Eric's Lifting Journal - Back At It

[Eric Adolph]

5/19/2012 (Saturday): Medium-Gear Squat Workout

Safety Squat Bar Low Box Squat- +Metal Briefs & Belt
[~13.75" Box]
150, 200, 240x1
265, 290, 315x1
345, 365, 385x1
405x1



Power Cleans-
135, 145, 155, 165x1 (a bunch of singles at each weight)
175x5
2@175x1

Front Squats-
135, 155x1
175x5

DB Rows- (+ Mini Bands Doubled Around DB Rack)
30s x 8 + 1 Mini
45s x 8 + 1 Mini
45s x 8 + 2 Minis
60s x 10 + 2 Minis

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x10 + 25 lbs
1x08 + 35 lbs

Lat Pulldowns- (UnderHand)
120x10

Glute-Ham Raises-
1x15 + 15 lbs

Got some good work in on this day. Haven't done the SSB without bands any time lately, and also used a lower box than any of the 3 that use on my speed day - so not exactly sure how good the weight was. Hit some cleans and front squats to get some different kind of assistance work in - probably going to work that stuff in every 2-3 weeks or so. Was running out of time, so ran through the rest of the stuff real fast but got good work in on all the movements none-the-less.

[Eric Adolph]

5/21/2012 (Monday): Volume Bench Press

Bench Press- (Med Grip)
135, 160, 185, 205x5
225x1
3@235x5

Rolling DB Extensions- (on bench)
25s, 35s, 45s, 55s, 60s x 10

Tri Pushdowns- (Straight Bar; Med Grip)
50, 70, 90, 110, 120x10

This was supposed to be a Speed workout, but my right pec felt a little tweaked when warming up, so decided to do some volume instead. 235 for 5 reps was the most I've done with my Med grip in a while, so I was real happy to be able to bang out 3 sets of it. Was pretty shot after do just hit a couple of tri movements. Full range raw seems to be getting stronger from all the raw board work I've been doing; much better bar acceleration as the bar goes up.

[Eric Adolph]

5/22/2012 (Tuesday): Max Effort SQ/DL

Sumo Deadlift- + Inzer Canvas Suit, Metal Briefs, & Belt
[+ 120 lbs of Chain]
135, 225, 275, 315x1 (raw)
315x1 (+ Briefs)
315x1 (+ Suit, Straps Down)
365x1
415x1 (+ Straps Up)
455x1
470xM


Dimel Deadlifts-
135, 225, 285x10
335x15 -- PR

*Tried to do some pause squats at this point but my groin was so tight I could barely get down in a normal position even after doing a bunch of singles, so played it safe and moved on.

Plate-Loaded Chest-Supported Row-
45, 70x10
90, 115x8
135x10

Lat Pulldowns- (Overhand)
100, 130, 150x8

Hoist Ab Machine-
35, 70x10
95x9

First time using a lot of chains sumo; last time I only used 40 lbs and was able to grind out 530 with the chains. Using 120 lbs of chain really kicked my lockout's ass. Everything 365 and up I could really feel kick in at the knees all of a sudden. 455 was pretty strong, but I could feel I really had to strain the last three inches to finish it. I got 470 moving even better than expected, but it just died in the middle of my knees and I couldn't squeeze through it. Did some high-rep Dimels after, which really kicked my ass; upper back was fried after. Apparently my groin was too because I had to bail on my pause squats. Got a few more things in just to try and make up for it.

[Coke]

Beastly stuff bro, ridiculous with those chains!

[CHASE TRUSNOVEC]

great pullin eric...crazy lower back strength!!

[Eric Adolph]

Thanks guys, hopefully those chains will have a decent carry-over to my regular pull !
____

5/25/20120 (Friday): Max Effort Bench Press

Floor Press- (Comp Grip)
135, 185, 210, 230, 250x3
260x1
280x1 -- PR

{Add SlingShot}
280, 295x1
310x1 -- PR

Paused Bench Press- (Comp Grip / Flat-Back)
135, 165, 185x5
2@205x8

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

Seated Cable Rows- (Overhand / Med Grip)
[+ Doubled MiniBand]
60, 90x10
120, 140x8
160x6
130x12+

Ab Machine-
70x20
90x15
110x12

Knew I had a reallly busy day in front of me, so did this workout by myself at 7:30am. Hit some solid floor press PRs with nice long pauses at the bottom. Then did some good pause benching too. Going to condense Saturday's and Tuesdays workout into Monday (heavy SQ and DL), so also hit some upper back and abs today. Loving adding bands to rowing movements!

