Wanna be Elite...

Training Training Logs
461

[quote]scottkoscielniak wrote:
I was actually thinking about that contest too [/quote]

You should do it man! RHODESTOWN!

18.4.2 - 2/28/12

Bench: Warmups, 270x5, 305x3, 340x1 (long pause), 375x1, 405x1 PR!
Pullups: 6x6
Incline: 195x5, 225x5, 255x5

Conditioning: Prowler 90x40x10…forgot my time but it was pretty decent…then basketball practice

So decided to go for a 4 plate bench tonight. 340 was my AMRAP set and I have hit it plenty of times and 6 reps would have put me at something liek 410 calculated max so I figured it was time to just sack up and go for the 4 plate…

It wasn’t pretty and I bounced the shit off my chest and hit the upright at lockout (stupid pegs are non-functional) but I’m counting that mother fucker…going to hit it with a pause before long. 340 was a loooooong pause and 375 was a crisp touch-n-go and felt very easy.

The ammonia I snorted right before had me so hyped up I forgot how to count–if you listen to the audio you can hear me confusing the fuck out of SCJ119, who was spotting me…glad it all worked out though ahha

Boom

462

I really, really enjoy creeping this log.

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[quote]VTBalla34 wrote:

[quote]Hallowed wrote:

Solly :frowning:

I prefer my WoWos to be JACKED AS HELL.
Your friend is very pretty.

And ooh gosh I love She-Hulk. I prefer the Adam Hughes variety.[/quote]

I just realized my response to this, which I edited into my post to SCJ got rejected after the fact. Incredibly lame they don’t even let edits in your own fucking training log go through.

But I said something to the effect of all is forgiven as long as you keep posting hot cartoon chicks onto my wall…is that weird?

[quote]scottkoscielniak wrote:
And this is why we should be able to just punch people in the stomach for complaining about dumb shit like that. And you shouldnt get in trouble if the situation desevers a punch in the stomach.[/quote]

Damn straight dude…I’d be punching people left and right though![/quote]

Yayeeee!!!

And in honor of hour use of the word “svelte” here is Adam Hughes’ Catwoman.

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I’m gettin jealous of your PRs bro… can’t hit an upper body PR to save my life these days…

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[quote]Spock81 wrote:
I really, really enjoy creeping this log. [/quote]

Don’t be shy about speakin up brother…I’m willing to shoot the shit on just about anything!

As you can see, even hot cartoon characters

[quote]Hallowed wrote:

And in honor of hour use of the word “svelte” here is Adam Hughes’ Catwoman.
[/quote]

ME-OW!

[quote]scj119 wrote:
I’m gettin jealous of your PRs bro… can’t hit an upper body PR to save my life these days…[/quote]

You’ll get ‘em man…that re-feed will probably help…hard to hit pressing PR’s while you are gettin’ trim…

18.3.3 - 3/2/12

Deadlift: Warmups, 370x5, 415x3, 465x8
SSB Squat: 265x5, 310x5, 350x5

Deadlifts started out rough as shit but got into a groove on the third rep or so and banged out 8. Could have gone 9, which would have been a huge PR (and 600+ calculated max) but would have struggled with it so just left it at 8. Will crush it next cycle I imagine.

Ended with SSB Squats. I’m doing these pretty much ass to grass and feel like its giving me a good carryover out of the hole on my real squats…plus it may be helping my flexibility a bit too–not sure. Either way, I’m likin’ em.

Whole workout took about an hour and didn’t have time for any assistance since the gym was closing (forgot it closes at 10 on Fridays)…going to hit up some ab wheels here in my living room in a few minutes maybe, not really sure…these workouts take forever and take a lot out of me by Week 3…posterior chain is absolutely fried right now so I may just sit on the couch and watch tv

By the way, three different people talked to me at the gym today…one was this dude who I wouldn’t have guessed was very young, but referred to me as “sir” before asking me a question…do I look that fucking old? He wanted to know what tricep band pushdowns were…I basically told him they were like the rope pushdowns only with a band attached to the bar above…he noted it was better for “fat burning” to do them with the band so thats why his program was written that way…okie dokey…

Second dude recognized me from doing 5-3-1 a few weeks back…apparently we had ac onversation about how he was about to start it soon (dont remember this really) and told me he had started last week and liked it…cool…I hope I recognize him next time or else I will really look like a dick

Third guy asked me about the safety squat bar and why I used that instead of a regular bar…he seemed content with the answer and will be using the SSB in the future sometimes…

So that is like, 10 time the amount of people that talked to me in the gym ever in my life before these past couple weeks…need to regrow beard and look angrier

466

[quote]VTBalla34 wrote:

[quote]Spock81 wrote:
I really, really enjoy creeping this log. [/quote]

Don’t be shy about speakin up brother…I’m willing to shoot the shit on just about anything!

