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Journals => Journals => Topic started by: BLK00TJ on February 24, 2014, 03:05:35 PM

Title: BLKs Training Journal
Post by: BLK00TJ on February 24, 2014, 03:05:35 PM
When I started training again back in July of 2013, my goal was to just lose the thick layer of fat that I had accumulated over the course of 13-14 years after I stopped training.  I was 205lbs @ 5'6" with a 36" waist.  My body fat percentage couldn't be measured with calipers but I'd estimate that I was 30+% (obese).  That first day back in a gym was humbling to say the least.  Of course, my first exercise was bench which I used to be very strong at.  I loaded up the bar with 135 and was shocked that I barely got 6 reps.  Holy F!  All my muscles did turn to fat like everyone said would happen if I stopped!  For the next 6 weeks, I did a version of my own little bro-split that I used to use when I was 20 something.  It didn't take long for some strength to come back at least to the point where I wasn't an embarrassment to myself.  I finally wised up and started on a 3x5 program (ICF) for linear progression.  I was also following IIFYM for nutrition and from July 1st to mid-October I was able drop from 205 to 165 with 12% body fat.  At that point I switched to bulk mode (hooray!) and changed the program to 5x5 for added volume.   I made some really good progress on it but the 2 hour workouts were getting to be too much so 2 weeks ago I switched to 5/3/1 "Boring But Big".  I gained 13 lbs and 1% bf but I didn't track anything.  I usually don't pass up an opportunity to eat dead animals so protein intake is never an issue for me.  I did have some catching up to do with beer though :) :beer:

So this journal starts out from week 3 of cycle 1 using reverse pyramid for the accessory lifts.  I did straight sets the first week @ 50% 1RM but it seemed as though only the last two sets got tough.  Reverse pyramid I have to work each set.  Also, this will be my second week of my new cut.  I'm trying to get under 165 again and stay closer to the weight class I wan't to compete it.  This workout was tough and luckily, I don't have as much to cut as the last time.  Just 7+ lbs to go.

Week 3, Cycle 1 (SQUAT DAY)
today's weight 173.6 (too much sodium yesterday so I went up 1.5lbs)
Lowbar squats (pounds):
   Warmups:
   bar x 15 x 15
   110 x 5
   135 x 5
   165 x 3

   Worksets:
   205 x 5
   235 x 3
   260 x 1 +7 (New PR rep record!  BOOM!):pepper:

BBB Squats:
   205 x 10
   205 x 10
   180 x 10
   150 x 10
   150 x 10

Lying Leg Curls
   65 x 12
   65 x 12
   65 x 12
   65 x 11
   65 x 10

Tonight will feature plenty of foam rolling and mobility work.
Tomorrow, bench day :bigthumb:  I'll be looking to get a minimum of 8 reps at 200lbs
Title: Re: BLKs Training Journal
Post by: FLEX on February 24, 2014, 03:14:36 PM
Good to see another serious lifter journaling.

Nice start with the squats too. 
Title: Re: BLKs Training Journal
Post by: Senator on February 24, 2014, 03:28:38 PM
strong start to the journal, and with +7 reps on 1+ day, plenty of room left for growth with the program, well done
Title: Re: BLKs Training Journal
Post by: sakustoms on February 24, 2014, 04:38:16 PM
Welcome to the journals. That's a serious + set. congrats on the PR. I'll be following this. 8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 24, 2014, 04:50:35 PM
Thanks everyone.  I was going to skip next week's deload week and hit cycle 2 right away since my +1s have always been 8 or more, but this deficit eating has me looking forward to a deload week now.

Tomorrow's bench day is going to be tough because I'll be on the road most of the morning leading up to my workout.  Long drives always tires me out and messes with my motivation.  Not to mention eating on the road.  I'm packing a cooler tonight and will probably break down and get a sugar-free Rockstar in me before heading into the gym.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 25, 2014, 03:46:21 PM
Ehh.  After being stuck in a car for 5 hours and not having anything to eat for even longer, I didn't much feel like lifting.  I was tired, hungry, pissed off at traffic, and just wanted to get home.  I forced myself in there and did what I had to do no matter how mediocre it was.  I'm not happy with it, but it is what it is and I'll get it  next time (after deload week).

Week 3, Cycle 1 (BENCH DAY)
today's weight: 171.8

Bench (pounds):
   Warmups:
   bar x 15 x 15
   85 x 5
   105 x 5
   125 x 3

   Worksets (paused reps):
   160 x 5
   180 x 3
   200 x 1 +4   :dunno:

BBB Bench:
   180 x 10
   180 x 8
   135 x 10
   115 x 10
   115 x 10

DB Rows
   60 x 10
   60 x 10
   60 x 10
   60 x 10
   60 x 10

2 Days 'til Deadlift day!
Title: Re: BLKs Training Journal
Post by: Bando on February 25, 2014, 04:18:35 PM
it is what it is

you'll have better days!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 27, 2014, 01:11:44 PM
I didn't know what to expect out of this workout going in.  I slept like crap last night even though I took a Unisome.  It worked at first but I woke up 90 minutes later restless.  I guess I'm not cut out for sleep aids because I have the same crap happen with Niquil.  My legs are also still feeling the effects of Monday's squat session but at least I can walk down steps without gripping the handrail and wincing.

Anyway, on with the show....

Week 3, Cycle 1 (DEADLIFT DAY)
today's weight: 172.4

Conventional Deadlifts (pounds):
   Warmups:
   135 x 5
   150 x 5
   185 x 3

   Worksets:
   230 x 5
   260 x 3
   290 x 1 +7 (New PR rep record!  BAM!!!)  :pepper:

BBB Conventional Deadlifts:
   230 x 10
   230 x 8
   200 x 10
   170 x 10
   170 x 10

Cable Crunches
   70 x 15
   70 x 15
   80 x 15
   80 x 15
   80 x 15

I used straps for my Max Effort set.  My grips sucks due to the fact that I'm recovering from tennis elbow (not from tennis), short fingers, and have the grip strength of a 5 year old.  I do as many reps as possible for all other sets before using them to finish my reps so I can build up grip strength.

http://youtu.be/4O9ROiwcWiQ (http://youtu.be/4O9ROiwcWiQ)


Tomorrow, OHP!
Title: Re: BLKs Training Journal
Post by: ljimd on February 27, 2014, 01:19:03 PM
Nice pullin'. All those reps looked good.

Nice PR
Title: Re: BLKs Training Journal
Post by: Senator on February 27, 2014, 01:52:47 PM
Great set, +7 is a good effort and they looked good in the vid. I also use straps for my + set. Takes lack of grip strength out of the equation (to a point) on the last set, plus I feel it works my back more.
Title: Re: BLKs Training Journal
Post by: sakustoms on February 27, 2014, 02:03:32 PM
I didn't know what to expect out of this workout going in.  I slept like crap last night even though I took a Unisome.  It worked at first but I woke up 90 minutes later restless.  I guess I'm not cut out for sleep aids because I have the same crap happen with Niquil.  My legs are also still feeling the effects of Monday's squat session but at least I can walk down steps without gripping the handrail and wincing.

Anyway, on with the show....

Week 3, Cycle 1 (DEADLIFT DAY)
today's weight: 172.4

Conventional Deadlifts (pounds):
   Warmups:
   135 x 5
   150 x 5
   185 x 3

   Worksets:
   230 x 5
   260 x 3
   290 x 1 +7 (New PR rep record!  BAM!!!)  :pepper:

BBB Conventional Deadlifts:
   230 x 10
   230 x 8
   200 x 10
   170 x 10
   170 x 10

Cable Crunches
   70 x 15
   70 x 15
   80 x 15
   80 x 15
   80 x 15

I used straps for my Max Effort set.  My grips sucks due to the fact that I'm recovering from tennis elbow (not from tennis), short fingers, and have the grip strength of a 5 year old.  I do as many reps as possible for all other sets before using them to finish my reps so I can build up grip strength.

[url]http://youtu.be/4O9ROiwcWiQ[/url] ([url]http://youtu.be/4O9ROiwcWiQ[/url])


Tomorrow, OHP!


Vid doesn't work for me for some reason. Looks like your lifts are just ahead of mine in poundages. I'm on week 1 of cycle 2. That's some good DL'ing.

I am right there with you on the no sleep. I have taken all kinds of sleep aids and still wake up all night long.  >:(

AND - walking is starting to get a little easier today. lol No handrails here either and I didn't fall down the steps once.  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 28, 2014, 02:20:31 PM
Woohoo!  I finally got my 8hrs of sleep in last night and leading into a weekend.  I felt much better going to the gym this morning.

Week 3, Cycle 1 (PRESS DAY)
today's weight: 170.8

PRESS (pounds):
   Warmups:
   45 x 5
   60 x 5
   70 x 3

   Worksets:
   90 x 5
   100 x 3
   110 x 1 +9 (New PR rep record!  BAM!!!)  :pepper:

BBB PRESS:
   90 x 10
   90 x 8 (I think I didn't rest long enough.  felt heavy on rep 1)
   75 x 10
   65 x 10
   65 x 10

Reverse Pulldowns
   115 x 20
   120 x 10
   125 x 10
   125 x 8
   120 x 9

Next week I'll be on my deload week.  I won't bother posting anything for those workouts since they are boring and I should be able to get all my reps in barring bird flu or something.
Title: Re: BLKs Training Journal
Post by: FLEX on March 02, 2014, 04:37:35 PM
In on deload week.......  ::)


 :P
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 02, 2014, 05:18:20 PM
In on deload week.......  ::)


 :P
Know what's worse than a deload?  Not being able to go to the gym because 10-14" of snow is expected tomorrow :(
The Jeep will make it, but they'll likely close again.

