Wanna be Elite...

Training Training Logs
421

[quote]Hallowed wrote:
I like hottubs.[/quote]

go on…

[quote]frankjl wrote:

Looks to me like your form just went to shit on your last rep. Your elbows flared out hard and the bar came back over your face on the last one. On all of your other reps your elbows stayed somewhat tucked. As you alluded to, it could be because you hit the uprights and got loose.

Strong benching there, guy.[/quote]

Thanks for stopping in bro. I agree my form went to shit on that last rep, but I thought it was due to weakness somewhere and me just trying to compensate…buying a ferrari to make up for other short comings if you will…I’ll have to consider that…I’m pretty sure my triceps are fairly weak though as I do nothing at all for them directly. Floor Press should help a bit.

Appreciate the advice!

422

17.4.1 - 2/7/12

Deeeeeeloooooaaaaaadddddd

Squat: 185x5, 235x5, 290x5
Good Morning: 95x5, 120x5, 145x5
Leg Curl: 5x10
Ab Machine thing: 5x10

I can’t remember the last time I actually did a deload workout–it seemed like forever. Then I was reminded of just how awful and boring it is!

I’m down in VA Beach for work this week, which is home to Brute Strength Gym. Basically the best gym on the East Coast. But since it is deload week, I felt like a pussy going there and using stupid light weights so I just went to an Anytime Fitness instead. It was terrible, as expected, but I got to help a kid with his squat form which I guess made it worthwhile.

Dude was trying hard but just couldn’t get the hang of it, and actually asked me for advice. Grown ass men in my gym rarely talk to me, but this 13 y/o or so kid had no problems asking me what’s up. We worked on his form a little bit and got him straightened up. Watch out for him in 15 years or so–kids gonna be a beast!

High carb day so no cardio.

Bench & OHP combined on Thursday, with DL on Saturday. Only 3 sessions this week.

423

[quote]VTBalla34 wrote:
Thanks for stopping in bro. I agree my form went to shit on that last rep, but I thought it was due to weakness somewhere and me just trying to compensate…buying a ferrari to make up for other short comings if you will…I’ll have to consider that…I’m pretty sure my triceps are fairly weak though as I do nothing at all for them directly. Floor Press should help a bit.

Appreciate the advice![/quote]

Looks like you’ve got this bench thing figured out more than I do, especially for a tall guy. I don’t think I could hit 335 for more than 1 rep, even though I hit 365 for a single last week. And stronger triceps certainly would not hurt your bench.

You got any meets planned?

424

[quote]frankjl wrote:

You got any meets planned?[/quote]

Yeah man I’m gonna be doing the 100% RAW American Challenge June 9th down near UVA. GOnna start prepping for that sometime in April. What you got on the horizon?

2/8/12

Cardio: 15 Minute Bike Intervals (15/45)

Hottub/Pool contrasts (more hottub than pool though!)

17.4.2 - 2/9/12

Deadlift: 135x5, 190x5, 240x5, 290x5
SSB Squat: 185x5, 235x5, 285x5
GHR: 3x8
Ab Wheel: 3x12

Cardio: 30 minutes steady state (130-135 BPM Heart Rate)

So I got a video on the ab machine tonight…what do you guys think of my form?

^^Not really me

Another boring deload workout. Not sure why I deadlifted tonight after squatting two days ago, but had something to do with my Valentines Day planning for later in the week since Im going to be on travel again next week and gotta take the little lady out.

Speaking of which, it is with great reluctance that I admit she outdeadlifted me today. Like a good Wendler disciple, I stuck to the deload guidelines despite overwhelming reasons not to. She hit 295x6 then a couple reps at 315 or so just for good measure. Pretty ridiculous. I’m trying to convince her to do the meet I’m doing in June, but it will be really embarrassing when she totals elite long before I do.

Forgot to write down the weights I was supposed to do for SSB so I just winged it and overshot it by about 10%…oh well…

GHR’s and Ab wheel were ok…getting much stronger at the GHRs finally…hit all the reps today without cheating…

Cardio was boring as hell…I think I even prefer HIIT over the steady state…so awful.

Low carb and HIIT tomorrow…also have my follow-up with the oncologist for the ~1 year checkup. Man hard to believe its been that long already.

425

I’ve mentioned this in other logs. Reload sucks. For reload week when I take one I just do HELLA other random exercises not too heavy but not reg squat DL bench OHP. Like I will do Anderson sq instead of regular squats. Light weight but very slow and super extended romanians instead of regular deaxlifts. Etc. Makes it not boring and I usually get decently fixing sore too just from not being used to the movements.

Sorry typos have not mastered new phone yet.