As you can see, even hot cartoon characters

[/quote]

After creeping up in your log, I have come to the realization that you are not my “brother”…sorry about that, sista…I assumed that no respectable lady would want to be seen in public in this log! I’m just sayin…

:slight_smile:

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[quote]VTBalla34 wrote:

[quote]VTBalla34 wrote:

[quote]Spock81 wrote:
I really, really enjoy creeping this log. [/quote]

Don’t be shy about speakin up brother…I’m willing to shoot the shit on just about anything!

As you can see, even hot cartoon characters

[/quote]

After creeping up in your log, I have come to the realization that you are not my “brother”…sorry about that, sista…I assumed that no respectable lady would want to be seen in public in this log! I’m just sayin…

:)[/quote]

Ha-Ha! No worries.
That was the second time someone called me brother here yesterday!
I don’t think my avi or my username really makes my gender all that obvious…

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18.3.4 - 3/3/12

OHP: Warmups, 175x5, 200x3, 225x5
Floor Press: 205x5, 235x5, 270x5
Face Pulls: 3x15

Conditioning: Prowler (90x40x10 w/ one minute rest)

Felt like burnt asshole going into the gym tonight. Was tired and not feeling it at all, plus I tweaked my back a little bit yesterday doing deadlifts and/or squats so just wasn’t feeling shit. Decided going in that pullups would require too much core stabilization and would be a bad idea. Had decided just to go for 3 reps at 225, which would have tied my previous best at that weight back in August, but ended up banging out two more and one shy of a PR. So it goes.

Floor Press felt strong and explosive.

Conditioning was brutal.

Going to enjoy a dinner consisting of dill lemon salmon, bacon wrapped scallops, asparagus, quinoa, wine and later going to Melting Pot for dessert…nice!

Deload next week…definitely ready for that shit

469

18.4.1 - 3/5/12

Squat: 190x5, 240x5, 285x5
SSB GM: 100x5, 125x5, 150x5
Ab Wheel: 3x15

Cardio: 30 minutes elliptical (132 average HR)

Boring deload. Back still a little tweaked from the other night so took it pretty easy on the assistance. Ab wheels hurt, but on the other side of my back from the injury I guess from compensation.

Cardio was decent. Hawaii 5-0 was on in the cardio theater. That’s a pretty decent show!

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This weekend also was the 6 week mark with my diet this time around with Shelby. I take weekly pictures to send him with my updates, and did a side by side tonight for comparison. I am very happy with the results. Noticeably leaner in the back and from the side. Not as noticeable up front, but lost a bunch of inches on my stomach and waist line so happy there.

I just e-mailed him about hiring him for another 12-14 weeks to lead up to my June meet. Since I start prepping for it the week of April 16th, I want to keep up with the fat loss portion until then and switch over to a more lean gains type approach (or whatever he calls it) until meet time. Curious to see how that will pan out.

Overall, here are the 6 week changes:

Weight: 284.4 → 279.2 (-5.2)
Stomach (naval): 43.0 → 40.75 (-2.25). This was down to 40.5 last week, but my dietary indiscretions over the weekend added back a quarter inch
Stomach (pantsline): 40.75 → 39.0 (-1.75)
Bodyfat: 19% → 15.8% (-3.2) NOTE: The before measurement was taken December 26th, about a month before I started the diet when I was about 290 pounds. It changed a bit for the better in that time due to my conditioning focus, but not by much. Maybe 1%?

So not a ton of weight loss but happy with the progress in the pics and measurements. Plus I set 4 new PR’s, including a 4 plate bench, in the 6 weeks so no complaints at all in the strength department.

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Front

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Side (my posing was terrible in the first picture so not a true apples comparison)

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Dat ass!!!

474

Wow, son, you look great! Good job!

AND HARDCORE HAHA’s AT THE POST ABOVE ^^^

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[quote]scj119 wrote:
Dat ass!!![/quote]

Damn bro, remind me to take my beer to the bathroom with me next time so you don’t try to spike it with Rohypnol…

[quote]Spock81 wrote:
Wow, son, you look great! Good job!

AND HARDCORE HAHA’s AT THE POST ABOVE ^^[1]

Thanks yo! Agreed, SCJ is quite the joker…

18.4.2 - 3/6/12

Bench: 145x5, 185x5, 215x5
DB Row: 65x10, 75x10, 85x10
Incline: 120x5, 150x5, 180x5
Face Pulls: 4x15

Blarg. Weights were light and easy and flew up. It occurred to me I have not done any sort of horizontal pulling (aside from face pulls) since around August of last year. I think its finally catching up with me–my shoulders are really starting to ache and I’m getting some weird ass upper back cramps constantly.

