View Full Version : IzzyT's Log
02-06-2013, 10:38 PM
Hey, what's up guys? At the suggestion of Justin Randal, I have decided to start a log up on this site. I guess it is time for the basic info stuff.
Location: I train out of Locals in Lynnwood, WA.
Training Time: 1.5 years
Squat: 445x5 / 495x1 @ 242
Bench: 225x11(TnG) / 275x1(TnG) @ 220
Deadlift: 395x5 / 455x1 @ 242
Total: 1210 @ 242
More Recent lifts:
Squat: 405x5 / ??? @ 198
Bench: 225x8 (TnG) / 260x1(paused) @ 198
Sumo: 405x4 / ??? @ 198
I'm currently preparing for the USAPL WA State Championships on February 24th. I've dropped two full weight classes over the last six months. Despite the drop, I'm confident I can set a meet PR for my total. That is my current goal.
After the meet, I will continue cutting weight. I'm hoping to be able to make the 165lbs weight class. I'd like to total elite at that weight and then eventually move on back up to a lean 181/198.
As far as my current training goes, I basically do an entire 5/3/1 cycle each week. I hit all main lifts four times a week. Instead of adding 10lbs weekly, I adjust my training max after each workout. I try to keep all of my top sets to a 9RPE. So, in essence, my training weights are autoregulated by my performance in my previous session. I feel this allows me to get the most out of bad days and to really take advantage of the good ones. The volume and frequency is a bit crazy, but that's the way I like it. If I'm not doing something insane, I don't tend to enjoy my training and/or believe in it.
If you have any questions, feel free to ask.
Here's today's session:
275x3, add belt, wrist wraps
325x5, this was only supposed to be 3
Used my make-shift, reverse-rake converse shoes. Bad idea. I was sinking all of these a bit too deep and I wasn't getting any pop out of the hole. Knee cave big time. This is actually the one area where I'll have an advantage at the USAPL meet. Their bars are much whippier than a Texas Squat Bar. I'll be able to bounce harder out of the hole. Despite what I said in the video, I think I'm going to go with Oly shoes next session, but I'm going to keep the wider stance. We'll see. I rely on a lot of pop out of the hole. Oh yeah, KNEES OUT.
425 for 2+ on Friday.
I messed around with my set-up technique today. I usually kick my legs back, but today I started by setting my legs and then swinging out into my arch. I like this better for heels up, but it was worse for heels down. I really have to keep my damn ass down or I'm going to bomb out of this meet.
I thought there was a bigger gap between my paused and TnG bench. It turns out there really isn't. Last time I did pause bench with 225, I got 6 and left one in the tank. Today, on TnG, although with quite a bit more volume, I got 8 and there was certainly nothing left in the tank (I went to failure). I'll probably continue to do TnG because I hate doing high rep pause bench. I just can't hold my tightness that long.
All sets were done with the maximum legal grip width.
230x5,5,5+ on Friday.
315x3, add belt, wrist wraps, 1st rep DOH, 2+3 were hook grip
Technically, this is a PR at 405 in terms of reps. I've only ever done 3 before. However, I've gotten 395x5, conventional, on an Oly bar so this set probably doesn't top that. Using my 1 rep formula, this doesn't beat my 455x1 conventional either. Oh well. Progress is progress and my sumo deadlift has never been this strong. I know I had another rep in me anyways. I'm looking forward to a deadlift PR at the meet.
In terms of technique, I may need to narrow my stance. There really isn't a point in being that wide if I'm just going to let my knees collapse in anyways. It is something I'll consider. I definitely prefer the reverse-rake shoe for sumo pulls. It beats deadlift slippers for sure.
425x2+ on Friday.
02-08-2013, 10:06 PM
Not sure when/how/if you would ever fit this into your programming, just throwing it out there. It occurred to me that you would probably get a lot out of floor presses.
High chance of me using the conjugate method at some point down the road. Just depends on when Justin (my training partner) gets healthy. I think he may end up helping me with my programming.
Out of curiosity, why do you think floor presses would work well for me?
Used Oly shoes. Used just outside shoulder-width stance. Depth was good. Confidence was not there. I am definitely in that fatigued state of being. Knees hurt. Elbows hurt. Hips hurt. Back hurts. Not tendonitis kind of hurt, but just achey. I'm beat up.
Feet-up. Used the big boy bench. I 100%, for sure, had 7. Maybe even 8. I just had 6 in my head before the set so that's all I did. Really easy though. Chest was still sore from previous session today so I wasn't expecting this.
275x3, add belt
335x3, failed DOH 1st rep, tripled it hooked
385x0, semi-sumo stance
385x0, wide sumo stance with straps
385x1@9ish, conventional with straps
Well, it was bound to happen eventually. I'm really beat up and it catches up to you in the end.
Tomorrow is a light day. Tuesday will probably be lightish as well. Something like 315x5x3/225x5x3/315x3x5. Then, on Thursday, I'm going to do something like 405xAMRAP, 250xAMRAP, 405xAMRAP with IPF legal technique and equipment to give me an idea of where I'm at. After that, I'll shut it down for the week. Next Wednesday will be openers based on Thursday's sets. And then the meet is that Sunday.
I'm clearly not going to be making 181. The lowest weight I've seen on the scale is 192. I do not feel comfortable dropping that much water on 2 hours. So, over the course of the next two weeks or so, I'm going to gain 1-2lbs. I'll still comfortably make 198 without cutting by doing this and it will greatly improve my recovery during the peaking process. It just makes sense in the context of an upcoming meet.
02-09-2013, 04:08 PM
BW: 196.2lbs (surprised at this, it should be up WAY more after what I ate last night)
4" Deficit bench up to 185x5 paused
Regular Bar up to 185x5 paused
Conventional, Semi-Sumo, Wide Sumo up to 275x1
Narrow /w heels, wide without heels up to 275x1
Felt like shit. I'm definitely ending this experiment phase after my meet. I'm going to get on a proven program and just plug away. I feel like I haven't been working hard enough lately. I have to get more out of myself. My program isn't structured, right now, in a way where I can work as hard as I need to. Gotta fix it.
02-13-2013, 01:04 AM
Used small rehbands for this set. Might've made a difference, but not really.
I think this sets my opener up for 425ish. Unless I managed to recover and supercompensate even more from here, I don't think I'm good for much more than 455-465 at the meet. I'll probably shoot for 210. Probably go 190/200/210. Gotta see how Saturday feels though. Gonna do singles up to 8-9 RPE.
Feet flat fucking sucks. Wasn't mentally prepared for 255 because a lot of things changed right before the set and it threw me off. I still think I'm good for ~265 based on how 260 went last time. I think I'll go 105/112.5/120. Again though, I'm doing singles up to 8-9 on Saturday. So things can still change a tiny bit.
All sets hooked. This was on a regular bar. There was no point in repping this out today. It just wasn't there. Hopefully my back recovers by Saturday. A bunch of super strong dudes are coming to the gym and I'd rather not suck anymore than I already do in front of a lot of guys that I really look up to.
Also, I ripped a callous. I'm also fairly certain that I can pull almost exactly the same amount sumo as conventional. There is practically no difference.
Here is the entirety of my last deadlift workouts:
1) 315x10 conventional, regular bar, ~405 est max
2) 350x7 conventional, regular bar, ~415 est max
3) 385x4 conventional, deadlift bar, ~425 est max
4) 370x8 sumo, deadlift bar, ~455 est max
5) 405x4 sumo, deadlift bar, ~450 est max
6) 385x1 conventional@9, deadlift bar, ~405 est max
7) 365x1 sumo @ 8, conventional, ~405 est max
This leaves me with basically no idea what I can do whatsoever. If I had to pick numbers based on my most recent performances, I think I'd go 170/180/190 sumo. Then again, translating deadlifts with calculators is spotty at best. I feel like I can round back conventional more than 425, but I'm a realist. You are what you are in training. You don't pick numbers that you HOPE to hit at a meet, you pick numbers you CAN hit.
Pretty good birthday overall. I spent it doing the things I love most: playing with my dog, lifting weights, and eating/drinking/having a heart to heart with a close buddy. I would've liked some burfday PRs, but it wasn't in the cards today.
I'm going to continue to stuff my fat face until Saturday. Gonna eat like 40 wings tomorrow. I'll go in on Thursday to do some speed work. After that, I'll release my inner fat kid on some unsuspecting shitty chinese place. I'll eat out somewhere with the fam on Friday night for my birthday dinner and this should leave me fat, bloated, and ready to crush my openers on Saturday.
Justin is going to have me move to a Westside style template after the meet for sure. I'm fucking stoked about this. I'm so appreciative of a guy like that taking the time to help me. He's already done a lot of the things I want to accomplish in this sport. I'm incredibly lucky to be able to pick his brain and steal solid habits from him. It just goes to show you make your own luck. I just so happened to train at the same gym as a 1900+ raw PLer, but, at the same time, if I was someone who was cool with mediocrity, no one would want to help me or work with me. On the other hand, because I'm an absolute psycho, and clearly passionate beyond reason about my training, I've now got the chance to learn from one of the top guys in the sport. That's awesome. You gotta love life. Hard work is always rewarded.
As of today, my plans for the meet are this:
Obviously, this isn't what I'd hoped for. But it is what it is. Only once the bar has been set can you go about raising it. I'm looking forward to competing.
Last but not least, it looks like they moved the juniors to Saturday morning instead of Sunday. I may try to lift in the men's open as a result. I think it may be harder for some people to make it out if it is on Saturday. Bummer.
02-15-2013, 11:25 PM
I finally got a chance to sit down and really pour over Mike T's Reactive Training Manual. For those who don't know, Mike uses his own brand of Westside as the basis of all his programs. There are huge number of differences, but, in terms of basics, he doesn't use speed work very often and prefers rep work. His starter template is a six week cycle consisting of three weeks of volume followed by three weeks of intensification. The lifter uses the same variations throughout each cycle. The variations are changed only based on need/weaknesses. I'm not going to lay out the entire book, but here is the basic template:
Main Squat Variation: Cyclic
Deadlift Assistance: Cyclic
Squat Supplement: 4-5x5-8
Main Raw Press Variation: Cyclic
Raw Press Assistance: Cyclic
Deadlift Variation: Cyclic
Top End Squat Variation: Cyclic
Deadlift Supplement: 4-5x5-8
Top End Press Variation
Top End Assistance
Top End Supplement 4-5x5-8
I don't want to get too far ahead of myself, but, man, I am sooo excited about implementing some of these ideas. Tuscherer doesn't have a "program" that you can just follow. It is a set of concepts/ideas that flow together almost seemlessly. Through trial and error, you arrive at what works for YOU. I like it. I like it a lot.
