[quote]bignate wrote:
[quote]spar4tee wrote:
[quote]bignate wrote:
^sounds like youve done a fair amount of planning for the future as far as job/school/career moves. Im beginning to do the same myself[/quote]
how does it feel?[/quote]
it feels…nice. [/quote]
CS
plyos:
lunges, side hops, open the gate close the gate, mario/luigis, grape vines, some other shit idk
Sprints: worked up and down my driveway using my fence posts as increasing for a ladder style workout:
went about 6 or so steps down my driveway so we ended at like .18 miles at a time by the end and did 3 of those. I almost fucking puked.
then we worked back up the ladder going backwards. Almost fucking puked. Finished with sone light stride outs.
Was so fucking sore today from all the past three days workouts, specially all the hiking impact. Nothing the pvc couldnt fix
hard day today
Fat bar dl/reverse lunge/superman plank
110x20/bwx8/bwx30sec
140x20/25x8/bwx30sec
110x20/25x8/bwx30sec
Hip walks, internal rotations, T’s, Y’s, A’s. few sets each.
Front box squat
95x3
135x3
185x3
225x3
255x3
135x6
Rack chins and fat bar skulls
Bwx15/40x30
“”/60x30
“”/80x30
Kpipe curlsm bad extensions and glute bridges, 2 rounds of each
toasted…backs gonna feel this tomorrw for sure
did alot of shoulder prehab and other shit yesterday and alot of just general upper body.
Today:
Front box squats
45x3,3
95x3,3
135x3
185x3,1
225x1
275x1
295x1
315x1 holy shit…just felt right today and well bam! Pretty bad form i guess but hell didnt think id get this for another month or two. And i feel great now so no pain at all which is awesome.
split squat on foam/front box squat/superman planks circuit
25x10/135x5/Bwx30 sec…3 rounds…brutal.
Goodmornings/FatBar row/stability ball pushup
60x20/90x25/Bwx15|x3 rounds
Rack chins/lying abs
12/15|x3 rounds
some oblique shit, glute bridges, incline skulls and neck harness…
nnnn sprints tomorr.w
Seriously debating switching to a westside template only modified to not max as hard…now that i can do most exercises it might keep me from getting stale on max effort lifts to rotate them. Well see.
o yeah and i walked like 3 miles on saturday while visiting a friend to loosen up my back. Worked quite well.
7/10
ran maybe 4 or so miles, did 8 hill sprints. Band package came though…time to start using lots of bands hehehehe
fucking awesome day…
Bench: Fat Bar
Short mini bands:
Barx10
Add micro’s on top of short mini’s
Barx10
70x2
110x2
120x8x2…mmmmm lots of tension
Reverse band (lights) zercher squats
135x3
225x3
275x3
315x3
365x1
405x1 mmmmm so much weight on dat back
Reverse lunge on foam/One arm press/Pullaparts/Hipwalks
25’sx10/35x20/MMx20/Bandxsome|x3 rounds
Rack chins/Ball situps/Flys
Bwx15/Bwx15/15’sx20|x2 rounds
did a bunch of reverse curls, db curls, band extensions elbows out db extensions, obliques, y’s t’s and w’s and a’s
fucking toasted and happy
Bunch of plyos, weighted carries, over head, suitcase, strongman style and so on… then did a bunch of short sprints, some long backwards hill running and some long forward sprinting hills blah blah… roasted.
Thinking sumo deads tomorrow…im excited.
Try the twists yet?
[quote]Ct. Rockula wrote:
Try the twists yet?[/quote]
not yet 
today…maybe hahah. Been fucking toasted everytime i think of them, but yeah i really should do those up hahah.
If i dont try them today…you have permission to go rockmania all over my ass.
Cool log, I can’t believe how strong you were in high school!
I’ll be following, even if you are too chickenshit to fight me
[quote]rds63799 wrote:
Cool log, I can’t believe how strong you were in high school!
I’ll be following, even if you are too chickenshit to fight me[/quote]
hahaha yeah im super afraid man 
And yeah…if only i could go back in time and not play football and do smart programming…reckon a 600lb dead woulda fallen quite some time ago
O well, honestly i think i might surpass or at least reach that strength ago in another year or so. Well see how far off my sumo’s are today, but benching im only 50lbs away from that 315 again, and squats i think im doing the same if not more than i ever did back then, so yeah. Hopefully with all that band tension anyways haha.
