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Eric Adolph
03-02-2004, 05:29 PM
Eric Adolph
Bodyweight - 148 lbs.
Last Meet: 6/2002 (474 Sq, 308 BP, 479 DL = 1262 Total)
Best Meet: 4/2002 (470 Sq, 305 BP, 505 DL = 1280 Total)

Current Gym Lifts- (Lifetime Drug Free)
Squat: 565 (2/28/04)
Bench: 345 (11/21/03)
Dead: 535 (7/30/03) -- http://www.TeamTaylor.net/Videos/Eric535dl.wmv
Total = 1445

Eric Adolph
03-02-2004, 05:33 PM
3/2/04, Speed Bench Workout- (Last workout of "Pre-Meet" Cycle)

Speed Bench Press-
[+ 80 lbs of Chain]
3@105x3 (34%, close)
3@115x3 (37%, med)
3@125x3 (41%, comp)
{Med Grip Singles}
135x1
165x1
185x1
205x1 -- 10 lbs PR

Decline Bench Press- (Close Grip)
135x5
175x5
205x5
230x11 -- 10 lbs PR

Rolling DB Extensions- (on bench)
20s x 10
25s x 10
30s x 10
35s x 10
40s x 10

Tri Pushdowns- (M-Bar, Wide Grip)
70x10
90x10
110x10
130x10
150x08 + 60x10 (reverse grip) + 60x12 (close grip)

DB Shoulder Laterals-
12s x 10 (front)
15s x 10 (front)
20s x 10 (front)
12s x 10 (side)
15s x 10 (side)
20s x 10 (side)

Shoulder Horn-
12s x 20
15s x 15
20s x 20

WillKuenzel
03-02-2004, 05:41 PM
When doing speed bench press, how do you decide that its fast enough to count as a PR? Obviously you could do quite more but do you factor the speed into it when counting it as a PR?

Anthony
03-02-2004, 05:42 PM
I already knew you were strong, but I had no idea you were 148!! That just blows my mind! I'm looking forward to watching your progress, glad to see you posting a journal. :D

Saint Patrick
03-02-2004, 06:17 PM
Nice work on the decline

Eric Adolph
03-02-2004, 06:46 PM
When doing speed bench press, how do you decide that its fast enough to count as a PR? Obviously you could do quite more but do you factor the speed into it when counting it as a PR?

Once every 3 weeks I work to a certain weight after my speed sets. The first time out of the 3 weeks it is with 2 doubled-MiniBands, and the 2nd 3-week cycle it is with 2 chains. The first time I did each of these cycles, I started with comfotable weight that was not fast, but not very slow. So every time I work up over this weight, I count it as a PR. The speed does not factor into it. If it is slower than I would like, I will just lower the top single until it becomes as easy as I want it. However, each time I have went up 5 - 10 lbs with no decrease in speed (I started at 185 on teh day with 2 chains. The 205 was the easiest weight so far, so I will go 210 next time.

Eric Adolph
03-02-2004, 06:46 PM
I already knew you were strong, but I had no idea you were 148!! That just blows my mind! I'm looking forward to watching your progress, glad to see you posting a journal. :D

Thanks a lotl I hope I can be of some help.

Eric Adolph
03-02-2004, 06:48 PM
Nice work on the decline


Thanks! Close grip decline is a great tricep movement to do once every couple of weeks on Speed Days. It's a good full range movememt that smokes your tris, and won't leave your pecs shot for Max Effort day on Friday.

rookiebldr
03-02-2004, 07:42 PM
That just blows my mind!

Mine too. I feel so weak! Amazing lifts.

Chris Rodgers
03-02-2004, 07:47 PM
Glad you started a journal Eric. I just hope you stick with it so everyone gets to see exactly how much of a freak you are.


See you on Saturday.

PS- what's your PR with the blue bar on a 12" box? I need to know what to shoot for. :P

Eric Adolph
03-03-2004, 05:17 PM
Wednesday, 3/3/04: Speed Sq/Dl Workout
Week 9 of Squat Cycle; Week 3 of Dead Cycle

Speed Box Squat- (14.5" Box)
[+ BlueBand]
8@210x2 (44%)

Speed Deadlifts- (Conventional, Raw)
[+ PinkBand, 4x Looped; 5" Platform]
8@235x1 (47%)
[NoBands, From Floor]
12@335x1 (66%)

Bent-Over Rows- (Bench Grip)
135x8
185x8
225x8
265x8

Glute-Ham Raises-
2x10 + MiniBand
1x20 + MiniBand

1-Arm Rear Delt DB Flies-
10s x 10
15s x 10
20s x 10

Core Ab Machine-
45x10
90x10
120x8

Notes-
My lower back was sill aching like hell from Saturday's workout, and
I thought I would be in a lot of pain and barley be able to Sq and DL.
Luckily, after a couple of warmups, not only did all of the Squat
sets not hurt, but they were very fast. Deads were just as easy too;
and I think my form was pretty decent too.

Assistance work was also very strong; back and hams seem to be
getting a lot stronger.

Thinking about going to Blue+Pink for a few weeks, and starting
the next cycle with Greens instead of Pinks. I've been using the
same band cycles (with basically the same weight) ever since I
squatted 405, so it might be time to change that up a bit.

chris mason
03-04-2004, 07:56 AM
I am glad to see you have started a journal here Eric. Maybe you guys can get the rest of the crew to do the same and to post on our powerlifting forum. We would really like to grow that aspect of the site.

ElPietro
03-04-2004, 08:17 AM
The singles after speed bench, are they done with an exaggerated pause at the bottom? I think it was an article by Louie Simmons I read that mentioned he'd do a single at something like 75% of his max after speed just to focus on exploding off the chest. Just wondering if this is what you are doing.

cphafner
03-04-2004, 09:02 AM
Very strong lifts. Where do you work out on the Island? I used to lift at Bev Francis Gold's in Syosset. That gym was a mecca, I miss it all the time.

Eric Adolph
03-05-2004, 11:32 AM
I am glad to see you have started a journal here Eric. Maybe you guys can get the rest of the crew to do the same and to post on our powerlifting forum. We would really like to grow that aspect of the site.


No problem; I'll ask the big guys when they get back from the Arnold.

Eric Adolph
03-05-2004, 11:36 AM
The singles after speed bench, are they done with an exaggerated pause at the bottom? I think it was an article by Louie Simmons I read that mentioned he'd do a single at something like 75% of his max after speed just to focus on exploding off the chest. Just wondering if this is what you are doing.

I do the singles the same way as the speed triples -- touch-and-go. It's actually easier to practice explosion this way, as pausing just builds static strength. I only pause full range reps when I put my bench shirt on. However, all my board-work is paused, raw and shirted.

Eric Adolph
03-05-2004, 11:38 AM
Very strong lifts. Where do you work out on the Island? I used to lift at Bev Francis Gold's in Syosset. That gym was a mecca, I miss it all the time.

Thanks man. I train at Iron Island gym in Oceanside. We have an awesome team of about 30 people there. Plus, we have 2 Monolifts, a power rack, 270 lbs worth of chain, 3 squat bars, 2 texas power bars, a few deadlifts bars, 1 safety squat bar, 1 westside cambered bar, a buffalo bar, a glute-ham raise, reverse hyper, and tons of other stuff.

cphafner
03-05-2004, 12:00 PM
I'm not familiar with that gym. My dad works in that neck of the woods, in Lynbrook. I grew up in Huntington, so I didn't make it down to the south shore much.

Anthony
03-05-2004, 12:01 PM
11 posts and already he's rubbing in how good his gym is. ;)

Who's all going to the Arnold? Is that where Big John will be attempting the 1000+ squat? Phil Harrington (posts here once in awhile) is competing in the 181 class and his numbers are unreal. Should be a good show!!

Eric Adolph
03-05-2004, 10:23 PM
11 posts and already he's rubbing in how good his gym is. ;)

Who's all going to the Arnold? Is that where Big John will be attempting the 1000+ squat? Phil Harrington (posts here once in awhile) is competing in the 181 class and his numbers are unreal. Should be a good show!!

A few gusy went down to watch; CT, Big John and Peter C. Our friends Joel Toranzo (308) and Greg Savino (181) will be lifting in the bench meet!

Eric Adolph
03-05-2004, 10:27 PM
3/5/04, Friday: Max Effort Bench Workout
Week 1 of Cycle

2-Board Press- (Med Grip)
[Weight + (Chain Weight) x Reps]
135 + (000) x 3
185 + (000) x 1 -- add boards here
225 + (000) x 1 -- add Karin Shirt # 3 here
225 + (040) x 3
225 + (080) x 3
225 + (120) x 3
225 + (160) x 1 -- PR
240 + (160) x M
240 + (160) x M (comp grip)

5-Board Press- (Med Grip)
135x5
185x5
225x5
275x5
315x3
335x3 -- 30 lbs PR triple

4-Board Press- (Med Grip)
225x5
255x5
285x3
300x1
315x1

Bench Press- (+ Justin's Denim Shirt)
[Comp Grip]
135x5 (only reps that touched)
225x3
[Med Grip]
225x3
275x3
305x2

Notes-
Very good workout tonight. I have never done chain work with
the shirt on, and it was very interesting. Since there was a lot of
deloading, everything was hard to touch and I had to bring the bar
a bit out of my groove. However, the weight was llight enough at
this point that the shirt was giving a good pop anyway. The shirt
was cutting out just as the chains were loading, so the midrange
and top were a real bitch. The weight got real heavy, real fast.

I hadn't done any straight weight board work in a while, so I
started with some 5-Boards and then went down to 4. Both went
better than I expected. My best ever Med grip 5-Board was 330x1,
and 335x3 wasn't super-hard today.

Also, the last time I did 4-Boards fresh with Med grip, I barley made
315. My all-time PR is 335, but that was also done fresh. After a ton
of other **** today I made a more solid 315. Something's working
.... it's just not the shirt, LOL.

Tried on Justin's shirt just for the hell of it at the end of the workout.
I touched 135 easily, so I just cranked it down and hoped for the
best. It was actually pretty tight at that point, but I was a ways
from touching anyway, as the shirt wanted to put me too low.

I tried using my Med grip with my shirt today, and it seemed
stronger than my using my regular comp grip of max width. I'll have
to play with that some more.

shredder
03-05-2004, 10:42 PM
Nice workouts man! Very impressive weights.

Eric Adolph
03-07-2004, 01:17 AM
3/6/04, Saturday: Max Effort Squat/Dl Workout
Week 1 of Cycle

Westside Cambered Bar Low Box Squat- (12" Box) -- Titan-1 Briefs
155x5
205x3
245x1
300x1
350x1
400xM
390x1 -- 5 lbs PR

Deadlifts- (Sumo, Full Gear)
135x5
245x1 (+ Metal Briefs)
335x1 (+ Titan Suit-2)
335x1
425x1 (+ straps up)
515x1 --- Easy
555xM --- Bar spun out on left-side

Deadlifts- (Conventional, Raw; JS-Platform)
[+ Doubled Monster-MiniBand]
135x1
185x1
225x1
255x1
260xM

Lat Pulldowns- (Straight Bar, WIde Grip; To Abs)
120x10
150x10
180x08
210x05

Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x10 + 25 lbs
1x11 + 35 lbs

Notes-
This was a pretty good workout; we aren't training next Saturday,
so that we might as well beat the **** out of ourselves today in
every possible way, LOL.

Started with a low box WSB Cambered bar with a loose set of briefs.
I did this once and managed a gut-busting 385. Warmups- felt good
so I took 50 lbs jumps to 350 and tried 400. The bar rolled up onto
my neck as I came off the box and I wasn't going anywhere after
that. My legs were feeling pretty shot (I am used to waiting much
longer between attempts, LOL) so I went down to 390 for a 5 lbs
PR. It came off the box easy, but then tossed me foward, but I
managed to grind it out.