So for this reason, I will be dropping inclines and replacing them with barbell rows next cycle. Same programming guidelines as per 5-3-1 2nd edition. Inclines really bother my left shoulder/elbow and I think I get more carry over to the bench from floor presses anyway, which will stay on OHP day.

On separate note, I finalized things with Shelby today for 12 more weeks. We are going to work on leaning out still until I start meet prep the week of 16 April, so hopefully in the next 6 weeks I can get to where I want to be body comp wise before moving into lean bulk leading up to the meet. The plan leaves me about 2 weeks short, but I’m sure I will be straight on my own (plus I eat a LOT of oreos the week before the meet…i don’t think Shelby would approve).

Speaking of oreos, I also explained to Shelby that I can stick to the plan upwards of 95-100% for 3 weeks before it starts to wear on me mentally. He agreed to give me a day or weekend break from the diet every 3 weeks and doesn’t think it will destroy my progress. This helps to recharge me mentally and get me motivated for the next block, so that is pretty exciting. Already planning out my massive cheat 3 weeks from now!

  1. /quote ↩︎

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[quote]VTBalla34 wrote:

[quote]scj119 wrote:
Dat ass!!![/quote]

Damn bro, remind me to take my beer to the bathroom with me next time so you don’t try to spike it with Rohypnol…

It occurred to me I have not done any sort of horizontal pulling (aside from face pulls) since around August of last year. I think its finally catching up with me–my shoulders are really starting to ache and I’m getting some weird ass upper back cramps constantly.

[/quote]

From my experience, the Rohypnol is actually quite fun for the first 15 minutes! LOL After that, things tend to get messy. (Random rufie victim here!) Good thing I have some good bros to take care of me.

I noticed the same thing too. I got super fuckin obsessed with chins that I hadn’t been doing enough horiz. pulling. I don’t get the cramps, but benching heavy is definitely putting some strain my shoulders. My plan was to do plenty of pendlays and more face pulls. Possibly add in seated cleans again; in a slow and controlled fashion a-la-DeFranco.

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[quote]TheTexican wrote:
From my experience, the Rohypnol is actually quite fun for the first 15 minutes! LOL After that, things tend to get messy. (Random rufie victim here!) Good thing I have some good bros to take care of me.[/quote]

Nice! Secretly, I kinda want to get roofied so I don’t have to spend so much on alochol. I knock out a 12 pack of Bud’s before getting any sort of buzz–at DC prices, that is quite a hit to the wallet! I want to be a cheap date.

[quote]

I noticed the same thing too. I got super fuckin obsessed with chins that I hadn’t been doing enough horiz. pulling. I don’t get the cramps, but benching heavy is definitely putting some strain my shoulders. My plan was to do plenty of pendlays and more face pulls. Possibly add in seated cleans again; in a slow and controlled fashion a-la-DeFranco.[/quote]

I want to look more into pendlay rows and the seated cleans…I will probably incorporate them into my post-meet bulk since I plan to really hammer my back for a good month after it to bring it up to par with my chest. Hoping that gets rid of my shoulder/scapular/neck issues, along with some good ART.

Do you notice your bench isn’t quite as steady now during the descent? I’m fine up top and at the chest, but own the way down in the middle I have a really hard time keeping the bar steady–it is very evident in my last bench video. Marauder meat talks often about “rowing” the bar down during bench to maintain tightness and get the kinetic energy built up for the press. I think my back is definitely a weak link in that chain.

478

Yeah definitely. I even felt a bit of lateral travel in my descent yesterday. Will definitely be hitting up more rowing after this meet.

Cheap dates are good. I haven’t drank in over 6 months due to this deployment. When I get back in a couple weeks, I expect a pithcher to go a long way!

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[quote]VTBalla34 wrote:

Do you notice your bench isn’t quite as steady now during the descent? I’m fine up top and at the chest, but own the way down in the middle I have a really hard time keeping the bar steady–it is very evident in my last bench video. Marauder meat talks often about “rowing” the bar down during bench to maintain tightness and get the kinetic energy built up for the press. I think my back is definitely a weak link in that chain.
[/quote]

Damn, I was looking for this conversation in Texican’s log cause I wanted to comment. TIME WASTED.

Anyway, yeah, I have a real hard time keeping the bar in line when I am benching. I thought it was bascially just because my left arm is no where near as strong as my right arm.
I always thought I had a really strong back because I do so many pull ups/chin ups and I facepull multiple times a week AND do band pull aparts, yadda yadda. Even my Kroc rowin’ feels strong.
BUT I HAVE AN AWFUL BENT OVER ROW! I have a hard time keeping the bar in line when i am doing bent over row, just like for my bench!
Maybe I need to be bent over rowin’ like a mutha f***er to help my bench.

HMM??

480

Hey!!!

Time in my log isn’t wasted. Sucka!!