Again, I don't want to get too far ahead of myself because I need to get Justin's input after the meet, but, based on the above template, I might do something like this:
Sumo Stance, Knees-Banded, Parallel Box Squats
POR Pause Bench
Seated DB Shoulders
Cambered Bar Bench Rows
Hip-Width Stance Squat /w Wraps
Competition Grip Floor Press
Competition Grip 4” Deficit Bench (Cambered Bar)
Doing my openers tomorrow.
Probably do something like this: 425/240/385
Deadlift might end up going higher if it is one of those days. Considering I just ate 40 chicken McNuggets in about 5 minutes, I think tomorrow might be one of those days.
02-16-2013, 02:55 PM
BW: 199.6lbs (my true morning weight is less than this for several reasons)
I think I would prefer something like 315/355/385-395 when I warmup at the meet. I felt I wanted one more rep, but maybe that's not a good idea.
Will warmup with one or two more sets at the meet.
225x2, add belt, hook
This warmup worked well and it is what I will use at the meet. I'll also pull mixed at the meet.
I think I 'splained everything pretty good in the video for those that are interested.
Meet is now looking like this:
424 446 468
242 254 264
408 430 457(PR)
Now time for the most boring week ever.
02-24-2013, 08:34 PM
I would have liked to have warmed up more and I would have liked to have timed my warmups better. I was alone until right before my opener when my brother showed up. I sat around for 20-25 minutes after 365. I missed the 440s because of strength and bad technique. I have to fix my knee problem or this will continue to be the result. 440 should have been no problem. On my last squat set, I changed my grip and narrowed my stance. I divebombed and it wasn't even close. What I should have done was gone to an even wider stance and controlled my descent. I feel this would have gone differently if someone was handling me. It is what it is. 418 is fucking pathetic. Never in my wildest dreams could I have ever conceived of squatting something so fucking pathetic (for ME, because I'm a guy who has done 445x5). I'll fix it next time. I think with Justin's help, some weight gain, and wraps, I'll be good for 5+. The next one is in my backyard and all my people will be there from the start.
I peaked too early on squats.
My warmup looks like shit, but I didn't feel my warmup was an important factor here. I felt weak on my warmups in general. 225 wasn't fast. I peaked too early. Anyways, the fucking pause was RETARDED on 253. You'll see for yourself. USAPL is gay. I'll bench 242 for 5+ within the month.
Anyways, the bottom line is that I just wasn't strong enough. There's no excuse for missing 253, no matter how long the pause, when I've done it paused for a triple @ 9 in the gym. Just peaked too early.
I realize why my conventional deadlift responds well to rest: it is all lower back. My pull is 100% lower back, lol. That is why I pull more sumo on days when I'm tired. Sumo lets me use my legs instead of my back. I miss off the ground because of lower back fatigue. Period. Mystery solved. Pulling heavy more than twice a month, MAX, is retarded for me. It just doesn't work for me. Gotta pull less often.
Anyways, it was decided that I would pull conventional because they were faster than my sumos. Justin did all my attempts. I didn't even know what the weight was. Just went up and pulled. He said I left 20lbs on the bar. I got the PR though so I guess that is cool.
Don't get me wrong. I had a lot of fun. I had lots and lots of fun. I was with my best friends doing what I love most. That said, I was also sucking balls at what I love most and nothing pisses me off more than that. Except losing. Which I did as well. When I lose, the overtone is not "fun". It is me being pissed. Drake finished with 475/303/523/1300@220, 16 years old. We used to be ~25lbs apart. Now he kicks my ass.
The deadlift PR felt, real, real good, but my competitive spirit just wasn't okay with the third place finish. I should have made 181 and finished 1st instead of being a bitch, gaining weight to stay in the 198s, and then not even delivering on my fucking second attempts.
I can't say what my goals are for the next meet because I need to meet with Justin and discuss some things.
All I know is that the bar has been set and I'm eager to erase this shitty number as the best one I've put up.
One last thing, I really describe how much it meant to have family and friends there to support me. That was easily the best part of the whole experience and, ultimately, it was the reason that, overall, I enjoyed the meet immensely. I'm definitely blessed to have the people around me that I do.
"Now this is the Law of the Jungle—as old and as true as the sky;
And the wolf that shall keep it may prosper, but the wolf that shall break it must die.
As the creeper that girdles the tree-trunk, the Law runneth forward and back;
For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack."
03-03-2013, 08:59 PM
Thick Bar + Fat Grip Press:
Random crap for blood flow
Shouldn't have gone to the gym today. Felt like a zombie. Was incapable of summoning energy and my joints all felt like shit. I missed that press about an inch from lockout. Not because it was hard, but because I just kind of gave up on it. I wasn't supposed to do anything hard today but I underestimated how far one can fall after a meet.
Wow I felt like shit. Don't really care though. I should be back to normal relatively soon.
Doing Westside. Justin's gonna do it. He told me that I'll never know what I'm doing that day before I get there. lol. That's gonna drive me fucking crazy but I trust him.
Dimel Deadlifts (Conventional) vs Quadruped Minis:
I didn't know that 365 was going to be my top set. That is also why I don't have video of the set. I went into it expecting to do a single then Justin just told me to keep going. I lost the 8th one an inch away from lockout because I lost my balance and fell forward. I guess I should be pleased considering that I felt like shit all day at work, my back was killing me, and this was really soon after pulling a PR.
Working with Duffin was awesome. He was super helpful and I was BLASTING weights off the ground. Like I said, I missed at the top. Using his set-up method is WORLD's better than what I was doing. I swear, you take hundreds of pounds of tension off before you even lift the bar. It is crazy. He told me he can't even pull correctly with less than 500 because the bar will just pop off the floor when he is winding it up. Awesome.
Apparently, hips are my weakness so that's a lot of what I'll be working on for the next bit. That is why I had to do Dimels.
I felt soo good after this workout. I wanted to do more, but this is only 4 days after the meet so I guess it was smart to call it here. Can't wait to get back in there ASAP!
Big things are coming. I promise.
120x3x8 against minis
~60 Degree Incline Bench:
Banded Face Pulls:
Banded Tricep Pushdowns:
8-12x3 + burnout set
I haven't weighed myself all week because I've forced myself to take a diet break. I'm getting fat. I've already moved back up a hole on my belt. When I weigh in on Monday, I fully expect 205+. For everyone that thought I only got up to 250 because I drank a lot of milk, no. I can eat with the fatties no problem. I have the soul of the fat man embedded deep within. For those keeping score at home, that is just about 10lbs of weight gain in one week. And I'm not even purposely trying to gain weight.
DE bench is kind of gay but if it works, it works. All that matters is how much you bench on meet day. It does not matter what you bench on a meaningless Saturday morning in March. Repeat this to yourself 100 times.
I had no idea how much I could actually do on any of the assistance stuff because I never do assistance. I was told to train like a bodybuilder. So, I took that to mean short rest periods, elongated time under tension, and high sets/reps. That's what I did.
Looking forward to next week. I can't wait to squat for once. I never knew that I would miss squats. Normally, I don't give a fuck about squats because they are my best lift and anything that is easy I generally don't give a shit about. No challenge? No care. However, after getting only 418 at the meet, I'm pretty eager to show that I can squat 50lbs+ more than that.
Anyways, I'm rambling. Time to continue getting really fat for two more days before I get back on a diet.
No videos because who cares? And I just forgot to take videos again.
Seated Overhead Tricep Extensions:
Benched two days in a row to get on the same schedule as Justin and Eddie. I was by far the weakest bencher in a group of ~10 people. It was humbling and infuriating.
I was using the same slingshot as Eddie and Justin who have ~20" arms. It practically fell off if I put my arms down. I mean, for example, I could easily touch with 135.
Anyways, I destroyed 315. It was retardedly easy. I wasn't picking my own weights so for them to call 335 after tells you what you to need to know about 315. Unfortunately, that is the only set I didn't get video of because Eddie didn't know how to use my phone. Oh well. Next time.
I missed 335 because I touched in the wrong spot and then pushed it right over my face. I may not have been able to get it anyways, but I really believe I would have gotten it with good technique. I have to rewire my bench motor pattern because of doing that ****ing USAPL meet. I'm very tentative to use a lot of leg drive now because I was so worried about my butt coming up with flat feet. When I really drive with my legs, it makes a HUGE difference because I'm weak off the chest. I honestly believe I'll get 365 next time we come back to this exercise in a few months.
Justin got 600 with the slingshot. Cot damn...
Tomorrow is a judgment day of sorts. Time to weigh in after this fatass week and start the CBL prep period. I'm really really really looking forward to this training cycle. I'm going to **** **** up.
Squats on Wednesday! Hell yeah boiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiizzz. Gonna PR something.
03-04-2013, 08:58 PM
20m on the bike
Can't wait to Squat on Wednesday. Never been so excited to squat.
03-06-2013, 10:10 PM
Back and Biceps:
Wide-Grip Pulldowns (strict, to chest):
Seated Rows (triangle handle, to abs):
Strict DB Rows:
Probably should have gone heavier but the next DB was like 85 and I was trying to be strict.
Justin's giant set madness from hell:
~5m straight of seated rows / pulldowns
Would do 15-20 reps of each then drop ~30lbs. Probably did like 5 or 6 rounds. Had to pause the last 50 reps or so. Sucked pretty bad.
I wish I filmed this. I think the set really captured me and what I'm all about. I got stronger and stronger as the set went on. More and more psycho. That's what I'm all about. I could be imagining things, but I felt like everyone respected me a bit more after this set. It was fun. As the great philosophers Three 6 Mafia once said, ain't no bitch in my blood.
EZ Bar Curls (just for you phaggots in the arm contest):
So, obviously, we didn't squat tonight. I don't know why I thought we were because Justin actually told me on Monday that we were doing back. I thought we might do back AND squat or something.
Here's the good news, though... On Friday, I'm going down to Seattle to train with Ben Seath, Stan Efferding, Justin, Eddie and a big chunk of the NW clan. Fucking pumped? Yeah. I think so.
I just ordered 44 wings from Pizza Hut because it is wing Wednesday and they are half-price. This will mark the third day in a row I've eaten wings. Who said the prep period had to suck? lol. I will probably end up getting them tomorrow too... Not even joking. Buffalo Wild Wings has great specials on Thursdays.
By the way, GO LAKERS. I will never respect any athlete more than I respect Kobe Bryant. Except maybe Ray Lewis. That is besides the point. Go Lakers.
03-08-2013, 10:35 PM
Justin told me we were gonna do 5 and then move up. Instead, he pulled the usual "keep going" thing, lol. So, this was basically done with no psyche. All of my sets lately have been no psyche because of exactly this. Harder is better, though.