I've been checking craigslist daily looking for an olympic set and power cage so I can workout at home.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 02, 2014, 07:23:28 PM
In on deload week.......  ::)


 :P
Know what's worse than a deload?  Not being able to go to the gym because 10-14" of snow is expected tomorrow :(
The Jeep will make it, but they'll likely close again.

I've been checking craigslist daily looking for an olympic set and power cage so I can workout at home.

We've got nothing up here so far and that's how I hope it stays. They started at 6-12 and then 3-6 but it was supposed to be all afternoon into tomorrow morning.  :-\

Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 03, 2014, 01:44:48 PM
F*ck you snow, and F*ck you deload!  I'm not ready for a deload just yet.  I went out and shoveled 6-8" of white crap off my walks, cars, and driveway then grabbed my gym bag and headed to the gym to do me some squats!


Cycle 2, Week 1 (SQUAT DAY)
Today's weight 169.8 (less than 10lbs to goal!)
Lowbar squats (pounds) All reps paused in the hole
   Warmups:
   bar x 15 x 15
   110 x 5
   135 x 5
   165 x 3

   Worksets:
    185 x 5
    215 x 5
    245 x 5 +3

BBB Squats (down pyramid):
    215 x 8
    215 x 8
    185 x 8
    155 x 8
    155 x 8

Lying Leg Curls
   70 x 10
   70 x 10
   70 x 10
   70 x 10
   70 x 8

Done!

No PRs today and I'm sure the 60 minutes of shoveling snow had something to do with it.  I do feel good about the workout though and I even made it more difficult by pausing for a 2-count on every rep at the bottom.  It was so much harder that I only did 8s for the BBB part instead of doing 10s.  My legs feel like they should rival Tom Platz but unfortunately, they don't yet.

Tomorrow, BENCH DAY!
Title: Re: BLKs Training Journal
Post by: taylor9569 on March 03, 2014, 03:34:40 PM
F*ck you snow, and F*ck you deload!  I'm not ready for a deload just yet.  I went out and shoveled 6-8" of white crap off my walks, cars, and driveway then grabbed my gym bag and headed to the gym to do me some squats!


This made me smile.
Couple of years ago we had some bad (for us) snow. Took me 45 mins to do about 8 miles to the gym, and I was the only one there.

Good stuff gettin it done  8)
Title: Re: BLKs Training Journal
Post by: sakustoms on March 03, 2014, 08:58:04 PM
Solid squats, especially the delay in the hole. Hope to be there one day.  :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 03, 2014, 09:14:40 PM
Thanks man!  Those pauses at the bottom made me steal the wife's rolling pin for my quads.  The foam roller wasn't enough this time.

Looking into a PL competition sometime in May.  Either the 3rd or 17th.  I should be able to make it to 165 easily by then, I just hope to retain and gain strength while doing so.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 03, 2014, 10:19:39 PM
It's official!  I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd.  Wish me luck!
Title: Re: BLKs Training Journal
Post by: sakustoms on March 04, 2014, 07:06:05 AM
It's official!  I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd.  Wish me luck!

Good luck man. I'm sure you'll kill it. Where is it at?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 04, 2014, 08:09:13 AM
It's official!  I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd.  Wish me luck!

Good luck man. I'm sure you'll kill it. Where is it at?
Gambrills/Crofton.  Just south of Baltimore.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 04, 2014, 12:33:38 PM
First day trying a true powerlifting setup for bench.  I think I need a little more mobility in my hip flexors.  It was downright uncomfortable but I'm sure I'll get used to it.  I also think I could benefit from raising the area where my short legs go in order to really get all the benefits.


Cycle 2, Week 1 (BENCH DAY)
Today's weight: 170.2

Bench (pounds):
   Warmups:
   bar x 15 x 15
   85 x 5
   110 x 5
   130 x 3

   Worksets (paused reps):
   140 x 5
   165 x 5
   185 x 5 +6 - New PR Rep Record! :pepper:

BBB Bench:
   165 x 8
   165 x 7
   140 x 9
   120 x 10
   120 x 10

DB Rows
   60 x 10
   65 x 10
   65 x 10
   60 x 10
   55 x 10

2 Days 'til Deadlift day!
Title: Re: BLKs Training Journal
Post by: Bando on March 04, 2014, 12:53:24 PM


   185 x 5 +6 - New PR Rep Record! :pepper:



 :woot:
Title: Re: BLKs Training Journal
Post by: Senator on March 04, 2014, 01:51:33 PM
Good session and good luck training for the PL meet, always gutsy of people to do this shit competitively.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 04, 2014, 02:09:25 PM
First day trying a true powerlifting setup for bench.  I think I need a little more mobility in my hip flexors.  It was downright uncomfortable but I'm sure I'll get used to it.  I also think I could benefit from raising the area where my short legs go in order to really get all the benefits.


Cycle 2, Week 1 (BENCH DAY)
Today's weight: 170.2

Bench (pounds):
   Warmups:
   bar x 15 x 15
   85 x 5
   110 x 5
   130 x 3

   Worksets (paused reps):
   140 x 5
   165 x 5
   185 x 5 +6 - New PR Rep Record! :pepper:

BBB Bench:
   165 x 8
   165 x 7
   140 x 9
   120 x 10
   120 x 10

DB Rows
   60 x 10
   65 x 10
   65 x 10
   60 x 10
   55 x 10

2 Days 'til Deadlift day!

Congrats on the PR.  :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 06, 2014, 01:11:01 PM
58 days 'til competition

Nothing special today.  Weights felt very heavy today probably because I bumped this cycle up 20 lbs instead of the recommended 10 lbs.  I tried  one joker set with an alternating grip and no straps, but I think my forearms were already toast and I almost dropped the bar.  I really, really need to work on grip.  I'm going to work one joker into each movement slowly so I can get a better idea of opening weights.  They won't be anywhere near my true max, but at least I'll get used to holding heavier weights.  Probably not even considered a true Joker set.


Cycle 1, Week 3  (DEADLIFT DAY)
today's weight: 170.4

Conventional Deadlifts (pounds):
   Warmups:
   135 x 5
   165 x 5
   195 x 3

   Worksets:
   210 x 5
   245 x 5
   285 x 5 +3 (straps)

   Joker
   315 x 1

BBB Conventional Deadlifts:
   245 x 8
   245 x 8
   210 x 8
   180 x 8
   180 x 8

Cable Crunches
   80 x 15
   80 x 15
   80 x 15
   80 x 15
   80 x 15

Tomorrow: Press day
Title: Re: BLKs Training Journal
Post by: sakustoms on March 06, 2014, 01:38:21 PM
Good deads numbers, especially the + set.  8)

Comp will be here before you know it.
Title: Re: BLKs Training Journal
Post by: taylor9569 on March 06, 2014, 04:30:26 PM
Good stuff on entering the comp. With consistency like you've got you'll do well :thumbsup: 
Title: Re: BLKs Training Journal
Post by: Little Tim on March 06, 2014, 09:49:12 PM
That's a lot of deadlifting for one session. 

 :bigthumb:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 07, 2014, 02:00:38 PM
57 days 'til competition

I did a little more playing around with the 5/3/1 program.  Today, I added in First Set Last as well as Joker sets.  I misunderstood how to do Jokers when I did them yesterday, but got it right today.  They are definitely tough to do after a max rep attempt.  My shoulders were pumped and numb at the end.  Since I did the extra work, I dropped the BBB sets to 50% of 1RM.

I'm going to redo my spreadsheet to have all days like this over the weekend.

Cycle 2, Week 1 (PRESS DAY)
Today's weight: 170.4

PRESS (pounds):
   Warmups:
   55 x 5
   66 x 5
   80 x 3

   Worksets:
   85 x 5
   95 x 5
   110 x 1 +8
   120 x 4 (Joker)
   95 x 5 (FSL)
   85 x 5 +3 (FSL)

BBB PRESS:
   65 x 10
   65 x 10
   65 x 10
   65 x 10
   65 x 10

Reverse Pulldowns
   130 x 10
   135 x 8
   125 x 8
   120 x 8
   115 x 9

I ordered a pullup bar that I can mount in my basement.  It should be here today I hope.  I suck at chins/pullups so I'm going to work them daily according to an article I read on T-Nation.  It says I'll put an inch on my arms in 4 weeks.  We'll see about that, but at least I'll get good at chinups and do them as I'm supposed to after presses.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 07, 2014, 02:19:36 PM
57 days 'til competition

I did a little more playing around with the 5/3/1 program.  Today, I added in First Set Last as well as Joker sets.  I misunderstood how to do Jokers when I did them yesterday, but got it right today.  They are definitely tough to do after a max rep attempt.  My shoulders were pumped and numb at the end.  Since I did the extra work, I dropped the BBB sets to 50% of 1RM.

I'm going to redo my spreadsheet to have all days like this over the weekend.

