View Full Version : Polk17's Journey at Go Hard Barbell
I have had a Journey on here for a while, but since I am starting my 1st legitimate Meet Prep, last year I did a meet but just decided 8 or so weeks out and just did it, so I am dedicating a log to it... My goal is to total Elite at this meet, I am almost sure it will be @ 242, which is 1,607, but I am right around 240 right now and going back to coaching in a few weeks, I might lose some more weight which would allow me to cut to 220 (I would have to be @ 232-4 to make the cut) and Elite @ 220 is 1,551... I feel like 1,551 is very reasonable, but 1,607 will be a real test...
OK, the last time I competed was October last year, and I did 475/275/600/1,350 @ 220, and I feel like these were true maxes... In the gym before the meet my maxes were 455/265/575...
Heading into this meet my maxes are:
Squat - 525 Without Wraps
Bench - 315
Pull - 645
The Goals for the meet are:
Squat - 575-600 W/ Wraps (Have never worn them before)
Bench - 330-340
Pull - 675-700
I have Josh Bryant doing my programming, I would highly recommend him and I can guarantee you that you will get stronger, and that you will earn it... So out of respect to his plan I will be relatively vague in my explanation of the Assistance and Special Work he prescribes... I train in my Garage Gym named Go Hard Barbell in Sebring, and at the DAC in Arcadia, my training partner is my best friend and fellow FORVM member FiredUp, follow his log here http://forum.animalpak.com/showthread.php?39239-12-Weeks-to-First-Meet, as he is working towards the same meet...
My diet I feel is pretty solid, I follow John Kiefer's Carb Backloading Protocol and have been very successful with it... The process starts tomorrow, with Close Grip Bench Work, which basically ends up being an Upper Assistance day...
Solid Dreams
08-04-12, 9:48 pm
Good luck buddy! I know you can do amazing shit with your trainer and CBL!
Good luck buddy! I know you can do amazing shit with your trainer and CBL!
Thanks my dude, really looking forward to seeing this whole year's worth of work pay off...
Nice...I'll be following. Maybe I will be able to make it up there and come watch.
Nice...I'll be following. Maybe I will be able to make it up there and come watch.
That'd be awesome... Not too bad a drive for you...
Sunday 8/5/12 - Upper
Josh Strength
Trained @ Go Hard Barbell w/ Keek The Sneak...
preWO - RAGE, Krealkyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
CLOSE GRIP BENCH
Bar x Many x 2
Add Foam Roller (For Arch)
95 x 8
135 x 5
185 x 3
Remove Foam Roller
225 x 2
250 x 5 x 3 - These moved very well...
PRESS
115 x 10 x 3
REVERSE GRIP INCLINE
155 x 10 x 3 - 1st time doing these, & I thought they would be hard, but I really liked them... I felt like I had good bar speed...
ASSISTANCE (Upper Back, More Triceps, Yoke, & Abs)
CONDITIONING (Prowler - 45's x 40 Yards x 8, w/ 45 Sec Rest)
pWO - 2 Scoops Protein, Chocolate Milk, Krealkyn, & BCAAs
Probably do some Light Restoration/Feeder Work tomorrow, then Squat on Tuesday...
http://www.youtube.com/watch?v=3hsfFoAdKTo&feature=youtu.be
Ass down.
Face up? Haha
Ya I saw that, trying to focus on arch and when I do ass comes up... Gotta get better, but considering I barely got 255 x 5 Reg Grip 4 months ago, I'll take it....
naturalguy
08-06-12, 9:21 am
Nice, good luck, train hard
Nice, good luck, train hard
Only way to do it man, thanks...
GSant434
08-06-12, 10:16 am
This shit looks official. Crush it bro.
This shit looks official. Crush it bro.
So official, all I need is a whistle...
You know it my dude...
Altered Beast
08-06-12, 10:28 am
HERE you are!
Nix is right, keep that ass down. Push up with your hips and flex the glutes as opposed to coming off the bench. You must not be getting much from your lats if you're having to come off the bench. Remember to FLARE those lats throughout the entire lift. Upper back is good for the arch, but you really need some serious lats for stabilization and power out of the hole.
I see you're still bouncing off of your chest. Have you tried bringing the bar a little lower and tucking your elbows a little bit more? It will reduce the range of motion and use more of your triceps.
*Just trying to help! I expect the same from you.
HERE you are!
Nix is right, keep that ass down. Push up with your hips and flex the glutes as opposed to coming off the bench. You must not be getting much from your lats if you're having to come off the bench. Remember to FLARE those lats throughout the entire lift. Upper back is good for the arch, but you really need some serious lats for stabilization and power out of the hole.
I see you're still bouncing off of your chest. Have you tried bringing the bar a little lower and tucking your elbows a little bit more? It will reduce the range of motion and use more of your triceps.
*Just trying to help! I expect the same from you.
Ya it's always an issue, I feel like when I get leg drive my ass comes up, and when I keep my ass down I get not leg drive... No two ways about it, just have to get better... I am much stronger, just not quite dialed in...
And ya I tried to not bounce as much as possible, but this was first time I've taken CG to chest in a while and wasn't too stable @ bottom... For whatever reason Josh doesn't care about the bounce on CG stuff... You're right though if I'm weak @ bottom I have to get better down there...
Big Wides
08-06-12, 10:47 am
I'll be following along, seems like a nice log so far
Subbed here Polk. Looking strong brother.
I saw in the vid you did reverse grip incline. Do these help with speed/explosiveness?
Altered Beast
08-06-12, 12:10 pm
Ya it's always an issue, I feel like when I get leg drive my ass comes up, and when I keep my ass down I get not leg drive... No two ways about it, just have to get better... I am much stronger, just not quite dialed in...
And ya I tried to not bounce as much as possible, but this was first time I've taken CG to chest in a while and wasn't too stable @ bottom... For whatever reason Josh doesn't care about the bounce on CG stuff... You're right though if I'm weak @ bottom I have to get better down there...
Agreed.
No red lights! Right?
Subbed here Polk. Looking strong brother.
I saw in the vid you did reverse grip incline. Do these help with speed/explosiveness?
They are in the program for Upper Chest & Tricep work, but everything I do I do as Explosive & Fast as possible...
It was my first time with them and I really liked them...
Agreed.
No red lights! Right?
All whites my dude... The last Regular Bench was real clean, you wouldn't have had anything to say, hahaha...
All good though I'll always struggle with my Bench, won't stop me from hitting 500 Raw and it'll be that much sweeter...
I'll be following along, seems like a nice log so far
Good to have you, trying to put up a big number...
Tuesday 8/7/12 - Squat
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUATS
Bar x a lot x a few
135 x 8
225 x 5
275 x 3
315 x 1
Added Belt
365 x 1
Added Inzer Z Knee Wraps
405 x 3
450 x 3 - Not sure what to think about the Knee Wraps yet... 450 felt heavier than it should have, but it's been 4 weeks since I have had anything on my back, and my set-up wasn't as good because of the Wraps... The weight moved pretty well first two, then I hit the Spud Straps on the third and messed up my rhythm...
PAUSED SQUATS
Removed Wraps & Added Rehbands
365 x 3 x 6 - Lotta volume...
BANDED FREE SQUATS
290 + Doubled Mini x 2 x 4 - 1st time w/ Banded Squats, it's a different feel... Plus at this point I was SHOT... It is hot as hell in my Garage...
GHR
BW x 6 x 4
OTHER ASSISTANCE (Some more Posterior Chain, Quads, Forearms, Yoke & Abs)
pWO - 2 Scoops Protein & 1/2 Gallon Chocolate Milk
TBH, this was killer, it was 2 full hours of Non-Stop movement... The Paused Squats killed me, 365 feels like 455 when you completely stop at bottom, but, I bet no one else who will be there October 28th did this today, and come meet day, it'll show... & it's a great excuse to house food ppWO... I dig it...
http://www.youtube.com/watch?v=slOKyzE_XNM&feature=youtu.be
GSant434
08-08-12, 9:33 am
Nice work powering through those squats. I can't imagine how much fun your legs were having hitting the banded squats after the paused reps, but I'm sure it'll pay dividends come meet day.
Altered Beast
08-08-12, 10:11 am
BE SURE to get in some serious extra Rumble Rolling on every possible lower muscle to speed up healing.
Nice work!
Nice work powering through those squats. I can't imagine how much fun your legs were having hitting the banded squats after the paused reps, but I'm sure it'll pay dividends come meet day.
BE SURE to get in some serious extra Rumble Rolling on every possible lower muscle to speed up healing.
Nice work!
Ill be camping out on my Roller today, haha... As well as some Conditioning... Pretty big Deadlft day on Friday...
Thursday 8/9/12 - Bench
Trained @ Go Hard Barbell w/ Kiko...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
BENCH (Paused)
Add Foam Roller
Bar x Many x 2
95 x 8
135 x 5
Remove Foam Roller
185 x 3
225 x 2,1
245 x 1
265 x 3 PR - All were pretty smooth...
235 x 7,4,3 (Rest Paused)
200 x 13,5,3 (Rest Paused) - Yes I know I bounced some, Bryant wanted me to go as far as possible, so you can tell some I am keeping form real tight, others I am just trying to move weight...
DIPS
BW x 10,10
BW+45 x 8,3,1 (Rest Paused)
ASSISTANCE (Direct Chest Work, Chins, Tris, Yoke, Calves, & Abs)
pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk
A really solid Bench Day, good start to my cycle... Pullin' tomorrow w/ FiredUp in the place to be...
http://www.youtube.com/watch?v=eqDm8KFX81Y&feature=youtu.be
FiredUp
08-10-12, 12:20 am
Bench looking skrong
The key to skrength is keeping your hamskrings skretched, most people don't realize that...
Altered Beast
08-10-12, 9:03 am
The key to skrength is keeping your hamskrings skretched, most people don't realize that...
Lol! I'd say the most important muscles in powerlifting are the hips and upper back. I'm talking about for all 3 lifts.
Lol! I'd say the most important muscles in powerlifting are the hips and upper back. I'm talking about for all 3 lifts.
Those two and heart... But the exchange between him and I is an inside joke...
Altered Beast
08-10-12, 10:14 am
girth
LOL! That's never a problem for us bigmen :)
You know...
Y'all are too much!
LOL! That's never a problem for us bigmen :)
Y'all are too much!
Well, ya...
Friday 8/10/12 - Pull
Trained @ Go Hard Barbell, FiredUp in the muhfuckin' house...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
SPEED SQUATS
Bar x a lot x many
135 x 6 x 2
225 x 2 x 6
PULLS
135 x 8
225 x 6
275 x 3
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1
500 x 1 x 15 w/ 30 seconds rest - All were smooth, 15 felt better than 1...
SUMO STANCE DEAD SQUAT
455 x 1 x 4 - 1st time, like em...
BARBELL ROWS
185 x 6 x 3 - Strict
GHR
BW x 6 x 3
OTHER ASSISTANCE (Lots of Upper Back, Biceps, Yoke, Hams, Low Back, & Abs)
pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk
Lots of volume, Pulls felt really strong... Overall a solid end to a solid week...
http://www.youtube.com/watch?v=VEvDBy3qK8s&feature=youtu.be
**Video From Yesterday**
Not sure what happened to video...
http://www.youtube.com/watch?v=tlndr0m9pKE&feature=youtu.be
Sunday 8/12/12 - Upper
Trained @ the D.A.C. w/ FiredUp...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
CG BENCH
Bar x Many x 2
95 x 8
135 x 5
185 x 3
225 x 2
245 x 1
Added Inzer Z Wraps
260 x 5 x 3 PRs - Not bad, form was pretty good until the last rep or two of the last set... Still have work to do...
PRESS
125 x 10 x 2
REVERSE GRIP INCLINE
165 x 10 x 3
PALMS OUT PUSHUPS
2 Minis x 12 x 3
ASSISTANCE (Upper Back, Yoke, & Abs)
pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk
Played Softball yesterday, so I didn't get as much rest as I needed from Friday, felt it a little bit... Either way the work was done, and I felt decent... Off Tomorrow, Squattin' Tuesday...
http://www.youtube.com/watch?v=0guUDQEi1_E&feature=youtu.be
Altered Beast
08-13-12, 10:39 am
Obviously this isn't at your pimpin home gym!
Polk, don't make me fly to Florida and whip your chest bouncing ass into shape =)
Obviously this isn't at your pimpin home gym!
Polk, don't make me fly to Florida and whip your chest bouncing ass into shape =)
Nah, FiredUp lives about 45 minutes away, we usually train at his place Sunday AM & hit out Upper Assistance Day, then Squat Tuesday, & Pull Friday @ my spot... Leaving us to do our on thing on Thursday for Bench... It's nice to have a serious partner in a serious gym...
You're welcome anytime down here... Josh keeps pushing the weights on my CG Day, and I ask if it's too much bounce he says it looks how he wants it... If I were left to my own devices, I would probably lower the weight a bit and be really controlled at the bottom, but I pay for his services, and he Benched 620 Raw @ 242 I believe, and he knows a hell of a lot more than me... I think he is using it as a way to overload the Tri's and get me used to handling and moving heavier weights for higher volume... I do a pretty good job until the last rep or two, then I have to use a little english to finish off the set, I'd rather bounce a bit than miss the weight, especially when it is more of a Tricep move, which means I get more work on lockout... The Reverse Grip Inclines are a different story, that is a shit show, I haven't done an Incline BB Press in probably a year, and the Rev. Grip makes it hard to stay tight, lotta work to do there...
Good thing is I feel really strong, tight, & confident on my main Bench day, have no form problems, and can sink and pause all my reps, which to me is all that matters...
Altered Beast
08-13-12, 11:06 am
Sounds good!
Remember, we've got to keep each other in line! Just having some fun with ya =)
Sounds good!
Remember, we've got to keep each other in line! Just having some fun with ya =)
It's all good, I got thick skin... I see what you see, but I do as Josh says...
