Deadlift training:
deads:1355,1353,2253,3152,4051,4551,4751,4951
Block pulls:3153,4052,4952,5451,315*5
Lat pulldowns:12010,17010
Db rows:10010,10010
500 row, some band traction, foam rolling and stretching.
Done, i had a good day today. I used the baby powder today and focused on getting my hips down a little more and deads were much better today as result. Still have lockout and grip issues, so at this point for the meet on 3/23, i’ll just focus on getting as much speed off floor as possible.
Bench training:
Bench:bar10,1355,1355,1355,1355,1353,1853,2252,2651,2951,3151,3151 added slanger3451,3451 225*25
Overhead rope extensions:8010,10010
Rotator cuff work:2010,3010,40*10
Cuban rotations:ezbar12,ezbar+510,ezbar+510,ez bar+510
Done, ended up being a good day but i had to wait a long time to get in the rack. Not a good start to my day at all, but i managed to focus enough to complete the lifts and not get injured, that’s always a plus.
HERC YO! Are you excited about ironman 3 coming out in 2 months?!?! I keep nagging the t-shirt store guy to order in a shirt with just ironman on it so I can wear it to the movie. I says to him, I says, if spiderman gets to be on a shirt alone, why da hell can’t ironman?!
He said they would be in in a couple of weeks :D.
OOps, I mean, nice lifting…
Random lower body shit day:
Prowler pushing:push down, sprint back*5 60ish yards one way
Kettlebell swings:16kg10,24kg10,28kg*10
Band traction, more foam rolling some stetching on the med ball.
Done, i had little motivation to do anything today, so i just made in a get some blood flowing/recovery day.
Shoulder accessories:
Band pressing single arm:reds15,blacks12,orange10,orange+reds10,orange+blacks8,orange10,black*10
Superset
A.DB laterals:2012,308,2010
B. LEaning side cable laterals:2015,2015,2015
Face pulls:8015,8015,80*15
Db curls:3010,408,30*10
Done,i got a good pump and my shoulder felt good. I was just a little tight in the hips, otherwise everything felt pretty good.
Deadlift training:Today was one of those days that i am just thankful i didnt hurt myself.
Deads:1355,1355,2252,3152,4051,4551,4951,5150 I debated on whether to post the video, as it shows i gave up early on the lift and had a fit. Whatever, one of these days, i’ll stick with it till my arms fall off. 5150 Hardly even budged this. 4053 At this point i decided to do heavy holds instead of block pulls.
Heavy holds without straps:4055secs,4955secs,5855secs,6355secs,635*2ish, this one slipped
Lat pulldowns:13010,17010
Db rows:10010,1505,5,150*5,5 Deadstop fashion, and my brachioradialis feels fine.
500m row, band traction and pvc pipe rolling.
done, another heavy bench day tomorrow then its just openers next week then the meet in just under 2 weeks. I’ve got some thinking to do about my openers.
Bench training:
bench:bar10,bar10,1355,1353,1852,2251,2551,2751,3051,3251,3251 added slanger 3551,365*1
2 board presses:22510,22515
Overhead rope extensions:10015,13012
Rope extensions:7010,7010
rotator work:3010,4010,508,3012
Cuban rotations:4*12
Done
Wednsday, did some leg stuff, some kettlebell swings and some foam rolling.
Thursday, did seated miltary press, shoulder stuff and some light biceps. Oh i also ate some wings, i really fucking love wings.
Today, worked up to my openers for next week. Felt somewhat heavy but the weights moved fairly well.
Bench:bar10,bar10,1355,1353,1852,2251,2451,2751,305*1
Deads:1355,1353,2452,3351,4051,4451,465*1
Done, going to do some light stuff tomorrow and focus on loosening up the tight shit i have going on, and then eat and sleep for the next week. Hopefully i’ll go a little better than last year, but we’ll see how things go on meet day.
Light accessories day:
200m row
20kg kettlebell swings 2*10
Some prowler pushing
Rotator cuff work with cables and cuban rotations 2 sets of each
Rope pushdowns/Db curl superset 2*10
Lat pulldowns 2*10
Side cable laterals 2*10
Then i had a realization that the piriformis is wrongly named, needs to be called beezelbub or something similar. I’ve got a couple of those fuckers in my Right glute/piriformis area. I hate them and they hate me, but the softball wins in the end. Hurts like hell but it keeps those fuckes at bay at least a little bit.
Wabdl meet recap:
Bench:
1st attempt 303 3 whites
2nd attempt 325 3 whites
3rd attempt 341 0 whites
Summary, pretty close to where i was a year ago after most of a year dealing with tendinitis and all that bull shit. But other than the warmups, i never felt comfortable, and i kept slipping on the bench. I’m going to work hard to attempt to avoid elbow issues this year and work on more consistency in my heavy bench training and hopefully see some progress here.
