Wanna be Elite...

Training Training Logs
81

8.2.3 Thursday 16 December 2010

Squat (3x3): 325, 370, 415 (8) <–New PR!
Power Cleans (5x3): 135, 155, 175, 195, 215
Accessory: Pull-thrus

Blew my old PR away for a 526 calculated 1RM. The 550 goal for April is looking more and more attainable, and making me consider if I should reevaluate it and maybe go for the 600 mark…gonna see how the rest of this training cycle and the next goes, but its a stark possibility…

Pretty fucking excited though…awesome training session…did some power cleans for accessory, and some pull thrus…now I devour Outback…

82

8.2.4 Friday 17 December 2010

Deadlift (3x3): 315, 365, 405 (10) <–Huge New PR

As indicated, this was an absolutely huge new PR for me. I shattered my old DL total and, for the first time in my life, my deadlift has surpassed my squat!!! I am now a real weightlifter haha

405x9 would have been a calculated max PR (didn’t have a reps PR number established at 405) and the weight was flying up from the get go. As I was approaching 9, I decided that I would go for 10 and nailed it…the bar was a bit uneven and wobbly by the end since I was doing touch-n-go, but regardless…

Also, in full disclosure, the floor and weight plates were both rubber coated, but I don’t think this would make that huge of a difference…I’m just happy that my DL is finally not lighter than my squat, which I always considered retarded for a raw lifter…

For real, not sure why, but my deadlift has always sucked…I think as a basketball player all my life, I just developed the squatting motion much better than the DL motion…for a long while, they were tracking closely together and whenever one would go up, the other one would too, but my squat was still leading the DL…

At any rate, the calculated max is 540 for DL, which is a 40 pound increase in rep totals from my 1 RM less than a month ago…realistic? not sure…exciting? definitely

Training has been awesome so far back on 5-3-1…This wave I hit a PR in all of the Big 3 lifts, and am feeling stronger each day…looking more muscular in the mirror and eating all I can handle to put on weight…motivation to train is high and I’m loving it…injury free lifting is where its at and I hope to continue that trend for as long as I can!

83

What an awesome log! I look forward to watching your progress (in person too). I’ve seen you at my gym and you are an inspiration.

84

Nice deadlift PR! 545 is probably hiding in there. Point of reference on becoming a “real weight lifter” having gotten your dead above your squat, one of the guys I am training with squats 660 and pulls 600 (raw at 198), so his squat is nuts in fact best in the nation right now, but he doesn’t pull that much…

Wanna race to 545 on the deadlift? You pick the day and I’ll go for it that day too (can’t hang with you on the squat though, but I’ll be putting up 500 in the next year).

85

[quote]VTBalla34 wrote:

As indicated, this was an absolutely huge new PR for me. I shattered my old DL total and, for the first time in my life, my deadlift has surpassed my squat!!! I am now a real weightlifter haha[/quote]
Yes, before you weren’t lifting “real” weights :stuck_out_tongue:
That’s awesome though, I know how frustrating it’s been for you!

[quote]VTBalla34 wrote:
looking more muscular in the mirror and eating all I can handle to put on weight[/quote]
I can’t wait to see, and I hope you don’t eat us out of house and home - though we do have a lot of beef here! And maybe you can shatter your chicken wing eating PR - ha!

86

[quote]Sumi wrote:
What an awesome log! I look forward to watching your progress (in person too). I’ve seen you at my gym and you are an inspiration.[/quote]

Thanks! I can’t wait to see you start powerlifting for real…I think you will be good at it and Im definitely looking forward to helping you out…lemme know if you have any questions.

87

[quote]jakerz96 wrote:
Nice deadlift PR! 545 is probably hiding in there. Point of reference on becoming a “real weight lifter” having gotten your dead above your squat, one of the guys I am training with squats 660 and pulls 600 (raw at 198), so his squat is nuts in fact best in the nation right now, but he doesn’t pull that much…

Wanna race to 545 on the deadlift? You pick the day and I’ll go for it that day too (can’t hang with you on the squat though, but I’ll be putting up 500 in the next year).[/quote]

Damn dude…your boy is sick…is that 2 scoops from this site?? That is insane

Im down for a DL race…what timeframe are you thinkin? I think Im pretty close to pulling it now, but I dont feel like maxing for a while…maybe around February if youre down?

