Lower
Box Squat with chains up to 405x1
Deads 8 singles
leg curl, ab wheel.
Everything is blegh. I’ve been wanting to do that powerlifting thing where I go back to basics for a while and actually get strong, that seems to be a thing people do. My raw strength is awwful awful awful, and I don’t even look like I lifts weights anymore.
[quote]GhostOD wrote:
Box Squat with chains up to 405x1
[/quote]
This doesn’t appear to suck. What were your numbers before?
[quote]giterdone wrote:
[quote]GhostOD wrote:
Box Squat with chains up to 405x1
[/quote]
This doesn’t appear to suck. What were your numbers before? [/quote]
My previous best chain squat is this fairly ugly 470+200lbs of chain
I only used 100lbs yesterday, though.
And ,for reference, my free squat single ply PR is 600
DE Bench, and a commentary
Warmup: rumble roller, BPA x 4x25, dislocations, foam roll, band pec stretch, rotations, lots of sets with the bar.
Bench
165 Doubled mini bandsx9x3, three grips
Paused Close Grip with Fat Gripz
135x8
155x8
185x8
205x8
Pullups 3x8
Fat Grip Curls 3x15
Pressdowns 3x15
BPA 3x a lot
There more experience I have with DE training, the more I seem to benefit from it. I’m fairly certain that I could make some small changes to my DE days, cut out my ME days, train twice a week, and make great progress. My schedule is currently pretty awful, and I’ve been inconsistent. It might be worth a try.
Jan 24- Kinda deload upper/ where I’m going from here
In the middle of a busy school stretch, but it’s going awesome. I wrote a mid term this morning and fucking breathed fire into it. I’m very confident that it went well. I’ve also finally sorted out my training. Here’s how it’s going to go:
Tuesday- Bench special exercise/ ‘ME’ upper
Thursday- Lower
Saturday- DE Bench/ shirt work ( sometimes)
My tuesday workouts are going to be special exercise and lots of assistance. I’ve never really cared about my muscle mass, but I think it’s starting to hold me back. I need to beef up a little.
My thursday workouts are going to contain both squatting and pulling. I’m going to revert back to my most successful squat programming, and do DE influenced cycles with fewer sets and a wider range of percentages. These will not, however, be based off my 600 PR. I was 20lbs heavier then, and it was out of monolift. I’m walking squats out now, so it would be foolish to use 600 as my number. I’m going to go with something closer to 530-540. My deadlift training is going to be lots of speed pulls against bands, alternated with weeks of special exercises. This has worked for me in the past. My deadlift is a real weakness for me, it lags behind my squat considerably.
Saturday is going to be Dynamic benching with mini bands, followed by either heavy raw board work, OR shirt work. Shirt work won’t be done to boards.
That’s a very rough idea of what I’ll be up to the next little while, this week will be an easy deload, and I’ll get into some training again next week. I’m pursuing a lot of other interests right now ( including being a good student), and as such I’m paring training back to 3 days a week. This might still get all chopped and moved around. I’m still thinking about taking some time to develop the strength base that I’m sorely lacking. I’d still be keeping the 3x a week, 2 upper, 1 lower template, though.
On to my training from this morning!
Warmed up with: lots of band stuff, some med ball throws and LOTS of rumble rolling. The rumble roller is my new deity.
Floor Press
225x3x3 all easy, no chalk, wrist wraps of handoff.
Fat Grip Row 5x8
Cardio: 20 mins steady state incline.
More rumble rolling.
Yeah, that’s it.
Gym Annoyance of the day: the tiny little guy ‘deadlifting’ sets of like 10 reps with 225 and completely dropping every.single.rep. from the top. Dude was bent over so badly that he looks like a capital letter L on it’s side. So loud. So annoying. Please stop training forever and never come back here again.
Here’s one of the more perfect hardcore songs of the last years.
And here’s a video that’s already making me feel nostalgic.
Oh and hey, you know who is the best powerlifter in the world?
This guy.
Back from a deload of sorts.
My lower deload day was boring. Pulled three plates for reps, did nothing else.
