Never Strong Enough.............

Training Training Logs
621

Leg day:

Squats with hanging quarters:1355(without),1355, quarters bounced around too much so i shortened the bands a bit, 1353,2253,2253,2255(vid for fun),took quarters off, 225*3 and strained an adductor muscle. I was probably a little high on squats today, but it was fun to try something new and have most of the gym looking at me while doing it.

Super set of leg extensions:8510,13010,17510,20510

And seated leg curls:8510,13010,17510,20510

Lying leg curls:8010,8010,80*10 kept these light because i could feel my adductor muscle pull a bit where i didn’t in the seated leg curls.

Done, i cut it early and spent the remaining 30 minutes stretching and foam rolling my legs. Definitely a little strained but okay. My rubber ball is doing a good job mashing the origin area of my hamstrings. Hurts good. In other news i bought a drill and some smooth round drill bits to drill a few more holes in my belt. Got one done and it looks pretty good, but took some time to get through the damn thing.

622

DUDE IT IS ALMOST MEET TIME FOR YOU!!

Are you ready/excited/having anxiety related IBS? (heh)

Anyway, coolio for you tryin’ out that plate hangy thing, that shit looks tough.

623

[quote]Spock81 wrote:
DUDE IT IS ALMOST MEET TIME FOR YOU!!

Are you ready/excited/having anxiety related IBS? (heh)

Anyway, coolio for you tryin’ out that plate hangy thing, that shit looks tough. [/quote]

All of this ^ and also. Why are you guys doing the plate hangy thing? I missed the reasoning.

624

[quote]Patch2 wrote:

[quote]Spock81 wrote:
DUDE IT IS ALMOST MEET TIME FOR YOU!!

Are you ready/excited/having anxiety related IBS? (heh)

Anyway, coolio for you tryin’ out that plate hangy thing, that shit looks tough. [/quote]

All of this ^ and also. Why are you guys doing the plate hangy thing? I missed the reasoning.[/quote]

@spock, not really at the moment. I am armed to the teeth with quotes and music. I will be anxious and nervous and all that a day or two out from the meet though.

@patch, i think it has to with balance and stabilization. It is also a new variation that i haven’t tried and thought what the hell.

625

Bench and deads openers:

Bench:4510,1355,1353,1852,2251,2551,2751,3051(vid) bench felt pretty good today, made sure i had a good pause on the last set.

Deads:2255,2253,3152(i locked these out so hard i had to reset each rep because it threw me off balance),4051 put on belt, and wrist wraps, 455*1(vid)Easy

Prowler:50yards in 2 consecutive trips with 270 as cool down.

Stretched, foam rolled, band pullaparts and band dislocates.

done, i feel really good right now. The tightened belt felt awesome. I found some huge knots in my upper traps and scapula area. So the plan right now is to do some band stuff and soft tissue mobility work for this week and be physically and mentally ready for saturday.

Planned openers are 305ish for bench and 455ish for deads. Is in kilos so rounded off to a close number is what they will be(probably 140 kilos and 210 kilos. From there i will see how i feel. If openers feel light i will take a bigger jump. Ultimate goal is to get a 900 total, but i would be happy if i beat my previous dead and bench combined total of 840 which should be easy money if everything goes well.

626

HAPPY MEET WEEK!!

Super excited for ya. Looking very strong indeedy. :slight_smile:

627

Good luck man, I have no doubt you’re gonna kill that first push/pull total!

628

Thanks lula, lookin forward to a week off and the pig out on friday. Sadly all that free time will be used towards the lab reports i’ve got to do this week.

@pbclax, Thanks bro, i’m already so fired up from listening to this song, it will be hard to wait till saturday despite all the things i need to do this week.

629

WABDL meet recap 3/31
I This was my first push/pull meet. I weighed in at 288.8lbs.
I smashed my opener with ease, no doubts at all. 308 for opener.

Second attempt I did 336. I smashed that as well, bench Meet PR. Note, I put three ammonia tabs in a supplement bottle. I didn?t realize just how strong 3 of them are together and go a bit more of inhale than I was expecting and it caused a massive outpour of tears.

Third attempt I went for 352, triceps failed me here. I was super pumped for this attempt, but just didn?t have enough strength for this today. I?m going to try some 2 and 3 board type benching and close grips for awhile.

Then I waited for about 3-4 hours till I could start my warm-ups for deads. Warmups felt really good, I was fast and explosive.
Opener, 462 was like nothing was there.

Then FUUUUUUUUUUUUUUUUUU on my second overall attempt, which was 507, same stupid lockout issue. I was so effing pissed that I missed this.

Attempt #3 same thing, missed 507 inches away from lockout. It also looks like I ramped it a bit too.

Attempt #4, due to the fact that I?d set a MT record by default as there wasn?t a record and what Gus said, I got a third attempt at 507. This time I put so much baby powder on my legs that I choked in the powdery haze. WABDL allows 4th attempt for record attempts or something like that. Finally locked out the damn deadlift. There were only bench only records for my weight class.

Overall I had a good day, I felt pretty decent and I did get a total PR, but I still feel like it didn?t go as well as I wanted. Bench was okay, even though I am disappointed in my final attempt. Deads were horrible, i need to hammer my lockout and strengthen my lower back, hamstrings and hips.