Cycle 2, Week 1 (PRESS DAY)
Today's weight: 170.4

PRESS (pounds):
   Warmups:
   55 x 5
   66 x 5
   80 x 3

   Worksets:
   85 x 5
   95 x 5
   110 x 1 +8
   120 x 4 (Joker)
   95 x 5 (FSL)
   85 x 5 +3 (FSL)

BBB PRESS:
   65 x 10
   65 x 10
   65 x 10
   65 x 10
   65 x 10

Reverse Pulldowns
   130 x 10
   135 x 8
   125 x 8
   120 x 8
   115 x 9

I ordered a pullup bar that I can mount in my basement.  It should be here today I hope.  I suck at chins/pullups so I'm going to work them daily according to an article I read on T-Nation.  It says I'll put an inch on my arms in 4 weeks.  We'll see about that, but at least I'll get good at chinups and do them as I'm supposed to after presses.

I have one of those pullup bars you hook on the door frame when you use it. I was doing 10 pullups every time I went upstairs, which is where I keep it. I really need to start again. lol
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 07, 2014, 04:01:34 PM
I have one of those pullup bars you hook on the door frame when you use it. I was doing 10 pullups every time I went upstairs, which is where I keep it. I really need to start again. lol
I looked at those and thought of all the youtube videos where the bar fell and decided to go with one that bolts to my floor supports.  Plus my house has all crap molding that isn't even real wood and would likely crack when my fat ass pulls on it.  My wife won't care how big my arms have gotten if I wreck her precious doorways.

I just got my bar in the mail and it's made alright I guess.  It's a little thicker than a barbell so I might get some much needed grip work.  I have some cleaning to do in my basement before I get it mounted up.  I'm going to try to get that done over the weekend so I can put that T-nation program to the test.  I'm at 14" relaxed now so we'll see how close I get to 15" in a month.

I was hoping my comp gear would be on the same delivery but no luck.  Inzer has a bad rep for not communicating shipment info but I was aware of that when ordering.  I'm in no big hurry, but it'd be nice to have a ballpark idea when I'm going to get my belt and wraps. I'll only be using the belt for the comp since I signed up for RAW classic but I wanted to get some heavy sets in with the wraps.  I might order some sleeves from another site to keep my knees warm during the comp.  FLEX seems to love his for keeping his knees warm.
Title: Re: BLKs Training Journal
Post by: Daniel0636 on March 08, 2014, 01:51:07 PM
Interested to see how your home gym goes mate!
Title: Re: BLKs Training Journal
Post by: FLEX on March 08, 2014, 07:00:08 PM
57 days 'til competition

That's fantastic.

Will be following your progress.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 10, 2014, 02:23:23 PM
Pitiful workout today.  Downright awful.  Event the warmup weights felt heavy.  I'm not sure if it is my cut that's doing or what.  I didn't bother with any Joker sets today.   I might email RPS and find out what'll happen if I don't make it to 165.  Maybe I should just stick with an easy 181 and get stronger.  Anyway, on with the suck.

Cycle 2, Week 2  (3/3/3 - SQUAT DAY)
today's weight 169.4
Lowbar squats (pounds):
   Warmups:
   bar x 15 x 15
   115 x 5
   140 x 5
   170 x 3

   Worksets:
   225 x 3
   245 x 3
   260 x 3 +2 (I banged out 8 of these just  2 weeks ago)
   245 x3 (FSL)
   225 x 6 (FSL)

BBB Squats:
   140 x 10
   140 x 10
   140 x 10
   140 x 10
   140 x 10

Lying Leg Curls
   65 x 12
   70 x 10
   70 x 10
   70 x 10
   70 x 10

My Daily Chins
   5 x 8 @ BW
Title: Re: BLKs Training Journal
Post by: sakustoms on March 10, 2014, 02:30:09 PM
These types of days we just do what we can and move on to the next. Can't let it screw with your mind. I'd be really happy to do the squats you do.
Title: Re: BLKs Training Journal
Post by: Daniel0636 on March 11, 2014, 03:33:27 PM
A shame to hear about the bad workout, but they happen. Your squat numbers still look good to me though....
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 11, 2014, 10:52:11 PM
Thanks guys.  I think I figured out where I am going wrong and I feel stupid for not thinking my training through enough.  I added intensity at the same time I decided to cut down to 165.  Probably not the best idea.  I'm going to scale things back a bit for the remainder of my cut by dropping the FSL, Jokers, and reverse pyramid BBB sets.  I didn't get a chance to make it to the gym today and probably not tomorrow since I'll be stuck in meetings all day long, but I'll catch up before the end of the week.  I might double up the deadz and presses on Friday since I can now do them at home.

I picked up my sheet of horse stall mat today.  It's amazing how heavy a 4'x6' sheet of 3/4" rubber is.  It is heavy enough to do my deadlifts as I did in my commercial gym, but I still won't be able to drop them until I have the plywood.  That'll be this weekends project.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 12, 2014, 06:58:00 AM
Thanks guys.  I think I figured out where I am going wrong and I feel stupid for not thinking my training through enough.  I added intensity at the same time I decided to cut down to 165.  Probably not the best idea.  I'm going to scale things back a bit for the remainder of my cut by dropping the FSL, Jokers, and reverse pyramid BBB sets.  I didn't get a chance to make it to the gym today and probably not tomorrow since I'll be stuck in meetings all day long, but I'll catch up before the end of the week.  I might double up the deadz and presses on Friday since I can now do them at home.

I picked up my sheet of horse stall mat today.  It's amazing how heavy a 4'x6' sheet of 3/4" rubber is.  It is heavy enough to do my deadlifts as I did in my commercial gym, but I still won't be able to drop them until I have the plywood.  That'll be this weekends project.

I am right there with you. I was barely able to grind out 2 reps on my + set of squats on Monday. I am also cutting and down to 155 as of today, but the numbers in the program keep climbing. We'll get it done one way or the other.  :beerchug:

Good deal on getting your mat and being able to do deads at home now. I used to have a bunch of olympic equipment plus about 700lbs of plates plus a bunch of DBs at home. It took up my whole garage so I sold everything on the cheap.  :-\
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2014, 12:43:54 PM
51 Days 'til competition

Mind wasn't in it due to stuff going on at work, but I made it in, did my sets, and GTFO.

Cycle 2, Week 2 (3/3/3 BENCH DAY)
Today's weight: 168.8 (loss has slowed, so I'll be dropping calories down to 1650 from 1700 :()

Bench (pounds):
   Warmups:
   bar x 15 x 15
   90 x 5
   115 x 5
   135 x 3

   Worksets (paused reps):
   180 x 3
   190 x 3
   200 x 6 - No record, but I'm happy considering how my last few workouts have gone.

BBB Bench (1 minute rest between sets):
   115 x 10
   115 x 10
   115 x 10
   115 x 10
   115 x 10

DB Rows
   60 x 10
   60 x 10
   60 x 10

Tomorrow:  Deadlift day @ home!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2014, 05:53:13 PM
I emailed the event coordinator for the meet I enter to ask if I can move to 181.  I think I should compete at a comfortable weight for my first meet instead of trying to be competitive at this point.  If I hear back before 9 tonight, there's a six-pack of beer up the street with my name on it.
Title: Re: BLKs Training Journal
Post by: doughnutgut on March 13, 2014, 06:50:33 PM
Nice session there.

Like the BBB 1min rest a lot.

The burn.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2014, 06:54:04 PM
Nice session there.

Like the BBB 1min rest a lot.

The burn.
The burn and the pump.  It's amazing how much harder the last set of those are compared to the first set.  On squats it is really grueling.
Title: Re: BLKs Training Journal
Post by: doughnutgut on March 13, 2014, 07:01:24 PM
I swapped the cycle this time for less boring and I hate it.

Going back to BBB as of cycle 4. Today the bench was a killer. Wrecks me big time.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2014, 07:03:59 PM
I swapped the cycle this time for less boring and I hate it.

Going back to BBB as of cycle 4. Today the bench was a killer. Wrecks me big time.
LOL... I was going to ask you about that on your thread.  I guess I got my answer. :D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2014, 07:16:40 PM
I just heard back from RPS about my weight.  They said I'll compete at the weight class I weigh in at.  My cut is now officially over and I have 12 lbs to add back on in 51 days.  I'm going to love this bulk!  Sam Adams in the fridge waiting for the kids to go to bed and I'm going to eat like a king tomorrow.  I can't wait for breakfast.
Title: Re: BLKs Training Journal
Post by: Little Tim on March 13, 2014, 10:38:28 PM
Hmmm.... Sam Adams.  Good full tasting lager.

Enjoy the eating.  Interested in how your strength rebounds in the next 7 weeks.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2014, 10:53:44 PM
Hmmm.... Sam Adams.  Good full tasting lager.

Enjoy the eating.  Interested in how your strength rebounds in the next 7 weeks.
I'm five deep.  Good thing I got a 12 pack  :o
Title: Re: BLKs Training Journal
Post by: sakustoms on March 14, 2014, 06:48:11 AM
Hmmm.... Sam Adams.  Good full tasting lager.

