5/15: Max effort again for Squats and DL’s
Decided to use my power pant briefs to get use to training in gear…
Box Squats with briefs, no wraps:
225+ 60Lbs of chains 2 sets of 2
275+ 60lbs of chains 1 set of 2
315+60Lbs of chains 2 sets of 1
345 + 60Lbs of chains 1 set of 1
365 + 60Lbs of chains 1 set of 1
Reverse Band DL’s
425x1x2
515x1
585x1 PR
515x2x2
5/17: Dynamic/speed day with squats and DL’s
Low Box squat w/135Lbs of tension
Bar—2 sets of 2
135x2
185x2
225Lbs 4 sets of 2
Added more tension w/Low box squats to total approx. 225-235Lbs of tension
225Lbs 2 sets of 1
Moved to DL’s against approx 60Lbs of tension at bottom 100 at top
245x1x2
335x1
385x1x3
5/19: This is the indicator that I need a week off. I did a mini bench press competition today since I have to do a residency in Florida this weekend. The base gym manager allowed me to do my lifts today.
My warmup went as such:
4Bd press:
135x10
225x10
315x2 (Started to feel heavier than usual)
365x2(felt heavy)
405x2 (Felt extremely heavy)
315Lbs 2 sets of 2 pause n press
Started in comp:
1st attempt 315 good
2nd attempt 370 good (did not come up as fast as I wanted it to)
3rd attempt 390 (exploded off chest but hit a brick wall around 3 bd height level and could not move no further.)
This was the indication I needed to let me know I need to take a week off. These are weights that would normally have been pretty easy to get. I have been going hard for 4 weeks and its time for a break anyway. For the mean time, I will be doing conditioning work of running, and barbell complexes (maybe).
5/28: Good to be back. Starting with Speed squats:
Low Box Squat with 135Lbs of Tension:
Bar only 1 set of 2
135x2
225x1
240x2x3
255x2
255x1
5/28: Good to be back. Starting with Speed squats:
Low Box Squat with 135Lbs of Tension:
Bar only 1 set of 2
135x2
225x1
240x2x3
255x2
255x1
5/29: Speed DL
DL with 100Lbs of tension
245x1x2
DL with 100Lbs of tension + 60Lbs of chains
245x1
335x1
335x0
285x1x3
Just DL’s without tension and chains
425x5 to finish off
5/31: Bench and DL
Current BW 255-258.
Ran 1 mile to get warmed up; 10min pace
Bench with 50Lbs of chains
Bar x10
135x5
245x3
295x3x3 First rep is pause, then 2 reps touch n go
DL’s + 50Lbs of chains
335x1
425x1
475x1
500x1 Real slow grind, but got it up. Really felt the chains drops half way up which forced me to pull harder midway.
6/2:
Squats: No wraps or belt. Just neoprene sleeves.
135x5
225x5
315x1
325x1x3
Sumo DL’s
245x3
325x3 Felt a slight pull in lower right Lat.
6/3: Went to doctor because lower right lat was hurting like hell and 6/4 doctor diagnosed slight strain of lower right lat. This sucks. Took weekend off and just did conditioning work
6/7: Squats (no wraps or belt. just neoprene sleeves)
135x3
225x2
315x1
Using Green bands for reverse Band squats
315x2
405x2
455x1
505x1x2
Sumo DL’s (tested lower right lat)
245x1
335x1
435x1
525x0 I really felt the pain
Right now I am in a calorie deficit and I feel weak as shit. I am really working hard to get down under 240 and being in an calorie deficit really sucks and has effected my squat and bench press. However, I am still feeling strong for DL’s but now that I hurt my Lat I do not want to push too hard. Dieting sucks, did I say that already!!!
6/9: Bench Touch n Go with 60Lbs of chains
35x3
225x3
275x1
295x1
315x1
340x0
275x10
6/11: High Box Squat with Briefs
245x3
295x2
340x1
425x1
475x1
515x1
Sumo DL’s with briefs, testing Lat again:
425x1x6 didn’t want to push it to hard
6/12: Bench Press with Titan shirt trying to perfect technique since my grip width is different from raw versus shirted. Shirted grip width is wider.
205x3
255x3
295x3
355x1x3 Again, didn’t want to go too heavy and also this diet is killing me. I do not havy any energy:(
Bodyweight 253-256. I always have a 3Lb fluctuation in weight; weird
Since the 12th I have been focused on weight loss and dieting. 2 reasons, (1) I had to get my waist measurement down for military physical standards and (2) I was tired of being big. Well, with the extreme dieting, I lost strength. So for weights, I stuck with the big 3 (Squat, DL and Bench). Nothing else because I did not have the energy for it.
