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Thread: Well Hell...

  1. #2626
    Moderator Brian Hopper's Avatar
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    Nice work Mark!
    My Training Log
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    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  2. #2627
    Become Unbreakable Mark!'s Avatar
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    Thanks Brian.

    Bench Press-Juggernaut 3's Wave Realization
    Had a shitty bench day today. The weight moved along nicely, just hit the rack a few times and screwed things up, threw me off line.
    DB/bicep/back/triceps warm up
    bar x some
    145 x 5
    175 x 3
    205 x 2
    230 x 1
    245 x 1
    275 x 2
    295 x 1
    305 x 1 Had 2, went for 2, hit the rack and it threw me off, lost momentum. I really think as fast as it was moving it would have been easily locked out.
    315 x 1 Go Pro ran out of memory, had to delete deadlift workout. Hit the rack but was able to maintain and lock out.
    265 x 6
    -add slingshot-
    315 x 4 Pretty easy. I'm using the slingshot to overload and lose that "oh shit" feeling with 315 in hand. I'm getting to where 315 feels light at the top and mid press so it's working well.
    reverse mini band. Not monster mini's, these are in the gym and are some crap mini's, didn't feel any lighter at the bottom.
    315 x 1
    335 x 1

    Dead Stop
    225 x 5
    275 x 3

    Shrugs
    225 x 3 x 10

    Mili Press
    135 x 2 x 10
    155 x 5

    Curls
    45 x 15, 65 x 10, 75 x 8, 80 x 6, 75 x 8, 65 x 10, 45 x 15

    Triceps
    I honestly can't remember all the triceps work I did, but it was a lot and I didn't write it down.

    DB Rows
    100's x 35/arm

    Incline DB
    70's x 20

    Chest Flyes
    150 x 2 x 15

    Delt Flyes
    100 x 2 x 10

    Was amped up pretty good, even after FUBAR's on the bench. I can't wait to get my rack in the garage so I can work with better equipment. Really don't like benching in the hammer strength half rack, still shouldn't have happened though. I try to line up as close as I can to the hooks as to not have to round out my shoulders after taking the weight. I just didn't get far enough away from them here.

    "Light Weight"

    260's by May

  3. #2628
    fat submariner
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    LOT of work in that session Mark... good stuff!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #2629
    Become Unbreakable Mark!'s Avatar
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    Floor Presses
    worked up to 295 3 x 3
    Squats
    135 x 5
    225 x 5
    275 x 3
    315 x 2 x 1

    My elbow is flaring up. I can only hope it's tendinitis. It really starts to flare up after benching and after dead lifts, but goes away after a while.
    "Light Weight"

    260's by May

  5. #2630
    Become Unbreakable Mark!'s Avatar
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    I'm going to keep running Juggernaut now, starting the program from scratch on Monday. I'm also going to hold off on training with Lilly for now as my main goals are two fold, drop weight and maintain/gain if possible strength wise. I've got 17 weeks until the meet in May, and 16 weeks to run Juggernaut which works out perfectly.

    Goals for new cycle:
    Hit a 325 Bench
    DL 585+ in the gym with straight bar
    Squat: Just make solid form progress and use as supplement for DL. Anything over 400 for 3 reps would be great.
    Mili. Press at least 225 strict form.
    Get bodyweight down to 240's to be able to cut the deload week before meet to upper 230's by weigh in.
    "Light Weight"

    260's by May

  6. #2631
    Become Unbreakable Mark!'s Avatar
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    Did some elbow mobility and stretching today. Felt pretty good afterwards. Massaged both inner elbows for a good while, applied tiger balm and compression. Right now they're pain free and feeling good.

    McGill Crunches
    3 x 20

    More random stretching and foam rolling. Just a good recovery day.
    "Light Weight"

    260's by May

  7. #2632
    Become Unbreakable Mark!'s Avatar
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    BP-Accumulation Week 1 Wave 1
    190 x 5 x 10 Last set 13 reps. Left 3-4 in the tank probably.

