Aria Attia's BoB 3 Training Log

[bigpoppachizl]

Hi guys! I'm a new guy here. Dan Green suggested that I post my training here. It will be good b/c I don't post my training anywhere as of now.

A little background: I'm 32 years old. On 12/05/15 I set the All-Time Raw WR Deadlift in the 275 lbs weight class beating Konstantin Konstantinov's 906 lbs. by pulling 915 lbs. It was my 3rd meet and BoB3 will be my 5th. I'm hoping to total 2100+ lbs in knee sleeves at BoB3 with a 900+ deadlift, if training goes as planned. I hit 2,033 lbs in sleeves at my last meet in June 683/501/848 which was my first meet back from distal biceps tendon reattachment surgery I suffered while setting the WR in December.

Check out my Instagram (@bigpoppachizl) or Facebook/YouTube accounts for videos of all my training.

I'm excited to post here and am happy to take any questions.

I have been a personal trainer for 3 years in the past and have trained several clients of all ages, so I have some knowledge in the area. I call myself a "Pro" powerlifter, but that is in terms of total. In terms of the sport itself, I'm still a noob and have a lot to learn. But I think I have some insight to offer on the deadlift, specifically.

I hope you guys enjoy the content!

[Universal Rep]

Welcome to the FORVM. Curious, but what do you know about Animal? Good luck with BoB III.

[P Diesel]

well ... for starters he has the all time deadlift record at 275 and did it while tearing his bicep off. he is also a cohort of long time ANIMAL tark. Aria is ANIMAL

P

[Kowboy]

Seen you lift out at Eaton about this time last year at the ABC, insanely strong dude. Glad to see you here man.

[J Wong]

Waddddddup

[BOSS]

Looking forward to seeing you lift in person!

[Saxxan]

sorry to hear you tore your bicep man looking back is there anything you think you could have done different? any advice or things you think you can do to prevent it?or is it just one of those things when it goes it goes?

[Pete Rubish]

Great to have you here buddy! I know you've been repping Animal gear for awhile now and hopefully with a strong showing in 7 weeks at the meet you can be an official Animal team member!

[bigpoppachizl]

Thanks everybody for the love haha. I'd be proud to rep Animal and be a part of the family of monsters! And everybody seems to be hilarious and having a good time... that's what I'm all about too. But first and foremost I have to have a good meet... Things are moving along well- on track for BoB3. Deadlift training tonight.. I'll post an update right after.

[bigpoppachizl]

sorry to hear you tore your bicep man looking back is there anything you think you could have done different? any advice or things you think you can do to prevent it?or is it just one of those things when it goes it goes?

Really there was nothing I could do man.. My right arm had severe tendinitis the day before the meet, but that's my overhand and it was OK. My left bicep is completely exposed as my underhand. I could hear the bicep start to tear in my forearm region (it attaches to the radius bone in the arm). It sounded like cloth tearing. I kind of knew what was happening but I kept pulling anyway until I felt it roll up my arm. It was either that or potentially never get the opportunity again. Luckily my arm is back to 110% and I can pull big again. But in all honesty, I think it was just bad luck and really heavy weight - not a mistake on my part ya know? Who knows lol..

[bigpoppachizl]

I came in wanting 885 lbs (401 kg) b/c I feel like I have that strength at the moment. Something about hitting 400 kilos (881 lbs) makes me feel good- almost as good as pulling 9. But I felt the fatigue from doing "cardio" (walking with no incline at 3.0 mph lmao.. but seriously, even the slightest fatigue will ruin my max. I also did 11 sets on heavy squat day on Monday. Anyway, those are my excuses but I ended up being conservative and just doing nine plates (855 lbs). It felt easy, like I had way more in me but it came up slow, which means I was physically tired. Def cutting out the walking but I gotta keep the squat up, it's my worst lift so...

These are all in pounds and touch-and-go. My gym doesn't have Ivankos, which are so freakin nice btw...

135 x 10
135 x 10
225 x 8
225 x 6
315 x 6
405 x 4
495 x 1
585 x 1
675 x 1
765 x 1
855 x 1
585 x 3 dead stop


For all the above sets, I switch my over-under grip. The odd numbers, i.e. 135, 315, 5 plates, are always left hand under- that way I can end with left hand under for my max, which is my preferred side. The even numbers, i.e. 225, 405, 6 plates, are always right hand under. You have to work your grip both ways... no weaknesses. That's why when I strained my left bicep, (which is also the one that had to be surgically re-attached) 3 weeks out from my meet in June, I was still able to pull 848 lbs. b/c I could use my right hand under because I had been practicing it.

