Eric's Lifting Journal - Back At It

[CHASE TRUSNOVEC]

awesome work eric...i like how you use the assisstance...i think its a really smart way to train that powerlifters dont use enough!! when the heck are you coming down on friday nights!!??

[Eric Adolph]

awesome work eric...i like how you use the assisstance...i think its a really smart way to train that powerlifters dont use enough!! when the heck are you coming down on friday nights!!??

Thanks buddy! Friday's are tough because I work until around 7pm. However, I will soon be taking some half days every few weeks to to get some Friday workouts in. Are you guys going to stick with only coming down Friday's, or might you come both Fri and Sat at some point? And, what meet ya got planned next?
_______________________________-

12/31/2011 (Saturday): Speed SQ + Medium SQ

Safety Squat Bar Speed Box Squats- + Titan Briefs & Belt
[+ BlueBands]
{~14.5" Box}
6@220x2
{~14.0" Box}
5@220x2

Squats- + Metal Briefs and Belt
[+ BlueBands]
150x3
240, 290, 330x1
370x1

Glute-Ham Raises-
1x15 + MiniBand
1x12 + MiniBand

Decline Situps- (+ weight behind head)
1x11 + 30 lbs
1x06 + 35 lbs

Plate-Loaded Lat Pulldowns-
135, 185, 225x10

Awesome workout! Wasn't sure if anyone else was coming down so I started my speed workout and got about 2/3rds though. Then switched to my "Medium Squat" workout - which is called that because I use medium gear and thus medium weights, Lol. I was able to squat with my meet stance without my groin bothering me at all, so that was nice. Form felt excellent and I buried the 370 and was still able to stay in good enough position on the ascent to grind it out - a few more lbs than I was able to do with GreenBands and the same gear not that long ago. Gym was closing early, so ran through some assistance work very fast. Looks like Monday I'll get to do some shirt bench work, then Tuesday it's raw box squats and sumo deads

[Eric Adolph]

1/2/2012 (Monday): Shirt Bench Day

Bench Press- + Inzer Phenom
[+ Doubled MiniBand]
135, 165, 195, 225x3
240, 255, 265x1

4-Board Press- (Med Grip)
135, 185, 225, 245x5
265x3
225x10

Used the same pair of Iron Woody bands that I used the last time I did this; which seem to be closer to a Monster Mini from JumpStrech/Elite. Hit 15 lbs more this go-around. Was able to touch every rep on all sets; the Phenom is extremely adjustable - easily touched 135, but had a rough time touching the 265. Really need to work on pressing from touching in a low position, so hopefully I will find a way to get more shirt workouts in - was nice having the last two Mondays off from work, Lol. My upper-end boards are pathetic - I've done 365 on a 4-board when I got to train upper-end every week !

[Eric Adolph]

1/3/2012 (Tuesday): Max Effort SQ / Speed DL

~14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185, 225, 265x5
295x1
315x5

Speed Sumo Deadlifts- + Belt Only
15@365x1
390, 415x1

Seated Cables Rows-
80, 110, 140x10
160, 180x8

Ab Machine-
70x20; 90x12
110x6 + 100x8 + 90x6

Shoulder Horn-
15s, 25s, 35s x 8
40s x 10

Pretty good workout considering I hit a super-grinding deep band squat on Saturday. Raw box work, is getting back to where it should be. Hopefully that helps by DL more than it felt like when doing the speed deads today! Saturday I'll probably take a weight full gear and play with tightening the straps up on my suit. Then, next Tuesday work on my 12" raw box squat and some kinda conventional deadlift,

[Eric Adolph]

1/6/2011 (Friday): Raw Bench

Bench Press- (Comp Grip)
135x8
185, 205, 225, 240, 250x1
{Felt like garbage and hurt my lat, so stopped there}

Floor Press- (Med Grip)
135, 185, 205x5
225x1
235x2
235x5
2@225x5

Rolling DB Extensions- (on bench) SuperSet Tri Pushdowns (M-Bar, Wide Grip)
30s x 15 ....................................................................... 40x10
30s x 15 ....................................................................... 50x10
30s x 15 ....................................................................... 60x10
30s x 15 ....................................................................... 70x10
30s x 20 ....................................................................... 80x10

Blah workout, but at least my tris were fried.

