AM cardio on empty stomach, 30 minutes interval
This is my second low carb day in a row. My big treat later is 1/3 cup of cashews with meal 4 and 2 tbsp of natural peanut butter with meal 5. A couple more months of this and I'll be somewhere between Glenn Ross and Mariusz Pudzianowski.
we are all still here vin. we are just holding our breath for your next pr.
Ha ha, thanks guys. Just having a pity party for myself. I am weak right now. Dieting is taking some of the life out of me.
-Warmup-a bunch of stuff including medicine ball slams, jumping jacks, band work, rolling upper and lower body, blast strap work, and bodyweigh squats
-Bench 135x10, 225x10, 315x5, 405x1, 495x1 add 62 Ace: 2 board 605x1, 1 board 705x1, to chest 775x0
-Standing overhead rack lockouts 235x5, 225x5, 315x5
I felt weaker than I ever have. I missed 775. I could not touch and was in the hole for a long time, but it did get in my head a bit. I was going to take it again, but I figured why bother. I neededed to do some brainstorming. Here's some thoughts, cadio is deadening my legs, but it's a necessary evil. As I'm cutting bodyfat, I need to reevaluate my plan. For my lifting career I have relied heavily on brute strength. With the weight loss I need to become a better technician. I also need a new plan. I do not have the intensity for ME work at this time. I am going to go with block periodization for my next meet. This way I'll be working volume while I am cutting for the next month to six weeks. As I level off with dieting, I'll be able to start hitting the heavier weights. That's my hope. I just need my training partner and CSCS Brian Holloway to work my program out. I just fear what he'll want me to do for him.
Vin, I'm always checkin out your log here and on elite, just to make sure I didn't miss anything, I just don't post much. I'm looking forward to seeing how the weight loss and block periodization goes. I'm sure you'll do well and you're still motivation for us youngsters.
I am no where near your level of strength but trying to lift heavy in a calorie deficent/extra cardio state is one of the hardest things I have ever done period. 75% of my lifting has been done that way. I can't stand feeling weak at my level and it must be torture to do it at your level.
Just remember that people that are successful in most endevours are willing to do what others can't and/or won't.
Keep at it!
"The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip
Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!
650 raw will never happen at 2 hundred and anything pounds.
Good luck with the Block programming! I love it, and have added a few belt sizes and neck sizes since I started it back in September. Of course my addiction to cookies has nothing to do with this. ..
Good Luck Vin on your weight drop U will bounce back and start crushing PRs in no time.
Best Raw Squatter and Sponsored by the Best AtLarge Nutrition, Titan, and APT.
-SS Situps w/ seated band good monrings 3x10
-SSB Box squats barx10, 155x5, 245x5, 295x5, 340x5, 395x5
-Trap bar dl, lower handle 135x5, 225x1, 295x1, 340x1, 395 5x1
-Treadmill 30 minutes incline
Vinny, did you get the PM I sent you?
-30 minutes treadmill, inlcine training
-Blast strap circuit push ups, tri ext, face pulls 3x10
-t bar row 45x10, 90x10, 135 3x10
-Pulldowns to sternum 50x10, 90x10, 140 3x10
-Barbell curls 25x10, 40x10, 50 3x10
*Short on time, got a quick workout in.
-30 minutes tradmill, interval training
-30 minute walk with 40 lb. weight vest
-30 minutes treadmill, incline training
-30 minute walk with 40 lb weight vest
-Close grip bench 360 2x6, 330 3x6
-Piston pumps w/avg band 4x15
-SS tbar row 90 6x10 w/ pushdowns 50 4x15
-SS rolling dbell tri ext 35 5x12 w/ pulldowns 90 4x15
Sorry I have not been around much. I am behind on my log and answering questions, but I'm doing the best I can right now. Life continues to be busy. Just trying to keep my head above water with everything going on.
I'm getting my work in and that's important. I started block periodization on Friday. The numbers were based on a 600 raw. I'm currently 277 down from 325, and I'm certain I am not a 600 raw bencher right now. So, I dropped the percentage to go with 550. I am going to work the shirted numbers around 750. I'm on my way down with my bf and my weight, so it's more about that process right now than the number on the bar.
5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
Current: 214 lbs
bulking again -- working on my DL
-SS Seated band gm's 4x15 w/ crunches 4x15
-SSB box squats 65x5, 155x3, 245x3, 315x3, 365x3, 415x3
-SS Barbell curls 60 4x15 w/ plate shrugs 4x15
-30 minutes treadmill on incline
Training partners competed this weekend. Here's the review.
I helped out at the IPA Rhode Island meet. As usual Gene put on a great meet. It ran very smoothly. Judging was fair and consistent. Trophies went out just a few moments after the last deadlift was dropped. An old friend Chuck Sherza helped host the event. He hit a pr 745 bench, nice job Chuck.
Our guys did pretty well. Matt Rhodes, the stepchild of the crew is up in Baston now, but we still helped him out. He went 3 for 3 in the squat with all whites. After that, Sanata Claus and the Easter Bunny stopped by. Seriously, Matt buried his squats. He had no choice, I called him. He almost tied a pr bench at 30 lbs lighter, and pulled well.
Cristin put up her first total. I'm proud of her for just getting on the platform. It's always fun to watch someone compete in their first meet. I think she learned it's much harder to go after 9 lifts in one day then trying to hit one in isolation each workout.
Brian our fearless leader had an interesting day. He competed in the iron man, I'm still not sure what that means, but he benched and then tried to stand up with weight. His first bench went well enough and then his second came back at his face with the speed you would motorboat a stripper. Thankfuly his massive gullett stopped it in time. I give him credit for even getting under the bar for a third. He almost had it, but I think his CNS was fried.
After that he did the stand up thing. I think he hit a pr. The best thing about Brian is that he brought his adorable wife. Man did he marry over his head. It was very cold in the gym so I offered her many hugs to keep her warm thoughout the day. At least there was one highlight to my day.
Last and least, Karsten, my training partner, project, and squishy friend. He did pretty damn well for having an awful training cycle. He had good openers on the squat and bench. He also ground two very hard lifts out on each. It was impressive. He pulled really well, but then again, he's single and has lots of practice tugging. Great job Karsten. Now it's time to get you out of the veal cage and put some muscle on you son. Block starts soon. Start packing ice in the freezer now, you are going to need it.
Yeah, after training I went and hooked up with Drew who was competing. He was too selfish to compete with the rest of us on Saturday. He hit a pr opener on bench and barely missed a 500. He'll get it next time. Great job considering he came off a three month layoff and only hit a 10 week training cycle. Nice job Drew. Next time compete with the rest of us. I'm too tired from all this. Remember it's all about me. It's ok Drew, I really do love you in a total hetero way.
sounds like a fun weekend Vin. How is Gene these days? I know he was talking about getting back to lifting, is that still on the cards?