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Thread: Well Hell...

  1. #2601
    Become Unbreakable Mark!'s Avatar
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    Eastbay. They have 20% off right now on all orders $99. If you're looking to order but don't wanna do it right now, I've got a 15% off code I'll send you if you want it for after the holidays. I made out pretty good, $160 and free shipping. It was that or go to Dicks for $200. They do run true to size, I'm an Adidas guy so I just used my normal size, glad I did.
    Last edited by Mark!; 12-18-2013 at 01:31 AM.
    "Light Weight"

    260's by May

  2. #2602
    Become Unbreakable Mark!'s Avatar
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    Well I did it, I added some Juggernaut protocols to my Cube benching. I figured I do have plenty of time to make changes and adjustments as needed if it becomes too much later on. I'll run the hybrid for 6 weeks, this first cycle may actually last another 9 weeks making it line up to where after this run and my mock meet, I'll have 10 weeks until the meet on May 3rd so my training lines up perfectly. Anyway, on to the good stuff.

    Bench-Reps-Juggernaut 2.0
    Stretching/Warm Up
    225 x 4
    275 x 3
    295 x 2
    300 x 2 2nd rep my ass came off the bench, weight and rep PR, without the 2nd rep it's still a PR on a weight cut. Last was 305 @ 350lbs+ body weight.

    60% 5 x 10-Juggernaut 2.0
    175 x 10
    175 x 10
    175 x 10
    175 x 10
    175 x 22 Had 2-3 in the tank but bar speed was slowing down quite a bit sooooo....I figured 22 reps were good enough.

    Face Pulls
    5 x 10

    Triceps
    4 x 10

    Hammer Curls
    4 x 10

    The benching felt awesome. Learning to push my upper back in to the bench and actually feeling leg drive, boy does it really make a difference. Again, for anyone who feels their back isn't as tight as it needs to be, ditch the bench and add in some floor presses and really focus on squeezing the shoulder blades together.

    I wore my shoes for benching, and damn I felt glued to the floor. I'm a big Chucks guy, love em. Wear them quite often for everything. But, I never felt stuck to the floor like I did with the AdiPower shoes. No matter what angle my feet were at, I felt amazing leg drive and push. I'm going to squat tomorrow night in them, that'll be the ultimate test I suppose. I did some body weight squats in them before benching and felt like I was hitting depth really easily, and effortlessly.
    "Light Weight"

    260's by May

  3. #2603
    Become Unbreakable Mark!'s Avatar
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    In the midst of everything else, I forgot to update weight this morning.

    AM Weight was 285.0 before pee and with underwear on. I've been following Carb Nite for the most part, however the past few weeks I've been hit or miss with diet, there are some days I don't care and such, but I'm dialed in and planning on dropping in to the 270's by next week. I'm shooting to be in the 270's AFTER Carb Nite by Jan 3rd. That gives me 3 weeks so it shouldn't be too hard to do. If I could hit 230's by May, I'm confident I can hit the sauna before the meet and drop MAYBE down in the 210's before the meet. I got Brian Carrol's book on cutting weight, with some of those implements pre meet, it may be something I play with.
    "Light Weight"

    260's by May

  4. #2604
    Become Unbreakable Mark!'s Avatar
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    I've really gotta commit to squatting every single week. It's starting to become apparent I slack off under the bar.

    Low Bar Squats
    Warm ups
    Worked up to 365 x 2
    315 x 4 x 3
    275 x 6 x 3 Last set for 10 reps With 275 I really opened up my stance pretty wide, and everything felt a lot better in the new shoes which is opposite anything I've read about lifting in heeled shoes. I really feel glute activation and the ability to sit back in my squat going wider.

    Good Mornings
    135 x 10
    185 x 4 x 5 against monster minis

    Leg Curls
    155 x 4 x 10

    Leg Extensions
    100 x 4 x 10

    Hip Abductor x 50, isolated holds x 10

    Hip Adductor x 35

    McGill Crunches x 30

    Planks 45 seconds x 2
    "Light Weight"

    260's by May

  5. #2605
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good work being done mate!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
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  6. #2606
    Become Unbreakable Mark!'s Avatar
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    Saw Brandon Lilly is accepting some new clients and running a Christmas special on training. I threw my hat in the ring, see if he takes me on. We'll see. Would be an awesome way to start the year under him for 10 weeks.
    "Light Weight"

    260's by May

  7. #2607
    Become Unbreakable Mark!'s Avatar
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    Stoked! Monday I start working with Brandon Lilly for 10 weeks and then we'll go from there. This was an awesome Christmas gift from the wife.
    "Light Weight"

    260's by May

  8. #2608
    Moderator Brian Hopper's Avatar
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    Hell yeah Mark, that's awesome, I'm happy for you!
    My Training Log
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    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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  9. #2609
    Become Unbreakable Mark!'s Avatar
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    Thanks Brian, I'm excited about starting up and seeing where it goes.

