Eric's Lifting Journal - Back At It

[Coke]

Good work with the pulling bro!

[Eric Adolph]

Good work with the pulling bro!

Thanks Coke! Hopefully working in these sumo black pulls will help my form and mid-range strength!

___________

4/27/2012 (Friday): Max Effort Bench Workout

2-Board Press- (Comp Grip)
[+ Doubled MiniBands]
135, 185, 205x3
220x1

{Add SlingShot}
245, 260x1
275xM

1-Board Press- +Inzer Phenom Shirt
225, 250x3
270, 280x1

4-Board Press- (Med Grip / Flat-Back]
135x15
225x11
245x6 (or 7)

First time using bands and boards in forever! I did a ton of grinding this workout - the heaviest triple of each exercise was a grinder, the 275 I missed I only got a slight tap on and the rest of it was massive grinder, and the 280 on the 1-Board was a max grinder. Hopefully this will mean less grinding when the bands on not on the bar next week, Lol. Finished off with some high-rep some boards to kill the tris.

[sandman24]

looked great last night, dude. august feels like it's a year away lol

[Eric Adolph]

Video from Last Bench Workout:



__________

4/28/2012 (Saturday): Geared Squat Workout

Horrendous day. Every rep I did was out of position and high. Stopped at an ugly 510 before I killed myself and just did come light cleans, front squats, and rotator work. Being we usually only have two-three people on this day lately, I'm just going to his speed work for the foreseeable future and hope it eventually has some type of carryover.

[CHASE TRUSNOVEC]

great shirt work big homey!!!

[Eric Adolph]

great shirt work big homey!!!

Thanks Chase! Shirt stuff finally seems to be coming around!!
_____

5/1/2012 (Monday): Volume Bench Workout

Bench Press- (Med Grip)
135, 165, 195, 215x5
230x5

{Add SlingShot}
225, 250x1
265x8

[u]Strict Standing Overhead Press{/u]- (Close Grip)
45x12
95, 115, 135, 155, 165x1
175xM

Rolling DB Extensions- (on bench)http://www.wannabebig.com/forums/new...6575&noquote=1
25s, 35s, 45s x 15
55s x 10
65s x 8

Pretty good session; 230x5 is literally half my best amount of reps with that weight/grip, but it was easier than last week's 225x5, so I'll take it, Lol. 265x8 with the SlingShot was pretty solid too; mainly had to stop because I was using a bent bar that was rolling in my hands. Overheads sucked, but my shoulder feels banged up; must remember to skip them next week!

[sandman24]

who needs to strict press anyway! good extra work, man.

[Eric Adolph]

5/2/2012 (Tuesday): Max Effort SQ/Speed DL

14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
135x5
185, 225, 255, 285, 315x1
330x3
330x2

Speed Sumo Deadlifts- + Titan Briefs & Belt
15@335x1
365, 395x1
3@425x1

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

Ab Machine-
70x20
90x15
100x12
110x8

Squats didn't feel heavy, but for felt like crap. Was aiming for 330x4, but only got 3 do to good-morning the 3rd rep, and when I took it again it was even worse. Deads felt pretty good; hopefully form is starting to come around. Felt a bit shot so just did a couple of things for assistance

[Eric Adolph]

5/5/2012 (Friday): Max Effort Bench Workout

1-Board Press- (Comp Grip)
[+ 130 lbs of Chain]
45, 95, 135, 155x3
170x2 -- PR double
185x1 -- PR single
190xM

{Add SlingShot}
205x3
225x1

{Add Inzer Phenom Shirt}
185x3 (rep 1 on 2-board; rep 2 on 1-board; rep 3 to chest)
205x3 (reps 1&2 on 1-board; rep 3 to chest)
230x1 (1-board)
255x1 (1-board) - PR


Tris: bunch of sets of 20s on various pushdown movements

Solid training session; hit some decent numbers and also got a lot of volume in. Feels like I am getting used to pushing further through heavier accommodating resistance before it can really kick in; as opposed to the last time we did this and it caught me just a few inches off the boards. This time I was able to get passed that spot much easier, even on the PRs, and do my grinding where my leverages and strength are better. Hit some strong raw PRs, then got some extra work in with the SlingShot for the first time with this setup. Moved onto some work in the shirt; made the few couple of sets harder by pulling out the boards during the triples and forcing the weight to touch. Didn't tweak the shirt at all and still hit a PR, although it was a real grinder.
__________

5/5/2012 (Saturday): Geared SQ Workout ... Skipped; Too Much Work to Do

[Chris Rodgers]

Nice to see you get more than 5 lbs out of your shirt for once lol. Is that $15 per month deal still goin on at all Sauced gym?

