Author Topic: BLKs Training Journal  (Read 65013 times)

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1485 on: October 06, 2017, 08:47:06 AM »
Wish my deload weights were that amount  :-[

Mine's more like 1/2 of that....

When you deload, you can reduce the weight, the reps, or sets.  I choose to reduce the sets because that way, when I get back at it, the weights don't feel so damn heavy as if I were to drop to 50%.  So next week, I'll do the same weights, but add the sets and AMCRAPS back in.

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1486 on: October 07, 2017, 05:45:24 PM »
Last day of the deload


GHR - 5x5 (forgot to superset with pullups.  I'll do plenty tomorrow.)
Conventional Deadlift
   290 - 3 x 5
Bench (TnG)
   175 - 3 x 8
Lowbar Squats - EMOM
   280 - 5 x 3

Getting ready to go for a long walk with the wife.  I've been doing a lot of walking but slacked this week and that's probably why my weight loss stagnated.  That and a deload.

Morning weight: 187.2

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1487 on: October 08, 2017, 04:59:07 PM »
Giant Set
   NG Pullups - bw - 4 x 8
   OHP
      85 x 8
      95 x 8
      105 x 8
      115 x 8
   Ab Wheel -  4 x 12
Giant Set
   BOR
      135 x 8
      145 x 8
      155 x 8
      165 x 8
      175 x 8
      185 x 8
   CGBP
      135 x 8
      145 x 8
      155 x 8
      165 x 8
      175 x 8
      185 x 8
   Fallouts - 6 x 15
Superset
   dips - bw - 3 x 8
   Cinups - bw - 3 x 6
 

Online Andrew

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Re: BLKs Training Journal
« Reply #1488 on: October 08, 2017, 05:55:33 PM »
thats a whole lot of pressing, nicely done!
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Online ShawnJ

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Re: BLKs Training Journal
« Reply #1489 on: October 08, 2017, 11:01:06 PM »
Loved the row/CGBP combo. Sets of 8 must have had the upper body swolio!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1490 on: October 09, 2017, 03:01:48 PM »
Thanks gents.

Superset
   GHR (assisted w/ orange mini) - 3 x 12
   Wide-grip Pullup (assisted w/ orange mini) - 3 x 12
Lowbar Squat
   280 - 3 x 5
   280 - 1 x 5 (AMCRAP)
Conventional Deadlift
   245 - 4 x 8
Paused Bench Press*
   225 x 1
   240 x 1
   255 x 1
Paused Bench Press - EMOM
   200 - 9 x 3
Giant Set
   BOR - 165 - 3 x 10
   Dips - bw - 3 x 10
   Ab Wheel - 3 x 12

* Bench has been feeling heavier than it should even with the cut going strong.  I figured I'd do some singles working up to about 90% and try to slowly increase that over the course of a few weeks.  Even with the 90% that i did today, it felt heavy and probably couldn't double it even though I should be tripling that weight.  Plus, doing this made the triples with 200 feel a whole lot lighter.   I may do this for all my power work on squats and deads too just to keep up with feeling heavy weights (for me) in my hands.

Hopefully I'll have some new equipment showing up in my driveway by the time I get to lift again.  New bar :D

Morning weight:  185.2 [new low  :rockon:]
« Last Edit: October 09, 2017, 03:04:59 PM by BLK00TJ »

Online Dave

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Re: BLKs Training Journal
« Reply #1491 on: October 09, 2017, 09:58:20 PM »
Gratz on the weight loss! I got down to about 187 after the meet.  I'm no longer there ;D
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Spring supremacy 2017 - 275, 235, 430 - 940 total

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1492 on: October 11, 2017, 06:08:10 PM »
I got my Ohio Power bar today.  It's beautiful!  I'll post pics in my gym thread once I get a chance to upload them.  Too bad I couldn't get a PR or anything with the fucker though.  :-\

Superset - 8 rounds
   GHR - x3
   Wide-grip Pullups - x3
Paused Bench Press
   200 x 5
   200 x 5
   200 x 5
   200 x 9 (AMCRAP) Damn.  Lost a rep from last cycle :'(
Highbar Squat - usually SSB, but wanted to use the new bar for everything today.
   225 x 8
   225 x 8
   225 x 8
   225 x 8
Conventional Deadlift - EMOM
   290 x 3
   290 x 3
   290 x 3
   290 x 3
   290 x 3
   290 x 3
   290 x 3
   290 x 3
   NOTES:  HOLY MOLY this bar doesn't bend at all!  These were much harder than with the Okie bar.  I may want to get used to it if I am thinking about trying other feds.
Giant Set - 3 rounds
   Wide-grip Pullups - x5
   Floor Press - 185 x 5
   Fallouts - x15


Morning Weight:  186

Gratz on the weight loss! I got down to about 187 after the meet.  I'm no longer there ;D

Thanks.  Long term is to maybe shoot for 165 again.  I'll see though.  Trying to hold onto strength but it hasn't been easy.

