Blood, Sweat, Iron, and Men in Singlets

Training Training Logs
921

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]PlainPat wrote:

[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]

170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]

I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.

If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.

For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.

Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class. [/quote]
this a hater free zone brah[/quote]

lol wut? since when did some polite advice becomes hate speech? [/quote]
http://t2.gstatic.com/images?q=tbn:ANd9GcRaBvY7_O-YNwpvJrayFMPTFX0Hanp3j8iaEi1C1gqhMD_M9xxY&t=1[/quote]

lol wut? I said “lol wut”

922

[quote]Macmade wrote:

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]PlainPat wrote:

[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]

170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]

I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.

If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.

For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.

Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class. [/quote]
this a hater free zone brah[/quote]

lol wut? since when did some polite advice becomes hate speech? [/quote]
http://t2.gstatic.com/images?q=tbn:ANd9GcRaBvY7_O-YNwpvJrayFMPTFX0Hanp3j8iaEi1C1gqhMD_M9xxY&t=1[/quote]

lol wut? I said “lol wut”[/quote]
http://us10.memecdn.com/You-Are-Too-Late_o_105367.jpg

923

[quote]jtownlax wrote:
I would be interested. I am always intrigued by your training but can’t quite figure it out.

When i feel i get to a certain level of strength i would like to try something similar to this. Don’t get me wrong i like ws4sb3 but in the end my goal is to be as strong as possible not have a 50’’ box jump lol. I like how you have a core lift everyday and assistance around it. i tried something like this before but maxed to often and burned out.[/quote]

I honestly think maxing often as hell can be effective if you run it VERY well and know what you’re doing. Some people (myself included) noticed that just handling close to 100% consistently made it easier for them to take higher attempts. When I was only holding like 85% for reps as my top week, I could never handle 100%+ (which is kind of important in powerlifting) because I wasnt used to the heavy ass weights

924

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]PlainPat wrote:

[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]

170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]

I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.

If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.

For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.

Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class. [/quote]
this a hater free zone brah[/quote]

lol wut? since when did some polite advice becomes hate speech? [/quote]
http://t2.gstatic.com/images?q=tbn:ANd9GcRaBvY7_O-YNwpvJrayFMPTFX0Hanp3j8iaEi1C1gqhMD_M9xxY&t=1[/quote]

lol wut? I said “lol wut”[/quote]
http://us10.memecdn.com/You-Are-Too-Late_o_105367.jpg[/quote]

Youd be suprised, a state place winner I know in the 180 class never squatted above 185 because it was too hard… lmao theyre just insanely good wrestlers you dont have to be CRAZY strong to be good. However, it does go the other way around if you’re insanely strong usually you can destroy kids who are “good” or “decent” just because they dont know how to deal with the strength

925

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]spar4tee wrote:

[quote]Macmade wrote:

[quote]PlainPat wrote:

[quote]Macmade wrote:
how much are you cutting to? I think 180 is a good weight to be at. Right now, your strength is really suffering from cutting lol.[/quote]

170, I’d still be the strongest in the weight class if i lost a ton of strength. I probably wont from here on out because of how we’re changing the training. My deadlifts gone nuts lately if you havent noticed, and we think its because thats how I respond best. Ill post what all the days will look like now if theres interest in that[/quote]

I think your deadlift is improving better than all your other lifts is because your usual top working set is with a high rep/high intensity weight, and for most people, deadlift works best that way.

If it’s problems with the program you are doing, maybe consider upping your volume for Bench and Squat. Squatting once a week with just one top set isn’t enough, I suggest you do 3x5. The 5 counts paused squat is good but it won’t be necessary if you do 3x5, save time and get more work done. Also, maybe considering squatting twice a week, fit another squatting session in your upper body session somewhere.

