled for now. Still nowhere close to challenging.


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A really good, solid block ov work tonight... fucking goddamn 4 3/4 hours worth (how...???), but i still cant help but feel disappointed. Maybe i can blame the shit squats on deadlift triple PR's every 8 days? but there are no excuses left for bench. Pretty sure i would have failed a 440 single tonight... so ZERO progress in over 2 months. DESPITE a 9-10lb weight gain (not fat). Zero progress on bench, and LOST a good 20lbs on squat. Seriously... what the fuck? Starting to think the leg press is hindering gains... the teardrops got severely worked last session on the press... and tonight they felt miserable, plus... its hindering my mobility enough to notice now... i cant squat on my heels anymore, and i dont even want to know what my olympic lifting looks like...

Bodyweight wasn't recorded the last 4 days... no scale, so i ate like a swarm ov locusts to hedge my bets. This morning i was 241... which is awesome, and on the gym scale tonight was 245. Sure will be nice when the mass gains start to actually carry over...

Judas
04-12-2013, 03:39 AM
Day 2, week 13. Didnt feel as trashed today as i thought i would, after groaning through the latter half ov last night after that workout. Was stiff as HELL today though... upper and lower. Dislocates were murder, and i swear my new Adipowers dont have as much heel as the 2004 Adistars i replaced... which doesn't help my mobility situation. So... felt decent, but stiff and weak. Regardless... i wanted to olympic lift, and i at least knew better ov trying to snatch right now...


OLYMPIC und MEAT


POWERCLEAN und JERK
50x2 (2 sets)
60x2 (2 sets)
70x1 (2 sets)
80x1 (2 sets)
90x1 (2 sets)
100x1
105x1
110x1
115x1
120x1
125x1 (275lbs) Fairly strong? (89%)
127xO To be fair, i botched this one before it started... let my arch go off the floor for some weird reason...

---(21 total reps / 7 over 70% / 4 over 80% / 1 over 90)---

I think everything was moving decently today, and technique was 'decent' for me... certainly enough to move a lot more than i did, but the sheer strength and power just weren't there. Not unpredictable after last night...


CLEANS
60x2 (2 sets)
73x2 (2 sets)
84x2
93x2 (60%)

---(12 total reps )---

These were surprisingly decent. Having not done actual cleans forever, and having quit them because i was sucking bad at the time, and having some severe mobility issues... they went pretty well. I had a good lifters eye on them too. Only problem was by this time some very slow knees, and that was enough to quit on a good note for once.


SEATED CABLE BARBELL ROW ( 1-second pause at chest )
150x6
225x6
270x6
320x6 (PR)
305x8 (PR) Both sets damn strong.

This is my idea ov taking it easy on assistance... picking a good movement with good carryover but wont allow me to use any serious weight. Though i wrecked two nice PR's and made 'em look easy, the amount ov weight on the bar wont beat me up too bad at all. I've gotta stay away from all these 450+lb rowing movements... they're killing my elbows and forearms.


JM PRESS
70x10
110x8
150x8
190x8
235x10 (PR)
265x8 (PR) Both sets god damn strong.

Okay, this is NOT my idea ov taking it easy on assistance... but before settling on these i tried pressdowns, pressouts, MDBX, The Mariusz, and Skullcrushers... and they all hurt my healing tricep. Maybe because these are half bench/half arms, and dont completely isolate they weren't painful... but it was still far heavier than i wanted to go tonight. This was conservative though... could have gone over 300lbs easy the way that 265 was moving...


ONE-ARM PRESSDOWN ( rope end, hammer grip )
30x8
50x8

And even these were more painful than a true 265lb JM press... so didn't bother finishing with them. Fuck.


EZ CURL
45x8
70x8
90x8
110x8 (3 sets)

Had 130 loaded, and the strength to go to 150 tonight, but again to TRY and stay out ov redline with the assistance... i stuck with a nice, clean 110 for sets.


DB HAMAS
15x8
20x8
25x8
30x8

Also VERY conservative... even as ridiculously strict as i was making them.


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With all this i'm really starting to wonder just how much assistance i need to do with upper back and arms. I've always gone heavy... and i mean all-out-war full-on medieval savagery-heavy... even with the fluff stuff... and its always worked for me. For a guy that was never supposed to bench more than 315 i think i've done well... but lately i've been wondering if instead ov helping me its been hindering me, and maybe i'd be benching 500 without the last 4 years ov insane-intensity assistance work...???

That said... i DO skip all that assistance work, completely... on lower body. For years i've done squats, plus Olympics... maybe some deads... only one, maybe two movements a session... and there is no doubt my squat and deadlift have languished... seriously. My squat has gone up 5lbs in 2 1/2 years, my deadlift more... but i hadn't deadlifted AT ALL in that time. Maybe with the same detail and intensity ov assistance on the lower body i'd be gaining as fast as i do in bench...???

Bodyweight 239.5lbs today, but again 245 on the gym scale with shoes and shorts. VERY gradually leaning out again.

Judas
04-13-2013, 03:51 AM
Day 3, week 13. And heres a new one for the books... I hurt myself today. That tricep pull/whatever that sidelined my bench for 2 weeks, that had healed, got hurt again today... get this... WHILE I WAS SLEEPING. Yup... was moving a pillow like, a couple inches and STAB... tricep pain. Guess i must have left the gym last night literally one rep away from tearing it and didn't know it. Fuck me. Now how long is this going to fuck with things...??? I wonder if there is even a point in keeping up this bodyweight? with no comps in sight, and looking like i'll be unable to bench or bench assistance for another fucking month. Like my bench isn't fucking weak enough right now...

Anyways, in light ov that i left tonight open for a rest night, but decided to go in, stretch/mobilize fully, and see what happened. What happened is that i'm god damn sick ov not snatching. I tried the moves, and nothing hurt the tricep... so what the hell.


OLYMPIC und SQVAT


SNATCH !
20x3 (3 sets) WOW... 1st set was a Ronnie Coleman snatch (if you can imagine it...)
43x2 (2 sets)
50x2 (2 sets)
55x2
60x1 (2 sets)
65x1 (2 sets)
70x1
75x1
80x1
84x1
89x1 powered
89x1 same, but rode down
93x1 Decent!
98x1 Decent! (215lbs) (75%)
102xO crunch...
102xO had this, but it was all over the place in the hole, unlocked twice, and then hurt my tricep again.

---(24 total reps / 4 over 70%)--- Aramnau look out...

Well... uh... There was good in all this. Actually some very good. First... i was ready to go after 30 minutes ov stretching/mobility work... which is almost a record for me, but really it was just that after 30 minutes i just simply was NOT getting any looser... and i was still pretty god damn tight. Ugh. Gave it a full hour, then went at it and they got better as i went. Rode down quite a few powersnatches... because my knees are so tight i can no longer get down fast enough. I actually used to be quite fast under the bar... now i'm still as fast... but only to the higher depth. Fuck. Overhead stability/strength has again gotten rusty... Understandable having only snatched twice in almost 2 months (once was very very light and bad).

The good...??? was that there were two, rather decent snatches in all this, and over 70%. Solid 7.5/8 outta 10 snatches... compared to my best. If i can do that first time back, and at this EXTREMELY snatch-unfriendly bodyweight, with legs that were moving like elephant legs... well, then knees-allowing i could actually get back my GOOD snatches at this 240lb bodyweight and mass. That... is VERY encouraging.


ZOMBIE SQUATS ( paused )
135x3 (2 sets)
185x1
225x1
275x1
295x1 Knees no likie!

Dammit... My weakness with these is ALWAYS the blackout issue... and tonight it was just NOT there. So ov course... something else had to be wrong. Knees were just toast after those snatches.


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If i could just get these fucking KNEES to allow me to snatch even twice a week, i'd drop this powerlifting shit indefinitely. Looks like i might be away from bench for a month... if so, i might spend it olympic lifting and deadlifting. Not a great combo... but two things i like most.

Bodyweight 240.5lbs today, and again 245 in the gym. Lookin' pretty god damn big. I dont notice it myself, even in the mirror... until i am standing beside someone else... then its 'uh, yeah... wow.

Judas
04-15-2013, 04:39 AM
Day 1, week 14... And FINALLY... the first real spark ov life in this program. Tonight was an event that was building up for a couple days... as all serious 'me' sessions should be... but for once there was no real pain limitations at all, though the bench was a tad apprehensive due to the (feeling better) tricep pull. Anyways... pretty fucking epic workout. CROM smiles.


BENCH und DEADLIFT und SQVAT und PRESS


BENCH ( all singles strict )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
365x1
385x1
405x1 Pretty damn strong... stopping here to lay off tricep. LOTS more here tonight... (87%)
335x5 Full ROM reps.
370x5 Same
370x5 Same, quick pause last rep.
370x5 Same, quick pause last rep.

God damn i wanted to push that single tonight... Nothing was fast, per-se... but i just kept 'em solid and straight. From the very get-go i was very wary ov that tricep... and throughout this whole effort it really only disliked the pausing... all sets were strong. Strongest bench session in a long time.


DEADLIFT
135x5 (2 sets) Hook grip all sets from here...
225x3
315x2
375x1
425x1
475x1 Last hook grip... and still pretty strong.
525x1 Mix grip from here... and yup, still hate it.
575x1
615x3 (PR) Strong. All-time/all bdwt/any form deadlift rep-PR. (96%/90%)

This was strong, but could have been way stronger. Was in a world ov distraction throughout the warm-up and couldn't focus with so much shit going on. So long RI's for one. Further... not sure why, but after the 2nd 615 rep i loosed my grip on the re-set, and then just sorta grabbed it and reefed, so the grip was very weak on the 3rd, and my back bent a bit to keep it. Without that i would have cranked a solid, straight/arch-backed triple tonight no problem.


