10/5 Upper body
Stupid gay ass deload stuff. Felt like lifting actual weight, should have just stayed out of the gym.
Floor press; 225x5x3
Lockouts; 315x5x2
Giant set of chest supported row, fat bar curls and tricep pushdowns. 3 rounds, all VERY light
3 sets of ab work.
Will go in tomorrow to pull the sled, hit light hypers and stretch.
Monopoly
hey just watched your training video, good shit quick q, are those just regular leggings in the squat video? i very much enjoy training legs in leggings but i having trouble finding ones that arent full length and are not super heavy thanks
[quote]bignate wrote:
hey just watched your training video, good shit quick q, are those just regular leggings in the squat video? i very much enjoy training legs in leggings but i having trouble finding ones that arent full length and are not super heavy thanks[/quote]
Thanks Nate. They are actually my old man’s longjohns! I do have a pair of leggings however, a pair of russell athletics I think? Got them at sports authority or something like that.
“Training” today
3 sets of very light reverse hyper
some light stretching
3 rounds sled drag with 1 plate
That was sure fun…
So leaving on Saturday AM for the big show. I think we have 60 HW’s entered. Should be a hell of a battle to get in the top 10. I am bigger and stronger than I have ever been and feel pretty good overall. I hope it is enough because I REALLY want to make it to the Arnold. Will find out soon enough. In case anyone is reading this stupid log, here is the said video Nate was talking about.
Monopoly
Well, I did not make the top 15. Ended up between 16th and 20th out of 55 guys. Placed outside of the top 3 in the 265 weight class which really pissed me off, I should be the number one guy in the country at that weight.
Had 2 very big mistakes that cost me going to the Arnold. I only got 1 rep with the log. Had 2 other reps pushed all the way up but I did not jump under them. I also missed loading the 5th stone by about an inch, was on pace to be one of the leaders up to that point. Did what I needed to in the tire and yoke, did very well in the medley but it was not enough. Very dissapointed of course. I will say, all the guys in the top 10 were on a much higher level than I am. I am still just giving away far too much weight and brute strength to compete at that level. Anyone in the top 5 could have won the show or be a HW pro, they were all very impressive. As for right now, we do have one guy in our crew who is qualified to go to the Arnold so I will focus on getting him ready. I’m going to relax for a bit as I’ve been pushing this deal pretty hard since around March. I wanted to pull a max deadlift tonight before I shut everything down but my back is not feeling it’s best so I will probably just wait.
Current goals are just going to have to be weight gain. I will probably focus on bench and bodybuilding for a just for something different but we’ll see. Have video of everything, may or may not put it up. Drive is very weak at the moment, I’m sure it will come back.
Monopoly
10/14 Random
Hypers
Single leg hammie curl
Single leg leg press, trying to stretch out this fucking nerve thing in left glute
Roman chair
Lat pulldown combo
10/07 Events
High pulls with axle; bunch of sets, worked up to 110kg or something
One arm axle snatch; 120lbs both hands. That will expose ANY weakness you have
Squats; paused hard at the bottom of each lift. Tried using some briefs but I think they are too lose to get any carryover. Took them off and hit 225 for 20 something and 275 for 10 or so?
Sled drag; 3 trips
Cool picture from nats
Monopoly
10/19 Upper
Kinda got going again today, nothing special but actually did some work. Could not decide what I wanted to do for a first movement as you will see, was switching all over the place.
Jerk out of racks; warmups, 265x3-felt slow and shitty, switched to back jerk. 275x3-same, bothering my knees and shins as well, went to strict press; 175x3, 225x3-3rd rep was HARD, 225x2 then 225x3 with very little leg drive. Strict press from behind neck; 195x2 then 195x5 with some legs
Chin ups; 8, 8, 6, switch grip to palms facing, 12
JM press in smith machine; 135x15, 225x8, got pissed off and hit 225x20 or something
Low pully row; 180x15, stack x 20
225x3 has to be a PR on standing military press so happy with that. We are supposed to hit a 1rm next week so maybe I can get 240 or so. 2 guys in the group hit 315 plus for 3 reps in the back jerk and had more in them, good day for everyone really.
Monopoly
10/21 Lower
First off, my triceps were shot from that last workout. Entire back of my upper arm felt like it was put through a meat grinder. Good shit.
Single leg leg ext superset with single leg leg curl; 4 sets of 15
Reverse hyper; 4 sets of 15
Giant set of SLDL, bent over row, pulldowns and GM. 3 set of 8 reps and lighter weight
3 sets of roman chair ab work
Shitty workout, but a workout nontheless.