For bench, are you doing the 10 sets of singles to get better at doing a 1RM? I dnt really understand the logic behind it since I’ve never done it but it doesnt seem to be working for you. Maybe consider 1x3 followed by 2x5 or 1xAMRAP? Or maybe just 3x5? And I’d focus on my Front delts strength, get it to 135 and your bench will be guaranteed above 200.

Concerning your weight, which weight class do you want to fit into? If you’d like to prioritize wrestling then by all means, but I don’t think wrestlers are weak, including the ones in the 170 weight class. [/quote]
this a hater free zone brah[/quote]

lol wut? since when did some polite advice becomes hate speech? [/quote]
http://t2.gstatic.com/images?q=tbn:ANd9GcRaBvY7_O-YNwpvJrayFMPTFX0Hanp3j8iaEi1C1gqhMD_M9xxY&t=1[/quote]

lol wut? I said “lol wut”[/quote]
http://us10.memecdn.com/You-Are-Too-Late_o_105367.jpg[/quote]

Youd be suprised, a state place winner I know in the 180 class never squatted above 185 because it was too hard… lmao theyre just insanely good wrestlers you dont have to be CRAZY strong to be good. However, it does go the other way around if you’re insanely strong usually you can destroy kids who are “good” or “decent” just because they dont know how to deal with the strength

926

[quote]jtownlax wrote:
I would be interested. I am always intrigued by your training but can’t quite figure it out.

When i feel i get to a certain level of strength i would like to try something similar to this. Don’t get me wrong i like ws4sb3 but in the end my goal is to be as strong as possible not have a 50’’ box jump lol. I like how you have a core lift everyday and assistance around it. i tried something like this before but maxed to often and burned out.[/quote]

Bench 1:
-Strict Press ramped to 8rm in sets of 6-8
-Medium Incline (work to double around 80-85% and then 6-7 rm next week)
-Twist Press (Pyramid 20,15,10,5)
-Seated 1 arm DB Laterals SS Shrugs (Pyramid 20,15,10,5 and straight 4x8-12) (for dat shoulder swole)
-Banded DB Rows (Pyramid 12,10,8,5)

Bench 2:
-CG Paused (ramped to 8RM in sets of 6-8)
-Bench (work to double around 80-85% then next week do 6-7RM)
-Lat Pulldowns (Pyramid 20,15,10,5)
-Low Incline Skullcrushers SS DB Curls (Ramped 3x8-12 and 3x8-12 straight)

Squat:
-5 Count Paused Squats (Ramped to 8RM in sets of 6-8)
-Squats (Work to double around 80-85% then 6-7RM)
-Pulldown Abs (3x12-20 straight0
-Meadow Rows (Pyramid 12,10,8,5)

Deadlift:
-SLDL from 2" deficit (ramped to 8RM in sets of 6-8)
-Deadlifts (work to double around 80-85% then next 6-7RM)
-Hammy Curls (3x12-20 straight)
-NG Pullups Weighted (25 total reps)

Drop sets, intensity methods if I feel good.

It works, it works. It doesn’t, make adjustments and carry on. Blam blam

927

8/29/12

181.6 BW

Low Day

At school

Week 8 QP (Mod 1)
Bench 1
-Strict Press
45x8
60x8
80x6
100x6 -not bad starting off like this IMO. 8 next time
-Incline Bench (pinky on rings) 6-7rm
45x6
85x6
115x6
140x6 -Again, not bad to start with. 160x2 on next bench 1, 145x6-7 next 6-7rm day
-DB Twist Press (3 count negative)
20x12
—work—
40x20 -kill me
45x15 -am i dead yet
50x10 -sweet god please kill me
55x5 drop 40x10 -where am I
-Seated 1 arm DB Laterals SS Shrugs (3 second negatives and 3 second contractions respectively)
8x12 95x5
—work—
15x20 145x15
20x15 145x14
25x10 145x13
30x5 145x12 -This is a horrible Superset combination, its a love hate thing
-Banded DB Rows (3 count contraction, Doubled Mini)
22x12
—work—
50x12
55x10
60x8
65x5
-OH PRess SS Incline Bench
65x10/10 65x10/10
65x8 65x8 -Was waiting for a friend and didnt want to just sit around