Keep squatting man…it will come around…

88

[quote]Polsen714 wrote:

[quote]VTBalla34 wrote:

As indicated, this was an absolutely huge new PR for me. I shattered my old DL total and, for the first time in my life, my deadlift has surpassed my squat!!! I am now a real weightlifter haha[/quote]
Yes, before you weren’t lifting “real” weights :stuck_out_tongue:
That’s awesome though, I know how frustrating it’s been for you!

[quote]VTBalla34 wrote:
looking more muscular in the mirror and eating all I can handle to put on weight[/quote]
I can’t wait to see, and I hope you don’t eat us out of house and home - though we do have a lot of beef here! And maybe you can shatter your chicken wing eating PR - ha!
[/quote]

hhahha…im definitely looking forward to eating a bunch of wings…and steak! and colossotaco!

89

8.3.1 Monday 20 December 2010

Bench (531): 245, 275, 310 (8) <–New PR!
Push Press (5x10): 125
Accessory: 1 arm facepulls, reverse pec dec

Closing in on the 4 plate bench…this was a big PR for me…needed 6 for a rep PR at that weight, 7 for a calcualted max PR, but once I hit 7 I knew I had another one in the tank without struggling so pushed up an 8th…definitely couldnt have done a 9th here, but the 8 went up fairly well…Bench is coming along nicely

I skipped Sundays workout…actually went to the gym at 1855 thinking they closed at 2000, but closed at 1900 instead. So I just went grocery shopping and made a bunch of food to eat for the week since I’m off work for the next 2 weeks

Trying to eat my face off these next couple of weeks and break into the 280# territory…looking promising…drinking a ton of milk…

90

8.3.2 Tuesday 21 December 2010

OHP (531): 150 170 190 (6) <–New PR!
Floor Press (4x10): 195
Assistance: Upright Row, Pullups

Slight new PR in OHP today…coming along well…I consider this mostly assistance so not too exciting, but progress regardless

Floor presses are feeling easier…first set was tough, 2-4 sets were easier…only did 4 sets cause I had shit to do and had to get going…

91

[quote]VTBalla34 wrote:

[quote]jakerz96 wrote:
Nice deadlift PR! 545 is probably hiding in there. Point of reference on becoming a “real weight lifter” having gotten your dead above your squat, one of the guys I am training with squats 660 and pulls 600 (raw at 198), so his squat is nuts in fact best in the nation right now, but he doesn’t pull that much…

Wanna race to 545 on the deadlift? You pick the day and I’ll go for it that day too (can’t hang with you on the squat though, but I’ll be putting up 500 in the next year).[/quote]

Damn dude…your boy is sick…is that 2 scoops from this site?? That is insane

Im down for a DL race…what timeframe are you thinkin? I think Im pretty close to pulling it now, but I dont feel like maxing for a while…maybe around February if youre down?

Keep squatting man…it will come around…[/quote]

Yeah, it’s 2-SCOOPS. I saw him get it at a meet a couple weeks back. February is good. I think it is close for me too as 523 went up pretty fast for me at the aforementioned meet. Yeah I am pretty sure the squat will come around especially if I stop going so far below parallel. Merry Christmas!

92

Alright what about 25th of February? Its a Friday.

93

8.3.3 Thursday 23 December 2010

Skwatzzzz (531): 350, 395, 440 (5)

Wasn’t feeling too hot today…all my warmup sets felt heavy and my right shoulder was hurting holding the bar…need to do a lot more rotator cuff work to get that mother fucker up to par…

Stopped at 5 reps…got it video taped and the depth looked good…truthfully didnt look like I was struggling all that much, but I definitely felt like I was…

Didnt do anything else today (Jack Shit) and it felt good…

Time to eat and then go boozin…

94

8.3.4 Monday 27 December 2010

Deadlift (531): 340, 385, 430 (3)
Good Mornings (3x10): Bar, 95, 95
Bench (3x5): 135, 165, 195

I put the deadlift workout off till my deload week since I was travelling on Friday and didn’t go in search of a gym back home over the weekend…

The workout was absolute shit…I just wasn’t feeling it at all…the bar kept slipping out of my injured hand during my warmups and I just hit the 3 reps at 430 and moved on…

Did Good Mornings for the first time…I’m going to start doing these to see if they help my lower back at all…the weight was pathetically light but I wanted to make sure my form was good before moving up…still not sure if I’m ready to go up yet…gonna get somebody that knows what they’re doing to assess my form next time…probably will have to go outside of Gold’s Rosslyn to do that!

