keep posting, and keep up the good work, im sure you will pass the record
[quote]young n wrote:
keep posting, and keep up the good work, im sure you will pass the record[/quote]
Thanks man. I’m getting pretty ancy about it, since I took about 5 weeks off from the deadlift after the meet. I really wanted to do a lot of prep work (block periodization style) before I go back to hitting the deadlift hard.
It’ll feel really good putting the bar on the floor again next week. I’m considering going beltless like Konstantin does. Never really felt like the belt helped my pull anyway.
Week 4 (deload), Off Day
So, I got word today that I won’t probably be leaving until June. That means that I can train for a meet in late March, and then go onto doing a 3 day split for 5/3/1 until I graduate The Basic School. The reason for going down from 4 to 3 days is just to give my body more recovery time considering the stresses of the school.
Played about an hour of good 4-on-4 basketball today. I am feeling more comfortable with offense from the post, but I’ve still got a bit of work to do. I like being able to have fun for cardio instead of boring training methods.
Week 4 (deload), Day 3
I felt especially worn out today. Not really sure why. I kept it light and low volume in the gym and then spent the rest of the time chilling with my training partners and staring at the ladies.
Power Snatch (Did not feel explosive at all. Just couldn’t get my body to get excited.)
1 x 6 @ 45
1 x 3 @ 65
1 x 3 @ 95
Deadlift (Finally!!!)
1 x 6 @ 135
1 x 5 @ 185
1 x 3 @ 225
1 x 5 @ 275
1 x 5 @ 295
1 x 5 @ 315
1-Leg RDL
1 x 6 @ 135
1-Leg Hip Thrust
1 x 8 @ 55
Natural Glute-Ham Raise
1 x 8 @ BW
(The following core exercises were done over the course of an hour just chilling in the gym and without much intensity.)
Dragon Flag
3 x 6 @ BW
Hanging Leg Raise
3 x 6 @ BW
I hope I feel better tomorrow.
Week 4(deload), Day 4
Long day of driving back and forth from San Diego. Felt great in the gym though. Lighter deloads are good for my soul. hehe
Explosive Push-Up
3 x 3 @ bw
Medium Grip Bench Press
1 x 10 @ 45
1 x 6 @ 95
3 x 5 @ 135, 145, 155
Close Grip Bench Press
3 x 11 @ 155
1-Arm Dumbbell Row
2 x 20 @ 90
Rear Delt Machine Fly
2 x 12 @ 100
1 x 9 @ 100
Ab Wheel Rollout (from knees)
1 x 25
1 x 20
1 x 15
It’s great to see that you can do another meet before you have to go back to school. Im sure youll have that 500 DL by then.
Keep it up!
[quote]BlackLabel wrote:
It’s great to see that you can do another meet before you have to go back to school. Im sure youll have that 500 DL by then.
Keep it up![/quote]
Thanks man. I start the “real” training this upcoming week (2nd phase of a self-created block periodization cycle). We’ll see how it goes.
Week 5, Day 1, Morning
Pretty good workout. Had a nice long warm-up prior to lifting.
Squat
1 x 8 @ 45
1 x 8 @ 95
1 x 8 @ 135
1 x 5 @ 185
1 x 3 @ 225
1 x 2 @ 255
1 x 3 @ 285
1 x 3 @ 295 (barely made the last rep)
6 x 3 @ 285
Week 5, Day 1, Evening
So I checked out a low-quality cell phone video of my squats from the morning workout. It looks like I’m cheating myself by a few centimeters on the depth. Then again, it was hard to tell from the low quality and I’ve never had a problem with hitting depth before even on heavier weights, so I guess I’ll just have to try again next week with a better camera and maybe some tight shorts.
Front Squat
40 total reps @ 155lbs
Natural Glute-Ham Raise
40 total reps @ BW
Barbell Russian Twist
5 x 10, 6, 6, 5, 5 @ 60lbs
Fat Gripz Deadlift Timed Hold
5 x 4 second hold @ 225lbs
Week 5, Day 2, Morning
Pretty good workout this morning. Felt like a lot stronger on the bench than when I started a few months ago. I also didn’t feel like I had accumulated as much fatigue as I thought I did yesterday. Splitting the workouts up seems to be a good thing.
Explosive Push-Up:
3 x 3 @ BW
Bench Press:
2 x 8 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 3 @ 185
Pause Bench Press:
1 x 3 @ 195
1 x 3 @ 205
1 x 3 @ 210
3 x 3 @ 215 (failed on last rep of 3rd set)
2 x 3 @ 205 (partner assisted on 2nd set)
Week 5, Day 2, Evening
Training partner that was supposed to show up didn’t. It’s good that a different friend that I wasn’t expecting to be there was at the gym today.