They wanted me to use that super wide grip and I absolutely hate it. By the end of the set, I felt like the hunch back of Notre Dame. It will save my shoulders in the end.
I guess this is an okay set. I guess. Not really that happy about it.
130xfail (I stopped counting)
100x12, 80x12, 60x12, 40x12, 20x12 (drop set)
I'm not allowed to backload anymore. Justin gave me a macro plan so I'll be doing that from now on instead of CBL or any other form of carb cycling etc. Bench on Sunday.
03-09-2013, 08:49 PM
Benching tomorrow. Almost all the powerlifters in the gym go in on Sundays to bench. I always look forward to it because I'm the weakest bencher. That won't last long.
03-10-2013, 09:17 PM
Floor Press + Chains:
Pinkies were just inside the rings... the snatch rings. This was an Oly bar. Floor press is pretty cool. I enjoyed this a lot. The instability of the chains at the top really forced me to engage my lats more. Lats definitely help your bench, brahs. Definitely. My biceps were still sore from Wednesday, but I suppose I'm pretty happy with these results. I hear that a lot of people have weaker floor presses than their actual bench. I have no idea if this is the case with me. I have no idea what this "translates" to on a regular bench so don't even ask.
Bis, Tris, and Flyes baby!!! WHOOOOOOOOOOOOOOOOO!
Skullcrushers: 45x20, 55x20, 65x15
Chest Flyes: 25sx25, 20sx25, 17.5sx25, 15sx25
Strict DB Curls: 20sx15, 25sx15(cheated), 15sx15, 10sx15
That bodybuilding shit is pretty gay sometimes, but it really works and feelsgoodman.jpeg.
03-13-2013, 09:50 PM
3.25" Block Pull:
This was not a true max effort and I think I could have super grinded 500, but that wouldn't have been smart. Basically, I just trusted everyone else's judgement on weight selection and everything went okay.jpeg. I'm 100% sure that my problem with regards to deadlift progress was the frequency I was pulling with. If you look at my arms when I'm locked out. My elbows are at my belt, which indicates that my elbows come down to my belly button, which indicates I have long arms. I'm convinced that deadlift is eventually going to be one of my greatest strengths.
Also, I REALLY need to increase my abductor strength. I forgot to throw in some banded hip abduction at the end of the workout, dammit. Even on conventional deadlifts, my knees buckle. I honestly think this weakness is holding me back on wide stance squats and sumo pulls by ~50lbs or so. When I miss a squat, it is because of knee cave. When I miss a sumo pull, it is because of knee cave. Intredasting.jpeg. Gotta do those abductions next time.
On a side note, Justin pulled 705 FAST. Jesus christ that dude is a fucking monster. Always 'mirin.
I'll slay the 500 dragon soon. And, in the process, earn my self-respect back from Kyle.
Deficit Pulls: 275x5x5
Notes: Easy as fuck cuz. I went ape shit on this. These were done beltless, from a 3" deficit, and done with the Texas Squat bar. If you're not familiar with it, it is a complete bitch for pulling. Harder is better.
GHR: BWx12x4, kinda hard, but paused all of the final reps
Reverse-Hyper: 3pps, BACK PUMP OF PEACE
The back pump at the end of this workout was honestly the worst I've had since I was maybe 15 years old. It felt like one of those ones you get from growing too fast (and I know all about that at 5'6", lulz).
Can't wait to squat. I honestly feel like I'm about to fucking destroy some stuff when it comes to the squat. Last time, I got 375x10 with ZERO carbs in my system. Now, I eat carbs every day and my weight is moving up. I'm squatting with full recovery. A squat PR is on the horizon. I just feel it. I felt sooo good today. I knew it was gonna be a solid workout. I really, really can't wait to squat.
03-15-2013, 08:31 PM
Seated DB Press:
Was supposed to finish with a set of 5 but the next DBs up are 85s and that was too risky.
Haven't done these in forever. You can tell how bad my form sucks on the video. After rep two, I lost my balance. I pushed rep 4 so far out in front that it was ten times as hard as the next rep. I might have had more, but I'm not risking a miss on something as trivial as overhead press.
Flat DB Bench: 60sx12x3
60 Degree Paused Incline DB Bench: 45sx12x3
Wide-grip Lat Pulldowns: 100x12x4
03-16-2013, 01:22 PM
20m Incline Treadmill
Think everyone is going to Stan's gym tomorrow. Have to confirm with Justin and the rest of them.
03-16-2013, 08:34 PM
Wrapped squats tomorrow at Flex Wheeler Fitness. Yaaaaaaaaaaaaa buddy. So pumped. I have numbers in mind already.
03-17-2013, 07:41 PM
Didn't end up wrapping today because we didn't really have enough people to do that. Justin and I were the only ones that made the trip and he was doing Gabe's crazy bodybuilding workout. So, there wasn't anyone to handle me etc. for wraps. Next time.
My hamstrings were still a little sore this morning and I could tell my lower back wasn't 100%. I knew this might happen as of last night so I forced myself to stay in bed for 12+ hours. Wasn't enough, though. My ish wasn't super underrecovered, but it was just a little bit. Today was supposed to be a relatively easy day anyways. My goal was to work up to 85% for a triple and then back down to 70-75% for 10-15.
I really narrowed my stance on all my warmups and everything felt pretty weak probably because of the combination of doing something new and the underrecovery. I think when I squat narrow, things are just slower. It isn't as explosive. Anyways, 405 was harder than I wanted so I didn't move up. I should have gone 375/415 or even 425 but I had to switch bars in the middle of my workup.
Anyways, I also should have taken 365 instead of 315 for my 10-15 set. I really underestimated myself because of how my warmups were feeling. As a result of this faggotry, I got a super easy set of 15 at 315. This is something I've done before and it is not even as good as the 375x10 I did last time I was at flex. Shoulda taken 365. Oh well. Now I know that 315 is not a weight I should fuck with for anything but 20+.
Speed Pulls: 225x1x12
Single-Leg Hamstring Curls: 20x15, 30x15, 40x15, 40x15
Notes: Left leg, the one I hurt, is still much weaker than my right. The gap is closing, but it is there.
Bad Girls: 150x5x3
Notes: Held the last rep for ~20 seconds until isometric failure. Doing this to improve my ability to hold knees out in wide squats/sumo pulls.
Well, that's all. Nothing really cool happened today unfortunately. I think my next squat session is the one to really watch out for. I'm hoping it will be wrapped and I know I'm good for 465 for reps. If we go ME, I am confident in 505. We'll see.
03-18-2013, 08:54 PM
TnG Bench Warm-up:
Pause Bench 2" Off Chest:
TnG Bench Backoff:
Today was what I call a rage day. Every once in a while I basically become consumed by rage. It is one of things where you really don't want to be anywhere near me when I'm like that. Good thing I was lifting today...
Today, the source of that rage was the fact that (douchebag alert) I just couldn't stand the idea that there are people who don't care as much as me and who don't work as hard as me who out bench me. I have friends who "don't even lift", i.e. powerlift, who bench more than me. Then, Justin decided that my first set was gonna be 215. He said something like, "What do you bench, 250 right?". This really shouldn't have enraged me because it is(WAS) true, but with the combination of everything it did. I got so fucking pissed. Justin is a good coach and he picked up on this so he started telling me there was no way I could do _____. The goading got me up to an easy 265x2 which there is no fucking footage of because I had it on camera mode when I gave it to my helper. That's my fault but it is still really gay.
I could have gotten more than 10 on 225 but my set up sucked and I was too mad at that point. It ruined my technique and I just started rage throwing the weight around. No technique at all. Most of the time I can channel and control it, but today that was pretty much out of the question. I will do better next time.
That said, all of these sets were done with my middle finger on the ring which is SIGNIFICANTLY narrower than I usually go. I read something from Eric Spoto that changed my mind about this. Basically, he said that you can get more reps with wider grips, but the stabilizers and supporting muscles are more likely to cause missed reps and technique breakdowns once you go heavier. With narrower grips and stances, the prime movers are more likely to be the limiting factor which means you have a better chance of grinding out reps due to the fact that significant technique breakdown is less likely. I don't know why, but I just intuitively knew he was right so I've decided to narrow my squat stance and bench grip for a bit to see how things go.
Bis Tris and Flyes BABY!!!
After every single rep from this point on I yelled STROUP!
Not srs, but that would've been epic.
DB Chest Flyes supersetted with DB Curls:
30x12/20x12 (curls were a bit sloppy with 25s, I like to do my assistance strict as fuck)
15xbroken set up to 25 reps
wtf? Need to step my tricep game up BIG time.
Well, my bench is improving. So, I guess I should be happy. Right?
Also, this is to keep me honest:
03-21-2013, 01:03 AM
55x5, add red bands (supposedly adds 50-75lbs at the bottom, 100-150lbs at the top)
355x3@8, got stronger as the sets went on
Today was narrow stance day. Narrow stance fucking sucks for my body type. My knees have to go so far over my toes to make it work. It just sucks. I'm not a quad squatter so these really hammered my weaknesses (chest up etc).
Beltless Front Squats:
couldn't keep my chest up and it started hurting my elbows so I went to Manta Ray Super High Bar Squats
Beltless Manta Ray Squats:
I'm really beat up. I am looking forward to 2-3 days off. I am part of a wedding tomorrow and Friday so I went be in the gym until Saturday at the earliest. I probably will do a rehab day tomorrow morning while training my little broseph. I think Sunday will be the next time I lift for reals. I should be fresh and ready to fuck your fucking shit up.
03-24-2013, 09:12 PM
295x1 (20lbs TnG PR)
260x6 (paused 1RM PR is still 260)
17.5s x lots to near failure (focusing on stretch/blood flow)
Red Band x 20 x 3
2 Twisted Red Bands x lots x 3 (drop set to failure via untwisting the bands)
Some x 20
Some More x 20
Lots More x 14 (crazy pump)
Justin is truly a great coach and the strength crew out at Local's is amazing. I am blessed and fortunate to have stumbled my way into a place on the squad.
That said, I'm not even remotely pleased by this performance. It was a nice confirmation that I'm training with the right people and doing the right things to get to where I want to go. That said, I am still so far from realizing my potential that I simply cannot afford to be happy about today's test results.
"I demand more from myself than anyone else could ever expect."
~Doctor J, aka Julius Erving
I'm hungrier than ever and, frankly, I'm just getting started.
03-25-2013, 09:16 PM
Deadlift against quadded minis minus one band (only three looped around the bar, but quadded set-up):
280x1x12, under 60s rest per rep (~50s)
I guarantee 500+ at the meet. Guarantee.
