Spidey: Back in Black

Training Training Logs
101

Legs:

Conventional DL: Was alright I guess, still need to get tighter in my set-up
275x5
305x4
325x3
295x5
325x4
355x3

Front Squats: Upper back was toast after the Deads and first set of these lol
185x2x6
175x6
165x6

Goodmornings:
135x2x8
145x8
155x6

Lunges: God there are my least favorite exercise ever lol
40’sx3x8

Abs

Good workout. Got new ironmaid straps for DL’s, because my other straps are sewn Oly style, convenient for stuff like chins and rows, but need a bit extra for DL’s. Liked them a lot.

102

[quote]Spidey22 wrote:

355x3

[/quote]
NICEEEEEE

103

[quote]chobbs wrote:

[quote]Spidey22 wrote:

355x3

[/quote]
NICEEEEEE[/quote]

Thanks man. These bars suck, and I can get a lot tighter if I just use chalk and didn’t have to use hex plates, so I’m hoping my pull is actually a bit higher then these numbers indicate lol

104

Just ordered some Adipowers. Yay. Parents buying them as an early b-day gift to me.

105

YEAH GO PARENTS!!!

106

[quote]Spidey22 wrote:
Just ordered some Adipowers. Yay. Parents buying them as an early b-day gift to me. [/quote]
I wear a 12 1/2 if they’re feeling generous

107

[quote]chobbs wrote:

[quote]Spidey22 wrote:
Just ordered some Adipowers. Yay. Parents buying them as an early b-day gift to me. [/quote]
I wear a 12 1/2 if they’re feeling generous[/quote]
So still better than Converse then.

108

[quote]chobbs wrote:

[quote]Spidey22 wrote:
Just ordered some Adipowers. Yay. Parents buying them as an early b-day gift to me. [/quote]
I wear a 12 1/2 if they’re feeling generous[/quote]

Ohh that’s the size I’m getting. Twinsies!

Usually wear 13, but heard ya need a size under in Oly shoes usually

109

[quote]Spidey22 wrote:
Legs:

Conventional DL: Was alright I guess, still need to get tighter in my set-up
275x5
305x4
325x3
295x5
325x4
355x3

Front Squats: Upper back was toast after the Deads and first set of these lol
185x2x6
175x6
165x6

Goodmornings:
135x2x8
145x8
155x6

Lunges: God there are my least favorite exercise ever lol
40’sx3x8

Abs

Good workout. Got new ironmaid straps for DL’s, because my other straps are sewn Oly style, convenient for stuff like chins and rows, but need a bit extra for DL’s. Liked them a lot. [/quote]
I do the same thing now. Oly straps scarred my hands and didn’t hold enough for heavy stuff

110

[quote]browndisaster wrote:

[quote]Spidey22 wrote:
Got new ironmaid straps for DL’s, because my other straps are sewn Oly style, convenient for stuff like chins and rows, but need a bit extra for DL’s. Liked them a lot. [/quote]
I do the same thing now. Oly straps scarred my hands and didn’t hold enough for heavy stuff[/quote]

I’ve never seen them back to back? What’s the difference?

111

[quote]Spidey22 wrote:

[quote]LoRez wrote:

[quote]Spidey22 wrote:
Also, I’m 184 lbs now lolololololol[/quote]

So how’s it looking? What you expected?

You’d gotten a bit over 200 hadn’t you?[/quote]

Meh, I look alright. Awkward hip/lower back fat still, but I’ll snap some quick mirror pics for ya’ll. [/quote]

I asked, saw the pictures, and didn’t respond, lol.

I think things are looking good. The dieting part has definitely worked for you at least. Are you incorporating cardio at this point or no? Just the basketball drills?

112

[quote]browndisaster wrote:

[quote]Spidey22 wrote:
Legs:

Conventional DL: Was alright I guess, still need to get tighter in my set-up
275x5
305x4
325x3
295x5
325x4
355x3

Front Squats: Upper back was toast after the Deads and first set of these lol
185x2x6
175x6
165x6

Goodmornings:
135x2x8
145x8
155x6

Lunges: God there are my least favorite exercise ever lol
40’sx3x8

Abs

Good workout. Got new ironmaid straps for DL’s, because my other straps are sewn Oly style, convenient for stuff like chins and rows, but need a bit extra for DL’s. Liked them a lot. [/quote]
I do the same thing now. Oly straps scarred my hands and didn’t hold enough for heavy stuff[/quote]

Yeah I saw you pull in Oly shoes too. What made you do that? I know some people like it, but others say it’s retarded to do lol

113

[quote]LoRez wrote:

[quote]Spidey22 wrote:

[quote]LoRez wrote:

[quote]Spidey22 wrote:
Also, I’m 184 lbs now lolololololol[/quote]

So how’s it looking? What you expected?

You’d gotten a bit over 200 hadn’t you?[/quote]

Meh, I look alright. Awkward hip/lower back fat still, but I’ll snap some quick mirror pics for ya’ll. [/quote]

I asked, saw the pictures, and didn’t respond, lol.