Today:
Warmup ( very long):
-Band pec stretch
-rumble rolled
-dislocations
-BPAs
-d-bell cleans 3x10
-lat hang
-rotations
-med ball toss 6x3
1A Bench
165 Doubled Mini Bands x9x3
2A Standing Fat Bar Press 115x5x5
3A Pullups 3x8
3B Fat Bar Shrugs 3x12
4A Rope Pressdowns 3x15
4B Fat Bar Curls 3x15
5A BPA x 100
AM b/w was 199.2… WHAT IS THE WORLD COMING TO, OH GOD
You weigh less than me. What the fuck is going on here? Still stronger, bastard.
[quote]giterdone wrote:
You weigh less than me. What the fuck is going on here? Still stronger, bastard.[/quote]
Not to mention I’m younger, have a full head of hair, etc.
But all kidding aside, don’t sell yourself short. You have a very muscular appearance, while I barely look like I life weights.
[quote]GhostOD wrote:
[quote]giterdone wrote:
You weigh less than me. What the fuck is going on here? Still stronger, bastard.[/quote]
Not to mention I’m younger, have a full head of hair, etc.
But all kidding aside, don’t sell yourself short. You have a very muscular appearance, while I barely look like I life weights.[/quote]
Taller too, don’t forget you’re taller.
Are you getting lean and schmexy on purpose or do you have a drug habit?
Haha, it’s very intentional. I’m hoping to develop some of the general fitness and strength skills that I’ve kind of skipped over in the past. I want to get good at pullups, get more muscular/less fat, increase my raw strength, etc. I get an absolutely embarrassing about ( about 200lbs) out of a single ply squat suit. This is not okay with me.
It’s time for a change. Hint:
[quote]GhostOD wrote:
It’s time for a change. Hint:
That was awesome. I don’t follow PLing much so I had not heard of him before.
Isn’t it awesome though? and he trains high-volume, sheiko style. Something I’ve never tried. I’m very weak raw, especially on the squat. I’m going to give it a try for a 13 weeks cycle, starting next week.
Back.
6/4/2012
DE Bench
Upper Body Warmup:
-band dislocations
-band pull aparts 3x10
-rumble roll pecs/lats
-band pec stretch
-internal and external rotations
-face pulls 3x10
Fat Bar Bench Press
50%+Double Mini Bandsx9x3
Fat Bar Three Board Press
185+Double Mini Bandsx5x5
Neutral Grip Pull Ups
B/wx4x8
6/06/2012
Lower Body Warmup:
-rumble rolled hams, quads, glutes, erectors
-quad and ham stretching
1A Free Squat 5x5
2A Sumo DL 5x12
3A Reverse Lunge w/ DBs 3x6
3B Banded Back Extensions 3x10
4A Straight Leg Situps (weighted) 4x8
6/07/2012
Upper Body warmup
1A Bench 5x5
2A Fat Bar Standing Press 4x10
3A Pull Ups 3x8
3B Band Pull Aparts 3x10
4A D-Bell Row 3x5
4B D-belly Fly 3x10
5A Pressdowns 3x12-15
5B Fat Bar Curls 3x 3x12-5
Yo, I like your log.
[quote]Spock81 wrote:
Yo, I like your log. [/quote]
Thanks for stopping by! Most of my exciting days of training are behind me, but there was lots of cool stuff like this earlier in this log.
I’m currently training to run a race, which I guess is something to be embarrassed about around here, but it is a new challenge that I am happy to embrace. So, my stuff is more tailored to that, lately.
My Training week so far.
June 11th,2012.
Benched
June 12th, 2012.
-Ran 10km
600 lb squat in gear out of a monolift…Whatever date that was
Ran 10km…June 12/2012
What the hell, Mr. Smith?
ME Upper Body July 16th
Upper Body warmup
1A Floor Press with 90lbs of chain x 2RM
2A Incline D-Bell Press 70sx4x10
3A Fat Grip Pulldowns 4x
3B Band stuff for upper back x 100
4A triceps 3x
4B biceps 3x
DE Lower Body, July 18th 2012
Lower Body warmup
1A Box Jumps 4x2 up to 40’ x2! PR!
2A DE Box Squats, 12 inch box, no belt.
185 Blue Bandsx6x2
205 Blue Bandsx2
225 Blue Bandsx2
3A Walking Lunges B/W 4 chainsx4x10
4A Cable Pull Through 3x10
5a/5b/5c ab Toe touches/swiss ball planks/ straight leg sit ups 2x failure
6- set up a three cone drill hill sprints x 6