    BB Rows
    135 x 5 x 10

    Dips
    BW x 3 x 10,7,8

    Shrugs
    225 x 3 x 10

    Hammer Curls
    30's x 3 x 10

    Wrist Curls
    15's x 3 x 10

    Other angled wrist/forearm curls
    15's x a lot
    Working on targeting my upper forearm/inner elbow area. No pain today after the workout, which was a really good thing considering it's usually pretty bad after benching. I applied tiger balm pre workout, which was dumb because it made my grip slip during rows and shrugs.

    I ordered some EliteFTS knee and elbow sleeves, plus completed my band set, looking forward to getting that in.
    "Light Weight"

    260's by May

  8. #2633
    Become Unbreakable Mark!'s Avatar
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    Squats!!! I actually felt damn good with squats tonight. Felt aggressive and all that jazz, but it was squat night, not deadlift night.

    Leg Extensions + Leg Curls to get warmed up
    Bar x 10
    135 x 6
    185 x 4
    225 x 2
    275 x 1
    315 x 1
    -add belt loose-
    365 x 1
    -tighten-
    405 x 1
    455 x 1
    475 x 1 Moved damn fast. I'll have to go back through my log but I think this may be a PR, I know it's a PR with my BW below 300 for sure, probably could have hit 485 for a single for ME but decided to hold off until later on. I thought I hit the record button but apparently I didn't.
    425 x 2 Rep PR I think

    Paused Squats 2 second pause in the hole
    315 x 2 x 3

    Lack of sleep, tired, so I called it quits here. I find myself feeling more confident with lower rep higher weight squat sets. Running anything over 4 or 5 reps in a set at working weight doesn't suit me. I'm going to start hitting 400+ for multiple sets of 3 or 4 reps as my work sets, and I'll include rep days as well for squats and accessory stuff. My squat program with Josh Bryant was along those lines and I was progressing quite well.
    "Light Weight"

    260's by May

  9. #2634
    Become Unbreakable Mark!'s Avatar
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    "Light Weight"

    260's by May

  10. #2635
    fat submariner
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    Nice squatting there Mark! Happy New Year!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #2636
    Become Unbreakable Mark!'s Avatar
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    Thanks, same to ya!

    Did some easy work in the gym, start my deload week Saturday, I don't plan on doing anything. My shoulder/bicep issue needs some rest so...I'm gonna let it heal up. If I don't do it now I'm just gonna keep pushing through, and if the rotator cuff actually becomes seriously injured, Mays meet will be canceled for me.

    DB Press
    40's x 10
    60's x 10
    80's x 8
    90's x 8
    105's x 8

    BB Front Raise-Not a good idea with shoulder pain, just FYI.
    Barbell 3 x 8

    Tate Presses
    25's 20 x 3

    Vogelpohl Pulldowns
    3 x 20

    Triceps Pulldowns
    3 x 20
    "Light Weight"

    260's by May

  12. #2637
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    I just noticed how much weight you lost the last few years. And that's a huge accomplishment almost 200lbs. Also, I noticed you mentioning working on squat form and I think your squat form looks good watching the last video. I would definitely pass those at any of the meets I judge.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  13. #2638
    Become Unbreakable Mark!'s Avatar
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    Did some pressing tonight. Not too much, my last pressing session for a week starting Saturday. I'm on a deload/recoup week, gonna see if I can't work out this shoulder/elbow tenderness, give it some rest and ice it every night that I remember to.

    I rubbed in some horse linament before heading to the gym, it seems to help quite a bit.
    Light front raises, lat raises, hammer curls
    Floor Press
    225 x 5
    275 x 4
    295 x 3

    Bench
    225 x 10
    275 x 4
    295 x 2
    315 x 1 Smooth and clean rep.
    Sling Shot
    335 x 2
    315 x 4

    Front Raises
    40's x 3 x 10
    Lat Raise
    30's x 2 x 10

    DB Flyes with monster minis
    20's x 2 x 10

    Triceps push downs
    x 50

    Band tri push downs + random tri work
    x a lot
    "Light Weight"

    260's by May

  14. #2639
    Become Unbreakable Mark!'s Avatar
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    Went and picked up the weights today. Really pleased with them. Right now we have 760lbs of weight. Loving the barbell, it's a Texas Power Bar rated at 1500, smooth. Did some DL work after getting everything unpacked.
    245 x 5
    335 x 3
    425 x 1
    515 x 1
    565 x 1 New PR