CLEAN DEADLIFT
555x5 (PR) (252kg) God damn strong. (87%)

THIS... was the true epic test. I KILLED these tonight. Arched-back, used the legs throughout and special focus on the sweep and a real good snap through with the hips. Swear i could do a clean pull at this weight... by some peoples standards anyways.


FRONT SQUAT
135x3 (2 sets)
185x2
225x1
275x1
315x1
345x1
315x1 Another interruption...
365x1
395x1 Holy fucking heavy...
415x1 (1+O) Missed PR-double attempt.

And dammit... the strength was there to do it. Just some pestering knees by that point, and the millisecond ov apprehension that comes with that and that was the set. Fronts are suddenly pretty strong...


BEHINDNECKJERKGRIPPRESS
95x8
115x5
135x3
155x2
175x1
195x1
215x1
235x2 (PR)
242x3 (PR)
215x6 (PR)

Fuckin' 'ell... Was on my way to a 255 single (PR), when i thought screw it, i'll just PR the double instead. That was so wicked strong i loaded 110 and went for another PR double... which ended up being a joke, so what the hell. Triple! Then the down-set and a slight nod to the hypertrophy i'm still throwing in where i can.

Its cool how my presses are responding to all this bench and possibly jerk work. Its usually the other way around, but seems that every time i hit them i'm PR'ing something serious. Only reallydoing them to blast up the delts a bit so i dont get all funny looking... pressing strength is really not a weakness i have.


SIDE/REAR DELT RAISES
15x15 / 15x15

The second i racked that 215 i took the 10's and 5's off and while they were in my hands i finished the delts with some 'DB' raises... side then rear. So a super-set with the last press set, and some severely mashed delts to take home with me.


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The deadlift top set tonight was to be a double, and maybe a triple if it felt really good. Bench is finally responding i think to the weight increase and program... its never taken this long before but i may have to FINALLY (after 8 years on this damn program!) start re-assessing how to program for an elite lifter... as i am that close to being one. I STILL have a couple on/off bitching wrists and now a buggy tricep limiting my power on bench too... and history tells me that when that clears up i'll be pushing some scarypower. Now... where the hell did i leave my back squat again...???

The irony here... is that while i'm finally seeing the powerlifting program start to pay off (bench coming back, deadlift NEVER stronger), all i want to do is Olympic lift. I'm having some seriously cool success with this lifter i'm coaching right now... and tonight was another breakthrough session. Fuckin' bastard is lifting better than i can.

Bodyweight was 239.5/245 yesterday (did a 40 minute stretch/mobility session there while coaching), and 239/243 today. Lets are getting slightly grotesque looking... and at that, CROM smiles.

Rock1984
04-15-2013, 06:19 AM
Crom called...he said he doens't care until you go 700-500-800.

Judas
04-16-2013, 06:00 AM
Crom called...he said he doens't care until you go 700-500-800.

Well then CROM had better start 'hooking me up'... if you know what i mean...


Day 2, week 14. I guess i'm just going to decide right now that this was a pretty good workout... in light ov what i did last night. Only downside was this new pre-workout i tried tonight that someone gave me (forgot to buy a NOS), and i took a full dose, when i usually take half. So i crashed hard after the powercleans. Didn't even clue in to why i was suddenly so beat until after the session. I hate pre-workout supps. That and training triceps was an exercise in patience and frustration...


OLYMPIC und MEAT


POWERCLEAN und JERK
50x3 (2 sets)
60x3 (2 sets)
70x2 (2 sets)
80x1 (2 sets)
90x1 (2 sets)
100x1
107x1
112x1
120x1
125x1 actually pretty decent!
130x1 (286lbs) Same, though with low elbows. (92%)

---(26 total reps / 6 over 70% / 4 over 80% / 1 over 90%)---

Was making a real, colossal technique effort tonight. This was not just a lets do as many lifts as i can in good form. This was a technical session. Didn't go all that well... but the effort for improvement was 100%. Just really really slow to rack at this bodyweight. Jerks were so easy they were pretty much pointless.


CLEANS
60x2 (2 sets)
73x2 (2 sets)
84x2 (4 sets) Video'd last two sets because Phil thought i was doing great and i thought i wasn't. Little ov both.
93x1 (2 sets)
102x1
110x1 Heaviest full clean in about 17 years... but wasn't terribly challenging, despite some (by now) slow knees. (70%)

---(22 total reps / 1 over 70% haha)---

Same effort with cleans. Not really trying to get back into them... not just yet. Just really cranking the mobility up with these... and i mean very aggressively.

What i've discovered is that ironically... it is not my upper body flexibility/mobility limiting my lifting... Not even close. Its my LOWER body mobility. With effort, i can rack a clean with my upper body exactly where i want it to be (and i'm picky), but the whole upright position is about 1 1/2" further back from where it should be. Hard to explain... but at least i know why i'm not cleaning like Aukhadov.


Lat Pull ( pause at chest )
150x8
225x5
240x5
255x5 all PR's technically.

VARIANT FAIL. Tried to find another way to do these, but its just near impossible to pause a lat pull on the chest. I hit the chest and pause it an inch off. I could do it with 150 i'm sure... but what the hell is that going to accomplish?


LAT PULL
300x5
360x5
410x6 (PR) VERY easy PR...

360x5 (3 sets) Considerably less lean than usual for a bit ov a change.

SOOOO hard not to go nuts on the upper back... no matter how bad a day i'm having, PR's are there for the reaping. Tonight i could have cranked up the Ear Tork and ruined the whole stack (450lbs), or more.

This was a VERY conservative effort.


JM-GRIP BENCH
135x10
135x17 stopped... too much chest.

REVERSE GRIP BENCH
135x20 (2 sets)

Before these i went through EVERY useful exercise i know for back-arms... and every single one aggravated that tricep pull. 30lb CABLE KICKBACKS hurt. But benching... still doesn't. So i had to find ways to hit the triceps for a pump-up... all i was after tonight. Still hit the chest harder... so i gave up.


PRESS-DOWNS
50x50 (PR) Hahahahahaha

Didn't really record that one... But the funny part was that this and this alone did exactly what i needed for tonight. Pumped them suckers up without hurting anything... including next week's bench effort. Actually got spasms so bad after this i had to roll my tricep for a minute...


DB CURLS
20x12
25x12 (3 sets)

Could have actually done a full-bore front-arms blast tonight... but i'm thinking less is more right now. Arms are a mess from finger to shoulder.


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I have decided i AM going to Olympic lift well at 240lbs. Fuck ALL the reasons why it shouldn't work... I am going to make it happen. The break from my usual hypertrophic onslaught in phase two should help. I'll be stretching EVERY day, workout or not, and really stressing the shit out ov form and technique... namely positions... when i do lift. Also, no more leg press or machines for legs. The mass is there now, but its slow and stiff... sore even (chronic). Worse than i thought it would be.

Bodyweight dove to 236 today... and a bloated 242 in the gym. This sucks. Fuck i hate my metabolism sometimes...

Judas
04-17-2013, 04:22 AM
Day 3, week 14. I SHOULD have squatted something today. that was what i NEEDED to do... but i wanted to snatch, god dammit... so i did. Ov course... there can be no squats after snatches. In fact, i only got halfway through the snatches before the knees told me to fuck off.


OLYMPIC


SNATCH
20x3 (2 sets) quick... but high. Fuck
43x2 (3 sets) last two sets were great.
50x2 (2 sets) Good as well.
60x1 (2 sets)
65x1 (2 sets)
70x1 (3 sets) Good, but getting heavy overhead. Heavy...???
75x1 Fuck heavy. Fuck my knees. Fuck my tricep. Fuck my mobility. Fuck rust. Angry now.
80x1 Fuck 80.
84x1 Fuck 84.
89x1 Fuck 89.
93x1 Fuck 93. (205lbs) Not bad... (72%)
98xO And fuck me apparently. Grrr...
98xO Had it, but unlocked.
98xO Apparently i cannot snatch 98kg.
84xO Or 84... (though too much talking this time...)

---(26 total reps / 4 over 70%)---

No matter what the scenario, no matter what the problem, no matter WHAT state ov mind or body i'm in... there is just NO approaching snatches with any sliver ov calm focus or resolve. It HAS to be violent. It HAS to be angry. They were moving decently enough tonight.. did some technically rather good lifts at 43 and 50... which is more impressive than at 70 or 80... as i can still muscle the bar around at 43. But when shit started feeling heavy overhead at 70... Fuck that. Knees were moving like i was wearing full-on PL wraps, tricep was not liking catching anything overhead, ESPECIALLY anything with even a remote tendency to unlock, and sheer rust under that bar was having its way too. So i got mad, and suddenly it was a new day. Knees STILL shut me down at 98 though. I cannot express, even with my rather impressive skills ov description, how FUCKING FRUSTRATING THIS IS!!!!!!!


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Only upside again (getting fucking sick ov always looking for upsides) was that i CAN still move as well as i need to... at this bodyweight and mass. With someone elses knees i'd start snatching triples and supplementing with tons ov overhead squats and OHS partials, and i guarantee i'd be snatching 135 in no time. As it is however... i just dont understand why i still fucking bother...

Bodyweight is now 236. Lost 3lbs Sunday... 3 pounds, permanently... in ONE fucking day... and now i have to work like hell and eat like hell (perfect descriptive, by the way) to get it back. I wonder why i'm bothering with ANY ov this anymore.

