Hey thanks for the cameo in your log bro!
But yeah I just sent in my latest rant to TC, Shugart, and elitefts, and haven’t heard anything.
That’s 2 articles from you now, Serious props man! I enjoyed them both! Any others floating around I can check out?[/quote]
Shoot man I appreciate the motivation to loose the equipment and still lift big. I forgot that there were even guys out there that still took that approach which got me thinking that maybe that’s why there seem to be so many more injuries these days as opposed to years ago. Too much dependence on equipment.
I sent that article to BB.com a year ago and they just now posted it so if you’re stuff doesn’t go up right away don’t get discouraged I’m sure if its a good write-up they’ll get it up eventually.
Brent,
We will be in Hotlanta for two days, not the four as I previously thought. Still working on that though … I’ll keep you updated, would love to actually train with serious people
[quote]TheDudeAbides wrote:
Brent,
We will be in Hotlanta for two days, not the four as I previously thought. Still working on that though … I’ll keep you updated, would love to actually train with serious people[/quote]
Sounds good we’ll get it done if you can find the time.
Close grip bench
275X9
295X7
315X5
Vertical bench press machine
200X8
250X8
300X10
Tricep rope extensions
3 sets of 15
Incline hammer grip dumbbells for speed
55’sX15
75’sX15
I wanted 10/8/6 on the close grips but I wussed out. I was the only guy in the gym at 6:30 this morning besides the girl that works the desk. My mind kept racing thinking about how bad it would suck if I got stuck with no one in the whole place so that’s my excuse. I’ll get them next week.
Conditioning/recovery
About 10 trips forward dragging and 10 trips backwards dragging. Today’s session was more for recovery than conditioning. For anybody dealing with knee pain I recommend backward sled dragging. It strengthens the joint while putting zero stress on the knee. Feeling good right now. Backing off a little on the training definitely pays dividends in the long term. Heading to Augusta tomorrow night to hit the lake on Saturday. Many Natural Lights will be consumed along with a maximum effort sunburn session all day long.
Sunday
Close grip bench against black bands
275X3
315X1
335X1
345X1
355Xmiss
315X2
Removed bands
315X1
335X1
355X1
365X1 all of these reps were paused. Definitely had more but considering it was like my 10th working set I decided to walk away.
I am guessing the bands added about 30-40 pounds of tension at the top and just about completely deloaded at the chest.
Pushups supersetting with tricep pushdowns
25 pushups/15 extensions/4 sets
Not too bad of a day considering I was sunburnt and had a touch o’ hangover from a full day at the lake yesterday.
Meet simulation day
One of my training partners called and said he was scheduled to max out on all three lifts as part of his Sheiko cycle so I dropped my plans to sled drag and met him in Smyrna (home of the North American Glock factory) to lift, spot, and yell. He’s a huge squatter and deadlifter so I was anxious to see what he planned on moving. I kept up as much as I could and ended up squatting 455 for a double, benched an easy 390 with a pause and pulled a pathetic 495. He ended up squatting 545, benching 355, and deadlifting 555. Considering the guy is only about 205 it was a pretty good day for him. He could potentially hit a 1500 pound raw total at 198! Made me realize I need to get the ass in gear. Since there has been no rhyme or reason to my training lately I realized that since I’ve been training on my own I’ve really pussed out on the heavy lifts. You really have to take your balls out for a big deadlift. If you are scared of injury or think there is a chance you wont get the lift forget about it. Not gonna happen.
I was scared shitless the whole time I was pulling cause I kept having flashbacks of my muscle tear back in November. I’ve pulled 550 in a meet no problem and feel I should be in the 575-600 range considering my strength level and size. My bench is feeling pretty good. I’m gonna try and hit 410-415 in the next few weeks. Squat sucks but it always has. Gonna get back on track.
Gaye day
Back raises with black band
3 sets of 15
Hammer curls
45’sX6
60’sX6
70’sX6
80’sX6
85’sX6
70’sX8
Blue band good mornings
3 sets of 15
Rope curls
3 sets of 10 with 140
Decline situps supersetted with rope work
15 situps/50 jumps
I felt wrecked from the freakin meet simulation day. What a wakeup call. Feeling newly motivated.
Floor press PR
275X2
315X2
335X1
365X1
385X1
405X1 (PR)
Standing military
135X5
185X5
185X5
135X10
Pink band pull aparts
3 sets of 20
Vertical bench press machine
200X8
250X8
300X12
Floor press felt great. My previous best was 395. Definitely think a 410-415 bench is doable in the next few weeks.
So one of my training partners works part time at a Crossfit gym up in Smyrna. I think Crossfit has some merit especially if you were doing nothing before you started doing it. We all met there Sunday afternoon and proceeded to get destroyed by a gauntlet of different stuff. Tire flips and sled drags in the parking lot with the temp hanging out around 175 degrees, overhead squats and rope work all done with my buddy yelling profanities at us the entire time. I think I lost 15 pounds out there.
Good to mix it up sometimes.
I liked the train how you compete approach we hit last time so I decided to do another version of it today.
Squat
315X5
335X5
added knee wraps
375X7 or 8 I lost count
Close grip bench
335X1
365X1
375X1 all paused
Sumo deadlift against black bands tripled up around bottom of power rack. No idea how much tension this is but its plenty.
315X3
315X3
365X2
365X2
Fat v-bar lat pulldowns
250X10
270X8
290X6
Back raise with green band
3 sets of 12
Hammer curls
50X6
65X6
75X6
90X5
Rope cable curls
100X10
120X10
140X10
Speed bench
185+black bands
6 sets of 3
Floor press
315X5
335X5
365X2
315X5
Vertical bench press machine supersetted with tricep rope extensions
3 supersets
Below parallel box squat
315+black bands
6 sets of 2
Sumo deadlift
405X2
455X2
495X1
Chest supported t-bar row
3 plates + pink band X5
4 plates + pink band X5
4 plates + pink band X5
Ab machine
Seated calf raise
So its been a few weeks…back in action yesterday:
Box squat with blue bands
225+ bands 8 sets of 2
Wanted to work on form here. Blue bands are hard as shit. No way around it.
Rack pulls from below the knee
405X3
495X3
495 with chains draped over barX2
We finally have gotten something that we can call our own gym. It’s the second floor of a Crossfit gym in Smyra. It works out pretty well. We get to use some of the Crossfit equipment (tires, pull up bars, etc.) and moved a power rack and bench press along with about 900 pounds of plates as well as chains, bands and stuff upstairs.
Deadlift (conventional)
405X2
455X2
500X1
515X1
Tire flip-2 trips
Lunges with strongman log- 2 trips
Was fried after this. I am gradually getting my balls back on deads. Weights dont feel heavy but my brain is straight up scared right now. The plan is to pull from the floor twice a month and either hit speed deads or rack pulls twice a month as well.
Speed bench
185 + black and pink bands
6 sets of 3
Floor press
315X2
335X2
355X2
375X2
315X6
Rope tricep extensions supersetted with pink band pull aparts
3 supersets
Box squat w/chains
315+chains X 2
335+chains X 2
365+chains X 1
405+chains X 1
Front squat
225X5
245X5
275X5
I benched today but it went so shitty I’m not posting. Way too much heavy training over the last 4 weeks. Need to back off a little bit and re-group. I do this to myself about every 3 months. You’d think I’d learn from it by now.