Tried on the Titan Poly DL suit, which seemed to work good when
pulling with the bands last time. I have done 535 in this thing a
while back, and lately have missed 545 and 550 when using the
canvas. 515 went pretty easy, so I went for 555. I think I must
have offset my feet or grip (or both, lol), as the bar lauched up
on the right side, but lagged a bit on the left, and then twisted
out in front of me. Might try the canvas again next time. The lighter
weights go up faster with the Poly, but I seem to get closer on the
heavier attempts with the canvas.

I felt completely shot by this time, but decided to pull some raw
conventionals with the Monster-Minis. These bands are MUCH
harder than a regular Mini on the Deads. 225 felt ok, but 255
was a grinder. Tried 260 for teh hell of it, but couldn't quite finish it.
My best pull with a regular Mini was 315 (which was teh 1st movement),
so I thought this was pretty good. In my log, I see I have worked
up to 225 with a MMB at the end of a few Speed Workouts, but
I am not sure how close to a max that was. I remember it being
very tough, though.

Chris Rodgers
03-07-2004, 10:34 AM
Great job yesterday man. The cambered bar squats are freakin crazy, lol. Next time I'll get ya. Gotta go 415 to take out eddie.

Eric Adolph
03-09-2004, 05:34 PM
Great job yesterday man. The cambered bar squats are freakin crazy, lol. Next time I'll get ya. Gotta go 415 to take out eddie.

By that time, Eddie will probably be closer to 500, LOL. Hey, I don't think Vinny was too hapy that we whopped his ass, hehehehe. Nice work.

Eric Adolph
03-09-2004, 05:38 PM
Video of my 565 Squat @ 148 (2/28/04):
http://www.TeamTaylor.net/Videos/2004/Eric565sq-1a.wmv

Video of my 390 Westside Cambered Bar 12" Box Squat @ 148 (3/6/04):
http://www.TeamTaylor.net/Videos/2004/Eric390sq-WSB12.wmv

Video of my easy 515 Deadlift @ 148 (3/6/04):
http://www.TeamTaylor.net/Videos/2004/Eric515dl.wmv

Eric Adolph
03-09-2004, 05:41 PM
3/9/04, Tuesday: Speed Bench Press Workout
Week 1 of Cycle -- Workout A of F

Speed Bench Press-
[+ Doubled MiniBand]
3@095x3 (31%, close)
3@105x3 (34%, med)
3@115x3 (37%, comp)

Rack Lockouts- (Pin 5t, Close Grip; ~8" ROM)
135x5
225x5
275x5
315x5
345x5 -- 10 lbs PR
375x1

Incline Tate Extensions-
15s x 10
20s x 10
25s x 10
30s x 10
35s x 10

Tri Pushdowns- (M-Bar, Reverse Grip)
40x10
60x10
80x10
100x10
120x10
140x10

Smith Machine Seated Shoulder Press-
045x8
095x8
135x8
160x8 -- 5 lbs PR

Anthony
03-09-2004, 05:51 PM
Squat and deadlift are awesome, great speed!! The first link doesn't work, though. Should be: http://www.teamtaylor.net/Videos/2004/Eric565sq-1a.wmv


Nice job on the lockouts, too. :)

Eric Adolph
03-09-2004, 06:28 PM
Oops, thanks for that .. minor typo. It's:

http://www.TeamTaylor.net/Videos/2004/Eric565sq-1a.wmv

Eric Adolph
03-10-2004, 05:32 PM
3/10/04, Wednesday: Speed Sq/Dl Workout
Week 10 of Cycle

Speed Box Squats- (14.5" Box)
[+BlueBand & PinkBand]
7@165x2 (35%)
1@195x2 (41%)
1@235x1
1@265x1

Speed Deadlifts- (Sumo, Raw)
[+ Doubled Monster-MiniBand]
6@170x1 (32%)
2@195x1 (39%)

Ultra-Wide Sumo Deadlifts- (Raw)
10@300x1

Seated Cable Rows-
120x8
150x8
180x8
210x8

Glute-Ham Raises-(+ 5" Platform under back)
1x10
2x10 + MiniBand
1x15 + MiniBand

Rear Delt DB Flies-
10s x 10
15s x 10
20s x 10

Nautilus Ab Machine-
080x10
110x10
140x05 + 120x10

Notes-
Even though I rest the Max Effort Sq/Dl cycle to week 1 this past week, I
decided to extend the Speed Cycle 3 weeks longer, since it was going so easy.

Usually I end with BlueBands, so I decidedto go Blue+Pink this week. I did he first 7 sets with 165 (15 lbs under what I started at with the BlueBands) and did the last set with what will be the 3rd week of the cycle (195; which was used for the second week of the Blues). It was just as easy, so I decided to take a couple of singles since I am skipping the Max Effort Sq/Dl this week. Unfortanetly, I forgot that I hammered myself in every possible way on Saturday, and the singles felt like crap. Oh well, I was probably like 75% today, and the main worksets were still a joke, so whatever.

Tried out the Monster-MiniBands for Speed Sumos, and they are much heavier than a Mini. I usually use 250-or-so with a Mini for speed sumos, and I did most of the sets today with 170 and a Monster-Mini. Did a couple of sets with 195, and it felt about the same. With the regular Minis, you really have to concentrate on pulling fast in the Midrange, and with the Monsters, it goes through the middle a bit easier, but you had accelerate after that, as it gets heavier towards lockout much faster!

chris mason
03-10-2004, 05:37 PM
When is your next meet Eric?

Eric Adolph
03-10-2004, 06:18 PM
When is your next meet Eric?

APF Nationals, June 5th/6th

Eric Adolph
03-12-2004, 10:01 PM
3/12/04, Friday: Max Effort Bench Workout
Week 2 of Cycle

2-Board Press- (Med Grip, + Karin Shirt #3)
[Weight + (Chain Weight) x Reps]
135 + (000) x 3
185 + (000) x 1
230 + (000) x 1 -- add boards and shirt here
230 + (040) x 3
230 + (080) x 3
230 + (120) x 3 -- 5 lbs PR Triple
230 + (160) x 1 -- 5 lbs PR
240 + (160) x 1 -- 15 lbs PR
250 + (160) x 1 -- 20 lbs PR

Bench Press- (Med Grip)
[+ CR's Denim Shirt]
225x3
225x1
275x1
315xM (shirt low; missed high)
335xM (shirt high; barley budged it)
[+ CR's Poly Shirt, Comp Grip]
225x1
255x1
375xM (misloaded)
285x1
315x1 (very close to touching)
335x1 (")
350xM (tocuhed easy, missed in the low-midrange)

Notes-
Pretty good workout, although I continue to struggle to transfer my
strength gains to the shirt bench. This was the second week of
doing 2-Boards+Shirt with Chains, and I was much stronger at it
than last week.

The PR triple with 230 was pretty rough, but teh weight didn't feel
heavy, I was just getting swung all over the place by the chains.
Added another chain for a 1-rep PR and smoked it. Went to 240,
which killed me twice last week, and I smoked that too. Went to
250 for a big 25 lbs PR, shot it up, and stopped dead a few inches from
lcokout, but managed to inch it up and finish it cleanly.

Tried on CR's denim next, without much success. I was getting a
great pop off the chest when brining the bar low (unlike with my
denim), but my triceps didn't wanna kick in when the shirt cut out.
So, I tried letting the shirt ride high (to move up the groove) and
jumped to 335, but I got Zero pop form the shirt.

Waited a bit, and then decided to throw on CR's Poly shirt. This
shirt felt pretty tight, so I decided to move out to my normal comp
grip. I pushed just about every weight through 335 up just about
an inch before it touched, as the shirt seemed to wanna bring me a
bit too low at the last second. Went to 350 for an all-time PR, and
it came down real easy (though it touched a bit too low) and pushed it up
to arond the 3-Board area, but couldn't squeeze it through to my
strong ROM. This attempt was about 5 hours and may reps after I
started warming up, so I was pretty shot at this point. If this was
fresh, I am fairly sure I could have hit it.

I think next week I'll go 1-Board and Bands with my shirt, and then
throw on CR's poly again and try to break a 2-Board PR.

bill
03-12-2004, 10:38 PM
Eric , cool lifting , a friend of mine use to powerlift at about your wt. with similar max , you look a lot taller than him he was only 5'1"or 2", curious to your ht and do you plan to add body wt.

Eric Adolph
03-13-2004, 10:59 PM
Eric , cool lifting , a friend of mine use to powerlift at about your wt. with similar max , you look a lot taller than him he was only 5'1"or 2", curious to your ht and do you plan to add body wt.

All of he 148s seem like they are as short as your friend, LOL. I am 5'10. This doesn't give me very good leverages, but I don't plan on any bodyweight for a while. I think I have a much higher potential @ 148 then my current lifts and would like to take it to the max before I move up a class.

Eric Adolph
03-13-2004, 11:01 PM
3/13/04, Friday: Max Effort Sq/Dl Workout
Week 2 of Cycle

Took the day off and went to a meet to help out. Well, I did do a partial deadlift of 725; handing it off to Chris Taylor on the bench .... which he then smoked!!

Bruteman
03-13-2004, 11:43 PM
Holy cow! 5'10" @148 and lifting these numbers! :bow:

Honestly, if I saw someone your size putting that kind of weight on the bar I'd probably bust up laughing and ask if he was sure what he was doin'. Hell, if I was at any other message board on the net I'd think you were full of it. You are truely impressive.

Eric Adolph
03-16-2004, 05:22 PM
Holy cow! 5'10" @148 and lifting these numbers! :bow:

Honestly, if I saw someone your size putting that kind of weight on the bar I'd probably bust up laughing and ask if he was sure what he was doin'. Hell, if I was at any other message board on the net I'd think you were full of it. You are truely impressive.

Hahaha, thanks man; good thing I have a video camera, lol. We have a ton of those type of people at our gym (who doesn't?).

Eric Adolph
03-16-2004, 05:24 PM
3/16/04, Tuesday: Speed Bench Workout
Week 2 of Cycle --- Workout B of F

Speed Bench Press-
[+ 2-Doubled MiniBands]
2@75x3 (24%, med)
2@85x3 (28%, wide)
2@95x3 (31%, comp)
[+ 1-Doubled MiniBand]
1@095x3 (31%, med)
1@105x3 (34%, wide)
1@115x3 (37%, comp)

Decline Bench Press- (Close Grip)
[+ Doubled MiniBand]
095x5
135x5
165x5
195x5
225x5 -- PR

Incline Tate Extensions-
20s x 10
25s x 10
30s x 10
35s x 10
40x x 10

Tri Pushdowns- (M-Bar, Reverse Grip)
60x10
80x10
100x10
120x10
150x08 + 60x10 (wide grip) + 60x12 (close grip)

DB Shoulder Raises-
12s x 10 (front)
15s x 10 (front)
20s x 10 (front)
12s x 10 (side)
15s x 10 (side)

Shoulder Horn-
15s x 20 + 12s x 10 + 8s x 10

Eric Adolph
03-17-2004, 05:43 PM
3/17/04, Wednesday: Speed Sq/Dl Workout
Week 11 of Cycle

Speed Box Squat- (14.5" Box)
[+ BlueBand & PinkBand]
8@180x2 (38%)

Speed Deadlift- (Conventional, Raw; 5" Platform)
[+PinkBand, 5x Looped]
8@235x1 (47%)
[No Bands, From Floor]
8@350x1

Bent-Over Barbell Rows- (Bench Grip)
135x8
185x8
235x8
275x8 -- 10 lbs PR
225x12 (med grip)

Glute-Ham Raise- (+12.5" Block Under Back)
1x5
2x10 + MiniBand
1x12 + MiniBand

1-Arm Rear Delt DB Flies-
10x10
15x10
20x10

Nautilus Ab Machine-
080x15
110x12
140x05 + 120x10

Notes-
Very good workout; I felt nice and fresh from taking off ME Sq/Dl
day this past week. All of the squats were nice and fast; the extra
band tension this mini-cycle doesn't seem to even be affecting
my acceleration much.

Deads were very easy too; I can really feel my upper-back doing a
lot more work than it used to. I feel like I am good for 525+ conventional
right now. That will be useful when me and CR pull an 800+
two-man Deadlift after the Seniors :-)

Anthony
03-17-2004, 06:19 PM
Good work, Eric. What are the tensions for the colored bands you listed? And Chris never mentioned this 800lbs deadlift! When is this?