[Eric Adolph]

1/7/2011 (Saturday): Geared Squat Workout

Squats- + Belt, Metal Briefs, & Inzer Canvas Suit; Straps Down
150x8
240x3
330, 420, 460, 490x1
520x1

Glute-Ham Raises-
1x12
1x10 + MiniBand
1x10 + MiniBand + 10 lbs

Chested-Supported Row Machine-
135, 185, 225, 245, 265x10

Strict Lat Pulldowns- (Under-hand)
70, 100, 120, 140x8

Decline Situps- (+ weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x08 + 35 lbs

1-Arm Kettlebelle Swings- (Alternating Arms)
1x10
1x40

Great workout. 520 was 10 lbs over what I hit with straps down/no wraps before I squatted 560 last meet; except this was much easier. Felt like I would have done at least 550. Assistance work also felt strong, and got a lot of it in.

[Coke]

Exceptional day with the squats!!

[Eric Adolph]

1/9/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ EliteFTS Doubled MiniBands]
5@095x3 (close grip)
5@105x3 (med grip)
3@115x3 (comp grip)
{Add SlingShot}
135, 155x3
185, 205x1
3@225x1

Standing Strict Overhead Press- (Close Grip)
045x10
095x8
115, 135x1
155x5
135x9

Tri Pushdowns- (Straight Bar; Med Grip)
60, 80, 100, 120x10
(Rope)
20, 40x15
60x20

Pretty good workout. Got a couple of new pair of Minis to replace my almost 10-year old pairs, Lol. In the rack, the bands were picking up a set of 50 lbs DBs, so for all grips except comp grip, so the top-end tension for these should be at least 100 lbs. All of the raw sets were easy, and I was about done, someone I know came into the school gym with a SlingShot. Took a couple of triples with it, and then worked up to bunch if singles with 225 (about my raw ax with a Mini) which felt pretty smooth; could have went 245-255ish. Did some standing OHs after that, which went better than they have lately. Tris were fried for assistance after that, so just did what I could manage.

[Eric Adolph]

Conventional Deadlift- + Belt Only
135x8
225, 315, 365x1
390x10

Box Squat- (Close Stance) + Belt Only
[~12" Box]
135, 185, 225x5
255, 275x1
295x5

Bent-Over Row Machine-
1, 2, 3plates x 10
couple of lower rep sets
5 plates and 2 10s x 10

Ab Machine-
70, 90x10
110x8 + 100x8

Good workout; did some reps on the DL to change it up. The 390x10 wasn't too hard, just tiring. Best is 410x10, should be right around that. Box squat is still catching up to where it was, but this was the best I did since the meet at this height; and only 20 lbs under the 315x5 I did on the 14" last week. Core is feeling strong. Supposed to hit speed squats on Sat, but we'll see what happens......

[legosinmyegos]

Subbed.

I assume you train at worlds, right?

[Eric Adolph]

Subbed.

I assume you train at worlds, right?

Saturdays and days I have off from work I train at All-Natural Gym. During the work week I train at my work/school gym.

[legosinmyegos]

Saturdays and days I have off from work I train at All-Natural Gym. During the work week I train at my work/school gym.

Ah, I heard good things about natural's too. You guys are holding a meet in march if I recall. I might make that my first meet.

I have been meaning to check out naturals and worlds for a while, I just wish they were a little closer to me.

Nice deadlifting by the way, high rep deadlifts are brutal.

[Eric Adolph]

Ah, I heard good things about natural's too. You guys are holding a meet in march if I recall. I might make that my first meet.

I have been meaning to check out naturals and worlds for a while, I just wish they were a little closer to me.

Nice deadlifting by the way, high rep deadlifts are brutal.