Enjoy the eating.  Interested in how your strength rebounds in the next 7 weeks.
I'm five deep.  Good thing I got a 12 pack  :o

Good to see you go all in with whatever you do.  :jester:

Enjoy the buik. Can't wait to see your numbers climb even higher.
Title: Re: BLKs Training Journal
Post by: Daniel0636 on March 14, 2014, 07:11:56 AM
Sounds like your bulk is going to be fun!  8) Can't wait to see how the meet goes, I'm thinking of entering one in Novemeber but I've never entered one before.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 14, 2014, 02:29:11 PM
50 days 'til competition

Day one of my new bulk.  I enjoyed half a dozen eggs with hot sausage and mozzarella, a cup of oats, double serving of protein shake with almond milk so far today.  I'll be taking the wife to her favorite restaurant tonight for her birthday that has the best crab cakes in Baltimore tonight.  I'm getting a double platter for myself and there will be no leftovers.

On with the deadz...

Cycle 2, Week 2  (3/3/3 - DEADLIFT DAY)
today's weight:  Never bothered getting on the scale :D
Conventional Deadz (pounds):
   Warmups:
   135 x 5
   160 x 5
   195 x 3

   Worksets:
   260 x 3
   275 x 3
   295 x 3 +6 (New PR  :banana:)

   305 x 3 (Joker)
   325 x 3 (Joker)
   345 x 0 (Joker) :(

   275 x 3 (FSL)
   260 x 3 +5 (FSL could have gotten a few more, but I'm going to cap these at 8)

BBB Deadz w/ 1 minute rest:
   160 x 10
   160 x 10
   160 x 10
   160 x 10
   160 x 10

Best part is, I was able to hold the bar on all weights with no straps!  Happy about that.  Chalk makes a big difference.

That's it.  I have a bunch of chinups and ab work to bang out tonight though.  I might just do those tomorrow with Press day.

YouTube picked up on the Van Halen and made me acknowledge turd party content.  Jack-wagons!
325 x 3
Deadlift - 325 x 3 (http://www.youtube.com/watch?v=HlLobmYdiAY#ws)

345 attempt
Deadlift - 345 fail (http://www.youtube.com/watch?v=pvGxlcVFads#ws)
Title: Re: BLKs Training Journal
Post by: sakustoms on March 14, 2014, 04:15:11 PM
Nice deadz man. Congrats on the +6 @ 295.

When I saw the 345 going up I thought you were gonna get it. Next time. 8)
Title: Re: BLKs Training Journal
Post by: Little Tim on March 14, 2014, 10:22:32 PM
Damn good volume on deads.  If yer back and forearms aren't smoked tomorrow, I'd be surprised.   Either way,  serious work being done here.  ;D
Title: Re: BLKs Training Journal
Post by: Daniel0636 on March 15, 2014, 11:23:03 AM
I thought you had that 345 too! Nice PR though, I found chalk helps a lot too with grip. I only switched from straps to mixed grip about a month or 2 ago....
Title: Re: BLKs Training Journal
Post by: taylor9569 on March 15, 2014, 02:44:39 PM
Nice work on teh deadz  8)
Title: Re: BLKs Training Journal
Post by: doughnutgut on March 15, 2014, 03:02:13 PM
Monster... Nice work BLk
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 15, 2014, 05:01:51 PM
Thanks, everyone!  I appreciate all the support you guys offer.

49 days 'til competition

My back was fine this morning from yesterdays dead session, but the 3 hours spent cutting up the wood that's been in my backyard since the big ice storm really made my back sore.  I laid down for a few hours after I did the yard work before getting up the motivation to head to the basement and knock out some presses.  Felt pretty good considering I had to clean the bar from the floor instead of picking it up from a rack.

Cycle 2, Week 2  (3/3/3 - PRESS DAY)
Today's weight:  170.2
Press (pounds):
   Warmups:
   50 x 5
   65 x 5
   75 x 3

   Worksets:
   100 x 3
   110 x 3
   115 x 3 +5

   125 x 3 (Joker)
   135 x 3 (Joker)
   140 x 1 (Joker)

   110 x 3 (FSL)
   100 x 3 +8 (FSL)

BBB Press / BW chins superset:
   65 x 10 / 8
   65 x 10 / 7
   65 x 10 / 5
   65 x 10 / 5
   65 x 10 / 4

My right knee has been giving my problems for a while now since torquing it while stacking firewood a few months ago.  It never bothers me in the gym even when squatting, but it's been nagging me.  I ordered a set of knee sleeves from andersonspowerlifting Thursday night, and they came in the mail today already.  I'm going to test them out on Monday if the snow isn't too bad.  I can't use them in my competition, but I can wear them between attempts to keep my knees warm and slide them down to my shins when squatting.

Now if I can just get Inzer to send me the rest of my stuff.  Two weeks and nothing yet.>:(
(http://i44.photobucket.com/albums/f46/OIIIIIO/20140315_165146_zpshpn0vdis.jpg)
Title: Re: BLKs Training Journal
Post by: doughnutgut on March 15, 2014, 05:47:44 PM
May have to invest at some point in my life in some sleeves.

Good idea to slide them down.

Let us know how you get on.

Nice Pressing there. Big numbers.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 17, 2014, 07:20:42 AM
Nice lifts. Interested to hear what the sleeves do for you.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 17, 2014, 03:32:20 PM
Long day in the squat rack.  Not too bad and I think I'll get more reps coming out of next week's deload.

Cycle 2, Week 3  (5/3/1 - SQUAT DAY)
Today's weight:  173.0
Lowbar Squats (pounds):
   Warmups:
   45 x 10
   45 x 10
   115 x 5
   145 x 5
   175 x 3

   Worksets:
   215 x 5
   245 x 3
   275 x 1 +2 (most weight I've had on my back in nearly 20 years :D)

   285 x 1 (Joker)
   300 x 1 (Joker)  tough enough to call it quits there.  Next bump would have been 315 which I don't think I'd have gotten.

   245 x 3 (FSL)
   215 x 5 +6 (FSL)

BBB Squats w/ 1 minute rest:
   145 x 10
   145 x 10
   145 x 10
   145 x 10
   145 x 10

Leg Curls
   65 x 10
   70 x 10
   70 x 10
   70 x 10
   70 x 9

The SBD knee sleeves were pretty nice.  I'm not sure how much rebound they offer but it wasn't much.  Kept my knees toasty warm which is all I wanted.  They are easy to get on but didn't want to come off once I had some sweat in there.  I still want my belt from Inzer!!!!

Tomorrow:  BENCH DAY
Title: Re: BLKs Training Journal
Post by: Senator on March 17, 2014, 05:06:41 PM
very good squaterday, deload well deserved
Title: Re: BLKs Training Journal
Post by: sakustoms on March 18, 2014, 06:36:06 AM
Great squat day. Now you can take it easy for a week. ;)
Title: Re: BLKs Training Journal
Post by: taylor9569 on March 18, 2014, 09:14:24 AM
Excellent squattin  :)
Title: Re: BLKs Training Journal
Post by: Daniel0636 on March 18, 2014, 12:25:09 PM
Damn nice squat numbers!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 18, 2014, 04:23:59 PM
Next week's deload couldn't be more timely.  Last night I had to ice my knee since it was aggravated and today my right bicep near the elbow is screaming for ice.  Sucks getting old.  I ended up skipping the DB rows due to the bicep and only did one Joker set for fear of making things worse.  Tomorrow is an off day which is good.

I'm getting more comfortable in the bench using more of a powerlifting setup.  I wish my gym had the old style plates with a flat side to raise my feet up higher though.  All of ours were grip-plates. 

Cycle 2, Week 3  (5/3/1 - BENCH DAY)
Today's weight:  ???.?
Bench (pounds):
   Warmups:
   45 x 10
   45 x 10
   90 x 5
   110 x 5
   135 x 3

   Worksets:
   165 x 5
   190 x 3
   210 x 1 +3

   220 x 1 (Joker)

   190 x 3 (FSL)
   165 x 5 +5 (FSL)

BBB Bench w/ 1 minute rest:
   110 x 10
   110 x 10
   110 x 10
   110 x 10
   110 x 10

DB Rows
   Skipped 'em (rest/ice the old elbow)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 20, 2014, 03:36:08 PM
Whooohooo!  First time using my newly built deadlift platform!  The polyurethane was a little slick so I had to wet my socks to keep from sliding too much.

Cycle 2, Week 3 (5/3/1 - DEADLIFT DAY)

Conventional Deadlifts (pounds)
WARMUP
   130   x 5
   160   x 5
   195   x 3

WORK SETS
   240   x 5
   275   x 3
   305   x 1 +7 (New PR rep record)  :pepper:

JOKERS
   320   x 1
   340   x 1
   355   x 0

First Set Last
   275   x 5 (was only supposed to do 3)
   240   x 1 +7

Boring But Big
   185   x 10
   185   x 10
   185   x 10
   185   x 10
   185   x 10

Hanging Leg Raises
   x15
   x15
   x15
   x15
   x15
 
http://youtu.be/I3_tsNFYRp0 (http://youtu.be/I3_tsNFYRp0)

I keep meaning to try sumo deadlifts on my boring but big sets, but keep forgetting.  I'm interested in seeing how they work for me.

I called Inzer last night, and they told me my stuff is ready for shipment.  Almost three weeks since I ordered. :-\  I purposely order a black belt since their website said they usually always have them in stock.  Should have ordered blue instead if the wait was the same.  Next week will be a deload so I won't need it until the week after.