Tuesday 8/14/12 - Fuck
Tweaked Hammy over weekend... Wasn't sure how Squatting would go, didn't go good... Got up to 405 and it was awkward, slow, and felt heavy... Made decision to shut it down, felt like smart thing to do because I am 10.5 weeks out and don't wanna exacerbate scenario... Really, really pissed about it, but I am sure I'll be OK, if it were major I wouldn't have been able to Squat 400 lbs... Hope to get better over next few, and be able to Pull Friday...
Altered Beast
08-15-12, 1:04 pm
Rumble Roller + Voltaren EmulGel = key to all pain removal and injury healing. Voodoo Floss Bands are also AMAZING for compression work.
Rumble Roller + Voltaren EmulGel = key to all pain removal and injury healing. Voodoo Floss Bands are also AMAZING for compression work.
Thanks, the real answer is I have to make a choice, powerlifting for real, or softball... Pretty easy decision, but I can't be playing recreational sports, risking injury or lack of recovery from previous workouts...
Altered Beast
08-15-12, 2:14 pm
Thanks, the real answer is I have to make a choice, powerlifting for real, or softball... Pretty easy decision, but I can't be playing recreational sports, risking injury or lack of recovery from previous workouts...
Smart man! I couldn't figure out why you were playing softball....
Smart man! I couldn't figure out why you were playing softball....
I love it and I'm really good at it... But with my job, I can't play at the level I'd want to (National Level, get paid, etc.) I'm just going to cut it loose...
Altered Beast
08-15-12, 2:58 pm
I have a feeling that once you and I both complete our first meet, we will be the most extreme and serious people around here! LOL!
I have a feeling that once you and I both complete our first meet, we will be the most extreme and serious people around here! LOL!
Aside of my faith, career, and wife/family... PL is my most important thing... I love it...
But, I already beat you to it, I did a meet, last October... Decent total...
Altered Beast
08-15-12, 3:46 pm
Aside of my faith, career, and wife/family... PL is my most important thing... I love it...
But, I already beat you to it, I did a meet, last October... Decent total...
I like those priorities.
You dog! LOL!
I like those priorities.
You dog! LOL!
I just realized the order, good thing wifey ain't on FORVM, that would be Faith, Family, Career, Total...
Thursday 8/16/12 - Bench
Trained @ Go Hard Barbell FiredUp & Keak The Sneak in the house...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
BENCH (Paused)
Add Foam Roller for Arch
Bar x Many x 2
95 x 10
135 x 8
185 x 4
Remove Foam Roller
225 x 3
245 x 1
Add Inzer Z Wraps
270 x 3 PR
245 x 6,4,2 (Rest Paused)
205 x 12,5,3 (Rest Paused)
DIPS
BW x 10
BW+50 x 6,3,2 (Rest Paused)
CHINS
BW x 8 x 6 Changing Grips
ASSISTANCE (Lats, Chest, Upper Back, Triceps, Calves, & Abs)
pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk
All in all a good day, still have some form issues to work out, but 270 moved really well... Leg is feeling pretty good, gonna try to Pull tomorrow, hope it lets me...
http://www.youtube.com/watch?v=_eimLQE4U10&feature=youtu.be
GSant434
08-17-12, 9:20 am
Tough decision to make laying off the recreational fun for the competitive passion. Takes conviction to put one aside. Keep grinding out that injury.
Tough decision to make laying off the recreational fun for the competitive passion. Takes conviction to put one aside. Keep grinding out that injury.
Ya, can't say I love cutting things loose, and athletics will always be a passion... But I don't have the time to commit to that, and I never wanna miss a workout again... Worst feeling in the world...
Altered Beast
08-17-12, 11:49 am
You'll get there Polk! Stay focused, some things are too important to miss.
You'll get there Polk! Stay focused, some things are too important to miss.
The work will never stop, I will get there and my goals now will be nothing but a speed bump...
Thanks for having my back...
Friday 8/17/12 - Deadlift
Trained @ Go Hard Barbell, rode Solo...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUATS
Bar x Many x 2
135 x 10,3
225 x 2 x 6
PULLS
135 x 6
225 x 4
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1
520 x 1 x 15 w/ 30ish Sec Rest (My set up takes a little time, and based on my Hammy I wasn't as strict as usual, but I doubt I went over 45 sec, and adhered pretty close to 30 Sec... These looked faster, and smoother than they felt... Hands are a little beat up, and Hammy/Hips weren't firing as well as I liked, but I still got em all in...
DEAD SQUAT FROM SUMO PULL STANCE
315 x 1
Add Belt
365 x 1
405 x 1
470 x 1 x 4 - Better than last week...
BB ROWS
190 x 6 x 3
GHR
4 Set
REVERSE HYPER
3 Sets
ASSISTANCE (Biceps, Yoke, Grip, Lots of Upper Back & Abs)
pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk
Not GREAT day, but solid... I think I was a little reticent w/ the Pulls based on the Hip, and that's not really my style... I am a VERY aggressive lifter, and when I don't have that explosive aggression, my lifts tend to suffer... But rightfully so, I don't want to be hurt, so I was more aware of my body, instead of just snatching shit... Either way, On To The Next...
http://www.youtube.com/watch?v=pVNx0bvFCWM&feature=youtu.be
Seven Hundred dog
I might have gotten a bit carried away, maybe it was the blood loss, or the heat... Curt Schilling style dogggg...
Curt Schilling style dogggg...
Is that fake bloooooodddd?
Is that fake bloooooodddd?
Ketchup, you caught me...
Sunday 8/19/12 - Upper
Trained @ Go Hard Barbell, Solo...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
CG BENCH
Bar x 50
Add Foam Roller for Arch
95 x 15
135 x 5
185 x 3
Remove Arch
225 x 2
245 x 1
265 x 4,4,3,2,1,1 PR (4) - I was supposed to do 3 x 5, but that wasn't in the cards today... So I did what I could, and then just did a few make up sets to make sure I could get my 15...
PRESS
135 x 10 x 2
REVERSE GRIP INCLINE
175 x 10 x 3
ASSISTANCE (Upper Back, Triceps, Yoke, & Abs)
pWO - BCAAS, Kreaklyn, & 2 Scoops Protein w/ Waximaize...
Not what I was hoping for today... I knew after last week that whatever Josh put on the program on this day would be tough, because 260 x 5 was tough... Then I felt like SHIT today, so I knew it would be a challenge... I have been trying to do Josh's plan w/ Carb Backloading, and while I LOVE CBL, you just can't recover & prep from/for Josh's workouts without carbing up... I tried it last time and it didn't work out, thought I could do it this time, same issue... So I will go back to using the diet Josh prepared for me... After my Meet Prep I will be doing my own thing for a while, and will def. go back to CBL, but for now, I'm going to do what works...
http://www.youtube.com/watch?v=-Vw3dtD4XTc&feature=youtu.be
Tuesday 8/21/12 - Squat
Trained @ Go Hard Barbell w/ Kiko...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8 & Reverse Hypers)
SQUAT
Bar x Many x 3
135 x 10
225 x 5
275 x 3
315 x 2
Add Belt
365 x 1
415 x 3
460 x 3 PR - I did these w/ just Knee Sleeves on, and I feel like it moved better than 450 did two weeks ago with Wraps, a good sign, really happy to be able to Squat, after the pulled Hammy...
PAUSED SQUATS
365 x 3 x 8 - Fucking Volume
BANDED FREE SQUATS
300 + Doubled Minis x 2 x 4 - Fucking VOLUMEEEEE....
GHR
4 x 6
ASSISTANCE (Forearms, Yoke, Hams, Glutes, Hips, & Abs)
pWO - BCAAs, Kreaklyn, 2 Scoops Protein w/ Waximaize...
Solid day, got my work in, feel good moving forward...
Recovery Work & Conditioning Tomorrow, Benching Thursday....
http://www.youtube.com/watch?v=dRwzIBMST2M&feature=youtu.be
Altered Beast
08-22-12, 10:21 am
I LOOOOOOOOOOOVE the volume! Nice work.
I LOOOOOOOOOOOVE the volume! Nice work.
Volume proxen for mental and physical strength...
Thursday 8/23/12 - Bench
Trained @ Go Hard Barbell Keak The Sneak in the house...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
BENCH (Paused)
Add Foam Roller for Arch
Bar x Many x 2
95 x 10
135 x 8
185 x 4
Remove Foam Roller
225 x 3
245 x 1
Add Inzer Z Wraps
275 x 3 PR
250 x 6,3,2 (Rest Paused)
205 x 11,4,3 (Rest Paused)
DIPS
BW x 10
BW+55 x 5,1,1 (Rest Paused)
CHINS
BW x 8 x 6 Changing Grips
ASSISTANCE (Lats, Chest, Upper Back, Triceps, Calves, & Abs)
pWO - BCAAs, Kreaklyn, & 2 Scoops Protein...
Really long day at work, trained @ 9:00 PM, wasn't great, but got it in...
http://www.youtube.com/watch?v=Z4ypvZo9O4Y&feature=youtube_gdata_player
Saturday 8/25/12 - Pull
Trained @ Go Hard Barbell, Solo...
JS
preWO - RAGE, BCAAs, & Kreaklyn
iWO - A7
DYNAMIC WARMUP (Agile 8)
PULL
135 x 10
225 x 6
275 x 5
315 x 3
365 x 2
405 x 1
Added Belt
455 x 1
500 x 1
545 x 1 x 15 w/ 30 Sec Rest
DEAD SQUAT W/ SUMO STANCE
365 x 1
485 x 1 x 4
GHR
3 x 6
pWO - BCAAs, Kreaklyn, & 2 Scoops Protein w/ Waximaize...
That's all I did... I coach College Baseball, and our players reported Thursday, so we had a REALLY busy day Friday, and today we had Community Service all day, and more shit @ night... Long day, I got this in, in @ 45 minutes...
[video]http://www.youtube.com/watch?v=Cxd7ykmYwDs[\video]
Wednesday 8/29/12 - Deload Upper
JS
Trained @ Go Hard, Solo...
preWO - Low-Carb Monster
CG
Up to
155 x 5 x 2
REV GRIP INCLINE
3 Sets
PRESS
3 Sets
FACE PULLS
3 Sets
PALMS OUT PUSHUPS
3 Sets
ABS
3 Sets
pWO - Newcastles for dayyyyssss....
Gonna do entire Lower Deload tomorrow... Then Bench on Friday...
GSant434
08-30-12, 8:29 am
So how are you feeling going into workouts with the fall baseball commitments kicking in?
So how are you feeling going into workouts with the fall baseball commitments kicking in?
To be honest, I don't really think about it... The only thing is timing, might start later... And I'll be in bed earlier as I'm up now @ 5:00... But as far as how I feel, there are a lot of ppl who are a lot stronger than me who work tougher jobs than Coaching Baseball...
Thursday 8/30/12 - Squat Deload
Trained @ Go Hard, Solo...
preWO - No Carb Monster
DYNAMIC WARMUP (Agile 8)
SQUAT
Bar x Many x 3
135 x 5 x 2
245 x 3 x 3
PAUSED SQUATS
185 x 3 x 2
GHR
2 Sets
REVERSE LUNGES
2 Sets
ABS
5 Sets
pWO - 2 Scoops Protein
More Deloading tomorrow...
Friday 8/31/12 - Bench Deload
Trained @ Go Hard, Solo...
JS
preWO - No Carb Monster
DYNAMIC WARMUP (Agile 8)
BENCH
Bar x 50
95 x 10
135 x 5
185 x 3 x 3
DIPS
2 Sets
FLYES
2 Sets
PULLOVERS
2 Sets
CHINS
3 Sets
ROLLING TRICEP EXTENSIONS
2 Sets
ABS
5 Sets
pWO - Newcastles for dayyyssss....
Pull Deload Tomorrow, Then it goes down...
Dayyyyyyyyyyyyyyyyyyyyyyyyyys
Dayyyyyyyyyyyyyyyyyyyyyyyyyys
8 Deep currently my ddddddduuuuuuudddddddeeee....
8 Deep currently my ddddddduuuuuuudddddddeeee....
4.7% ABV = minor leagues my maaaaaaaaaaaaaaaaaaaaaaaaaan. I'm gonna catch you, but with big beers.
4.7% ABV = minor leagues my maaaaaaaaaaaaaaaaaaaaaaaaaan. I'm gonna catch you, but with big beers.
Show me these beers in January...
Saturday 9/2/12 - Pull Deload
Trained @ Go Hard, Solo...
JS
DYNAMIC WARMUP (Agile 8)
PULL
135 x 10
225 x 5
275 x 1
315 x 1 x 6
BARBELL ROWS
3 Sets
GHR
3 Sets
SHRUGS
3 Sets
STANDING BAND ROWS
3 Sets
CURLS
3 Sets
REAR DELT FLYS
3 Sets
ABS
3 Sets
OUT...
Monday 9/3/12 - Bench
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
BENCH
Add Foam Roller
Bar x 50
95 x 15
135 x 8
185 x 5
225 x 3
265 x 1
285 x 2 - PR
255 x 6,4,3 Rest Paused
225 x 10,4,3 Rest Paused
WIDE GRIP PAUSED
200 x 6 x 2
CHINS
50 Reps
JM PRESS
145 x 8 x 5 - 1st time doing them, I think they were shitty...
ASSISTANCE (Chest, Triceps, Lats, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops of Protein w/ Waximaize...
Squattin' Tomorrow...
http://www.youtube.com/watch?v=q_4AqbwjyLo&feature=youtu.be
No One Holding you back...
Stroooooooooooooooooong
Trying man...
No One Holding you back...
All my taxes reported...
Altered Beast
09-04-12, 9:50 am
Hooge!!!
Hooge!!!
Ya creepin up on 260... Too hooge...
Altered Beast
09-04-12, 11:45 am
Ya creepin up on 260... Too hooge...
No such thing!
No such thing!
True... But goal is Elite @ 242, so I gotta be in cut range...
