Fair enough. Deficit dead strength looks good
Squats Tech and Volume
Pause Squat High Bar: Patella Tendon under knee was a bit inflamed so I took my knee wraps and wrapped them around it but only the bottom of my knee so I did not get a alot support out of them but, feel I would be lying about numbers if I didn’t atleast mention it.
135 for 2 sets of 8
185 for 5
225 for 5
275 for 5
- add Knee Wraps -
315 for 3
365 for 3
405 for 1
425 for 1
445 for 1 - minus Knee Wraps and Belt -
225 for 5 sets of 12 - last 5 reps paused each set…
Go home
.
Bench at the Pit
Bench Press:
45 for 10
135 for 2 sets of 10
185 for 6
225 for 5
245 for 2 sets of 5
265 for 1 set of 5, 3 sets of 4
275 for 3 and almost got 4
Dips:
4 sets of 15-20
Wide Grip Pulldown:
100 for 10
120 for 10
140 for 10
160 for 10
180 for 2 sets of 10
Tricep Pressdown
40 for 12
50 for 12
60 for 12
Squats at the Pit
Box Squats against Bands ( Double Minis )
45 for 5
95 for 5
135 for 2 sets of 5
185 for 5
225 for 2 sets of 2
275 for 2 sets of 2
225 for 4 sets of 2
- Remove Box -
225 for 2 sets of 5
Front Squats:
135 for 8
185 for 8
225 for 6
275 for 6
315 for 6
315 for 9 ( Wrapped bottom of knees for Patella relief )
Good Morning:
135 for 3 sets of 8
185 for 6
225 for 2 sets of 6
GHR against Light Band:
4 sets of 10
Bench with Tricep Emphasis
Decline Close Grip Bench Press:
45 for 10
135 for 10
185 for 8
225 for 5
275 for 2 sets of 4
- Add Slingshot -
295 for 10
315 for 6
- YouTube
DIps:
3 sets of 20 with body
Chest Supported T Bar Row:
45 for 15
90 for 12
115 for 2 sets of 12
115/90/45 drop set for 8/12/12
Wide Pull Downs:
140 for 15
180 for 12
220 for 8
Using a slingshot without a shirt on? You’re fuckin crazy mate. I get all kinds of scrape action when I do that.
[quote]csulli wrote:
Using a slingshot without a shirt on? You’re fuckin crazy mate. I get all kinds of scrape action when I do that.[/quote]
Lol well I have been accused of alot but being all there has never been one.
Heavy Deadlift. Yesterday.
8 weeks from meet today so the guys wanted to see what the hell we had. We pulled Reverse Bands for max single. These are just a guide line as we have found we pull 40-50lbs less at a meet than what we hit here.
I worked up to 635 and pulled it fucking stupid easy but got way psyched up and wound up blacking put after lol. Went 660 but missed it at top because my under hand lost grip.Strapped in it would have been mine.
40lbs PR with smoother form than my last time doing these. Also these bands are very old and stretched out and take just barely 100ish lbs out of the bottom.
Benched today even though I shouldn’t have really but oh well. Im about to really revamp my training I am just getting slightly unmotivated. I don’t know why but, I just cant pull my self out of my slump lately. Even hitting PRs and what not I just feel I should be going fatrther and harder. I know a lot has to do with my diet right now. I am just not eating enough and I am trying to fix this but I just have a hard time doing it right now. Im about to just start force feeding my self and drinking shakes with a good 1000 calories 2-3 times daily for awhile. I feel I am having a very hard time recovering right now and considering the amount of supps and what not I am running I should not be having problems at all.
I am going to start training nothing but the basics no more puff and fluff work just simple, hard, basic core training and just push the reps. No more being stupid and hitting heavy singles that are unplanned even if it means training on my own. I always make the best gains when I have a laid out program and follow said program. Trying to mix and match others training just doesn’t work for me.
I am going to switch up things as said starting Monday to this…
Monday
Wrapped Squat ( Heavy )
GHR x 3-5 x 10-20
Tuesday
Bench ( Heavy )
Pull Ups x 50 reps total
Wednesday
Deadlift ( Heavy )
RDL x 4 x 8
Thursday
Bench ( Light )
DB Row x 4 x 8
Friday
Squat ( Light )
Front Squat x 4 x 8
Heavy Squat and Bench Days: 3x3 progressing into 3x4, and then 3x5.Resetting weight after 3x5 is meet and starting back over at 3x3.
Light Squat and Bench Days: This is essentially a speed day. 80% of heavy day following same rep scheme except max reps on last set. Also the movement will be a slightly less favorable movement. For example instead of my Comp Bench Press I would use Close Grip Bench.