    Last night I went out to a friends house and did some deadlifts. He's been training a few smaller people so I figured I'd go out and see what he was doing. I ended up doing an entirely new workout which was interesting, and I know it's going to do overall good for my pulls.

    Warm ups + Stretching
    135 x 10
    225 x 6
    275 x 2 4 inch deficit snatch grip.
    315 x 5 x 5 4" deficit snatch grip.

    4" Block pulls snatch grip
    365 x 3
    385 x 3

    Shrugs x a lot
    Underhand BB Rows
    135 x 10 x 3 Round robin style, very quick pace.

    I've never in my life pulled snatch grip, or from a 4 inch deficit, I was nervous at the start. After we started pulling I was humbled to say the lease. Had a lot of fun, learned quite a bit and worked different parts that I've never worked before. Afterwards I worked on some sumo stuff. I really want to start working sumo in every deadlift session and see how it goes. I'm going to pull conventional in May, but afterwards I may flirt with the idea of focusing on sumo.
    "Light Weight"

    260's by May

  10. #2610
    Moderator Brian Hopper's Avatar
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    Nice session! I'm not a fan of anything over 3" deficit. Snatch grip pulls are awesome for the upper back. If I wasn't working with Brian Carroll, I would consider working with Lilly.
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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

    10/20/Life
    Vanilla Gorilla

  11. #2611
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice session! I'm not a fan of anything over 3" deficit. Snatch grip pulls are awesome for the upper back. If I wasn't working with Brian Carroll, I would consider working with Lilly.
    I've never done full snatch grip sets like that. After the feeling in my forearms and back, I'm definitely going to be incorporating them more. The deficit pulls were good, feeling it today in my hamstrings. I don't know if I'll be going from 4" again or not though.

    I spoke with the company where I'm getting my weights from on the 3rd, all is ready for me to pick up. It'll be 745 pounds, a TX Power Bar and some chains. My bands from EliteFTS should be in soon as well. After that we'll be getting ready to order our rack from Texas Strength Systems.
    "Light Weight"

    260's by May

  12. #2612
    Moderator Brian Hopper's Avatar
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    Personally, I wouldn't recommend pulling off a 4" deficit. IMO, it puts your back in an awkward position. I went back in my log and saw that most of my deficits were 2" not 3. I think Lilly does most of his pulls off a 1" deficit.

    You need to take some pics of all this cool gym equipment! When are you going to post some more videos?
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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

    10/20/Life
    Vanilla Gorilla

  13. #2613
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Personally, I wouldn't recommend pulling off a 4" deficit. IMO, it puts your back in an awkward position. I went back in my log and saw that most of my deficits were 2" not 3. I think Lilly does most of his pulls off a 1" deficit.

    You need to take some pics of all this cool gym equipment! When are you going to post some more videos?
    Yeah I didn't push the weight while doing these, just kept it around the 60% mark through top sets. I didn't feel comfortable going any heavier with that much of a deficit. I plan on putting together a 1" and 2" platform to pull from in my garage, nothing bigger.

    As soon as I get things in the garage I'll start adding pics. I'll probably start getting back to putting up some more videos after the garage gets settled. I need to start recording my squat and deadlift sessions for my own keeping so I can check form, that's for sure.
    "Light Weight"

    260's by May

  14. #2614
    Become Unbreakable Mark!'s Avatar
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    In other news, the Rangers finally signed Choo! It's a good day.
    "Light Weight"

    260's by May

  15. #2615
    Moderator Brian Hopper's Avatar
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    Heck yeah, I'll definitely keep a look out for them!
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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

    10/20/Life
    Vanilla Gorilla

  16. #2616
    JERSEY IRON Brian C's Avatar
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    Pretty awesome news Lilly took you on. He'll get you moving on the right path for sure.
    I agree with Brian about staying at 3incn deficit. Very awkward and can put your back at risk.
    Look forward to seeing how you progress bro
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  17. #2617
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Heck yeah, I'll definitely keep a look out for them!
    I plan on recording more once I get the garage set up. It's hard to get things set up at the gyms I'm at now because there's usually people all around.

    Quote Originally Posted by Brian C View Post
    Pretty awesome news Lilly took you on. He'll get you moving on the right path for sure.
    I agree with Brian about staying at 3incn deficit. Very awkward and can put your back at risk.
    Look forward to seeing how you progress bro
    My back was sore, not pain sore but dom sore for a really long time. I'll make my max deficit a 3" pull from now on. I'm stoked about working with Brandon. I'm hoping after the 10 week run I'll be able to re-up with him and keep working with him a little longer.
    "Light Weight"

    260's by May

  18. #2618
    Become Unbreakable Mark!'s Avatar
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    Bench-Juggernaut Week 2
    Warm ups + Stretching
    160 x 6
    180 x 6
    195 x 10
    195 x 10
    195 x AMAP = 18 Had at least 4 in the tank if I really pushed it.
    Tone Barbaccio put up a video on wrapping wrists. I've never wrapped my wrist up very high, he showed wrapping it across the back of the knuckle and then down the front of the wrist to really set it in and cast it up, holy hell it made a difference. The weight felt solid.

