Eric's Lifting Journal - Back At It

[Eric Adolph]

This is obvious man, making it happen, doing great!!

Thanks man; feel great too!
_____

4/6/2012 (Friday): Max Effort Bench Workout

Bench Press- (Comp Grip / Flat-Back)
135, 160, 185, 205x1
225, 240, 250, 260x1
225x7 (miss 8)

Floor Press- (Med Grip)
[+ 80 lbs of Chain]
45, 95, 135, 165x5
185x4 (miss 5)

3-Board Press- (Close Grip / Flat-Back)
135, 165, 195x8
225x7 (miss 8)


Tri Pushdowns- (M-Bar; Med Grip)
60, 80, 100, 120, 140x10
{Reverse Grip}
60, 80, 100x15

Forgot my bench shirt!!! So, did variety of things raw trying to hit each part of my ROM. Also went flat-back on everything to give my back a break. Felt relatively strong, and got some good volume in. My raw #s are still decently off what they used to be on the bench, but I think my training the last two months has slowly but surely been pushing both my raw and shirted strength up a bit. Next week I'll probably hit a raw 3-board and a shirted 2-Board. If I can get close to 315 on the 3Board and 355-365 on th3 shirted 2-Board,it will be a very good sign!

[CHASE TRUSNOVEC]

awesome bench work all around dude...everything looked solid! GOD BLESS HOMEY!!

[Eric Adolph]

4/7/2012 (Saturday): Speed Squat

Speed Box Squat- + Titan Briefs & Belt
[+ EliteFTS BlackBand; Doubled Around Mono + 2 Boards; ~ +200]

{~14.50" Box}
5@200x2

{~14.25" Box}
5@200x2

{~14.00" Box}
4@200x2
** Un-racked the 5th set here and must have rounded it out of the mono a bit too much because something seized up in my back; felt like I got stabbed - almost fell down. Manged to hold the weight, but could not even lean forward to re-rack it. Took a few minutes to even be able to stand up. Stretched it out for like an hour but it still hurt like hell all over. Was able to do some assistance, as long as I kept my back arched.



Seated Cable Rows- (W-Bar)
80, 100, 120, 140, 160x8
160x10

Glute-Ham Raises-
1x8
1x8 + 10 lbs
1x8 + 20 lbs
1x8 + 30 lbs
1x10 + 25 lbs + 10 (bodyweight only)

Hammer Hi-Row-
135, 185, 225, 255, 275x8

Situps on Glute-Ham Machine- (+ weight behind head)
1x8 + 00 lbs
1x8 + 15 lbs
1x8 + 25 lbs
1x8 + 35 lbs

1-Arm Rear Delt Fly machine-
70, 100, 130x8

[sandman24]

rest up, man. hopefully it doesn't take long to come back from that. lot of tension on those bands lol

[Eric Adolph]

rest up, man. hopefully it doesn't take long to come back from that. lot of tension on those bands lol

Remind me to tighten my belt next time, LOL.
____

4/9/2012 (Monday): Speed Bench = Skipped

4/10/2012 (Tuesday): Max Effort SQ/DL

Sumo Deadlift- + Inzer Canvas Suit, Metal Briefs, & Belt
[+ 40 lbs of Chain]
135, 225x1
2@315x1
315x1 (add briefs)
315x1 (add suit, straps down)
365x1
405x1 (straps up)
455x1
505x1
530x1


Dimel Deadlifts- + Belt Only
135, 225, 275x15
325x15 (well, 14.99; was so shot I couldn't actually straight my legs completely out, Lol)