Monopoly
10/24 No idea what you call today
Hammies were sore from the other day, I guess that is good. Will keep hitting that movement for a while as they are a weak point. Not much of a warm up today. Didn’t eat breakfast, didn’t really feel like training. I have NO idea how the following happened.
One arm DB snatch; warm ups. 135 x right/left arm, 150 x right/left arm (pr for left arm), 170x right arm (pr right arm, finally, have been wanting to hit that lift forever), 135x2 left arm.
Box squat; 225x10, 275x5, 315x5, add ace suit, 405x3, 495x3, 585x1, 635x1- new all time PR. Wow, first time I have just used the suit and it worked well. I know I am not sitting back into it enough and it feels like there is a BUNCH more in the tank. Felt heavy out of the rack and going down but it fucking shot up.
Sled drag; 3 trips of 200ft superset with roman chair abs.
3 PR’s in one workout. I’ll take it!
Monopoly
10/26 Upper body
One of the guys in our crew is doing a single ply push/pull meet next month. He’s trying to talk me into doing it so I wanted to play in the shirt I have today.
Bench; warmups, 275x1, add shirt, 315x2 (2 board), 365x1 (2 board), 405x1 (1 board), 455x1 (2 board)-PR, 455xmiss (1 board), 455x3 (4 board).
Was totally shot after this. The 405 1 board was a good lift, got it down pretty easy. 455 2 board was a good lift as well. Happy with those 2.
Lockouts; 225x5, 315x5, 405x2, 365x6
Lat pulldown; 2 sets light weight, 1 set of the stack then strip set down
Scarecrows; 3 sets of 12.
So much for taking it easy.
Monopoly
10/30 Mish mash of stuff
3 sets of reverse hypers
Deadlifts; warmups, 495x1, 495x3, 495x3-added belt
Standing military press; worked up to 225x1, missed 235 badly
Some light circut work, SLDL, bent over row, pulldowns
3 sets of roman chair abs with added weight
Not much training right now. Unmotivated and this fucking nerve thing is turning into a back problem.
11/4
Shitty back and arm workout
11/7
Sled drag/truck push, 3 rounds
Foam box squat; 315x5, 405x17, could not make it to 20
Yup, that’s all. Need to get this back issue fixed, again, and find something to train for. I have no clue what I weigh but if I’m over 250 I would be happy. Diet has been as shitty as the training has.
I think it’s now offical, back is fucked again.
11/11 Lower body
Long warmups, felt pretty good. Was unsure of what to do but I tried some deads and they felt good, decided to run with it.
Deads; Warmups, 315x1, 405x1, 495x1, 545x2-easy, 425x3x3. Belt on just the 545.
Circut of SLDL, bent over row, shrugs (idiot), close grip pulldown, GM. Everything felt good till I got to the shrugs. When I got to the bottom portion of the second rep I felt my nerve deal totally light up and my back in serious pain. I guess the compression of the load coming down on the disc was just too much. This is puzziling to me as the 545 deadlift felt very good with ZERO pain.
Giant set of roman chair, hypers and bicep curls.
Today I am having a hard time getting around and didn’t get much sleep. This sport is so much fun!
Monopoly
11/14
Not much going on today. Light shoulders/back/bi’s. Helped the other guys with their work. Starting another bench cycle tonight as it appears I could be out for while doing other shit.
Monopoly
11/16 M/E upper
Long warmup, low back traction/stretching/hypers.
Close grip BP w/chains; Warmups, added 50lbs(?) chain per side, 135x3, 185x3, 225x3, 235x3. All sets and reps were paused at the bottom, this is probably the weakest point of the lift for me. VERY happy with this lift. Had more in me but I didn’t want to miss a rep on my first day in the program.
JM Press on smith machine; 135x12, 225x8, raise pins, 225x8. 225x8, raise pins, 225x8.
Chest supported row; 3 warmup sets, 3 plates x 8
Bent over rear delts; 20x12, 40x10, 40x10
Good day today.
Monopoly
11/23 ME Bench
CG BP w/chains; Warmups, add 40-50lbs (?) chain per side; 135x3, 185x2, 245x1, 265x1-smoked it, 285xmiss by a cunthair. Should have gone 275 but thought I would take a shot at the big number. Either way, happy. This is a PR and bench feels good right now.
DB Floor press; 70x10, 100x8, 120x8, 135x6-pr?
Seated chest supported row; 4 sets, 2 warmups, 2 heavy, all 8 reps
Scarecrows; 4 sets of max reps, approx 15-20
Reverse hyper, hyper, very easy abs.