Thanks for stopping in!
had one goal today and i nailed it
Sumo deads:
135xsome, some
225xsome, some
315x1,1
365x1
405x0 was doing double over hand up to this point didnt realize how hard it would be
405x1 with mixed, very pleased with this. Only 70 lbs off my best sumo dead 
also wanna work on double overhand until i get to 500, i dont really like mixed grip anymore and it will keep me from pushing to hard on weight.
Squats to high foam box:
Mini’s double
barx5x2 wide
barx5x2 narrow
add macros doubled
barx5x2 wide
barx5x2 narrow
rest of the shit was accessory woke up at five today so i didnt have much energy at all for this and both my partners failed so i was lacking some motivation but i knew i could get the four plates. LEts GOOOOO BABUY
rock to tired to try the twists…im bent over for you ready for punishment
[quote]bignate wrote:
[quote]rds63799 wrote:
Cool log, I can’t believe how strong you were in high school!
I’ll be following, even if you are too chickenshit to fight me[/quote]
hahaha yeah im super afraid man
And yeah…if only i could go back in time and not play football and do smart programming…reckon a 600lb dead woulda fallen quite some time ago
O well, honestly i think i might surpass or at least reach that strength ago in another year or so. Well see how far off my sumo’s are today, but benching im only 50lbs away from that 315 again, and squats i think im doing the same if not more than i ever did back then, so yeah. Hopefully with all that band tension anyways haha.
Thanks for stopping in![/quote]
it’s cool man, I’ll be checking back in every now and then.
I’m racked with injuries too so I always like to see how other people’s rehab is going. Good luck!
Starting westside tomorrow heres my layout;
Monday: ME Lower
Tuesday: ME Upper
Wed: Cardio/recovery
Thursday:DE Lower
Friday: DE Upper
Saturday: Rehab/health training
Sunday: Off
Accumulation Block= at least 2 weeks. Shouldnt need a deload.
Dynamic work is extremely high volume, limited accomodated resistance, limited gear, short rests, lower weights, and varied week to week. Personally, I like to do 20+ sets for time and try to beat that time from week to week. I also like to switch the box height, bar, and foot position every week during this block. Bar speed, as for all dynamic work, should be as fast as you can possibly move on every set. This is meant to build some muscle, increase GPP, and get the body ready for the abuse that is to follow. 50% on all lifts works well. Go higher if you really hate yourself. 20+minutes of 50+ squats with 60%+ of your max does not make for comfortable pooping position for a couple days.
Max Efforts are more like Heavy Efforts for this block. Singles can be done but don’t go to failure. 3-5rms would be best.
Repeated Efforts will vary from person to person. This block is technically an “offseason.” Take this time to correct imbalances, gain some size in needed areas, increase mobility, and, most importantly, recover from the previous meet. These exercises should be very dense (a lot of work in a short period of time) and very general (not variations of the main lifts). In later posts, I will share some protocols that have worked well with me.
ME Lower Rotation for Phase 1: 4 Weeks
Box Squats medium foam with bands/front squats to box/sumo deads/reverse band zercher squats
Assistance: mostly stability work, mobility, back work, legs, core
ME Upper:
Overhead Fatbar Pin Press/Banded Fat Bar Bench/Reverse Grip reverse band bench/85 degree overhead press
Assistance: lots of prehabs for shoulders, lat work, upper back, neutral grip presses, stabilty work, core
DE will be 25 sets of 2, i love doubles, ME will also be for doubles most of the time i imagine, with a few work down sets in a higher % of the double max.
Assistance will be similar but making sure to hit things that were not hit on ME days, the fifth day will be mostly shoulder pre hab, core, hip work, traction.
Will post for intenstification phase a lil later.
Itensification= 3 weeks on/1 week deload
Dynamic Efforts are typical speed strength, strength speed cycles. Even circa max cycles if you are strong enough. Use tons of bands, chains, dead baby skulls, whatever the hell you want attached to the bar. There is so much shit on the internet about this block that I don’t see the point in posting anymore about it. Start slowing using lots of gear if competing that way.