Judas
04-19-2013, 06:24 AM
Day 1, week 15. Hard to really get ramped up for this one, as i really didn't have anything epic to attack tonight, but i tried regardless... and the result was so-so. Got all the numbers i'd set out to get anyways... sadly, some were pretty low (squat).


BENCH und SQVAT und DEADLIFT und PRESS


BENCH ( all singles strict w 1-second pause )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
345x1
370x1
390x1
410x1 All singles easy enough, but i'm still (purposely) pushing a lot slower'n i'd like. (88%)
340x5 Full ROM.
375x5 Same.
375x5 Pause last rep. The pause definitely makes these harder than they should be at this stage though.
375x5 Same.

Damn... i'm turning into Benchfreak... all these damn pauses. The full ROM thing seems a given, but i never used to do that, probably ever. Locking out every single rep is definitely harder... so 375x5 is some kind ov PR for me. I've gotten shit for that many times from other lifters, but none who've maintained solid bench progress like i have, and most fail off the chest. So maybe i'm on to something. My theory: push till you break the sticking point... works the hardest part ov the lift. My triceps will never be weak enough to miss a lockout, so it allows me to do more overall quality work. ONLY reason i'm trying something different right now was really... just to try something different. Greg Doucette does it this way too (full ROM), and he's a bench cyborg... so i'm HOPING he's on to something...


BACK SQUAT
135x5 (2 sets)
185x4
225x3
275x3
315x3
365x3
405x3
435x3
465x3
495x3 Pretty serious effort... sadly. (87%)

Was REALLY paying hyper attention to my knees doing these... if just to try and feel EXACTLY what goes wrong and when. Nothing did, until the last set and they just started to clam up like usual. Its definitely some sort ov severe inflammation... and though i could have loaded more... say around 510ish and tripled that with some effort, i'm guessing what i did was a better plan. Even 510x3 isn't gonna impress me right now. My squat sucks.


BACK SQUAT PARTIALS ( 13th pin )
495x3
545x3
600x3 (PR)

Not much more than my only other 13th pin PR... a 10RM, but still. Obviously VERY easy... and i'm sure i could have repped it 10 times tonight if i needed to. Got a club session coming up this weekend... so not really needing to wreck the CNS tonight.


ROMANIAN DEADLIFT
135x3
225x3
325x3
410x3
510x5 (PR) Too easy to stop at three... (87%)

510x3 would have been a PR. Another pretty serious set, though unlike squats ANY kind ov deadlift or pull right now seems limitless. This wasn't a high-effort set... no crazy music or psyche-up. LOTS more here...


BHNJGP
95x8
115x5
145x3
175x1
195x1
215x1
235x1
255x1 (PR) (116kg) And not another pound in it.
225x5 (PR) Ugly... but legit.

This will be the last ov the presses (ov any sort) for a while. I hurt my tricep doing a push-press, and these dont feel much better. They are one ov the few real exercises i can do with this tricep, but i'm just a bit wary ov pushing the tricep with a variant ov what injured it. FIVE big PR's in 5 days though... i'd say thats enough for now...


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So Mr. FancyPants asked me tonight after squats how the knees were, and if they made the squats any harder. My answer was fine, though thickening up after the 495 set, and the difference was that without any knee drama, i'd have done another set or two, and then come back later tonight to do an olympic session. That is the true frustration here... i have MORE than enough recovery and energy to train 10-12 times a week... Olympic lifting 8 to 12 ov those sessions. EVERYTHING else will let me do that. And last time i did that my Olympic lifts made bounding improvements... even in a short period. ONLY the knees limit this. Hell... without their bullshit i probably would have skipped the PL comps and just dove right back into weightlifting last year. When my next windfall comes in i'll be buying some different supps and some tape/wrap, and modifying our platform. Hopefully that will help some. I'd hate to be relegated to powercleans.

Bodyweight 237 today and yesterday.

Rock1984
04-19-2013, 07:22 AM
Well,
pretty solid session.

Question (maybe I've asked you this before): how would you approach a recomp?

Greg Doucette...do you know what is he up to these days?

krazylarry
04-19-2013, 04:55 PM
TB 500, is good for joint repair...

Still scary strong I see.

Judas
04-20-2013, 07:26 AM
Well,
pretty solid session.

Question (maybe I've asked you this before): how would you approach a recomp?

Greg Doucette...do you know what is he up to these days?

As much as i'd love to call myself an expert on this subject... having done a couple very successful re-comps... both happened almost by accident, and one recomp i did on purpose failed. Heh... Its pretty fucking hard to do. I've generally pulled it off when doing fucking retarded amounts ov work (the usual PL split + double the O-lifting), over more sessions, and eating shit tons ov lean protein and watching my nutrition timing like an OCD hawk.

Greg got slammed pretty hard by that massive drug bust last year i'd imagine. He actually crossed a border i think with copious amounts ov gear so i' thought he'd be fucked for life. But then i saw training vids around last October, with him lifting even more disgusting weights than before. He did Raw Unity this year i believe, though didn't get his record.

Judas
04-20-2013, 07:29 AM
TB 500, is good for joint repair...

Still scary strong I see.

TB500...???

Not quite scary strong yet... scary overtrained maybe...


Day 2, week 15. Interesting little experiment tonight. Two parts... One, i taped up only ONE patellar tonight... the first one to complain (left one, around 50kg sets, so right off the bat). Did it a little differently than other times, and this time with hockey tape. Yes, hockey tape. Beyond the wonderful feeling ov ripping all my leg hair off, and the tape not giving at all (its not stretchy tape), the difference was immediate. I left the other knee naked all night, now matter how it bitched. The other thing i did was to throw a Rehband knee sleeve on my injured tricep/elbow. Its a womens' small size, so on my arm it was pretty fucking tight. Tighter than i'd imagine you'd want a knee sleeve.

Results? Left knee was happy and fast all night. Right started to clam up as usual, about 2/3 the way through the session (quickly exascerbated by going into full cleans). After all was put away i took the tape off (ow...) ad the left knee felt like it hadn't done a thing. The right was miserable. The other result... i didn't feel my pulled tricep at all the whole night. With that, i'm thinking maybe on my knees... the effect would be the same? I wish i had some normal sized sleeves to try.

This could work... I also have some cod liver oil to try, and some vitamin D, and have figured out how to fix our platform to be more knee-friendly.

Beyond that, this was a very distracted session tonight... as i was orienting a potential client tonight... an MMA fighter. Interesting...


OLYMPIC


POWERCLEAN AND JERK
50x3 (2 sets)
60x2 (2 sets)
70x1 (2 sets)
80x1 (2 sets)
90x1 (2 sets)
100x1
105x1
110x1
115x1
120x1
125x1 Pretty strong. (89%)
130xO Rest was too long... Idiot.

---(23 total reps / 7 over 70% / 4 over 80% / 1 over 90%)---

Some very good powercleans in here... though mostly at lower weights. Was more focused on what my knees were doing tonight than actual numbers. If i can get them cooperating again i'll be back on actual volume very quickly.


CLEANS
60x2 (2 sets)
70x1 (2 sets)
80x1
90x1
100x1
105x1 (67%)
110xO Heh... now at least its only ONE knee that wont go down... Thats progress.

---(11 total reps)---

More ov a knee test really. Left knee felt great to the last set. I could feel the twinge ov pain starting to happen out ov the hole, but as the usual point is passed, the tape just does its job and once i've stood up... nothing. Right side ov course... nag nag nag...

Did a couple very quick lifts in here...


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Skipped all bench assistance tonight... lets give the arms a complete break.

Well... i'm REALLY trying to NOT be overly optimistic about this. I felt i could go on for another hour on the taped knee. What i dont get is why this never happened any other time i've wrapped the patellar. Is tape THAT much different? I bet a pro-style tape/bandage and a pro coach wrapping it for me would solve 90% ov this whole issue. Fuck i wish i had money to buy this stuff right now...

Cant wait to get that platform fixed too... gonna throw a 1 1/4" layer ov gymnastic hard foam under it and see how that affects things. The very thought ov being able to train actual full lifts 4-5 times a week again makes me drool... I'd better not get excited.

Bodyweight slowly climbing back up. 237.5lbs and 241 in the gym tonight. Thats no good. I'll be light tomorrow.

Judas
04-21-2013, 04:45 AM
Day 3, week 15. Part two ov my 'no more 80 year old knees' experiment. And a stunning success. Taped both patellas tonight, again with that OH so wonderfully pleasant hockey tape that tears all my leg hair out with every squat (seriously, you'd THINK it'd be all gone by the first 3 or 4...). Still no expert on doing this, so did it the only way i know how (basic YouTube tech). I could snatch, snatch, and snatch some more. It worked so fucking well i started getting cocky and ripping off an overhead squat or two after every snatch. Only issue is again because hockey tape has no give, when i'm deepest low it starts to constrict enough to impair movement. With a better tape/wrap this would be a non-issue. Ov course... knee grief aside now... i still couldn't snatch worth shit tonight...


OLYMPIC und SQVAT


SNATCH'N . . .
20x3 (2 sets) feel like Ronnie Coleman again...
43x2 (2 sets) w OHS
52x2 (2 sets) w OHS
60x1 (2 sets) w OHS
65x1 w OHS
70x1 w OHS
75x1 w OHS Okay... thats enough cocky for one night...
80x1
84x1
89x1
93x1
98x1 Heavy overhead... (76%)
102xO THREE shots. Every one unlocked...