    1 Arm barbell row-put weights on one side and did rows
    65lbs x 3 sets x 10

    Chest Supported Rows
    3pps x 3 x 10-12

    Dips
    BW x AMAP (12,11,8)
    Weighted Dips Just wanted to see if I could do any weighted dips.
    25lbs x 2 reps Pretty cool doing weighted dips, even though it was only two.

    Abs x 50
    Dragon Flags 2 sets x 6 reps

    Triceps 2 x 25

    Face Pulls 3 x 15

    BW is up, guessing. I'm not even going to step on the scale for at least 2 weeks. Christmas eating, ha.
    Last edited by Mark!; 12-24-2013 at 04:30 AM.
    "Light Weight"

    260's by May

  19. #2619
    Moderator Brian Hopper's Avatar
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    When do you start the program from Lilly?
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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

    10/20/Life
    Vanilla Gorilla

  20. #2620
    Become Unbreakable Mark!'s Avatar
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    He said he's working on the programming right now, so should be soon. I'm guessing by next week we'll start our 10 week run.

    I know it's being a bit advantageous but, I'm hoping to add 20 pounds on my dead lift and 20 pounds on my bench in that time, that'll put me at 615 DL and about a 345 bench.

    Overall goals are a 385+ bench, 700+ deadlift and 550+ squat in 2015 so I can qualify for RUM 9 in 220's. It's going to take a lot of hard work but it's what I want to do so I gotta kick some ass and make it happen. I'm not totally sure if that much strength gain is possible, but based on the progress I've made the past 3 months, if I keep even a fraction of that up I've got a legit shot.
    "Light Weight"

    260's by May

  21. #2621
    Become Unbreakable Mark!'s Avatar
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    I was gonna say I hate my squats again, but...I bitch about squats too much. Looking back at my logs and there's about 5-8 pages of logging/comments between squat sessions. THAT'S the problem. Gotta be more consistent. My bench and dl has gone up, I've been consistent the entire time.

    Warm Up
    Banded Walks
    Box Jumps-small box

    Squats
    Bar x some
    135 x 6
    225 x 4
    260 x 3
    315 x 3
    365 x 2
    310 x 3 x 8

    Back Extensions
    3 x 10

    Decline Situps
    3 x 10

    Squat
    135 x 20
    "Light Weight"

    260's by May

  22. #2622
    Become Unbreakable Mark!'s Avatar
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    Regarding the Adidas AdiPower shoes. I really enjoy squatting in them for the most part. I think a lot of issues with my squat is form and width. Last week I went really wide and it felt good, but today going a little more narrow felt a lot better vs wide stance. My concern with wide stance is depth. With a more narrow stance I know I'm hitting good depth each time, I can feel my hamstrings pulling way down below parallel, so I could probably stop the squat a little before that and still be at depth. I need to relace the shoes though, my left foot cramps up a little bit so I need to loosen the laces a bit on that shoe since I got wide ass ogre feet. Otherwise, I really do like the shoes a lot. I'm going to deadlift with them some tonight and see how they feel.
    "Light Weight"

    260's by May

  23. #2623
    Jersey Iron Barbaccio's Avatar
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    Glad the video helped Mark! Training looks on point!

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  24. #2624
    Become Unbreakable Mark!'s Avatar
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    Tone didn't know you were around here. Good stuff thanks for stopping in.

    DL from floor
    Warm up + Stretching
    -overhand grip-
    135 x 10
    225 x 10
    315 x 5
    365 x 2
    405 x 2
    -over/under grip-
    455 x 1
    -add belt-
    495 x 2
    515 x 2
    585 x fail Was extremely stupid to even try this weight coming off a squat day yesterday and with such an idiotic jump in weight. 2 things pissed me off about this lift...1) I was a hell of a lot closer to getting it than I thought, and 2) I pussed out.
    405 x 5 3

    313 x 5 x 3 I reversed my grip. My right is usually under, calous tore open on 495 and even worse on 515 so I switched it up here. Felt weird as hell. I can definitely feel an imbalance. My left elbow on the inside started hurting, at one point was a sharpish kind of pain. Going to start rotation over/under grips along with overhand as well.

    Monster Mini under foot
    315 x 2 x 2

    Sumo
    135 x 1
    225 x 1
    315 x 4

    Rows
    135 x 3 x 10

    Vogelpohl Pull Down
    3 x 20

    Lat Pulls
    2 x 10

    Leg Raises
    3 x 5

    Back Extensions
    50's x 3 x 5

    Last edited by Mark!; 12-26-2013 at 06:11 AM.
    "Light Weight"

    260's by May

  25. #2625
    fat submariner
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    solid day's pulling there Mark! very close on that 585 mate!
    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

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