Heavytriple's Journey to 500/600/700 at 198

Training Training Logs
141

2/25

Floor Press
315x8,8,10

Pause NGBP
320x10

Lat Pressdown/serratus push-up
105x10/x15x4

Seat Wide Row
120x10x4 (1 min rest)

Yep, need to do something besides floor press. The angle bothers my shoulder. But the full range bench felt completely normal, so I’ll do some variation of board presses or just do db presses after pause NGBP.

2/26

High-bar Squat
335x7
355x7
375x8
Did 7s for all my warmups, too. Last was 315 Beltless…like that scheme, and it ended up being 7x7

Halting Mod Sumo
401x4
421x4
441x4
Also did 4s on all warmups.

Finally stopped being a chump and ate a preworkout meal, and immediately realized how stupid I am sometimes. This was the best I’ve felt in months, soooo preworkout meal it is!

Here’s me looking hyoooooge: Danny Amon on Instagram: "#tbt to the ancient times of last week because I felt kinda big. God I love #carbs #fit #fitfam #fitspo #igfitness #instafit #powerlifting #198raw #aesthetics #bodybuilding #crossfit #dyel #lean #abs #italian #iifym #flexibledieting #nutrition #diet #gainz #gym #strength #misc #aware #mirin #macros #menintights #health #blessed"

142

You have done great!! Really impressive, Danny.

Just thinking about your split. I’ve been doing a long day with Chest/Back/Arms, Legs, Delts for quite awhile and have really liked that plan. Almost an upper/lower split, but with a separate day for my lagging delts. Lately I’ve been messing around with going back to more of a 4-part split. Hummm… Your log certainly shows that an upper/lower split can work really well. And you’re making me think about training bench paused.

143

2/27

Pause Bench
395x1,1,1,2 (@8.5)
http://instagram.com/p/znL7ecKPFu/
Easy, shoulder felt good, and huge improvement in RPE from week 1.

DB Pullover/ext
55x12x3

Pull-up
+35x12x3

2/28

Comp Squat
455x1,1,1,3 (@8.5)
http://instagram.com/p/ztHw1BKPCY/
Another huge improvement. Good adjustment to the heavier stuff.

Comp Mod Sumo
565x1,1,2 (PR @9)
http://instagram.com/p/zutfbfqPOq/
Easy PR, weight felt better than 550 last week.

Gigantic leap from meet prep week 1 to 2. Everything I did felt easier, plus I learned how not to be an idiot and eat before workouts when I have the cals.

3/2

Pause Bench
335x4
355x4
375x5 (@9, added wraps)

Bent Wide Row
365x10x3, Beltless

Serratus push-up/pull-up/dip
X15/15/15x3

Good session, nothing interesting to report.

144

[quote]Powerpuff wrote:
You have done great!! Really impressive, Danny.

Just thinking about your split. I’ve been doing a long day with Chest/Back/Arms, Legs, Delts for quite awhile and have really liked that plan. Almost an upper/lower split, but with a separate day for my lagging delts. Lately I’ve been messing around with going back to more of a 4-part split. Hummm… Your log certainly shows that an upper/lower split can work really well. And you’re making me think about training bench paused. [/quote]
Thank you!

I’ll just say that when I want to strictly build in offseason mode, I like push/pull/leg repeated 2x. Definitely a personal preference, though. I haven’t really trained delts in some time, though, so my perspective is admittedly skewed.

And I would highly, highly recommend pausing bench in some form in your training. Keeps you honest with load selection and really aids time under tension :slight_smile:

145

3/3

Pause Squat
405x5x3

Deficit Mod Sumo
451x5x3

So hard to do cardio after this shizz

3/4

Pause NGBP
320x8,8,11

Wide Lat Pressdown
90x10x4

Wide Rhomboid Row/serratus push-up
135x10/x15x4

Lax ball rolling around the shoulderblades is amaaaaaze

146

3/5

High-bar Squat
345x7
365x7
385x7

Halting Deads
455x4x3

Spin bike tabata---->>fuaaarrrk

Since Kentucky decided to go full retard and drop 16 inches of snow for the second time in 3 weeks, I had to train at a local 24/7 gym. Not the best for deadlifting, but it wasn’t so bad.