Close Grip Bench Press
40 total reps @ 155lbs
Weighted Chin-Up
40 total reps @ 50lbs (too heavy, use 40lbs next week)
Ab Wheel Rollout
3 x 25, 20, 15 @ BW
Week 5, day off
DOMS!!! I can barely bend my legs. Time to do some stretching / mobility and of course foam roll.
Week 5, Day 3, Evening
Workout with “F.I.T” in Van Nuys (Scot Mendelson’s gym). I got a bit of coaching on Olympic weightlifting while I was there. Great time.
Power Snatch:
2 x 3 @ 20kg
1 x 3 @ 30kg
1 x 3 @ 40kg
1 x 3 @ 50kg
1 x 3 @ 55kg
1 x 3 @ 60kg
1 x 3 @ 65kg
Deadlift
1 x 3 @ 70kg
1 x 3 @ 100kg
1 x 2 @ 120kg
1 x 1 @ 140kg
1 x 1 @ 160kg
1 x 1 @ 190kg
5 x 1 @ 200kg
2 x 3 @ 175kg
Dragon Flag
3 x 6 @ BW
Week 5, Day 4, Morning
Tried doing the power snatch by myself today. Not great, but not bad either.
Power Snatch
2 x 3 @ 45lbs
1 x 3 @ 95lbs
1 x 3 @ 105lbs
1 x 3 @ 115lbs
Good Morning
1 x 8 @ 95lbs
1 x 6 @ 135lbs
40 total reps @ 155lbs
Hip Thrust
1 x 6 @ 185lbs
40 total reps @ 225lbs
Week 5, Day 4, Evening
Okay, so my wrist felt great, and I wanted to see if the power clean really is the culprit. It is. I used a really really light weight (aka the bar), and then ended with 95lbs. I had great form as far as I could tell and have always had a good amount of flexibility. I woke up the next day and felt a slight stinging. Gosh, that sucks.
Power Clean
3 x 3 @ 45lbs
2 x 2 @ 65lbs
1 x 2 @ 85lbs
1 x 2 @ 95lbs
Military Press
1 x 6 @ 95lbs
1 x 3 @ 115lbs
1 x 1 @ 135lbs
4 x 3 @ 145lbs (with initial push press in addition to 3 reps)
3 x 3 @ 135lbs (failed on last rep of 3rd set)
1 x 3 @ 130lbs
Week 5, Day 5
Los Angeles Fitness Expo!!!
I wish my grip in my left hand wasn’t so jacked from having done that power cleaning experiment. I could’ve gotten 20 vertical bar pull-up reps from a grip training exhibitor and won a free t-shirt. Lame.
Watched some of the USPF powerlifting meet and also parts of the Scot Mendelson Pro Bench Classic. Thought about buying a rolling thunder grip trainer while I was there, but spending money shouldn’t be what I’m doing a lot of right now. Lots of cool stuff, got some free stuff, and looked at lots of pretty gals. Good day.
Week 6, Day 1
Switched my deadlift day to Monday. Need to get some straps so I can push through later sets.
Power High Pull
1 x 8 @ 45
1 x 6 @ 95
1 x 3 @ 115
1 x 3 @ 135
1 x 3 @ 155
1 x 3 @ 185
1 x 3 @ 205
1 x 3 @ 225
Deadlift
1 x 3 @ 225
1 x 3 @ 275
1 x 3 @ 315
1 x 1 @ 365
1 x 3 @ 385
3 x 3 @ 405
1 x 2 @ 405
1 x 2 @ 385 (grip gave out on last two sets, could’ve done more reps with straps)
Week 6, Day 1, Evening
Played about an hour of basketball around lunch time for cardio.
Good Morning
1 x 8 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 5 @ 155
5 x 8 @ 185
Hip Thrust
3 x 8 @ 225
2 x 8 @ 245
Week 6, Day 2, morning
Felt pretty good this morning. Didn’t expect that after what seemed like hard workouts yesterday. I guess it’s because I ate and slept a lot.
Explosive Push-Up
3 x 3 @ BW
Bench Press
1 x 8 @ 45
1 x 8 @ 95
1 x 6 @ 135
1 x 5 @ 155
1 x 3 @ 175
Pause Bench Press
1 x 3 @ 200
1 x 3 @ 210
2 x 3 @ 220 (stalled on last rep of 2nd set)
2 x 3 @ 210
Hanging Leg Raise
2 x 10 @ BW
Ab Wheel Rollout
2 x 20 @ BW
Medicine Ball Standing Russian Twist
2 x 20 @ 16 lbs
Week 6, Day 2, evening
Finished a lot faster than I thought it would take.
Close Grip Bench Press
1 x 8 @ 95
1 x 5 @ 135
8 x 5 @ 165
Weighted Pull-Up
8 x 5 @ 35
Face-Pulls
1 x 15 @ 80
1 x 15 @ 100
1 x 12 @ 120
Fat Gripz Deadlift
5 x 1 @ 205