EDIT: DAFUKK NEW PHONE HASN’T LEARNED LIFTING YET… DELOAD DELOAD DELOAD STUPID AUTOCORRECT

426

[quote]Hallowed wrote:
I’ve mentioned this in other logs. Reload sucks. For reload week when I take one I just do HELLA other random exercises not too heavy but not reg squat DL bench OHP. Like I will do Anderson sq instead of regular squats. Light weight but very slow and super extended romanians instead of regular deaxlifts. Etc. Makes it not boring and I usually get decently fixing sore too just from not being used to the movements.

[/quote]

Yeah I used to do that too in my early 5-3-1 days…it worked well, but after a while it started to take its toll…nowadays, I’m so sore going into the deload that I dont want to make it any worse! haha…I was just bitching about how boring it is while acknowledging it is very necessary! I’m already healed up and ready to go for next cycle…just one more deload workout to get through!

2/10/12

15 MIN HIIT (15/45) w/ warmup & cooldown. Did this fasted for once since I was off work today…

Also had my year mark oncology appointment today…My other guy was forced into medical retirement due to Parkinsons, which is sad, but this new guy is awesome…he asked me about my TRT protocol and a couple other things and seemed genuinely curious–the guy would make an awesome endo as long as he didnt drink the kool aid…real chill guy…He assigned me as the lowest of the low risk for recurrence, which means my monitoring requirements are going to be easy peasy…got a CAT Scan next week, and will do another one towards the end of the year with bloodwork every 4-6 months for tumor markers…

Came out of the appointment feeling pretty good!

427

[quote]VTBalla34 wrote:

[quote]Hallowed wrote:
I’ve mentioned this in other logs. Reload sucks. For reload week when I take one I just do HELLA other random exercises not too heavy but not reg squat DL bench OHP. Like I will do Anderson sq instead of regular squats. Light weight but very slow and super extended romanians instead of regular deaxlifts. Etc. Makes it not boring and I usually get decently fixing sore too just from not being used to the movements.

[/quote]

Yeah I used to do that too in my early 5-3-1 days…it worked well, but after a while it started to take its toll…nowadays, I’m so sore going into the deload that I dont want to make it any worse! haha…I was just bitching about how boring it is while acknowledging it is very necessary! I’m already healed up and ready to go for next cycle…just one more deload workout to get through!

2/10/12

15 MIN HIIT (15/45) w/ warmup & cooldown. Did this fasted for once since I was off work today…

Also had my year mark oncology appointment today…My other guy was forced into medical retirement due to Parkinsons, which is sad, but this new guy is awesome…he asked me about my TRT protocol and a couple other things and seemed genuinely curious–the guy would make an awesome endo as long as he didnt drink the kool aid…real chill guy…He assigned me as the lowest of the low risk for recurrence, which means my monitoring requirements are going to be easy peasy…got a CAT Scan next week, and will do another one towards the end of the year with bloodwork every 4-6 months for tumor markers…

Came out of the appointment feeling pretty good![/quote]

I WILL pretend I pulled a KDDI mind trick on you and take full credit for your admission.

The OTHER thing I like to do for delaod is nothing. I don’t take a week but four or five days of just cardio. Let the CNS completely off the hook.

428

^^^ Dude I told you never to post videos of me without asking first!

Good news on the appt. I’m thinkin I might deadlift and prowl next friday, clear your schedule.

429

[quote]Hallowed wrote:
I WILL pretend I pulled a KDDI mind trick on you and take full credit for your admission.

The OTHER thing I like to do for delaod is nothing. I don’t take a week but four or five days of just cardio. Let the CNS completely off the hook.
[/quote]

KDDI? I never know what the acronyms you kids are using nowadays mean!

The “do-nothing deload” is a personal favorite of mine. I have utilized it for my last few cycles I think…

[quote]scj119 wrote:
I’m thinkin I might deadlift and prowl next friday, clear your schedule.[/quote]

I gots basketball next Friday homeslice…If you want to make it Thursday (preferably) or Saturday though, I’m down like James Brown

430

17.4.3 - 2/11/12

Fasted AM Cardio: Steady State, 30 Min, 130 BPM Heart Rate

Bench: 140x5, 180x5, 215x5
OHP: 95x5, 115x5, 140x5
Pullups: 6x5
Dips: 3x8
Curls: 80x8, 90x8, 100x8
Face Pulls: 3x15

Easy workout…was in and out in like 35 minutes, which is record time for me considering I usually rest like 5 minutes between sets…

I like this 3 day a week setup during deload–might have to keep that up for future deload weeks…although it does cause me to lose one of my high carb days and add an extra low carb/HIIT day while dieting

431

[quote]VTBalla34 wrote:
I gots basketball next Friday homeslice…If you want to make it Thursday (preferably) or Saturday though, I’m down like James Brown
[/quote]

Let me see if my legs feel up to squatting tomorrow… if so, I’ll be good to deadlift thurs.