3/6

Pause Bench
405x1,1,1,2 (@9 RPE)

Chin-up/serratus push-up
+45x12,10,12/x15x3

Db pullover/ext
55x15

Had a client move times on me and had to cut this one short. Bench felt solid…first time with 405 in a couple months. Shoulder held up fine, it was just a little off going in from how I ate last night. Srs. That’s how old I am. I had to press hard with a fork repeatedly, and the result was a more-sore-than-normal rotator cuff. Lollllll

147

[quote]HeavyTriple wrote:
I had to press hard with a fork repeatedly, and the result was a more-sore-than-normal rotator cuff. Lollllll[/quote]

Lol, what were you eating?

148

[quote]MaazerSmiit wrote:

[quote]HeavyTriple wrote:
I had to press hard with a fork repeatedly, and the result was a more-sore-than-normal rotator cuff. Lollllll[/quote]

Lol, what were you eating?[/quote]

Some especially thick protein pancakes. They strongly resisted my intent to eat them 8/

149

3/7

SquatzZz
465x1,1,1,2 (@9 RPE)

Mod Sumo
575x1,1,2 (@8.5 RPE)
http://instagram.com/p/z8e6DAqPCm/

Damn that deadlift felt gooood. Last set of squat felt good, too…was struggling to find the right bar placement before that.

Did 10 minutes of moderate-high cardio after that workout, then destroyed a double entree of arroz con pollo at a Mexican restaraunt.

Did tabata dead sprints on Sunday to cap the week before then eating for 7 hours straight.

150

Love the log. Crazy strong especially when you consider the injuries!!

If you know you don’t have a meet for like 8 months or year, do you have any kind of off season approach?

I got a meet in a few weeks and the prep is going well. I wanna start getting ideas for how to approach the framework of my training post competition.

151

3/9

Pause Bench
340x4
360x4
380x4 (@8 RPE)
225,275,295 x5—>wide

Beltless Wide Row
375x8x3

Dip/pull-up/serratus push-up
X15/10/15 x3

Easy 4 on bench. Fifth would have been too much of a struggle at this point in training so I didn’t try it.

3/10

Pause Squat
415x5x3
http://instagram.com/p/0DhkWdqPNt/
PRRRRRRR

Deficit Mod Sumo
460x3x3
Gassed. No pop.

Squats looking and feeling better than they ever have. Really feeling good about putting up some numbers that will get me out of jabroni territory.

3/11

Pause NGBP
325x8,8,12 (PR)

Wide Lat Pressdown/pause serratus push-up
95x12/x12x4

Seated Wide Row
150x10x3

Pause serratus push-up x20

Bench starting to really feel good again. Hoping to match or surpass 450.

3/12

High-bar Squat
355x7
375x7
395x7

Halting Mod Sumo
460x4x3

3/13

Pause Bench
415x1,1,1,2
http://instagram.com/p/0LyWu7qPMZ/
Last set was tng, but whatevs. Easy 9er.

Chin-up
+45x12,12,12,10

Db Pullover/ext
60x10x3

Deep-stretch Push-up
X10x3

Moved out toward comp grip and my shoulder felt really good.

3/14

Squat
475x1x3 (@8,9,8)
485x1—>wrapped, @8 RPE

Mod Sumo
585x1,1,2 (@9 RPE)
http://instagram.com/p/0Oa5gOKPMO/
Effing flew off the ground…fastest I’ve ever pulled that heavy a load. Second rep would have been much easier if I hadn’t come down off center, too.

152

[quote]Sutebun wrote:
Love the log. Crazy strong especially when you consider the injuries!!

If you know you don’t have a meet for like 8 months or year, do you have any kind of off season approach?

I got a meet in a few weeks and the prep is going well. I wanna start getting ideas for how to approach the framework of my training post competition.[/quote]
Thanks boss!

Keep in mind that all of my opinions are based on my own responses to my own programming:

Off-season work should be about high volume, moderate load (70-80%). I like push/pull/legs 6x weekly, personally. Train like a bodybuilder and hammer the competition lifts with volume (to remain technically sound in the lifts) and hit the individual components with equal zeal (ISO work). Try to increase your volume over the course of your training blocks. This is how you lay the foundation for strength potential that you will ideally realize in meet prep. You should also be addressing supporting musculature during this time.