Uploading the video of all my worksets up through the jokers now.  Once it's done I'll post it up.
Title: Re: BLKs Training Journal
Post by: tobymax on March 20, 2014, 04:17:52 PM
Nice work there, and nice platform.  That's a whole lot of deadlifting! 
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on March 20, 2014, 04:32:37 PM
I just heard back from RPS about my weight.  They said I'll compete at the weight class I weigh in at.  My cut is now officially over and I have 12 lbs to add back on in 51 days.  I'm going to love this bulk!  Sam Adams in the fridge waiting for the kids to go to bed and I'm going to eat like a king tomorrow.  I can't wait for breakfast.
Yep, that's the way it works.  You compete at the weight you weigh-in at.  If you aim for the 165's and come in at 166, you compete in the 181's.

I wish I'd caught you a few days back, to let you know the other half of the weigh-in strategy.

You've got 51 days, and were damn near 165.  In reality, you could keep your weight right there, and stop eating Thursday evening before the weigh-in.  I'm assuming you're going to do the smart things, and weigh-in Friday evening.  That 24 hour period of not eating, you'll drop 3-4lbs, and make the 165's easy.  As soon as you step off that scale, and Gene has recorded your weight, you can start eating.

Seriously, eat like you've never eaten before.  Chocolate Chip pancakes, soaked in syrup.  Bacon. Gatorade/Pedialite. Snickers bars.  a dozen whole eggs.  Keep eating for 4-5 hours straight.  If it's a big Meet, you'll be lifting on Saturday afternoon.  Keep eating moderately throughout the day.  In all seriousness, you want to put on 10-15lbs between when you weigh-in and when you step on the platform.  Hit the Preworkout, and your strength will blow up.

The only time your bodyweight matters is when you weigh in.  After that, you can gorge yourself. 

The continued effect of that, is to eat and make it to the top end of the 181's weigh in at 180, and gorge yourself up to the high 190's.  You'll PR and amaze yourself.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 20, 2014, 06:09:58 PM
I just heard back from RPS about my weight.  They said I'll compete at the weight class I weigh in at.  My cut is now officially over and I have 12 lbs to add back on in 51 days.  I'm going to love this bulk!  Sam Adams in the fridge waiting for the kids to go to bed and I'm going to eat like a king tomorrow.  I can't wait for breakfast.
Yep, that's the way it works.  You compete at the weight you weigh-in at.  If you aim for the 165's and come in at 166, you compete in the 181's.

I wish I'd caught you a few days back, to let you know the other half of the weigh-in strategy.

You've got 51 days, and were damn near 165.  In reality, you could keep your weight right there, and stop eating Thursday evening before the weigh-in.  I'm assuming you're going to do the smart things, and weigh-in Friday evening.  That 24 hour period of not eating, you'll drop 3-4lbs, and make the 165's easy.  As soon as you step off that scale, and Gene has recorded your weight, you can start eating.

Seriously, eat like you've never eaten before.  Chocolate Chip pancakes, soaked in syrup.  Bacon. Gatorade/Pedialite. Snickers bars.  a dozen whole eggs.  Keep eating for 4-5 hours straight.  If it's a big Meet, you'll be lifting on Saturday afternoon.  Keep eating moderately throughout the day.  In all seriousness, you want to put on 10-15lbs between when you weigh-in and when you step on the platform.  Hit the Preworkout, and your strength will blow up.

The only time your bodyweight matters is when you weigh in.  After that, you can gorge yourself. 

The continued effect of that, is to eat and make it to the top end of the 181's weigh in at 180, and gorge yourself up to the high 190's.  You'll PR and amaze yourself.
I was one of those lucky high school wrestlers that never had to cut weight.  I had trouble keeping it on to stay in my weight class.

I wasn't happy with the strength I was losing.  I'd rather put up big weights and come in last than win my weight class with weights less than what I've done recently.   For my first meet, I just want to get familiar and have fun.  If I come up to NY in August, I'll work on competing at that one :D  I'm still working on the wife to get that one all set.  The cutoff shouldn't be for a while.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 21, 2014, 09:07:08 AM
tons of deadz in here. Congrats on the PR
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on March 21, 2014, 10:20:55 AM
I was one of those lucky high school wrestlers that never had to cut weight.  I had trouble keeping it on to stay in my weight class.

I wasn't happy with the strength I was losing.  I'd rather put up big weights and come in last than win my weight class with weights less than what I've done recently.   For my first meet, I just want to get familiar and have fun.  If I come up to NY in August, I'll work on competing at that one :D  I'm still working on the wife to get that one all set.  The cutoff shouldn't be for a while.
That is really what it's about. Competing where you feel comfortable.  When it comes to powerlifting, Bigger = Stronger.  Choosing to build up to a Meet, will be a lot more fun, that cutting down to a weight class.

This is the first Meet where I've had to cut to make the 242's.

NY, will be fun.  As for the Missus, she'll be in good company with all of our ladies.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 21, 2014, 01:37:55 PM
Days 'til competition:  43

Last day before next week's deload.  I'm hoping my knee stops bothering me with the rest.

Cycle 2, Week 3 (5/3/1 - PRESS DAY)

Press (pounds)
WARMUP
   50   x 5
   65   x 5
   75   x 3

WORK SETS
   95   x 5
   110   x 3
   120   x 1 +5

JOKERS
   125 x 1
   135 x 1
   140 x 1
   145 x 1
   150 x 0

First Set Last
   110   x 3
   95   x 1 +10

Boring But Big - 1 minute rest
   65   x 10
   65   x 10
   65   x 10
   65   x 10
   65   x 10

Chinups - Done throughout the morning
   BW x 8
   BW x 8
   BW x 8
   BW x 8
   BW x 8
Title: Re: BLKs Training Journal
Post by: taylor9569 on March 21, 2014, 03:25:44 PM
O.K. I gotta ask, what are jokers?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 21, 2014, 03:49:42 PM
O.K. I gotta ask, what are jokers?
Jokers are where after you are done your AMRAP (As Many Reps As Possible) set, you keep bumping the weight up and try to achieve your rep goal for the week.  For instance, my rep goal on the last working set was 1 rep.  So I keep adding 5% to the bar and get 1 rep each time until I reach failure.  Last week's workout the AMRAP set was 3, so after I was done that set, I added 5% to the bar and tried to get 3 reps.  Keep going until you can't hit the rep goal.  It's just another way to add more volume and push heavier stuff.  Wendler introduced the method in the Beyond 5/3/1.  I like them because it really pushes me to go heavier.
Title: Re: BLKs Training Journal
Post by: rangerNY on March 23, 2014, 01:52:26 PM
NY, will be fun....

Where in NY and when?  I've never been to a powerlifting meet before. 

Apologies to BLK for hijacking your journal for a post or two.  ;)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 23, 2014, 01:58:14 PM
NY, will be fun....


Where in NY and when?  I've never been to a powerlifting meet before. 

Apologies to BLK for hijacking your journal for a post or two.  ;)

No worries.  It's in Rochester.
http://www.iron-sanctuary.com/forums/index.php?topic=1357.0 (http://www.iron-sanctuary.com/forums/index.php?topic=1357.0)
Title: Re: BLKs Training Journal
Post by: rangerNY on March 23, 2014, 01:59:37 PM
No worries.  It's in Rochester.
[url]http://www.iron-sanctuary.com/forums/index.php?topic=1357.0[/url] ([url]http://www.iron-sanctuary.com/forums/index.php?topic=1357.0[/url])


Yup.  Found it.  Also found an IPA meet like 20 minutes from me in May.  Definitely gonna check that out.

Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 24, 2014, 02:46:43 PM
Nothin' to see here.  On deload so weights are small and volume non-existent.  Just loggin' for historical logging.

Cycle 2, Week 4  (DELOAD - SQUAT DAY)
Today's weight:  174.2
Lowbar Squats (pounds):
   Warmups:
   45 x 10
   45 x 10
   115 x 5
   145 x 5
   175 x 3

BBB Squats w/ 1 minute rest:
   115 x 10
   115 x 10
   115 x 10
   115 x 10
   115 x 10

Leg Curls
   65 x 10
   65 x 10
   65 x 10
   65 x 10
   65 x 10
Title: Re: BLKs Training Journal
Post by: sakustoms on March 25, 2014, 07:03:33 AM
You've got more self control than me. I had a hard time deloading properly. lol
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 25, 2014, 03:01:48 PM
Continuing the deload...  :-\

Cycle 2, Week 4  (DELOAD - BENCH DAY)
Bench (pounds):
   Warmups:
   45 x 10
   45 x 10
   95 x 5
   110 x 5
   135 x 3

BBB Bench w/ 1 minute rest, slow eccentric, pause, & fast concentric: (I gotta make something harder :) )
   95 x 10
   95 x 10
   95 x 10
   95 x 10
   95 x 10

DB Row (slow reps w/ alternating/no rest):
   50 x 10
   50 x 10
   40 x 10
   40 x 10

Rest day tomorrow (like I need it), then deload deads on Thursday.  I have to trust that the deload will make me stronger for cycle 3.
Title: Re: BLKs Training Journal
Post by: Daniel0636 on March 25, 2014, 04:03:57 PM
You've got more self control than me. I had a hard time deloading properly. lol

This^
 
I'm glad I don't have to deload on Starting Strength. Nice work BLK!
Title: Re: BLKs Training Journal
Post by: sakustoms on March 25, 2014, 08:41:43 PM
Continuing the deload...  :-\

Cycle 2, Week 4  (DELOAD - BENCH DAY)
Bench (pounds):
   Warmups:
   45 x 10
   45 x 10
   95 x 5
   110 x 5
   135 x 3

BBB Bench w/ 1 minute rest, slow eccentric, pause, & fast concentric: (I gotta make something harder :) )
   95 x 10
   95 x 10
   95 x 10
   95 x 10
   95 x 10

DB Row (slow reps w/ alternating/no rest):
   50 x 10
   50 x 10
   40 x 10
   40 x 10

Rest day tomorrow (like I need it), then deload deads on Thursday.  I have to trust that the deload will make me stronger for cycle 3.