California Front Squats: 225x10x3, last one paused, all sets /w belt
Seated, Single-Leg Banded Leg Curls: 4x15
Reverse-Hyper: 5ppsx12x3, resisted not traction
Forgot to do bad girls. Again. Motherfucker. I might do some tonight. I have a red band.
I started getting sick yesterday and it got worse today. Luckily, I traded Justin some of my old rehbands for some tubs of old school JACK3D. So, I just got loaded on JACK3D and went to town on the pulls.
I have footage of everything today and I'll probably get it up later tonight, but I'm going to a friend's birthday party so I gotta roll out for now.
03-26-2013, 12:55 AM
03-27-2013, 09:49 PM
POR Bench against doubled monster minis (~100-120lbs of tension):
115x3x8, ~45s rest
135x10-11, can't remember if it was 10 or 11
Really, really improved my bench set-up today, got 10lbs+ more easily from that alone
DB Flyes: 25sx15x3
CGBP to 3bd: 225x6x2, very easy, wanted to go up, stuff happened and I got skipped
CGBP Tricep Death (continuous, no rest):
135x5 to chest
135x5 to 1bd
135x5 to 2bd
135x5 to 3bd
135x5 to 2bd
135x2 to 1bd, could have done better but bad things happened that ruined my mood.
5 close grip pushups (was mad that I didn't finish and Josh got one more rep than me)
60x20, cheaty, sloppy
50x20, still cheaty, still sloppy
60,40,20 drop set x lots and lots of reps (~40-50)
Face Pulls: Red Band x 20 x 3
High Bench Prone Rows: 95x12, 95x10, 95x8
I have no idea what I weighed. I took no film. I have a 100-degree plus fever. The only thing in the world I care about right now is hitting my macros as fast as possible so that I can go to bed and possibly die in my sleep.
Have a nice day.
03-29-2013, 09:54 PM
BW: 217lbs, I'm one of the few people I know who can fight off weight loss during a 100+ degree fever. Yes, I'm bragging about how fat I am.
Deadlifts against quadded minis (~180-200 at the top):
Giant Cambered Bar Suspended Goodmornings: 185x12, 205x12 (paused reps)
Lat Pull Downs: Very Heavy x 12, Heavy x 12, Medium x 12, Light x 12
GHR: BWx12x3 (gonna have to start using a band)
Reverse-Hyper: 5ppsx12x3, resistance not traction
Josh also pulled 345x3 with this set-up. He has recently pulled 500 raw on a shitty bar. He said he pulled 365x1 with this exact set-up before he did that. James pulled 435x3 and he pulls near 600. So, I'm probably close to 500. I was kind of disappointed with this result because I have been out pulling Josh lately and his 345 looked easier than mine. All of my other sets were way faster than his. Also, I just really wanted 365x3 because I think that would have guaranteed at least 5. I got a nose bleed and lost three calluses from this. I shouldn't be upset because I've been really sick, deadlifted last week as well (I always do better with two weeks), and this is still decent. I'm upset though. Oh well. I should have widened my stance and grip just a tiny bit.
Going in tomorrow morning for some kind of upperbody something. Kinda hoping it is slingshot work.
Also, can a motherfucker PLEASE get a wrapped squat workout? Cot dayum. I really want to see where my squat is at. All the band stuff is frustrating to me because I don't know how it translates. I just keep telling myself it matters what I do on June 8th not on some random gym lift in March.
I think that's it. Oh, one last thing. I ate 50 chicken nuggets for dinner last night and still hit my macros.
Have a nice day.
03-30-2013, 12:45 PM
~60 degree Incline DB:
85sx0,0 <---- Rage
60sx14 all reps paused
Josh Bryant Flashback:
Standing DB Press with 30s rest pauses:
80x12, 60x15, 40x20
80x12, 60x12, 40x20, 20x25
At first, I was really, really fucking pissed about the DB thing. Particularly because Josh did 125sx10... How in the fuck am I so bad at DBs? Eventually, I started getting really excited because I realized that there were sooooo many gainz to be made by pushing up my DB #s. For the rest of this training cycle, every single assistance exercise that I can get away with using DBs, I will use DBs. Pushdowns become Rolling dumbbells. Rip Curls become DB curls. Face Pulls become Reverse Flies. I might even do pullovers for Lats. Shiiiit.
All I know is that my DB strength is WAY out of line with my bench strength. Fixing that is only going to make me way stronger. Josh/James, who both bench ~50-100lbs more than me, only destroy me on two assistance exercises: pulldowns and dumbbells. I use fairly similar weights for flies, triceps, curls, etc. I can do about half of what Josh does for pulldowns and DB press/incline/flat. I think that says a lot.
Pretty pumped to find such a huge weakness even though I kind of already knew about it.
No videos because who the hell wants to see me doing 60s on incline?
04-01-2013, 09:17 PM
295x3, add belt
425x0, became inconsolate
SSB Walking Lunges: 65x10x3,
Tried to add weight but it kept falling off and this pissed me off greatly. No, the clips don't fit the SSB.
GHR against Monster Mini: BWx10x4, all last reps paused
Reverse-Hyper: 5ppsx12x3, traction not resistance
Tired of being small, weak, and fat. And sick. I'm not doing enough. I don't know what needs to change but something needs to change. It might be my diet. Maybe I need to eat cleaner. Maybe I need to take more multis to stay healthier. Maybe I need to start meditating to reduce stress. Maybe I need to visualize more. Maybe I'm not trying hard enough.
I don't know. I know I need to add some new habits if I want to go to the next level. I'm constantly losing ground lately. The frustration is nearly unbearable. I need to find a way to do more and to work harder.
On an actual training note, I think I'd really benefit from a nice round of singles and doubles with da skwat. My rep strength really isn't lining up with my max strength. I think I've spent too much time with 5s and above. More intensity is needed. I'll run this by Justin.
04-03-2013, 09:38 PM
Slanger vs. Straight Weight:
225x3x8, did two sets with each finger on the ring, middle finger on ring felt strongest
I left my set-up in there on the very last rep so you can guys can see how I'm getting an even bigger arch than ever before with one little tweak. You'll know it when you see it. I accidentally didn't film my second set.
Paused Close-Grip Floor Press:
185x6, 205x6, 225x6, 225x6, should have gone to 245 on last one
we had to use mats because I was touching my chest with close-grip lol. 5'6", u mirin'?
Tricep Pushdowns: 50x12, 75x8, 85x8, 95x8, used some front delt
DB Chest Flyes: 30sx12x4, strict, last reps paused
Overhead DB Tricep Extension: 30sx12x3, strict
Lat Pulldown / Band Pushdown Supersets:
#1: Mediumx12 / Heavyx20
#2: Heavyx12 / Heavyx20
#3: Heavyx12 / Mediumx20
#4: Mediumx12 / Lightx20
All done with a lot of momentum and cheating because I am normally strict and wanted to go heavy
Still sick. Still setting body weight PRs while sick. School is catching up to me already. I have been getting to bed on time, but my body just isn't used to going to bed at like 10pm. I'm not sleeping deeply and it is really pissing me off. I had to take a two hour nap when I got home today. I was lucky that I didn't have work.
It took me a while to get in the zone today. I felt better at the end of it than at the beginning. My shoulders are still FRIED from that Josh Bryant madness that I did on Saturday. I am really looking forward to Sunday. Should be some type of ME bench. Yay.
Justin said he thinks my TnG bench is now at 315. He also SSB Squatted 515x3 with just a belt. That makes me feel better about only getting 385x3 because this is a guy who can squat 650+ with wraps on a moment's notice on any given day. But I'm still kind of salty about those squats. Really looking forward to our next squat session. I'm going to fucking murder something or someone if it comes to that. It won't be Friday, but it should be Monday. And hopefully it is wrapped. I've got a serious fucking point to prove with da wraps.
Justin also said that my lower back is my biggest weakness and is holding my deadlift back big time. So, lower back is on the agenda for me apparently. Schweet.
Have a nice day.
04-05-2013, 09:31 PM
Suspended Paused GCB Goodmornings:
65x3x5, oly shoes
295x3, add belt
245x3, reverse-rake shoes, infinitely better form, PC-dominant movements respond to the reverse-rake like no other
Dimel Deadlifts against quadded minis: 95x25,21 -- puked which caused me to miss the last four, was fucking pissed about it
Eddie told me it was not in my best interests to do reverse-hypers today. So I didn't.
I was pretty much determined to fucking destroy things today. I think I said that in my last entry. Got to hang out with Justin last night before his surgery and most of this morning/afternoon. We talked about a lot of things and, needless to say, I was very motivated today. Looking at the tape, it really looks like I should have taken another triple at even more weight. Everyone told me to call it, though. I finally beat Josh at something. He went to 335x3x2. Good thing Goodmornings are a contested lift... lol.
Everyone complimented me on my work ethic today. There is no praise that means more to me than that. Getting strong obviously has a lot to do with time, programming, blah blah, etc. but, at the end of the day, you can't choose your parents. Effort is volitional, though. Effort is controllable. To be judged favorably in terms of effort actually means something to me. Everyone is on an even playing field with effort. So, when I can work the hardest, I know I've done something that actually matters.
That said, I am really disappointed in myself for not getting those last four reps. That's disgraceful. I dropped the bar and ran outside to puke. Should have finished. In my wrestling/mma days, I took pride in never being broken by cardio. So, to have it happen now was a bit... disgraceful. That's the right word. You can be certain that I'll attack Dimels with a vengeance next time we do them.
I am wayyyyyyyyyyy behind on my macros today so I need to go be as fat as possible for the next few hours.
Have a nice day.
04-06-2013, 05:26 PM
LAX to shoulders, lats, traps
Roller to low back, hammies, hips
Banded dynamic stretches for adductors, hammies
Hip opening exercises that I stole from Duffin
Have a nice day.
04-07-2013, 10:09 PM
135x3, add slingshot, belt, wraps
365x1, 50lbs PR
Neutral Grip DB Press:
60sx13, 4 rep PR
Tricep Pushdowns, very low rest:
80 to (near) failure
60 to (near) failure
40 to (near) failure
20 to (near) failure
DB Chest Flyes supersetted with Banded Face Pulls (no rest, continuous set):
20sx20 / 20 against red band
20sx20 / 20 against red band
20sx20 / 25 against red band
Fantastic day. I PR'd everything. I last performed this movement on 3/3/13 and I got 315lbs at that time. It has been 35 days and my bench is up approximately 50lbs. I was instructed to "leave some in the tank" today and I believe I accomplished that. I think there was another 10lbs in there.
I love when people talk shit. I absolutely love it. Whenever my enemy is something other than apathy, I am going to dominate. Every single time.
People like to run their mouth about other people's character on the internet for whatever reason. I'm not sure why, but I'm not complaining. For me, it is just fuel. Fuel for my continuing success.