---(21 total reps / 5 over 70%)---

The wrap was hindering lower body mobility some, and its still hindered even without the wrap some, but the BIG weakness here tonight (and last 3 sessions) was the overhead stability. Seems a bit laughable that someone with a big bench, big press/BHNpress and strong jerk could be unlocking with 80%... but i was. Wrists... were just miserable, even the one i wrapped. Elbow was miserable too. Both made ballistic catches a real chore. Tricep felt alright though... which further illustrates that i should get me some knee sleeves... because i had that knee sleeve on it all night.

BUT... after 21 quick violent reps... the knees felt fine. Fine enough to start getting cocky and adding the squats to every rep. Heh... lets start back slow now...


OVERHEAD SQUATS ( w snatch grip back jerk )
43x3 (2 sets)
52x3
62x3
73x3
82x3
92xO fucking wrists...
92x3
102x5 (PR) Rough fifth... but again, just wrists.

God damn... squats after snatches!!!! I dont think i've been able to do that for over a year now. Didn't even stop because ov knees either... the shoulders and wrists were done, and i didn't feel like front squatting.

Anyways... i dont remember these being so goddamn easy... squat/core stability wise. But delts were weak, and wrists were at their utter limit, even with one wrapped. Overhead position is now apparently a HUGE weakness for my snatch, so i may skip the snatches entirely in lieu ov OHS for a bit.


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Overhead squat PR (tho' nothing amazing) AFTER snatches... and all it took was some patella taping. Still boggles me that wrapping them had an entirely different effect. Its getting REALLY hard not to get excited now... If this does all work out, and i can Olympic lift every day again i'm guessing its going to be extremely hard to remain excited about powerlifting... I'll still train for 5-lift, but again the emphasis may again shift...

Bodyweight dropped predictably to 235.5lbs today. Grrr...

Judas
04-23-2013, 04:43 AM
Day 1, week 16. Tonight my program finally not only caught up to me... but rear-ended me violently enough to send me ahead 3 weeks. Holy fuck what a workout...


BENCH und SQVAT und DEADLIFT


BENCH ( all singles strict )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
350x1
375x1
395x1
415x1 Still pushing the singles slow... a bit gunshy yet... but nothing's that hard... (89%)
455x1 (5-board) Skip the 3-board... staying off that tricep still.
485x1 (5-board) Could rep this 150 times.
345x5 FULL ROM, every rep.
380x5 Full ROM, every rep, and pause 5th rep
380x5 Same
380x5 Same! Longer pause even. Holy fuck... i'm turning into Benchfreak...

Okay HELLO.... My bench is back! God DAMN i was on fire tonight. I bet i had an 8-rep set with 380 tonight. It just wasn't fucking heavy. Best ever 5RM is 395... and i bet i could've done that tonight.

One worry though was that i DID have a knee-sleeve on my buggy elbow though... to keep that tricep warm. It IS a knee sleeve, but its tight enough to make me wonder about carryover. However, it was only on one arm, and everything was in perfect symmetry, so i'm guessing it wasn't a factor in how strong tonight was.


BACK SQVAT
135x5
135x8
185x4
225x3
275x2
315x2
365x2
405x2
435x2
465x2
495x6 (PR) And i could have done more... (87%)

BOUT fucking time here as well. Like the bench domination above... i did do something differently tonight, and i'm wondering how much difference it made. I taped both patellas loosely. This got me through to the big set and i was looking for more to do after. Obviously there is NO carryover in a couple wraps ov hockey tape below my knees, so its fucking amazing how much the body (or mind) limits power when there is a structural issue. Its been years since i fired off 5 wheels like that. Getting dangerously close to that ultimate 5-plate x8 goal i've had for years... suddenly.


BACK SQUAT PARTIALS ( 12th pin )
315x3 / 405x3
455x3
495x3
535x3 PR?
565x3 (PR)

Never gone this low with an Olympic style partial. This is pretty close to an SPF depth squat. Knees dont like stopping there... which is why i tried it. STILL no knee issues... though the medialus w'unt too happy...


SNATCH DEADLIFT
135x3
225x3
315x3
385x3
465x5 (PR) (210kg) God damn strong. (92%)

Knees want to make up for lost time... so went for the throat on deads too. I've switched from PL conventional style deads every 8 days to every 12 days now... until they peak. So thats every 3 day 1's. Program is looking now like heavy RDL's day 1. Snatch deads next day 1, and PL deads 3rd day one... and repeat. Pretty sure there is a solid 250kg snatch dead in me right now...


BAND FLYS
1x12 (blk minis)
1x10 (Blk & Org minis)
2x10
3x10
3.5x10 (PR) Using wt belt with a 35 now.
4x10 (PR) SICK power tonight!

Wow. That weight belt is a life-saver. Without it i'd need a 'brace' from someone... and i was alone at that point. Does the job very well... as with 4 bands 4ft ahead ov their attachment points (and 10ft apart), there is a hell ov a lot ov tension trying to slingshot me back into the wall...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


A lot ov things coming together here, this was no anomalous result. I just expected everything to turn on a couple weeks back, some things a month back. Funny how a tricep pull makes my bench go up. It was exactly what i needed in a way. Constantly wondering if i'm doing too much assistance work, but too afraid to back off... this forces me to back off, which proves i was doing too much assistance work, and now despite an injury... my bench takes off. I was also wondering just how much an effect mucky knees had on how much effort i can apply to squats. Again... now i know. I left the gym with 7 PR's tonight... but without even coming close to maxing out a single lift.

Bodyweight 237lbs, though light in the gym oddly.

ljosaitis
04-23-2013, 12:19 PM
Good to see it come together, those valleys happen.

Judas
04-24-2013, 04:55 AM
Good to see it come together, those valleys happen.

Hah!!! Yup. Like tonight for instance... . . .


Day 2, week 16. Tonight was to be my big knee-taping snatch experiment... but some serious mobility-hurt laid on by last nights massacre laid that plan to rest. I did try, but didn't get the taping right this time (too tight), and it wasn't a good enough mobility night to justify using any more tape. Just a pretty big 'ugh' night all around...


OLYMPIC und MEAT


SNATCH
20x3 (2 sets)
43x2 (2 sets) Yyyyeeeaah... fuckit.

No good.


POWERCLEAN und JERK
52x2 (2 sets)
60x2 (2 sets)
70x1
80x1
89x1
93x1
98x1
105x1 (231lbs) (75%)