Eric Adolph
03-17-2004, 06:31 PM
Good work, Eric. What are the tensions for the colored bands you listed? And Chris never mentioned this 800lbs deadlift! When is this?

For the squats:

Blue- 170+
Green- 120+
Pink- 50+

Not sure what the tension is on the DL, it's hard to measure. It's gotta be pretty close to 200, though, by teh time it's looped 5 or 6 times.

We have been thinking about a 2-man DL for a while, but we really don't wanna do it while training for a meet, so we will probably do it after the APF Seniors in June. We tried 365 the other day, just to see a few things, and it felt like an empty bar. I think we can go over 800.

rookiebldr
03-18-2004, 10:02 AM
Awesome lifts! Great vids.

Anthony
03-18-2004, 10:08 AM
So you're getting 400lbs of tension at the top of your speed squats? That's crazy! I can't wait until my bands arrive. And be sure to get a video of that deadlift! :D

Eric Adolph
03-18-2004, 01:00 PM
Awesome lifts! Great vids.


Thanks!

Eric Adolph
03-18-2004, 01:02 PM
So you're getting 400lbs of tension at the top of your speed squats? That's crazy! I can't wait until my bands arrive. And be sure to get a video of that deadlift! :D


With my 180 + Blue&Pinks, I had at least 220 of band tension + 180 in bar weight. The bands are about half of their lockout tension on the box, so that is about 400 at the top and 290 at the bottom. Because of all of the tension pulling down on you, 220 in band tension feels a lot heavier than 220 bar weight, LOL.

Anthony
03-18-2004, 01:25 PM
Yeah, I can imagine the bands pulling you down feels a lot different than gravity. What brand of bands do you have? I went to order the Jump Stretch band pack (2m, 2l, 2a, 2s) from EliteFTS yesterday, but they are out of stock until the 24th. :(

Eric Adolph
03-19-2004, 07:27 PM
Yeah, I can imagine the bands pulling you down feels a lot different than gravity. What brand of bands do you have? I went to order the Jump Stretch band pack (2m, 2l, 2a, 2s) from EliteFTS yesterday, but they are out of stock until the 24th. :(

I got mine from JumpStretch. I hope you mean the 24th of March. Elite FTS always comes through! :-)

Eric Adolph
03-19-2004, 07:28 PM
3/19/04, Friday: Max Effort Bench Workout
Week 3 of Cycle

Bodyweight - 148.4 (after eating and before going to the bathroom 8) )

1-Board Press- (Med Grip)
135x1
185x1
200x1 -- add boards and Karin Shirt #3 here
200x3 + PinkBand [+50]
200x3 + GreenBand [+75]
200x3 + BlueBand [+100]
200x3 + BlueBand & PinkBand [+150]
200x1 + BlueBand & GreenBand [+ 175]
200xM + BlueBand & GreenBand & PinkBand [+ 225] {missed twice}

3-Board Press- (Comp Grip)
[+ CR's Poly Shirt]
225x1
275x1
315x1
350x1
380xM

4-Board Press- (Med Grip)
225x5
260x5
290x3

Notes-
The 1-Board w/ the shirt and bands is probably the hardest setup
I have ever used. The bands deload enough, and the boards are
low enough that I had to drop the bar really low to get it to touch.
Then, the weight would pop up nice, but the biggest increase in
tension would occur just as I had to let the weight float back into
the groove; so there was basically no momentum as soon as the
hardest part of the press came. The triple with the Blue and Pink
bands was very rough, the single with the Blue and Greens was
fairly easy, and I got about half of both tries with all 3 bands on
there.

Put on CR's Poly shirt again to see how well it work on boards.
315 went up so easy, that I thought I might even be good for 400.
350 was not super-fast, but it was pretty solid. I pulled the shirt
down a bit to get a better pop for the 380 (10 lbs PR) attempt, but
I got pulled a bit out of the groove and couldn't even budge the
weight. I'm thinking of trying this setup with my Med grip next time.

I hate bench shirts :!:

Eric Adolph
03-24-2004, 08:03 PM
3/20/04, Saturday: Max Effort Sq/Dl Workout
Week 3 of Cycle

Squat- (Full Gear)
145x3 (+ Metal Briefs)
235x1 (+ canvas suit, straps down)
325x1
415x1
485x1 (+ Inzer-Z Wraps)
535x1 (")
575x1 (") ---- May Have Been RedLighted in a Meet ----
10 lbs All-TIme PR, 102 lbs over best meet Squat
http://www.TeamTaylor.net/Videos/2004/Eric575sq.wmv

Low Box Squat- (12" Box) --Titan Briefs-1
[+ GreenBand]
145x3
195x1
235x1
285x1
325x1
350x1 -- PR

2-Man Deadlift- (With CR)
405x1
550x1
http://www.TeamTaylor.net/Videos/2004/CR-Eric550dl.wmv

Notes-
This was the first time a weight felt heavy in the hole (575) lately, which was probably becuase I accidentally paused it instead of pushing it back into the hole. This made it feel pretty heavy, so I beat the "UP" call just to give myself a shot at making the weight. CT his side was parallel, but said the side we video tape was below (i twist/lean more to one side when I go down). From the side view it also looks like the bar might have dipped a bit and came back up while i was struggling to lock the weight out, but from the front
it loosk more likes a foward and back motion. Either way, I will concentrate on making this weight more clean, rather than beating it in the gym. I'd like it to be my 2nd attempt.

Did GreenBands later with CR later and made another gut-busting atempt of 350. This will definetly help that transition from below paralel to above, as we haven't done this in a while.

The 2-Man DL of 550 felt like air

Eric Adolph
03-24-2004, 08:06 PM
3/23/04, Tuesday: Speed Bench Workout-
Week 3 of Cycle --- Workout C of F

Speed Bench Press-
[+ 2-Doubled MiniBands]
3@75x3 (24%, med)
3@85x3 (28%, wide)
3@95x3 (31%, comp)
{Med Grip Singles}
120x1
135x1
160x1 -- 5 lbs PR

Rolling DB Extensions-
[+ MiniBand Behind Back]
15s x 10
25s x 10
25s x 10
30s x 10
35s x 10

Tri Pushdowns- (M-Bar, Wide Grip)
70x10
90x10
110x10
130x10
150x10 + 60x10 (reverse grip) + 60x10 (close grip)

DB Shoulder Raises-
12s x 10 (front)
15s x 10 (front)
20s x 10 (front)
12s x 10 (side)
15s x 10 (side)

Rack Lockouts- (Pin 5t, Close Grip; ~8" ROM)
135x10
225x10
275x10
225x10 (X-Close Grip; ~12" ROM)

Eric Adolph
03-24-2004, 08:08 PM
3/24/04, Wednesday: Speed Sq/Dl Workout
Week 12 of Cycle (Last Week)

Speed Box Squat- (14.5" Box)
[+ BlueBand & PinkBand]
8@195x2 (41% ... of meet PR)

Speed Deadlift- (Sumo, Raw)
[+ Doubled MiniBand]
8@250x2 (50%)

Ultra-Wide Sumo Deadlifts- (Raw)
10@315X1

Seated Cable Rows-
120x8
150x8
180x8
210x10

Glute-Ham Raises- (+ 12.5" Box Under Back)
1x5
2x10 + MiniBand
1x15 + MiniBand

Rear Delt DB Flies-
10s x 10
15s x 10
20s x 15

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x12 + 25 lbs
1x09 + 35 lbs

Notes-
This was a good session, especially since I beat the hell out of
myself on Saturday with a couple of gut-busting squat attempts.
I felt a bit beat up coming into the workout, but felt fine once I got
warmed up.

The last 3 weeks of the Speed Squats have basically been a "light"
Circa-Max phase. I didn't make the weight heavy enough so that
I'd have to strain with them, but I could definetly feel that I had to
push extra-hard at the top-end to make sure I kept the good speed
that I had off the box. Still all of the sets felt nice and solid.

Since we will be working in the bands again on Max Effort Day, I
won't be going any heavier than a Blue on Speed Day until the meet.
It will be 2 weeks of Pink, 3 of Green, 3 of Blue, a one week deaload
to a Pink, and then the meet.

Deads felt nice and easy. If I am able to use the same form when I
put the gear on, I should be able to break out something nice. The
strength is there, I just have to find a good way to carry it over, like
I have doen for the Squat recently.

debussy
03-25-2004, 12:45 AM
hey eric, i enjoy checking your journal. amazing strength. just wondering... whats the 2 man dl supposed to help with?

Anthony
03-25-2004, 04:13 AM
Nice work on the squats ... even if the last one was a little sketchy. ;) You'll have it soon enough. The 2 man deadlift LOOKED like air!

Eric Adolph
03-28-2004, 11:26 AM
hey eric, i enjoy checking your journal. amazing strength. just wondering... whats the 2 man dl supposed to help with?

Thanks .... we're just doing it for fun.

Eric Adolph
03-28-2004, 11:31 AM
3/26/04, Friday: Max Effort Bench Workout
Week 4 of Cycle

1-Board Press- (Med Grip)
135x3
175x1
205x1
205x3 + PinkBand [+50] -- add boards and Karin Shirt #3 here
205x3 + GreenBand [+75]
205x3 + BlueBand [+100]
205x3 + BlueBand & PinkBand [+150] -- 5 lbs PR triple
205x1 + BlueBand & GreenBand [+ 175] -- 5 lbs PR
205xM + BlueBand & GreenBand & PinkBand [+ 225]
205xM + BlueBand & GreenBand & Monster-MiniBand [+ 205]

Bench Press- (Comp Grip)
225x1 (3 sets)
255x1
285x1
300x1
315xM -- WTF ?!??!?!?!?!?!?!?!?!?!?!?!?!?!?!?

Notes-
To say that this was utterly pitiful would be a huge understatement.
I couldn't even get my f-ucking opener 1/2-way up, what a joke

Eric Adolph
03-28-2004, 11:34 AM
3/27/04, Saturday: Max Effort Sq/Dl Workout
Week 4 of Cycle

Safety Squat Bar Box Squat- (14" Box) -- Titan Briefs-1
150x5
200x3
240x1
290x1
340x1
380x1
405x1 -- 5 lbs PR

Reverse BlueBand Deadlift- (Sumo, Raw; Close Stance)
245x5
335x3
425x1
515x1
605x1 -- PR

Lat Pulldowns- (Straight Bar, Wide Grip; To Abs)
120x12
150x08
180x08
160x12

1-Arm Rear Delt Flies-
110x10
150x10
180x10

Pullthroughs- (Close Stance)
120x15
160x15
200x10

Decline Situps-
090x10
110x12

Notes-
This was a great day. I actually kind of felt like crap when I was
wamring up on the squats. 290 did not feel very easy, but I jumped
to 340 anyway. This also didn't feel great, but my form felt solid, at
least. Went to 380 just so I wouldn't have to make a big jump to a
PR weight if I came up with it. This came off the box pretty damn
slow, but then went right up. I also didn't get rounded over at all
on this one, like I usually do when I get over 350 on this. Went to
405, for a 5 lbs PR, and it felt exactly like the 380. When I did the
400 last time, I got rounded over badly and was lucky to grind it up,
so this was a solid PR.

I was really pysched to pull, and wanted to hit something big. I
had never pulled Reverse BlueBands with my sumo stance (which
was a few inches close than usual because of the narrow rack) but
my PRs were the following with other setups:

ReverseGreen - 530 Conventional (fresh)
ReverseGreen - 535 Sumo (w/ briefs, after speed work)
ReverseBlue - 550 Conventional (fresh)

Put the 100s on first, to save time. Then to 335 and 425. All of
those felt about the same. 515 next; nice and strong. For a split
second I thought about putting the 25s on to go 15 lbs over my
conventional PR. Quickly changed my mind and added another plate
--- 605. Came off the floor a bit slow, but went up pretty smooth
the whole way. I would ave really like to get that on tape, but when
I was ready to pull, I didn't feel like setting it up. Oh well, I'll just
have to set it up ahead of time the next time !!

