Back is still on the stiff side, but the deads and squats don’t seem to bother it. Bench actually feels worse than anything else. I’ll be adding in a belt the next bench session.
Rev band deadlift setup if anyone is interested. The rack is too narrow to do them inside so I did them off the front.
Also, another good sumo tip I’ve figured out:
If don’t have access to a long deadlift bar, load some smaller plates on the bar first before the 45s. This will space out the distance between the plates on the floor and give you more room to place your feet.
So, some updates. I got a little discouraged with DC. Just couldn’t get my body in 1 piece to really go through a blast. I then had a month of straight travel where I didn’t have access to the same machines and setups.
Combine that with another minor injury to some muscle under my left shoulder blade, and I haven’t been able to train like I have wanted.
In Virginia, where I was living for a month, the town only has 1 gym in a rec center. And that “gym” is a rat’s nest of a broom closet. The good news has been that it has a squat rack and a bench (that will almost lay completely flat) and a few dumbbells, but that’s about it (and they only charge a dollar to use it). The bad news, is that it wasn’t even possible to do any real form of DC program because I’ve been constantly trying to make due with what was available.
As a result, I haven’t been training DC. I had bought as read the 5/3/1 for powerlifting book and read that, so I decided to give it a go after I got my shoulder feeling better.
So, I’m healed up and finishing up my first 4 week cycle of the 5/3/1 for powerlifting. I’m back home now, but it looks like I’m going to have some more travel in the near future so the plan is to keep plugging away with 5/3/1 for the near future.
I’ll post up my training once I get time to type it all up. I did finally get a 225 military press.
A picture of my training facility attached.
Training updates:
5/24
Military
95x5
195x3
185x2
205x3
185x6
HS row overhand
270x5
360 5x5
IC lateral raise
80 4x10
LF pull down
200 3x12
5/26
Front box squat
Warm up
315x1
335x1
355x1
365x1
315x5
275x7
135x25
5/29
Rev band bench mediums
315x5
405x1
455 2x1
Bench
315x6
Wide grip bench
225x20
Close grip
225x12
5/31
Sumo DL
275x3
365x1
455x2
455 6x1
Rack pull below knee
405x2
495x1
585x2
495x6
IC standing leg curl alternating, non-stop
80x20,15,10,5
6/2 begin 5/3/1
Press
155x3
165x3
175x10
195 3x1
Pull ups
BW+15 3x10
Dips
BW+45 3x10
Upright row
145 3x7
Camber bar curls
65 3x10
Stone carry around house x 3
6/4
Deads
390x3
415x3
435x8
Good morning
225 3x8
Chest supported BB row
135x31,20
ABZ
Hill sprints x3
6/7
Bench superset with sets of 8 pull ups
285x3
305x3
320x7
350 2x1
Wide grip bench
225 3x10
Push ups
X 35, 25, 25
Pendlay row
225 3x5
6/10
Squat (I messed up my max with this due to the conditioning)
405 2x3
315x10
Front box squat
225x12
Leg extn
90 2x20
Leg curl
90 3x15
Hanging leg raise
3x15
6/12
Press
135x5
145x5
165x5
Push press
165 3x10
Dips
BW+45 3x10
Upright row
115 3x10
Camber bar curl
75 3x10
Farmers walk around house
45sx2
6/14
Deads
315x5
365x5
415x5
Good morning
225 3x8
Chest supported BB row
235 3x6
ABZ
Leg curls
6/17
Bench superset with sets of 8 pull ups
235x5
265x5
305x5
Rev band bench med
305 3x10
Push ups
X 35, 25, 25
Pendlay row
185 3x10
Rear lateral raise
25s 3x15
Farmers walk around house
45sx3
6/18
Squat
305x5
335x5
385x5
Front box squat
225 3x8
Leg extn
90 x35
Leg curl
90 3x15
Hanging leg raise
3x15
6/20
Press
145x5
165x3
185x2
205x1
225x1
Push press
155 3x10
Dips
BW+45 3x10
Upright row
135 3x8
Camber bar curl
85 3x10
Stair climb for 5 minutes
6/22
Deads
365x5
415x3
455x1
495x1
545x1
Good morning
185 3x10
Chest supported BB row
235 3x10
ABZ
Leg curls
6/25
Bench
265x5
305x3
335x1
355x1
375 2x1
Rev band bench med
350 3x8
Push ups
X42
Pendlay rows
205 3x7
Rear lateral raise
25s 3x12
Pull up
3x8
6/27
Squatz
325x5
360x3
405x1
455x1 (belt only)
Front box squat
225 3x8
Leg extn
Leg curl
Hanging leg raise
6/29
Press
85x5
95x5
115x5
Machine lateral raise
80 3x10
Dips
BW 3x12
Upright row
135 3x8
Camber bar curl
90 3x10
Rope climber
3x 1 minute
7/1
Deads
225x5
245x5
315x5
Good morning
135 3x10
Chest supported BB row
135x35
Leg curls
ABZ
7/3
Hard hill sprints
There was a lot of travel in there too. I was pretty pressed for time on a lot of those workouts.