I’ll be experimenting with over-warmups (light singles, basically) this offseason in order to stay accustomed to heavier weight without really maxing.

153

[quote]HeavyTriple wrote:

I’ll be experimenting with over-warmups (light singles, basically) this offseason in order to stay accustomed to heavier weight without really maxing.[/quote]

yayyyyy.

154

[quote]HeavyTriple wrote:

[quote]Sutebun wrote:
Love the log. Crazy strong especially when you consider the injuries!!

If you know you don’t have a meet for like 8 months or year, do you have any kind of off season approach?

I got a meet in a few weeks and the prep is going well. I wanna start getting ideas for how to approach the framework of my training post competition.[/quote]
Thanks boss!

Keep in mind that all of my opinions are based on my own responses to my own programming:

Off-season work should be about high volume, moderate load (70-80%). I like push/pull/legs 6x weekly, personally. Train like a bodybuilder and hammer the competition lifts with volume (to remain technically sound in the lifts) and hit the individual components with equal zeal (ISO work). Try to increase your volume over the course of your training blocks. This is how you lay the foundation for strength potential that you will ideally realize in meet prep. You should also be addressing supporting musculature during this time.

I’ll be experimenting with over-warmups (light singles, basically) this offseason in order to stay accustomed to heavier weight without really maxing.[/quote]
I found over-warmup to be really helpful. It also makes the volume work feel lighter. I’m not as strong as you though.

155

@spidey-you’re my inspiration for that one, bruh <3

@regev-that’s what I’m hoping for as well. There are a lot of mental gymnastics with heavy lifting, and I think that will help. My first week of meet prep was the worst, but the weights were only like 85% 1 rm at most…I just wasn’t used to lifting heavy.

156

3/16

Pause Bench
345x4
365x4
385x4 (@8.5 RPE)

Wide Beltless Row
375x10x3
JFC these were awful. Went on a bowling date with this smoking amazon woman: http://instagram.com/suzz_the_mua which left my back and shoulder really sore. Lololololololol OMG so old plz go

Dip/serratus push-up
X20/20x2

Yea, I was cashed out after bench. It basically feels easier each week, though. And this was my singles weight in week 1 of meet prep.

3/17

Pause Squat
385x3 (@8.5,8,8)
405x3 (@8.5)
425x3—>>>wrapped (@8)
Much better use of the wraps here. Felt like I was able to accelerate throughout and wasn’t hitting a dead spot. Stumbled twice on that last set because of foot placement or I would have done 5. Had to dial the volume down from planned 5s because my back flared up like a bastard after those rows yesterday.

Deficit mod sumo
405x4
435x4
465x4 (@8.5)
Easy. Much better than last week.

3/18

Pause NGBP
330x8,8,11 (@9)

Lat Pressdown/serratus push-up
100x10/15x4

Seated Wide Row
165x12x4

Dead/hang pull-up
X15

Smoke show on the bench. Should hit a paused rep pr before the meet.

3/19

High-bar Squat
315x7 (Beltless)
365x7
405x7
Pr of some sort there.

Halting mod sumo
405x4
445x4
475x4

Getting much more comfortable with a slightly wider mod sumo.

157

[quote]HeavyTriple wrote:

[quote]Sutebun wrote:
Love the log. Crazy strong especially when you consider the injuries!!

If you know you don’t have a meet for like 8 months or year, do you have any kind of off season approach?

I got a meet in a few weeks and the prep is going well. I wanna start getting ideas for how to approach the framework of my training post competition.[/quote]
Thanks boss!

Keep in mind that all of my opinions are based on my own responses to my own programming:

Off-season work should be about high volume, moderate load (70-80%). I like push/pull/legs 6x weekly, personally. Train like a bodybuilder and hammer the competition lifts with volume (to remain technically sound in the lifts) and hit the individual components with equal zeal (ISO work). Try to increase your volume over the course of your training blocks. This is how you lay the foundation for strength potential that you will ideally realize in meet prep. You should also be addressing supporting musculature during this time.