There are few better feelings out there than proving people wrong.
04-08-2013, 09:49 PM
DE Squats against Light Bands:
Bar x lots
145 x some
145 x 2 x 3, add belt
195 x 2
235 x 2 x 2
255 x 12 x 2 (some sets missing)*
*I wrote 245 in the video because I always forget the damn bar is 55lbs
Sloppy DB Row (not full Kroc but certainly not strict): 85s x 12 x 3
Walking Sandbag Lunges: 3x10, these were way too fucking easy
Reverse-Hyper: 2pps x 12 x 3, traction
I am BEAT UP! Beat! Up! I desperately need a good night's sleep and some time off. Luckily, we have three days before our next lower body session. I'm going to be doing active recovery every single day.
Everyone started off this session really, really slow. All of us are beat the fuck up. We did three ME lower body sessions in a row AND we lifted yesterday. Today was not easy. My hips ache. My knees ache. My back aches. I ache. As the sets went on, I started getting more and more pissed about various things. I took my energy up a notch and so everyone really had to follow suit. I was happy with my effort on the last 3-4 sets or so. Mine were faster than Josh's which pleased me greatly. It may be competitive between us after all... If only I can overcome a ~70-90lbs bench disadvantage.. lol.
On a technique note, I am so glad we got some practice in squatting today. I have definitively proven to myself that thumbs around is better and that I should keep my head up. My power levels increase to over 9000 when these things happen. My leverages have really changed, too. It is getting hard for me to hit depth without significant weight on my back. Dat squat gut is nearing full activation again. This is both good and bad. It is good because it means my squat will magically go up 50lbs. It is bad because I'm getting fat again. Oh well. I told Justin I want to lean up after this meet and he is down with that.
And yes, I'm just as concerned as you are about the depth on some of these. I wore striped shorts like an idiot, but some of them are blatantly really, really high. Again, new leverages. I'm losing mobility in the hips/shoulders due to the fact that squatting was my primary mobilizer. Now, I squat very infrequently (in terms of competition stance etc.) So, I'll have to work on that. High squats are like murdering kittens in the powerlifting community and I don't want to be a kitten murderer.
Fortunately, I didn't procrastinate on any of my responsibilities this weekend. Outside of scheduled class time, work, and gym time, my schedule is wide open. I'm going to try and recover like a mother fugger. I need it bad. Real bad. This feels like the end of LP felt. Not good. Not good at all.
Have a nice day.
04-10-2013, 08:49 PM
I drank a shit load of water before I weighed in. I was soooo thirsty because I was sweating all night. I forgot I had to weigh-in. So, this is probably not my standard morning weight. Whatever.
DE Bench against Minis: 135x3x8, various grips, 1st reps paused
Incline DB Bench:
60sx10 @ 60 degrees
85sx4+60sx6 @ 30 degrees, no rest between 85s and 60s
85sx10 @ 30 degrees
85sx7+60sx3 @ 60 degrees, no rest between 85s and 60s
45sx10 @ 60 + 45sx10 @ 30 + 45sx~15 @ flat, no rest
Ya, so last time I did this, I got 0 on 85s. That memory stuck with me. Wasn't gonna happen again.
DB Chest Flyes: 25sx15x3
JM Press: 95x10x3
Skull Crushers against bands / DB Curls/ Lat Pulldown Giant Set:
30x20 / 25sx15 / 145 x 12
80x6 / 20sx12 / 145 x 6+6, lost my temper because I was being a faggot
80x6 / 15sx10 / 145x12, everything went better after I got mad at myself
Pushdowns to failure against bands: Red x lots + blue x lots, no rest
Wore rehbands on my elbows for the entire workout. My joints are pissed, brahs. Pissed. I've been doing active recovery every single day. It's just been rough. I did everything in my power to get 9 hours of sleep last night. I did this successfully somehow despite a hectic schedule. Didn't matter cuz I had to take a nap when I got home. So, yeah, I'm still beat up. I haven't even gotten FULLY over this cold yet. Still some coughs and sniffles here and there. Crazy. It's been three weeks! Any time my body starts wanting 11-12 hours of sleep a night, something weird is going down.
Fairly good day at the gym. I took a few sets off though. I didn't mail them in, but the intensity wasn't there. I have this insane goal to have the perfect day at the gym. Essentially, it would be a day where I gave each and every single rep the focus, intensity, and concentration it deserved. Zero chit-chatting, zero phone checking, etc. 100% in the zone for the ENTIRE workout. It will happen someday and it is probably going to mean more to me than any PR ever could.
Also, I got a great compliment today. Justin told me that he's never seen anyone else make progress as fast as I have in the last few months. That means a lot to me. A lot. I'll leave it that.
Anyways... no videos because I didn't think any of this was worth videoing.
Have a nice day.
04-12-2013, 10:54 PM
BW: 220lbs, <--- that's more like it
sorry about the last clip, my phone died. thankfully, mel was able to email me the vid. unfortunately, i had to convert it from her iphone format and i got this stupid as water mark as well as the inability to cut the clip without windows media maker throwing a hissy fit. it was more trouble than it was worth to fix it. you can skip the first ~30s of the last clip.
325x4, add belt
375x4, add wraps, and so it begins
*fell backwards on set 4 because I retardedly tried oly shoes after using flats the whole workout; would've killed myself if I didn't get the last set so I did. Quitting is the most deplorable action/trait that a man can possess, IMHO.
Banded Pull Throughs: 3x15
This is a log entry that I really don't want to write. I'll try to keep this straight to the point. This was a terrible workout. Absolutely one of the worst I've had in months. I can't remember anything this bad. I'm sure I've had worse but I don't remember them.
Back, knees, etc. were still not fully recovered. I felt okay and the weights were moving fine until I threw on wraps. Then everything went to hell. I just didn't trust the wraps. I fought them the whole time. I am an explosive squatter; I drop fast and I ascend fast. With the wraps, I changed my entire squatting style. Realistically, the main problem is that I was just being a huge puss. The pain was some of the worst I remember experiencing in a weight room setting.. ever. No, it WAS the worst I've ever experienced in a weight room setting. This distracted me because, again, I was being a puss. On some of these, I literally have like 5 second descents where I just kind of slowly fall into the hole and then randomly pop up from different points. Zero stretch reflex. Zero technique. Zero command of the weight. Just embarrassing. I honestly felt that I could moved 415x4 faster with zero wraps. That is how much I was fighting them.
It is very hard not to be negative about wraps at this point in time. This was a miserable session. Squats took like 3 hours just by themselves because of all the work involved with wrapping your shit up tight. I can't even imagine what geared guys go through. I don't understand what this has to do with being strong at all. That said, I know, to a degree, this is just my ego talking after a bad session. Everyone is going to be using wraps at my next meet and, if I want to be competitive, I not only have to use wraps, I have to get A LOT out of them because everyone else is going to do the same.
I just have to look at this like a challenge. It is like learning to squat all over again. Anyone who thinks you can just slap on some knee wraps and get 50lbs is a probably an idiot. It doesn't work like that at all. No body in the group had used wraps in several months and we all struggled. Just a shitty session. The shit-factor became an epidemic and it just wasn't solid.
In the end, this is good for me. Humility is a hard won ally and I needed some humble pie after the run I've been on. I'll figure this shit out. I always do.
Meanwhile, I'm going to sulk, hit my macros, and probably ice the shit out of my knees. Even right now, it still feels like they're wrapped. Cuts, bruises, swelling? Check. Check. Check. *sigh*. At least Sunday is bench.
Have a nice day.
04-14-2013, 09:29 PM
225x3, add 3bd, wraps
295x2, didn't psyche up, didn't give the set respect, spotter handed off real high
300x3, endure and conquer
Dips: BWx2-3, no go because of my elbows, wanted a heavy set of 8-10
Pulldowns /w Triangle Handle: 3x15
Seated Rows /w straight bar: 3x12
Rolling Tricep Extensions: 25sx12, 35sx12, 35sx15, 35sx15
Banded Pushdowns: 3x20
Rippetoe LTEs: 20x5, 70x5, 120x5, easy but elbows wouldn't cooperate
Slanger Pushups: no go elbows
This was actually a bad workout. I don't feel like it was because the main movement went well, but I did not get quality work on my assistance at all. I kept trying to do different things to hammer my triceps, but EVERYTHING pissed my elbows off besides band work. I'm just beat up, but I've got to find a way to make my elbows happy. I can't have workouts like this. This is the kind of shit that causes you to lose ground.
Josh and James worked up to 355 and 375 respectively. At the beginning of this training cycle, I was behind by ~100lbs on every bench movement. This might just be something I'm "strong" at, but it is nice to see the gap closing. I was down 70 and 110 on slanger work last week. However, ~5-6 weeks ago, I was down more like 100 and 150. This is good. I really have to get more out of my squat, though. I need it to carry me as it has in the past. Without posting a big squat, regardless of what anyone else does, I won't be able to meet my goals for this meet.
Justin was in today to do some squats. Eddie came in too. Everything is much better when they are there. Different atmosphere completely. When they left, things devolved a bit.
Ya, I guess that's that. I don't have a lot to say today for once.
Oh, actually, I think this Friday is going to be a near max deadlift single against quadded minis. Should be fun. If that is what we end up doing, I think I'll be looking for 405ish.
Have a nice day.
04-15-2013, 09:22 PM
DE Squats against Light Bands (slightly more tension than last time): 275x2x12
Beltless Front Squats:
275x3, easy as fuu cuz
GHR: BW+20lbs x 8 x 4
Reverse-Hyper: 5 total plates x 12 x 3, resistance not traction
I fucking DESTROYED 275. These are my slowest sets. I didn't really find the zone until set 8 or 9. I'm so pissed. My phone ran out of memory and terminated the film! Daaaaamn it! I just cleared it so I should be good for another year or so, lol. I had over 10 gigs of training videos stored on there... I think my sets looked the fastest out of everybody even in these first three and they only got faster. The squat belongs to me. That's my bish.
Hopefully I get to test my front squat one of these days. It will be limited by my upperback, of course. That said, I've never done 275 so easily and this was without a belt.
Pushed the GHRs and Reverse-Hyper harder than usual today because I felt good and the workload was low
Again, I felt REALLY damn good today. Joints were good. I was barely aware of my elbows existing. I went with a wide grip today just to be safe. It seemed to help so I'll probably keep doing it. I'm shocked that I just seemingly recovered out of no where. I've been operating in what I like to call a "recovery debt" and it just vanished today. Vanished. I could tell from the way I was moving the bar that my squat was on today. I would have been good for a PR. No question in my mind whatsoever.
Started to get excited about pulling heavy on Friday! I have three full days to recover. I can't wait. I got 345x3 last time with the set-up we are using. I can't wait to see how much I can beat that by. Just fucking pumped.