Was gonna throw the Canvas on and see how my opener felt, but I
couldn't find time to fit it in. Might just do that next week. Then
again, we are doing to SQ movements, so maybe not, LOL.

Eric Adolph
03-30-2004, 05:38 PM
3/30/04, Tuesday: Speed Bench Workout
Week 4 of Cycle -- Workout D of F

Speed Bench Press-
[+ 40 lbs of Chains]
3@125x3 (41%, close)
3@135x3 (44%, med)
3@145x3 (47%, comp)

Bench Press- (Close Grip)
135x5
165x5
195x3
225x3
255x1
275x1 -- 10 lbs PR
205x10

Rolling DB Extensions- (on bench)
[+ MiniBand Behind Back]
12s x 10
15s x 10
20s x 10
25s x 10
30s x 10

Tri Pushdowns- (M-Bar, Wide Grip)
70x10
90x10
110x10
130x10
150x10

Shoulder Horn-
15s x 20
20s x 15
25s x 15
15s x 20

Notes-
Since I have not able to bench for S-H-I-T with my shirt on, I figured
after speed work I would do some close-grip benches to see where
my raw strength was at. I would have used my stronger (med) grip,
but my pec was tight. I haven't brought much more than 165 down
to my chest within the last few months (without my shirt on), so I
wasn't sure what to expect. Did some 5s and 3s first to try and
get a groove, but I think my groove was totally different on every
rep of every set, LOL.

Did 255 for my last "warmup" and then had to decide to try 275,
which I had missed a few times close grip a while back (when I was
doing a decent amount of raw training) or go for 285 which would
be an all-time Raw PR (regardless of grip). Figured I'd be happy
enough with 275. It came off my chest pretty good, almost stalled
mid-way, but I kept it moving and finished it strong.

Not bad considering I feel a bit over-trained, just did my heavy day
on Friday, haven't done any Raw training in a long time, and did
Speed Work first.

DK
03-31-2004, 04:25 PM
Hey Eric. I just noticed you were posting here. All your workouts are looking good. What do you mean when you say workout D of F, and when is your next meet? I'm really impressed with the numbers you guys are putting up.
You should check out my journal sometime.

Eric Adolph
03-31-2004, 05:53 PM
Hey Eric. I just noticed you were posting here. All your workouts are looking good. What do you mean when you say workout D of F, and when is your next meet? I'm really impressed with the numbers you guys are putting up.
You should check out my journal sometime.

Hey, thanks. I was waiting for someone to eask me what that meant. I have 6 workouts that I rotate for speed day:

Workout A: Speed Bench w/ 1-MiniBands - 9 triples
Workout B: Speed Bench w/ 2-MiniBands - 6 triples; w/ 1-MiniBands - 3 triples
Workout C: Speed Bench w/ 2-MiniBands - 9 triples; work to heavy single after (w/ 2-Minis)
Workout D: Speed Bench w/ 1 Chain - 9 triples
Workout E: Speed Bench w/ 2-Chains - 6 triples; w/ 1-Chains - 3 triples
Workout F: Speed Bench w/ 2-Chains - 9 triples; work to heavy single after (w/ 2-Chains)

Then, back to teh beginning and through the cycle again.

My next meet is the APF Senior Nationals on Juine 5th.

I'll definetly check out your journal. If you have specific journals, feel free to post 'em here.

Eric Adolph
03-31-2004, 05:55 PM
3/31/04, Speed Sq/Dl Workout
Week 1 of Cycle

Speed Box Squat- (14.5" Box)
[+ PinkBand]
7@210x2 (44%)
1@240x2 (51%)

Speed Deadlifts- (Conventional, Raw; 5" Platform)
[+ PurpleBand, 3x Looped]
7@245x1 (49%)
1@275x1 (55%)
[No Bands, From Floor]
11@315x1 (62%)
01@365x1 (72%)

Bent-Over Barbell Rows- (Bench Grip)
135x8
185x8
225x10

Glute-Ham Raises- (+ 12.5" box under back)
1x5
2x10 + MiniBand
1x16 + MiniBand

1-Arm Rear Delt DB Flies-
10s x 10
15s x 10
20s x 10

Straight-Leg Situps- (+ weight behind head)
1x15 + 10 lbs
1x12 + 25 lbs
1x09 + 35 lbs

Nautilus Ab Machine-
110x13 + 090x15

Notes-
Wow, I felt incredibley beat up from the raw benching last night.
My delts and pecs were feeling f-ucked up! Luckily, today was the
first week of the Speed Cycle, so everything was super-easy, without
even putting much effort into it. Went to the weight that I would
use at the end of the cycle on each Squat and DL movement (for
the last set of each) and that was just as easy.

DK
04-02-2004, 08:55 AM
All right, I see. That is a good idea to rotate the workout around. I usually just go 3 weeks bands, then 2 weeks raw. Here's my journals.


Here: http://www.wannabebigforums.com/showthread.php?p=754329#post754329
or here: http://www.fortifiediron.net/invision/index.php?showtopic=2765&st=160

Eric Adolph
04-02-2004, 07:58 PM
4/2/04, Friday: Max Effort Bench Workout
Week 5 of Cycle

3-Board Press- (Med Grip)
[Weight + (Chain Weight) x Reps]
135 + (000) x 3
185 + (000) x 1
225 + (000) x 1 -- add boards here
225 + (040) x 3 -- add Karin Shirt #3 here
225 + (080) x 3
225 + (120) x 3
225 + (160) x 1 -- Easy
225 + (200) x M -- Shirt Low; Out of Groove (miss 1/2-way)
225 + (200) x M -- Shirt High; Lack of Pop (miss 1/2-way)

3-Board Press- (Comp Grip)
135x1
185x1
225x1 -- add boards here
275x1 -- add CR's Poly Shirt here
315x1
355x1
375x1 -- 5 lbs PR -- Grinder (off boards)

2-Board Press- (Comp Grip)
[+ CR's Poly Shirt]
320x3 -- 5 lbs PR triple -- Easy, Probably had 5

1-Board Press- (Comp Grip)
[+ CR's Poly Shirt]
315x1

Bench Press- (Comp Grip)
[+ CR's Poly Shirt]
315x1

Notes-
This workout started out prety s-hity, and then got better thanks to
the fact that CR had lent me his shirt --- thanks :!:

Last time I used chains I hit 250 + 4 chains on 2-Boards. So I figured
225 + 5-Chains would be a good starting place on 3-Boards. Did
3 reps with 3 Chains pretty easy, and then an easy single with 4
chains. At this point I figured one more chain would not be a big
deal. Well, I pull teh shirt down about half an inch, and get pulled
completely out of my groove. I push it up half-way, but had to let it
drift back into the groove -- when this happens with chains, the
weight doesn't start moving up again. Let the shirt ride up more
and took it again. As I took the handoff, I feel the shirt slide up into
my neck. Of course I now realize the shirt is way too loose. The bar
comes down in right spot, but this time I get no pop (I can't win, LOL).
Managed to get it 1/2-way anyway, but didn't have enough speed
to push it through the sticking point.

Took the chains off, and got into the poly to go after the PR I should
have got last time. 315 was a joke, but 355 felt a bit tougher. Took
the 5lbs PR @ 375 (instead of the 380 I tried last time), and it felt
heavy from the beginning. Barley crakced it off the boards, but
managed to grind it up. Not as easy as should have been, but at
least I finally made a PR on some type of shirt movement.

Decided to press my luck and try a PR triple on 2-Boards. Took 320
and hit it for 3 easy reps with good pauses. Figured I might as well
see how 315 would feel full-range, since that's to be my opener.
Took it off 1-Board first, which was a good thing becuase as I got to
the board I got pulled too low and dumped the bar really low.
Pushed it up, but not too easy. Full-range next. Stayed tighter to
have better control of the bar. It hovered a few inches where I
wanted to tocuh it, so I brought it lower and touched under control.
Didn't come off my chest too fast, but once it drifted back into place,
I pushed the next 16 inches really easy, LOL.

Eric Adolph
04-03-2004, 07:53 PM
4/3/04, Saturday: Max Effort Sq/Dl Workout
Week 5 of Cycle

Bodyweight - 147.6

Low Box Squat- (12" Box) -- T.i.t.a.n Briefs-1
[+ BlueBand]
145x1
195x1
235x1
285x1
325x1 -- PR
355x1 -- Bigger PR (and PR over what I did with Greens)

Deadlift- (Full Gear)
135x5
225x3 (+ T.i.t.a.n Briefs-2)
315x1 (+ Canvas Suit, straps down)
405x1 (+ straps up)
505x1
545x1 -- 10 lbs gym PR; 40 over meet PR
510x1 (3 sets)

Lat Pulldowns- (Straight Bar, Wide grip; To Abs)
120x12
150x10
180x08
200x08

Pullthroughs- (Close Stance)
160x15
200x15
225x04 (almost feel on my ass, lol)
225x10

1-Arm Rear Delt Flies-
130x8
160x8
190x7

Core Ab Machine-
045x8
090x8
115x8

Notes-
Had a kick-ass workout, as did everyone else who was not too shot
to train today. My best BlueBand squat on a 12" Box was 285x3,
which was gut-buster. I hit 350 with GreenBands two weeks ago,
after some free squats with gear; 350.01 would not have gone, lol.
Was looking to hit a solid 325 with the Blues, since I was going at
them fresh. Warmups were feeling pretty good, so I took bigger
jumps then planned. Got to 325 fast and it was easy. Went 355 to go
5 lbs over what I hit with the Green, and got that without much
of a problem. It was a bit slow, but it wasn't even in a great groove.
Probably could have done a bit more, but left it on a good note.

Was just going to do some assistance work, but Eddie was starting
to Deadlift, so decided to jump in. Went with the Canvas this time,
mainly to save the Poly from stretching out. Hit a couple of warmups
and then went to 505. Not as fast as with the Poly on, but it felt
better than it did with the last time I tried the canvas. I barley missed
545 that workout, so I went for it here. Didn't squeeze my hips
down enough, and then pulled them up as I went to pull. Despite
this screw up (which happens way too often, LOL) I did a smooth
stiff-leg rep with the weight, hehehe. Went down to 510 and pulled
it for 3 singles to make sure 507 would be ok to open with in June.
Tried to work my form too, but they were all quite ugly. The suit
was fitting a bit loose, since my bodyweight was even lower than
usual today. Should be perfect if I can get to 150-151 after I
weigh-in. 1st two attempts will most likely be 507 and 545.

Eric Adolph
04-05-2004, 02:33 PM
Videos from the previous workout:

355 Squat + BlueBand (12" Box)-
http://www.Teamtaylor.net/Videos/2004/Eric355sq12BB.wmv

545 Deadlift @ 147.6-
http://www.Teamtaylor.net/Videos/2004/Eric545dl.wmv

Anthony
04-07-2004, 10:34 AM
Awesome vids - that's some very impressive weight you are pulling!!!

bill
04-07-2004, 08:30 PM
great lifts Eric, how often do you squat and deadlift ? And how do board presses help ?
and if i didn't want to take a board to the gym could i just do them inside a rack or just not bring the bar completely down ? as an easy alternative
Thanks for any help there it doesn't have to be anything lengthy I'm guessing the board press just helps more with lockouts?

Eric Adolph
04-09-2004, 10:32 AM
Glad you guys like the vids, thanks!

Bill, I do Speed Squats, followed by Speed Deads, every Wednesday. I Squat heavy every Saturday, and Deadliftt heavy after heavy squats every 2nd or 3rd Saturday. There really is no substitue for board presses. Rack presses and partital benches without the boards are a lot different. If you can, get some boards into the gym. Boards help with all aspects of the bench, depending upon how many you use.