Tuesday 9/4/12 - Squat
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUATS
Bar x 20
135 x 8
225 x 5
275 x 3
315 x 2
Added Belt
365 x 1
405 x 1
425 x 2
470 x 2 - Felt REALLY good warming up, got to my top set, and I had the bar in the wrong spot, a little too high, so it got a little forward on me... Was ugly and slower than I want, but I'll take 90% of my best single for a double with shitty form, and it was easy, just ugly...
PAUSED SQUATS
380 x 3 x 5 - Got bar placement down, and felt better...
BOX SQUATS PAUSE ON BOX @ INCH BELOW PARALLEL
330 x 2 x 4
GHR
BW x 4 x 8
ABS
pWO - BCAAs, Kreaklyn, & 2 Scoops Protein w/ Waximaize...
Overall not a bad day, not great, but results are there, I know what I did wrong and we are moving forward... Set up was less than ideal, was rushed, no spot, no knee wrapper, Bench yesterday, and I prefer to Squat Heavy with a day off before... Plus I am getting used to this 5:00 AM wakeup... No excuses though... Go. Hard....
http://www.youtube.com/watch?v=QcNwEQid-2k&feature=youtu.be
Altered Beast
09-05-12, 8:51 am
Nice!
Be sure to push your neck back into the barbell when in the hole, it helps keep your chest up and upper back very tight. Don't look up, just mash your neck into the bar!
Nice!
Be sure to push your neck back into the barbell when in the hole, it helps keep your chest up and upper back very tight. Don't look up, just mash your neck into the bar!
Ya, it was just that one set, and when you don't get right from the unrack, you're fucked... All other sets were perfect... Just got to juiced up... Thx...
Thursday 9/6/12 - Upper
Trained @ Go Hard w/ FiredUp, who smashed a Double w/ 96% of his best Pull...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
CG
Bar x 50
Add Foam Roller
95 x 12
135 x 8
185 x 3
Remove Foam Roller
225 x 1
Added Doubled Minis
135 x 1
185 x 5,4,3,2,1
PRESS
145 x 6 x 2
DB BENCH w/ NEUTRAL GRIP
75 x 12,12
90 x 10
ASSISTANCE (Triceps, Upper Back, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Waximaize
Solid days work, Bench felt good, set up is getting right... Feel strong... Max Reverse Band Pull tomorrow, gonna try to go big...
http://www.youtube.com/watch?v=kDkbxyurl5o&feature=youtu.be
Altered Beast
09-07-12, 9:20 am
Nice! Go big! I personally love overload work, carries over very well!
Nice! Go big! I personally love overload work, carries over very well!
Ya man, I can't wait...
Friday 9/7/12 - Pull
Trained @ Go Hard Motherfucking Barbell w/ Johnny AppleWeed...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUAT
Bar x Many x 2
135 x 5 x 2
225 x 2 x 6
PULL
135 x 5
225 x 4
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1
500 x 1
550 x 1
Added Reverse Avg. Band - About 135 off @ Bottom
600 x 1
650 x 1
700 x 1
750 x 1 - This was real tough to lockout, but a good solid Pull and definitely a Max... Really wanted to try 800, but gotta get stronger...
DEAD SQUATS FROM SUMO PULL STARTING POSITION
500 x 1 x 3
SPEED PULLS
405 x 2 x 6
BB ROWS
210 x 6 x 3 - Strict
ASSISTANCE (GHRs, Reverse Hypers, Biceps, Lats, Upper Back, Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Solid day...
http://www.youtube.com/watch?v=AyVXY86ZBf4&feature=youtu.be
Altered Beast
09-08-12, 6:04 pm
Nice work!
Just remember, with reverse band pulling, you set the bands at 7 feet high MAX. If you put them on the top of the rack, you'll get too much assistance and won't benefit from the lift.
HOOGE!
Nice work!
Just remember, with reverse band pulling, you set the bands at 7 feet high MAX. If you put them on the top of the rack, you'll get too much assistance and won't benefit from the lift.
HOOGE!
I am not real sure how I couldn't benefit from that haha, I was wrecked after, and am wrecked today.... It was the way Josh had me do it...
Altered Beast
09-09-12, 9:38 pm
I am not real sure how I couldn't benefit from that haha, I was wrecked after, and am wrecked today.... It was the way Josh had me do it...
Precisely the point! You don't want to stroke your ego and hurt yourself in the process! I'd say go for 3RM and 5RM lifts with that setup! Won't use as much weight and would get some SERIOUS volume PR's!
You'll still get the bounce out of the hole, it will be 100% you around the knee level and above. The is if you set it at 7 feet (typically the highest hole on the rack).
Very nice regardless!
Precisely the point! You don't want to stroke your ego and hurt yourself in the process! I'd say go for 3RM and 5RM lifts with that setup! Won't use as much weight and would get some SERIOUS volume PR's!
You'll still get the bounce out of the hole, it will be 100% you around the knee level and above. The is if you set it at 7 feet (typically the highest hole on the rack).
Very nice regardless!
Thanks, ya I see you point... But I wasn't stroking my ego, had I been left to my own devices I wouldn't have programmed something like that... But I have Josh Bryant doing my programming, he programmed it, said to attach Avg. Bands to top of my rack, which he knows specifications of, and Pull a 1 RM... So that is exactly what I did... Not going to lie and tell you my ego isn't stroked a little, but in reality I wanted to pull 800 with that set up... He seems to think I got a shot to Pull 700 at the upcoming meet, I am a realist, and feel like 675 would be a REALLY good Pull... But he knows more about programming, and peaking than I do... So, we will see...
Sunday 9/9/12 - Bench
Trained @ Go Hard Barbell w/ J. Weed...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
BENCH
Add Foam Roller For Arch
Bar x 50
95 x 15
135 x 5
185 x 3
Remove Foam Roller
225 x 3,1
Add Inzer Z Wraps
275 x 1,1
290 x 2 - PR, I didn't feel GREAT today, but I felt OK... Took a few more Warm Up Reps than usual, and got the main work in... I have no doubt I can do more than that for a Double, and I am sure I will next week...
260 x 5 - PR,3,2 (Rest Pause)
225 x 11 - PR,6,2 (Rest Pause)
WIDE GRIP PAUSED
205 x 6 x 2
CHINS
BW x @ 50 Reps
DICKS PRESS
95 x 12 x 5 - Not sure if I have this right, but I felt it in Tris big time...
ASSISTANCE (Lats, Upper Back, Chest, Triceps, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Solid start to the week, lots of PRs on the menu this week...
http://www.youtube.com/watch?v=HqoEO44OzLo&feature=youtu.be
Tuesday 9/11/12 - Squat
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUAT
Texas Power Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Loose Inzer Z Wraps & Belt
365 x 1
405 x 1
430 x 2
480 x 2 - PR, Last training cycle on this week (Similar Set Up) I missed less weight than this for a double, so I after this PR, I should be on pace for a solid PR @ the meet...
PAUSED SQUATS
390 x 3 x 5
BOX SQUATS 1" BELOW PARALLEL
335 x 2 x 4
GHR
BW+5 x 6 x 4
ABS (Hanging Leg Raises & Band Resisted Leg Raises)
YOKE (Neck & Trap Work)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Solid day results wise... I feel really overtrained, joints hurt, weight feel heavy, I feel tired, & they are moving slower than I'd like, BUT, I am hiting my numbers, and I know it's pretty easy to recover from the overtraining, and generally when you do, look out... I think Josh is trying to wear me down, then allow me to recover, then peak... We shall see... I'll keep pushing, don't know nothing different...
http://www.youtube.com/watch?v=ecua4ibbrsw&feature=youtu.be
GSant434
09-12-12, 5:17 pm
Tuesday 9/11/12 - Squat
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUAT
Texas Power Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Loose Inzer Z Wraps & Belt
365 x 1
405 x 1
430 x 2
480 x 2 - PR, Last training cycle on this week (Similar Set Up) I missed less weight than this for a double, so I after this PR, I should be on pace for a solid PR @ the meet...
PAUSED SQUATS
390 x 3 x 5
BOX SQUATS 1" BELOW PARALLEL
335 x 2 x 4
GHR
BW+5 x 6 x 4
ABS (Hanging Leg Raises & Band Resisted Leg Raises)
YOKE (Neck & Trap Work)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Solid day results wise... I feel really overtrained, joints hurt, weight feel heavy, I feel tired, & they are moving slower than I'd like, BUT, I am hiting my numbers, and I know it's pretty easy to recover from the overtraining, and generally when you do, look out... I think Josh is trying to wear me down, then allow me to recover, then peak... We shall see... I'll keep pushing, don't know nothing different...
http://www.youtube.com/watch?v=ecua4ibbrsw&feature=youtu.be
The grind will pay off in the end. How long does it make this that you've been training under Josh?
The grind will pay off in the end. How long does it make this that you've been training under Josh?
This cycle will make 6 Months... I've made huge changes... Unreal... Thanks man...
Altered Beast
09-13-12, 9:15 am
Polk, what's with all of the ....... ?
Thursday 9/13/12 - Upper
Trained @ Go Hard Barbell, FiredUp in the house...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
CG
Add Foam Roller For Arch
Bar x 50,20
135 x 5
185 x 3
Remove Foam Roller
135 + Doubled Minis x 2
185 + Doubled Minis x 1
205 + Doubled Minis x 5,4,3,2,1 - The moved well...
PRESS
95 x 5
135 x 3
155 x 6 x 2 - PR, I think, Whatever...
DUMBBELL BENCH (Palms Facing)
90s x 10 x 3
ASSISTANCE (Upper Back, Triceps, & Yoke Work)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Felt good today, looking forward to Pullin' tomorrow...
http://www.youtube.com/watch?v=sLZlUUP_Ezc&feature=youtu.be
FiredUp
09-13-12, 11:19 pm
Wow, look at that lat spread
Wow, look at that lat spread
Wingmaster...
Tuesday 9/11/12 - Squat
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUAT
Texas Power Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Loose Inzer Z Wraps & Belt
365 x 1
405 x 1
430 x 2
480 x 2 - PR, Last training cycle on this week (Similar Set Up) I missed less weight than this for a double, so I after this PR, I should be on pace for a solid PR @ the meet...
PAUSED SQUATS
390 x 3 x 5
BOX SQUATS 1" BELOW PARALLEL
335 x 2 x 4
GHR
BW+5 x 6 x 4
ABS (Hanging Leg Raises & Band Resisted Leg Raises)
YOKE (Neck & Trap Work)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Solid day results wise... I feel really overtrained, joints hurt, weight feel heavy, I feel tired, & they are moving slower than I'd like, BUT, I am hiting my numbers, and I know it's pretty easy to recover from the overtraining, and generally when you do, look out... I think Josh is trying to wear me down, then allow me to recover, then peak... We shall see... I'll keep pushing, don't know nothing different...
http://www.youtube.com/watch?v=ecua4ibbrsw&feature=youtu.be
Sick work P. Way to go on those squat PRs. The overtraining principle is interesting esp. if you're hitting PRs when you feel overtrained. Imagine when you're fresher going in...
I see you're rockin' the Dellafave headband. Nice touch.
Sick work P. Way to go on those squat PRs. The overtraining principle is interesting esp. if you're hitting PRs when you feel overtrained. Imagine when you're fresher going in...
That's the idea, I feel beat up... But like you said, it's easy to get fresh and I hope when I do it all comes together...
I see you're rockin' the Dellafave headband. Nice touch.
I've been rocking those since '99... Necessity, sooo hot in there...
Altered Beast
09-14-12, 11:26 am
PR'S!!!!!! YES! That is HOOGE in my book.
PR'S!!!!!! YES! That is HOOGE in my book.
Yessir, you know the drill...
Friday 9/14/12 - Deadlift
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUATS
Bar x Many x 2
135 x 5 x 2
225 x 2 x 6
PULLS
135 x 5
225 x 5
315 x 3
365 x 2
405 x 1
Add Belt
455 x 1
Add Straps
495 x 1
545 x 1
585 x 2
Removed Straps, cause I suck with them...
585 x 2 x 2 - Solid work, have some Tendonitis in my left (Under) Bicep down by Elbow, not trying to injure that Bicep 7 weeks out. So I tried Straps, I hate them, got pissed, took them off. Then smoked two more Doubles.
DEAD SQUAT (Sumo Pull Stance)
510 x 1 x 3
SPEED PULLS (Straps)
455 x 2 x 6 - Can do Straps with lighter weights.
BB ROWS
215 x 6 x 3
GHR
BW+5 x 6 x 3
REVERSE HYPERS
60 x 6 x 3
ASSISTANCE (Biceps, Upper Back, Lats, Traps, Yoke, Abs)
pWO - Kreaklyn, BCAAs, 2 Scoops Protein w/ Carbs
Solid day, solid week...
http://www.youtube.com/watch?v=O_h7uXYSSRs&feature=youtu.be
Altered Beast
09-17-12, 1:30 pm
NO STRAPS!!!!!
Be sure to Rumble Roll the area of your anterior delt down to your bicepital pain area all the way down than back up. It's going to hurt like hell, but focus on the pain spots and work them out.
Personally, I even do this 2-3 times a week to keep the inflammation down. I can recommend this because I too have had horrendous tennis elbow/tendonitis pain or whatever its called these days.
NO STRAPS!!!!!
Be sure to Rumble Roll the area of your anterior delt down to your bicepital pain area all the way down than back up. It's going to hurt like hell, but focus on the pain spots and work them out.
Personally, I even do this 2-3 times a week to keep the inflammation down. I can recommend this because I too have had horrendous tennis elbow/tendonitis pain or whatever its called these days.
I HATE Straps, dispise them, because I get some rebound when I Pull, and the Straps don't allow that, plus it puts me in an odd spot... But, you gotta do what you gotta do to get your training in and remain healthy... So I tried to do that, but it didn't move like I wanted it to, so I got pissed...
And ya, I'm gonna go to work on that bicep tendon... See how it feels..