AN is awesome, you should def come down, and do the meet as well ! ... I usually only pull singles, so the 1 reps was extra brutal! Lol
_____________________________

1/12/2012 (Thursday): Max Effort Bench

Floor Press- (Comp Grip)
135, 185, 205x3
225x1
{Add SlingShot}
225, 245, 265, 285x1
3@300x1


Paused Bench Press- (Comp Grip / Flat-back)
135, 16, 185x5
{Add Slingshot}
205, 225x5
245x6

Standing Strict Overhead DB Press-
25s, 40s x 8
55s x 9

Tri Pushdowns- (M-Bar; Reverse Grip)
60, 80, 100, 120x10
(Close Grip)
30, 50, 70x15
90x20

Good workout; tris are shot from the last 3 bench sessions!

[Eric Adolph]

1/14/2012 (Saturday): Speed SQ

Speed Box Squats- + Titan Briefs & Belt
[+ 3 sets of Chains; ~+120]
{~14.5" Box}
5@240x2
{~14.0" Box}
5@240x2
{13.75" Box}
5@240x2
270, 300x1

Glute-Ham Raises-
1x12
1x10 + MiniBand
1x10 + MiniBand + 10 lbs
1x10 + MiniBand + 5 lbs + 3 w/o weight

Seated Cabled Rows- (Wider V Handle)
70, 100, 130x10
150, 170x8

Decline Situps- (+ weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x07 + 35 lbs

Strict Lat Pulldowns- (Wide / Neutral Grip)
70, 100, 130x8
140x6

Good workout; we just got some chains at the gym, so of course had to use them today. First time in over5 years; felt interesting, Lol. Most of the sets felt great when I took my time setting up and didn't let the chains throw me out of position. Felt like I could have hit another 50 or so lbs for a single, but just wanted to stick with speed/volume for the day.

[legosinmyegos]

AN is awesome, you should def come down, and do the meet as well ! ... I usually only pull singles, so the 1 reps was extra brutal! Lol

I wanna check it out before school starts up again, whens a good time at naturals to lift ?

Nice floor presses too, didn't look like the slingshot helped too much though, haha.

[Eric Adolph]

I wanna check it out before school starts up again, whens a good time at naturals to lift ?

Nice floor presses too, didn't look like the slingshot helped too much though, haha.

Saturday at 10:30am a bunch of us squat and pull; Monday night another group squats, and Friday night a bunch of guys bench. You can get a free week, so check it out each time!

Got about 25 lbs from the SS; doesn't really do much at the bottom, but helps in the transition a bit.
___________

Went to AC, so skipped speed bench this week, and pushed this workout back a day.

~14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135, 185, 225, 255x5
285, 315x1
330x3

Speed Sumo Deadlifts- + Belt Only
13@385x1
410, 435x1

Lat Pulldowns-
70, 110, 150, 170x8
190x12

Ab Machine-
70x20; 90x15; 110x8

Shoulder Horn-
15s, 25s, 35s, 45s x 8

Decent workout. Was hoping 330x3 would be a bit easier, but at least I hit what I wanted. Last cycle I hit 340x2, so hopefully next time off this box height it will be 345x2, Lol. Deads felt much better than last workout, and so did assistance. I'll prolly do some BS bench work on Friday and hopefully work up to a PR Squat single in briefs on Saturday.

[Eric Adolph]

1/20/2012 (Friday): Max Effort Bench

Bench Press- (Comp Grip)
135, 160, 185, 205x3
225x1
{Add SlingShot}
225, 245, 265x1
280, 290, 300x1
275x6


Incline DB Press
40s, 55s x 10
70s, 80s x 8

Rolling DB Extensions- (on bench)
20s, 30s, 40s, 50s x 10
55s x 12

Tri Pushdowns- (Rope)
30x20
50, 70x15

Good workout; tris were frigging destroyed after this. The 300 bench with the SS was surprisingly easy; would be nice if I didn't heave to waste half my energy getting the bar out of the rack, which is way too high and far behind me!