Eric Adolph
04-09-2004, 10:34 AM
4/6/04, Tuesday: Speed Bench Workout
Week 5 of Cycle

Speed Bench Press-
[+ 80 lbs of Chain]
2@105x3 (34%, close)
2@115x3 (37%, med)
2@125x3 (41%, comp)
[+ 40 lbs of Chain only]
1@125x3 (41%, close)
1@135x3 (44%, med)
1@145x3 (47%, comp)

Decline Bench Press- (Comp Grip)
[+ Doubled MiniBand]
135x5
175x5
205x5
230x3

Incline Tate Extensions-
15s x 10
25s x 10
25s x 10
30s x 10
35s x 10

Tri Pushdowns- (M-Bar, Reverse Grip)
40x10
60x10
80x10
100x10
120x10
150x08 + 60x10 (wide grip) + 60x12 (close grip)

Eric Adolph
04-09-2004, 10:36 AM
4/7/04, Wednesday: Speed Sq/Dl Workout
Week 2 of Cycle

Speed Box Squat- (14.5" Box)
[+ PinkBand]
8@225x2 (47%)

Speed Deadlift- (Sumo, Raw)
[+ Doubled MiniBand]
8@255x1 (51%)

Ultra-Wide Sumo Deadlifts-
12@285x1

Hammer Low Row-
135x15
185x10
225x08
255x08

Face Pulls w/ Hammer Pulldown-
135x15
165x12
195x08
225x08

Straight-Leg Situps- (+ DB behind head)
1x15 + 20 lbs
1x10 + 30 lbs
1x10 + 40 lbs

Seated Hamstring Curl-
180x10
210x10
255x10

Nautilus Ab Machine-
100x15

Notes-
I am glad I don't have to train next Saturday, 'cause I am starting to get
beat up. My lower back hurt like hell during squats. It's a good thing
I did the band work for squats this past Saturday, so I can just hit
my opener this week and then rest up and hit a second attempt
followed by heavy bands two weeks from this Saturday.

Eric Adolph
04-12-2004, 12:09 PM
4/9/04, Friday: Max Effort Bench Workout
Week 6 of Cycle

3-Board Press- (Med Grip)
[Weight + (Chain Weight) x Reps]
135 + (000) x 5
185 + (000) x 1
225 + (000) x 1 -- add boards here
230 + (040) x 3 -- add Karin Shirt #3 here
230 + (080) x 3
230 + (120) x 3 -- 5 lbs PR Triple -- Easy
230 + (160) x 1 -- 5 lbs PR
230 + (200) x 1 -- 5 lbs PR + 1 Extra Chain

Bench Press- (Comp Grip; Worked Down on Boards)
135x1
185x1 (3-Boards)
225x1 (3-Boards) -- add CR's Poly Shirt
255x1 (2-Boards)
285x1 (1-Board)
315x1
350x1 -- 5 lbs Gym PR; 42 lbs over Meet PR !!!!!!!!!!!!!!

Notes-
Finallllllllllly, an all-around successful bench workout!!!!!

First off, everyone kicked some ass tonight. Joel came
down to bench this week and was playing with 770
(Dude, just open with 800 next week)
CT tried to sandbag again, complaining that 585 felt like it was
going to rip him apart. Luckily, I have seen this trick numerous
times, and knew that meant he would be benching big. He then
tried to pretend that 676 sucked, but we went to 730 for a PR
anyway, and he slammed it. He'll hit 750 next week. Bernor crushed
650, and almost had 705 locked out 4 hours into the workout.
And, then there was Peter C, who was up for 36 hours or so before
the workout who curshed 585 and gave 640 a good run. He must
have been really tired, as he disspaeared a few times right before
he was supposed to go, and we think he fell asleep while he was
wrapping his wrists, LOL.

Started things out with week #2 of 3-Boards + Chains. Used the
denim shirt and med grip for this again, but left the collar of the
shirt up in my throat. While not comfotable, I got a far better groove
this way. 230 for 3 reps with 3 chains was very easy this time; as
opposed to last week, when it was a gut-buster with 225. Then did
4 chains for a relatively easy single w/ 4 chains (1-rep PR).

Last week I tried 5 chains, and at best got it half-way. This time I
laucnhed it to the top, and just had to slow it down so I could make
the bar nice and even before I locked it out.

Had no idea what to do second, so I figured I would go to the Poly
and 3-Boards, and work down boards as long as each rep felt good.
Went:

3-Boards - 225 = Joke
2-Boards - 255 = Joke
1-Boards - 285 = Joke (felt perfect for a last wamrup)
0-Boards - 315 = Ok, but not very fast; felt light though,
just a bad groove when making it touch

Was going to go to 335, which would be my 2nd attempt, but
decided I might as well try 350 for an all-time PR. This came down
pretty easy (I think, can't really remember), had a good pause, and
went right up to around 3-Boards, stopped to float back and then
went right up. Didn't have a lot left, but I have made harder reps.

It was great to finally hit a PR in the bench!! I have felt a bit over-
trained for few weeks, but haven't taken an off day yet, since I
figure might as well do it on a day that no one is training (next week).
So, to hit 350 when everything has been feeling heavy, and after
a max effort 3-Boards with Chains, was sweet. My bench attempts
will probably be 314 -> 336 --> (347 or 352).

Eric Adolph
04-12-2004, 12:11 PM
Saturday. 4/10/04: Max Effort Sq/DL Workout
Week 6 of Cycle

Squats- (Full Gear)
135x5 (+ Metal Briefs)
225x1 (+ Canvas Suit, Straps Down)
315x1
405x1 (+ Straps Up)
485x1 (+ Inzer Wraps)
535x1 (")
555x1 (")
600xM (")

Lat Pulldowns- (Straight Bar, Wide Grip; To Abs)
120x12
150x10
180x08
200x10

45 Degree Hypers-
1x20
1x15 + PurleBand
1x15 + 2-PurpleBands
1x20

1-Arm Rear Delt DB Flies-
15x10
20x10
25x10

Decline Situps- [+ weight behind head]
1x10 + 10 lbs
1x10 + 25 lbs
1x10 + 35 lbs

Notes-
Was just going to come in today and hit an opener (was thinking
maybe a 2nd too, if the 1st was super easy), since I felt beat to hell.
Well, that turned out how it usually does -- heavy workout, LOL.
My form felt off the whole day, as I kept shifting onto my toes as I
sat down on each squat. I think this was due to squeezing back
onto my heels only, instead of out on the side of my feet also. I
also did not feel like I was keeping my chest up enough as I hit the
hole, as wasn't arching it out of the hole enough.

Worked up to 535, and I went down with it, I felt the weight shift
from my heels to my toes, so I had to stop and rock back on my
heels. Felt uncomfotable in the hole, but it came up pretty good.

Since that didn't feel like I wanted it too, I thought I would just
take it agin and try to make it better. Then decided I would just
jump it up to 555. Had the same problems as the previous one, but
it came up the same. Looked at the video, and it was pretty deep,
too.

Then some of the guys said I might as well go for 600. Figured why
the hell not, might as well see what it feels like. Felt strong out of the
rack, and felt great as I sat down with it, but I got foward and a bit
rounded with it when I was a little high, so I decided to just come
up with it ; which didn't work, as I could still only move it a few
inches, LOL.

Oh well, not bad for a workout I was not really into, and where I was
hurting taking 325 out of the rack. I am definetly capeable of making
that weight if I fix a few technical issues. Might give it one more run
before the meet, but I mainly wanna work with 535-575, so I don't
drain myself for the 2nd movement.

Anthony
04-13-2004, 11:50 AM
Awesome work ... it's hard for me to imagine lifting that much at my weight ... let alone sub 150! Crazy stuff, keep up the good work!

Eric Adolph
04-13-2004, 04:49 PM
4/13/04, Tuesday: Speed Bench Workout
Week 6 of Cycle

Speed Bench Press-
[+ 80 lbs of Chain]
3@105x3 (34%, close)
3@115x3 (37%, med)
3@125x3 (41%, comp)
1@135x1 (med)
1@185x1 (med)
1@210x1 (med) -- 5 lbs PR

DB Bench Press- (Palms Facing) --- Light S-h-i-t
25s x 15
40s x 15
55s x 15

Incline Tate Extensions-
15s x 10
20s x 10
25s x 10
35s x 10
40s x 10

Tri Pushdowns- (M-Bar, Reverse Grip)
40x10
60x10
80x10
110x10
130x10
60x10 (Wide Grip) + 60x10 (close grip)
80x10 (Wide Grip) + 80x20 (close grip)

Eric Adolph
04-13-2004, 04:51 PM
Awesome work ... it's hard for me to imagine lifting that much at my weight ... let alone sub 150! Crazy stuff, keep up the good work!

Thanks man, I appreciate it. It makes it a lot easier when you have a ton of training partners pushing you so hard. At the APF Nationals we will have 3 lightweight guys (< 165) and a girl going for Squats over 600 lbs. I'd be lucky to be over 500 now without all these guys kicking my ass every week, lol.

Eric Adolph
04-13-2004, 04:54 PM
Here's the vids of my Squats:

535 Squat- (Felt a bit off)
http://www.TeamTaylor.net/Videos/2004/Eric535sq.wmv

555 Squat- (Felt strong; 10 lbs under rmy best legiit gym squat)
http://www.TeamTaylor.net/Videos/2004/Eric555sq.wmv

600 Squat- (Missed. Cut it high when I got bent-foward at the bottom, and couldn't finish it anway)
http://www.TeamTaylor.net/Videos/2004/Eric600sq-M.wmv

DK
04-13-2004, 05:13 PM
Hey Eric, nice vids. You owned that 555.

I was just wondering how you decide what ME lift your going to do for a given max effort day. There is so many to choice from. Do you just pick one that you haven't set a PR for in awhile? Or do you have them set out somehow?

Eric Adolph
04-13-2004, 06:18 PM
Hey Eric, nice vids. You owned that 555.

I was just wondering how you decide what ME lift your going to do for a given max effort day. There is so many to choice from. Do you just pick one that you haven't set a PR for in awhile? Or do you have them set out somehow?

I usually have two setups for max effort day:

Week A:
1. Free Squat (Full Gear) - Work to a specific number
2. 12" Box (Briefs) + Bands (start with green and go up each week) - Max single

Week B:
1. 12" or 14" Box (Briefs) + Special Bar - Work to Max
2. Deadlift movement - Work to max (only if I don'f feel beat up)

On week A, I start the cycle @ 500 for the free squats and work up about 15 lbs each week. Then we go to a low box and bands. We start with Green, thne Blue, then Blue-Pink, then Blue-Green, then Blue-Blue. (then repeat). The weight or bands (depending on the movement) is dropped back down when needed, and cycle back up.

On week B, I just pick a special bar and box and work to a PR. Sometimes we will add bands and chains to this to make more movements; since there are basically only two special bars (Safety Squat Bar and Westside Cambered Bar) and two boxes. Then I feel good I will pull on this day. Either a regular deadlift, a reverse band pulll, a pull with anchored bands, etc.

Hope this helps.

JD77
04-13-2004, 06:35 PM
This is my first time reading this journal. Your lifts are freaking amazing!

Eric Adolph
04-13-2004, 06:44 PM
This is my first time reading this journal. Your lifts are freaking amazing!


Thanks!!!

bill
04-14-2004, 03:56 PM
Awesome Dude. you cut the six short but you did have it moving up wow. You probably squat more than some of the heavies. I have a question do you have to carry the wt. back in a meet what i mean is like on the videos you unrack and squat in meet do you have to step back? If so does that effect your wt?
Keep that wt. moving up .
Oh and the other thing i looked your journal up for is are any powerlifters using prohormones and if so which ones if you don;'t mind or what do you like
Thanks in advance.

Big o Boy
04-14-2004, 06:45 PM
your amazingly strong man. I will keep tuned in here. Great stuff. :thumbup:

Eric Adolph
04-14-2004, 07:05 PM
Thanks for the comments guys!

I don't have to walk the squats in a meet, becuase I do APF meets, and they use Monolifts, which is what I am using in the vids.

Of the drug-free lifters that train with us (including myself) non use phormose or anything like that. I'd say they are just a waste of money. You are better off taking certain Vitamins and Minerals, which are effectibe and a hell of a lot cheaper. This is what I take per day:

Vitamin C: 1 - 3 Grams
Vitamin E: 400 IUs
Magnessium: 250 Mgs
Zinc: 25 Mg

That's it; no phormones, creatine, etc etc. I will much a protein bar once in a while but that's about it.