Don't be an overachiever. ;)  :jester:

I actually did manage to deload my deads so we'll see what happens this week.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 27, 2014, 11:56:09 AM
37 days 'til competition

Gave a go at sumo deadlifts.  I like them as I feel more glutes.  I'll keep them in for BBB sets for now.

Continuing the deload...  :-\

Cycle 2, Week 4  (DELOAD - DEADLIFT DAY)
Weight:  178!
Conventional Deadlift (pounds):
   Warmups/worksets:
   135 x 5
   160 x 5
   195 x 5

BBB Sumo Deadlift w/ 1 minute rest
   135 x 10
   135 x 10
   135 x 10
   135 x 10
   135 x 10

Too lazy for accessory work right now.  I'll hit up some hanging leg raises and ab wheel tonight.

Tomorrow:  deloaded press day...
Title: Re: BLKs Training Journal
Post by: sakustoms on March 27, 2014, 01:04:42 PM
You'll be thankful for the deload next week when you're hitting all types of PR's.
Title: Re: BLKs Training Journal
Post by: taylor9569 on March 27, 2014, 02:53:17 PM
Never done a deload I just haven't got enough self control  :-\
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 27, 2014, 04:47:21 PM
Oh my F'ING God!  My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting.  NO F'ING BUCKLE!  They forgot to put the F'ing buckle in the box!  I just called and gave them hell about it.  The woman promised to get a buckle out by UPS today.  I guess I'll end up going another damn week without using the belt that I need to use in competition.  Ucking lovely.

/rant
Title: Re: BLKs Training Journal
Post by: sakustoms on March 27, 2014, 09:51:57 PM
Oh my F'ING God!  My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting.  NO F'ING BUCKLE!  They forgot to put the F'ing buckle in the box!  I just called and gave them hell about it.  The woman promised to get a buckle out by UPS today.  I guess I'll end up going another damn week without using the belt that I need to use in competition.  Ucking lovely.

/rant

What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected.  :-\
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 27, 2014, 09:57:59 PM
Oh my F'ING God!  My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting.  NO F'ING BUCKLE!  They forgot to put the F'ing buckle in the box!  I just called and gave them hell about it.  The woman promised to get a buckle out by UPS today.  I guess I'll end up going another damn week without using the belt that I need to use in competition.  Ucking lovely.

/rant

What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected.  :-\
It was a lever belt without a lever.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 27, 2014, 10:19:40 PM
Oh my F'ING God!  My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting.  NO F'ING BUCKLE!  They forgot to put the F'ing buckle in the box!  I just called and gave them hell about it.  The woman promised to get a buckle out by UPS today.  I guess I'll end up going another damn week without using the belt that I need to use in competition.  Ucking lovely.

/rant

What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected.  :-\
It was a lever belt without a lever.

Ah, I looked at their site and it looked like the levers were permanently attached from the factory.  :doh:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 27, 2014, 10:25:31 PM
Oh my F'ING God!  My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting.  NO F'ING BUCKLE!  They forgot to put the F'ing buckle in the box!  I just called and gave them hell about it.  The woman promised to get a buckle out by UPS today.  I guess I'll end up going another damn week without using the belt that I need to use in competition.  Ucking lovely.

/rant


What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected.  :-\

It was a lever belt without a lever.


Ah, I looked at their site and it looked like the levers were permanently attached from the factory.  :doh:

They bolt on so they can be adjusted.  Wouldn't have been a big deal if I got the damn thing in a reasonable time period.  I'm kinda pissed that I got their singlet with the big giant Inzer logo on it.  I'm thinking of getting a new one so I don't give them free advertising.  Maybe I'll go with this one...


(http://www.bluechipwrestling.com/Assets/ProductImages/Back_Pug_9562800_L.jpg)
Title: Re: BLKs Training Journal
Post by: sakustoms on March 27, 2014, 10:28:16 PM
Oh my F'ING God!  My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting.  NO F'ING BUCKLE!  They forgot to put the F'ing buckle in the box!  I just called and gave them hell about it.  The woman promised to get a buckle out by UPS today.  I guess I'll end up going another damn week without using the belt that I need to use in competition.  Ucking lovely.

/rant


What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected.  :-\

It was a lever belt without a lever.


Ah, I looked at their site and it looked like the levers were permanently attached from the factory.  :doh:

They bolt on so they can be adjusted.  Wouldn't have been a big deal if I got the damn thing in a reasonable time period.  I'm kinda pissed that I got their singlet with the big giant Inzer logo on it.  I'm thinking of getting a new one so I don't give them free advertising.  Maybe I'll go with this one...


([url]http://www.bluechipwrestling.com/Assets/ProductImages/Back_Pug_9562800_L.jpg[/url])


Or maybe just a solid color would suffice. nomsayin?  :biggrinjester:
Title: Re: BLKs Training Journal
Post by: doughnutgut on March 28, 2014, 05:14:43 AM
All i seem to hear is how bad delivery is with inzer.

Nice choice in singlet. Srs. different.

Wonderpug.
Title: Re: BLKs Training Journal
Post by: Nuh on March 28, 2014, 10:34:15 AM
LOL @ the pug!

Maybe one of these would work as well. More room so maybe it won't feel to constricting...



(http://i1055.photobucket.com/albums/s513/danap3681/Mobile%20Uploads/thCAXCDXDQ.jpg) (http://s1055.photobucket.com/user/danap3681/media/Mobile%20Uploads/thCAXCDXDQ.jpg.html)



 :o
Title: Re: BLKs Training Journal
Post by: rangerNY on March 28, 2014, 11:52:42 AM
What has been seen cannot be un-seen.

You are the 4th - 5th person in the last few months I've heard Inzer complaints from.  Good stuff, badly managed.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 28, 2014, 12:08:11 PM
36 days until competition

Last day of deload!

Cycle 2, Week 4  (DELOAD - PRESS DAY)
Weight:  178
Press (pounds):
   Warmups/worksets:
   50 x 5
   55 x 5
   65 x 5
   75 x 5

BBB Press w/ 1 minute rest
   50 x 10
   50 x 10
   50 x 10
   50 x 10
   50 x 10

No accessory work today.  Rest up over the weekend for beginning of cycle on Monday starting with squat day.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 29, 2014, 08:23:15 AM
 :woot:

Deload over, time to start killing those PR's.  8)
Title: Re: BLKs Training Journal
Post by: Daniel0636 on March 29, 2014, 02:32:28 PM
Looks like a solid deload week :)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 31, 2014, 03:11:44 PM
33 days 'til competition

Deload in the rearview mirror, I headed to the gym to get stuff done for a change.  I didn't break any PRs, but I felt really good about my form and depth.  I missed a PR by one rep and will have another shot at the same weight next week since I'll be repeating this 5/5/5 week to line up with my competition better.  Plan is to line my next deload up with the week prior to the meet so this cycle will go 5/5/5, 5/5/5, 3/3/3, 5/3/1.

Cycle 2, Week 4  (5/5/5 - SQUAT DAY)
Weight:  177 (gotta get DA's secret water recipe.  165 may be possible ;) )
Lowbar Squatz (pounds):
   Warmups
   45 x 10
   45 x 10
   120 x 5
   150 x 5
   180 x 3
   Worksets:
   195 x 5
   225 x 5
   255 x 5 +3
   275 x 5 (Joker) - 2 more than I was able to do on my 1+ set 2 weeks ago!
   225 x 5 (FSL)
   195 x 5+ 7 (FSL)

BBB Squat - slow, grinding 3/4 squats but only the bottom part (no locking legs).  These freakin' burned like mad
   150 x 10
   150 x 10
   150 x 10
   150 x 10
   150 x 8

I hobbled out of the gym, drove home, and did SLDLs for the first time in half a year.  Last time I did them I pulled a hammy so I stayed light and really tried stretching them out.

SLDL
   95 x 10
   95 x 10
   95 x 10
   95 x 10
   95 x 10

Tonight will be a lot of stretching again, foam rolling, and I still have to get my 40 chinups in for the day.

Tomorrow, BENCH DAY
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 01, 2014, 03:30:46 PM
32 DAYS 'TIL COMPETITION

My Inzer lever showed up today so I finally have a belt to use for squatz and deadz.  I came home after doing bench and found it on my doorstep.  I put it together and got a rough idea of the tightness and used it for a few sets of rows.  I'll put it to good use on Thursday for deadz.  I'm interested in seeing if it boosts any weights for me.