Ab Machine-
200x20
2@190x20

Pause Squat- (Close Stance) + Belt Only
135, 185, 225x1
225x10

Chest Supported T-Bar Rows- (Overhand)
70, 160x5
160x12

After Saturday's back incident I had no clue what I would be able to do today. It was supposed to be heavy conventional today, but I was not even going to attempt that. Back even felt a little awkward pulling sumo at first, but after a few singles with 315 and the chains I felt good. The plan was to pull 500 with the chains; but it was easier than expected so I went to what my meet PR is, 530. Had to grind it out, but that still had to be at least 545 right off the floor since the chains are draped over the bar. Besides fixing up my form, I need to find a tighter gear setup because I pulled my canvas off in 10 seconds. After that, I gave some Dimel deads a shot to try and get some kind of conventional work in. It sucked getting the bar off the floor, but the exercise itself didn't seem to bother anything. They beat the shit out of me, so I took a break to do abs before squats, haha. Didn't think it would be a great idea to sit on a box, so hit up some pause squats for the first time in forever. Went pretty good considering I was half-dead by that point; all reps pretty much ass-to the floor with solid pauses. I'll pull speed sumo next week and then see if I can hit some kinda conventional the week after.

[Coke]

Super deads Eric, major props!

[lennyspero]

Awesome job. Expecially after a off week

[Eric Adolph]

Thanks guys; hopefully the pull will keep creeping up!
____

4/13/2012 (Friday): Max Effort Bench Workout

3-Board Press- (Comp Grip)
135, 185, 225, 255, 275x3
290x1
305xM

2-Board Press- +Metal Pro Shirt
275, 300x3
325x1
350xM

Tri Pushdowns- (^ Bar)
60, 80, 100, 120, 140x10
{Rope}
40, 60x15
80x20

DB Press- (Palms Facing; Paused)
50s x 12

Crappy day. Did some 3-Board work for raw max effort for the first time in forever, and it's even farther off my all-time PRs than my 1- and 2-Boards are. 290 was easy, but I couldn't even break 305 off the boards. Then everything on the 2-Board with the shirt just felt heavy. I hit 345 last meet cycle so I had to give 350 a run, but it stalled a few inches off the boards and I needed a touch of help to keep it going. Just did some volume assistance work in the last 15 mins I had. Might repeat this whole workout next time, but with the Phenom shirt for the 2-Board.

[CHASE TRUSNOVEC]

that was an awesome pull eric!!!! seriously dude!!!

[Eric Adolph]

that was an awesome pull eric!!!! seriously dude!!!

Thanks Chase; surprised myself a bit too! Lol. We gonna see you soon down at AN?
____________


4/14/2012 (Saturday): Geared Squat Workout

Squats- + Inzer Canvas Suit (straps down), & Metal Briefs, & Belt
150x8
240, 330, 420x1
470, 510x1
530xM

Lat Pulldowns-
80, 100, 120, 140x10

Bent-Over Barbell Rows- (Bench Grip)
135, 185, 225x5
250, 275, 300x5

Glute-Ham Raises-
1x8
1x8 + 10 lbs
1x8 + 20 lbs
1x6 + 30 lbs (+ 1x5 + 10 lbs) + (1; BW)

Decline Situps- (+ weight behind head)
1x15 (+ 00 lbs)
1x10 (+ 25 lbs)
1x08 (+ 35 lbs)

Shoulder Horn-
15s, 25s, 35s x 8
45s x 6

Friday night's crap bench workout kinda spilled into Saturday morning, Lol. Maybe I was a little lighter than usual cause it felt like my gear fit extra lose and I was even able to clip my belt pretty easily myself. I meant to move it in a notch but forgot; oops! It ended up scrwing me, as I got a little forward squeezing the 530 into the hole and couldn't quite get back into position after I pushed it about half-way. Oh well, should be able to get it pretty solid next time if I don't do anything dumb.

[sandman24]

well at least deadlifts went well last week. you'll bounce back in everything else. still plenty of time. plus the 510 was awesome.