Monday 9/17/12 - Squat
Trained @ Go Hard Barbell, Keek The Sneak in the house...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ some KStarr stuff)
SQUAT
Add Rehbands
Bar x 10 x 2
135 x 5 x 2
225 x 3 x 3
275 x 1
315 x 1
Added Belt
365 x 1
Add Inzer Z Wraps
405 x 1
435 x 2
490 x 2 - PR, this felt and moved better than 480 last week... Felt really good...
PAUSED SQUATS
400 x 3 x 4
BOX SQUATS 1" BELOW PARALLEL
350 x 2 x 2
GHR
BW+10 x 6 x 4
ABS
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Really solid start to week, Benchin' tomorrow...
Have video, uploading as we speak, will have it up tomorrow...
**Video from yesterday's Squat**
http://www.youtube.com/watch?v=E_nvU8IL5pM&feature=youtube_gdata_player
Tuesday 9/18/12 - Bench
Trained @ Panther Gym, Solo...
JS
DYNAMIC WARMUP (Agile 8)
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
BENCH
Bar x 50,10
95 x 10
135 x 5
185 x 3
225 x 2,2
275 x 1
295 x 1 - Was supposed to be 2, but missed 2nd rep...
265 x 5,4,3 (Rest Pause)
235 x 6,5,4 (Rest Pause)
CHINS
BW x 50 Reps
ASSISTANCE (Chest, Upper Back, Tris, Lats, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Awful Workout... Bicep Tendon is really pissed off and inflamed, and it was very painful to Bench... Plus the Bench was too low, so it was almost impossible to get leg drive, just an awful day... I will take 295 x 2 again on Friday before doing my CG work... No video, too pissed...
Altered Beast
09-20-12, 9:51 am
This stuff happens from time to time unfortunately!
Work that bicep tendon area with your Extra Firm Rumble Roller! Go up to the anterior delt and work back down to the pain spot and even roll the pain spot/area further. Follow that with some ice and look up "Voltaren Emu Gel" online and order some! Unfrickinbelievable how well that stuff works. Apply to the area 4 times a day for the first few days that 3 times a day until the pain is completely gone.
*It's always a good idea to bench with elbow sleeves to protect and keep those tendons warm/loose. You will not get any rebound from them, just some solid protection/support.
This stuff happens from time to time unfortunately!
Work that bicep tendon area with your Extra Firm Rumble Roller! Go up to the anterior delt and work back down to the pain spot and even roll the pain spot/area further. Follow that with some ice and look up "Voltaren Emu Gel" online and order some! Unfrickinbelievable how well that stuff works. Apply to the area 4 times a day for the first few days that 3 times a day until the pain is completely gone.
*It's always a good idea to bench with elbow sleeves to protect and keep those tendons warm/loose. You will not get any rebound from them, just some solid protection/support.
Thanks for the Rolling tip, I did that... Hurts, so good... But it is painful...
Thursday 9/20/12 - Deadlift
Trained @ Go Hard w/ FiredUp...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 + KStarrs Stuff)
SQUAT
Bar x Many x 2
135 x 5
225 x 2 x 6
PULL
135 x 5
225 x 4
315 x 2
365 x 1
425 x 1
Add Belt
475 x 1
515 x 1
565 x 1
605 x 2 x 2 - Smooth, no pain in Bicep...
SUMO DEAD SQUAT
515 x 1 x 3
SPEED PULLS
470 x 2 x 6 - Fast
BB ROWS
225 x 6 x 32
GHR
3 Sets
REVERSE HYPERS
3 Sets
ASSISTANCE (Lats, Biceps, Upper Back, Hips, Hams, Glutes, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Good solid day, confidence is high, need the Deload...
http://www.youtube.com/watch?v=BD60H6XcEkw&feature=youtu.be
Altered Beast
09-21-12, 10:53 am
Thanks for the Rolling tip, I did that... Hurts, so good... But it is painful...
Glad to here it! It will do wonders for you. Perform it everyday followed by some icing until the pain subsides during lifting.
GSant434
09-21-12, 10:55 am
This stuff happens from time to time unfortunately!
Work that bicep tendon area with your Extra Firm Rumble Roller! Go up to the anterior delt and work back down to the pain spot and even roll the pain spot/area further. Follow that with some ice and look up "Voltaren Emu Gel" online and order some! Unfrickinbelievable how well that stuff works. Apply to the area 4 times a day for the first few days that 3 times a day until the pain is completely gone.
*It's always a good idea to bench with elbow sleeves to protect and keep those tendons warm/loose. You will not get any rebound from them, just some solid protection/support.
Because it begs the question, where the hell did you get turned on to Voltaren Emu Gel?
Altered Beast
09-21-12, 10:58 am
Because it begs the question, where the hell did you get turned on to Voltaren Emu Gel?
A trainer at my gym told me about it along with Biofreeze (numbs the pain while lifting). He gets it from his Chiropractor.
It is the most wonderful stuff in existence!
Glad to here it! It will do wonders for you. Perform it everyday followed by some icing until the pain subsides during lifting.
I got some tightness today, some aching, nothing too bad... Probably going to throw Biofreeze on pre and get real loose, also keep it compressed... Be really happy if I can get a good solid session in today...
Solid Dreams
09-21-12, 11:48 am
You are a big beefy dude. Hope you stay injury-free, working too hard to get injured this close!
You are a big beefy dude. Hope you stay injury-free, working too hard to get injured this close!
Thanks man, yesterday was the last rough one... Cruise on in now...
Friday 9/24/12 - Upper
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
BENCH
Add Foam Roller for Arch
Bar x 50,20
95 x 5,5
135 x 3
185 x 2
Remove Foam Roller
225 x 2
255 x 1
275 x 1
295 x 1 x 2 - Wanted to Double it, but it wasn't there... I know had I tried it on my Bench on Tuesday I would have got it, but I did it on a lower Bench, and had no leg drive... Felt slow today...
CLOSE GRIP
135 + Doubled Minis x 3
185 + Doubled Minis x 2
210 + Doubled Minis x 3,2,2,2,1,1,1 - Was supposed to do this for 5,4,3,2, & 1, which makes sense, as I did 205 x that last week easy... Missed rep 4 on first set, which let me know I was really beat up... So I just tried to get the most out of my day...
PRESS
160 x 2 - Was supposed to do 6, twice... Missed 3rd rep, rrrooouuuggghhhh day, so stripped it and did...
135 x 8 x 2
DB BENCH
100s x 6 x 2
ASSISTANCE (Upper Back & Triceps)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Awful day, but I know I can handle the weight... 295 is a 20 lb meet PR, and I got it on my worst day no problem, twice, with no handoff... So I am set up for a huge PR in 5 weeks... Talked to Josh, and the plan is to Deload this week, then really lower volume, while staying locked in, recover from the overtraining, and have a great meet...
http://www.youtube.com/watch?v=_xwuUNVE_OA
Altered Beast
09-25-12, 11:33 am
YEAH BUDDY! Can't wait to see how you do!
PLEASE have someone film your meet lifts!
YEAH BUDDY! Can't wait to see how you do!
PLEASE have someone film your meet lifts!
Oh ya man, wifey and partner... Gotta get it right... When are you doing yours?
Altered Beast
09-25-12, 12:23 pm
Oh ya man, wifey and partner... Gotta get it right... When are you doing yours?
I've got the APF and SPF Texas Chairs to contact me immediately once they set a date! Nothing in the immediate, I'll need ample time to put together my own programming.
GSant434
09-25-12, 12:43 pm
Polk how big is the roller your using to set the arch?
I've got the APF and SPF Texas Chairs to contact me immediately once they set a date! Nothing in the immediate, I'll need ample time to put together my own programming.
Nice...
Polk how big is the roller your using to set the arch?
It's a regular Roller with some give... I tried a PVC Roller, arch isn't goof enough...
**Last Few**
Deloaded at Go Hard both days...
Monday 9/24/12 - Squat
preWO - Coffee
DYNAMIC WARMUP (Agile 8 w/ KSTarrs Stuff)
SQUAT
Worked up to 300 for some Triples
PAUSED SQUATS
245 for some Triples
ASSISTANCE (Light Glutes, Hams, Hips, & Abs)
Wednesday 9/26/12 - Bench
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
BENCH
Worked up to 205 for some Triples
ASSISTANCE (Light Chest, Back, Triceps, & Abs)
Chiro and Deadlift today...
Thursday 9/27/12 - Deadlift
Trained @ Go Hard, Solo...
Deload
preWO - Lo Carb Monster
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
SQUAT
Bar x a lot x 2
135 x 5 x 2
225 x 2 x 6 - Played around with hand position on the bar here, to find a spot where I can take some pressure off my Bicep Tendon, pleasantly surprised...
PULLS
135 x 5
225 x 2
315 x 2
405 x 1 x 6 - Did this in probably 4 minutes, 1 song... 3 without Belt, 3 with...
ASSISTANCE (Lats, Low Back, Glutes, Hips, Hams, Biceps, Upper Back, & Abs)
CONDITIONING (Prowler - Caddies on each Horn x 6 40 Yard Trips)
CG Tommorrow...
Friday 9/28/12 - Upper
Trained @ Panther Gym, w/ my pitching staff...
Deload
preWO - Coffee
DYNAMIC WARMUP
CG
Bar x 50,10
95 x 5
135 x 5
165 x 5 x 2
STANDING 1-ARM DB PRESS
50 x 6 x 2
GS
FACE PULLS & BAND PRESSDOWNS
Off next two, then beginning last 4 weeks leading to meet...
Today issssss.... One. Month. Out.
Altered Beast
09-28-12, 10:56 am
Hoooooooooooogeness!
Here. We. Go.
Yesssir...
Hoooooooooooogeness!
Ya man, 253 in am, should be easy cut to 242...
Ya man, 253 in am, should be easy cut to 242...
You've got 10lbs on me. I might have to step up my deep dish intake...
You've got 10lbs on me. I might have to step up my deep dish intake...
I'll help in January...
Monday 10/1/12 - Squat
Trained @ Go Hard w/ Keak The Sneak...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
SQUAT
Added Rehbands
Bar x a lot x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Added Belt
365 x 1
405 x 1
Added Inzer Z Wraps
455 x 1
510 x 1 - This is within 15 lbs of my 2nd, I'd guess my 2nd somewhere in the 520 Range...
PAUSED SQUATS
365 x 3 x 3 - Josh had 420 for these wrote up, but TBH I just wasn't feeling it, and I can't bring myself to hurt myself this close to a meet with an Assistance Move, especially when I am not feeling the move... No disrespect, but I wouldn't have done it if Ed Coan told me to and called depth...
SQUAT WALKOUT
585 x 1 - 10 seconds
ASSISTANCE (GHRs & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Solid day, moved the weights, and felt strong...
http://www.youtube.com/watch?v=PKeyo7h16Jk&feature=youtu.be
Altered Beast
10-02-12, 12:28 pm
Training smart, I like that.
Training smart, I like that.
Got no choice 3 weeks out...
Nice work man, keep it up. Just a possible sugestion when benching, try to pull your legs back furthur (far as possoible). Only because on most your heavy singels your ass is coming off the bench, yes you def want to use leg drive but only if your ass stays down. Pull feet back furthur and ass won't come up, just trying to give good advice. Either way, solid work and keep pushing to reach your goals.
Friday 9/24/12 - Upper
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8)
BENCH
Add Foam Roller for Arch
Bar x 50,20
95 x 5,5
135 x 3
185 x 2
Remove Foam Roller
225 x 2
255 x 1
275 x 1
295 x 1 x 2 - Wanted to Double it, but it wasn't there... I know had I tried it on my Bench on Tuesday I would have got it, but I did it on a lower Bench, and had no leg drive... Felt slow today...
CLOSE GRIP
135 + Doubled Minis x 3
185 + Doubled Minis x 2
210 + Doubled Minis x 3,2,2,2,1,1,1 - Was supposed to do this for 5,4,3,2, & 1, which makes sense, as I did 205 x that last week easy... Missed rep 4 on first set, which let me know I was really beat up... So I just tried to get the most out of my day...
PRESS
160 x 2 - Was supposed to do 6, twice... Missed 3rd rep, rrrooouuuggghhhh day, so stripped it and did...
135 x 8 x 2
DB BENCH
100s x 6 x 2
ASSISTANCE (Upper Back & Triceps)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Awful day, but I know I can handle the weight... 295 is a 20 lb meet PR, and I got it on my worst day no problem, twice, with no handoff... So I am set up for a huge PR in 5 weeks... Talked to Josh, and the plan is to Deload this week, then really lower volume, while staying locked in, recover from the overtraining, and have a great meet...
http://www.youtube.com/watch?v=_xwuUNVE_OA
Nice work man, keep it up. Just a possible sugestion when benching, try to pull your legs back furthur (far as possoible). Only because on most your heavy singels your ass is coming off the bench, yes you def want to use leg drive but only if your ass stays down. Pull feet back furthur and ass won't come up, just trying to give good advice. Either way, solid work and keep pushing to reach your goals.
Thanks man, I appreciate it... I am getting ready to Bench, and I will try that out... I just feel like I get no Leg Drive...
Tuesday 10/2/12 - Bench
Trained @ Go Hard w/ Kiko...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 & a lot of Mobility Stuff for Shoulders & Elbows)
BENCH
Bar x 50
Add Foam Roller for Arch
Bar x 10
135 x 8,5
185 x 3
Remove Foam Roller
185 x 2
225 x 1
255 x 1
280 x 1
305 x 1 - Made some adjustments here, per Gunz504, brought feet back, really focused on arch, felt really, really good...
225 + 55 lbs Chain x 3 x 3 - First time using Chains, like them, better than Bands...
WIDE GRIP PAUSED
225 x 6 x 2
CHINS
BW x 50 Reps w/ a Myriad of Grips
ASSISTANCE (Chest, Lats, Triceps, Neck, Shoulders, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
http://www.youtube.com/watch?v=wvbgQM3WjVA&feature=youtu.be
Tuesday 10/2/12 - Bench
Trained @ Go Hard w/ Kiko...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 & a lot of Mobility Stuff for Shoulders & Elbows)
BENCH
Bar x 50
Add Foam Roller for Arch
Bar x 10
135 x 8,5
185 x 3
Remove Foam Roller
185 x 2
225 x 1
255 x 1
280 x 1
305 x 1 - Made some adjustments here, per Gunz504, brought feet back, really focused on arch, felt really, really good...