The bar kept rolling up and down my back on the GM’s…and I couldn’t figure out how to combat that…Gold’s has a cambered bar that I will probably use next time…

Went ahead and did the deload bench workout at the end since it was light and easy…

95

[quote]VTBalla34 wrote:
Alright what about 25th of February? Its a Friday.
[/quote]
Sounds good to me.

96

[quote]jakerz96 wrote:

[quote]VTBalla34 wrote:
Alright what about 25th of February? Its a Friday.
[/quote]
Sounds good to me.[/quote]

Its on sucka!

97

8.4 DELOAD

Kinda deloaded last week…I think I did my bench deload the same day I did my 5-3-1 deadlift since I had put that off after Christmas…did OHP and some pullups one day…did some squats and random bullshit dicking off in the gym one day…skipped the deadlift deload…just had no motivation to go to the gym and do light stuff…

squat deload day was awful…i did it up in buffalo at my g/f’s gym…it was full of small weak people that were just going through the motions…i was completely unmotivated to do anything of significance so I basically did their workout after i did my deload squats (think top set was 275x5)…aimlessly wandered from machine to machine with no real sense of purpose, checked my text messages in between sets, etc…terrible…

98

9.1.1/9.1.2 - Monday 3 January 2011

Decided to switch back to the triumverate template lifting on Su/M/W/F with OHP, squat, bench, and deadlift respectively…I liked what I was doing with the other stuff, but I think its more appropriate for hypertrophy than raw strength…wasn’t really recovering all that great between the lower body lifts (although upper body seemed to be doing fine)…and the triumverate is the most basic you can possibly get…

So what better way to experience switching things up than skipping the first day?

Missed Sunday since I was driving back from Buffalo all day and the gym closed before I could make it back to DC. So I made up OHP on Monday, with the squat and squat assistance shit jammed into one long, hard session…

Squat (3x5): 305, 355, 400 (6)
OHP (3x5): 135, 155, 175 (7)
Leg Press (5x10): 405, 455, 495, 495, 495
Leg Curl (3x12): 120, 120, 120

Squat was terrible…all warmup sets felt heavy and I knew I wasn’t going to be pushing a lot of weight when it came to the AMRAP set…did 6 reps, stopping 1-2 short, and called it quits…8 was my goal, and 10 would have been a PR but I just didn’t have it in me…

OHP wasn’t quite as bad, but was still unimpressive…managed 7 reps, which was a rep PR for that weight range, so whatever…

Assistance work busted my ass and wore me out, but I felt better doing that than my big lifts this day…

Looking back on it, I can identify a couple things wrong with lifting that day…first was it was at like 3 pm, which is no mans land for me lifting wise…seems I am either strongest at noon or so, or later in the evenings…but most significanlty was nutrition…i had only gotten one meal in since I slept in, and it was carb free…I think i had a finibar before working out, but not hardly enough to compensate…also had been drinking every night since last Wednesday, so that could have contributed a bit too…

Things should start looking up as I am now back at work and falling into a normal person routine…

Got bench day on Wednesday…looking forward to it…bench seems to be improving each session and I have no doubts that will continue…

99

forgot to mention bodyweight is holding at >280 lbs for the past few days…Monday was 283.0

Gonna try to push 290 or so and hold for a bit, probably until my competition and do a bit of recomp to either hold that weight or cut the fat and try to hold on to as much muscle as possible…goal by end of the year is start filling out the 308’s…only problem is that 290 is no-mans land for the 308s as it is a good 15 pound cut to the 275s, but not nearly enough to lift with the big boys pushing the scales to 308…

100

[quote]VTBalla34 wrote

squat deload day was awful…i did it up in buffalo at my g/f’s gym…it was full of small weak people that were just going through the motions…i was completely unmotivated to do anything of significance so I basically did their workout after i did my deload squats (think top set was 275x5)…aimlessly wandered from machine to machine with no real sense of purpose, checked my text messages in between sets, etc…terrible…[/quote]

Yeah, I was kind of embarrassed to be with you, while I deadlifted 245 on my 3 week :stuck_out_tongue:

Your 275 was probably a PR for that rack.