I think things are looking good. The dieting part has definitely worked for you at least. Are you incorporating cardio at this point or no? Just the basketball drills?[/quote]

Well I’m reverse dieting now, trying to calories back up. I do cardio 3x a week, just 15 minutes each time. One day I do sprints, one day ‘drills’, and the other bike sprints. I just try to make my cardio ‘performance’ based, feel I get more out of it that way. My coach also wants me to maybe do some KB swings for cardio, help with hip hinging or whatever

114

Lats/Arms

A1:CGBP: All these were pretty easy.
175x3x6

A2:Chins: Chain belt was taken, so just BW
BWx3x10

B1:Bench Dips: Played around with positioning to hit triceps best
55x3x10

B2:Straight-Arm Pulldowns:
3x12

C1:Rope Pushdowns:
3x13

C2: Hammer Curls:
30’sx3x15

D1: French Press: Paused reps with slow eccentric
40x3x15

D2: Preacher Curls:
40x3x10

Went back home for Fall break. Gym here has a Prowler. Did 6 rounds of it ramping up in weight. Seriously wtf, that’s the worst thing ever lol

115

[quote]Spidey22 wrote:

[quote]browndisaster wrote:

[quote]Spidey22 wrote:
Legs:

Conventional DL: Was alright I guess, still need to get tighter in my set-up
275x5
305x4
325x3
295x5
325x4
355x3

Front Squats: Upper back was toast after the Deads and first set of these lol
185x2x6
175x6
165x6

Goodmornings:
135x2x8
145x8
155x6

Lunges: God there are my least favorite exercise ever lol
40’sx3x8

Abs

Good workout. Got new ironmaid straps for DL’s, because my other straps are sewn Oly style, convenient for stuff like chins and rows, but need a bit extra for DL’s. Liked them a lot. [/quote]
I do the same thing now. Oly straps scarred my hands and didn’t hold enough for heavy stuff[/quote]

Yeah I saw you pull in Oly shoes too. What made you do that? I know some people like it, but others say it’s retarded to do lol[/quote]

I started doing them again recently on your advice. I’ve been using them like 3/4 the time for the past few months and finally they feel somewhat natural. “If you can dodge a wrench you can dodge a ball” is my thinking lol. Every time my conventional deadlift goes up, I hit PRs when I go back to sumo. So right now my thinking is conventional oly → conventional → sumo, then reset again. If this works well, I’ll do the same thing but with deficits before conventional oly. I tried beltless training, but it sucked for me, so this could be same way lol. We’ll see

116

Maybe it’s just me but is your close grip and regular bench almost the same?

117

[quote]browndisaster wrote:

[quote]Spidey22 wrote:

[quote]browndisaster wrote:

[quote]Spidey22 wrote:
Legs:

Conventional DL: Was alright I guess, still need to get tighter in my set-up
275x5
305x4
325x3
295x5
325x4
355x3

Front Squats: Upper back was toast after the Deads and first set of these lol
185x2x6
175x6
165x6

Goodmornings:
135x2x8
145x8
155x6

Lunges: God there are my least favorite exercise ever lol
40’sx3x8

Abs

Good workout. Got new ironmaid straps for DL’s, because my other straps are sewn Oly style, convenient for stuff like chins and rows, but need a bit extra for DL’s. Liked them a lot. [/quote]
I do the same thing now. Oly straps scarred my hands and didn’t hold enough for heavy stuff[/quote]

Yeah I saw you pull in Oly shoes too. What made you do that? I know some people like it, but others say it’s retarded to do lol[/quote]

I started doing them again recently on your advice. I’ve been using them like 3/4 the time for the past few months and finally they feel somewhat natural. “If you can dodge a wrench you can dodge a ball” is my thinking lol. Every time my conventional deadlift goes up, I hit PRs when I go back to sumo. So right now my thinking is conventional oly → conventional → sumo, then reset again. If this works well, I’ll do the same thing but with deficits before conventional oly. I tried beltless training, but it sucked for me, so this could be same way lol. We’ll see[/quote]

That was kind of my thinking as well, and I’ve DL’ed once or twice in Oly shoes, felt like a different exercise, more ‘legs’, less back. Will at least give it a legitimate run I think. I can always Sumo about 30+ lbs more then conventional, so will like stick with Conventional for awhile

118

[quote]chobbs wrote:
Maybe it’s just me but is your close grip and regular bench almost the same?[/quote]

Yeah they are. Regular bench is with middle or ring finger on the rings, and close grip is an inch from the smooth, so the grip width is pretty different. I just have a shitty chest I think. Like it’s grown a bit with the routine I used prepping with Jake, but it’s just not strong. lol. So my regular bench is probably hindered in the fact more stress is distributed to my chest as opposed to just triceps, honestly lol.

119

Legs:

Back Squats: Everything was pretty solid.
205x7
235x5
265x3
225x7
255x5
285x3

SLDL’s: Put 10 lb plates under the front of my foot, like a reverse oly shoe? Idk, hit the glutes a but more.
225x4x6-8

Goblet Squats: 45-60s rest
75x3x10

Skater Squats:
40x3x10

Good workout. Had little sleep, but whatever. Still got the work in.

120

Push

Flat BB: Should have went 5 lbs lighter on first wave
155x7
175x5
195x3
160x7
180x5
200x2

Low Incline BB: Kind of felt wiped out from Flat Bench
135x2x8
145x2x6

DB Shoulder Press:
50’sx3x8

Cuban Press:
20’sx3x10-12

DB Extension:
50x3x15

Pec Fly:
3x12

Was pretty sleepy from staying up late writing a paper, so performance wasn’t as great as I’d hoped. Regardless, did better then last week, and that’s all that matters.

Also, Adipowers came in today. Yay! tried them on, foot feels stapled to the ground, very sturdy. Obviously excited for Squats, but am thinking they may be nice to Bench in.