432

[quote]scj119 wrote:

[quote]VTBalla34 wrote:
I gots basketball next Friday homeslice…If you want to make it Thursday (preferably) or Saturday though, I’m down like James Brown
[/quote]

Let me see if my legs feel up to squatting tomorrow… if so, I’ll be good to deadlift thurs.[/quote]

God how hilariously inappropriately timed would it have been if i said I was down like Bobby Brown instead?

Yo Im thinking bout heading to the Arnold the first weekend of March…its about a 7 hour drive…I need a roadtrip buddy…you game?

433

[quote]VTBalla34 wrote:

[quote]scj119 wrote:

[quote]VTBalla34 wrote:
I gots basketball next Friday homeslice…If you want to make it Thursday (preferably) or Saturday though, I’m down like James Brown
[/quote]

Let me see if my legs feel up to squatting tomorrow… if so, I’ll be good to deadlift thurs.[/quote]

God how hilariously inappropriately timed would it have been if i said I was down like Bobby Brown instead?

Yo Im thinking bout heading to the Arnold the first weekend of March…its about a 7 hour drive…I need a roadtrip buddy…you game?[/quote]

Potentially… I’ll think about it.

I squatted today so I should be good for deads/prowler thurs.

434

18.1.1 - 2/13/12

Squat: Warmups, 335x3, 380x3, 430x8 PR!
SSB GM: 150x8, 175x8, 200x6
Ab Wheel: 4x12

Great night. Hit new PR in squat. Wasn’t sure what I needed for it, but decided I would go for 8 and that barely beat the one I did a few weeks ago. I was at this same weight in December and only hit it for 6, so 2 rep progress in a couple months whilst dieting. I’ll take it.

Good mornings were fine, as was ab wheel.

I went to the gym early so I could take the little lady out for fancy schmancy dinner for early V-Day since I was on travel for the real day…the gym was full of retards…I will never go there at 6 pm again…trainers, clients, everybody…and of course it was IBPD…terrible

Steak dinner was awesome…If you’re ever in Arlington, Ray’s The Steaks is the place to go…

435

18.1.2 - 2/14/12

Bench: Warmups, 250x3, 290x3, 325x7
Pullups: 7, 8, 6, 6, 6, 6
Incline: 180x8, 210x8, 240x6 (?)

Cardio: 26 minutes steady state on treadmill (135 BPM HR)

Bench warmups felt good…decided to go for a PR, which would have been 8, but just couldn’t lock that 8th rep out…failed exactly where I did on my video from a couple weeks ago…huge sticking point right before lockout.

After bench, my workout quality went downhill…pullups and incline both felt unnecessarily tough…the last rep on incline was ugly as hell and truthfully I shouldn’t even count it…I’m on travel this week at a different gym and the incline is one of the most retardedly designed pieces of equipment I have ever been on, so I will just chalk it up to that…the seat is set up such that you can barely avoid banging the hooks as you press…stupid

Gonna see how next couple sessions go with these–may knock my training max back a little bit on incline, but dont want to since this is just second cycle since ive incorporated them.

Cardio was supposed to be 30 minutes but gym closed and got kicked out…

Low carb & HIIT cardio tomorrow…fun times

436

2/15/12

HIIT Cardio: 15 minutes

18.1.3 - 2/16/12

DL: Warmups, 345x3, 390x3, 440x10
SSB Squat: 245x8, 285x8, 330x6

Prowler Pushin: 90x40x10 @ 1 min rest

Good session. SCJ came and lifted with me tonight and we took forever. Something like 2 hours for this workout. Good catching up though. 11 reps would have been a PR that would have put me over 600 calculated max for the first time ever so I wish I had gone for it–definitely think I had it but it would have been a grinder…next time

SCJ hit a PR on his deads…pretty tight…

Hadn’t pushed the prowler in a month or so but it wasn’t too bad…

437

18.1.4 - 2/18/12

Foam Rolling Back

OHP: Warmups, 165x3, 190x3, 210x7
Pullups: 8, 8, 7, 7, 7, 8
Floor Press: 190x8, 220x8, 250x6
Dip: 4x8
Curlzzzz: 80x10, 90x8x3

Cardio: 30 minutes steady state on elliptical (135 BPM or so HR)

Awesome ass kicking day at the gym. Felt strong and energetic throughout workout. One rep shy of the PR on OHP…would never have gone for it if I hadn’t been on video, but figured might as well hang out with the cock out just in case I hit it…alas, it wasn’t meant to be (tonight).

438

Shelby just took away one of my high days…so now at 1 high, 3 medium, 3 low…cardio 6 days a week…boooo Shelby

Actually gained 0.3 pounds this week (276.7 → 277.0)…

So 4 weeks in for a grand total loss of about 6 pounds lol.

439

Never been in this log before, good stuff.

440

Yeah so KDDI up there was probably my new phone ‘helping’ me spell LOL. Rereading I theorynk I may have meant to type jedi. LOL.

How many scale pounds are you looking to lose? You look SO DIFFERENT from where I remember first seeing you.

Totally awesome!