[bigpoppachizl]

The goal here was to work with lighter weights (60-70%) and do lots of volume working on depth. I squatted to a 1 foot box to make sure I was hitting depth. There is lots of research on anatomical differences in the hip joint as well as femur length, etc. I truly think I have long femurs and it causes me to pitch forward a little and thus hit parallel or slightly above or below depending on the squat. I've tried everything - wide/narrow stance, toes pointed outward more, flaring my knees outward on the ascent, olympic shoes/Chucks, high bar/low bar. I've been stretching every day religiously.. my groin is extremely tight and hip flexors as well. Once all these things are worked out, I should be able to make progress on my squat.


Using a 65 lbs squat bar:

155 x 10 x 4
245 x 8 x 3
335 x 5 x 4
425 x 5 x 4
515 x 2 x 3

Hit some ab machine and called it quits. This was not supposed to be a tough workout by any means. I deadlifted yesterday and I am squatting heavy on Monday, so it served as a form check. I usually would have taken this day off or done "cardio" but I need to address my squat form.

[bigpoppachizl]

The idea today is to do enough volume and work that I will be able to max out next weekend. I want to hit 515 lbs next weekend, so everything I did today was tailored toward that. In other words work hard, but don't overexert... b/c whenever I overexert (whether it's max weight or max reps) my max weight the following week goes down. So here goes:


Flat barbell bench:

135 x 10
135 x 10
225 x 10
225 x 8
315 x 5
405 x 4 x 5 (this is the perfect amount of volume at ~80% and all 5 sets felt easy)


Incline barbell bench:

135 x 10
135 x 10
225 x 10
315 x 6
365 x 2 (I could have gone higher here but again, I'm saving my CNS for next week)
275 x 7


Reverse sit-ups on a bench 4 x 40

Lateral trunk flexion/extension (I'm a little teapot exercise lol for obliques)

50 x 20
70 x 20
85 x 20

Barbell Shoulder Shrugs

235 x 10 x 3 (This was non-strenuous shrugging.. next week I will go heavier and do more sets)


My PR on bench is 535 touch and go, but hopefully 515 will feel smooth next week.

[bigpoppachizl]

Today was a real volume day. I wanted to work up to ~80% for 5 sets of 3. I ended up doing only 3 sets of 3 because my lower back started acting up. I get excruciating pain in my lower back, like 10/10 on the pain scale sometimes. My doctor told me it could be arthritis from years of heavy lifting but the treatment is just strengthening exercises and to stay off it for prolonged periods of time (not happening). I usually take about 1000mg of ibuprofen before heavyish squat and deadlift days but today it didn't help at all. It hurts most when I unrack the weight and compress the spine. The good news is 605 lbs never felt so easy. Squatting twice a week definitely built my confidence with the weight in terms of strength. Since stretching and foam rolling consistently, my depth is getting better every week.


Using a 65 lbs squat bar:

155 x 10
155 x 10
245 x 10
335 x 8
425 x 6
515 x 4
605 x 3 x 3


I did several sets of abs on a machine and reverse crunches on a bench. After that, I called it quits for a few reasons: 1) My back pain was terrible 2) I want to save some of my muscles from fatiguing b/c I want to hit a big deadlift on Friday. Plus, I'll be squatting again on Saturday so I will do more volume then. This workout definitely built my confidence on my squat strength despite the back problem.

[bigpoppachizl]

In a completely unrelated post, Animal's Mocha Cappuccino whey protein should be illegal it tastes so good.

[bigpoppachizl]

855 lbs. felt easy last week despite going up slowly. That means that my muscles were fatigued but the strength was there. Yes, I can tell that from the lift. It's like your body wants to give more but it physically cannot because the muscles are tired. Thus, this week became another heavy deadlift week. I do that sometimes.. when I feel like I can. Otherwise, I have a heavy deadlift day 2-3 weeks between each other to allow my back to recover. Here's the workout:

Our gym has an Oki (Oklahoma) bar that I use in training:

135 x 10
135 x 10
225 x 10
225 x 10
315 x 6
405 x 4
495 x 1
585 x 1
675 x 1
765 x 1
880 x 1


Sometimes the intensity of the last set is so good that I don't feel the need to do a drop set or even to do accessories. In the off-season, I would do good mornings/hamstring curls/calves, but when I'm training for a meet, it seems I can get away with much less volume. That's why I have a volume day on it's own in the weeks between heavy days. Also, I just feel it out by my body. Sometimes less is more for me. Other times I really need to beat myself up to get stronger. This workout took 2 hours for reference.