---(14 total reps / 2 over 70%)---

Could have done a lot more here... but form was shit and CNS was definitely muted... which was predictable at least. No pop and no speed, and the lower quads ov all things hurt, which made my knees hurt in a different way, and one was wrapped badly... fuck it. Tricep did not like the jerks either, and that grief is slowly spreading to the elbow.


~~~~~( took an hour long break here to talk shop )~~~~~


ROPE PRESS-DOWNS
50x25
50x20 (2 sets)

Bloodwork is all. Went right to the point ov spasm. Nothing remotely within sight ov being in the same vicinity as challenging though.


DB CURLS
20x15
25x12 (3 sets)

Same chit.

Actually tried a few different things before these... rows, pulldowns, other tricep shite... Nothing was a good idea... so de-load continues.

¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Well that was disappointing. Today i was woken up with some pretty serious wrist pain, and again about 3 different times, each time with more pain. When i finally got out ov bed my wrist was just fucking miserable... moving it in any way hurt, so i had pretty much written off lifting tonight. Once in the gym and warming up though, a days worth ov pain just disappeared. Weird. I could even snatch. Ov course... going a tad overboard last night left me with some impressive mobility limitations... However, bench/upper body was NOT one ov them. Dislocates were cake... which is usually the case when the bench session is easy and quick.

Heh... was HOPING that whatever force had possessed me last night would carry over into some sick Olympic lifts tonight... but alas.

Bodyweight 238lbs.

Judas
04-25-2013, 04:26 AM
Day 3, week 16. Not sure what to expect tonight... my knees (different spot) were still grumpy from those silly partials two days ago. Did a LOT ov pre-stretch and mobility, got the knee-taping juuuust right, and it wasn't that bad at all. Well, aside from the fact i cannot snatch FUCK ALL anymore...


OLYMPIC


SNATCH'N . . .
20x3 (2 sets)
43x2 (2 sets)
52x2 (2 sets)
60x2 (2 sets)
65x1 (2 sets)
70xO WHUT!
70x1
75x1
80x1
84x1
89x1
93x1
98x1
102xO fffffFFFFFAKKK!!!!
102xO It is no random coincidence that snatch is a synonym for CUNT!
102x1 Strong! + 102x6 Overhead squat (PR)

---(25 total reps / 5 over 70%)---

Okay... maybe stability is not the issue here. Filmed a couple sets over 90 and it would seem mobility issues are making me do bad shit. One being popping the bar outwards, and not close up the body. Never used to do that. And two... just a weak extension in general... not getting them high enough... which is odd for me.

Lets test that out then...


SNATCH PULLS ( high )
105x2 (2 sets)
105x2 (3 sets) From hang.

Yep... definitely lazy on the 'snap'... which i quickly rectified with the pulls. I should have gone back to snatches after.


POWERCLEAN + PULL
60x2 (4 sets)
73x2
84x2
93x2 Last ov the pulls
102x1
110x1
115x1
120x1
125x1
130x1
132x2 (PR) (290lbs) Missed 3rd. (94%)
135xO

---(24 total reps / 9 over 70% / 7 over 80% / 4 over 90%)---

Was just kinda millin' about after the disappointing snatches and looking for something to do. Squats didn't seem like a great idea, as i'd like to get the inflammation in the knees down a bit. Trying some pulls and then some PC's they felt pretty damn snappy, as did some barwork (on some other bar) so what the hell... i did some powercleans. Not a single low elbow in the lot... was just a bit beat my the 135, and the knee was complaining a bit. Definitely some ov my better work in here!


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Seeing now as Buffalo Phil and Evan have conspired to see that my powerlifting goes to shit (especially right now when it FINALLY shows some life), i have to alter my 'week' to fit in two out ov town sessions... one at BLM Friday, and another in the city with Evan Saturday. I COULD stay on plan and do my heavy day 1 Friday... but thats a BIG bench day, plus an even bigger deadlift day... so following that with 3 hours sleep and trying to move like an athlete after would be utterly pointless. So my next big day will now be Monday. Fuck. Really fucking annoyed at this. I cannot lose this precious momentum, and there is NO good reason why we couldn't go to Surrey Sunday instead.

Bodyweight 237lbs today, but a whopping 244 in the gym. Interesting that mobility is returning quickly... as it always does... but this time only to a point. That tells me that something i am currently doing is causing it. I thought i'd got rid ov all that mobility-limiting shit. Damn. I know for a fact i can move better than this at 240lbs... i snatched 125 at 242 before, and it was pretty damn slick. I was also benching more volume and weight at that time.

Stumprrp
04-25-2013, 11:25 AM
These workouts are awesome man. That bench is strongggggg. However, because i like to fuel peoples fire, my PR snatch grip dead (with straps) is 500 x 8. Lets see it man!!

krazylarry
04-25-2013, 02:10 PM
7 PR's by Crom thats a lot!

Judas
04-26-2013, 04:41 AM
These workouts are awesome man. That bench is strongggggg. However, because i like to fuel peoples fire, my PR snatch grip dead (with straps) is 500 x 8. Lets see it man!!

Heh... thanks. Bench is heading towards hopefully a hugelifetime peak here this summer...

Keep in mind... mine is not a snatch-grip deadlift. Its a snatch deadlift, like something an elite weightlifter would do. BIIIIIG difference. So if you're bringing the jerry-can and zippo over here, you'd better be doing them the same way.

Judas
04-26-2013, 04:42 AM
7 PR's by Crom thats a lot!

CROM almost looked up for that one... but didn't. He's waiting for the deadlifts on Monday, and even bigger bench.

Stumprrp
04-26-2013, 09:06 AM
I'm just busting your chops man. Care to explain how those are done? Id like to try them sometime.

Judas
04-27-2013, 03:25 AM
I'm just busting your chops man. Care to explain how those are done? Id like to try them sometime.

Heh... my chops are flame-proof! Bust away.

As for how, its a hard thing to describe. I'd show a video, but few people would see everything going on anyways. In a nutshell...

The starting position for a snatch is VERY different than for a deadlift, and in my opinion, difficult enough to get right that even few non-elite weightlifters get it right. It requires sick ankle, glute, hip, knee, quad and lower back mobility most cant do it even if shown. You basically get the lower back arched right hard, upper back and shoulders are neutral, but rock solid and DO NOT MOVE. Grip is snatch grip, which for most is near the collars (mine is in one finger per side), arms locked but elbows outward, obviously no mixed grip is possible... either double overhand, straps or hooked, chest up, torso upright. Initiate by essentially coiling yourself down to the start position and squeezing the bar off the floor with the posterior chain (though it will look like the quads are doing this to the onlooker). The bar, hips and shoulders rise EXACTLY the same rate, there is NO hypering or lower back lifting at all. The bar moves up as the knees move back or out, shins will be nearly vertical as the bar passes them. When the bar passes the knees it is kept ON the body by sweeping it in with the lats, arch still held, posterior still engaged, chest still up and arms still locked. As the bar nears the 'pocket' (hip crease), the hips should still be well back, shoulders should still be in front ov the bar, and the whole should now be ready to extend by snapping the hips violently through AS the body straightens out and the bar 'pop's off the hips. If the hips rise first (weak core), or the arch flattens out or god forbid... rounds... (weak core), or the bar is hypered up (weak core), then the lift fails technically. The extension part though is not part ov the deadlift. The snatch dead typically ends when the bar hits the pocket. Basically, its the 'first pull'. The extension is the 'second pull'. Thats me not getting into the details...

Heres a pretty much perfect snatch. The deadlift part ends at :42.

http://www.youtube.com/watch?v=SWCjj7TAvOQ

Judas
04-27-2013, 05:03 AM
Day uh... 5? week 16 ov my screwed up week? Supposed to be my big day one, but shit happens and suddenly i have to slip in two consecutive and highly productive olympic sessions in and postpone my day one till Monday. Urgh...

Anyways, today was worth it. We went to Big Land Mammal Barbell club one city over to play with the big(ger) boys in their cool gym. Far more a Westside Barbell/powerlifting temple than an Olympic club, but its fully equipped for weightlifting (better than my gym, fuck), and the head honcho powerlifter has actually been weightlifting all month for a change, so we went out to play. Twas a fun day.


OLYMPIC @ BLM BARBELL


SNATCH'N . . .
20x3 (2 sets)
40x2 (4 sets) actually missed the very first one... Hah!
50x2 (2 sets)
55x2
60x2
65x2
70x1 (O+1) missed first somehow? Well, COULD have muscled it out, but why?
75x2
80x1
85x1
90x1
95x1
100x1
105x1 getting heavy overhead...
110x1 (242lbs) Same. . . . . . . (85%)
115xO Didn't really commit to this one...

---(3o total reps / 6 over 70% / 3 over 80%)---

All pretty solid lifts. Woke up with a wonky knee JOINT yesterday, and it got worse with every hour. Today woke up and same shit... so by the time i got to the gym i was hoping i could even do high powercleans. After mobility and stretching i added tape and started lifting... and it was gone. Weird. Mobility was horrid until by about 70 i was loosening up and from there i was killing it. Still really rusty, and mobility cant be better than say, 75% on a good day yet... but still... a FULL SESSION ov full snatches, with a solid 85% single. Its coming back... AND... i was OVER 240lbs today. Heh... aggression helps...


CLEANS
60x2 (2 sets)
75x2
85x1
95x1
105x1
110x1
115x1
120x1
125x1 (275lbs) Heaviest full clean in decades. Ugly... but really easy. (80%)

---(13 total reps / 4 over 70% / 1 over 80%)---

Was moving fairly quick and well with snatches... in most ways anyways, so i thought i'd allow myself to get cocky and try some cleans. Ended up with a nice heap ov rather violent and quick cleans. God DAMN i'm loving this taping knees bullshit!


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Quit there... with hours still left in the knees tonight, and tons left in the tank. Left the gym without a single tweak, injury or nag present. Even went the entire session without that stupid wristwrap i cant seem to live without recently. I slid a knee sleeve over my foot/around my ankle... for my hurting (this morning) knee, ready to pull it up if need be, but i never did. That too is a bonus. Difference tonight was an even looser taping... which felt about perfect this time. Felt so (physically) good after this session that i had to distract myself with other plans so i wouldn't go back to the Ironhaus and do a double session. Hopefully things work as well tomorrow at Lions club with Evan. I usually move better the second day too...

Bodyweight 241.5lbs today. Been sleeping more and skipping a meal before bed the last few days... and somehow THAT is helping...???

Rock1984
04-27-2013, 08:24 AM
BLM is a friggin' good name for a PL gym! They better live up to it, though

Stumprrp
04-27-2013, 02:20 PM
Sorry for having you type that up. I was familiar with the snatch. I thought you were doing something called a "snatch deadlift" lol. My bad.

Judas
04-29-2013, 07:32 AM
BLM is a friggin' good name for a PL gym! They better live up to it, though

Hah! Well if YOU like it...

The owner is 6'3" 285ish, they've got a couple guys there almost my size, another bigger guy, who isn't that strong yet. So i guess it suits them.

Judas
04-29-2013, 07:34 AM
Sorry for having you type that up. I was familiar with the snatch. I thought you were doing something called a "snatch deadlift" lol. My bad.

That video was only to show you the FIRST part ov the snatch... the deadlift. Thats what i was doing, the 'snatch deadlift'. Although its flattering you think i could snatch 10kg over the world record for a set ov five... Shhhh! Dont tell anybody... hahahahaha



Day uh... 6? , week 16? Okay, last day in this 'week' for sure now. Went to BLM yesterday and Lions Club today, to train with Evan, and Chris showed up as a bonus to impress us all with his workout ov a thousand sets. The orchestrators ov this session insisted on doing this ridiculously and needlessly early, so ov course i was pretty much unable to do shit there. So yeah... epic waste ov time for me... finally get a coaches eye and i'm moving like i'm in full platemail.


OLYMPIC @ LIONS CLUB


~~~~~( session one - Lions Club )~~~~~


SNATCH
20x3 (2 sets)
40x2 (4 sets)
50x2 (2 sets)
55x2
60x1 (2 sets)
65x1
70x1
75x1
80x1 (3 sets) Fuck it. (62%)

---(22 total reps)---

Waste ov time. Didn't even bother getting coaching on these... no point. All i did hear was to fix shit that i dont even do on a good day.