[sandman24]

strong floor presses. tris are definitely getting stronger.

[Eric Adolph]

strong floor presses. tris are definitely getting stronger.

Slowly but surely the bench is coming around!
_________

5/28/2012 (Monday): Geared SQ Workout
{Moved Saturday back 2 days to today; which will eliminate ME SQ/DL on Tues - but will do Speed Bench + general assistance then}

Squat- {+ Metal Ace Briefs & Belt}
145x8
195x3
285, 335, 385, 425x1
465x1 {+ Inzer Gripper Wraps}
505xM

Had Memorial Day off from work, so combined my Saturday and Tuesday workout into today (besides the fact that there was no time to DL or do assistance, Lol), so I could train with our Blue Collar Barbell guys! This was my first time doing a heavy free squat with any kind of gear in a while, so I had no idea what to expect. Also, Sandy came though with a pair of Ace briefs for me, that he used when he was a weight class or two lighter. Fit about the same as my other briefs, but were thicker and better material so went with those for the session. Original plan was to hopefully try 485 for a briefs/wraps PR, but 425 felt so good without wraps that I went heavier than planned on the first set with wraps. That felt about the same so went for an all-or-nothing attempt at 505. Put it to good depth and actually got it moving better than expected. Unfortunately I didn't lead with my head enough and got pretty forward with it and couldn't recover. Kind of annoying since I have been doing a lot of SSB work; but pleased with how things went overall, especially considering the lack of real squat training since my last meet.

Squat video soon; for now check out http://www.BlueCollarBarbell.com

[Coke]

Totally impressive squat day.

[Eric Adolph]

Totally impressive squat day.

Thanks man; here's the vid of the last few sets:

[Eric Adolph]

5/29/12 (Tuesday): Speed Bench Press + Speed DL


Speed Bench Press-
[+ EliteFTS Doubled MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
5@145x3 (comp grip)

Add SlingShot (All med grip and paused)
165x3
185x3
205x3

Conventional Deadlift- + Belt Only
135x8
225x1
15@315x1
2@345x1
375x1
2@405x1

1-Arm DB Rows-
[+1 Doubled MiniBand]
35s, 50s, 70s, 80s x 8

Steep Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x8 + 20 lbs
1x8 + 25 bs

Incline Tate Extensions-
20s, 30s, 40s x 10
50s x 9

Only squatted the previous day, and tried to do a bit of everything today. Speed bench was surprisingly fast even thought I went slightly heavier than usual. Overall explosion and tri strength is definitely coming back. Smashed all 15 sets and then did 3 easy paused triples with the SlingShot. This was a day closer than suual to ME bench, so left it there and just did some extensions at the end.

Hadn't planned on DLing, so I didn't have my Chuck's. Pulled in my regular sneakers which felt awkward as fell. 315 was still easy enough for light speed work, although the singles after didn't feel so great. Just wanted to get some work in, so whatever. Some mid-back and abs after, and I felt like I got enough accomplished.

[Eric Adolph]

6/1/2012 (Friday): Max Effort Bench Press

2-Board Press- (Comp Grip)
[+ 130 lbs of Chain]
45, 95x5
135, 155x3
175x1
190xM

Add SlingShot
205, 225x1
230xM (needed like an ounce of help, so very close, but not quite)

Add Metal Pro Shirt
185, 210, 235, 250x1
260x1

Chaos Bench- (Med Grip / Flat Back)
[All weights hanging from bands]
145x10
145x12
165x8
165x <8 (not sure exactly, but I tried to go to fast and had to be stabilized on a few reps, Lol)

Rough day to say the least. Was thinking that, being 1 board higher, I should try to beat my 1-Board with chain PRs by a decent amount, but when warming up I realized I should hope to just beat it by 5 lbs. 175 felt solid, but missed 190 pretty bad even though I got it moving. Added the SlingShot and tied my 1-Board PR and some how missed a 5 lbs jump to beat it. Was going down to a1-Board when I added the shirt, but that felt all messed up so I just stuck with the 2-Board. Ended up grinding out 260 with the chains, which was at least 15 lbs more than my 1-Board PR with the same shirt (and 5 lbs over with my best shirt). Tried out some Chaos Benching after and that was really interesting. Much harder than I though it would be; besides working stabilization, it was also a great tri movement. So, at least I got a lot of work in; next week will be better.

[Coke]

Fine day on the bench.

[sandman24]

way to fight back. the 260 was awesome.

[Eric Adolph]

Thanks guys; glad I was able to manage something decent by the end!!