Check out the video on my YouTube channel or Instagram or Facebook. It'll get you pumped up for sure.

https://www.youtube.com/watch?v=V7Ex...ature=youtu.be

[bigpoppachizl]

Everything was on point today.. felt really smooth and on track for a ~523 lbs bench at BoB3.


Flat Barbell Bench:

135 x 10 x 2
225 x 8 x 2
315 x 6
405 x 4
455 x 1
515 x 1
555 x 1 (in the yellow SlingShot. I got out of the groove and failed but this was a set just for fun)
435 x 5


Incline Barbell Bench:

135 x 10
225 x 8
315 x 5
365 x 1
405 x 1 (I haven't gone heavy on incline in a while. This felt really smooth and strong.)
315 x 5



Great bench session. Next week is volume and I'll go for 525 lbs in 2 weeks. Again, my PR touch and go is 535 lbs. I hit that just before my last meet in June and that produced a third attempt of 523 lbs where I just missed at lockout due to a major cramp in my hamstring at the top. Hopefully this time I will be successful. My meet PR paused is 510 lbs.

[bigpoppachizl]

Today I worked up to 80-90% range for some volume. I ended with 3 sets of 3 with 655 lbs. that felt really smooth. I will keep alternating strength weeks with rep weeks and will be looking to squat between 730 - 750 lbs in knee sleeves at BoB3. My lower back started aching but I was able to get all my sets in before the real pain set in.

Using a 65 lbs squat bar:

155 x 10 x 2
245 x 8
335 x 6
425 x 6
515 x 5
605 x 3
655 x 3 x 3


Again, here the intensity was so good that I didn't feel the need for accessories. Training for an upcoming meet has become SO different than my training in the off-season. In the off-season, I would have pyramid up to a heavy double or single, then followed up with leg press/ leg extension/ leg curl , maybe even walking lunges. I think the reason I can get more volume in the off-season is because I give my body more rest. Whereas during meet prep every Monday is squat day to keep on track, during the off-season it might be every 10 days is squat day. Things are moving along though, so I keep it this way.

[bigpoppachizl]

I did "cardio" on Tuesday followed by helping someone move out of his house on Wednesday. Needless to say, I was fatigued going into tonight's workout. But this week just serves as a placeholder until next week's big pull. I'm just trying to get some stimulation without frying my CNS until next week, the BIG 900. Simple workout, but great stress on my lower back.. just enough to not be painful but enough to offer strength gains for next week...


135 x 10 x 2
225 x 10
315 x 4
405 x 4
495 x 1
585 x 2
700 x 6 (5 touch and go, 1 dead stop)
495 x 8


Reading my workouts make it seem like I'm not really doing much. But I've learned to listen to my body. I know just the right amount to make my strength go up each week without getting too fatigued. Let's see what we can pull together for next week.

[bigpoppachizl]

I'm in Cincinnati, Ohio for the week seeing old friends. My bodybuilder friend convinced me to work out LA Fitness. I hate the bars at the one I go to, (thicker and the racks are very dangerous), but I still was able to get a decent workout.

135 x 10 x 2
225 x 8 x 2
315 x 5
405 x 4 x 4


On my last set, I felt a pop in my right tricep. It was a scary moment. It just happened to me a few weeks ago when I was training chest at Dana Linn Bailey's gym in Reading, PA. I pressed 500 lbs and felt the same pop, but luckily finished the rep. Here, I dropped the weight slowly onto my chest and was able to finish the last rep with a small spot. It's definitely not torn, but I know something is up with it. I'm really hoping it stays solid for BoB3. I cut the workout there just to be safe. I tore my quad doing a squat in my second meet, tore my bicep pulling a deadlift in my third meet- all I have left is a bench injury... I keep it in the back of my head and I'm careful but you can never anticipate an injury I guess. Really frustrating.