POWERCLEAN & JERK
60x2 (2 sets)
70x2 (2 sets)
80x1
90x1 Last ov the jerks
100x1
110x1 (2 sets) (78%)
80x1 (4 sets)

17 total reps / 3 over 70%)---

A bit better, but still limited today in areas i am normally not.


~~~~~( session two - Ironhaus )~~~~~


POWERCLEAN & JERK PART 2
43x3 (2 sets)
52x3 (2 sets)
60x2 (2 sets)
70x1 (2 sets)
80x1 (2 sets)
84x1 (2 sets)
89x1 (2 sets)
93x1
98x1
102x1
107x1
112x1 (250lbs) Decent. (80%)
118xO Just tired at this point

---(30 total reps / 5 over 70% / 2 over 80%)---

Went home, ate, napped, then got a call from Flash who was peaking his squat/bench program tonight and wanted me there, so i figured a second session couldn't hurt, and it turned out to be far better overall. Started with me just kinda fucking around with the Rogue bar and steel plates, but after a few sets i pulled Vlad out ov the closet and actually did some lifting.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Yeah... that was disappointing. Definitely not worth screwing up my whole week for and skipping bench/deadlift. Thats pretty fucking bad when i'd rather have bench/deadlifted alone at my gym than snatched at a club with a coach and other good lifters...

Bodyweight was 241, 245 at the gym... some good news at least. Though i'll be light tomorrow... meals were a bit far-spaced today.

DLK
04-29-2013, 08:28 AM
Glad to see the insanity ensues...

Judas
04-30-2013, 02:12 AM
Glad to see the insanity ensues...

Well hows this then... . . .


Day 1, week 17. Okay... been looking forward to this one for 2 full weeks now, was feelin' pretty good, all systems go, but when i got to the gym something happened that pretty much drop-kicked me back into a lovely world ov black hatred that really... it doesn't seem possible to escape from. I'm not going to get into it, its not lifting related, it gets filed under the overflowing 'people fucking suck' file. It doesn't affect me, but instead someone i am close to, and i honestly just dont know how, but to this day i STILL seem to have the ability to completely underestimate how fucking weak, low and despicable "good" people can sink...

So yeah... turned that into a pretty fucking savage workout, hitting all my numbers and more, and then... to top off my wonderful night... an injury.

Judas, if he is to live another 5 years... has to 1, quit lifting for a year and NOT even walk past a gym ov any sort, and 2, move far, faaaaarr away from this fecund breeding pit for weak, repulsive human beings, and never ever return.


BENCH und DEADLIFT und SQVAT


BENCH ( all singles strict )
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
350x1
380x1
400x1
420x1 All singles over 315 were harder than they should have been... (90%)

455x1 (5-board)
500x1 (5-board) Ties PR.

350x5
385x5 Full ROM, every rep.
385x5 Full ROM, every rep, paused 5th rep, which is another PR ov some sort.
370x7 Stopped at 7 (was gonna do 6)... HAD 8 this time, which would've been a PR.

Progress on the bench. Nice. Odd that the singles are heavy... they shouldn't be, even the 350 single felt heavier than any rep ov the 4 rep sets. Weird. Maybe its the 5-boards? the work sets have been mad-strong since i started doing them (without the 3-board first, or no boards). Everything here was strong enough to do alone without spotter or lift-off too... a good thing, as i was alone in there all night tonight.


DEADLIFT
135x8 Hook grip from here...
225x3
315x2
385x1
435x1
485x1 Last hook grip... this was actually wanting to slip...??? Fuck.
535x1
585x1
630x3 (PR) Strong, though i somehow let my lower back round on the 3rd. Fuck. (99%/92%)

That was disappointing... And i cant tell if my back rounded due to laziness/focus or if i simply couldn't hold it anymore. Tweaked my lower back to one side doing that too... though it was gone by the end ov the workout. Fuck i hate mixed-grip. I hate hate hate hate hate it!

This was supposed to be a double at 630, with an option to triple it. Should have stuck with the strong double... which would still be the most i've ever repped on deads in any form. Sadly.


CLEAN DEADLIFT
560x5 (PR) (255kg) Stronger than the deads. (88%)

Stronger than the deads... but again, tougher. Keeping these arched, straight, legs-only and quick with a nice snap at the top pretty much wiped me the fuck out.

Oh... and i did NOT want to do these with that lower back tweak... so i went for the easier 560x5 than the 610x3 i'd planned for tonight. Pretty sure now that either was there.


FRONT SQUAT
135x3
185x2
225x2
275x2
315x2
345x2
375x2
395x2
415x2 (PR) And then a vicious little kneecap STAB! right at the top ov rep #2. FUCK!!!!!!

I would have gone for 3. Not sure if it was there.. felt like it, but at these weights you never know. Was dreading these too... but history tells me that if i stay in good form, lower back pain means nothing when front squatting. That i did... it was the KNEE that caved. Fuckin' things were taped too, and both reps were perfect in form, nothing bad or hokey was going on...

I cant fucking win.


CLOSE-GRIP BENCH
135x8
185x8
225x8
275x8
295x10 (PR)
300x10 (PR)
305x10 (PR) All pretty strong sets.

No plan to do 10's in this phase... but i wasn't going to attempt 340x8 without a spotter, especially on this screwy tricep, plus my knee was not letting me set up without severe pain. So nice, strong, solid, easy rep-PR's. Gotta work them back-arms somehow, still cant do ANY isolation.


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Watched 7 hours ov Vikings yesterday, then Rambo 4... got good rest and the pre-workout ritual was hitting on all-8. I was in a good state ov mind to do this until i got to the gym. Ov course... then i was just in a fucking BLACK state ov mind... which is PERFECT for deadlift day. Without the kneecap bullshit, this would have been fucking perfect.

On the kneecap thing... its more patella related bullshit... just dont know what. I'll never know what, because i'm not going to the witch-doctor so they can throw some chicken bones in a monkey-skull bowl and guess whats wrong with it. I'm not rich enough to get an MRI, so i guess its just the ol' shotgun approach again... Great momentum killer. What a fantastic waste ov money this whole year has been so far. Pretty sure i do remember this happening before... and it healed then... i just have no idea when, or how long it took. I did not fucking need this right now.

Bodyweight still in the good news zone... at 239/245lbs. Sure would be nice to know how long i'll be out... as keeping this weight up is costing my money i dont have.

ljosaitis
04-30-2013, 03:33 PM
I know you do a lot of warming up, but since what you do isn't listed I wonder if you you do much pre/rehab in the knee region? Tissue mashing, ice/heat, Terminal knee extensions etc? The vertical torso squatting is never gonna be patellar friendly.

krazylarry
04-30-2013, 09:38 PM
You would make a badass Rollo.

Judas
05-02-2013, 07:28 AM
I know you do a lot of warming up, but since what you do isn't listed I wonder if you you do much pre/rehab in the knee region? Tissue mashing, ice/heat, Terminal knee extensions etc? The vertical torso squatting is never gonna be patellar friendly.

I just do quite a bit ov stretching. I have to regardless, to hit better bottom positions, but thats maybe 10 minutes worth... quad, ham, calves, ankles, glutes, etc. Some mobility stuff, the usual Olympic warm-up type stuff. I dont believe in ice, but if something gets REALLY bad i'll do the heat thing after. In a perfect world, hot-tubs are pure fucking gold. I really should start playing around with foam-rolling... i'm getting to the point now where i just cant any longer say 'there is no need'...

Judas
05-02-2013, 07:29 AM
You would make a badass Rollo.

Nah... i'd make an even better Judas Skullfucker. I already have the hairdo and the weapons... just need the scarification/tattoos...

ljosaitis
05-02-2013, 12:11 PM
Take a few minutes and peep these, could be some new gems:
http://www.mobilitywod.com/2012/05/voodoo-band-your-patella-femoral-pain.html
http://www.mobilitywod.com/2012/02/smash-the-best-pat-medes-smash-party.html
http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee.html (similar to 1st)
http://www.mobilitywod.com/2011/12/episode-348-restoring-knee-motion-after-a-tweak.html

etc. Dunno how much you've poured through these, but for a dude like you that likes to learn and fix yourself there's a lot of great ideas with minimal equipment requirements.

Judas
05-03-2013, 05:50 AM
Take a few minutes and peep these, could be some new gems:
http://www.mobilitywod.com/2012/05/voodoo-band-your-patella-femoral-pain.html
http://www.mobilitywod.com/2012/02/smash-the-best-pat-medes-smash-party.html
http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee.html (similar to 1st)
http://www.mobilitywod.com/2011/12/episode-348-restoring-knee-motion-after-a-tweak.html

etc. Dunno how much you've poured through these, but for a dude like you that likes to learn and fix yourself there's a lot of great ideas with minimal equipment requirements.

I gotta admit i haven't spent a lot ov time on that site, though i hear about it constantly. I like the Voodoo bands idea... i wish i could get some locally. Looks like you can wrap the patella with them very effectively and easily.

ljosaitis
05-03-2013, 11:19 AM
I have some, it's really just a strip of thin rubber so I'm sure if you put your mind to it you could generate an equivalent.

Judas
05-04-2013, 03:49 AM
I have some, it's really just a strip of thin rubber so I'm sure if you put your mind to it you could generate an equivalent.

Cut up bicycle tubes seems the popular equivalent. Where'd you get yours? I'd like to find some locally. Maybe i'll just wait and buy some where you did when we come down for IRON GLADIATORS that you've convinced Brent to start hosting again...




Day 1, week 18. Stayed off my knee for the last 3 days, despite a bill ov clear health from the doc. So i wanted to squat tonight... my back squat has actually been moving lately, so i hate to lose the momentum... but it was not to be. In fact, nothing went well... LOTS ov red in here... but none in the specific lifts i was after tonight. Fuck. I need a vacation so fucking bad right now... just cant take one because i still have to find a meet to do this summer, so i can peak this bullshit and not have wasted the last 3 months ov grief and all that money.