[CHASE TRUSNOVEC]

love your attitude dude....i think the first full power meet i did i forgot to clip my belt on the last set lol......money is tight right now, i want to come but its tought financially...soon i would defintley like to get down there for sure

[Eric Adolph]

love your attitude dude....i think the first full power meet i did i forgot to clip my belt on the last set lol......money is tight right now, i want to come but its tought financially...soon i would defintley like to get down there for sure

Same thing happened to Peter C at an APF Nationals! Lol ... At least you got it out of the way at your first meet, rather than on a PR attempt at a big meet later on

Do you usually get a day pass when you come down, or have you ever been a member? Recently they started $15/month for new members; much better than a $10 day pass!
______________________

4/16/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ EliteFTS Doubled MonsterMiniband]
5@110x3 (close grip)
5@120x3 (med grip)
3@130x3 (comp grip)

{Med Grip Singles)
145, 165x1

{Add SlingShot}
190, 205, 215x1

Standing Strict Overhead Press- (Close Grip)
45x10
95, 115x1
135, 145, 155

Incline Tate Extensions-
15s, 25s x 15
35s, 45s x 12

Tri Pushdowns- (M-Bar; Close Grip)
40, 60, 80x20
100x15

Ok session - My work gym has one normal bar, and it went from bent to un-evenly bent. This didn't make my right-pec feel to good by the time I was done with my speed triples. Felt better with the SlingShot on, but 215 still didn't feel too good -- good thing I didn't try and give it a good pause or I may have had a problem, Lol. Got some good volume in after, at least. Glad Friday's plan was nothing below a 2-Board!

[Eric Adolph]

4/17/2012 (Tuesday): Max Effort SQ/Speed DL

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

Speed Sumo Deadlifts- +Titan Briefs & Belt
135x8; 225x1
15@315x1
2@365x1
2@405x1

Seated Cable Rows- (Overhand, Close Grip)
80, 110, 140x10
170, 200x8

Ab Machine-
070x20
090x15
110x08

Salvaged this to being an ok workout from an almost disaster. I had to squat with a bar that was shorter, thicker, and had a ton of smooth right where it sits on my back. When I did my last warm-up with 315, it felt so crap I thought I would be lucky to get 3 on the work-set instead of the planned 6. At least I managed to get 5, even though that blows. Hit a ton of speed deads after; worked a lot on my setup which felt really good - now just have to try it with a deadlift bar, where this is more slack to pull out of the bar. Was feeling shot, and a bit beat up, so just did some basic assistance.

[CHASE TRUSNOVEC]

solid work brotha all around....we usually get a day pass...yeah i think i saw shawna posted that...definitely something to think about for sure

[Eric Adolph]

solid work brotha all around....we usually get a day pass...yeah i think i saw shawna posted that...definitely something to think about for sure

Like Nike would say, Just Do It
_____________

4/20/2012 (Friday): Max Effort Bench

3-Board Press- (Comp Grip)
135, 185, 225x5
250x3
275, 295x1
300xM
{Add SlingShot}
315, 335, 345x1

2-Board Press- +Inzer Phenom Shirt
275x3
315, 335, 350x1


Re-did the same workout I did last time, since I sucked. Had a rough week though, and thought it might end up going worse, Lol. Went pretty good overall tough. Last week I hit an easy 290 3-Board and missed 305, this week I hit 295 pretty strong, but missed 300, Lol. Did a few more singles with the SlingShot just to get some more volume in at the spot since right off at the 3-Board seems to be my overall weak point. For the 2-Boards, I went back to the Inzer Phenom that I used last meet, instead of the Metal shirt I've been using in training. Seems to work better, despite how bad I benched in the meet with it. Hit 350 pretty solid, which I missed last week. I'll still alternate which shirt I use in training, just to the crappier one makes me work harder, and I don't wear out the better one, Lol.

[sandman24]

knew you'd bounce back. 350 was a smoke show!

[Coke]

Wow dude, huge day on the bench.

[Eric Adolph]

knew you'd bounce back. 350 was a smoke show!

Thanks man! More like a "smooth show", but I'll take it, LOL.

Let's do some damage with band stuff this week!

[Eric Adolph]

Wow dude, huge day on the bench.