_____

6/2/2012 (Saturday): Hybrid (Some Gear + Max Effort) Squat

Squat- +Metal Ace Breifs
[+ GreenBand - Outside Plates]
150, 200x3
240, 290x1
330, 380x1
400x1 -- PR


Front Squats-
135, 150, 165x2
175, 185, 195x2
200x2

Power Cleans-
3@135x1
150x1
2@165x1
175x1
185x1

Chest-Supported Hammer Rows-
135, 185, 225, 255, 275x8

Glute-Ham Raise-
1x10
1x10 + MiniBand
1x8 + MinBand + 10 lbs
1x8 + MinBand + 15 lbs
1x12 + MinBand

Decline Situps- (+ weight behind head)
1x12 + 10 lbs
1x10 + 25 lbs
1x05 + 35 lbs (shot!)

Real good workout! Squatted heavy with Shawna and she noticed I was getting my knees out enough, and it made a big difference once I made that adjustment. Form felt awesome on every set, and I was able to hit great depth on every set without getting out of position. Still really need to work my mid-range and top; still slow compared to the the bottom. Next week perhaps will be more gear and a stronger band. Been playing around with front squats and power cleans for assistance; will see how that works out. The front squats felt much better this week - they are not really hard, just awkward. Then a bunch of my regular assistance and I was shot - core still hurts a few days after!

[Coke]

Looking killer dude.

[Eric Adolph]

Looking killer dude.

Thanks man, I felt great!

____

6/4/2012 (Monday): Speed Bench Press Workout

Speed Bench Press-
[+ Doubled Monster MiniBand]
5@105x3 (close grip)
5@115x3 (med grip)
5@125x3 (comp grip)

Add SlingShot
{Paused Speed Sets with Med Grip}
145x3
165x3
185x3
200x1

Rolling DB Extensions- (on bench)
25s, 35s, 45s, 50s, 60s x 10

Tri Pushdowns- (M-Bar; Under-Hand; Med Grip)
50, 70, 90, 110, 130x10

Took it easy but still got some good work in. All the speed sets moved real well, and I moved through them at a good pace. Usually I like to take a few heavier singles with and/or without the SlingShot but planning on a full range raw max on Friday, so kept it light today. Just hammered some high-rep tri work and bounced.

[Eric Adolph]

6/5/2012 (Tuesday): Max Effort SQ/DL

Sumo Deadlift- + Inzer Canvas Suit, Metal Briefs, & Belt
[+ 80 lbs of Chains]
135, 225, 275, 315x3 (briefs)
375, 435, 475x1 (+ suit, straps up)

Pause Squats- (Close Stance)
150, 200, 220x1
2@240x1
260x7

Trained Tuesday night with a bunch of the guys so had limited time. Although I never used this amount of chains for geared sumos, this def. sucked compared to the previous workouts where I did 530+40-Chain and 455+120-Chain. Too bad since warmups had felt great. Was going to blow off the pause squats again since the wamr-ups felt like crap, but stuck it out so I could give myself more of an excuse to blow of assistance work. Wasn't too horrible since last time I did these I got 255x8.

Full deadlift training video: http://bluecollarbarbell.com/2012/06...g-june-5-2012/

[Coke]

Carry on man, luv seeing you go at it.

[Eric Adolph]

6/8/2012 (Friday): Max Effort Bench Workout

Bench Press- (Comp Grip)
135, 185, 225x1
245, 265x1
270xM

{+SlingShot}
285, 300x1
310xM

3-Board Press- + Metal Pro Shirt
275, 315, 345x1
375xM
375x1 -- PR

Rough day, which at least ended on a positive note. 265 is the heaviest I have gone raw in a long time, especially wide my wide grip, which usually doesn't work well heavy because of my badly torn pec. However, I did 260 flat-back not that long ago, so just getting 265 will my full setup was a bit annoying. Tried for a full-range SlingShot PR after that, but also missed that in the mid-range. More 2-board work is in order. Ended with an overload, working a shirted 3-Board press. Missed 375 on the first shot; I think mainly because I was having a ton of trouble keeping my feet planted and squeezing them into the floor. Was going to cut it there, but luckily Sandy talked me into taking it again. I changed my foot position slightly, and also didn't tweak my shirt as much - was able to touch in a better spot and hit it clean. Lot more work to do!

[CHASE TRUSNOVEC]

nice pr E!!! sandy told us about that!!! congrats homey!!! God Bless ya!!!