Cycle 2, Week 4  (5/5/5 - BENCH DAY)
Weight:  177
Bench - paused (pounds):
   Warmups
   45 x 10
   45 x 10
   95 x 5
   115 x 5
   135 x 3
   Worksets:
   150 x 5
   170 x 5
   195 x 5 +3 - PR record by 0.01 lbs  :S
   170 x 5 (FSL)
   150 x 5+ 7 (FSL)

BBB Bench
   115 x 10
   115 x 10
   115 x 8
   115 x 10
   115 x 8

Pendlay Rows
   95 x 10
   135 x 10
   135 x 10
   135 x 10
   135 x 10

Tomorrow, rest.  Thursday, DEADZ
Title: Re: BLKs Training Journal
Post by: sakustoms on April 02, 2014, 06:47:01 AM
Those are a couple of great workouts. Congrats on the bench PR. We'll take them where we can get them.  :biggrinjester:

Definitely killing those squats. I'm sure you'll do great in the comp. :thumbsup:
Title: Re: BLKs Training Journal
Post by: Daniel0636 on April 02, 2014, 08:22:10 AM
Nice bench PR! They all count :)
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 02, 2014, 09:24:14 AM
Definitely making progress!

One month out, and you're damn near there.

Keep pushing!
Title: Re: BLKs Training Journal
Post by: taylor9569 on April 02, 2014, 10:08:47 AM
A PR is a PR be it 1lb or 100lbs good stuff  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 03, 2014, 04:17:44 PM
30 Days 'til competition
I tried using my new belt today, and didn't like the way it felt for deadlifting.  It just felt awkward so it looks like I'll have to wait 'til squat day to put it t use.  Deadz felt pretty good today, but I hate high-repping these things.  The only reason I pushed to 12 was to make sure I had a rep record today.  I think I'm going to add another 10lbs to my training max for the rest of this cycle.  Back and forearms are now fully exhausted.

Cycle 2, Week 4  (5/5/5 - DEADLIFT DAY)
Weight:  17?
Conventional Deadlift (pounds):
   Warmups
   135 x 5
   135 x 5
   165 x 5
   195 x 3
   Worksets:
   215 x 5
   245 x 5
   280 x 5 +7 -  PR w/ 12 reps :pepper:
   315 x 5 (Joker)
   245 x 5 (FSL)
   215 x 5+ 7 (FSL)

BBB Sumo Deadlift
   165 x 10
   165 x 10
   165 x 10
   165 x 10
   165 x 10

Hanging Leg Raises
   x 15
   x 15
   x 15
   x 12
   x 12

Tomorrow, PRESS
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 03, 2014, 04:44:37 PM
When I got my new belt, a 13mm Brahma Lever belt from Titan, it took me a few months to get used to it.  If it's a 10mm belt, it'll loosen up quickly and feel more comfortable, than if it is a 13mm.

I will note, that I tend to wear mine slightly different for Deads, Squat and Bench.

it'll feel awkward the first few times, as it's forcing you into a new position when you Dead.  Stick with it, and in a few weeks, it'll be better.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 03, 2014, 05:12:37 PM
When I got my new belt, a 13mm Brahma Lever belt from Titan, it took me a few months to get used to it.  If it's a 10mm belt, it'll loosen up quickly and feel more comfortable, than if it is a 13mm.

I will note, that I tend to wear mine slightly different for Deads, Squat and Bench.

it'll feel awkward the first few times, as it's forcing you into a new position when you Dead.  Stick with it, and in a few weeks, it'll be better.
by "new position", I guess that is the correct position.  :D  I'll give it another shot next week.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 03, 2014, 08:34:56 PM
Awesome job on the PR. My + set next week is the 1+ so I'm hoping to get at least 2 at 325.

Comp will be here before you know it. Hopefully that belt works out for you after all you went through to get it.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 03, 2014, 09:16:18 PM
When I got my new belt, a 13mm Brahma Lever belt from Titan, it took me a few months to get used to it.  If it's a 10mm belt, it'll loosen up quickly and feel more comfortable, than if it is a 13mm.

I will note, that I tend to wear mine slightly different for Deads, Squat and Bench.

it'll feel awkward the first few times, as it's forcing you into a new position when you Dead.  Stick with it, and in a few weeks, it'll be better.
Oh yeah, I had a slight moment of panic with that belt today too.  Actually, it was about 30 minutes of panic.  I should have done my research about the tight holes for the lever.  I put it on and couldn't get it off for at least 30 minutes.  I was going through my toolbox looking for stuff to help me pry that SoB off.  finally got it off and reamed out the holes a bit with a fat screwdriver to open the holes up a tad more.

 :banghead:

I just came back up from the basement after working with just the 135 for a while with the belt on.  Still awkward feeling, but it was getting more comfortable.

Awesome job on the PR. My + set next week is the 1+ so I'm hoping to get at least 2 at 325.

Comp will be here before you know it. Hopefully that belt works out for you after all you went through to get it.
I posted up in your thread, but if you got 315 for 6, I think you can get 325 for 5 next week.  That 405 is around the corner for you and you'll be repping that weight by the end of the year.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 03, 2014, 09:32:22 PM
Thanks man. I'm gonna give it hell.
Title: Re: BLKs Training Journal
Post by: Daniel0636 on April 04, 2014, 09:10:47 AM
Great deadlift PR BLK, 12 reps is crazy!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 04, 2014, 03:15:34 PM
29 Days 'til competition

I had an idea this morning before my workout.  I have an extra week to fill up prior to my meet.  I was going to repeat this week next week and do the 5/5/5 again.  I think I might just work up some heavy singles instead for each day except for press day.  I'm interested in seeing what I can lift without gassing myself out on the max sets and it'll give me an idea of what my openers should be.

Cycle 2, Week 4  (5/5/5 - PRESS DAY)
Weight:  178
Press (pounds):
   Warmups
   45 x 10
   45 x 10
   55 x 5
   65 x 5
   80 x 3
   Worksets:
   85 x 5
   100 x 5
   115 x 5 +4.5 - I tried hard for that 10th rep, but couldn't get it for the PR.  Instead, it's a tie with 9 reps at that weight.
   125 x 4 (Joker)
   100 x 5 (FSL)
   85 x 5 +8 (FSL)

BBB Press
   85 x 10
   85 x 10
   85 x 10
   85 x 10
   85 x 10

Skullcrushers
   65 x 10
   65 x 10
   65 x 10

Face Pulls - first time doing these
   30 x 10
   40 x 10
   50 x 10

Chinups
   x 8
   x 8
   x 8
   x 8
   x 8


SQUATZ on Monday
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 04, 2014, 03:48:54 PM
That's really a good choice.

Check all your openers a few weeks before the Meet.  It'll help sort your mind and you won't second guess your decisions.
Title: Re: BLKs Training Journal
Post by: Daniel0636 on April 06, 2014, 11:46:54 AM
Sounds like a good idea, can't wait to see what your openers will be :)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 07, 2014, 07:33:35 PM
26 days 'til competition
Today didn't go as planned.  I got a bunch of meetings dumped on me from work that were so spread out the only way I'd be able to make it to the gym would be after work.  Then of course that last meeting had to go an hour past schedule and finish up right during rush hour in the rain.  I had kind of chalked it up to a lost day but then got the brilliant idea to swap the squats for deads today since I could do those at home.

Today I tried a wider stance.  Didn't go as heavy as I wanted, but as heavy as I could.

Conventional Deadz
   Warmups:
   135 x 5
   135 x 5
   185 x 3

   Singles:
   225 x 1
   275 x 1
   315 x 1
   335 x 1
   365 x 1
   385 x 0
   375 x 0

http://youtu.be/3MGC42izG3I (http://youtu.be/3MGC42izG3I)
Title: Re: BLKs Training Journal
Post by: sakustoms on April 07, 2014, 07:51:33 PM
Nice heavy singles. 365  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 08, 2014, 03:15:48 PM
25 days 'til competition

Max Bench Day
Bench Press
   Warmups:
    45 x 10
    45 x 10
   140 x 5
   165 x 3
   
   Singles: - all paused
   190 x 1
   215 x 1
   235 x 1
   245 x 1

I was really happy with that 245 bench.  It meshes right up with my 1RM calculations from my max sets on the 5/3/1 program.  My likely opening bench will for 225.  Hopefully my final will be for 250 depending on how that goes.

I wasn't happy at all with my deadlifts yesterday so if anyone has any form tips that might help in a short period of time, please let me know.  I only have 2 more training sessions left for them so form will likely be the only way to improve my pulls.  As of now, deadlift opener will probably be 350.

Tomorrow off, Thursday or Friday max squatz.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 08, 2014, 07:16:41 PM
Nice heavy singles, especially paused. Wish I could give you tips on DL but you're past my max already. Post up something in the PL section.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 10, 2014, 03:37:29 PM
23 days 'til competition

Once I got to my RAW max, I used my new wraps to push the weight a little heavier.  Those Inzer F'ers are tight!  I'm still counting the SBD sleeves as raw since I don't think they add much at all to the lift.  I just want my knees from getting more f'ed up than they are before the meet so I'm not taking them off for training.  My opener will be far below what I was able to do today.