    Deficit Monster Mini's
    335 x 2

    2" deficit
    425 x 3

    Snatch Grip
    335 x 4






    Last edited by Mark!; 01-03-2014 at 03:40 PM.
    "Light Weight"

    260's by May

  15. #2640
    Become Unbreakable Mark!'s Avatar
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    Oh and ignore my inner thigh fat. A product of weight loss, I'm working on that with sumo pulls and inner thigh work, hopefully it'll be remedied, ha.
    "Light Weight"

    260's by May

  16. #2641
    Moderator joey54's Avatar
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    I liked juggernaut early on, the 10's and 8's, but not so much later. Have had better luck doing 5/3/1 with the main movements and just improvising heading into meets. Juggernaut through is a full commitment. Good luck.


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  17. #2642
    Become Unbreakable Mark!'s Avatar
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    Yeah, I've been hearing that from quite a few people actually. I'm opposite. I enjoy the lower rep higher weight parts of it. I'm over thinking the programming on this though. My wife and kids are starting 5/3/1, I've seriously thought about just running it along with them.
    "Light Weight"

    260's by May

  18. #2643
    fat submariner
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    Good PR Mark, well done mate! Nice setup you've got there too!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #2644
    Become Unbreakable Mark!'s Avatar
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    Did some light work in the gym today. Was just seeing how the elbow was holding up against some light tension.

    Hammer Curls
    25's x 3 x 10

    Triceps
    2 x 50

    Triceps Press
    20's x 3 x 10

    Arnold Press
    20's x 2 x 10
    Arnold Press + Incline DB Curls
    20's x 10
    I was hesitant to do any direct biceps work today but after all I had done, even keeping it light, in the past there had been soreness and tenderness. Today it was quite well.
    Chest Press
    70 x 2 x 20
    100 x 10
    160 x 5

    Reversed Grip EZ Bar Curl
    2 x 20 just the bar

    All in all feeling pretty good with the elbow. Not doing anything heavy until Wednesday, and will be benching some Thursday. 14 year old is starting 5/3/1, the younger two are gonna play around but not do too much. Hopefully they'll get addicted but for now, it's just going to be light and fun.

    I've planned out my 15 weeks until May program. It's going to physically and mentally push my limits both in endurance and in weight. I'm going to use squats as a supplement for deadlift until after the pull meet and then I'll really focus on pushing the weight heavier. This plan works for me right now because the rack we're getting is being made, we should be able to drive down to San Antonio early/mid February to pick it up. After that I'll start throwing all sorts of accessory workouts together, plus with the dip attachment, it's gonna get good.
    "Light Weight"

    260's by May

  20. #2645
    Moderator Brian Hopper's Avatar
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    You thinking about switching to 5/3/1? I think 5/3/1 is easier to use for meet prep. My best meet ever, I was following it. Definitely worth giving it a try.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #2646
    Become Unbreakable Mark!'s Avatar
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    Yup, I dusted off my 5/3/1 binder I put the ebook in and I'm going back through it. I needed to refresh anyway since the wife and kid will be running it. 5/3/1 will start Wednesday night.
    "Light Weight"

    260's by May

  22. #2647
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Mark! View Post
    Yup, I dusted off my 5/3/1 binder I put the ebook in and I'm going back through it. I needed to refresh anyway since the wife and kid will be running it. 5/3/1 will start Wednesday night.
    Awesome! Do you have the "5/3/1 for powerlifting"? Or his new ebook, "Beyond 5/3/1"?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #2648
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Awesome! Do you have the "5/3/1 for powerlifting"? Or his new ebook, "Beyond 5/3/1"?
    No sir, just the old school original.
    "Light Weight"

    260's by May

  24. #2649
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Mark! View Post
    No sir, just the old school original.
    The 5/3/1 for powerlifting is a good one because he breaks down how to prepare for a meet by adding in singles. He also introduced 3/5/1 in that book. His newest one pretty much shows a bunch of different ways to use 5/3/1.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #2650
    Become Unbreakable Mark!'s Avatar
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    I just downloaded it, it's huge. I'm gonna read through it this week leading up to Wednesday night and will re-write my program if I like what I see. Right now I've got it all set up for regular 5/3/1. Thanks for the heads up.
    "Light Weight"

    260's by May

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