Have a nice day.
04-18-2013, 12:56 AM
BW: 226lbs, Chinese food
Speed Bench to thin foam against doubled minis:
165x3x8, fastest ever
Cambered Bench, 4" Deficit: 185x10x3
Flyes against Reds: 4x30
Rope Pushdowns: 3x12
French Press: 20x20, 40x20, 60x20
Pushdowns to failure against Reds: 15,12,10
Curls: 20x20, 40x20, 60x20
Single Arm rows against Reds: 15,12,10,8 no rest
Elbows still kinda suck. Much faster than 145 last week. Either my bench went up 30lbs in a week or I am actually getting faster. But speed work doesn't work cuz Mike T said so. Obviously, I must have just made a 30lbs jump.
Deficit benches are bruuutal. The 4" cancels the arch and then some. Last set was a legitimate 8 rpe. I bet my standard bench 3x10 is around 225 in terms of an 8. Gotta hit this bar more often.
Near max deadlift single against quadded minis on Friday! I would consider 365 neutral progress. I think anything above that represents me getting stronger than I was when I hit 345x3 against the same set-up. Josh said you can about ~130lbs to get an idea of where your deadlift is at. So, naturally, I'd really like to get more than 365 to feel good about 5+ at the meet.
04-19-2013, 09:16 PM
Conventional Deadlift against Quadded Minis:
135x1,1,1,1 or so, added quadded minis
225x1,1, add belt
Three weeks of training completely wasted because I took an overly aggressive jump and got impatient with my set up. My back feels like shit and it will take forever to recover from this miss.
TnG Sumo: 135x10, 225x10, 315x10
GHRs: BW+20lbs x 15,12,10
Reverse-Hypers: 5 total plates x 15 x 3, traction but pushed hard
I'm trying to figure out how this could have possibly happened. I've racked my brain and all of the short cuts I've been taking are the first place I have to aim my efforts.
My diet has been shit. You know the standard knock against IIFYM where people say, "Oh, well what if I just had whey, sugar, and oil." That is basically what my diet actually is. I get ~300g of protein a day from milk and shakes. The rest of my calories come from fast food garbage. Garbage in, garbage out. I need to begin eating like a bodybuilder. This could be one reason my sleep has been erratic and my recovery isn't where I want it to be. No more fast food or toxin of any kind until after the meet. I'll re-evaluate at that time to see if it made any difference.
2) Being social
At some point, you have to make a decision between being liked and being a winner. I choose to win. I am going to be making liberal use of my headphones from now on. Unless someone taps me on my shoulder to explicitly get my attention to say something, I am going to blast something at all times. I cannot afford to talk about what happened on fucking Game of Thrones, I can't expend the mental energy to discuss gun control, I really don't give a fuck about the news or what is going on in the world right now. I cannot afford to spend energy on these types of things while I'm trying to WORK. It is nothing more than distraction. Period. I'm at the gym for one reason: get better. I do just fine on the main lifts, but then the sessions devolve into talking during the assistance stuff.
3) Haphazard Mobility/Active Recovery
I need a legitimate protocol to follow. I don't know that I will begin this immediately because I need to implement more important changes first, but this definitely has to happen. I can't just foam roll, stretch, and hit the hot tub when I'm motivated to do it. I have to have a routine to go through. Everything else is a shortcut.
4) Taking a break during assistance
This mostly comes down to talking to people after the main lift. Everyone tends to relax after the main lift. They want to down the intensity and take a mental break after the main lift. I don't. I never have. I never will. If I'm going to do something at all, I'm going to work hard at it otherwise why would I do it? If it isn't important enough to focus and try my hardest, it isn't important enough to do at all. This comes back to headphones.
PRs are bullshit. Compliments are bullshit. Moments happen one at a time. It doesn't fucking matter if you set a PR last session because now it is this session. It doesn't matter if someone said you worked hard yesterday because yesterday is over and done. I've been listening to too much positivity lately. Gotta drown that nonsense out. As a sub-300 bencher and a sub-500 puller, I'm clearly NOT working hard or making great progress despite what ANYONE says. The iron never lies and that is the only speech I need to be listening to.
I'm sure someone is going to tell me that I'm just being impatient or something that I will ignore anyways, so I'm just letting you know in advance that I'm not hearing that shit. Not at all. Not right now. Don't bother. When I ask myself could I have gotten that rep, bad form and all, if I hadn't been taking these short cuts, the answer is yes a thousand times over. I cannot be convinced otherwise.
Have a nice day.
04-20-2013, 01:22 PM
ME Bench, Paused doubles:
225x2, add belt, wraps
Feet-up, flat-back, narrow grip Bench (no supportive gear):
BWx8, no elbow pain!
BW+45x8, last rep hard
1-Arm Band pushdown to failure:
~50 each side (one set)
~80 both together (one set)
Slanger close-grip pushups:
3xfailure, low rest, I was getting mid 20s or so
Seated Hammergrip DB Curls:
30sx15, kinda cheaty
Red band x 25 x 4
Not worse than I expected and not better than I expected. Considering the conditions, I'm okay with this. I got terrible sleep last night because I still had a shit load of JACK3D in my system when I went to bed. My lower back is destroyed from missing a deadlift. I never lift in the morning and always feel weaker when I try. Elbows feel nice and healthy, though.
Assistance was a mixed bag. I allowed myself to get involved in too many lifting conversations. It is hard for me to resist pontificating about programming, form, etc. particularly when people ask my opinion on things. This is gonna be a hard change for me to make. Even for someone who is thoroughly capable of anti-social behavior, it is really hard to ignore my friends.
Still butthurt about that deadlift. My lower back is pretty fucked up. I think we are speed pulling on Monday and then doing wrapped, heavy squat doubles on Friday. Considering it usually takes me 2 weeks to recover from deadlifts I DON'T miss, I'm going to have to recover double time to make sure I'm ready for Friday. Looking forward to the challenge, though.
I'm going to have to do some MAJOR work on my squat because everything else is farther behind right now than I thought it was.
Have a nice day.
04-22-2013, 09:16 PM
BW: 220lbs, strong fluctuation
Speed Squats: 245x2x12, kind of slow because I couldn't care and didn't try
Beltless, SS Style Squat Pyramid, no rest besides plate changing:
Didn't get anything from this besides a horrible pump in my lower back.
GHR + Reverse-Hyper Superset: BWx10 + 5 total plates x 10 x 3
Probably put more effort and concentration into this than anything else the entire workout.
Muscle Hang Power Clean:
My theory was that doing something fun might lead me to be a bit more productive. This wasn't fun or productive.
Head hasn't been straight for 10+ days or so. I don't want to write any more about it than that.
Won't bother with vids.
Have a nice day.
04-24-2013, 09:46 PM
DE Bench against minis: 135x3x8, various grips, fast, focused, fun, but I still hate speed work a lot
30 Degree (might be 45) Incline DB Bench: 85sx9,8,8, not a PR but lots of effort
JM Press: 135x8,12,15
Strict Pushdowns: bands are stupid and I will try to avoid them at all costs
Drop Set: 60x15 + 40 x 9 + 20 x 9
DB Side Raises: 12.5sx12, 17.5sx12, 20sx12
EZ Bar Curls: 75x8, 95x8, 115x8, did these with a plate, I'm gonna go for 135 for reps on a regular bar next Wednesday
Banded Facepulls: 3x25, no more bands, i don't like them because you can't progressively overload
Finally broke my slump and got back on track. This wasn't a PR day but it was the best workout I've had in as long as I can remember. I was focused and worked very hard on nearly every set. This is something that hasn't happened in a while. I prefer judging my days by how hard I work versus PRs. PRs are a result of working hard in the past; they don't really indicate how you actually did that day (to an extent).
Friday is wrapped squats for a max triple. I'm nervous because my back is fucked up a bit from that deadlift miss. I actually tweaked it a little and it hurts. Not sore hurt, but pain hurt. Gonna do everything I can to recover. Been icing/heating while watching NBA playoff games. Gonna continue that tonight. My goal is 465x3 which will tie my best set done without wraps. I'll allow myself to be happy with 465x3 if it is fastish and easyish. I know I should be doing way more because my PR is 445x5 without wraps, but it is what it is.
I've made my opinions known in terms of squat programming. I don't like speed squats for me personally because I'm already fast. I'm faster than everyone besides Justin. Even the dudes that lift more than me can't move 225 against bands as fast as me. I really want to do some ramped 5x5 workouts. NOTHING works better than that for my squat. NOTHING.
After this meet, I am going to learn how to cut weight. 198 is my weight class going forward. I'm going to do my best to hold myself into a specific range and just slowly recomp over that range. That range will be 200-220. My logic on this is that if Ed Coan came in as a light 242 without cutting, I have zero justification to ever be above 220. Also, Duffin and Dan Green are 5'10" and cut from ~240ish to 220. They both total over 2000 and are 5'10". Factoring in my height, 198 is my long term weight class. That is just what makes the most sense.
I don't think I'm gonna bother with vids because who really wants to see speed day? No one.
Have a nice day.
04-26-2013, 09:44 PM
ME Squat triples /w wraps:
105x3, idk why i did this
325x2, add belt
375x3, add wraps
440x3, RPE 8
Beltless SS Style Pause Squats: 145x3, 195x3, 235x3, 285x3x2
Paused GHRs: BWx12,10,8
Reverse-Hyper: 4 plates x 12 x 3, resistance not traction
I'm going back to the Tom diet. This is a diet where I basically only eat protein shakes early in the day and then eat all of my food at night. On off days, it is basically steak ad libitum. On on days, it is carbs or sometimes it is wings. I simply cannot adhere to the bodybuilding shit that J wants me to do. I can't eat chicken breast and rice all day. I also like this diet because all I have to do to manipulate my weight is add/subtract days where I eat carbs. This makes it a lot less complicated and stressful than trying to pinpoint macros. When I prep for a bodybuilding show a few years down the line, I'll be more neurotic about it. While I'm bulking? Na, no thanks. I gave it ~10 weeks. That is enough time in Tom world to evaluate something and say whether or not it is good. This is not good. At least not for my personality.
Let's talk about squats. I am not really mad with the result today. This is kind of what I expected. By the time I got to 440, it had been 2.5 hours. My back was cramping, my JACK3D had worn off, and another set just wasn't in the cards. I probably need to make jumps more quickly in the future so I can do more sets at heavier weights.
