Back...Into the Deep End

Tuesday 1/26.

Warm up stuff:
back raise3x10
Seated Ham: 6x10
B.W. squats: 6x10

SQ: Worked up to 2 reps @ 225/246/265/ 2x2@ 285. Need to pull back into the 5,8-12 reps range, try to actually BUILD some muscle.
Leg Press: 20@ 390/ 10@480/ 3x10@570. Slow negative/explode up.
Back Raise: 3x10 +25plate.

BE: Worked up to 3’s @ 185/205/225/ 2x2@ 240. Same as above; back off, build muscle.
Incline: 5x10@155
DB rows: 5x10@80. After first 5 bench sets

Thursday:

Hip ext: 3x10
Leg raise: 3x10
Pullaparts: 3x20

Pullovers: 10@ 20/30/40/40/50.
DL: Worked up with 3’s@ 225/225/255/285/ 5x2@ 315. Form felt decent enough.
Sumo Racks: 5@ 225/275/ 3x3@315/ 3x3@225 quick. Mid-shin.
V-Bar pulldowns: 8’s @ 85/85/115/130/ 3x5@ 160. Pause at bottom, slow back to the top.
Pullaparts: 5x20, after heavy pulldown sets.

Friday 1/29. Kinda all over the place.

Seated row: 4x30
Standing calf: 3x10@225
Swiss ball; reverse hyper/back raise: 3x10 each

Hip thrust: 8’s@ 135/185/ 3x8@225
DB press: 5x8@ 30’s. Alternated these.

BE: 2x12@ 135/ 2x8@ 185/ 2x3@225.
Leg Press: 2x20@390/ 480/ 3x18@570: 10@ 1/2 reps+ 8 full, slow lowering.
OHP: 12@ 115/135/ 4x12@255.

Foam rolled about 10 mins with a piece of old tractor tire wrapped on a tube…

Tractor tire aside, this week was pretty good. But yes, I need to do hypertrophy work, build weak areas, build work capacity up.
“Just build baby”- Al Davis.

Z

Rocky Mountain State Games, end of July. I’m a Raw M1b @ 83kg. Six months, to the day, from today. Six months.

Your state games has Powerlifting? I think ours only has Oly and that always conflicts with the T&F.

Let’s try this again. Trained 4 days last week; something like this.

Mon 2/1:
–Seated rows/ ohp-sq-gm circuts
DB press: 4xc10@ 60
Wide Bench: 2x10@135/155/ 3x5@185
Close Be: 3x10@135; Alternated with DB row 3x8@75
Incline Be: 3x8@138; alternated upright row 3x8@ 40’s.

Tuesday
–Close Sq: 2x10@95, 135/ 10@ 155/ 2x10@175
–Fronts: 3x8@ 135
–Leg press: 4x12@ 480 (slow lower/ explode)
–Shrugs: 3x12@ 60’s + 10 pullaparts after each.

Really? Doing sets of 10 on squats…is really this hard? Good grief.

Thursday 2/4

DL: 2x10@135/ 2x8@185/ 2x6@225/ 4x3+3@ 255 (3 reps/ rest 10 sec/ 3 reps)
RDL: 2x4@225/ 4x6@185
Hip Th: 4x10@225
DB pullovers: 2x15@30 & 40+ Laterals 10@ 20 after each set.

Dips: 10x 5 slowly, mixed into DL ect.
Pullaparts: 10x10 also

Friday:

DB fly: 4x12@ 50
DB row: 4x8@ 65

BE: 2x8@ 135, 155/ 8@175/ 3x8@ 195
Incline: 4x8@155
leg Press: 2x25@390/ 20@ 480/ 3x12@ 570: Drop set finish @ 36 reps.
SQ: 6 empty bar/light sets up to 5x4@ 185.
Leg raise: 3x10

Been doing 10mins pre and 20 post training of:

Foam rolling, back raise/ reverse hypers/ hip and shoulder stuff/ stretching, flushing, wringing it out stuff. It all feels good and helps for sure.