JD77
04-14-2004, 07:26 PM
You'll have to forgive me as I know squat(no pun intended) about powerlifting rules. Why no creatine? Is it a personal choice or against the rules?

Eric Adolph
04-14-2004, 08:51 PM
You'll have to forgive me as I know squat(no pun intended) about powerlifting rules. Why no creatine? Is it a personal choice or against the rules?

It's not against the rules, I just think it's kinda useless unless you are a few pounds under your weight class limit very close to a meet and want to bloat up a bit.

bill
04-15-2004, 01:56 PM
Thanks Eric.
sounds reasonable, and cheap lol thats what I like lol.
Anyway I realize you being that strong is a result of your powerlifting, but it makes seem weak.
Where are you as far a State comps or even Nationally ? do you have any records ?
We have this little squat comp on the site going on and I hope to make some big gains so I will bug for advice from time to time . Tell to back if it becomes annoyance
In the mean time lift big Bro.

Eric Adolph
04-19-2004, 07:25 PM
4/14/04, Wednesday: Speed Sq/DL Workout
Week 3 of Cycle

Speed Box Squats- (14.5" Box)
[+ GreenBand]
8@195x2 (41%)

Speed Deadlifts- (Conventional, Raw; 5" Platform)
[+ PinkBand, 4x Looped]
8@250x1 (50%)
[No Bands, From Floor]
10@335x1 (66%)
02@425x1 (84% --- ugly)

Seated Cable Rows-
120x12
150x10
180x08
210x08

Glute-Ham Raises-
1x20
2x20 (+ 12.5" box under back)

Nautilus Ab Machine-
090x15
120x12

Notes-
Was considering takine today off (in addition to ME Day) since I felt
broken last week. Was feeling ok this morning, so decided to warm-up
and give it a go if I felt good. Nothing hurt, so I did the whole
workout. Squats were very eaasy, and the deads felt ok up until
I tried a few heavier singles with 425. Talk about gross, LOL.

Will do some light tri and shoulder work on Friday, rest on Saturday
through Monday, do light Speed Days on Tues and Weds, and then
I should be close to 100% and ready to hit it hard the rest of the
cycle until the meet.

Eric Adolph
04-19-2004, 07:30 PM
4/16/04, Friday: Max Effort Bench Workout
Week 7 of Cycle

Skipped -- Wanted the day off, since I haven't had any heavy days off on the bench in a vert long time. No one was benching becuase we were going to a meet on Saturday, so it was a good time to take the day off.

________


4/17/04, Friday: Max Effort Sq/Dl Workout
Week 7 of Cycle

Skipped -- Went to NJ to help coach some of our guys. Handed off a 725 bench press to Chris Taylor (close miss at 740) at a bit over 275 and 610 to Peter Grosso (close miss at 650) at under 242.

Eric Adolph
04-21-2004, 06:01 PM
4/20/04, Tuesday: Speed Bench Workout
Week 7 of Cycle

Speed Bench Press-
[+ Doubled MiniBands]
3@095x3 (31%, med)
3@105x3 (34%, wide)
2@115x3 (37%, comp)
1@125x3 (41%, comp)
1@135x3 (44%, comp)

Rack Lockouts- (Pin 5t, Close Grip; ~10 " ROM)
[+ Doubled MiniBand]
135x5
185x5
235x5
285x3

Rolling DB Extensions (on bench) Super-Set Tri Pushdowns-
[+ MiniBand Behind Back].............................[Straight Bar, Med Grip]
3@20x10 ------------------------------------ 3@90x10
1@25x10 ------------------------------------ 1@90x10
1@30x10 ------------------------------------ 1@90x10

DB Shoulder Raises-
10s x 10 (front)
10s x 10 (side)
15s x 10 (front)
15s x 10 (side)

Eric Adolph
04-21-2004, 06:11 PM
4/21/04, Wednesday: Speed Sq/Dl Workout
Week 4 of Cycle

Speed Box Squats- (14.5" Box)
[+ GreenBand]
8@210x2 (44%)

Speed Deadlifts- (Sumo. Raw)
[+ Doubled MiniBand]
8@250x1 (50%)
1@285x1 (56%)

Ultra-Wde Sumo Deadlifts-
10@300x1

Bent-Over Barbell Rows- (Bench Grip)
145x10
195x10
245x10

Glute-Ham Raises-
1x10
1x10 + MiniBand
3x10 + 2-MiniBands

Rear Delt DB Flies-
10s x 10
15s x 10
20s x 10

Nautilus Ab Machine
090x15
120x12
130x08
100x15

Notes-
I am certainly glad I took off the two heavy days this past week.
I felt awesome today. Nothing hurt, my form felt great, and every-
thing felt nice and easy. 6 weeks :!:

Big o Boy
04-21-2004, 07:21 PM
Nice BB Rows man, 245 is pretty heavy stuff. I'm sure the other stuff is really good, too... I'm just not used to bands and such.

Eric Adolph
04-23-2004, 08:25 PM
Nice BB Rows man, 245 is pretty heavy stuff. I'm sure the other stuff is really good, too... I'm just not used to bands and such.

Thanks man. I've found that those heavy rows are extremely helpful for each of the 3 core lifts. I had not done them for years, and then my training partner (CT) showed me how to do them while keeping the stress off my lower back (reset the bar on the floor after each rep, like in a deadlift). They have definetly helped my progress.

Eric Adolph
04-23-2004, 08:26 PM
4/23/04, Friday: Max Effort Bench Workout
Week 8 of Cycle

2-Board Press- (Med Grip)
[+ Karin Shirt #3]
200x3 + PinkBand [+ 50]
200x3 + GreenBand [+ 75]
200x3 + BlueBand [+ 100]
200x3 + BlueBand +PinkBand [+ 150]
200x1 + BlueBand +GreenBand [+ 175]
200x1 + BlueBand +GreenBand + MiniBand [+ 200]
200x1 + BlueBand +GreenBand + PinkBand [+ 225] -- PR

Decline Bench Press- (Med Grip)
135x8
185x8
225x10
205x12

Notes-
First heavy bench workout in two weeks, since I skipped it last week.
I felt strong, and I used a slight form tweak that I tried on Speed
Day this week, and it felt like it worked for the heavy stuff, too.
I never used the shirt with the bands on 2-Boards, but I never got
passed a Blue+Green on 1-Board.

Followed up with some rep work on the decline to get in some
bottom-end volume, while saving my back.

I am hoping that feeling so fresh will add some decent poundage
to my Squats, we'll see tommorow.

Eric Adolph
04-28-2004, 06:12 PM
4/24/04, Saturday: Max Effort Sq/Dl Workout
Week 8 of Cycle

Squats- (Full Gear)
145x5 (+ Metal Briefs)
255x1 (+ Canvas Suit, straps down)
345x1 (")
435x1 (+ straps up)
485x1 (+ Inzer Z-Wraps)
545x1 (")

Lat Pulldowns- (Straight Bar, Wide Grip; To Abs)
120x12
150x10
180x08
210x07
180x12

Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x10 + 25 lbs
1x10 + 35 lbs

Seated Hamstring Curls-
195x10
240x10
270x10

1-Arm Rear Delt Flies-
130x10
170x08
200x08

Nautilus Ab Machine-
100x15
120x15

Notes-
OK workout; I felt great coming in, but all of my gear felt looser than
usual, and I was getting each weight 2-3 inches lower than they
normally get. Was going to work up to my projected opener (535),
but went 545 since it was an even number of plates. Felt smooth,
but not as easy as I thought it would; especially feeling close to 100%.
Stopped there, and skipped the band work. Will do that next week
as the main movement, and then follow with a deadlift movment.
Won't have done either of those in 3 weeks at that point. Have to
find a way to get everything I need to do in, without beating the
hell out of myself so close to the meet.

Big o Boy
04-28-2004, 09:33 PM
545 is huge man. You set up low-bar for your big squats, right? When's your meet?

Nice pulldowns also. Good stuff man.

Eric Adolph
05-10-2004, 02:58 PM
545 is huge man. You set up low-bar for your big squats, right? When's your meet?

Nice pulldowns also. Good stuff man.

Thanks man. The bar usually sits in the middle of my shoulders when I am squatting. My meet is June 5th.

Eric Adolph
05-10-2004, 03:01 PM
4/27/04, Tuesday: Speed Bench Workout
Week 8 of Cycle

Speed Bench Press-
[+ Doubled PurpleBand]
2@85x3 (28%, close)
2@85x3 (28%, med)
1@85x3 (28%, comp)
1@95x3 (31%, como)
[+ Doubled MiniBand]
1@105x3 (34%, close)
1@115x3 (37%, med)
1@125x3 (41%, comp)

Rolling DB Extensions (on bench) Super-Set Tri Pushdowns-
[+ MiniBand Behind Back]..............[Straight Bar, Med Grip]
3@25x10 ------------------------ 3@90x10
1@30x10 ------------------------ 1@90x10
1@35x15------------------------- 1@90x15

Shoulder Horn-
10s x 20
12s x 20
15s x 20

Eric Adolph
05-10-2004, 03:03 PM
4/28/04, Wednesday: Speed Sq/Dl Workout
Week 5 of Cycle

Speed Box Squat- (14.5" Box)
[+ GreenBands]
6@225x2 (47%)

Speed Deadlifts- (Conventional, Raw)
[+ PurpleBand, 5x Looped; + 5" Platform]
6@250x1 (50%)
[No Bands, From Floor]
6@350x1 (69%)
1@405x1 (80%)

Seated Cable Rows-
120x12
150x10
180x08
210x10

Glute-Ham Raises-
1x10
1x10 + MiniBand
2x10 + 2-MiniBands
1x12 + 2-MiniBands (+ 3.5" block under back)

Hammer Pulldown Machine Rear Delt Pulls-
135x15
185x12
225x10

Core Ab Machine-
045x12
090x10
105x08

Nautilus Ab Machine-
090x15
110x15

Notes-
I felt a little tight in the hams and lower back, so I kept the sets to
6 on each of the Speed movements. I found a good groove with the
conventional sets, so I did one extra at the end with 405. It felt
very strong and I think I could have hit a PR at 485, and had a
decent chance of making 500.

Eric Adolph
05-10-2004, 03:05 PM
4/30/04, Friday: Max Effort Bench Workout
Week 9 of Cycle

2-Board Press- (Med Grip)
[+ Karin Shirt #3]
205x3 + PinkBand [+ 50]
205x3 + GreenBand [+ 75]
205x3 + BlueBand [+ 100]
205x3 + BlueBand +PinkBand [+ 150] -- 5 lbs PR Triple
205x1 + BlueBand +GreenBand [+ 175]
205x1 + BlueBand +GreenBand + PinkBand [+ 225] -- 5 lbs PR

Floor Press- (Close Grip)
135x8
165x8
195x8
225x5
195x9 (1/2 of 10)

Tri Pushdowns- (Straight Bar, Med Grip)
70x10
90x10
110x10
130x10
150x10

Notes-
Warmups felt good with the boards and bands, but then something
got screwed up on the PR set of 3, and it felt like crap (bad band or
shirt setup, etc). Went to the Blue+Green and crushed it; could
have done 3 with that. Added the pink right away for the PR single
and pushed that pretty easy too; much better than 200 last week.

Did an almost-full-range, flat-back movement again this week to
save the back some and get some extra pec/shoulder work in.

Now just gotta figure out the last 4 weeks of training. Will probably
do some shirt work with no bands/chains as the main movement
for two of the weeks, and do the bands/chains as a 2nd movement
on those days.

Eric Adolph
05-10-2004, 03:07 PM
5/1/04, Saturday: Max Effort Sq/Dl Workout
Week 9 of Cycle

Low Box Squat- (12" Box) -- T.i.t.a.n. Briefs-1
[+ BlueBand & PurpleBand]
145x1
195x1
235x1
285xM -- WHAT THE F-U-C-K?!?!?!?!?! (PR = 300 as 2nd movement)

Deadlifts- (Full Gear)
135x5 (+ Metal Briefs and Canvas Suit, straps down)
225x3
315x1 (+ straps up)
405x1
510x1
550xM

Notes-
This was basically the worst training session I have EVER had. I
have done 300 with this setup and did 355 with Blues a few weeks
ago, which was even better. I could not even begin to move he
285 today.