Deadlift Day only has a heavy day but, every week will be 3x3 for the goal.
I will probably start each week off at 80% of the weights I want to hit at this coming meet. Being a 560 Wrapped Squat, 330 Bench, and a 610 Pull.
I will also be eating a ton I don’t care atleast a pound of beef, tons of Rice and do everything to get a gallon of milk down a day. I don’t care what I weigh any more if I get a little sloppy until I pull 700 raw im going to continue this I don’t care if it s at 198 of 242. Im tired of holding my strength back due to a lack of calories or training that is all over the place. I love my team and will do everything possible to continue training and learning with them but, I am done pussy footing this is a new year a new me. I am going to fuck shit up this year my appearances and most likely health be damned.
Heavy Squat Day week 1: Holy piss some hard work today only took about a hour and two movements but I am trashed haha.
Back Squat:
135 for 3 sets of 10
185 for 10
225 for5
275 for 5
315 for 5
-add wraps and belt-
365 for 3
405 for 1
455 for 3 sets of 3- Video of last set to come.
Front Squat no Belt or Wraps
225 for 5 sets of 8
Deadlift Heavy Week 1
Sumo Deadlift: 80% of 600
135 for 2 sets of 8
185 for 5
225 for 5
275 for 5
315 for 5
- Add Belt -
365 for 5
405 for 3
455 for 1
480 for 2 sets of 3 and then 1 set of 4.
- YouTube
Barbell Row Strict
135 for 10
185 for 4 sets of 10
I was pretty tight from yesterdays squats but all in I felt pretty good. I really like knowing I only have 3 sets of torture and then I get to go home hahaha.
Bench Heavy Week 1: Honestly felt great today cant wait for next week. If I can Progress 5lbs every week March I should be hitting 300 for 3 paused which would be huge for me.
Bench Press: 80% of 330 - 265lbs
45 for 8
95 for 8
135 for 6
185 for 5
225 for 5
245 for 1
265 for 2 sets of 3 (paused) and 1 set of 5 easy (touch and go).
- add Sling Shot-
275 for 8
300 for 5
Barbell Row:
45 for 10
95 for 10
135 for 10
185 for 10
225 for 2 sets of 10
Tricep Pressdown:
50lbs for 50 reps
I’m digging your mindset lately. I’ve been feeling a bit zapped due to how hard my trainings been, but seeing your training pick up is inspiring! Kick ass man.
Glad I can help Vinny. I am the same way I just went to hard for to long mixed with to much volume and 5-6 days a week with just no rest was killing me. Add trying to lean out and worried about being pretty was just to much. Im just going to lift heavy as piss and enjoy my friends and food haha. I am really enjoying the format I set up right now just go in and kill the big move and one accessory and go home EAT EAT EAT and then sleep.
[quote]Reed wrote:
Glad I can help Vinny. I am the same way I just went to hard for to long mixed with to much volume and 5-6 days a week with just no rest was killing me. Add trying to lean out and worried about being pretty was just to much. Im just going to lift heavy as piss and enjoy my friends and food haha. I am really enjoying the format I set up right now just go in and kill the big move and one accessory and go home EAT EAT EAT and then sleep. [/quote]
Well I think you’re pretty Dustin
[quote]csulli wrote:
[quote]Reed wrote:
Glad I can help Vinny. I am the same way I just went to hard for to long mixed with to much volume and 5-6 days a week with just no rest was killing me. Add trying to lean out and worried about being pretty was just to much. Im just going to lift heavy as piss and enjoy my friends and food haha. I am really enjoying the format I set up right now just go in and kill the big move and one accessory and go home EAT EAT EAT and then sleep. [/quote]
Well I think you’re pretty Dustin[/quote]
AWWWWW Sulli you always know how to make me smile ð???
Getting that daily reeding in.
Squat Light Week 1
High Bar Very Upright Squat: 365 80% of 455
45 for 3 sets of 8
95 for 8
135 for 5
185 for 5
225 for 5
275 for 5
- add light wrap -
315 for 3
365 for 2 sets of 3 and 1 set of 10.
Very Wide Sumo Pull
135 for 5
185 for 5
225 for 3 sets of 3
275 for 3 sets of 3
Bench Light Week 1
Reverse Bench Press with a Pause: 80% of Heavy day is 215.
45 for 10
95 for 8
135 for 8
185 for 6
205 for 3
215 for 2 sets of 5 and 1 set of 13.
- add slingshot -
225 for 12 - triceps were trashed.
Face Away Lat Pull Downs:
80 for 15
100 for 15
120 for 12
140 for 12, 11, 10
Overhead Triceps Rope Extensions
50 for 20
70 for 20
80 for 20
Videos to come.