225 + 55 lbs Chain x 3 x 3 - First time using Chains, like them, better than Bands...
WIDE GRIP PAUSED
225 x 6 x 2
CHINS
BW x 50 Reps w/ a Myriad of Grips
ASSISTANCE (Chest, Lats, Triceps, Neck, Shoulders, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
http://www.youtube.com/watch?v=wvbgQM3WjVA&feature=youtu.be
Hey, just took a look at the vid. Good adjustment on bringing the legs back further and also arch looked good!! Ass stayed down on all sets, keep working the arch and pulling legs back. Its will only get better from here on. Nice work.
Hey, just took a look at the vid. Good adjustment on bringing the legs back further and also arch looked good!! Ass stayed down on all sets, keep working the arch and pulling legs back. Its will only get better from here on. Nice work.
Thanks again man...
Thursday 10/4/12 - Pull
Trained @ Go Hard Barbell w/ FiredUp...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)
SQUAT
Bar x a lot x 2
135 x 5
225 x 2 x 6
PULLS
135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1
585 x 1
630 x 1 - Was smooth, got a little squirrly at the top, but it moved, this'll probably be about a 2nd...
LIGHTENING DEADS
405+@ 80 lb Chains x 2 x 4 - Your are supposed do have 2 spotters, do a rep w/ Chains, set down, Deload Chains then quickly do rep two... Didn't work that way... But got it in...
ROWS
235 x 5 x 3
GHR
BW+25 x 6 x 3
REVERSE HYPERS
3 Sets
ABS
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Solid day, Upper Tomorrow...
http://www.youtube.com/watch?v=DdevC_PPMIU&feature=youtu.be
FiredUp
10-05-12, 12:22 am
I got 3 flat on that shuttle time...
Altered Beast
10-05-12, 9:28 am
Very nice pulling!
I got 3 flat on that shuttle time...
I've already got a call from the Jets & Seahawks...
Very nice pulling!
Thx brah...
Friday 10/5/12 - Upper
Trained @ Go Hard w/ Kiko...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)
CG
Bar x 50
Add Foam Roller for Arch
Bar x 10
Bar+Doubled Minis x 7
95+Doubled Minis x 5
135+Doubled Minis x 3
185+Doubled Minis x 1
Add Inzer Z Wraps
210+Doubled Minis x 5,4,3,2,` - These were good, the 5 set I hit the catch rack on the 4th rep, and grinded it, and then next one out... Like a boss...
PRESS
95 x 5
135 x 2
160 x 6 x 2
DB BENCH
100s x 6 x 3 - Palms facing in
ASSISTANCE (Upper Back, Triceps, Yoke)
CONDITIONING (Prowler)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Solid days work, starting to feel better... Openers next week, only training three days, and minimal Assistance...
http://www.youtube.com/watch?v=DRyvQd3tE1Y&feature=youtu.be
Monday 10/8/12 - Squat
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - BCAAs
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
SQUAT
Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Belt
385 x 1
425 x 1
Add Inzer Z Wraps
480 x 1 - Opener - Wasn't as fast as I want, but it wasn't meet day... Come meet day it'll be butter...
PAUSED SQUATS
375 x 3,4 - Only was supposed to do 3s, but really dialed in form on 2nd set, and I just came up...
GHR
2 Sets
ABS
CONDITIONING (Prowler)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
OK day...
http://www.youtube.com/watch?v=E4UlMRB6vUY&feature=youtu.be
Tuesday 10/9/12 - Bench
Trained @ Go Hard w/ Kiko
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)
BENCH
Bar x 50
Add Foam Roller for Arch
Bar x 5
135 x 5 x 2
185 x 3
Remove Foam Roller
185 x 1
Add Inzer Z Wraps
225 x 1
265 x 1
Add Belt
290 x 1 - Openerish
BENCH
240+50 lb Chains x 2 x 3
WIDE GRIP
230 x 6
ABS
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Decent day, the Openers are flying like I'd like, but I am lifting with no emotion, just getting work in... Come meet day they will look like an empty bar...
http://www.youtube.com/watch?v=glkBJMDcZsU&feature=youtu.be
Gettin' all up in dat arrrrrrrrrrrrrch...
Gettin' all up in dat arrrrrrrrrrrrrch...
Finally have an arch, now I need a bench...
January.
Beers and Deep Dish...
October 11th - Pull
Trained @ Go Hard w/ FiredUp...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)
SQUAT
Bar x 10 x 2
135 x 5
225 x 2 x 6
PULL
135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1
615 x 1 - This is close to my opener, and was really good... Last heavy Pull...
LIGHTENING DEADLIFTS
425+50 lb Chains x 2 x 4 - Do one rep with Chains, then Pull for 2nd Rep... Like them...
ROWS
245 x 5 x 2
ASSISTANCE (GHRs, Rev. Hypers, Shrugs, Yoke, & Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...
Solid days work, Upper tomorrow, then coast in...
You might know the guy in the vid, we critique each others training, he asked if I'd make his vids... Then he kills me on my own shit...
http://www.youtube.com/watch?v=4BT7LD0aHSo&feature=youtu.be
GSant434
10-11-12, 11:16 pm
Jesus Christ opening with 615? Large weight sir, large weight. I see you're pulling with the Bi sleeved. How's that thing holding up?
And good to see his D'ness murdering shit.
Jesus Christ opening with 615? Large weight sir, large weight. I see you're pulling with the Bi sleeved. How's that thing holding up?
And good to see his D'ness murdering shit.
Ya man, probably 600 for the Opener... And I can Pull that for a triple, so it's a solid Opener... That's just a Rehband knee sleeve, and it keeps it warm... I don't really feel it when I Pull, but just to be safe you know...
And ya bro, he's still a savage...
Friday 10/12/12 - Upper
Trained @ Go Hard, Solo...
JS
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)
CG
Bar x 50
Add Foam Roller for Arch
Bar x 5
135 x 5
Bar+Doubled Minis x 3
135+Doubled Minis x 2
185+Doubled Minis x 1
Add Inzer Z Wraps
225+Doubled Minis x 2 x 3 - 2nd reps were hard, but it was good work...
PRESS
135 x 5 x 2
DB BENCH
100s x 8 x 2
FACE PULLS
4 Sets
ABS
CONDITIONING (Prowler)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Solid day, which was a solid end to a solid training cycle... Next week will be minimal, then Deload/Peak into meet...
http://www.youtube.com/watch?v=bNjVhzYdhzs&feature=youtu.be
FiredUp
10-13-12, 12:41 am
Was that Spanish?
Was that Spanish?
Call me Hov or Jefe...
**Update**
So this is basically the home stretch. Going to be doing basic Deload this week with Stretching/Mobility & Light Cardio daily. Cutting a little calories this week as I won't need them without the heavy training. Weight is 254 in AM so cut will be doable. I'll start water/sodium load next Monday, weigh in at 242 on Saturday AM then try to eat my way to between 255-60 before we lift, should be fun. Goal is 1,550, a solid 200 lb PR.
Altered Beast
10-15-12, 12:04 pm
Can't wait to see how you do!
Can't wait to see how you do!
Me too... Can't wait til next cycle...
**Last Two**
Tuesday 10/16/12 - Bench
Trained @ Go Hard, Solo...
JS
preWO - Lo-Carb Monster & Kreaklyn
iWO - BCAAs
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
BENCH
Bar x 50
Add Foam Roller for Arch
Bar x 10
135 x 5 x 2
Remove Foam Roller
185 x 5 x 2
WIDE GRIP PAUSED
155 x 6 x 2
CG
155 x 3 x 3
ABS
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Wednesday 10/17/12 - Lower
Trained @ Go Hard, Solo...
JS
preWO - Lo-Carb Monster & Kreaklyn
iWO - BCAAs
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
SQUAT
Add Rehbands
Bar x 10 x 2
135 x 5 x 2
225 x 4
275 x 2
315 x 1
Add Belt
365 x 1
Add Inzer Z Wraps
405 x 1
PULL
135 x 5
225 x 4
315 x 2
405 x 1
Add Belt
455 x 1
500 x 1
SQUATS
275 x 3
PAUSED SQUATS
225 x 3 x 2
PULLS
350 x 1 x 5 - w/ about 15 sec. rest
GHR
1 x 20
ROWS
A Few
ABS
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Decided to Pull & Squat a little heavier than originally thought, glad I did, honed form in good, and feel really good... I didn't want to either heavyish inside of 10 days, so just knocked it out today...
http://www.youtube.com/watch?v=IhuoMRsU6D0&feature=youtu.be
Seems fitting that the meet is on Polk Avenue...
Seems fitting that the meet is on Polk Avenue...
Haha, yesssssss... I wish you could be a part of the meet madness... Meet director, wears baseball cleats indoors, zero fucks given...
Altered Beast
10-18-12, 8:34 am
Polk on Polk. That is both awesome and a good omen!
Polk on Polk. That is both awesome and a good omen!
Lets hope, planning on a big day...
Thursday 10/18/12 - Upper
Trained @ Go Hard, Solo...
JS
preWO - Coffee
DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)
CG
Up to 155 x 5 x 2
1-ARM DB PRESS
40 x 5 x 2
DB BENCH
45s x 8 x 2
FACE PULLS
2 Sets
That'll do it, 9 days out...
Altered Beast
10-19-12, 9:44 am
Hooooooooooooooooge!
Hopefully I can come in huge and right at 241.9999999.... Haha
Tuesday 10/23/12 - All
preWO - Coffee
I am in the middle of my Water/Sodium load, so I am knocking down 3 gallons a day right now, no carbing, and high sodiuming... Fun... But weight is down, and I am on track...
DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)
SQUAT
Worked up to
225 x 1 x 5
BENCH
Worked up to
185 x 1 x 5
PULL
Worked up to
275 x 1 x 5
pWO - 2 Scoops Protein
Work is done... Time to relax, stay fresh, then get at it...
Wednesday 10/24/12
3 Gallons water, no carbs...
BW in AM 251, 10 to go...
Stretched some, rolled some, rested...
See what weight is tomorrow, then adjust accodingly, will continue to stay loose...
Will be tapering water and sodium, and cutting both Friday... Weigh in is 7:30 AM Saturday, then I carb up... Get ready for Sunday....
GSant434
10-25-12, 5:57 pm
Wednesday 10/24/12
3 Gallons water, no carbs...
BW in AM 251, 10 to go...
Stretched some, rolled some, rested...
See what weight is tomorrow, then adjust accodingly, will continue to stay loose...
Will be tapering water and sodium, and cutting both Friday... Weigh in is 7:30 AM Saturday, then I carb up... Get ready for Sunday....
Christ almightly 3 gallons of water a day? I piss like a madman with only 1.5, I can't imagine that much.
Will be tapering water and sodium, and cutting both Friday..
Agh Taper.
Christ almightly 3 gallons of water a day? I piss like a madman with only 1.5, I can't imagine that much.
Sucks man, but gotta cut...
Agh Taper.
Golden Corrall
**Update**
Today was basically fast, and water cut... Sucks, but I was busy so it was OK... Ate dry Non-Seasoned Chicken twice, and have had about 30 oz. Water... Cut water at 4:30... Weight is at 247, so I have to get down 5 more tomorrow... Might have to get up early to get in a Hot Bath/Sauna, but whatever... Gotta do what you gotta do...
GSant434
10-27-12, 12:27 am
**Update**
Today was basically fast, and water cut... Sucks, but I was busy so it was OK... Ate dry Non-Seasoned Chicken twice, and have had about 30 oz. Water... Cut water at 4:30... Weight is at 247, so I have to get down 5 more tomorrow... Might have to get up early to get in a Hot Bath/Sauna, but whatever... Gotta do what you gotta do...
5 pounds should be be well within your reach brother. You've fought hard for for what's coming. I have not doubts your gonna crush shit. Best of luck.
5 pounds should be be well within your reach brother. You've fought hard for for what's coming. I have not doubts your gonna crush shit. Best of luck.
Thx bro, can't wait...
**Update**
Woke up 244, hot bath, walk with garbage bag and sweatsuit on, and hot shower... Drove hour to weigh in, 242 on dot, drove hour home, 248 when I got back...
Hope to get to 260... More updates to come...
**Meet Update**
Weighed in Saturday @ 7 AM, 242. Was back up to 255 before bed. Felt like my sinuses were acting up when I went to bed, took some meds and slept good. Woke up and realized it wasn't sinues, but the onset of a cold or the flu, as I was really stopped up and had a fever. Whatever, on to the meet.
Felt OK when I started warming up. RAGED up, did my Dynamic Warmup and got to it.
SQUATS
W/ Rehbands
Bar x 10
135 x 6
225 x 3
275 x 2
315 x 1
Add Belt
365 x 1
Added Inzer Z Wraps
405 x 1
455 x 1 - Felt OK
Opener
485 - Moved it, but this was the first sign of trouble, this is a weight I have Doubled fairly easily, and stuck half way up but finished it.
2nd Attempt
525 - Got to stick point, and missed. Bar rolled a little bit and pitched me forward, which is my fault, and should not have happened. This was a weight I thought would go pretty smooth, as 510 in training 3 weeks ago was smooth. Refocused for 3rd
3rd Attempt
525 - Got bar in a better spot, grinded it out. Still not as fast as I expected, pretty much story of my day.
BENCH
Bar x 10
95 x 5
135 x 3
185 x 2
225 x 2
Add Belt & Inzer Z Wraps
255 x 1
Opener
285 - Screwed up at the beginning, don't know what I thought I needed a start command, but whatever. Moved it, but not well.
2nd Attempt
305 - Smooth, and better than Opener. Didn't want to take this as a 2nd, wanted to go straight to 315, but after the first one I didn't feel comfortable.