Tried to DL after, and that sucked just as bad -- could not even
begin to budge 550. And that is with the canvas, which gets
anything off the floor.

I just took a week off, and now I need another one. So, I will
skip next Saturday and then Sq and Dl the week after and make
sure I can at least Sq 575 and pull 550. The week after will just be
a squat with bands and chains (full gear), assuming the next
workout goes well.

Eric Adolph
05-10-2004, 03:09 PM
5/4/04, Tuesday: Speed Bench Workout
Week 9 of Cycle

Speed Bench Press-
[+ 2-Doubled MiniBands]
3@75x3 (24%, close)
3@85x3 (28%, med)
3@95x3 (31%, comp)
[Med Grip Singles]
095x1
135x1
165x1 -- 5 lbs PR -- Easy

Decline Bench Press- (Med Grip)
[+ Doubled PurpleBand & Doubled MiniBand]
45x5 (2 sets)
95x5
135x5 -- PR

Tri Pushdowns- (M-Bar, Wide Grip)
70x10
90x10
110x10
130x10
160x10
[M-Bar, Reverse Grip]
50x10
70x10
90x10
110x10
130x10

DB Shoulder Raises-
12s x 10 (front)
12s x 10 (side)
15s x 10 (front)
15s x 10 (side)

Notes-
Good workout; speed sets felt liek nothing, and then I smashed PR
with 2-Minis after the sets -- I felt I had at least 20 lbs left on it.

Justin had some crazy tension set up on the declines, so I jumped
in on that for some heavy tricep assistance work. That was some
heavy s-h-i-t; even just the bar + bands felt like a freakin' ton !!! Hit
a couple of sets of 5 and my tris felt fried.

Eric Adolph
05-10-2004, 03:12 PM
5/5/04: Speed Sq/Dl Workout
Week 6 of Cycle

Speed Box Squat- (14.5" Box)
[+ BlueBand]
8@180x2 (38%)

Speed Deadlifts- (Sumo, Raw)
[+ Doubled MiniBand]
6@250x1 (50%)
[No Bands]
3@315x1 (62%, close stance)
3@315x1 (62%, med stance)
3@315x1 (62%, wide stance)
[Conventional]
1@315x1 (62%)
2@415x1 (82%)

Bent-Over Barbell Rows- (Bench Grip)
135x8
185x8
225x8
250x10

Pull Throughs- (Close Stance)
120x15
160x15
200x15

Rear Delt DB Flies-
10s x 15
15s x 15
20s x 10

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x20 + 25 lbs

Notes-
Squats felt real good today. Form felt solid and I felt nice and explosive.
Deads weren't as good; could not find a good groove and none of
the sets (with or without bands) felt particulary good. The only reps
that felt decent were the few conventional reps I pulled at the end.
I felt strong on the assistance stuff, although I wanted to do
Glute-Hams but my knee was bothering me with just bodyweight, so
I did Pull throughs instead.

Eric Adolph
05-10-2004, 03:14 PM
5/7/04, Friday: Max Effort Bench Workout
Week 10 of Cycle

Bench Press-
135x1
185x1 (3-Boards)
225x1 (3-Boards) -- Add Karin Denim #3
265x1 (2-Boards)
295x1 (1-Board)
325x1
355xM
[+ CR's Poly Shirt]
325x1

DB Bench Press-
40s x 12
65s x 08
80s x 10
60s x 15

Notes-
Not a great workout, but not too bad. Wanted to see what I could
hit in the denim. 325 was out of the groove, but went up pretty
easy. I went to a 5 lbs PR, which I thought would come down
better, but I also had to pull that one too low. By the time I tried
to turn into it, the bar had already stopped (around the 3-Board)
area and I couldn't muscle it up. Went back to the poly and hit 325
decently, but my tris felt shot at this point so I just ended it there
and did another flat back movement to save my back some. Will
probably alternate bands and straight weight for rest of the ME
workout until the meet. The 355 felt light, and I think if I can get it
down in the right groove I can blast it up.

Eric Adolph
05-10-2004, 03:16 PM
5/8/04, Saturday: Max Effort Sq/Dl Workout
Week 10 of Cycle

Squats- (Full Gear)
[Weight + (Chain Weight) x Reps]
145 + (000) x 5 (+ Metal Briefs and Canvas Suit, straps down)
235 + (000) x 3
325 + (000) x 1
415 + (000) x 1 (+ straps up) -- Deep
485 + (080) x 1 (+ Inzer-Z Wraps)
485 + (160) x 1 (") -- PR

Box Squats- (15.5" Box) -- Raw, Med Stance
[+ Doubled PurpleBand]
060x5
080x5
110x5
130x5
150x5

Lat Pulldowns- (Straight Bar, Wide Grip; To Abs)
120x8
150x8
180x8
210x7

Glute-Ham Raises- (+ height of box under back)
1x10 (+ 00.0")
1x15 (+ 12.5")
1x15 (+ 15.5")
1x15 (+ 17.0")

Nautilus Ab Machine-
090x15
120x12
130x10

Notes-
Some sweet squattin' today; CT crushed 850, John doubled 940
like nothing, and Shawna smoked 615. Nice work

After last weeks disaster, I decided that from now on all of the
workouts close to a meet should be done in the canvas, as squatting
without it is way too awkward after doing a lot of workouts in it.

I am not a big fan of using bands with the canvas, so I decided
to go with chains. This way, I could work on my natural groove,
rather than working in the groove of the bands. Plus, I think the
chains load in a manner that works with the canvas better. I had
never done this before, but I decided a good number to be hit
would be 485 + 4 chains, and then maybe 485-505 with 5 chains
if I felt extra good.

Even though all of the gear felt tighter than usual, I looked at the
video of 415, and saw that I put it deep in the hole without even
having to squeeze it down. Considering it usually takes about 485
to barely break, this was not encouraging, LOL. 485 also went deep
without a problem, but at least it came up easy. Added 2 chains,
which felt like much more when unracking it, but my form felt perfect
and I hit it easy. Added two more chains, which felt much more solid
out of the rack; form felt perfect again and then this also came up
pretty easy, just had to really push hard on it 3/4 of the way up.
I am pretty sure I could have done it with another chain, but I
really needed to get out of the gear at that point. I was happy
enough that I felt strong and my form felt perfect. I did some
extra work with the SSB and bands to get some extra work in,
since Justin looked liked he was having so much fun doing it
This setup really makes you work your arch. If you loose it anywhere
in your upper or lower back, you are done very fast, LOL.

Next few weeks will hopefully look something like this:

1) Sq- work to 2nd attempt + Reverse Band Deadlift
2) Sq - + BlueBands - work to 325, then add chains + 2nd attempt DL
3) Rest
4) Meet Day

Big o Boy
05-10-2004, 05:03 PM
Awesome work here. And that squatting from those other guys is MASSIVE also. What is the Squat record, do you know? Good luck on the meet man. :thumbup:

Anthony
05-10-2004, 06:50 PM
Awesome work, I'm definitely looking forward to your meet results. Have you seen CR around lately?

Eric Adolph
05-12-2004, 05:00 PM
Awesome work, I'm definitely looking forward to your meet results. Have you seen CR around lately?

Thanks Anthony! CR came down this week to squat. He's been having some some suit problems lately, even though his raw strength has been up in the squat. Once he gets things figured out he should good for well over 600 in the Squat.

Eric Adolph
05-12-2004, 05:02 PM
Awesome work here. And that squatting from those other guys is MASSIVE also. What is the Squat record, do you know? Good luck on the meet man. :thumbup:

Thanks man; I am getting pretty strong just from the fact that I train with a bunch of strong mother-f-uckers, LOL. In my weight class (148) the WPC Squat record is 711 and it is 683 in the WPO.

Eric Adolph
05-12-2004, 05:03 PM
5/11/04, Tuesday: Speed Bench Workout
Week 10 of Cycle

Speed Bench Press-
[+ 40 lbs of Chain]
3@125x3 (41%, close)
3@135x3 (44%, med)
3@145x3 (47%, comp)

Incline Tate Extensions-
15s x 10
20s x 10
25s x 10
30s x 10
35s x 10
40s x 08

Tri Pushdowns- (M-Bar, Wide Grip)
70x10
90x10
110x10
140x10
170x10

Shoulder Horn-
12s x 15
15s x 15
20s x 15

Eric Adolph
05-12-2004, 05:12 PM
5/12/04, Wednesday: Speed Sq/Dl Workout
Week 7 of Cycle

Speed Box Squats- (14.5" Box)
[+ BlueBand]
6@195x2 (41%)

Speed Deadlifts- (Conventional, Raw)
[+ PurpleBand, 6x Looped; + 5" Platform]
6@250x1 (50%)
[No Bands, From Floor]
6@365x1 (72%)

Seated Cable Rows-
130x12
160x10
190x08
220x10

Glute-Ham Raises-
1x10
1x10 + MiniBand
2x10 + 2-MiniBands

Rear Delt DB Flies-
12s x 10
20s x 10

Nautilus Ab Machine-
090x15
120x12
140x04

Core Ab Machine-
45x10
70x10
90x10

Notes-
Holy crap, it was hot as hell at the gym today :roll: Everything felt
pretty good, but I left it at 6 sets on each movement just to save
myself for Saturday a little bit. Deads felt extra good, and I really
wanna see what I can pull conventional after the meet is over!

Eric Adolph
05-14-2004, 09:39 PM
5/14/04, Friday: Max Effort Bench Workout
Week 11 of Cycle

2-Board Press- (Med Grip)
[+ Karin Shirt #3]
210x3 + PinkBand [+ 50]
210x3 + GreenBand [+ 75]
210x3 + BlueBand [+ 100]
210x3 + BlueBand +PinkBand [+ 150] -- 5 lbs PR Triple
210x1 + BlueBand +GreenBand [+ 175]
210xM + BlueBand +GreenBand + PinkBand [+ 225] :evil:
210x1 + BlueBand +GreenBand + PinkBand [+ 225] -- 5 lbs PR

DB Bench Press-
40s x 12
60s x 10
70s x 08
85s x 08
65s x 15

Notes-
Decided to stick with 2-Boards, even though I did this 3 weeks and
2 weeks ago. All of the beginning sets felt pretty good, and the PR
triple was much easier than last time. The single with the Blue+Green
bands felt out of groove but pretty easy. Then, the same thing
happend on the 1-Rep PR attempt, except I couldn't manage to
push the weight back into the groove on the left-side. I struggled
with it for a good while, so I was just going to stop there, but I
figured I might as well try it one more time since I wasn't doing a
2nd heavy movement. It came up easy off the boards, and I kept
the weight in a better groove through the middle, so I hit it
finished much of a problem.

Straight weight next week in the poly, then boards and chains with
the denim the week before the meet.

DK
05-15-2004, 01:30 PM
Nice session, Eric.

Eric Adolph
05-16-2004, 10:30 AM
Nice session, Eric.

Thanks !!

Eric Adolph
05-16-2004, 10:31 AM
5/15/04, Saturday: Max Effort Sq/Dl Workout
Week 11 of Cycle

Squats- (Full Gear)
145x5 (+ Metal Briefs and Canvas Suit, straps down)
235x1
325x1
415x1 (+ straps up)
505x1 (+ Inzer-Z Wraps)
555x1 (")
580xM

Reverse BlueBand Deadlifts- (Sumo, Raw)
245x5
335x3
430x1
520x1
610xM

Nautilus Ab Machine-
100x15
130x10
110x20

Hammer Machine Pulldowns-
135x12
225x10
315x08

Seated Hamstring Curls-
195x10
240x10
270x08

Notes-
This was certainly not the workout I was hoping for 3 weeks out
from a meet! :roll: The plan was to go 485-535-575 today. All
of the warmups through 415 felt so ridiculously easy that I went
to 505 instead, and that also was a joke. 555 felt a little heavy in
the hole, but it came up pretty easy. Went 580 for a PR and got
folded up like a pretzel :shock: This felt bad the second I popped
it out of the rack (bar too low on my back), then I didn't get on my
heels good so I leaned foward a bit right away. At this point I
realized I was going to get buried, but I took it down the rest of the
way just to see if I could adjust myself and give it a shot .... question
was answered with a resoudning HELL NO, as teh only place I could
move the weight was even further down :?