This said, I really hate everything about how we've programmed squats this cycle. I hate speed squats for me personally. I'm fast as fuck. In the first place, I am naturally explosive. Speed squats bother me for two main reasons: a) I squat 145, 235, and sometimes even 325 faster than both James and Josh. James squatted 535x3 today and Josh went to 465x3. Both with some in the tank. I just can't help but feel this shit is a waste of my time. Secondly, this is the first time this ENTIRE cycle I've had more than 415 on my back with the exception of safety bar squats where I missed 425. This is just not enough intensity. Speed squats are supposed to drive the squat and keep volume up when we are doing things like DL, GM, etc. on ME day. For me, I don't think they do. I'm used to WAY more squat volume than these guys are. And I don't think they don't make me faster. I'm already fast. If I had done this my way, I'd be over 440x5 WITHOUT wraps by now. I'm not sure where my deadlift would be, though.
There is a lot of things about Westside that are really cool, fun, and effective. Speed squats, to me, just aren't one of them. I love speed pulls. I'm undecided on speed bench. I love the bodybuilding assistance stuff we do for bench and I believe it is absolutely crucial the progress I've made. I hate the lack of competition lift volume and I believe, specifically with regards to the squat, that this is the main reason I haven't made as much progress as I could of in the face of gaining 30lbs of body weight. I also really wish we had the leg press in the gym by now. It is still sitting in my garage because of some people still not paying and other things. I feel like I'm going to do leg press pretty much every lower workout a la GHR and rev-hyper. Lunges are bullshit for my quads. Even front squats and high bars really challenge my upperback more than anything due to my short torso. More leg pressing would have helped my squat in this cycle. Anyways, going forward, I hope I can convince everyone to do more squat volume. I know it works. I know it works better than speed squats. Bothell Barbell (ha!) is proof that squat volume works for a long, long time.
Have a nice day.
04-28-2013, 09:22 PM
BW: 218lbs, you lose water fast without carbs
Paused POR Floor Press vs. ~100lbs of chain:
45 + 100c xlots
95 + 100c x3
135 + 100c x3
185 + 100c x3
205 + 100c x3
225 + 100c x3
245 + 100c x3
260 + 100c x0, competition grip
255 + 100c x1?, POR, josh likes to put his hands on the bar and then say he didn't help
185 + 100c x12, this was my max triple on 3/10 at 207lbs body weight
Guess I just blew my wad on the triples or something, lack of carbs perhaps
4" Cambered Bar Bench:
185x6, last couple paused
205x6, last two paused
225x5, baaaaarely missed the last one at the top
DB Chest Flyes: 15s x 3 x 20
Rope Pushdowns with a twist: 20x15, 40x8, 30x12, very strict
Chest-to-bar Chinups: BWx3, hurt my shit too much
Pulldowns: 3x15 strict with an unknown amount of weight
Really great day in the gym. It was Eddie's last day before moving back to NJ and it was just a great atmosphere. I love when he is there because he trains with the same intensity that I do. Everyone else kind of feeds off of me and they all want me to go first to set the tone. Not the case with Eddie. All of my best workouts have come with Eddie spotting me. Glad to FINALLY be back on track in terms of hard work.
We need to do more VOLUME REP WORK. That is where the hard work comes. I feel like working with triples all the time doesn't build strength as much as it does test it. When the other day is speed work, it is like there is nothing to push yourself on except the assistance. I like being able to work hard on REP stuff. That is how get strong IMO.
I can't have carbs till next Friday. Feels like I'm withering away already. I'm so much smaller even just going from 223-225 morning weight to 218. Sucks.
Not looking forward to Monday because... speed squats. Oh well, I'll find a way to care about it somehow.
Have a nice day.
04-29-2013, 09:21 PM
DE Squats against minis:
265x2x12, inconsistently deeper but slower
narrowed my stance, but i probably should just stay wider and improve my mobility a little bit instead
Front Squats: 135x3, 185x3, 225x3, 245x3 all easy but no gas in the tank
RevHyper: 5plates x 12 x 3
Got four hours of sleep last night. Just couldn't sleep because the stimulants are stronger when you don't have carbs or a full stomach. I took 3 scoops of jack3d around 5pm and couldn't sleep till 3. Very frustrating. The combination of being without carbs and sleep made it so that I had absolutely nothing left after speed squats.
Man, it is really hard to suspend your disbelief and just put your heart and soul into something. I just don't believe in speed squats for me personally. I just don't think it is working. They hurt my joints, they change my form (for the worse, IMO), and I hate everything about them. I miss the days of just getting under a bar and doing work. Man, sometimes I just wanna say fuck all this band, chain, special bar, assistance style of training. I just wanna squat, bench, pull, press, chin, dip, etc. The basics. Push the basics for PRs.
I have made some great bench gains and probably some decent deadlift gains as well this training cycle. Nonetheless, I just feel like I'm not getting the return I deserve. I work so god damn hard. I've been eating. I've been doing recovery. And the results just aren't there. It is frustrating because I've been down this road before and I know how to move my squat. It isn't DE work.
At the end of the day, I've just got to trust the people who are coaching me and lifting with me. It is hard because I will always value my own voice the most, but it is the position I've committed to up until June 8th.
I just wanna do some straight weight 5s though, dawg. You feel me?
Have a nice day.
05-01-2013, 09:10 PM
DE Bench against minis: 155x3x8, not that fast except last set
DB Bench: 85sx8,8,10, no carbs at all
Cheat Curls: 20x5, 40x5, 70x5, 90x5, 110x5, 135x5, YEAH BUDDY LOL
Rip LTEs: 20x5, 70x5, 120x1, no gas in the tank
Widegrip Latpulldowns: 50x8, 90x8, 140x8, 160x8, idk if the sled weighs anything
Band Facepulls: 3x12 against reds
There is just nothing there right now. Brb doing volume work with literally zero carbs in system. lol. I will break this madness on Friday.
I figured out a way to cope with speed work. Basically, I'm just going to try to conserve energy and recover on these days. I'm not saying that I won't work hard, I'm just not going to psyche-up until the last set. I'm going to use it work on technique instead. Then, I'm going to go pretty damn heavy on all my assistance that day: 5-8 rep range fo sho. I'll do 12-15 on the heavier days. It'll work out nicely.
I mean shit, not a lot to say today. Watch my curl vid. Seriously considering disqualifying myself because I didn't wear gloves. The rest was pretty good.
Have a nice day.
05-03-2013, 10:24 PM
ME Wrapped Squat:
375x1, add belt
415x1x2, add wraps
465x4*, depth not good enough and i should have had more reps but i fell back
*PR without wraps is 465x2 at ~230lbs. So, IDK, this is kinda close to a PR, maybe?
Nonetheless, this is my best squat set in nearly a full calendar year.
Buffalo Bar Paused Squats:
325x3, add belt
375x3, last one paused for 5 seconds, not that hard
BWx8x2, all reps paused
BW+Women's barx7, last one paused
Reverse-hyper: 5 plates x 12,15, resistance not traction
TIME TO EAT. TIME TO EAT. HAHAHA FAT KID GETS TO EAT. OLIVE GARDEN, BAYBAY!
I'm sure some of you expect me to be happy about 465x4. Don't kid yourselves. It was very vindicating, though. My motivation had been very, very low lately because of my squat woes. Now, it is high again. Because there is lots in the tank. And next week is the last week of s___d squats (I refuse to speak their name).
And yes, my IPF homies, I know they need to be deeper still. I'll keep working on it. I think I'm going back to da Oly shoes after this meet. Or I'll just really focus on mobility for a bit. One or the other.
Have a nice day.
05-05-2013, 09:05 PM
ME Bench, Paused Triples, 3x3:
275x3,3,2*, max grip
225x10, pinkies inside ring, very embarrassing but what is there to do but get stronger?
*I actually think I could have ground out the last one. I tried to get cute and pause the last rep for like 3 seconds just to leave zero doubts (also because I jumped a few commands during set 2). Some weird ass shit is going on with my right arm. It feels like my shoulder rolls back and then I just have no base to press from and I can't get it. That is how I've been failing lately. And it is actually at the top. Not at the bottom like usual. Very annoying. Gonna do a lot more triceps in the lead up. Lots of wide girp dirps and oly purses. Also, really gonna focus on tucking as much as possible. Not necessarily because I think it is the way to bench the most, but just to get that shit stronger so this weird sticking point thing goes away. Never missed a bench at the top before. Bizarre.
Tricep Death: /w 135, needed 8 more reps to finish, should have done better, wasn't focused enough
BW+50x8 to failure + drop set with BWx2
Gonna push these more because I feel they really hammer the triceps all good n nice.
Seated Cable Row:
100x12,12,12, too light and very low rest, more next time
Ran out of time but wanted to do curls/flies too.
Notes (technically MORE notes):
I'm gonna start doing backoffs on pretty much every ME workout. Just because no one will tell me I can't, they add the volume I so desperately want, and they kind of give me an idea of where I'm really at. Ya dig?
I could tell during warmups today wasn't gonna be a BEAST mode day. In fact, today was what I'd call a BLEH mode day. It wasn't BITCH mode. I was doing all the right things, executing my rituals, getting my mind where it was supposed to be, but that extra 2-3% that comes from truly activating BEAST mode just wasn't available to me today. I'm reticent to blame the lack of carbs, but that might be it. Gonna have to learn to deal with it. I took 25g of carbs preworkout so I doubt that was really it, but maybe.
Next week is fucking speed work and I want to fucking kill myself already. I'll do my best to make it worth my time. We are pulling a heavy double against reverse bands on Friday which should be really, really fun. After that, I'll do a back off with 405 to see approximately where I'm at. Next cycle, I really want to focus on doing more sumo work. For some reason I just really believe it is better suited for my dimensions than conventional. And all I care about is NUMBERS. Numbers are all that matter to me. Winning is all that matters to me. So people whining about how sumo is a trick lift blah blah blah can kiss my fat ass in advance. JK, I still <3 the textbook brahs. But some of you can still kiss my ass regardless.
Time to get fat.
Have a nice day.
05-06-2013, 11:24 PM
DE Squats: 285x2x12 against reds
Paused GHR: BWx8,8,12
Reverse-Hyper: 5 plates x 12,12,12, traction not resistance
Speed squats weren't really that fast except the last one. I haven't actually watched the footage to be honest. I don't care to. I felt like ass. My hips and knees were on FIRE throughout the workout. Nothing was in the gas tank afterwards. Really hate DE squats more than anything.
Motivation, energy, fucks given, etc. were all very low today. I soldiered through it anyway and didn't give in to negativity. I made a point not to bitch about it. In any case, this was not a great workout by any means. However, I'm actually glad that I didn't try to do some extra shit to save it. I just opted to recover instead.
Also, thanks to work, I missed a chance to go to Aberdeen tomorrow and squat with the Seaths. Instead, I did speed squats. LAAAAAAAAAAAAAAAAME. sooooooooooo LAAAAAAAAAAAAAAAAAAAAAAAAAME.