3rd Attempt
315 - Got 2 inches off chest and came back down. Awful. Might could have had it on 2nd, but just wasn't there. Had kind of hit a wall.
PULLS
RAGED up again
135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1
Opener
605 - This moved, but not well, AT ALL. I have killed this for a double in training, and it was just not good. Lockout was shitty.
2nd & 3rd Attempt
645 - Missed both, have moved this in training. Just was done. No juice.
Total - 1,435
PR on Squat, Tied on Bench, and missed a weight I've moved in training on Pull. I have learned some things. I won't be cutting weight But w, unless I am going to compete for legitimate title, and its just a few pounds. I also need to do a better job leading up. I took it WAY too easy these last few weeks, because I was beat up, and I did not feel comfortable. It is whatever, I had, in my opinion, an AWFUL day and still walked away with a 85 lb Total PR. I thought I had a shot @ 1550, and thought 1500 was a minimum. Very humbling, and I am very hungry. You are supposed to learn from your mistakes, and I have. It would be easy for me to blame it on my fever and such, but it was self-created, I haven't dealt with stress in my personal life very well, and that coupled with the cut, came back to bite me in my ass.
I guess my next meet, I'll just have to get right, and put like 90 more on my total.
I have video, I'll upload tomorrow.
GSant434
10-28-12, 8:51 pm
**Meet Update**
Weighed in Saturday @ 7 AM, 242. Was back up to 255 before bed. Felt like my sinuses were acting up when I went to bed, took some meds and slept good. Woke up and realized it wasn't sinues, but the onset of a cold or the flu, as I was really stopped up and had a fever. Whatever, on to the meet.
Felt OK when I started warming up. RAGED up, did my Dynamic Warmup and got to it.
SQUATS
W/ Rehbands
Bar x 10
135 x 6
225 x 3
275 x 2
315 x 1
Add Belt
365 x 1
Added Inzer Z Wraps
405 x 1
455 x 1 - Felt OK
Opener
485 - Moved it, but this was the first sign of trouble, this is a weight I have Doubled fairly easily, and stuck half way up but finished it.
2nd Attempt
525 - Got to stick point, and missed. Bar rolled a little bit and pitched me forward, which is my fault, and should not have happened. This was a weight I thought would go pretty smooth, as 510 in training 3 weeks ago was smooth. Refocused for 3rd
3rd Attempt
525 - Got bar in a better spot, grinded it out. Still not as fast as I expected, pretty much story of my day.
BENCH
Bar x 10
95 x 5
135 x 3
185 x 2
225 x 2
Add Belt & Inzer Z Wraps
255 x 1
Opener
285 - Screwed up at the beginning, don't know what I thought I needed a start command, but whatever. Moved it, but not well.
2nd Attempt
305 - Smooth, and better than Opener. Didn't want to take this as a 2nd, wanted to go straight to 315, but after the first one I didn't feel comfortable.
3rd Attempt
315 - Got 2 inches off chest and came back down. Awful. Might could have had it on 2nd, but just wasn't there. Had kind of hit a wall.
PULLS
RAGED up again
135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1
Opener
605 - This moved, but not well, AT ALL. I have killed this for a double in training, and it was just not good. Lockout was shitty.
2nd & 3rd Attempt
645 - Missed both, have moved this in training. Just was done. No juice.
Total - 1,435
PR on Squat, Tied on Bench, and missed a weight I've moved in training on Pull. I have learned some things. I won't be cutting weight But w, unless I am going to compete for legitimate title, and its just a few pounds. I also need to do a better job leading up. I took it WAY too easy these last few weeks, because I was beat up, and I did not feel comfortable. It is whatever, I had, in my opinion, an AWFUL day and still walked away with a 85 lb Total PR. I thought I had a shot @ 1550, and thought 1500 was a minimum. Very humbling, and I am very hungry. You are supposed to learn from your mistakes, and I have. It would be easy for me to blame it on my fever and such, but it was self-created, I haven't dealt with stress in my personal life very well, and that coupled with the cut, came back to bite me in my ass.
I guess my next meet, I'll just have to get right, and put like 90 more on my total.
I have video, I'll upload tomorrow.
Remember that part of the journey is what you learn along the way. Do you definitely feel it was the cut that brought on the illness, or just being run down from pushing so hard? Scary to think you managed an 85pr feeling less than stellar. I think that's reason enough to believe there's even more left to crush in the future. As an athlete, you remember that feeling of coming up short. And because you know that feeling you know it's enough to drive you even further next time out. Well fought for what you earned today friend and I know you're done yet.
Remember that part of the journey is what you learn along the way. Do you definitely feel it was the cut that brought on the illness, or just being run down from pushing so hard? Scary to think you managed an 85pr feeling less than stellar. I think that's reason enough to believe there's even more left to crush in the future. As an athlete, you remember that feeling of coming up short. And because you know that feeling you know it's enough to drive you even further next time out. Well fought for what you earned today friend and I know you're done yet.
Thx man... I think it was a combination, the cut, the external stressors (job and otherwise), and being run down. Then you couple the illness with a poor job of peaking (this was my fault, I told Bryant what I wanted to do these last few) and I had a bad day. I personally couldn't have seen today going worse, other than bombing. But at the end of the day, I will have a 1,800+ total, and today was just another day. In two years my PRs today will be warmup weight, so no reason to get upset.
Thx for being in my corner brother.
But at the end of the day, I will have a 1,800+ total, and today was just another day. In two years my PRs today will be warmup weight, so no reason to get upset.
Great attitude to have there. Good job, although it wasn't up to par with your expectations. We all have off days.
BigChrisF
10-29-12, 12:16 am
You made it through the meet and picked up a couple PR's along the way. That makes a good meet and anything else would have just been extra gravy. Now you have more experience for next time.
Great attitude to have there. Good job, although it wasn't up to par with your expectations. We all have off days.
Thx man, gotta look at the big picture. I'm looking to gain strength, just doing meets for fun, for experience. I'm no where near where I want to be.
You made it through the meet and picked up a couple PR's along the way. That makes a good meet and anything else would have just been extra gravy. Now you have more experience for next time.
You got it, I'm hungrier than ever after a little adversity.
Big Wides
10-29-12, 10:53 am
Congrats on the meet and the results Polk. The experience is the best thing and it leaves you hungry for more. Keep up the spirit and get ready for the next one
Two months until we work on that benchhhhhh
Congrats on the meet and the results Polk. The experience is the best thing and it leaves you hungry for more. Keep up the spirit and get ready for the next one
Ya man, I agree. It was humbling, and I learned from it. I need to get back to the roots of my training. I killed myself in the gym, enjoying it, but not LOVING it. I am going to go back to LOVING my training. In doing so, I will believe in it, and it will work.
Two months until we work on that benchhhhhh
Yesssssssss, that and lots of beers and some pizza.
Altered Beast
10-30-12, 8:50 am
Not a bad day for having a cold! PR's with a cold?!?!?! I'd chalk that up as a win!
It has been said the last two weeks leading up to a meet can make or brake you mentally. You'll learn from this and hit 3 PR's across the board next time!
Not a bad day for having a cold! PR's with a cold?!?!?! I'd chalk that up as a win!
It has been said the last two weeks leading up to a meet can make or brake you mentally. You'll learn from this and hit 3 PR's across the board next time!
Ya man, I'll take the PRs. I am stronger than I showed, but like I said, in a few years these will be DE Weights. Thanks though brah.
**Video from Meet**
http://www.youtube.com/watch?v=FwETBBCRgfk&feature=youtu.be
**Plans Moving Forward**
I am going to be changing some things moving forward, with my training and diet. I am going back to CBL, as I love it, and I feel great on it. Also, adding regular Conditioning back in as I feel MUCH better when I do this regularly. I have gotten stronger, but at the expense of my looks, conditioning, and how I feel. I enjoyed the Josh Strength stuff, but not as much as I did when I did my own programming. I will be doing something that is basically the Cube Template (Brandon Lilly), but with some changes. Basically, I drew up a WestSide type plan a few months ago, and it was similar to the Cube, then he started promoting it, I got in, and I want to make some changes to it, with some things I know will work. So I guess you can call it Cube with 5/3/1 & JoshStrength influences. I looked at premise of the Cube, and the volume was so low, coming of JoshStrength, I don't think I'll be able to handle it, and I won't enjoy it. So I added some volume, some extra shit, and will play the rest by ear. I will not be Deloading unless absolutely necessary, and will condition daily. My goal is to stay healthy and fresh, tighten up my form, gain explosiveness and size, get better at straining, get in better shape, and just be more awesome. I have a lot of weak points that will be addressed, and I am really looking forward to it. The goal is to compete again in early summer, and to total in the Low-Mid 1500s. I KNOW that I am stronger than I showed this weekend, but due to some external stressors, and the flu I wasn't able to show it. That will change, but I love training TOO much to jump into another meet.
Any questions, shoot em at me.
**Add to Above**
Add to some of the influences, a little bit of Sheiko (Squat, almost daily) and some LRB (Paul Carter, Lift-Run-Bang, High Rep Assistance).
Also, to add some thoughts. I spent all day yesterday watching the Backyard Meet of the Century at Supertraining Gym in Sacremento, California, put on by Mark Bell. There are some things that stuck out to me. I watched Dan Green miss 20 lbs under his best gym Squat, miss his best gym Bench, & Pull 60 lbs less than he has in gym (All recent). I watched Stan Efferding miss a weight twice that he hit in the gym. Watched George Leeman do the same, Urbank same, Rubish same, and Eric Spoto, who has SMOKED 705 in the gym, and go in and miss 716 3 times. DO NOT get me wrong, I have the UPMOST respect for all of these guys, and hope to one day be able to do what they are able to do on their worst day on my best. But to me, their approach is not something I want to do. For one I want my best lifts to come ON THE PLATFORM, in a meet setting. This meet is probably the biggest stage a Raw lifter will be on, maybe not for a World, but the most watched, most bragging rights, and for Spoto, most cash. Everyone of these guys underperformed in my opinion. This has left me with a few thoughts. 1. No one gives a shit about what you lift on YouTube, if you cannot at least duplicate, if not, do more on the platform when it counts. 2. Some of these lifters Pulled under what they are capable of (Eric Lilliebridge, Green, Rubish), and I did recently also, and this happened to me because I wasn't in the shape I should be to be strong at that point. For me, my Pull is BY FAR my biggest lift, so if I am spent when the bar hits the floor, my Total will suffer greatly.
So, moving forward, I will not miss in the gym, I won't be taking 10s on RPE scale or 100% true maxes. Will I take Heavy Singles, hell ya, but not going to risk missing, or going to true maxes. This will help me in a few areas. 1. I will be super confident, because the weights will be moving faster. 2. I will not go into the meet feeling like I may miss a weight I have hit in the gym (This happened at my last meet). 3. I will be so fucking pumped to see the maxes I have BUILT (More on this in a second), that I will have GREAT meets. Now down the road, when I am much closer to my Strength Ceiling, and hopefully am competing on the National level, that might change, or it may not. I am in this game to get stronger, daily, weekly, monthly, and yearly. Meets will be where I display that, if that means I am competitive and win those, good for me. Back to building strength, the main point I am making, is in the gym everything I will do boils down to building strength, not testing (True Maxes). Does that mean I won't hit 1 RM PRs, fuck no, but there will be some in the tank when I do so. Next, I will work on being in more shape. I will do Cardio, daily, as well as cut down my rest periods. My first meet, my body felt GREAT when the bar hit the floor, and I smoked a 25 lb PR. This time around, I felt like death and missed a weight I have moved in the gym (I didn't hit, because my hand ripped, but no doubt I pulled it), and just was really disappointed. So I will combat that, I have no desire to be a slob anyways, so I won't be.
I was REALLY impressed by Brandon Lilly. He showed up, this was a HUGE stage, others could not answer the bell, he hit large PRs in every lift. He also did this, 1 week off another meet. He hit his best lifts on the platform, where it counts, and did not leave them in the gym. Mad respect for that. This further justified my choice to base the bulk off my template off of the Cube. Hope some of this made sense to people, I am not bashing these people, everyone has off days, but for once in my life, I am going to try to learn from others as opposed to being required to make my own mistakes.
Week 1, Day 1
Sunday 11/4/12 - Bodybuilding
Trained at Go Hard Barbell, Solo
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
FRONT SQUATS
Bar x 15
95 x 10
135 x 10
185 x 10 x 3 - Not heavy, but I need to get in shape. Did these Beltless.
PRESS
Bar x 10
95 x 10
115 x 12
135 x 8 x 2 - Not bad, but a little beat.
CG Bench
Bar x 5
135 x 5
185 x 5
205 x 5
225 x 5 x 3 - Not bad.
CHINS
50 Reps
SIDE LATERAL/FRONT RAISE
3 Sets
KROC ROWS
75 x 15
90 x 15
100 x 20
ABS
6 Sets
PROWLER
6 x 25s x 40 yards (My surface is really tough, this is comparable to the 45s on each side) - Followed this w/ 12 minute walk.
pWO - BCAAs, Kreaklyn, & 2 Scoops Protein w/ Carbs
Not a bad day, a little out of shape, and a little weak. The weakness is from the lack of Carbs, as I have been doing my No Carb Phase for CBL. Going to Carb up tonight for my Pulls tomorrow.
RE Pulls tomorrow...
http://www.youtube.com/watch?v=Zn0VgHq0nrg&feature=youtu.be
Looks like a solid plan.
Also, I merged your posts, and pulled out the broken link.
Looks like a solid plan.
Also, I merged your posts, and pulled out the broken link.
Thanks man, I hate when it looks sloppy in here. Feels good to be back training, and enjoying it. Being in charge, good shit.
Week 1, Day 2
Sunday 11/5/12 - RE Deadlift
Trained at Go Hard Barbell, Solo
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
SSB SQUATS
Bar x 10
95 x 8
135 x 5
185 x 2 x 3
PULLS
135 x 8
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
Added Belt
455 x 1
500 x 1
445 x 3 x 5 - Felt good, moved fast.
