Blacklabel's Raw Log

Training Training Logs
701

[quote]ALKoHoLiK wrote:
If you do let me know. My account name is ObsceneJester.

There is a running contest over there and honestly it isn’t as heavily moderated as here. Oh and if that doesn’t persuade you, Diesel Weasel is back and in the contest too.

Go down to the S&P (Strength and Power) and that’s where I am. There off topic is quite fucking funny, as a lot of T-Nation people seem to copy what they read from over there… to over here[/quote]

It looks like there is a SHITLOAD of logs over there. But when I find the time I will make an account, ill drop you a PM with my username.

702

[quote]muscle_g wrote:
Looking strong in here!![/quote]

Much appreciated, im trying :slight_smile:

703

1-28-09

Bench:
barx15
135x10
155x10
185x10
205x10

T-Bar row:
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10

Assisted PU: 5x5
(green band)

BB curls: 65x3x10

Nothing special, just wanted to get another workout in. I think monday ill deadlift, and wednesday ill bench again.

Tomorrow I get to go to the Millrose games at Madison square garden. For those of you who dont know what that is, it’s the largest and oldest indoor track meet in the world. All the big name olympic athletes will be there. I get to be on the track setting up the shotput ring, and ill be moveing hurdles. Should be fun, ill get to be on TV!

704

2048×1536 476 KB

Had an awesome time last night. Got to meet Reese Hoffa, Dan Taylor, Christian Cantwell and Adam Nelson. All super nice guys. Even got some autographs and pictures! Plus Hoffa gave me his pin number.

705

2-2-10

Morning workout

Bench: (wide grip)
barx15
135x2x5
185x3
215x2
245x2
275x2- PR+ 1 rep
medium grip
245x6
225x11

DB row:
40x12
90x12
100x2x12

I hate benching wide, it feels really uncomfortable and I dont think I can do as much weight. Definitly gonna stick with medium or close grip for now on.

706

2-2-09

Evening workout

Db curls:
30x10
50x8
60x4

Power cleans:
135x2x3
185x3
225x2-PR+ 1 rep
235x0
235x1- PR+ 10 lbs

I feel good that I did this on one hour of sleep, and haveing just benched 8 hours ago.

707

Just an update on meets an other stuff.

Had a pretty important meet today, which didnt go to well. Threw a 39’8" stand, tried gliding a few times but it just didnt work out. Came in 7th overall, if I would have gotten two feet more I could have gotten 5th… but it doesnt matter. I can only blame myself for my shitty preformance.

I stayed out late with friends and only got about 7 hours of sleep. Sounds like a decent amount but in one school week I get about 25 hours of sleep. I also did heavy bench and power cleans just 3 days ago, I was in no shape to throw.

I have states on friday, so I dont think ill touch any weights this week, I really want to get some good throws in. After states are all done im gonna go back to lifting 4x a week. Ill be doing alot of explosive work, and not focusing to much on the big 3. Im thinking of rotating squat and deadlift every week. For example week 1 would be squat, and week 2 deadlift, week 3 squat and so on.

There is only 2 months till outdoor and I really wanna leave my mark. I would like a 45’ stand, and maybe even a 47 spin, which im just heavily getting into doing. Probably wont update again till I start training.

708

[quote]BlackLabel wrote:
Just an update on meets an other stuff.

Had a pretty important meet today, which didnt go to well. Threw a 39’8" stand, tried gliding a few times but it just didnt work out. Came in 7th overall, if I would have gotten two feet more I could have gotten 5th… but it doesnt matter. I can only blame myself for my shitty preformance.

I stayed out late with friends and only got about 7 hours of sleep. Sounds like a decent amount but in one school week I get about 25 hours of sleep. I also did heavy bench and power cleans just 3 days ago, I was in no shape to throw.

I have states on friday, so I dont think ill touch any weights this week, I really want to get some good throws in. After states are all done im gonna go back to lifting 4x a week. Ill be doing alot of explosive work, and not focusing to much on the big 3. Im thinking of rotating squat and deadlift every week. For example week 1 would be squat, and week 2 deadlift, week 3 squat and so on.

There is only 2 months till outdoor and I really wanna leave my mark. I would like a 45’ stand, and maybe even a 47 spin, which im just heavily getting into doing. Probably wont update again till I start training.[/quote]

I certainly wish you well in your shot pursuits. I hope you keep updating your log with your meet results as I can’t be the only one that is interested.

I tried sending you a pm about the shot article that was on elitefts a few days ago. But judging by your program changes I’m thinking you probably read it.

That 500 pound deadlift will be waiting for you . . .

All the best man!

709

[quote]mrodock wrote:

[quote]BlackLabel wrote:
Just an update on meets an other stuff.

Had a pretty important meet today, which didnt go to well. Threw a 39’8" stand, tried gliding a few times but it just didnt work out. Came in 7th overall, if I would have gotten two feet more I could have gotten 5th… but it doesnt matter. I can only blame myself for my shitty preformance.

I stayed out late with friends and only got about 7 hours of sleep. Sounds like a decent amount but in one school week I get about 25 hours of sleep. I also did heavy bench and power cleans just 3 days ago, I was in no shape to throw.

I have states on friday, so I dont think ill touch any weights this week, I really want to get some good throws in. After states are all done im gonna go back to lifting 4x a week. Ill be doing alot of explosive work, and not focusing to much on the big 3. Im thinking of rotating squat and deadlift every week. For example week 1 would be squat, and week 2 deadlift, week 3 squat and so on.