GRRRRRRRRRRRRAGGGGGGGGGGGGGGGGHHHHHHHHHHHHH. Idk what that means either.
No vids. You know why.
Forgot one thing... This was the LAST speed squat workout of the training cycle. SWEET BABY JESUS, HALLELUJAH!
Have a nice day.
05-08-2013, 08:22 PM
BW: 219lbs, dat wing night
Speed Bench to thin foam against minis:
165x3x8, very speedy, feltgoodman
Seated DB Press (upright):
85sx2, had maybe 3-4, but this wasn't supposed to be ME
Gotta get a bit stronger before the 85s are realistic on this one I guess
Paused DEEP DB Flyes:
25sx12x3, mostly just wanted dat stretch, feltgoodman
STRICT Competition-style curl (paused):
80x8, had a little more
I think it is pretty gangster that someone actually did two plates on this movement
That is all. Feeling crappy lately. I probably need to give up this backloading experiment after the meet and just fucking count every single day. I really don't want to do that because I like eating out so much. It is a huge part of my life. Maybe I'll just backload everyday but make them smaller or something. That is what my buddy Eddie does. We'll see how it works for him as a fellow powerfatty.
Now is not really the time to think about post-meet things, but I'm just going to put some thoughts down and then table the analysis for later. I really want to drop 20-30lbs of fat rather than move up to 242. My body composition is WAYYY better than it was last time I was ~220, but I'm still pretty damn chubby. I'm basically skinny-fat. It's not cool, bro. Not cool at all. I kinda wanna do a Lilliebridge style programming while running something RFLish:
Week 1: 2x5,1x5+ tng narrowish bench, heavyish assistance
Week 2: 1x3 paused competition bench, lightish assistance
Week 1: 5x5 ramped narrowish squat
Week 2: 15x1 speed deadlift
Week 3: 1x3 wrapped competition squat
Week 4: 1x1 deadlift, maybe some front squats
I don't like Westside. It isn't the speed work alone. I just don't like it. The variations. The frequency. The speed work. I do really like the assistance, though. I love working with the team. And I honestly appreciate being able to be coached by a guy who has already walked the walk. Nonetheless, I just miss doing my own thing. I think I'm pretty much uncoachable as an athlete. I will always prefer my own way and believe in my own way the most. We'll see. J and the rest will probably convince me to swallow my pride and do it their way.
Today's "backload"... Oh hell. Let's just call it what it is. Today's binge will take place at home because I've been eating out way too much lately. Gonna eat pretty much every leftover in the house and tons of popsicles. Gonna be intredasting.
Have a nice day.
05-10-2013, 09:21 PM
BW: 216lbs, 20lbs in 11 weeks, you hear that Kyle?
Reverse-Band Deadlift (70lbs off at bottom, deloaded at top):
Fell forward on 535. and the bar actually went down for a bit, but I saved it. My second rep at 535 was garbage, I need to wait for the whip. I can't go all Kyle on these, turtle up, and abandon technique. That is not the Way of Tom.
Sumo /w straps:
335x3 /w reverse bands, not enough room to stand wide
245x3, begin straight weight
385x9, probably had more, old PR was 370x8 and that was fresh
gonna work up to using an actual bar and plates on this because someone said something dumb about GHRs that I didn't like
Reverse-Hyper: 4ppsx12,12,15, resistance not traction
That was it. Pretty good day, I suppose. I like doing straight weight for reps. It invokes the spirit of 531. Feelsgoodman.
Theoretically, I pulled AT LEAST my old max for a double. The bar stayed on the ground with 70-75lbs. I did 535. Pulled 463 at my last meet. So, my deadlift seems to be up at least some. This is with a deadlift bar though. I don't know how these Westside movements translate to reality so don't ask me. James pulled 655x2 and he has gotten 600/621 at his last two meets. Not exactly inspiring in terms of what I can hope to pull at my meet. 500 looks good to fall, but I don't think I care that much. 500 is a shitty deadlift when you squat as much as me and have been training as long as me.
Um, time to celebrate FAT day.
Have a nice day.
05-11-2013, 02:43 PM
Paused Slingshot doubles:
275x2, felt like ASS because of quick turnaround and deadlifting day before
315x2, add sling shot, begin pausing
350x2, tng, went for 3 because i forgot to pause and was just being a dumbass
275x12, tng slingshot, very, very angry
Strictish Widegrip Pulldown:
140x5,5,12, last set cheated very hard, just shows how fucked my back was that 5 was hard strict, I usually get 12
20x5, 40x5, 70x5, 90x5, 110x5,5,10
I have no idea how I got so little accomplished in like 2 hours of work. I'm trying to think if I did something else I'm forgetting about, but I don't think so. Wow. What the fuck?
I'm very frustrated with myself. Just not enough consistency. If there ain't no such thing as a half-way crook, there sure as hell aren't any part-time beasts. This training cycle just hasn't been good enough. There is no specific thing to point to. I just know it in my heart as dumb as that sounds. This is not the level of effort and dedication that will get me where I'm trying to go.
There have been too many days where I've taken reps or sets off. There have been too many times where I complained about things rather than just working hard regardless of my beliefs about what I was doing. Too many times I've skipped BCAAs, fish oil, creatine, etc. Too many times I've only gotten 4-6 hours of sleep.
I feel like I'm close to the next level, but there is a ceiling I just haven't broken through yet. Just gotta be more consistent. Honestly, it just comes down to being hungrier. I have to want it more than everyone else and outwork them, not by a little, but by magnitudes. I believe that I can do it, but I just haven't to this point. I'm going to re-evaluate my sources of motivation and see if I can't strengthen that foundation.
Damn, I'm really fucking looking forward to having Justin back in the gym ASAP. I inspire everyone that I train with, and I definitely set the emotional tone every single workout, but, sometimes, I really need someone who knows how to push ME instead of me pushing everyone else.
I'm up to the challenge.
Have a nice day.
05-14-2013, 08:22 PM
375x5, add belt
415x5 @ 7-8 RPE
BW+45lbs x 12, 10
That was all. We're on short rest. Friday is max double /w wraps so it wasn't prudent to do anything crazy today. Plus I have a pizza party to host. Fatties gonna fat.
5s ARE FUCKING AWESOME.
Have a nice day.
05-15-2013, 10:16 PM
RE Bench: 225x8,8,13, old pr was 10
Dips: BWx8, 25x5, 50x5x3
Pushdowns to failure: 50x16
Chingrip pulldowns: 180x5x3
Strictish EZ Bar Curl: 70x13
5x20, each rep paused at top, last rep held till isometric failure
Wasn't full beastmode on bench today. Just a lot stronger than before. I think my bench form is the best it has ever been. Starting to look like a piston. The next ingredient, the next piece of the puzzle, is learning and forcing myself to tuck and flare properly. J says the weak point is now triceps. Gotta do more tricep work and also more things that force tucking. CGBP, bench with bands around elbows, slanger (less so) etc. Pretty cool that the off the chest thing is gone now.
I was scheduled to do 245 but things didn't feel right and I only had like an hour to lift. Gonna do 250x6,6,6,6+ next Wednesday. Will most defo be looking for 10. I was stoked to get 13 because only last Sunday I got 275x12 /w the slanger. I was in full RAGE for that set. Granted, my back was TOAST that day so it might not compare perfectly, but, if the comparison does hold, my slanger bench is less than 50lbs ahead of my regular bench. And I've done 365x1@10 as well as email@example.com. Feeling good about my chances to nail 315 at the meet.
I feel really damn good right now heading into the meet. It is crunch time and I feel like I'm going to squeeze some more gains in the last few weeks. Just have that positive feeling that things are going my way.
This Friday is wrapped doubles. J said I have to do 485x2 and make it easy before I'm allowed to go 505 so we'll. Then, Sunday is gonna be heavy TnG singles. Hoping to lock up 300 and 315 as gym lifts.
Have a nice day.
05-17-2013, 09:57 PM
ME Squat doubles /w wraps:
55xlotsxlots, on short rest and not fully recovered
315x2x2, add belt
415x2, add wraps
*got on my heels, butt drifted back, knees collapsed on rep 2, think I had 3 though
GHR /w knees fully on pad:
BWx8,8,7, much harder and better this way, J says will these help with knee drift
Reverse-Hyper: 4 plates x 12 x 3, traction
Set dedicated to Justin Randal. Great coach, better friend.
This is why I even lift. Feel a bit vindicated. I know 505 is a mediocre squat for a 220, but I just feel like this is validation that my style works. Everyone always wants me to calm down, stop being so extreme, etc. but here I am in position to nail a ~2.5xBW squat after less than 2 years of training. Not changing shit for nobody and I'm really, genuinely happy to have found a group that doesn't want me to.
Gonna enjoy this for today and then it'll be back to finding reasons why it wasn't good enough.
Have a nice day.
05-19-2013, 10:06 PM
ME TnG Bench:
315x1@9, yes, really, seriously. Huge bro bounce, though.
225x5, SS technique
225x5, OHP grip
225x5, fingers on knurl (true CGBP)
225x5, CGBP with feet up, last rep paused
225x8, CGBP feet down, not even close to failure
^^needed more volume cuz it was a tng singles day and I just wanted to prove to myself that all the homos who whine about huge arches being illegitimate etc are crying over nearly nothing. could have gotten 10+ with ease if I was fresh. no textbook brahs, I'm not talking to you. you don't dismiss arched benches completely, you just dont agree with them. theres a big difference.
Strict Overhead Press:
135x5, add belt
185x1@8-9 (PR), 135x8 (drop set), nearly zero layback
Rip LTEs: 120x5x3
Seated Hammer Curls/Reverse Flyes Superset: 3 sets 15-25 of each, no rest
Didn't do back work because I am going to convince everyone to let me pull tomorrow.
315 is a pretty big milestone. It was really cool to finally hit it. Ultimately though, I have Brandon Lilly's voice in my head:
LS: "What's your best squat?"
LS: "How much do you weigh?"
BL: "265, 270. Competing at 275."
LS: "Well that's not going to cut it, is it? I have 181s that squat that".
And that's how I feel about these PRs and this meet. This is just base building and the numbers don't mean SHIT. It is all about building habits right now. Diet, work ethic, intensity, focus, technique, etc. 315 isn't a competitive bench in ANY weight class save like 123/132. So, in the grand scheme of things, with my goal set, I don't give a fuck. I'm still the smallest, weakest lifter in the gym. Satisfaction isn't an ally. I have a long, long ways to go before I can even think about getting somewhere. Justin totaled 1500 in his first meet in the USAPL. James was within 100-150lbs of that as well at 198.
Back to the fucking grind. Just the way I like it.
Have a nice day.
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