4'' BLOCK PULLS
475 x 3 x 3 - Haven't done a lot of Rack/Block Pulls in a long time, it was very awkward, but I moved it well. My lockout wasn't great at the meet, so I can definitely use the work.
SSB OLYMPIC SQUATS (Weight listed is as if regular barbell, i.e. 45 lbs, I think SSB weighs 62, but no one gives a shit about your SSB Max)
185 x 8
225 x 8 x 2 - First time doing these, I am not good at Oly Squats, nor SSB. So I was conservative, felt good, definitely pitched me forward, and I really feel they will help.
GHR
3 Sets
REVERSE HYPERS
3 Sets
HYPERS
50 Reps
ACCESSORY/PREHAB (Barbell Curls, Band Pullaparts, & Neck Harness Work) - Moved fast with this.
ABS (Band Resisted Leg Raises & Standing Band Abs)
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Banged Conditioning, was too late and I got some in at practice. Felt good today, going to continue getting a little Upper Back & Neck work in daily, along with specific prehab stuff. Just do a few sets, push the reps, and not spend a lot of time or energy on them. Off tomorrow.
ME Bench Wednesday.
http://www.youtube.com/watch?v=LKX6STtT5oQ&feature=youtu.be
Week 1, Day 3
Sunday 11/7/12 - ME Bench
Trained at Go Hard Barbell w/ Keek The Sneak
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
FLOOR PRESS
Bar x 50,10
95 x 10
135 x 5
185 x 5
205 x 3
225 x 2
245 x 1
265 x 1 - PR
275 x 1 - PR
290 x 1 - PR
175 (60%) x 15 x 2
PRESS
115 x 12 x 3
DIPS
50 Reps
CHINS
Between all above sets, for @ 50 Reps
LAT PULLDOWNS
2 Monster Minis x 15 x 3
DB SHRUGS
65 x 15 x 3 - Held all reps for a count
BAND PRESSDOWNS
Avg. Band x 100 Reps
ABS
pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
http://www.youtube.com/watch?v=16FuwkVJEV0&feature=youtu.be
Week1, Day 4
Sunday 11/9/12 - DE Squat
Trained at Go Hard Barbell w/ FiredUp
preWO - RAGE, Kreaklyn, & BCAAs
iWO - A7
DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)
SQUATS
Add Rehbands
Bar x 10 x 3
135 x 8
225 x 5
275 x 2
315 x 1
Add Belt
365 x 1
405 x 1 - Over Warm up
Working Sets
315 x 3 x 6
Add Reverse Average Band
365 x 2 x 3
OLYMPIC SQUATS
275 x 5 x 2
315 x 5 x 2
335 x 5
FRONT SQUATS
3 x 15
REVERSE HYPERS
3 x 12
DB SWINGS
3 x 15
ABS (Hanging Leg Raises & Standing Band Abs)
6 Sets
pWO - Kreaklyn, BCAAs, 2 Scoops of Protein, & Chocolate Milk
Solid day, going to get some Olympic Squat Shoes, for sure. Wore them for Olympic Squats today, HUGE difference. Followed the WO with a large Pizza and a quarter of another Pizza, Chocolate Chip Cookies, and some Yuenglings.
http://www.youtube.com/watch?v=ZYcnv9ljUw4&feature=youtu.be
Week 2, Day 1
Sunday 11/11/12 - Bodybuilding
Trained @ DAC w/ FiredUp
Pre - RAGE, BCAAs, & Kreaklyn
Intra - BCAAs
DYNAMIC WARMUP
LEG PRESS
Worked up in 15s, then did
3 x 12-20
PRESS
Bar x 10
95 x 5
115 x 12
135 x 10,10
CLOSE GRIP
135 x 5
185 x 5
225 x 5 x 2
Add SlingShot
275 x 5 x 2
KROC ROWS
60 x 15
100 x 15,20
LATERAL/FRONT RAISES
3 Set
TRICEP PRESSDOWNS
3 Sets
FACE PULLS
3 Sets
ABS
5 Sets
CONDITIONING (10 Sprints)
Post - BCAAs, Kreaklyn, a Scoop of Protein, & Chocolate Milk
http://www.youtube.com/watch?v=Bj5ypEDFFnA
Gotta make that video unlisted, and not private, bud.
Gotta make that video unlisted, and not private, bud.
Done.
FiredUp
11-12-12, 11:52 am
Hip thrusters look good
smith06
11-12-12, 10:46 pm
I heard Cube, chocolate chip cookies, and yeungling... SUBBED!!
Hip thrusters look good
Ya, but can you Run It, Run It?
I heard Cube, chocolate chip cookies, and yeungling... SUBBED!!
Yesssss... All of the above, weekly...
Week 2, Day 2
Monday 11/12/12 - Speed Pull
Trained @ Go Hard, Solo...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
SPEED PULLS
135 x 8
135+Monster Mini Shorts x 5
185+Monster Mini Shorts x 5
225+Monster Mini Shorts x 2
285+Monster Mini Shorts x 1 x 10 - Probably 30 Seconds Rest in between
315+Monster Mini Shorts x 1 x 2 - 15 Seconds Rest
Added Belt
365+Monster Mini Shorts x 1 x 2 - 15 Seconds Rest, still fast.
4" BLOCK PULLS WITH SNATCH GRIP
285 x 20 - 1 Set, was a bitch, lit me up from Hams through Traps
SSB CLOSE STANCE SQUATS
205 x 8
240 x 8
270 x 8
BARBELL SHRUGS
255 x 12 x 3 - Held each rep and squeezed hard
LAT PULL DOWNS
4 x 15
BACK RAISES
60 Reps
Post - Kreaklyn, BCAAs, a Scoop of Protein, & Chocolate Milk
Had to bug out, going to do some more Pre-Hab stuff tomorrow, missed my Abs & some more shit.
Video will be posted tomorrow...
http://www.youtube.com/watch?v=c1lQdg-QrjY&feature=youtube_gdata_player
Week 2, Extra
Tuesday 11/13/12 - Extra
Trained @ Go Hard, Solo
Pre - Coffee
DYNAMIC WARMUP
GHR
3 x 10
POUNDSTONE CURLS
Bar x 60
ABS
Benching tomorrow
Week 2, Day 3
Monday 11/14/12 - Bench Reps
Trained @ Go Hard, Solo...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
INCLINE BENCH
Bar x 50,10
95 x 8 x 2
135 x 5
185 x 3
205 x 1 - PR, I know...
225 x 3 x 5 Sets - PRs - I haven't done much Incline Barbell, so 225 was 40 over what I'd ever done going into today, the weights moved, ass wanted to come up, but the point was to move the weight on a rep day.
INCLINE DB
60 x 20 x 2 Sets
CG BENCH
145 x 12 x 3 - This is obviously a light weight, but the Triceps were so fried at this point it was difficult, I am really out of shape with Reps, which is to be expected, haven't done over 5 in 28 weeks.
BAND FLIES
3 Sets
CHINS
50+ Reps, Did in between all Pressing Sets above, rotated grips.
BAND PRESSDOWNS
100 Reps w/ Avg. Band
ABS (Hanging Leg Raises, Sit Ups, & Planks)
ACCESSORY (Upper Back - Pullaparts & Neck - Harness Work)
Post - Kreaklyn, BCAAs, Protein, & Chocolate Milk
This was the exact Workout Lilly drew up in the Cube, I planned on doing some Dips, because I bought a station and I like to get my $s worth, I had NO SHOT of banging out Dips, I was smoked.
Solid day, was smoked after. Currently crushing $15+ of McDs... Get. Your. Weight. UP.
Off tomorrow, Prehab, and Chiro. ME Squat Friday.
http://www.youtube.com/watch?v=cTioaKaoC5w&feature=youtu.be
Altered Beast
11-15-12, 9:06 am
Are you following the Cube System as well?
Are you following the Cube System as well?
Ya, Ive added some stuff, but yes.
Week 2, Day 4
Monday 11/14/12 - Bench Reps
Trained @ Go Hard, w/ FiredUp...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
SQUATS
Add Rehbands
Bar x 10 x 2
135 x 8 x 2
225 x 5,3
275 x 2
315 x 2
Add Belt
365 x 2
Worksets
405 x 2
435 x 2
455 x 1
Add Inzer Z Wraps
475 x 1
405 x 4
Jump Set
435 x 4 - PR - the last 405 set was last programmed set, it is recommeded to do 1-2 Jump Sets after the main shit. Same Rep Range, with a weight you crush.
SSB GMS
135 x 8 x 3 - These were rough, Low Back was beat, and this smoked Upper Back also.
FRONT SQUATS
115 x 15 x 2
135 x 15 - These are programmed as Leg Press, I don't have access to one, so I do these and focus just on the muscle not strength. Just trying to get some Quad work.
HYPERS
60 Reps
GHR
2 x 15
REVERSE HYPERS
3 x 12
ACCESSORY & PREHAB (Neck Harness Work, Band Pullaparts, & 1-Leg Squats)
ABS (Band Resisted Leg Raises & Standing Band Abs)
pWO - Kreaklyn, BCAAs, & Protein w/ Carbs
Good day, can definitely tell I've done a lot of work in wraps. Some of my strength at the bottom has gone away. Also, not as aggressive as I should be with heavier weight, but it makes sense as I haven't used it much lately. The 405 x 4, and 435 x 4 sets felt really strong. I know I had 6 with 435, and probably 7. Off tomorrow, Bodybuilding Sunday.
http://www.youtube.com/watch?v=Do5WF1XE44Q&feature=youtu.be
Week 3, Day 1
Monday 11/18/12 - Bodybuilding
Trained @ DAC, w/ FiredUp...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
LEG PRESS
1 PPS x 20
2 PPS x 20
3 PPS x 20 x 3
PRESS
Bar x 10
65 x 10
95 x 8
135 x 8 x 3
CG
135 x 5
185 x 5
225 x 5 x 2
Add Slingshot & Inzer Z Wraps
275 x 5
295 x 5
Competition Grip
305 x 3 - Groove was fucked up in SS after CG work, felt like the Slingshot was making it harder.
CHINS
50 Reps
ACCESSORY (Lat Pulldown, Face Pulls, & Side/Front Lateral Superset)
ABS (Hanging Leg Raises & Obliques)
Post - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Took it a bit easer on the Lower Body & Back, as I have ME Pull tomorrow. Pushed it a bit on the Upper, good solid day. Max 4" Block Pull tomorrow.
http://www.youtube.com/watch?v=KTMj-QWDqLM&feature=youtu.be
Altered Beast
11-19-12, 3:40 pm
Bodybuilding? Yessssss
LOL!
Bodybuilding? Yessssss
LOL!
Accessory, Weakpoint, Assistance, whatever, lol. Can never hurt to have big, strong: Shoulders, Tris, Back, Quads, & Abs.
Week 3, Day 2
Monday 11/19/12 - Max Pulls
Trained @ Go Hard, w/ Keek The Sneak
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
SSB SQUATS
6 Doubles - Get these Hips right...
4" BLOCK PULLS
Conventional
135 x 5
225 x 5
275 x 2 - 1 Conventional, 1 Sumo
315 x 2 - 1 Conventional, 1 Sumo
365 x 2 - 1 Conventional, 1 Sumo
405 x 2 - 1 Conventional, 1 Sumo
455 x 1
495 x 1
565 x 1 - 100 lb PR for Conventional
605 x 1 - Sumo
625 x 1 - PR - Sumo
Probably had a bit more in me strength wise Conventional, but body wasn't liking it, so I stopped while ahead, then yanked a few more Sumo. I am not a good Conventional Puller, it is just a REALLY awkward position for me.
SUMO RDL
225 x 6
275 x 6
315 x 6 x 3 - All Double Overhand to work on grip.
DB ROWS
100 x 15 x 3
DB SHRUGS
55 x 20 x 2 - 3 Second hold at top
GHR
BW+25 x 6 x 2 - Dropped 25 on last set and did BW x 6
RHP
3 Sets
ACCESSORY (Upper Back - Pullaparts & Neck - Harness)
ABS (Up & Down Planks)
CONDITIONING (Prowler - 10 Trips, Short Rest)
Post - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
The plan called for a Max Conventional 4" Block Pull, and to not miss. Since I only worked up to @ 90% of my best Sumo, I figured I'd make two jumps. 630 is the most I have ever Pulled, and 625 was easy money. Solid day, feel strong. Pre-Hab tomorrow with some Conditioning.
http://www.youtube.com/watch?v=DB4MTHm-F1w&feature=youtu.be
Week 3, Day 3
Monday 11/22/12 - Speed Bench
Trained @ Go Hard, Solo...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
BENCH
Bar x 50
Add Foam Roller
Bar x 8
95 x 8
135 x 5
185 x 3
Remove Foam Roller
225 x 2
255 x 1
275 x 1 - Did these because I haven't done Regular Grip Flat Bench since the meet, so I did an Over Warmup (as I usually do) on Flat, then went to Floor Press which was programmed...
SPEED FLOOR PRESS
215 x 5 x 5 - All done with inside grip
Jump Sets
225 x 5
225+Chains x 5
INCLINE DB BENCH
65 x 15
70 x 15
75 x 15
DIPS
3 x 12
DB STANDING MILITARY PRESS
50 x 8 x 3
CHINS
50 Reps
BAND PRESSDOWNS
100 Reps w/ Avg. Band
ACCESSORY & PREHAB (Band Pullaparts, Band Flies, & Neck Harness Work)
ABS (Hanging Leg Raises & Sit-Ups, light because I am Squatting tomorrow, will push Ab work tomorrow)
Post - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Good days work, looking forward to Squatting tomorrow...
http://www.youtube.com/watch?v=A6ABn7yd5FE&feature=youtu.be
T o m m Y
11-22-12, 3:56 pm
looking good bro..
im actually starting cube training on monday..
im finding my maxes this week..
how you like it so far? looks like a solid program..
looking good bro..
im actually starting cube training on monday..
im finding my maxes this week..
how you like it so far? looks like a solid program..