Online reduni

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Re: BLKs Training Journal
« Reply #1493 on: October 11, 2017, 08:01:46 PM »
congrats on the new bar. I'm looking at a new bar and considering that one.

Nice work on the session. I'm sure once you get used to the bar things will be moving upwards again.
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Online ShawnJ

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Re: BLKs Training Journal
« Reply #1494 on: October 12, 2017, 05:10:29 AM »
Hard work in that session!! I love my Ohio Power bar, it was one my very first purchases in my gym, not one regret ever!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1495 on: October 13, 2017, 05:50:17 PM »
Hard work in that session!! I love my Ohio Power bar, it was one my very first purchases in my gym, not one regret ever!

It definitely stuck to my back better than the B&R bar.  I had more fun with it today.


Conventional Deadlift w/ Ohio bar
   290 x 5
   290 x 5
   290 x 5
   290 x 10 - AMCRAP
Bench Press (TnG)
   175 x 8
   175 x 8
   175 x 8
   175 x 8
Lowbar Squat - EMOM
   280 x 3
   280 x 3
   280 x 3
   280 x 3
   280 x 3
   280 x 3
   280 x 3
   280 x 3
Superset x 3
   NG Pullups w/10# chain - x6
   GHR situps - x15


Morning weight 185.6
« Last Edit: October 13, 2017, 05:54:10 PM by BLK00TJ »

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1496 on: October 14, 2017, 12:29:07 PM »
Giant Set - 4 rounds
   OHP - 105 x 8
   NG Pullups - x8
   Ab Wheel - x12
Giant Set - 4 rounds
   BOR - 165 x 8
   CGBP - 165 x 8
   Fallouts - x15
Floor Press
   225 - 3 x 3
Morning Weight:  184  :banana:

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Online ShawnJ

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Re: BLKs Training Journal
« Reply #1497 on: October 14, 2017, 02:08:49 PM »
184! Great job! I see you put the new bar through a few thousand miles too!
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Online reduni

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Re: BLKs Training Journal
« Reply #1498 on: October 14, 2017, 02:42:55 PM »
Those look like some tough giant sets. I don't think my conditioning is up to snuff for that. Maybe a round each?!?!? Nice work.
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1499 on: October 16, 2017, 08:09:52 PM »
Those look like some tough giant sets. I don't think my conditioning is up to snuff for that. Maybe a round each?!?!? Nice work.
I keep the weight very manageable.  It's just a way to get a lot of work done in short time, but add a little volume to the end of the week.

184! Great job! I see you put the new bar through a few thousand miles too!
I love this bar.  I probably would have gotten this bar instead of the B&R back then if they offered it in bare steel 3 years ago.  Not a fan of black zink.  Black oxide maybe since it is way thinner and doesn't take as much bite off the knurling.  I actually used the deadlift bar today, but just out of laziness so I didn't have to carry it back and forth and the deadlifts were light (even for me) today.


Superset - 8 rounds (was supposed to be x12s, but I forgot what day I was on until it was too late)
   GHR - x3
   Wide-grip Pullups - x3
Lowbar Squats
   290 x 3 x 5
   290 x 11 AMCRAP  thought of getting a 12th, then used my brain.  Hip has been aggravating me lately #oldmanproblems
Conventional Deadlift
   245 x 4 x 8
Paused Bench Press
   225 x 1
   245 x 1
   260 x 1 (tougher than it should have been)
Paused Bench Press - EMOM
   200 x 8 x 3
Giant set - 3 rounds
   Fat bar chinups - x6
   Dips - x10
   Ab wheel - x12

First time using my fat bar on the rack.  Definitely harder, definitely got a pump trying to hold on.  Probably best I keep at them to help my lady-like deadlift grip.

Morning weight:  184.6