I’ll be experimenting with over-warmups (light singles, basically) this offseason in order to stay accustomed to heavier weight without really maxing.[/quote]

Thanks man.

Yeah, I wanted some input from you because I think my lay out and preferences for training are similar to yours. I train in a gym that’s probably the size of most celebrities’ closet and has no machines (a lat pulldown and a pulley station that has two settings to set the cable from) so it all has to stay relatively similar to the comp lifts or I have to get really creative.

158

3/20

Pause Bench
375x1
400x1
425x1.5 (@8 on first rep)
AHHHHH. Rushed the second and misgroved. First was easy easy.

2-board
435x1

Chin-up
+50x8,8,10

3/21

Squat
445x1w
475x1w
500x1w (@8 RPE)
Gunshy on trying a second after bench, but man that was easy too.

Mod Sumo
545x1
585x1
605x2 (@8.5, easiest PR evuhhhhh)
http://instagram.com/p/0gcksJKPCm/

Pete Rubish and Mike Conley were in the gym ripping 700+ like it was nothing, so I had an unusual amount of motivation. First rep moved so fast I had to regroup at the top. Also was my first week on the DL bar…like a damn rack pull.

3/23

Pause Bench
375x1
405x1
430x1 (@8.5)
390x3
Everything felt super easy aside from the stupid dip that found its way back into my right arm. Need to get that figured. Happened on the backdown set too, which felt really easy and highly annoyed me because it threw the first rep off so much.
http://instagram.com/p/0lXL7NqPKJ/

Pull-up/serratus push-up
X10/x15x3
Dead hang, paused at the top pullups.

Dip/inverted row
X15/15x3

No more rows until meet is over…conserving my back at this point and removing unnecessary stressors.

3/24

Squat
435x1
475x1w
505x1w (@8)
425x5w, paused
Total smokeshow. Might have to do 510 on thurs because the exertion hasn’t been high at all.
http://instagram.com/p/0n_tz-KPDN/

Deficit Mod Sumo
405x4
445x4
475x4
Big jump, still super easy.

Can’t wait to do another single. Love this sort of high frequency lifting provided I don’t overdo it.

3/25

Pause Bench
375x1
405x1
435x1 @9+
335x9 @8
Had some handoff issues at 405 that threw me off and 435 felt pretty heavy. Friday will be interesting…
http://instagram.com/p/0qSpY-qPD1/

Wide Lat Pressdown/serratus push-up
105x10/x15x3

Chin-up/serratus push-up
X10/x15x2

Accessories getting cut out partially this week, entirely next.

3/26

Comp Squat
435x1
485x1w
515x1w—>ties PR @8.5
http://instagram.com/p/0tObzLKPO8/

High-bar Squat
415x4 @8
Backdown set

Halting Mod Sumo
405x4
445x4
485x4

So just look at the video in the first post to see how far my squat has come. Still have a lot more in me, too. Doesn’t hurt when you have the extra motivation of Pete rubish pulling your pins.

3/27

Pause Bench
385x1
415x1
440x1 @8.8—>ties gym PR
390x4 PR
http://instagram.com/p/0vOfy6KPB8/

Chin-up
+50x10,10,11

Pressdown/deep serratus push-up
150x12/x10x3

Wasn’t going to try anything too heavy if I didn’t feel good, but warmups were insanely fast and I had to do 440. Way easier than the last time I did it in the gym.

159

3/28

Comp Squat
445x1w
485x1w
525x LOL FAIL OMG MY LIFE IS RUINED
JK, this is a longstanding tradition of mine. Miss a squat in prep because I tipped forward, move on, get it a week later. I got cute and tried to narrow my stance, but will go back to what works next time. I think I’ll do 520 tues.

Modified Sumo
545x1
585x1
620x1 (@8.5) eaaaasy PR
http://instagram.com/p/0yeoYcKPLZ/

Floor speed is insane with deads right now. I’m good for a double on that weight, but I was fried after the missed squat. Really think I can get 650+ at the meet, and I’m now convinced everything is in place for me to become a monster puller. I’M GONNA MAKE IT, BROS.

160

Damn your Sumo is really fast off the floor. I guess just from the narrow stance. Plus your hips look wayyy more opened then they used to be. Good job dude.