Max Efforts are for singles. Relative training intensities and volumes are at there highest in this block, so use all the bands and chains you want. Try to work up to a true max for the day (i.e. don’t make huge jumps in weight like a dumbass) failing is ok but try not to do it. Try to figure out what exercises actuslly contribute to your competition lifts. No one gives a shit about how much you above the knees rack pull. Try to figure out what makes bigger lifts in a meet and work the hell out of that.
Repeated Efforts are still dense but less general. Start using barbell exercises, start establishing 6rm+ max’s on lifts (this will keep you under 90%), and use smaller assistance work only on weaknesses (like if you cant keep your shoulder blades tight on bench, do a shitload of face pulls, seated DB powercleans, wahtever. Be honest with yourself and work on the stuff you suck at).
Intensification:
3 weeks on 1 week deload:
ME Lower:
Banded Rack Pulls/Reverse band Front squat to pins(maybe box if i dont like pins)/Reverse band Back Squats to box/Deload Front squats to box
Im keeping doubles because i dont like singles to often…or maybe i wont well see
ME Upper:
Pin Banded Press/Seated No support Overhead Press/reverse band Close Grip/Flat bench
DE’s: lots of banded squats, front squats, zerchers (depends on shoulder for how much i wanna back squat) and deads of course for lower, Banded Bench will pretty much be the only thing ill do, lots of tension O_o
Repeated lifts will be heavy reverse lunges, split squats, loaded single leg glute bridges. these will be the 6rm lifts for lower days. I will only try for these maxes on DE days not ME days.
Upper will be Close grip decline, Seated overhead press on ground, neutral grip flat or incline press.
I like where this is going to go… i feel confident if i take my time and go for bay steps i could easily get back to a 500 dead, 315 bench and actually surpass to a 365 or 400 squat… not sure how much it will toll me but i think if i go slow and keep up all the assistance work ive been doing to feel good now i whosuld be fine. I will still be focusing just one lift for maxing and everything else will be to correct me so the balance will be in my favor to remain healthy.
Im fucking pumped for tomorrow.
Also did an upper body workout yesterday, got a 120 fat bar ground overhead pin press, was awesome and i was doung a bunch of supersets and shit before it so it was pretty nife feeling.
also did a 340 fat bar hold. And lots of other shit. Feeling yoked lately.
Lets keep it going, lets keep it strong and safe.
[quote]rds63799 wrote:
[quote]bignate wrote:
[quote]rds63799 wrote:
Cool log, I can’t believe how strong you were in high school!
I’ll be following, even if you are too chickenshit to fight me[/quote]
hahaha yeah im super afraid man
And yeah…if only i could go back in time and not play football and do smart programming…reckon a 600lb dead woulda fallen quite some time ago
O well, honestly i think i might surpass or at least reach that strength ago in another year or so. Well see how far off my sumo’s are today, but benching im only 50lbs away from that 315 again, and squats i think im doing the same if not more than i ever did back then, so yeah. Hopefully with all that band tension anyways haha.
Thanks for stopping in![/quote]
it’s cool man, I’ll be checking back in every now and then.
I’m racked with injuries too so I always like to see how other people’s rehab is going. Good luck!
[/quote]
what injuries ya got man? And you always welcome to stop by! Your comments are appreciated.
On a side note i was feeling swole today so i had my dad measure me up:
Arms: 17’’ +.5
Calfs: 17’’ +1
Neck: 17’’ +idk???
Legs: 26’’ +1
Forearms 13.5 +.5
These were all gains from the past say 3 or four weeks haha. Awesome. Still have all the veins i had so not worried about gaining the weight, o yeah im around 250 again somehow hahaha.
I would suggest that you leave any accommodating resistance out of your accumulation block; just go with straight weight.
CS
[quote]CSEagles1694 wrote:
I would suggest that you leave any accommodating resistance out of your accumulation block; just go with straight weight.
CS[/quote]
Even for a couple ME exercises? I love me some bands…
tick, tick, tick…
BOOOOOM!!!
Bird has arrived.
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