Not a good scenario.


BENCH und SQVAT und DEADLIFT


BENCH
45x20 (3 sets)
135x10
185x4
225x2
275x1
315x1
350x1
380x1
405x1
425x1 Still not a great pause... Fuck, why are my singles still so fucking weak? (91%)

465x1 (5-board)
505x1 (PR) (5-board) VERY easy.

355x5
390x5 Didn't fully lock 'em out, and no pause. WAY too heavy tonight. Even got a lift-off... unlike last week... didn't help.
375x5 Full ROM and paused 5th. Damn strong set?

Weak. While this was only 5lbs off my best ever... the whole intention ov this program is to progress WELL past old PR's. In this case i wanted at least 405x5 (in 3 'weeks'), and strong. If not... there will be no new PR at the end ov the tunnel and thus... a failed program.

Can see NO reason why my bench shouldn't have been wicked-strong tonight. The need to de-load seems like an obvious one... but i recently did that.


BACK SQUAT
135x5
185x3
225x2
275x2
315x1 (2 sets)
365x1
405x1 Yeah... this just doesn't feel like a good idea tonight... FUck. (71%)

Taped 'em up nice and tight tonight... didn't help much. Wrapped a heavy elastic over the tape on one, then both sides... very tight... helped a bit, but the kneecap itself just felt wrong. While no actual PAIN up to this point... it felt like courting disaster. Fuck... can i not squat AGAIN...???

In FIVE fucking years i have not been able to keep up a solid, consistent squat regimen... without something keeping me from it. FIVE FUCKING YEARS. My squat has pretty much been on an injury-limiting plateau since 2008. Well... maybe gaining 75lbs on it in 5 years cant quite be considered a plateau... but in that same time i've put 125lbs on my BENCH.... Hell... i've put almost 100lbs on my SNATCH in that fucking time...


BACK SQUAT PARTIALS ( 14th pin - gotta do SOMETHING... )
225x3 / 315x3 Hmmm... testing... knees dont seem to mind the higher pin...
405x3
495x3
565x3
635x5 (PR)
700x5 (PR) Strong... very strong, getting hard to walk out though...

( 16th pin - no walk-out )
800x3 (PR)
850x3 (PR) Okay yup... thats a bit heavy...

Yyyyeeaaahhh... fuck squats. I was mad. It's been a long time since i really put some stupid weight on my back. Its been even longer since i could do it in a gym that would let me load more than 780lbs... (thin plates). If my knees were 100%, i would have walked out that 800 at least. Holding and squatting the weight itself was pretty goddamn strong though... could do more.

Cannot fucking believe that fuckers have squatted this at my bodyweight. Well... maybe one guy (and it was MORE...), but still. A smaller guy came close (Chakarov), and i'm sure there have been 105 or 110 weightlifters that have back squatted 800. Thats just fucking nuts. Only the 635 actually felt doable in any reasonable time span. Not sure if i could ever hit a true 700 raw squat.


ROMANIAN DEADLIFTS
135x3 / 225x3
315x3
405x3
475x8 (PR) Goddamn fucking EPIC set. (81%)

Lower back actually a bit fatigued by this point? these were heavy. But form was ON... and i nuked that set. Seems for now at least i'm back to training only back-legs... and HOPING it carries over to a big back squat when i'm healthy again.


CLOSE-GRIP BENCH
135x8
185x5
225x5
275x5
315x5
340x8 (PR)
345x8 (PR)
315x10 (PR) Rep-out... got 10. Haha.

All sets were damn fast and damn strong. This is me staying conservative with my bench assistance... seriously. Last week those 3 CGB sets jacked me up in a full upper body pump for 3 days... This is what i need at a time when i cant do any isolation...


BAND FLYS ( Black und Orange minis )
1x8
2x8
3x8 (use weight belt and 35 from here)
4x8 (+ two 35's)
4.5x8 (PR) / 3x8 Drop set (1 minute) with pause at full and slow negative on last.

Okay... these were actually a big fat failure. Going that heavy, even in perfect form is well past the using muscles point and is pure (useless) strength/power work. Wont do this again, rather i'll stick at around 2-3 steps. Strong PR though.


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This looks impressive... 10 PR's, though only 6 really count (only 6 different movements), and even though they were in big barbell movements, it was still the big 390x5 bench set i wanted, and the 425 strict single to be strong, plus a big squat set... hoping for 495x7-8... pretty sure its there on a good night. So yeah... disappointed. Also disappointed i couldn't make the knee want to squat tonight. I wonder how long this will plague me. I guess Olympic lifting is out as well.

Really hammered the upper body tonight, will do a bit more assistance tomorrow too... plus i'm pretty sure the CNS is going to take a massive dump after 'benching' 505lbs and 'squatting' 850lbs tonight... so next week is looking like a de-load. I hate de-loads.

Bodyweight sunk a bit to 238lbs last couple days... the fridge is getting pretty barren... but eating has been cleaner at least this week... Was still 243 tonight in the gym and 244 yesterday. I NEEEEEED to find a meet to do, quick. I need a goal and a deadline to peak for. I need to know how long i have to keep this weight up.

Judas
05-06-2013, 04:47 AM
Day 2, week 18. I kept off the throttle somewhat for this workout... thinking i'd get a better session the next day when we wander down to Lions Club to train with Evan again. I think thats the last time i will do this. Always ends up both days being shitty.


OLYMPIC und MEAT


POWERCLEAN UND JERK
50x3 (2 sets)
60x3 (2 sets)
70x1 (2 sets)
80x1
90x1
100x1
110x1
115x1
119x1
112x1 (250lbs) (80%)

POWERCLEANS
84x2
93x2
102x1 Missed 2nd coz i'm a fucking CUNT.
102x2
112x2 (2 sets) Strong.
120x3 (264lbs) Strong. (85%)

---(36 total reps / 16 over 70% / 10 over 80%)---

By the second peak i was starting to look like a weightlifter again... better form, better focus, and i should have continued... but i thought i'd better wait and save it for tomorrow. That was stupid. Make hay while the suns shines... regardless ov whether it ruins the club session the next day.


SEATED CABLE BARBELL ROW
200x8
300x5
390x5
450x5
505x5 (PR) Strong.

And again... lets not ruin tomorrows workout with a bunch ov less important machine work... Idiot.


ROPE PRESS-DOWNS
50x25
65x25 (2 sets)

VERY light weights, VERY super anal strict, done till the triceps actually clamp up on me. Thats about all i can do without discomfort yet. Luckily for me full multi-joint barbell work like say, close-grip bench still works well for triceps.


EZ CURLS
50x8
70x8
80x8
90x8
70x8

Kept these way light too... but heavy enough to feel at least. I MUST force myself to hit the front-arms to some appreciable degree after EVERY bench day... if for no other reason that i'm hoping it fixes my ornery elbows.


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Got everything accomplished i'd planned for today... could have gone right fucking medieval on the back and arms... but i'm trying to break that habit. The PLAN was to hit up Lions Club tomorrow and train with Evan, who i can get coaching from... so i kept it very conservative.

Bodyweight 237.5lbs, or 243 in the gym. Holding weight... but getting fat. That is no good. No good at all.

Judas
05-06-2013, 04:48 AM
Day 3, week 18. Aaaaannnd from the 'I should have stayed in BED' files...

Went to Slurrey this MORNING to train with Evan at Lions Club. That in itself might not typically end so awfully for me, but after that day one i had, and two compromised sleeps since... i woke up for this feeling like i'd just built the goddamn Pyramids the day before. Flexibility wasn't horrible, mobility wasn't awful, power and strength were fine... just could NOT NOT NOT make it all work together. Today i felt like a bodybuilder trying to weightlift for the first time.


OLYMPIC


POWERCLEAN UND JERK
50x3 (3 sets)
60x3 (2 sets)
70x1 (2 sets)
80x1 (2 sets)
90x1
100x1 (2 sets) (70%)
80x1 (4 sets)

60x1 (2 sets) Full cleans only. (mobility and knee test)

---(23 total reps / 1 at 70%)--- haha

Rather than just start getting angry and reefing that shit up like a good lil football player, i quit. I just cant make anything work at a time when i'd still be in deep REM sleep. It was that bad, and last time was the same. Next time they insist on training so fucking goddamn early i guess i'll be missing a club session.


FRONT SQUAT
150x1 (3 sets)

Heh... thats in POUNDS. These were interesting though, and the only reason i bother posting was that they were full closed grip, elbows at 90 degrees, body bolt-upright front squats... just to prove i could. In fact, i was rather shocked at how solid they were. CRAZY that i can do this at this bodyweight/size...


THROWS
Dbl OH back x5
Dbl UH front x4
Dbl Frt push? x4
Dbl OH front x1

This was REALLY disappointing. But ONLY in that they were really fun, and my tight as fuck biceps (from my first biceps session in weeks last night) were angry after the first throw. Ov course... my complete inability to make my body olympic lift earlier was prelude to my complete inability to make my body throw properly later. Should have stayed in bed.

These were done at the park. Got my first sun in about 7 years...


¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨¨


Fuck what a waste ov time. Figures... even when i CAN get to a club now i'm fucked. Had this session been done at night, or even say, 5PM, i'd have moved like a different person. This was just way too fucking early... and that RDL PR two days ago ruined any chance in hell i had ov working through the BS.

Heh...i'll edit this with one fun note though... While we were leaving the club this bodybuilder came in with a full camera/reporter? crew and started setting up for pictures. I was as lean as he was... and bigger. Hahahahahahahahaha

Bodyweight 239lbs.

Judas
05-08-2013, 08:00 AM
Day 1, week 19. EPIC de-load fail... hahahahahahahaha Hah! Fuck de-loads anyways. Conan never got a de-load when he was pushing the wheel ov pain...

Anyways, turns out i didn't need one. Still cant squat though. Frustrating.


BENCH und SQVAT und DEADLIFT


~~~~~( session one )~~~~~


BENCH
45x20 (2 sets)
135x10
185x4
225x2
275x1
315x1
350x1
375x1
395x1
415x1 Dropped my DMS today to keep 'em strong. (89%)

455x1 (5-board)
485x1 (5-board) Dropped these for same reason.