[Eric Adolph]

Nice to see you get more than 5 lbs out of your shirt for once lol. Is that $15 per month deal still goin on at all Sauced gym?

Too bad its cause my raw bench is down and not because my shirt bench is up, Lmfao.

Yup, deal is on!

[CHASE TRUSNOVEC]

nice pr's all around big E!!!

[Eric Adolph]

nice pr's all around big E!!!

Thanks Chase! Bench strength seems to be coming back slowly but surely!!
______

5/7/2012 (Monday): Volume Bench Workout

Bench Press- (Med Grip)
[+ Doubled MiniBand]
45, 95, 135x5
165, 185x5

{Add SlingShot}
225x1
225x8 (miss 9 at top)
225x8

Incline DB Press-
40s, 60s, 70s x 8
75s x 9

Incline Tate Extensions-
20s, 25s x 20
35s, 40s, 45s x 10

Pretty good session; third volume workout (instead of speed) in a row, and the first with bands. Usually bands take about 50 lbs off what I bench, so I wanted to hit what would be about the equivalent of 235x5 straight weight; so 185x5 worked out perfect. The last few times I worked up singles in the SlingShot after speed work, 225-240 felt crappy, so felt great to hit to sets of 8. I was fried after this, but still manged some decent weight on the incline, and then just burned out with the Tates.

[Eric Adolph]

5/8/2012 (Tuesday): Max Effort SQ/DL

Conventional Deadlifts- + Belt Only
[+ Doubled MiniBand]
{Sets @ Weight + (Chain Weight) x Reps
3@135 + (050) x 3
3@135 + (090) x 3
3@135 + (120) x 3
185 + (120) x 1
205 + (120) x 1
225 + (120) x 1
245 + (120) x 1
(Last Set Video):



Tried some geared sumo block pulls here but my gear was fitting all screwed up since the gym was really humid. Stopped after 405.

Pause Squats- (Close Stance) + Belt Only
150, 200, 220, 240x1
255x8

Chest Supposed Rows-
45, 70x10
90x8
115x12+

Ab Machine-
3x20

Was real annoyed I screwed around with my gear for like an hour and basically got nothing done. Good thing I had done conventional stuff beforehand. Just did some quick assistance.

[Eric Adolph]

5/11/20120 (Friday): Max Effort Bench

3-Board Press- (Comp Grip)
[+ EliteFTS Short MiniBand]
135, 165, 185x5
205, 225x3
250x1

{Add SlingShot}-
275, 300x1

2-Board Press- + Inzer Phenom Shirt
[+ EliteFTS Short MiniBand]
225, 225x3
285, 315x1

Tri Pushdowns- (M-Bar; Wide Grip)
60, 80, 100, 120,140x10
{Reverse Grip}
60, 80, 100x20

First time using the short minis; and they felt real good - good bottom-end tension and a good enough loading pattern to make most of the ROM feel pretty equal. I think I did pretty good on everything; even if the bands were 40 lbs at the bottom, each lift would have been more at the bottom than I have done straight weight lately - both raw and shirted. Nothing was a complete max effort either - heavy straight weight next week so figured I'd leave something in the tank! Video soon.

[Eric Adolph]

Video from above bench workout:

[Coke]

Quite the workhorse Eric, stellar lifting indeed!!

[Eric Adolph]

Quite the workhorse Eric, stellar lifting indeed!!