[Eric Adolph]

nice pr E!!! sandy told us about that!!! congrats homey!!! God Bless ya!!!

Thanks Chase; felt good to stick through a rough session and make it out with a PR by the end!
_____

6/9/2012 (Saturday): Speed Squat

Safety Squat Bar Speed Box Squat- + Titan Briefs & Belt
[+ EliteFTS BlackBand]

~14.5" Box
5@200x2

~14.25" Box
5@200x2

~14.00" Box
5@200x2
225, 250x1
270xOoops (foot slipped on way down, didn't even try to push it)
270x1
280x1
Video of last set:


Front Squats-
45, 95, 135x3
155, 175, 185x3
195, 205x2

T-Bar Chest Supported Row-
45x8
45x8 + 50 lbs of chain
70x8 + 50 lbs of chain
90x8 + 50 lbs of chain
70x8 + 75 lbs of chain
45x10 + 100 lbs of chain

Glute-Ham Raises-
1x10
1x10 + MiniBand
1x08 + MiniBand + 10 lbs
1x08 + MiniBand + 15 lbs
1x15 + MiniBand

Shoulder Horn-
15s, 25s, 35s x 8
40s x 7

Lat Pulldowns- (Under-Hand)
120x15

Decline Situps- (+ weight behind head)
1x15 + 10 lbs
1x08 + 25 lbs
1x06 + 35 lbs
1x12 + 25 lbs

Pretty good workout; the speed doubles move real good with the BlackBands and I got them all done really fast. Took a bunch of singles after, which got heavy pretty fast! Ended with a 280 and probably could have done a little more but decided to leave it there. That's 30 lbs under what I hit with a GreenBand with the same setup right; right where it should be around. Had a hell of time with front squats; right lat kept cramping bad after each set, and I even dropped two of them at the bottom Lol. Weight is not hard at all, just hard to hold, haha. Flew through the rest of the assistance work since I had limited time, but got a lot of good work in - especially on the rows with chains, those were friggin brutal!

[Eric Adolph]

6/11/2012 (Monday): Volume Bench Press

Bench Press- (Med Grip)
[+ Doubled EliteFTS Monster-MiniBand]
45, 95, 115x5
135, 150x5
160x5
160x4

{Add SlingShot}
185x5
2@195x5

Incline DB Press-
40s x 8
65s x 8
80s x 9

Rolling DB Extensions (on bench) SuperSet Tri Pushdowns (Straight Bar, Med Grip)
30s x 10 -------------------------------- 40x10
30s x 10 -------------------------------- 50x10
30s x 10 -------------------------------- 60x10
35s x 12 -------------------------------- 70x12
40s x 12 -------------------------------- 80x10

Did a few weeks of speed in a row, so went back to volume today. Used band tension here since we did heavy full-range work with straight weight on our heavy day a few days before this training session. Band tension on this was about 160ish. Usually if I divide the band tension by 2, that's the amount of weight it takes off my bench. Next time I do straight weight with a med grip I'll be looking for 240x5, so this worked out perfect (160/2 = 80; 80+160 = 240). Did a few strong sets with the SlingShot; 195 wasn't hard on either set, and I've never went over 210 for a single, although it wasn't a max. Did some DB inclines to get some more bottom-end work in, and then high-rep supersets for tris to switch it up a bit (and get done faster, Lol). Good day overall!

http://www.BlueCollarBarbell.com

[Eric Adolph]

6/12/2012 (Tuesday): Volume SQ/DL Workout

~14 (5 Blocks) Box Squat- (Med Stance / + Belt Only)
135x5
185, 225x1
235x18

Conventional Deadlift- + Belt Only
135, 185, 235x4
285, 335, 385x4
425x5

Lat Pulldowns- (Overhand / Strict)
70, 100, 130x10
150, 170x8

Ab Machine-
70x20
90x15
2@110x8

1-Arm Machine Rear Delt Flies-
170x10

Solid training session; I hadn't done the raw box squats in a while, nor heavy conventional DLS with straight weight, so I lightened the weight up on both and hit up some reps. I wasn't expecting so many reps with 235 on the box; and the set was easy. I thought I was on 17, and I couldn't breathe so I just racked it. If I knew it was 18 I would have sucked it up for 2 more reps, Lol. Deads also felt great; wanted to work-up to a semi-heavy set of 4. The 4th rep on the last set was easy so did a 5th; could have got 2 more with no problem, which is getting close to my best, so more than happy with that. Quick assistance and then started recovery for Fri/Sat

[Coke]

Solid work indeed Eric, totally on top of things.