630

Don’t feel too bad about your performance. You still improved overall. Now you know what needs to worked on, so you can hammer it in and kill it the next time around.

631

PR Push/Pull total right? Nice work man, takes a shitload of mental toughness to miss a lift TWICE and get it the third time!

632

Thanks spar and pbclax, with this meet there were some good things and some bad things. I will focus on the good and hammer away at the bad.

Leg training:Accessory/light day.

Squats:1355,1355,2253,3152,3152,3152

Leg press:20015,40015,60015,80015,800*15

Leg extensions:10510,13510,17510,23010,175*10

Leg curls:9510,12510,15510,1856 drop125*10

Calf presses:15010,17010,23010,25010 drop 150*15

Done, i will do hamstring accessories on leg day and do romanions with rack/block pulls on deads day. School gym got a new glute ham raise that looks sturdier than the old one. Will definitely add that in somewhere.

633

Excellent work!!

Really, you ought to be proud of your achievement. Focusing on what you can improve is important, but taking a moment to reflect on all you’ve achieved is important too.

What are you going to school for?

634

Thanks lula, overall i’m happy with the meet. But i am definitely aware of my glaring weakness in my deadlift lockout.

I am going to school for exercise science.

635

Bench training fun:

Warmup bench with mini band stretched between hands, bar10,1355
Close grip bench with SS:1355,1853,2253,2753,275*3(vid) Felt pretty easy, but i need to remember to get a spot on the heavier sets so i don’t tweak my stupid shoulders unracking.

Bench with hanging quarters:bar+2510,bar+2510,135+25*7(vid)

Reverse grip bench:1355,1355,135*5 These felt good, as above i will get a spot for these as well and try going a little heavier next time.

Rope extension/pushdown combo:10,10 10,10 10,10 Did extensions then pushdowns

some pullaparts, dislocates and foam rolling.

Done, I’m pretty dense when it comes to avoiding stupid injuries. I need to remember that past a certain weight point, i have to loose my setup to unrack. Shoulder is a little sore but otherwise okay at the moment.

636

Just got back into the internet world. Way to keep at it man. Get that upper back and glutes working better.

637

Thanks Koub, i’m going to try adding in some things that i haven’t done for awhile. More posterior work and more upper back work as well.

Deadlift training:

Block pulls:1553,1553,2053,2553,3053,3553,355*3

Romanion deads:15510,15510,245*10

Shrugs:24510,3355,4255 Heavy holds:60510secs,605*10secs going to try adding in these for similar purposes as a heavy walkout.

Db rows:120*10,10,10

Hyperextensions:bw10,added 25 plate10,same*15

done

638

Shoulder accessories:

Seated db press:4010,4010, 5010,6010

Rear db flys: 3010,3010,4510,4510drop37.510drop3010

Barbell curls:4510,6510,10510drop8510drop65*15

Some pullaparts and dislocates.

Done, short workout. I spent more time stretching, foam rolling and doing mobility stuff for my shoulders then i did for shoulder work today. Shoulder was stiff, but once it loosened up i got that pump and if felt pretty good. I slept in too much, i’ve got to get a handle on that so i have plenty of time for prehab stuff and the worksets.

639

Squat training:

Squats:1355,1355,2253 added bands 135+bands3,225+bands3,315+bands3,405+bands3(vid) was a little high here, will work on that. Took bands off 6051 heavy walkout, and it felt heavy.

skip to approx 50secs

Front squat holds:22520secs, 22520secs,315*15secs After the first set i set the bar on pins at about sternum level, and started the front squat from there and held at top.

Leg press:40010,60010,80010,100010

HS leg extentions:5010,9010,90*10

Warning rant: So as i said earlier last week the gym got a nicer glute ham raise. Well i went to use it today and i thought i was losing my mind because the old one was back in place. Fuck that shit i was damn sure i saw it. So i went to ask thinking it was some lame excuse like the time they took out part of the platform. So i ask and it turns out the dumbasses were doing crunches on it and didn’t put the pin in the right hole so when they went to do a crunch the top piece went flying. Fuuuuuck how stupid can people get. I don’t even want to know. This is why i can’t have nice things. However, i was told that they are looking into ways to add something to where the pins go to prevent the ankle hold from escaping. I won’t hold my breath./rant

So i finished with some planks and makeshift reverse hypers and foam rolling.

done, will continue to work on depth and i will probably just go to one of my other gyms that does have a decent gluteham raise. I want to get in my suit, but i still need to stretch out the legs some more. Still about 4-5 inches from putting it on all the way. I might do some work in my briefs next week, but i’m thinking about doing some more squats against bands but either with more weight or more band tension.

640

Bench training:

Bench to makeshift 3 board:1355,1355,2255,2455,275*5

SS Bench:2753,3153,3353,3653(vid)

skip to approx 30secs

bench:135*30+

Incline db press:7510,6510,55*20

Bunch of band pull aparts, disclocates, presses and flys. Just went till it burned and rotated to a different exercise. Wanted to get more blood in my shoulders, chest and back.

Done, I really wish i could get into shirted benching. That could be alot of fun if i got the right shirt.