My weights for squat ranged from 275-350 depending upon relative strength levels for that day, DL’s went for 400-475 and bench was 275-350. I always thought the statement of losing strength with weight loss was BS until my weight loss increased and I felt the results.
Oh well, status update. I am officially in the 242 weight class. I went from a 46" waist to a 39" waist. I still have 15Lbs to go but its a start and i can slow down and focus on 1 to 2Lbs per week or at minimum 3Lbs per month until I hit my next goal of 225-230. Right now I am between 240-242.
Lessons learned, Diet is everything–Diet is everything. Yesterday, i was able to train hard and the weight lifted was good for the first day back. Now, I will focus back on strength and take the stage in 12 weeks for next competition.
Since the 12th I have been focused on weight loss and dieting. 2 reasons, (1) I had to get my waist measurement down for military physical standards and (2) I was tired of being big. Well, with the extreme dieting, I lost strength. So for weights, I stuck with the big 3 (Squat, DL and Bench). Nothing else because I did not have the energy for it.
My weights for squat ranged from 275-350 depending upon relative strength levels for that day, DL’s went for 400-475 and bench was 275-350. I always thought the statement of losing strength with weight loss was BS until my weight loss increased and I felt the results.
Oh well, status update. I am officially in the 242 weight class. I went from a 46" waist to a 39" waist. I still have 15Lbs to go but its a start and i can slow down and focus on 1 to 2Lbs per week or at minimum 3Lbs per month until I hit my next goal of 225-230. Right now I am between 240-242.
Lessons learned, Diet is everything–Diet is everything. Yesterday, i was able to train hard and the weight lifted was good for the first day back. Now, I will focus back on strength and take the stage in 12 weeks for next competition.
6/30: Max effort DL
Reverse Band DL (Tension released 100% below knee) (also Conventional DL’s easier to do without a big belly in the way)
245x3x2
445x1x3
500x1x3
450x2x3
Good mornings
135x3x2
185x2x2
Standing Military Press
135x8
160x3x2
Barbell curls
45x15
70x12
95x8
110x4
Wide-Grip Pullups
BW(241) 1 set of 10. PUllups easier at 240 than at 280-300
Close-Grip Pulldowns
205x8
205x6
7/2: Max effort Bench with sumo DL
3-Bd Press with 70Lbs of chains
Bar only x3
135x3
225x3
315x1x5
Bench Press only no chains
275x6
225x10
Sumo DL with 100Lbs of Chains
315x3
405x1x3
Sumo DL no chains
405x1x5
455x1
315x3
7/4: Max effort Squat day
High Box Squat
135x8
185x3
225x3
275x3
320x2x3
Pushups with 45Lb plate on back 1 set of 30
Dumbell curls
45x8
50x8
E-Z Bar Preacher curl
95x6
95x5
Dips(Bodyweight only)
3 sets of 10
1 set of 8
7/5: Speed Day
Conventional DLs (100Lb of tension)
135x2
225x2
315x2
340x1x8
Barbell Rows (used hook grip)
225x15
275x12
315x6
Dumbell Rows
125x10x2
Cable rows
140x12
160x12
Seated Rows
200x10x2
7/6: Speed Bench Day (150Lbs of tension)
Bar only x2
135x2
185x2x6
Incline Bench Press
205x8x2
Dumbell Curl
55x5x2
Hammer Strength Incline Bench Press
270x8x2
Hammer Strength Preach Curl
35x12
55x8
55x6
Wide Grip Standing military Press
135x3
135x4
7/7: Speed Squats
Low Box Squats w/135Lbs of tension
135x2x2
185x2
225x2x5
Front Squats
135x5
185x3
Overhead Squats (Stabilizing that bar overhead and then squatting is hard as hell)
Barx5
95x2x2
Leg Press
400x10x2
Leg Extension
125x12x2
Leg Curl
155x8
155x6
7/10: DL with 100Lbs of tension
Elevated (1ft) conventional Dl’s
135x1
225x1
315x1
365x1
390x1
405x1x2
435x1
No more, wanted to save body for max effort squat for tomorrow
7/12: Max effort Squat
-Since I use the aerobic steps with pillars as my Box for box squats 4 pillars is below depth, 5 pillars is questionable depth maybe 2 whites or 2 reds and 6 pillars is high.
High Box squat (6 pillars)
135x3x2
315x1x3
365x1 added bands for reverse
405x3
455x2
500x1x2 (PR for not using knee wraps) normally use knee wraps
405x9
During the squats I only used neoprene knee sleeves and no wraps. this is definitely going to be a slow progressive journey. I am going to have to adjust my training schedule since I run in the mornings MWF mornings for an Air Force running improvement program. I am trying to run the 1.5 mile in under 11:30 by December. Will have to squat on the weekends because legs felt weak today.
Impressive lifts, man. Keep at it!