Hey man, long time. I really like it. It's a solid program, make sure you take 15 lbs off your maxes. Also, I do my work based on Prilepins Table so I add some volume from time to time, and always do a few Jump Sets after the main work. Good luck.
T o m m Y
11-22-12, 4:38 pm
Hey man, long time. I really like it. It's a solid program, make sure you take 15 lbs off your maxes. Also, I do my work based on Prilepins Table so I add some volume from time to time, and always do a few Jump Sets after the main work. Good luck.
you add in extra work after the main sets of the cube training?
you add in extra work after the main sets of the cube training?
Yes. Jump up in weight with same reps. But you must hit.
T o m m Y
11-22-12, 5:04 pm
Yes. Jump up in weight with same reps. But you must hit.
Gotcha. sounds like a good plan if i feel i need more volume..
Week 3, Day 4
Friday 11/23/12 - Rep Squat
Trained @ Go Hard, w/ FiredUp...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
SQUATS
Add Rehbands
Bar x 10 x 2
135 x 8 x 2
225 x 5
275 x 3
315 x 2
Add Belt
365 x 1
Work Sets
385 x 3 x 5 Sets
Jump Sets
Add Inzer Z Wraps
385+60 lb Chains x 3 x 2 Sets - First time ever Squatting against chains, definitely like it. One reason I really like the Cube, get the main work in, then the Jump Sets are all gravy, if you feel like going for broke, do it. If you feel like adding Band Tension, go for it. Chains, sure. Don't feel like lifting anymore, thats good too. Today was chains.
WIDE STANCE SSB GMS
135 x 8 x 3 Sets
LUNGES
40 x 15 x 3 Sets - First time doing Lunges in YEARS.
OLY SQUATS
135 x 50 Reps - Didn't rack til the 50 was done. Not fun, Low Back was on fire, lungs were fried after about 25. Tried to video but it took like 4 minutes. Quads are as sore today as ever.
GHR
3 Sets
ACCESSORY & PREHAB (1-Leg Squats, Neck Harness, & Band Pullaparts)
ABS (Ab Rollers, Hanging Knee Raises, & Standing Band Abs)
Post - Kreaklyn, BCAAs, & 2 Scoops of Protein w/ Carbs
I have noted some Weaknesses, Abs being the biggest, as well as Quads. Going to push the Front Squats, and really raise the intensity and focus on my Abs.
http://www.youtube.com/watch?v=fdvA47KPM-w&feature=youtu.be
Week 3, Extra
Saturday 11/24/12 - Conditioning/Prehab
Pre - Zero Carb Monster
CONDITIONING (Prowler x 10 Sprints of 40 Yards w/ 100 Added)
Lots of Stretching, Rolling, & Drinking.
Bodybuilding tomorrow
Week 4, Day 1
Sunday 11/25/12 - Bodybuilding
Trained @ DAC, w/ FiredUp...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
FRONT SQUATS
Bar x 10 x 2 Sets
95 x 8 x 2 Sets
135 x 5
185 x 5
205 x 5 x 2 Sets
225 x 5 x 2 Sets
PRESS
135 x 10 x 3 Sets
CG
135 x 5
185 x 5
225 x 5 x 2 Sets
Add Slingshot
275 x 4 - Didn't wear wraps, and my wrist is fucked up.
295 x 5
315 x 5 - PR, yes I know my ass came up, but I want to feel and move the weight. This Bench is not Competition Height, on my Bench my ass rarely comes up.
ACCESSORY (Upper Back & Shoulders)
ABS (6 Sets Heavy)
Post - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs
Solid days work. Finally think my body is used to the Backloading, felt really strong and explosive. I think I am going to get rid of my Adidas Oly Shoes and get some Rogues. I used the Rogues today and the difference is unreal, much more support, and I stay much more upright. The Bench was really good, being that 315 w/ a wide grip was a shaky PR (and missed at my recent meet), and I banged it for 5 today with a very close grip.
http://www.youtube.com/watch?v=P5wUoEjXw-I&feature=youtu.be
FiredUp
11-25-12, 11:47 pm
His face, it's just so red...
His face, it's just so red...
The way it just swells up, it's amazing.
Week 4, Day 1
Tuesday 11/27/12 - Rep Pulls
Trained @ Go Hard, w/ Kiko...
Pre - RAGE
Intra - BCAAs
DYNAMIC WARMUP
SSB SQUATS
Bar x 10
135 x 5
185 x 2 x 6 Sets - Get these Hips right...
PULLS
135 x 5
225 x 5
315 x 3
365 x 2
405 x 1
Add Belt
455 x 1
495 x 1
545 x 1 - Over Warmup
Work Sets
505 x 3 x 2 Sets
Jump Sets
525 x 3
555 x 3 - PR - These felt good, all were smooth and fast
2" SNATCH GRIP BLOCK PULL
345 x 10 x 3 Sets - These SMOKE the whole backside of your body.
SSB OLY SQUATS
185 x 10 x 4 Sets
GHR
4 x 10
BACK RAISES
50 Reps
ABS (Band Resisted Leg Raises & Standing Band Abs)
ACCESSORY (Some Upper Back and Neck Work)
Post - Creatine, BCAAs, & 2 Scoops Protein w/ Carbs
Great days work, Max 2-Board tomorrow.
http://www.youtube.com/watch?v=3UMa1qh0EDk&feature=youtu.be
I may have missed it...when is the next meet?
I may have missed it...when is the next meet?
The last one didn't go quite as planned, not bad, just was sick and missed some weights I should have hit. I'm planning on maybe May. You?
Week 4, Day 3
Wednesday 11/28/12 - Max Bench
Trained @ Go Hard, w/ Kiko...
Pre - RAGE
Intra - BCAAs
DYNAMIC WARMUP
BENCH
Add Foam Roller for Arch
Bar x 50,10
95 x 5 x 2 Sets
135 x 5
Remove Foam Roller
135 x 5
Add 2-Board
185 x 5
225 x 5
245 x 5
275 x 3
300 x 3
Top Sets
315 x 2 x 2 Sets - Was going to do a Triple, misgrooved the 2nd rep of the 1st set, and missed the 3rd rep, so I took another, cleaner double.
CG
Add 3-Board
225 x 14,12,12 - Triceps, Dead...
STANDING DB MILITARY
55 x 10 x 4 Sets
CHINS
50 Reps
BAND PUSHDOWNS
4 x 15 - Adding Resistance, Last two sets were Avg. & Monster Mini Bands
BAND LAT PULLDOWNS
3 x 15
BB SHRUGS
245 x 15 x 4 Sets
ABS
CONDITIONING (10 Trips w/ Prowler, Light)
Post - Creatine Mono, BCAAs, & 2 Scoops Protein w/ Carbs
Solid day, felt nice to move 3 wheels, Squatting Thursday...
http://www.youtube.com/watch?v=IlzacnAmrno&feature=youtu.be
Week 4, Day 4
Thursday 11/30/12 - Speed Squat
Trained @ Go Hard, Solo...
Pre - BCAAs, Kreaklyn, & RAGE
Intra - BCAAs
DYNAMIC WARMUP
SQUATS
Add Rehbands
Bar x 10 x 2
135 x 8 x 2
225 x 5
275 x 3
315 x 2
Add Belt
365 x 2
Work Sets
405 x 2 x 5 Sets
Add Reverse Bands
455 x 2 x 3 Sets
Remove Bands
405 x 2 x 2 Sets
PAUSED OLY SQUATS
225 x 5
Add Belt
275 x 5 x 2 Sets
315 x 5 x 2 Sets
FRONT SQUATS
3 x 12
RHP
3 Sets
DB SWINGS
3 x 15
ACCESSORY & PREHAB (1-Leg Squats, Neck Harness, & Band Pullaparts)
ABS (Ab Rollers, Hanging Knee Raises, & Weighted Crunches)
Post - Kreaklyn, BCAAs, & 2 Scoops of Protein w/ Carbs
Good days work. Have some things to dial in, going to really push the Paused work, it's very beneficial for me.
http://youtu.be/amKj_A3edkY
Patchy Adams in the house...
Patchy Adams in the house...
Hahahaha... No Mas...
Week 5, Day 1
Monday 12/3/12 - Speed Pulls
Trained @ Go Hard, w/ Kiko...
Pre - RAGE
Intra - BCAAs
DYNAMIC WARMUP
PAUSED SSB SQUATS
Bar x 10
135 x 5
185 x 2 x 6 Sets - Get these Hips right...
SPEED PULLS
135 x 5
225 x 5
Add Doubled Monster Minis
275+Monster Minis x 2
315+Monster Minis x 1
Work Sets
345+Monster Minis x 1 x 8 Sets
Jump Sets
Add Belt
365+Monster Minis x 1 x 2 Sets
405+Monster Minis x 1 x 2 Sets
2" SNATCH GRIP BLOCK PULL
285 x 20 x 1 Set - Going to Pause on Blocks next time.
SSB CLOSE STANCE SQUATS
275 x 6 x 5 Sets
SHRUGS
250 x 15 x 3 Sets
BAND LAT PULLDOWNS
Light+Mini Band x 15 x 4 Sets
GHR
2 x 2 - Super Strict, almost like natural GHR.
BACK RAISES
60 Reps
ABS (Ab Roller, Hanging Knee Raises, & Side Bends)
ACCESSORY (Some Upper Back and Neck Work)
Post - Creatine, BCAAs, & 2 Scoops Protein w/ Carbs
Rep Bench Wednesday.
http://youtu.be/8svhpauv8s4
Dare I say it's a month away until bench, beers, and bars?
Dare I say it's a month away until bench, beers, and bars?
Gonna be great, pen pals No Mas.
T o m m Y
12-05-12, 9:15 am
i paused each rep on the snatch grip block pulls,i like it better no bounce and harder.
i paused each rep on the snatch grip block pulls,i like it better no bounce and harder.
Ya, I'm gonna go for 405 x 15 on Monday, probably just do whatever I have to to finish. Then on prescribed sets, pause em.
Week 5, Day 3
Wednesday 12/5/12 - Rep Bench
Trained @ Go Hard, Solo...
Pre - RAGE
Intra - BCAAs
DYNAMIC WARMUP
BENCH
Bar x 50
Add Foam Roller for Arch
Bar x 10
95 x 10
135 x 5
185 x 2
Remove Foam Roller
185 x 2
225 x 3
Work Sets
265 x 3
275 x 3 x 2 Sets
285 x 3 - PR - Tried a new set-up, was tighter, and stronger, just not used to groove, and missed it on the last rep, had to grind it out.
Down Set
225 x 14 - PR
PRESS
115 x 10
135 x 10 x 2 Sets
CHINS
50 Reps in between all Pressing Sets, Alternating Grips.
BAND LAT PULLDOWNS
2 Monster Minis x 15 x 3 Sets
BAND PUSHDOWNS
100 Reps in 2 Sets
LATERAL RAISES
5 x 100 x 1
ACCESSORY (Band Pullaparts & Neck Harness Work)
Banged Abs, as I have to ME Squat a day early, so I wanted to be fresh. Will hammer them tomorrow, and again on Saturday as an Extra/Conditioning Workout.
Good day, hope to stack some together and get this Bench right. Squattin' tomorrow, Heavy Single, then some Rev. Band shit.
http://www.youtube.com/watch?v=IfNx50W7aLw&feature=youtu.be
Week 5, Day 4
Thursday 12/6/12 - Max Squat
Trained @ Go Hard, Solo...
Pre - RAGE
Intra - BCAAs
DYNAMIC WARMUP
SQUATS
Add Rehbands
Bar x 10 x 2 Sets
135 x 6 x 2 Sets
225 x 4
275 x 2
315 x 1
Add Belt
365 x 1
405 x 1
Rehbands Off
Worksets
Add Overkill Knee Wraps
435 x 1 - Fast
475 x 1 - Way better than last week
500 x 1 - Very smooth, could have been faster, but I'm really working on form not just smashing the weight. This was much better than 480 at the meet, so I'm happy with it.
Top Set
Add Reverse Avg. Bands
535 x 1 - PR - This was easy.
Downsets
Wraps off, Rehbands on
255 x 12 x 3 Sets
SSB FRONT SQUATS
135 x 12 x 3 Sets
REVERSE HYPERS
3 Sets
HYPERS
60 Reps
ACCESSORY (Band Pullaparts & Neck Harness)
ABS (Band Resisted Leg Raises & Standing Band Abs)
Post - Creatine, BCAAs, & 2 Scoops of Protein w/ Carbs
Really good day, definitely getting stronger. Going to take a real good Rev. Band next ME Day, then a modest PR on the Free, then a HUGE RB hopefully 575-600, then a big Free PR, hopefully @ 550. Thats the plan for the next few ME Squats, looking forward to it.
http://www.youtube.com/watch?v=AaVvEGFtKxM&feature=youtu.be
Altered Beast
12-10-12, 8:45 am
Always lots of work going on in here! 500 didn't look so tough!
Always lots of work going on in here! 500 didn't look so tough!
Ya man, pretty smooth. Trying to fix my form a bit, so it coulda been faster.
Week 6, Day 1
Sunday 12/9/12 - Bodybuilding
Trained @ D.A.C., w/ FiredUp...
Pre - RAGE
Intra - BCAAs
DYNAMIC WARMUP
FRONT SQUATS
Bar x 5 x 2 Sets
135 x 5 x 2 Sets
185 x 1
225 x 5 x 5 Sets
PRESS
65 x 5
95 x 5
135 x 6
145 x 8
155 x 7
115 x 13
CG
135 x 5
185 x 5
235 x 5 x 2 Sets
Add Slingshot
285 x 5
315 x 3,2
LATERAL/FRONT RAISES
10s x 25/25 x 20 x 3 Sets
LAT PULLDOWNS
3 Sets
FACE PULLS
3 Sets
ABS (Hanging Leg Raises)
CONDITIONING (Prowler)
Post - Creatine, BCAAs, & 2 Scoops Protein w/ Carbs
http://www.youtube.com/watch?v=7IvGh7d08gs