I also just found out this morning I get to head to Canada tomorrow morning. YAY! So I’m going to try to get in my last 2 deload workouts before I leave.
7/5
Bench
180x5
215x5
250x5
Squat
215x5
255x5
300x5
Close grip Bench
225 2x10
Wide Grip Bench
225 2x12
Front box Squat
225 3X5
Donkey calf raise machine single leg
80 1x10 each (DC style)
Pull ups
BW 3x10
Stair intervals for 10 minutes
LF row
195 3x10
7/10
press
140x3
160x3
180x8
210x1
140 3x7
Dips
BW 3x20
Upright row
135 3x8
Narrow grip camber bar curl
100 3x10
Tire throws 1x40
So, I wanted to schedule another competition. I found one in about 9 weeks that would be perfect, down close to my parents in Alabama and was planning to start in on a comp cycle this week. However, some of the guys at the fire house were planning on doing the 9-11 memorial stair climb which happens to be the day after the competition. They needed guys to participate, so I signed up.
I’m going to be climbing 110 floors in full turnout gear including an air pack. It is going to be really hot and really heavy. The total weight of the gear is about 70 pounds. Bottom line is that I need to get in shape and I?m not going to be able to properly train for the meet, so that’s out.
So, the plan is going to be to back off the accessory stuff and up the conditioning. I plan on doing a lot of stair work on the mini escalator at the gym (since there aren’t a lot of tall buildings around) and probably start doing some rucking. This may be a good time to invest in a weighted vest.
http://www.nashvillestairclimb.com/HOME.html
Meant to link the event.
7/11
Deads
350x3
395x3
445x4
465 2x1
Good mornings
205 3x5
LF chest supported row
255 3x6
LF lying leg curl
150x12
Stairs 15 minutes, 70 floors
Not a lot of weight and reps on the deadlift because I’ve lost my belt. It made the weight feel heavy and I didn’t want to push it too hard without it. Looks like I’ll be buying another.
I got a new belt ordered.
7/12 (officially the hottest day of the year so far, 100 degrees 95% humidity, 117 degree heat index)
First practice in gear with a tank. Got together with some of the other guys participating in the event and went and climbed the most ridiculous hill we could find, twice. The heat was worse than the weight with the gear on.
I about vomited.
We plan to carry some tools next time and are going to try to get out there once or twice a week.
Glad to see you’re back after it again. BTW, if you are in Nashville, I seem to remember there being some absolutely disgustingly brutal hills out by Percy Warner Park. We ran state for cross country there, and while the course itself wasn’t hilly, the trails surrounding it looked like they went straight up. Might be worth looking into?
Good luck with the stair competition, and good to see all the injury stuff sorted out.
[quote]wiggles wrote:
Glad to see you’re back after it again. BTW, if you are in Nashville, I seem to remember there being some absolutely disgustingly brutal hills out by Percy Warner Park. We ran state for cross country there, and while the course itself wasn’t hilly, the trails surrounding it looked like they went straight up. Might be worth looking into?
Good luck with the stair competition, and good to see all the injury stuff sorted out.[/quote]
That’s a little too far to drive.
7/13
Bench super-set with sets of 5 pull ups
250x3
290x3
325x8
Band bench
185 + double choked med bands
x5, 6, 7
Push ups
x45, 25
Pendlay rows
135 3x10
rope climber 2 x 2 minutes really easy
I’m not sure what did it (probably the hill climb), but my lats and rear delts were really sore and stiff and got progressively worse through the workout.
7/14
Skeewatz
320x3
370x3
410x5
Front box squat
225 3x5
Hanging leg raise
3x15
Leg extn
135 1x20
Leg curl
90 1x20
Hill sprints walk down, sprint up x3
All of this was done without a belt. It?s supposed to take 2-3 weeks to get my new one, so I?m hoping to have it by 5,3,1 week. The weight really didn?t feel too bad for not having ever done much heavy squatting without a belt.
7/17
Press superset with sets of 8 pull ups
135x5
150x5
170x5
Dips
BW 3x20
Uppright row
115 3x10
Camber bar curls
65 3x15
Overhead stone carry across the yard x 3
Lifts are looking solid. What the heck are you weighing nowadays?
[quote]novaeer wrote:
Lifts are looking solid. What the heck are you weighing nowadays?[/quote]
Right now I’m dropping some weight and leaning out (hopefully) for the stair climb. Down to about 220 right now.
7/18 (still no belt)
Deads
320x5
370x5
420x5
Sumo
420 3x1
Good morning
205 3x8
LF row
180 3x10
LF lying leg curl
140x15
Stairs, 75 floors in 15 minutes
7/20
Paused Bench superset with 10 pull ups
235x5
275x5
315x5
wide grip bench 225x10,5
Superset with
Close Grip bench 225x10,5
Bad day. Ate something that really had my stomach messed up. Was dehydrated and started seeing spots so I shut it down, went home, and drank a gallon of water.