Tuesday 2/9

SQ: 2x10@ bar, 95, 135, 155/ 3x10@ 185
Lying Ham: 3x12 up to 3x12 @ 110
BE: 3x5@135/ 5@ 155,175/ 3x8@ 195 (all very fast)
Wide BE: 2x10@155

pullaparts/ over&backs: 100 each

Thursday:

DL: 3x5@135/ 2x5@ 185, 225/ 5@245/ 3x3+3@ 265 (3 reps, rest 10, 3 reps).
RDL: 3x4@ 225
SQ: 2x5@ bar, 95/ 5x5@135
Dips mixed in: 11 sets of 8. Yes, 11.

Smashed into the wall today. Foam rolled/ lie on floor for about 30 mins afterwards.

So, 2 weeks down, 6 weeks to go, of more 8,10,12 rep stuff. Then 8-12 weeks of more 4-6 rep work. Then ride the wave right into my meet in late July.

Simple enough.

Trained last Friday, as usual; don’t have the details here to post. I’m sure it was wicked awesome.

This past week was “overload” training. Overload, overdose…whichever. Training more volume, intensity every session.

Something like this…

Tues 2/16

Bike, rolled, jumps: 15 mins

SQ: Sets of 10 today. Bar up to 185=10 sets. Finished with 4x10@ 205.
Leg Press: 10@ 390,480,570/ 4x10@660. Drop set at 30 reps to finish.
Close grip BE: 10@ 135,135,155,175/ 3x10@195. Never done close grip; happy with the weight on these.
Wide BE: 3x10@195. Barely got these by the 8,9,10 reps.
DB High Inc: 4x12@ 50’s

Did hams, don’t have notes.
Misc. facepulls/ pullaparts; many sets of 10 each.

Weds.; extra day

Bike, rolled, stretch and stuff: 20mins.

High rep/ super sets ect. Shoulders and back mostly.

DB laterals, ohp, curls, bent rear delt. Did some RDL, back raise, hip ext…Lifting for 70 mins.

More rolling/stuff after for 20mins.

Thursday 2/18.

Bike, rolled and stuff: 15 min.

DL: Sets of 8, mostly. 3@135, 2@185/ 2x5@225/ 4x 4+4@ 255. 4 reps, rest 10 sec, 4 reps. Couldn’t get 8 straight reps on these (form). This worked/felt great.
4" block pulls: 3x3@ 275/ 3x5@225.

Dips: 6x10 mixed into early DL sets.
Pullovers: 15@ 30,40,50,50.
Dips: 4x10 with pullovers.

Smith Calf raise+ squats: 3x 10 each@ 225
Back raise: 3x10 (+25 plate)

Misc. Face/pullaparts: over 100 each.

Got a second wind today; thanks Billy Joel.

Friday. 2/19.

Quick/short warm ups.

SQ: 6 reps today. Bar to 205 in 10sets then: 4x6@225. Good working weight.
Leg Pess: 8@ 480,570/ 3x8@ 660. Slow lower, pause, explode up.
Seated Ham: 8@ 90,105,120/ 3x8@ 135. Hard flex on these.
Hammer Incline: 3x5@ 135 (quick)/ 5@ 185,205,225,245/ 3x5@265/ 2x8@225
DB rows: 5’s @ 70,70/ 3x5@ 80. Very short rests here.

Rolled/ stretched it out for 20 mins.

Been using Flameout/ Curcumin every day/night. 2 doses each of Plazma and SWF every training session. Eating more in general; Lots-O-Carbs/ healthy fats. Not gonna say I’m counting really, just more food volume everyday this week. All this, warm ups/ rolling, and sleeping 10-12 hours a night, has me feeling great as I type this Sat. morning.

Next week should be a ‘de-load’ week. I’m gonna try hard to stick to that plan. I have the next 3 days off of training.

Onward and Upward.