[Eric Adolph]

1/21/2012 (Saturday): Speed and/or Geared Squat - Had to skip
___

1/23/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ Doubled MiniBand]
5@120x3 (close grip)
5@130x3 (med grip)
5@140x3 (comp grip)
{Add SlingShot; Med Grip}
140, 160, 185x1
205, 225, 240x1



Standing Strict DB Overhead Press-
25s, 40s x 10
55s x 11

Tri Pushdowns- (M-Bar; Wide Grip)
40, 60, 80x15
100, 120, 130x10

Good session; blew through the speed triples and was pretty shot after. Still had really good speed on the singles with the SlingShot after. Only 240 slowed down slightly and was still pretty easy. Pounded out some assistance until my tris were done.

[Eric Adolph]

1/14/2012 (Tuesday): Max Effort SQ / DL

Conventional Deadlift- + Belt Only
135x8
225, 315, 405x1
410x8

Box Squat- (Close Stance) + Belt Only
[~12" Box]
135, 185, 225x3
250, 275, 300x3

Seated Cable Rows-
70, 100, 130,160x8
180x10

Ab Machine-
70x20
90x15
110x8 + 100x5 + 90x5

Mixed workout today. Deads felt pretty good; 410x8 is only 2 reps off my all-time best and I can't say I went all out on the 8 today. Not bad since the 410x8 was during a cycle I was really concentrating on conventional. Squats, on the other hand, were horrible. 2 weeks ago I did 295x5 pretty solid off this box. Was planning on at least 310x3 today, but all of the warmups felt so bad I was going to stop after the set with 275. Knocked out the triple with 300 anyway since at least it technically was more weight then last time. I guess I had too much rest this week from not Squatting on Saturday for the first time in months!

[CHASE TRUSNOVEC]

great training eric!!!

[Coke]

You are an all around amazing lifter man, make no mistake!

[Eric Adolph]

Thanks Chase and Coke!!
_____

1/27/2012 (Friday): Max Effort Bench Press

Bench Press- (Comp Grip)
135, 165, 185, 210x3
235x1
{Add SlingShot}
235, 265, 290x1
295, 300, 305x1
275x6


Decline Bench Press- (Med grip)
155, 185x10
205x8

Tri Pushdown- (Straight Bar; Med Grip)
50, 70, 90, 110, 130x10

Pretty good workout; was planning on doing floor presses, but the rack was in use so I just did regular full range benches like last week. Went 5 lbs heavier for a single, which felt relatively smooth, and did 275x6 much easier than last week, where I barley squeaked out the 6th. Ran through some decline really quick just to fry the tris more, and finished them with some push downs. Thinking about doing a meet on 2/11 if I have a decent squat workout tomorrow, so next week I'll have to get in my shirt finally. You'd think 320 in a Phenom should be fairly easy if I can do 305 in a SlingShot; we'll see! Lol

[Eric Adolph]

Squats- + Metal Briefs, Inzer Canvas Suit (straps up), & Belt
150x8
240x5
330x1
420x1
470x1
510x1
2 @ 540x1

Video of 510, and the 2 540s:


Glue-Ham Raises-
1x15
1x10 + MiniBand
1x10 + MiniBand + 10 lbs
1x08 + MiniBand + 10 lbs (+ a bunch with just band at end)

Seated Chested Supported Machine Rows-
135, 185x10
225, 245x8
265x10

Decline Situps- (+ weigh behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x07 + 35 lbbs

Lat Pulldown/Apart Machine-
135, 185, 205x8
235x10

OK workout. Apparently straps up on my suit doesn't do much except make the weight feel lighter at up the rack. 520 straps down was much easier than 540 with them up today, and I even tightened them up much more than usual. My positioning also seemed a bit off; getting bent-over in the hole a bit. I think this is from not having knee wraps on; let's hope so. Also need to do more band/chains stuff to get rid of that mid-range sticking point. Used to suck out of the bottom and get stronger as I got higher; not so much anymore.

[ehubbard]

Eric - Do you know if there is a printable version of the meet app laying around somewhere. WPC site doesnt have the app up. Thanks!

[legosinmyegos]

haha, I squatted in that monolift when I checked out the gym on saturday.

I walked the lifts out anyway though because it felt so "wrong".