----later----
-Walking @3.5 mph on 3% incline for 18 minutes

928

8/30/12

181.6 BW

Refeed

At home

Week 9 QP (mod 1)
Deadlift
-SLDL from 2" deficit
135x8
165x8
205x6
245x6
290x8 -+1 rep PR. not bad
-Deadlifts (work to double)
155x5
255sx3
355x1 -Fucking 1 rep less ughhhgugh. I trained a day early today because I have a college interview tomorrow and wont be able to. It probably affected this, plus my home bar I NEED chalk for I cant even grip the thing after the SLDLs. No excuses though I couldnt get it I couldnt get it. Its my fault not anything elses.
-Band Hammy Curls ( 3 second contraction)
Lightx12
—work—
2 Lightx20/20/20 +15 partials
-Pullups Weighted (Regular grip)
—work—
+10x4/3/3/2
BWx5/5/3
-Strongman cardio x20 -50lb Weighted carry, sprint back to start, walk back to bag and repeat.

929

dat MgCO3

930

[quote]spar4tee wrote:
dat MgCO3[/quote]

i need dat

931

No real training today had a college interview at moravian and toured the whole place walking for 2 hours… exhausted. But it went well I really liked it and apparently I have a good shot at a large scholarship

932

9/1/12

? BW

Low day

At home

Week 9 QP (mod 1)

Bench 2
-1 Thumbs in CG (paused)
45x8
75x8
100x6
135x6
165x5 -Same reps as last time I did this movement for reps at a higher BW. Not bad. Working this up to 8 from here. Its gonna happen within next 2 weeks
-Bench (thumbs out grip) (working tou double)
95x5
135x3
175x3 -So fucking easy lol last time got 170x3. its no PR but it felt awesome. Was supposed to be a double but felt so good so I just went for it.
135x18 - LOL I had extra energy after I finished so i wanted to do this. So happy with this today
-Lat Pulldowns (3 second flex) (D-handle)
50x12
—work—
85x12
95x10
105x8
115x5 drop 90x5 drop 70x5 drop 50x5 -my lats hate me
-Low Incline Skullcrushers SS DB curls (3 count negatives)
25x12 10x12
—work—
60x12 35x10
70x12 35x9
80x12 35x9

Gonna go do cardio will report back. Todays awesome

933

9/1/12

-Walking @3.5 mph on 3% incline for 37 minutes

yay

934

9/2/12

180.4 BW… 2 days after a big ass refeed lmao

Yes

935

-____- what is this nonsense

936

9/2/12

180.4 BW

Low Day

-+75lbs Weighted Carryx10
-Walking @3.5 mph on 3% incline for 18:30 minutos

skwatz tmrw

937

do you find weighted carries good conditioning ?

938

[quote]jtownlax wrote:
do you find weighted carries good conditioning ?[/quote]

A good way to decide if anything is good conditioning is how high you get your heart rate going… If you feel your heart pounding, its good conditioning.

It gets MY heart rate going so it is good for me.

939

9/3/12

180.6 BW (weighed in 2 hrs earlier than yesterday so good stuff)

Low Day

At School

Week 9 QP (Mod 1)

Squat
-5 count Pause Squats
45x8
95x8
135x6
185x6
225x8 -+belt. +5 rep PR. awesomesauce
-Squats (work to double)
135x5
205x3
265x2 -+Belt. Easy double. Not a PR but last week 250x2 was a challenge so this isnt bad at all. 275x2 next time around, then ill be setting prs again
-Pulldown Abs (3 second negatives)
100x12
—work—
160x15/15/15
-Meadow Rows (3 count contractions)
+25x12
—work—
+60x12
+65x10
+70x8
+75x5 drop 50x8 drop 25x12

Cardio later. Everything was good today

940