Thanks man; pounding the volume seems to have my bench coming around!!
____

5/12/2012 (Saturday): Speed SQ Workout

Safety Squat Bar Box Squats- + Titan Briefs & Belt
[+GreenBand]
~14.5" Box
5@230x2

~14.25" Box
6@230x2

~14.00" Box
5@230x2
255, 275, 290x1
310x1 -- PR


Safety Squat Bar Seated Good Mornings-
{Hands Outside}
60, 110, 130, 150, 160x5

{Hands Inside}
110, 120, 130, 150, 170, 200x1 (not near a max, just testing hand position)

Glute-Ham Raises-
1x10
1x8 + 10 lbs
1x8 + MiniBand
1x6 + 2 MiniBands

Lat Pulldowns- (Overhand)
70, 100, 120, 140x8
150x10

1-Arm Rear Delt Machine Flies-
70, 100, 130, 160x10

Decline Situps- (+ weight behind head)
1x8 + 10 lbs
1x8 + 25 lbs
1x7 + 35 lbs

Hammer Chest-Supported Rows-
[+ 2 Doubled MiniBands]
45, 95, 115x8
135x10

Much better session than I expected! Last time I did the SSB with Green Bands, I had a lot of trouble with 285 and didn't even try 305 for a PR. This time 290 was so easy that I took 310, and that wasn't much harder. Pretty should I could have at least tied my PR done with my competition briefs (330). Decided to leave some in the tank, though. Played with some seated GMs; which really tore up my abs! The next day I could tell it really hit mu upper-back good too. The only thing that sucked was GHRs, but after all those Squats and GMs, I guess my hams were just shot. Still got some good other assistance work in, though. We had elite Highland Games athlete, Kerry Overfelt, lift with us the night before and got to see him do some insane lifting. He is big on doing rows with bands, which seemed like a great idea, so I immediately stole it, Lol - Doubled some mini-bands behind a row machine, and around it's handles. Was getting good tension right from the initial pull, and ended up using about 150 lbs less than usual. Will work with different variations of this week; you really have to explode to get through the last few inches of the ROM - very cool.

http://www.bluecollarbarbell.com

[Eric Adolph]

5/14/2012 (Monday): Speed and/or Volume Bench Press: Skipped

5/16/2012 (Wednesday): Max Effort SQ / Speed DL

~14" (5 Blocks) Box Squat- + Belt Only (Med Stance)
135, 185x3
225, 255, 285, 315, 335x1
350x2 (ties PR)

Speed Sumo Deadlifts- + Titan Briefs & Belt
12@355x1
390x1
2@425x1

Seated Cable Rows- (Overhand; Med Grip)
70, 100, 130x10
160x8
190x10

Ab Machine-
070x20
090x15
110x10

Had to move this workout from Tues to Wed, so didn't do much. I thought my PR double on this box was 345, do I hit 350 ... only to find out later on that it was just a tie. Guess I am doing another round of these heavy before I go back down; to bad, cause the second rep was ugly as hell!

[Eric Adolph]

5/18/2012 (Friday): Max Effort Bench Workout


1-Board Press- (Comp Grip)
135, 185, 215x1
240, 260x1
275x1 -- PR

{Add SlingShot}
295x1
315x1-- PR

Bench Press- + Inzer Phenom Shirt
275x3
300, 325x1

4-Board Press- (Med Grip)
225x10
245x5
265x6 (miss 7)

Ok day; was feeling a little out of it for some reason, so can't complain with hitting some PRs. Got the 275 1-board movig pretty good, but it floated back into a weird position - luckily I managed to grind it out. 315 with the SlingShot was nice and solid. Plan was to hit 335 full range in the shirt after that, which would be a PR, but I got all screwed up on the 325 - bench was in a weird position and I ended up kind of rolling to the right while pressing the weight - my left shoulder/scapula even came off the bench. That messed with me, and I was tired, so just cut it there and did some 4-board work.

[S_Lusterino]

I see youuuu

[CHASE TRUSNOVEC]

great pr's big E...keep'em comin

[sandman24]

you were probably smart to shut it down, but you've definitely got a shirt pr in you.

[Eric Adolph]

Thanks guys! No reason I shouldn't hit a shirt PR, all my lifts are up, and my shirt form feels much better than every. Looking at the vid, 300 was real fast and the 325 moved good and just had to waste energy keeping my body and the bar even - at a spot where the weight usually isn't hard. Also picked my head up a little early; need to weight to the shirt binds up more. Here's the video:



And don't forget to regular visit http://www.BlueCollarBarbell.com

[Coke]

Wow man, very nice on the bench!