Right now will keep doing very light lower body and rehab stuff on Wend, speed bench on thurs/fri and then help spot/load/pull sled on Sat.
Monopoly
11/25 Lower body/rehab
Foam rolling, stretching with bands
Reverse hyper, 2 sets of light weight
Belt squats; 5 sets of 10 lighter weight
Single leg leg curl; 3 sets of 10
Pull throughs, more hypers, couldn’t do ab work.
Hanging from bands for low back traction/decompression
11/27 DE Bench
Warmups, band work
Bench; 8x3x165
2 board bench; 225x1, 275x1, 315x1. Stopped here, no spotters and was not really into it. Far from a max effort.
Seated db military press; 40x10, 70x10, 75x10
Seated cg pulldowns; warmups, stack x 10, x 10
Rear delts
11/28 “Events”
Short warmup
One arm snatch; worked up to 60kg and did singles with both arms.
Tire carry; 3 sets of 75ft
Low back traction with bands, single leg leg curl
This sucks. Need a strong bench workout tonight
Monopoly
One of the best logs on here!!!
Im sure youll get to the Arnold’s next year, from what I read you have the strength its just some minor technique issues you messed up on.
Keep up the good work man.
Thanks Black. This log is twofold for me. One, it really does help track my workouts and progress. As long as the site doesn’t crash I’m golden! Second, I hope some people enjoy reading it or learn something from it.
11/30 ME Bench
Long warmup, cardio, bands, stretching, light db work, hypers
2 board bench; 135x10, 135x5, 225x3, 275x2, 315x1, 365x1-SHITTY FORM/LIFT but still pressed it, 375x1(PR)-fast, smooth lift, 385x horrid miss, should not have attempted it. Was amped up but honestly felt like I had no chance before I got under the bar.
Good news/bad news here. 375 is a 20lb PR on that lift. However, I just looked back through my log and the last time I took a true 2 board max was 11/10/08. This means that it took a FULL FREAKIN YEAR to put a whopping 20lbs on the lift. At the level I am at, this is beyond shitty. 405 needs to start falling raw on a variety of lifts. Right now once I go over 365 I’m getting mentally fucked by the bar. It’s such a low goal but 405 raw to the chest will happen in 2010.
Rolling DB tri ext on ground; 40x10, 50x10, 60x8, 60x15-happy with that
Seated row; 2 warmup sets, 2 sets of the stack x 15, x 20
Strict seated row; 2 more sets of 15 with lighter weight
Seated rear delts; 30x12x3, 60x8 sloppy
Thought for the day. I can go on GH or Anaconda. Hmmmmmmmm.
Monopoly
12/2/09 Lower
Band stretching, band traction, reverse hypers
Foam box squat (sky high); 135x10, 135x10, 225x8, 135+blue bandsx3, 225+blue bandsx3x4
Close stance hack squat; worked up to 5 plates a side for 8 reps
Pulls throughs/cable abs; 3 sets of each
12/5 Mini meet day
Everyone in the crew who had been doing the Coan/Phillipi DL routine for the last 10 weeks had their max set for today. I was planning on doing speed bench when they were finished but once things got going I had to jump in. I have taken 4 or 5 weeks off of any real lower body lifting or spine compresssion and I feel no better so fuck it.
Took a long warm up with band work, traction, hypers, stretching and some very light oly stuff. I rationolized in my head that pulling sumo would be eaiser on my back so that’s what I did. Don’t think I’ve pulled sumo in well over a year.
Sumo deads; Warmups. 405x1, 495x1, 545x1-shitty lift, let the bar get in front of me, 565x1-really good lift, 585x1-has to be one of the worst pulls in sumo history but I got it. This is a 60lb PR or something like that. 3 of the 4 of us hit a PR on this day and the other guy pulled a 30lb PR in a meet 2 weeks ago. 10 weeks was well spent on this program. I think we have some decent lifts in our crew now.
BG 675 at 245
Sledge 525 at 212
Dave 620 at 265
Monopoly 585 at 250
A new guy hit 425 at 190 his 3rd time ever deadlifting. Possible new team member hit 635 very easy at 260. If he fixes his form he can put 50lbs on that lift in a hurry. All of these pulls were belt only. After pulling I did my speed bench.
Bench; 155 + doubled minis; 8x3 May have finally found a good starting positio on the bench.
JM press; 135x5x2, 185x5x2
Standing one arm press; 60x10, 75x10-this was super strict and tough
Seated face pulls; 3 sets of 12
Seated CG pulldowns; 2 sets of 12
Totally spent by this point and called it. Seeing everyone hit PR’s was really cool, just a great day.
Monopoly