T Nation

16yr Old Strongman Offseason

strength
performance

#484

Normie :joy::joy::joy:

I’m assuming you’ve listened to beethoven 5? If not, do so.

How’d you like the suggestions?


#485

I’m 100% a Normie when it comes to classical, but you gotta admit Fur Elise is amazing. And I did listen to Beethoven Symphony 5 but it’s a fairly long symphony and some dude insisted on talking to me after all my damn sets so it kinda ruined the symphony’s vibe :confused:
Also listened to Brahmer’s #9 out of the gym and liked it a lot!


#486

Im guessing you meant Mahler 9? It’s epic.

Give Beethoven 5 another go if you can. It’s absolutely worth it

EDIT: You can try Shostakovich 11 too but it’s pretty out there


#487

Dude…if you’re paused squatting the day before heavy pulls, you might be reducing your potential to deadlift heavy the day after, haha.


#488

Probably, but I gotta get the weeks work in, and that was fairly light so I feel pretty good today.


#489

Good. When are you deadlifting? I’m excited to see this on video.


#490

10/20/18- Deadlifts
Yeah I shit the bed on Deadlifts today.

Deadlift-
135lbs/62kg x10
225lbs/102kg x5
315lbs/142kg x5
355lbs/161kg x1
375lbs/170kg x1
395lbs/179kg x1
415lbs/188kg x1
(So my form went out of the window on this lift, back made a nice parabola, the lift moved fast and I didn’t feel any discomfort but I decided I wouldn’t go for the second rep, even though I felt I had it there)

Incline Spoto-press- SS W/Machine Rows
Bar x10
135lbs/62kg x6
145lbs/66kg x3x6

Assistance Work

  • SSB GM’s- x3x8 SS W/Goblet Bulgarian Split Squats- x3x8

  • Giant Set x3 Rounds
    1.AWRO’s x10
    2.NG Pull-ups- x5
    3.Blast Strap Push-ups- x10
    (I WANT MY OWN BLAST STRAPS HOLY HELL THEY ARE HARD)

So I definitely have theories on why my form shit itself. The main one is I wasn’t strong enough/ready for that. Any other time that I ran that deadlift program I had done plenty of solid rep work for a few cycles beforehand. So I’m gonna hold off on that program and keep plugging away at rep work for deadlift (Even though anything above 5 reps on deadlift is disgusting) I think it’ll help me. The weights for the program were only gonna get heavier and I don’t think I’ll risk the injury.


#491

I think if you would have rested yesterday you would’ve had an easy 2nd rep there.


#492

I had the second rep there it moved quickly, my form was just utter shit.
It probably didn’t help to pause squat the day before though either lol.


#493

You win some you lose some, either way good job man


#494

Hey, 415 is still more than I can pull. Good job. Is this on IG?


#495

No video sadly:/


#496

10/23/18- Squats
Another week for testing so time is minimal in the gym right now. I should be good tomorrow to have a deadlift session that will last as long as I want. But the squat day yesterday was kinda short.

SSB Squats-
Bar x10
155lbs/70kg x10 + 10 Ab Wheels
205lbs/93kg x5 + 10 Ab Wheels
245lbs/111kg x5 + 10 Ab Wheels
275lbs/124kg x2 (EMOM x5min)

Incline Bench- SS W/Barbell Rows- 165lbs/75kg x5
Bar x10
135lbs/62kg x8x3 Back to Back with Rows.

Got my big movements done in the gym, hell of a cardio session really, especially with those squats! EMOM for squats suckssssss.


#497

10/24/18- Deadlifts
135lbs/62kg x10
225lbs/102kg x8
275lbs/124kg x8
295lbs/133kg x5
315lbs/142kg x3x8 (Straps and Touch N’ Go)
315lbs/142kg +Heavy Chains x2x5 (No Straps, Deadstop every rep)

Deficit Deadlifts- 275lbs/124kg x2x8

Incline CGBP- SS W/Machine Rows- x3x8
Bar x10
115lbs/53kg +Chains x3
135lbs/62kg +Chains x3x6

Accessory Work

  • Giant Set #1
    1.SSB Pin GM’s- x4x6 (Had the pins set at height where it mimicked a deadlift start pos.)
    2.Goblet Bulgarian Split Squats- x4x6 (Front foot on a 4"/10cm box, extended ROM burns)
    3.Band Face-pulls- x4x12

  • Hit some Curls because bigger biceps increase your squat… right??

Also tomorrow I won’t be able to claim the age of 15 anymore.


#498

Happy birthday.


#499

Curls are good for shoulder health, which may increase your squat. Can’t squat if you can’t get your hands behind the bar!


#500

Happy birthday you Strong ass motherfucker


#501

10/26/18- Had basically 0 time to squat and press but I got something done.
3ct Paused Squats-
Bar x10
135lbs/62kg x5
225lbs/102kg x10
275lbs/124kg x3
305lbs/138kg x3 (PR)
That set felt easy as fook, so hopefully a new pause squat PR is on it’s way sometime soon.

Strict Log Press-
Empty Log x10
95lbs/43kg x3
115lbs/53kg x5
125lbs/56kg x5
140lbs/63kg x5 PR!
115lbs/53kg x9
(Mad at my iphone because it did the stupid below 20% charge notification and fucked up the recording of the 140lbs/63kg x5 set.)

I think the incline benching is really pushing my strict press and strict log up. This is the first time in forever I’ve been consistently adding to my strict pressing power.


#502

Happy birthday mate


#503

10/29/18- Squats & Bench
Name of the game for this 3 week block is Hypertrophy, switched back over to flat bench and definitely reaped the results of working on the incline! Gonna try this whole Pre-Fatigue thing and see if I notice any extra muscle gains.

Pre-Fatigue Sets for Squats
Hatfield Squats-
155lbs/70kg x10
175lbs/79kg x10
195lbs/88kg x3x15 (Gonna go heavier next squat day)
Worked constant tension on the legs and had roughly a 2-3 second eccentric on each rep.

SSB Squats- Explosive
225lbs/102kg x2
245lbs/115kg x6x2
Been practicing the Compensatory Acceleration Training thinga-ma-jiggy and it has helped a lot in my overall explosiveness and power. Also fries my quads like heavy squats would only they aren’t heavy.

Pre-fatigue Sets for Bench
Incline DB Bench-
35lbs/15kg x10
55lbs/25kg x3xAmrap (Reps in Reserve: 3) x9,8,8

Paused Bench- SS W/Barbell Rows- 165lbs x3x8
Bar x15
135lbs/62kg x5
155lbs/70kg x5
170lbs/77kg x3x8 (Pretty sure this is a PR, all reps felt easy except the last rep of the last set)

Accessory Work

  • Giant Set x3 Rounds
    1.Paused GHR’s- x3x8
    2.Paused AWRO’s- x3x8
    3.3-Way Calf Raises- x3x30