I had PUP do some Farmers walks for the first time this year… i worked the hell out of him.
Pulldowns: 34x 8 x SW
Chest supported DB rows: 5 x 10 x SW
Pull to throat: 3 x 12 x sw
Karwoski shrugs: 3 x 20 x 135.
Arm Curls Axel bar: 4 x 6 -8 x sw
Thats all…
Shoulder feeling funky…skipping shoulder work tonight
Well I decided it might be the time to bite the bullet. Basically after im done with the current training cycle in over 5 weeks. I plan on doing some testing then switching over and focusing on conditioning for 8 - 12 weeks depending.At the end of which switching back over to a base building and mass cycle for awhile then do a peaking phase sometime down the road.
For the record my goals are still the same putting up as much weight as I can. But the reality is which I have known for awhile I need to get serious about getting back down to a proper competition Body weight for myself. The fact is im not carrying enough lean mass to justify lifting in 275 class range and would be better suited at 242 or even I dare say 220.Besides my actual conditioning is pretty bad IMO… wife has made comment regarding my breathing at certain times and my resting heart rate has been slightly higher as of late.Not to mention wrestling around with the boys I end up sucking air within no time.
Goals during condition phase…
Bring up general conditioning…duh
Bring up work capacity
Maintain as much base level strength as possible.
Drop excessive weight… by conditioning and tighten up eating .
Shave body hair… get a tan and wear a banana hammock …JOKING!
At the moment I weighing my options programming wise and what I probably will do is scale my lifting back to twice a week rotating my main four lifts. At this Point im looking at doing one lift working up relatively heavy then doing a brutal circuit after … example Squats working up to a heavy set then a lowerbody circuit of Walking lunges,DB stiff legs,Ab wheel and Kettle swings done for a butt load of “sets” Along with 4 days set aside for straight out conditioning work. . Im toying with the idea rotating different stuff to avoid boredom on each conditioning day, Such as one day just doing some hammer swings … bag carries or farmer walks and even some steady state Cardio and so on and so on
Sounds like a solid plan Bulldog.
[quote]DBasler wrote:
Sounds like a solid plan Bulldog. [/quote]
Well it sounds good on paper but you know implementation going to be a challenge mentally. Hopefully the end result will be improved work capacity. Not to mention more sexiness on my end…LOL
Friday…
Squat: a few warm up sets
245 x 5
285 x 4
335 x 3
370 x 2
390 x 1
420 x 1
440 x 1…damn easy like it should have been
Pause squats: 2 x 3 x 345 easy
Block pulls: 250 x 5
295 x 4
350 x 3
400 x 2
425 x 1
450 x 1
475 x 1 …not easy but not hard the good part was I actually kept my shoulders behind the bar and had kept my lats activated.
Floor : 2 x 3 x 395… getting tired
Stiff legs 305 x 8
Whooo it was a little warm and my friends place. When he I got there he mentioned me pushing his prowler with him on it for conditioning. I pointed out thats not starting for a few more weeks.
Bench: allot of warm up
200 x 5
230 x 4
270 x 3
300 x 2
315 x 1
335 x 1
355 x 1… went down slow came up fast. Freaking still having issues staying tight
300 x 8/8/6 tired on the last set
Seated BNP: 115 x 5
140 x 4
165 x 3
190 x 2
215 x 1
190 x 7… hit the J hooks
Band pull aparts: 5 x 20
A few things…
-
pressing twice a week along with using a regular bar squatting at the moment is beating my shoulder up. Which explains the shoulder weakness I was feeling last week while benching. So for the short time back too once a week.
-
Guess I will start benching at the local YMCA since the set up is part of the reason im having issue staying tight.
-
NO MORE BTNP above a certain weight without a lift off…
SON OF A BITCH!!! DAKOTA HAD A HUGE PLUS 10 SESSION!!!
I let him keep repping his last set on deads and they might have all been form perfect by the standereds I have set up at the old Dog Pound. BUT I will be damned if he didnt do 370 x 10!!!
Nice bench and definitely nice BNP, Bulldog! How far down do you come with the bar on the BNP?
Yep…he ain’t a “pup” anymore…
The conditioning work might turn out to be a lot of fun. Every time I add in conditioning I end up really enjoying it.
[quote]LittleStrick wrote:
Nice bench and definitely nice BNP, Bulldog! How far down do you come with the bar on the BNP?
Yep…he ain’t a “pup” anymore…[/quote]
Ehhh i wouldn’t say it is that nice at the moment but i appreciate the compliment.
At the moment I tend to bring the bar down just below the base of my skull were it and my neck meet. That seems to be a good spot for me with my elbows on slightly below my shoulder line.
Naw he is still a pup as far as im concern.LOL
[quote]JoeGood wrote:
The conditioning work might turn out to be a lot of fun. Every time I add in conditioning I end up really enjoying it.[/quote]
I probably will enjoy a slight change once I start attempting too the increase in conditioning work. Long as I reach my pre set goals for doing it in the first place im cool
Ill be damned a certain kid has a Division 3 school contacting him about wrestling…lets hope for a few more down the road.
[quote]bulldog9899 wrote:
[quote]JoeGood wrote:
The conditioning work might turn out to be a lot of fun. Every time I add in conditioning I end up really enjoying it.[/quote]
I probably will enjoy a slight change once I start attempting too the increase in conditioning work. Long as I reach my pre set goals for doing it in the first place im cool[/quote]
Brother, I feel ya on this quest. I am in a similar boat. I have got to drop some pounds and improve my conditioning…and it ain’t for lifting weights. It’s for being here to lift weights.
Since I am still in the rebound gains, after 18 months off, it is easy to go at a calorie deficit. What will be hard is when I go back up as far as I am, from the rebound, and feel like I need those calories to keep moving up.
More power to you!
[quote]LittleStrick wrote:
[quote]bulldog9899 wrote:
[quote]JoeGood wrote:
The conditioning work might turn out to be a lot of fun. Every time I add in conditioning I end up really enjoying it.[/quote]
I probably will enjoy a slight change once I start attempting too the increase in conditioning work. Long as I reach my pre set goals for doing it in the first place im cool[/quote]
Brother, I feel ya on this quest. I am in a similar boat. I have got to drop some pounds and improve my conditioning…and it ain’t for lifting weights. It’s for being here to lift weights.
Since I am still in the rebound gains, after 18 months off, it is easy to go at a calorie deficit. What will be hard is when I go back up as far as I am, from the rebound, and feel like I need those calories to keep moving up.
More power to you! [/quote]
Yeah… I know for certain if I didnt get back into lifting id be in pretty bad shape in this stage of my life.
PUNCH THE TIME CLOCK SESSION…
Pulldowns: 4 x 8 x sw
Bench DB Rows; 5 x 10 x SW
K shrugs : 3 x 20 x 135
Axel bar curls: 4 x 6-8 x SW
Going to have too dump my current cycle and just go ahead and jump onto focusing on conditioning. Ive mentioned awhile back ago about the reoccurring pain in my hip which I tweaked a few month back. Well its been creeping back slowly and last night it damn near drooped me to my knees. Talked to a med student who trains their at my friends place, along with some research on my own . Pretty sure I’ve got a nice little case of trochanteric bursitis based on the symptoms .
Somebody has to talk to the manufacturer about making more durable corpus parts. Think I’ll get right on that. Hope you’re able to overcome this argument with your bursa.
[quote]gorillavanilla wrote:
Somebody has to talk to the manufacturer about making more durable corpus parts. Think I’ll get right on that. Hope you’re able to overcome this argument with your bursa.[/quote]
Pretty sure my warranty is up…