Koub: Hope you had a great thanksgiving. Glad you still have a bicep! Smart training is not easy.
Nadia! Yeah, it’s nice to have it, but flared it up at Dodgeball yesterday. Is it bad that I woke up on 2 hours of sleep to play? lol
Maxes this week. Will be interesting to see where I am at. Then on to another 12 weeks with Josh.
Maxes
Squat - 500 25
Bench - 350 20
Deadlift - 550 75
Pleased with deadlifts. Pissed about the squat, and ok with the bench, considering my elbows were throbbing in pain. Issues with squat are stemming internally, and hoping changing up the diet will help.
Koub: Congrats on your progress. I like watching you DL–you really demonstrate that the DL is an aggressive lift. I need to work on that!
Nadia, think of something that really pisses you off to point on wanting to physically hurting someone, or killing them. then back off, get to the bar and rip it. how I go about it. the important thing is to back off some though.
i didn’t once, and had 405 nail me right in the middle of the back when unracking it to squat. had a bruise bigger then my head for 3 weeks. you just get hurt. lol. doing this for the last year has steadily improved my aggression overall. know when to use it, and to control it. seems like I get along with people in my social life a lot better now too.
going to give Josh a call tomorrow to go over some things. he’s going to map out a diet plan for me, which so far is the biggest change this go around. definitely leaning up, and packing on the meat, and that was on a “see food” diet. now, the goal is to lean up even more, with more muscle mass. got to work on my sexy beach bod for all the beaches here in Montana. you know my ass will out there in January showing it off while ice fishing. lol
Lifts look great, i’ll second what Nadia said about your DL.
Diet plan sounds great. Do you have a weight in mind?
Here in Wisconsin ice fishing is code for sitting inside watching tip ups while drinking beer. Are things different in Montana?
get down to 310-315 for it only takes a couple of pounds to drop to 308. in Montana we sit in a canvas “house” and drink beer, except we, well I personally and few others, do a polar bear plunge. get bare ass naked, make a hole in the lake/river, and jump in. your nuts shoot right into your throat. well, I guess for chicks your nipples will be so hard you can cut glass. lol. though, I use to do a lot of ice baths, so I was use to it. now, without a tub/trough to fit me, this could be real interesting since I’m not use to it.
Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 365x10 for a couple of sets (kind of)
Single leg stuff
Finished off with abs
My right knee did not like this volume, at all. Got the first set of 10, but could barely move my knee afterwards. After about 10 minutes, it got to moving and did 3, rest, 3, rest, then 4 reps with short rest periods. Made for a fun rest of the workout… Just got to push through, until it stops working. That’s the plan anyways.
Upper body
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
Bench - worked up to 235x10 for a couple
2 other bench variations
Finished off with abs
20 minutes rolling and stretching
So, the plan is to keep it easy on the elbows for a bit. Was nice to walk out of the gym with no elbow pain what so ever. Makes up for the over whelming urge to throw up my entire digestive system right now. I…hate…volume…work. LOL. It will do me good though. Battling a cold right now too, so that just made it even that much harder to grind through the reps. At least for now I can breathe, and the head doesn’t feel detached from my shoulders/kind of a neck.
Lower body
5 minutes on bike
Dynamic stretching
Stiff legged Deadlifts off 3" Deficit - worked up to 225x10 and dropped weight for more
Some speed work
Upper back work
Finished off with abs
20 minutes of rolling and stretching
I was reborn today… You have a whole meaning to life doing stiff legs like that. lol Use to do these back in the day, and my lower back would be so pumped, that I could lie on saw horses and hold 2000 pounds. Now that I know how to use my glutes, back was not an issue. That’s a happy feeling for me, as any SHW will agree to the good ol’ low back pump. Cold is starting to go away, so that’s another big plus. Also, starting to lean out on the new diet on Sunday, when my new week starts in the gym. 6 meals a day (2 more then what I eat now), with eggs, oatmeal, sweet potatoes, sirloin, chicken, broccoli, and more protein shakes during the day. Will add variety here and there, for I don’t get bored. Will have a “cheat day” for a bit once a week. I don’t eat this strict. I see food, I’m hungry, I fucking eat. Not “eat this and this and this at this time, and do it again 3 hours later.” Other then that, clean eating.
Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 370x10 for a couple
More squat stuff
Finished off with abs and neck
10 minutes of bike
20 minutes of rolling and stretching
Need to invest in a tens unit… Get this damn knee under control. Better then last week. Squats may be an issue come closer to the meet. But, with the lower reps, it’s a lot easier to take care of then this high rep shit.
Diet started as well. At 340. Going to cut until I can’t anymore. If I want my knee to work in 10 years, I need to. Why I added the extra “cardio” at the end. Fat ass has to start somewhere.
Good for you for cutting down to keep the joints healthy. Future you thanks you.
I’m glad you’ve got the glute v. low back battle under control. send some of that magic this way.
when is the meet?
May sometime. lol. waiting on the college to give the guy a definite date… try adding some band resisted clam shells, single leg bridges, and strict good mornings. all high reps (12-15) for 3-5 reps. use a short mini to start with for the clam shells, BW for the bridges, and just the bar for GM’s. really focus on squeezing the glutes. helped a ton for me.
A little late on this, but I feel like you have more in your DL and definitely in your squat. Bench max seems right though. GL bro keep up the good work
Upper body
5 minutes on bike
Rotator cuff warm up
Dynamic stretching
Bench - worked up to 240x10 for a couple
Other cramp inducing bench work
Finished off with abs and neck
5 minutes on bike
20 minutes of rolling and stretching
A lot better then last week. Triceps didn’t give out, and my pecs haven’t started cramping…yet. lol. Some younger kid, about 12, has been lifting for a bit with the older guy that’s usually there when I am. Some development issues with the rounding of the back, etc., but I can see the kid is having a lot of fun. Hopefully he sticks with it, and we can work with him.
Achilles - Thanks man. Appreciate it. Squats are a joke for me right now. I moved up to 515, and my colon emptied out. Went after it again, but didn’t even come 1/2" out of the hole. I should of moved up to 565 on DL, but didn’t. The goal was 550. Come meet time, then all hell will be unleashed.
Hey Koub i remember you from the meet in july. I was about 2 behind you in the 2nd flight.
For the meet coming up are you talking about the bulldog push/pull by any chance?
In case you’re looking for more meets there is a wabdl push pull in missoula on march 31st at the rubys inn. I’m leaning towards doing that one because it’s in the same town as i am.
I just read your log and part of you blog, you’ve made some good progress over the last couple of months. Keep up the good work and stay healthy.
lol. Dude, the BSSG was a blur… Was so pissed after the IT band injury. Good to see you around here though man. Yeah, I’m talking about the Bulldog down in Dillon. Didn’t even hear about the meet in Missoula. Will check into it. If it’s a non sanctioned meet, I’m game to go do it. See you have a log. I’ll have to come over and see how you are doing.
Lower body
5 minutes on bike
Dynamic stretching
Stiff Leg DL off 3" Deficit - worked up to 245x10 and did a drop set with 215x10
More deadlifts
Upper back work
Finished off with abs
Got a real late start… Woke up at 1430 for 6 restless hours of sleep. Next thing I notice it’s 1550… No breakfast, just got dressed, packed up my meals for the night, and got out the door… Didn’t have to roll or do any bike afterwards… In a few weeks, though, I will be done with over nights. Back to days, and working out after work. Do so much better with training later in the day, then right when I wake up.
Diet is going… lol. Going to take another week or two to get adjusted. Not even close to the carb intake I should be, but, at least I’m getting the protein. As long as my fat ass is dropping weight, and keep getting stronger, that’s all I care about for the sake of my knees.
thanks for the advice! I think overnights would be the worst, keep on trucking through it, a normal schedule awaits you.
stay strong with the diet, you got this.
A great article on Elite, that really hits home.
Always glad to help out lula. I know days are within reach again, but went a little over the edge with some emails tonight at work. We’ll see how bad I get yelled at…