355x5
395x5 Ties all-time PR, and could have easily been 400 today.
385x4 Full ROM. Skipped 5th to avoid the grind...

The plan today was to feel out the bench, and if the singles were strong, then go for the scheduled top-set. If they weren't, then de-load. 275 and 315 were weightless and fast... so there went the de-load. Still wasn't sure about the 395 set, as the 355 set could have been faster, but the first rep ov 395 was so fucking easy i knew it was in the bag. Bench has never been stronger... though STILL the singles dont quite move like they should.


BACK SQUAT
135x8
185x4
225x3
275x2
315x2
365x1
405x1
435x1
465x1
495x1 Heavy, hard and forward... Fuck. (87%)
315x2 nope...

SQVAT
225x3
315x1
405x1 Nope...

FRONT SQUAT
135x3
185x1
225x1
275x1
315x1
355x1 Heavy. Fuck.

Apparently i need to just take any and all expectation concerning squats and toss it out the window. There is just NO WAY i have lost this much strength in only 14 days... I squatted a STRONG 495x6 just 14 days ago, and a front squat PR the week after. The wrap/taping was perfect today... but it still wouldn't keep enough pressure off the kneecap to keep my mind off it. Ironically, front squats were the strongest and least painful today. I might just be relegated to fronts for a while... and that wouldn't be the worst thing in the world...


~~~~~( session two )~~~~~


INCLINE BENCH
135x10 (2 sets)
185x8
225x8
275x10 (PR)
280x10 (PR)
300x8 (PR)

All were just god damn strong. I had no intention ov PR'ing anything tonight, just didn't want to go that heavy, but they were just there and i didn't have to work for them at all. So again, this is me being conservative with my bench assistance. Mindful ov the 400x5 top set i have to do next week.


SNATCH DEADLIFT
135x5
185x3
225x3
275x2
315x2
365x1
405x1
465x6 (PR) (210kg) Strong.

Also mindful ov the BIG deadlift workout i have to do next week as well. This should have been a lower rep set, but i'm getting zero hypertrophy for the legs without the ability to squat... so i went for the 6RM. Due to knee BS, hips may have started a tad higher than normal, but otherwise these were textbook.


DECLINE PEC DEC
140x12 (3 sets)

Pausing both at the bottom and at the finish with a big isometric squeeze i was actually able to make this feminine stack somewhat difficult.


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A bit heavier than i wanted to go overall on upper body, plus the effect snatch deads will have on my upper back as well, and i think i'll just push my next day one back a couple days instead ov the planned de-load. Got some BIG bench and dead numbers to hit. Glad SOMETHING is working anyways... squats and Olympics are swirling down the shitter...

Did two sessions tonight because i had to hit the store before it closed, and thought i might as well just get another meal in there. I'm leaving SOOOOOOOOOOO much in the tank these days, AND smashing consistent PR's in big movements... shit squats aside this is good.

Bodyweight sitting around 238.5/243lbs these days. Very static at least... though it'd be nice if it'd go up a few more pounds...

krazylarry
05-08-2013, 09:19 AM
Judas Skullfucker is raping and pillaging weights left and right

DLK
05-08-2013, 09:07 PM
You can deload when you die

Judas
05-09-2013, 07:08 AM
Judas Skullfucker is raping and pillaging weights left and right

Thats what he does.

Judas
05-09-2013, 07:09 AM
You can deload when you die

Death: the ultimate de-load.



Day 2, week 19. Occasionally... very occasionally i get lucky after a particularly wicked day one, and can hit day two with some serious power and energy. Today was not one ov those days. I've come to realize at least that its not that powerlifting particularly screws up my Olympic lifting that bad... worse than before anyways... I think its more that i've come to expect a LOT more out ov my Olympic lifting... in form and weight... and THAT level ov competency does not easily survive the rigors ov powerlifting. Read: it was easy to powerlift and weightlift simultaneously back when i didn't care how i weightlifted. Now that form has become paramount... its becoming near impossible... at the levels i was at before anyways.


OLYMPIC und MEAT


POWERCLEAN und JERK
50x3 (3 sets)
60x3 (2 sets)
70x3
80x3
90x3
100x3
105x1
110x1
115x1 Could have gone further... but breaks were unavoidably too long tonight. Actually cooled down between 110 and 115. (82%)
85x1 (2 sets)

---( 32 total reps / 6 over 70% / 1 over 80%)---

De-training severely with all this form-limiting 70-80% max shit. I was hitting this shit 10-12 times a week when i was last doing well with cleans. That said, these were probably some ov my best work in weeks... and past 115 i was pretty sure the good was going to break down.


SEATED CABLE BARBELL ROW ( paused at chest )
150x8
225x8
270x8
315x8 (PR) Absolute limit.
270x8

Good strength here. These are god damn hard. For some perspective... i can do about 500x8 without the pause.


JM PRESS
70x8
120x8
170x8
190x8 (3 sets)

Very easy and conservative (best is 265x8). Tried to isolate the back-arms as much as possible... seeing as i cant do that with any actual isolation movements yet.


KFKB
30x8
35x8
40x8

Even these... at 40 fucking pounds is still a bit too much on that pulled tricep. Weird... i can bench 400 five times with no grief yet a 40lb kickback hurts...


EZ CURLS
40x8
70x8
90x8
100x8 (3 sets)

Dead-strict. Our gym has one ov those neat-O 80's 'Arnold' apparatus' things where you hang it around your neck and it makes a slick lil' aluminum preacher bench out ov your gut. I actually have lats, so i dont use it. Same effect though.


DB HAMAS
20x8
25x8
30x8
35x8

Easy enough... big pump was the goal.


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VERY conservative session... from start to finish. Would have liked to go heavier on the OLympics, but that was not to be. The rest was pure hypertrophy... ov the sort that absolutely will NOT interfere with my big bench mission Monday. There was a new guy in there tonight (well, we've seen him 3 times now)... a competitive bodybuilder with his coach doing poses, who was making me look fat. Dude was about 6% bodyfat. After talking with him for quite a while afterwards i came to realize that i will NEVER be that lean... if only for the sheer amount ov money involved. I think on my budget i should be more than happy anytime i can dip into the single digits... so i was doing very well last year. Again, not that this is a goal ov mine... but its always interesting to talk to other competitors in semi-related sports.

Bodyweight 238/243lbs today. I swear i'm getting a bit leaner. Getting kinda big again...

Judas
05-11-2013, 05:47 AM
Day uh... 4, week 19. Rather than taper either intensity or volume or exercises to hit my big numbers next day one, i decided to just add a rest day, or two if needed. So yesterday became a rest day... i DID go in, but no one was there and after eating two massive plates ov beef stew i really needed a better reason to stay there. So i went home and drank beer instead. Tomorrow may be a rest day too... not sure if i'll attack the next day 1 on Sunday or Monday.I'd prefer Sunday... but i'll be alone there, Monday is always busy, which i'd prefer, especially on bench day.


OLYMPIC und SQVAT


POWERCLEAN und JERK
50x3 (3 sets) Longest rest-intervals in recorded human history.
65x3 (2 sets)
75x3
84x3
93x1
102x1
110x1
115x1
120x1
125x1 Low elbows at 125? I'd sure like to know what the hell i'm doing here... (89%)
127xO Oh for fucks sake...

---(28 total reps / 6 over 70% / 4 over 80% / 1 over 90%)---

This was again just technical/form work. I was surprised that broke at 125, but it did. The 110-120 sets were just wicked... very good i thought. Specific attention to everything i usually do wrong tonight... again the reason i stuck at 125.


CLEANS
60x2 (2 sets) w full-grip front squats
75x2
84x2 (4 sets) Most ov these were pretty damn good.
93x1 Clean to rack. (60%)

---(15 total reps)---

Just felt like doing some cleans... and specifically, seeing just how fast i could drop under and meet the bar. Perfection would have meant Aukhadov, but i didn't quite get there. Was surprisingly quick under and down though. These were fun again... i wonder if they'll ever be fun at a real weight...


FRONT SQUAT
205x5
250x5
275x5
315x5 (68%)

The plan was NOT to squat tonight... or at least nothing more than a semi-decent single, but these days... anytime i CAN squat (rare) i have to. Tonight, even after some quick cleans i had the knees to squat, and even to squat a lot more than i did... but by 315 i was thinking about that bigass deadlift i have to pull this weekend... so i quit.


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This was fun. Good solid, technically decent OLympic lifts... and FULL cleans again... AND i was still able to do some VERY technically nice front squats after... Funny... what'd i hit tonight? 89%, 60% and 68%... and i wanna quit powerlifting already... hahahahaha Its obvious where my heart is when it comes to lifting... why oh why the FUCK wont my body feel the same...??? Fuck what i wouldn't give for just a solid year ov uninterrupted dedicated Olympic lifting... NO knee bullshit. NO wrist bullshit. NO forearm bullshit. What would it take i wonder...???

Bodyweight static at 238/243lbs it seems. Thats good i guess. Whats better is that i am most certainly starting to lean out at that weight. Re-comp baby!