Tried to do some reverse bands after that, but that didn't work out
so well either; couldn't even get a 5 lbs PR above knee level :roll:

Oh well, next week BlueBand + Chains on the squat and I do some
pulling in my Poly suit to see if it goes better than it has with the
canvas.

Big o Boy
05-16-2004, 02:13 PM
5/15/04, Saturday: Max Effort Sq/Dl Workout
At this point I realized I was going to get buried, but I took it down the rest of the way just to see if I could adjust myself and give it a shot .... question was answered with a resoudning HELL NO, as teh only place I could move the weight was even further down

rofl. you'll get it next time man. Keep up the good work. :thumbup:

Eric Adolph
05-18-2004, 07:24 PM
5/18/04, Tuesday: Speed Bench Workout
Week 11 of Cycle

Speed Bench Press-
[+ 80 lbs of Chain]
2@105x3 (34%, close)
2@115x3 (37%, med)
2@125x3 (41%, comp)
[+ 40 lbs of Chain only]
1@125x3 (41%, close)
2@135x3 (44%, med)
2@145x3 (47%, comp)

Decline Bench Press- (Med Grip)
[+ Doubled PurpleBand & Doubled MiniBand]
045x5
095x5
135x3
150x3 -- 5 lbs PR
160x3 -- 15 lbs PR

Rolling DB Extensions (on bench) [Super-Set Tri Pushdowns-
[+ MiniBand Behind Back].............................[Straight Bar, Med Grip]
4@25x10 ------------------------------------ 4@110x10
1@35x12 ------------------------------------ 1@110x12

DB Shoulder Laterals-
12s x 10 (front)
12s x 10 (side)
15s x 10 (front)
15s x 10 (side)

Shoulder Horn
12s x 15
15s x 15
20s x 15 + 15s x 5 + 12s x 5

Saint Patrick
05-19-2004, 12:13 AM
good luck @ the meet.

Eric Adolph
05-21-2004, 07:07 PM
good luck @ the meet.

Thanks!

Eric Adolph
05-21-2004, 07:10 PM
5/19/04, Wednesday: Speed Sq/Dl Workout
Week 8 of Cycle

Speed Box Squats- (14" Box) -- Canvas Suit, straps down; as Briefs
[+ GreenBand]
1@235x1
1@285x2
2@285x1
1@305x1
3@325x1

Speed Deadlifts- (Sumo) -- Canvas Suit, straps down; as Briefs
[+ Doubled Monster-MiniBand]
3@145x1
3@175x1
3@205x1
3@235x1
1@260x1
1@285x1

Bent-Over Barbell Rows- (Bench Grip)
145x8
195x8
235x8
265x10

Glute-Ham Raises- (+ height of box under back)
1x15 (+ 00.0")
1x15 (+ 12.5")
1x15 (+ 15.5")
1x15 (+ 17.0")

1-Arm Rear Delt DB Flies-
10s x 10
15s x 10
20s x 10

Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x10 + 25 lbs
1x12 + 35 lbs

Notes-
After nearly getting broken in half when squatting on Saturday, and
having to go heavy this Saturday too, I decided to deload a week
early. So, I went to GreenBands, instead of doing the last week of
Blues. I also used the Canvas as briefs, since my groin felt pretty
tweaked out. Was going to do doubles with 285, but doing more than 1
rep with the canvas on is a pain, so I just hit singles and worked up
to 325. The first time I did it it was ugly, so I quit being lazy and put
some real effort into the next two and they were a joke.

Deads went much better than expected. My form felt 100x better
than it has lately, and all of the reps were very easy. If I would
have went straps up and took a max I think I could have come
close to me PR with a regular-mini; which is a lot less tension.

Anthony
05-25-2004, 06:44 AM
Doing speed squats with 325! haet! Nice work Eric.

Eric Adolph
05-30-2004, 12:15 PM
Doing speed squats with 325! haet! Nice work Eric.

Thanks man! I'm also glad you mentioned that because I forgot to write
down that I used a GreenBand with those sets --- would hate to have an error in my logs!!

Eric Adolph
05-30-2004, 12:20 PM
5/21/04, Friday: Max Effort Bench Workout
Week 12 of Cycle

Bench Press- (+ CR's Poly Shirt)
135x3
185x1 (3-Boards)
225x1 (3-Boards) -- {+ Shirt}
275x1 (2-Boards)
300x1 (1-Board)
325x1
355x1 -- 5 lbs gym PR; 47 lbs over meet PR

Notes-
It wasn't easy, but I ended up with a full range PR. This was with
no adjustments to the shirt. I thought I had touched the weight a
little too low, but everyone said it was in the groove (middle of the
pecs), so I could probably pull the shirt down some to get some
extra pop. If I am not too shot form squatting (and worse yet
getting the gear off, LOL) 352 looks reasonable for this meet.

Eric Adolph
05-30-2004, 12:22 PM
5/22/04, Saturday: Max Effort Sq/Dl Workout
Week 12 of Cycle

Squats- (Full Gear)
[+ BlueBand; + 170]
{Weight + (Chain Weight) x Reps}
145 + (000) x 3 (+ Metal Briefs and Canvas Suit, straps down)
235 + (000) x 1
335 + (000) x 1
335 + (080) x 1 (+ straps up)
335 + (160) x 1 (+ Inzer Z-Wraps)
335 + (200) x 1 (") -- PR

Deadlifts- (Full Gear)
135x5 (+ Metal Briefs)
225x3
315x1 (+ T-i-t-a-n Suit-2, straps down)
405x1 (+ straps up)
510x1

Notes- This was the last workout before the meet and everyone had a
great workout. Big PRs will be set in 2 weeks!

Being this was the last workout before the meet, I wanted to do
something that was super-heavy at the top, and had a big
enough difference between the bottom and top to get my nervous
system used to accelerating as fast as possible once I started
pushing the weight. I figured the best was to do was the use a
bar weight + band weight combo that would allow me to also use
most of the sets of chains that we have. CT had done a few
workouts like this, and his squat is though the roof, so this seemed
to be the way to go.

Started with a BlueBand and worked up to 335 bar weight with the
straps down. This is about 415 at the bottom (505 @ top) and was
easier than 415 usually is with the straps cranked tight. Went
straps up and added 2 sets of chains, which felt a lot heavier than
adding a plate to each side would have, LOL. Usually the 1st set
with chains is always ugly so I put on another 2 sets and got a light
wrap and hit that decently. One more set of chains made the
weight about 705 at the top, so I just went with that to be safe.
This felt pretty heavy at the top, but not too bad and I set it up
real solid, took it down in a good position, buried it, launched
it most of the way before all of the extra **** kicked in, and then
ground out the top end. It was pretty rough, but I got stuck high
enough where I probably would have been able to grind a bit more,
as I have definetly made harder reps.

Went to the Poly suit in the deadlift for the first time in a while to
see how it would feel comapred to the canvas. However, I was
almost dead at this point, so it was hard to get an accurate reading.
405 was a joke, but my form went to **** (as usual) on the 510,
but it was relatively smooth anyway. Stopped there just to save
myself the aggravation of missing a weight. I'll probably go up to
405 in the canvas on Wednesday just to try and get a better feel
of which suit to go with for the meet. I am thinking I could probably
pull just about the same thing in either setup, but you never know
when an extra 5 lbs will come in handy.

Eric Adolph
05-30-2004, 12:25 PM
5/25/04, Tuesday: Speed Bench Workout
Week 12 of Cycle

Speed Bench Press-
[+ 80 lbs of Chain]
3@095x3 (31%, close)
3@115x3 (37%, med)
2@125x3 (41%, comp)
1@135x3 (44%, comp)
{Med Grip Singles}
165x1
195x1
225x1 -- 15 lbs PR

3-Board Press- (Close Grip)
[+ Doubled PurpleBand, in rack]
045x10
065x10
095x05
120x04
135x03 -- PR

Incline Tate Extensions-
15s x 10
20s x 10
25s x 10
30s x 10
35s x 10

Eric Adolph
05-30-2004, 12:31 PM
5/26/04, Wednesday: Speed Sq/Dl Day
Week 9 of Cycle

Speed Squats- (No Box)
{Titan Briefs-2 + Canvas Suit, Straps Down}
3@285x1 (60%)
3@325x1 (69%)

Speed Deadlifts- (Sumo)
[+ Doubled Monster-MiniBand]
{Titan Briefs-2 + Canvas Suit, Straps Down}
3@145x1 (29%)
3@175x1 (35%)
2@205x1 (41%)
1@235x1 (47%)
[No Bands]
1@325x1
2@425x1 (+ straps up)

Lat Pulldowns- (Straight Bar, Wide Grip; To Abs)
120x12
150x10
180x08
220x07
180x15

Glute-Ham Raises- (+ height of block under back)
1x10 (+ 00.0")
1x10 (+ 12.5")
1x10 (+ 15.5")
1x15 (+ 18.5")

Nautilus Seated Rows-
135x15
185x12
225x10
275x08

Nautilus Ab Machine-
090x15
110x15
130x12

Core Ab Machine-
45x15
90x10

Decline Situps- (+ weight behind head)
1x10 + 25 lbs.

Notes-
Made this the last Sq/Dl workout, so I will have a full 10 days (holy
crap, that's it?! to let my Sq/Dl muscles recover. Squats
felt decent, consdiering I was sitting deep with 2 plates. Deads felt
a bit off, probably from being shot form Saturday. I had just
wanted to see how medium weight would feel with the canvas; I
will def. be sticking with the Poly.

Chris Rodgers
05-30-2004, 12:33 PM
I told you that you didn't put the bands in there, lol.


6 days til ass kickin time!!!

Eric Adolph
05-30-2004, 12:37 PM
5/28/04, Friday: Max Effort Bench Workout
Week 13 of Cycle

2-Board Press- (+ Karin Shirt #3)
{Weight + (Chain Weight) x Reps}
135 + (000) x 3, 1
185 + (000) x 1 -- Add Boards Here
225 + (000) x 1 -- Add Shirt Here
225 + (040) x 1
225 + (080) x 1
225 + (120) x 1
225 + (160) x 1
225 + (200) x 1 -- PR

Tri Pushdowns- (M-Bar)
3@80x30 (10 wide, 10 reverse, 10 close on each set)

DB Shoulder Raises-
15s x 8 (Front)
15s x 8 (Side)

Rolling DB Extensions-
20s x 20
30s x 20

Tri Pushdowns- (Straight Bar, Med Grip)
80x20-30 (lost count)

Notes-
Well, this is it for the cycle. Did some work with chains so I could
feel something heavy in my hands without stressing my bottom-end
too much. My best on 2-Boards was 250 + 4 Chains. I just stayed
with 225 bar weight so that 5 chains with that would be heavier at
the top. 224 + 4 Chains was easy, even though I had the shirt up
as high as possible. Cranked the shirt down a bit for the last rep
(5 chains). This made my groove kinds crappy on the way down;
it came up pretty fast but came back too far toward my face.
Managed to readjust and push through. Kinda ugly, but that should
not happen with the Poly on next week.

Eric Adolph
05-30-2004, 12:39 PM
5/29/04: Max Effort Sq/Dl Workout
Week 13 of Cycle

Normally I would just do some light work, but I felt sore just about everywhere so I just decided to rest to make sure I am 100% for the meet next week. I'll do some light triceps on Tuesday just to keep myself busy and get the blood moving a bit.

Anthony
05-30-2004, 02:40 PM
Awesome, looks like you timed everything nicely and your meet should turn out well. Good luck to the entire team!!