There is only 2 months till outdoor and I really wanna leave my mark. I would like a 45’ stand, and maybe even a 47 spin, which im just heavily getting into doing. Probably wont update again till I start training.[/quote]

I certainly wish you well in your shot pursuits. I hope you keep updating your log with your meet results as I can’t be the only one that is interested.

I tried sending you a pm about the shot article that was on elitefts a few days ago. But judging by your program changes I’m thinking you probably read it.

That 500 pound deadlift will be waiting for you . . .

All the best man![/quote]

Thanks Mrodock. I will update my results probably on saturday, meets always run really late.

I read that a few weeks ago, it had some good info there. But just recentley have I decided I want to change up my training. Im stronger and bigger than almost every shotputter in my division, it’s just their technique and explosivness is much better. That’s why I think just doing heavy DL’s and squats wont benifit much (obviousley).

Right now though, im debateing on wether or not to do a meet on April 3rd. My lifts have suffered and my squat is down by quite a bit. Either way, 500 will be myn very soon.

710

[quote]BlackLabel wrote:

Thanks Mrodock. I will update my results probably on saturday, meets always run really late.

I read that a few weeks ago, it had some good info there. But just recentley have I decided I want to change up my training. Im stronger and bigger than almost every shotputter in my division, it’s just their technique and explosivness is much better. That’s why I think just doing heavy DL’s and squats wont benifit much (obviousley).

Right now though, im debateing on wether or not to do a meet on April 3rd. My lifts have suffered and my squat is down by quite a bit. Either way, 500 will be myn very soon.[/quote]

That approach definitely makes sense to me. Being able to deadlift 100 pounds more than the competition doesn’t do you a lot of good if you are throwing shot.

April 3rd probably doesn’t give you enough time to lift the way you want to. I’d probably pass that competition unless you want to use it as a springboard into another competition. But, all things being equal I would tend to favor competing more often, there is always so much to learn from each meet.

711

[quote]mrodock wrote:

[quote]BlackLabel wrote:

April 3rd probably doesn’t give you enough time to lift the way you want to. I’d probably pass that competition unless you want to use it as a springboard into another competition. But, all things being equal I would tend to favor competing more often, there is always so much to learn from each meet.[/quote]

Exactly what I was thinking. The only reason I want to do it is because my gym is holding the meet, and it might be the last one of the year. Ill see what happens, but hopefully they hold another.

712

Damn, well 7th out of what tho? 7,10… 15? Either way if that was your first meet, good job. Now that’s behind you, should have it from now on…

Oh and good luck on that 500 DL, shit is a beast.

713

[quote]ALKoHoLiK wrote:
Damn, well 7th out of what tho? 7,10… 15? Either way if that was your first meet, good job. Now that’s behind you, should have it from now on…

Oh and good luck on that 500 DL, shit is a beast.[/quote]

I was 7th out of 14. It wasn’t my first meet, but for my first and last year I think it’s pretty good.

Thanks dude, I wonder which on of us will hit it first.

714

2-8-10

Power cleans:
135x2x5
185x5
205x2x5- volume PR

Squat:
135x2x5
185x5
205x5
245x3
add belt
275x5

Coach made us lift today, after a 2 1/2 mile run. If this keeps up I really dont think I will be getting past 45’ in outdoor.

Anyway, the power cleans felt really easy. The second set of 205 was alot easier than the first… weird. It seems bouncing the bar off my hips seem to help throw the weight up.

Squats were tuff, but it was my first time doin em in a month, so it was expected. I kinda fucked myself over on the 275 set, it seems ive gained some weight so my belt was way to tight (lever belt). So I had to put it WAY down on my hips for it to fit, which totally threw off the entire set. Hope I can work back up to 315 for reps soon.

715

[quote]BlackLabel wrote:

[quote]mrodock wrote:

[quote]BlackLabel wrote:

April 3rd probably doesn’t give you enough time to lift the way you want to. I’d probably pass that competition unless you want to use it as a springboard into another competition. But, all things being equal I would tend to favor competing more often, there is always so much to learn from each meet.[/quote]

Exactly what I was thinking. The only reason I want to do it is because my gym is holding the meet, and it might be the last one of the year. Ill see what happens, but hopefully they hold another.[/quote]

Just go with your gut instinct

716

Please tell me you don’t throw like this

717

If that link didn’t work… here is the original

718

[quote]ALKoHoLiK wrote:
If that link didn’t work… here is the original

[/quote]

hahahaha, that was good. Thanks for posting!

719

Just got around to uploading my bench workout from the other day. I almost didnt wanna put it up my form is so bad. But I found something that might be contributing to my bench sucking. On the 2nd rep of 275, when I start pressing the weight up, it goes directly over my face, I cant recall if I do this on every rep that I struggle on, but it certainley would make sense on why I fail on 95% of my max attempts.

Comments would be greatly appreciated!

720

I think I might know why you have that tendency to press toward your face right away in the ascent . . . your elbows are in front of your forearm. In other words, your upper arm is not perpendicular to the ground when the bar is on your chest. If you watch a good bencher from the side they will keep their upper arm perpendicular to the ground throughout the rep. I think you might be emphasizing the elbow tuck too much on the descent.

I know taping just about every deadlift session until I fixed my technique issues really helped a lot.