Thanks Coke! Felt good to push through on a day I didn't feel near 100%!!
_________________

4/21/2012 (Saturday): Speed SQ Worlout

Safety Squat Bar Box Squats- + Titan Briefs& Belt
[+GreenBand]
~14.5" Box
5@225x2

~14.25" Box
5@225x2

~14.00" Box
5@225x2
245, 265, 285x1

{+Metal Briefs}
285, 305, 320, 330x1

{Back to Titan Briefs}
240x5


Glute-Ham Raises-
1x8 + 00 lbs
1x8 + 10 lbs
1x8 + 20 lbs
1x8 + 25 lbs (+ a bunch with 10 lbs and then just bodyweight)

Seated Cables Rows- (Wider V-Handle)
090x15
120x12
150x10
170x10

[u]Cybex Lat Pulldown{/u]- (Neutral Grip)
135, 185, 225x10

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x10 + 25 lbs
1x05 + 37.5 lbs (+ 8 @ 10 lbs)

1-Arm Rear Delt Machine Flies-
80, 110, 140, 150x8

Pretty good workout. Hit most doubles pretty solid and the singles weren't too bad. I hit a massive grinder 300 the last time I did this, and if would have tried 305 this time It would have been even worse if I managed to make it. Wanted to over-load more so I put on my tighter briefs and I banged out a few more singles. Then did a down set with the loser gear just to finish things off. Pounded out some assistance and that was that. Hopefully some free squats in the suit next week!

[Eric Adolph]

4/23/2012 (Monday): Volume Bench Press Workout

Bench Press- (Med Grip)
135, 165, 185, 205, 225x5
{Add SlingShot}
225x1
250x9 (miss 10; hit rack near top)
250x10

Strict Standing Overhead Press- (Close Grip)
45x8
45, 95, 115, 135x1
145, 155, 165x3

Incline Tate Extensions-
20s, 25s, 30s x 15
40s x 12

Was kinda pissed at my raw bench at first, but then realized I haven't gone med grip in a long while so hopefully it's 3 reps being my comp grip, Lol. Did a couple of sets of 10 with the SlingShot to pound the tris some more, and then some solid triples on overheads. This took a lot longer then expected, so just banged out one high rep tri movement and got the hell out of there to go watch the Rangers in Game 6 !

[Coke]

Rugged and raw SSB squats with bands, make no mistake - very nice with the pressing sets as well.

[CHASE TRUSNOVEC]

tenacious squatting eric!!

[sandman24]

when in doubt just use tighter gear! strong stuff, dude.

[Eric Adolph]

Thanks guys; he SSB and bench pressing in general are usually two things that kick my ass pretty good, Lol
_____

4/25/2012 (Tuesday): Max Effort SQ/DL Workout

Conventional Deadlift- +Belt Only
[+ Quaded MiniBand and Slight Deficit]
3@135x3
3@185x3
3@225x3
255, 285, 315x1
335x1

Sumo Deadlift Block Pulls- + Inzer Canvas Suit (straps down), Metal Briefs, & Belt
[+ ~4" Block Under Plates]
315x3 (raw)
315x1 (briefs)
405x1
405x1 (suit)
455x1
505x1
530x1
555xM
555x1

Pause Squats- (Close Stance)
150, 200, 220x1
240x10

Chested Supported Hammer Rows-
135, 185x10
205, 225x8
245x10

Plate-Loaded Ab Machine-
00x10
25x10
50x10
75x15

Was a slow day at work so I managed to get out early and make it too All Natural Gym! Started some things off with some conventional pulls with quaded miniBands on the Jump Stretch platform;a bunch of speed triples, follow by some heavy singles. 315 felt pretty rough, so was happy with making 335 pretty smooth. Even the small deficit using the platform makes this much more difficult, since my forms sucks even worse than normal. Wanted to play around with my canvas some more with my sumo, so decided to pull with the plates on ~4" blocks. This was a very awkward movement; was a pain to find the right starting position, and very hard to get initial drive off the blocks. I slammed 455, and thought I'd be good for close to 600, but then I barley made 505. Tried 530 anyway it felt pretty easy, and then I missed 555 without moving it very far. Took it again and managed to grind it out. The suit seems to work better straps up, so hopefully I can hit 575ish when I try it like that. I'll also probably knock it down to a 3" mat too. Finished up with 240x10 on close stance pause squats; 15 lbs more than a few weeks ago, and had a few left in the tank. Next week will just be a box squat and speed sumos to take it easy; but hopefully heavy squats this Sat!