Deadlifts:
1st attempt 473 3 whites
2nd attempt 496 3 whites
3rd attempt 523 0 whites
Summary, i am a little better than i was a year ago, but still have a hell of a time locking weight out. Which doesn’t make sense since i can block pull quite a bit over what i can lock out via regular deads. Need more consistency with heavy deadlift training. I need to find a way to make progress on squats and deads at same the time, Not just one or the other. On the last attempt, it felt like it had stopped, but as video shows, that is not the case. Also need to re-learn how to strain.
Overall it was a decent meet, definitely have some thinking to do regarding my training and how i’m going to hold myself accountable and do the little things that i need to do.
From what I’ve seen, your deadlift training has historically been very low volume with frequent heavy attempts. At this point, perhaps it could be fruitful to look into a different sort of paradigm with regards to that? As in, high volume with sub-maximal loads? A la that prominent “build strength, don’t test it” mantra.
Glad to hear that the meet was a positive experience.
I think you did an Awesome job! When you are a drug free athlete, gains take time. Keep up the good work!
Justice, i agree. I’ve been thinking about doing more 3-8+ rep training, and try getting alot of rep prs this year and avoid some of the singles a little bit. But i still have to find how i can recovery and still progress on both lifts at the same time not one or the other.
James, i appreciate it. I feel i did okay, i performed up to what i’d done in training but still haven’t gotten back to where i was with deadlifts or bench.
Full body stuff:
Squats:1355,1355,2255,2255,315*2 Paused last rep of every set except the 315 set, and i paused both of those.
Bench:1355,1355 Paused every rep at three places on way up and down, 13510,13510 Did some pauses on last rep in similar fashion as i did on first few sets.
DB rows:7010,10010,100*15
Barbell curls:bar10,6510,95*5
Jm db presses:3510,5010,50*10
Blast strap fallouts super set with kettlebell swings:bw5,20kg10*3sets
Done, i will do a leg focused workout in a few days and a shoulder focused workout as well. I am going to try and get some conditioning stuff in there as well. I am still deciding what i want to do in the upcomming months. I’ll probably starting squatting on sunday, and cube the deadlift training and focus on more of a hypertrophy based chest and shoulder training for next month and build up volume of accessory work for shoulders, back, core and conditioning. Nothing really heavy for at least a couple of weeks to a month and then start another squat focused cycle and adjust my plan from there.
[quote]biggjames wrote:
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That’s the one i was telling you about, i was just a little off on the date. Right now, i’m not sure if i want to do that one or not. I’m not too fond of doing heavy squats without knee wraps is probably my main concern.
There is also another one in june that is going on in Billings as well. I’ve only got a little bit of info on that one though.
The more i think about it, the more i want to do the meet in june. Plus i’ve wanted to try the cube and it must be my destiny to do so because the program fits in nicely for that meet if i start it next week.
So starting next week, i am going to prepare for that meet. If nothing else, i have time before i need to make a final decision. Plus i just love testing myself and putting myself through hard shit and see if i make it through it. Goals would be 500+ squat, 330+ bench, 500+ dead
Lower body stuff:
Sumo pulls:1353,1353,1352,1352,1352,1352 Felt like crap, so i kept things real light. I ended up loosening up a little later on.
Romanion deads:13510,13510,135*10
Snatch Grip deads of blocks:1353,1353,135*3
Barbell hip thrusters:13510,13510,135*10
Single arm band pulldowns:band*10,12,15
Two handed hold for 3 sets of 10 secs with 50 lbs. Pretty easy, but surprisingly difficult.
Done, shoulders tomorrow.
Shoulder volume work:
Seated db press:2510,3010,3510,4010,4510,5010
Band side laterals:3-4 sets of 10 with reds
Superset:
A. Cable upright rows:6010,6012,6015
B. Face pulls:10010,10012,10015
Db curls:308,408,50*8
Ez bar preacher curls:4515,7512
Rotator cuff work:2015,3015,30*15
Cuban rotations:2sets*20
Done, had a pretty decent workout today. Db presses felt pretty decent today, just wanted to get a good pump going today. Squats on sunday, going to focus hard on getting good depth from the get go. Gonna do my best not to lose my balls and cut em high this time around.
Squat training:
Squats:1355,1855,2253,2753,3153,3753,3753,3753 added reverse bands 425*2
Olympic squats:22555sets
Leg press:10015,20015 First two sets done single leg,60015,70015
Superset:
A. Leg extensions:14515,14515 First two sets back to back 17515
B. Db swings:4015,4015, 7015
Adductions/abductions:16015,16015
Done, had a nice challenging workout today. Definitely needed alot more volume and more repitition work. Did everything beltless and without knee wraps. Probably won’t use knee wraps much this cycle, but i might throw them on for a few heavy sets after my regular work later.
Bench training:
Floor press:bar10,bar10,955,1355,1855,2255,2453,2752,2851,2951,305*1 Long pause on the singles
Floor press with slingshot:22520,27515
Lat pulldowns:10015,15015,190*12
Band pushdowns monsters*50
Ez bar tricep pushdowns:100*50
Cable crunches 120*15 felt like crap so i scrapped it.
Ball crunches:2*15
Done, decent day. Felt beat up from yesterday, but once i got warmed up a little felt a little better. Elbows and my R shoulder were cranky but thats nothing new to me.