Max Squat Day
Low-bar squatz
   Warmups:
   45 x 10
   45 x 10
   135 x 5
   165 x 5
   195 x 3

   Singles with sleeves
   230 x 1
   280 x 1
   295 x 1
   315 x 1
   330 x 1 (depth was questionable)
   345 x 1 (wraps)
   365 x 0 (wraps)

http://youtu.be/-y04UTmndJU (http://youtu.be/-y04UTmndJU)

300 will be my likely opener and work up to 340-50ish.

That puts my openers at 300/225/350 for a 875 total.  My final total will most likely be far from my hopes of breaking into the 1000lb club this meet.  I'd need a 350/250/400 to get there and I'm far off those numbers on squats and deads with a questionable gym squat of 330 and piss-poor 365 pull.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 10, 2014, 04:32:15 PM
Here's a few things you're not figuring into the Meet equation. One, the excitement of the day, can be a wicked adrenaline boost.  Properly contained and utilized, you'll smash PR's.  Ask Flex, in Augugst he warmed up for his Deads and said that 405 felt heavy as hell, and he didn't think his opener would even happen.  He wandered around, psyched up, and pulled everything he had. 495 warm-up sailed off the floor, and he pulled 575 for a final.  Adrenaline!

Two, you're going to be fully rested, carb loaded, and PWO overloaded.

Go in with focus on your openers, and your commands. I'd take a few minutes in the upcoming weeks and time yourself how long it takes to wrap your knees.  Given most Meets, it takes about 1min 20 seconds between lifters. So, if it takes 3 minutes to wrap your knees, you start when you're in the Hole, and there's a lifter on the platform, and one on Deck.

You'll blast PR's and be damn close to that 1000lbs.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 10, 2014, 04:49:17 PM
I was thinking about the adrenaline rush the other day.  That'd be really cool if it helped me get to 1000lbs.  I wish there were powerlifters in my gym so they could do the commands for me.  I go through them in my head for squat and bench.  I figure deadlifts are a no brainer so I just pull and hold. 

I used the wraps so I could get more used to the weight just being on my shoulders.  The other thing I did today that was a first was I flipped the bar around so I wasn't looking in the mirror.  I was able to block out all the distractions in front of me from unracking to racking.  I just picked a point and concentrated thinking SQUAT, back, back back, back, UP.  Back makes me remember to sit back and not just thinking about the bar going lower.  All was well until some woman in tight leotards decided to put a bench 4' in front of my rack to do lying dumbbell tricep extensions.  She wasn't all that attractive, but she had a nice bottom half.  Just the right amount of plumpness and was right in line with the spot I was concentrating on :P
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 10, 2014, 04:59:22 PM
  Just the right amount of plumpness and was right in line with the spot I was concentrating on :P

I like to think of it as a natural test booster  ;)

Title: Re: BLKs Training Journal
Post by: Daniel0636 on April 10, 2014, 05:18:01 PM
Just the right amount of plumpness and was right in line with the spot I was concentrating on :P

Lol! this made made laugh  ;D

Squatting without a mirror sounds like I good idea. Something I should probably do myself because I find it weird atm...
Title: Re: BLKs Training Journal
Post by: rangerNY on April 10, 2014, 08:55:24 PM
I am loving this journal.  All kinds of good stuff going on.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 10, 2014, 09:11:52 PM
Moving some serious weights. You'll kill it at the comp.  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 11, 2014, 02:59:43 PM
22 days 'til competition

Not much going on today.  I was scheduled to be off until next week, but still felt pretty fresh so I did some form work for deadlifts.  I played around with different feet positions and pre-lift hip-height.  I filmed them all and just finished looking at them.  They all seem pretty good, but I need to keep a mental checklist in mind because my head is all over the place from one lift to another.  I'm standing closer to the bar now and not squatting down as low.  I only worked up to a low 225 so I won't really know if the changes help or not until next deadlift day on Thursday.  I also wore my singlet for the first time.  I now know where that 10lbs I gained in the last few weeks went.  Right to my gut!

http://youtu.be/OUAobSnZ94c (http://youtu.be/OUAobSnZ94c)
Title: Re: BLKs Training Journal
Post by: sakustoms on April 11, 2014, 05:07:44 PM
Looked good. How does it feel to lift in the singlet?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 11, 2014, 05:40:55 PM
How does it feel to lift in the singlet?
Like Borat. :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 11, 2014, 09:04:35 PM
Great.  I won't have anyone with me for my meet.  My wife comes back after a 2 week training thing for work the day before and wants to spend the time with the kids and my parents are going out of town that weekend.  I won't have anyone to do video for my first meet.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 12, 2014, 07:30:41 AM
Great.  I won't have anyone with me for my meet.  My wife comes back after a 2 week training thing for work the day before and wants to spend the time with the kids and my parents are going out of town that weekend.  I won't have anyone to do video for my first meet.

I wouldn't sweat the video part. I'm sure there will be more than enough IS folks there willing to help you.

And Borat??? Just NO.  :doh:
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 12, 2014, 08:14:14 AM
Great.  I won't have anyone with me for my meet.  My wife comes back after a 2 week training thing for work the day before and wants to spend the time with the kids and my parents are going out of town that weekend.  I won't have anyone to do video for my first meet.
I wouldn't sweat the video part. I'm sure there will be more than enough IS folks there willing to help you.
How many are making the trip to cheer him on?  6 hours + is a long ass drive for me.

BLK they should post the roster in the next two weeks. Keep an eye on the RPS website and it'll give you a break down of whether you're a morning or evening lifter.

Keep your head about you at the Meet, the nice thing about going solo, is that you don't have to fret about anyone else.  The bad part, is that you're solo.

My first Meet, I didn't know anyone either.  No videos, but luckily a few photos showed up.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 12, 2014, 09:03:50 PM
Great.  I won't have anyone with me for my meet.  My wife comes back after a 2 week training thing for work the day before and wants to spend the time with the kids and my parents are going out of town that weekend.  I won't have anyone to do video for my first meet.
I wouldn't sweat the video part. I'm sure there will be more than enough IS folks there willing to help you.
How many are making the trip to cheer him on?  6 hours + is a long ass drive for me.

BLK they should post the roster in the next two weeks. Keep an eye on the RPS website and it'll give you a break down of whether you're a morning or evening lifter.

Keep your head about you at the Meet, the nice thing about going solo, is that you don't have to fret about anyone else.  The bad part, is that you're solo.

My first Meet, I didn't know anyone either.  No videos, but luckily a few photos showed up.

My bad. I forgot this was a different meet than the August meet. Duh!!!! But I'm sure someone will still be willing to help with vids.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 14, 2014, 12:39:13 PM
19 days 'til competition

Meh.  I wasn't quite feeling it today but I trudged through.  Today was supposed to be squat day, but wife is out of town and I have a kid off school for spring break.  So I did deadlifts on Monday for the second straight week at home.

Cycle 3, Week 2 (3/3/3 DEADLIFT DAY)
weight: No clue

Conventional Deadz
   Warmups:
   135 x 5
   135 x 5
   170 x 5
   205 x 3

   Worksets:
   270 x 3
   285 x 3
   305 x 3 +5
   
   Jokers:
   320 x 3
   335 x 1  :-\

BBB Sumo Deadlifts
   170 x 10
   170 x 10
   170 x 10
   170 x 10
   170 x 10

Tomorrow:  Bench Day
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 15, 2014, 05:18:10 PM
18 days 'til competition

Bench day postponed :banghead:
Was on my way to the gym and got a call from the wife saying one of the girls was sick so I had to pick the other up from daycare.  I was literally 5 minutes away.  I'm thinking of pulling the trigger on a power rack sooner rather than later.

I'll try to get the benching in tomorrow, squats Thursday, press on Saturday.
Title: Re: BLKs Training Journal
Post by: Bando on April 15, 2014, 09:05:29 PM
Happens. Extra day of rest never killed anyone.

Taking care of a sick kid also boosts test levels.  :)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 16, 2014, 02:56:00 PM
Happens. Extra day of rest never killed anyone.

Taking care of a sick kid also boosts test levels.  :)
By the time I got home you'd never guess that kid was sick.  She was bouncing off the walls.  Sick kids may boost test, but kids in general drain energy :)

17 days 'til competition

Cycle 3, week 2 (3/3/3 BENCH DAY
weight:  178.8 (feelin' plump lately)

Bench Press - paused reps
   Warmups:
   45 x 10
   45 x 10
   95 x 5
   115 x 5
   135 x 3

   Worksets:
   180 x 3
   195 x 3
   205 x 3 +3  (needed 7 for a PR, got 6)

   Jokers:
   215 x 3

   First-Set-Last
   195 x 3
   180 x 8

BBB Bench Press - paused and slow negs
   115 x 10
   115 x 10
   115 x 10
   115 x 10
   115 x 10

Chest was toast after all those sets

Pendlay Rows
   135 x 10
   135 x 10
   145 x 10
   145 x 10
   145 x 10
Title: Re: BLKs Training Journal
Post by: Little Tim on April 16, 2014, 10:17:00 PM
Slow negs seem to always kill me. 

I predict sore boobies in your future.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 16, 2014, 11:39:40 PM
Slow negs seem to always kill me. 

I predict sore boobies in your future.
Probably since I pretty much took last week off for max singles.  This is more volume than I've had for a while.  I have been having better luck staying tight with slow negatives.  Sounds weird, but if I let the bar drop, I lose all that tightness that is used to press the bar back up.  I have been doing paused reps since deciding on powerlifting, but the slow negs I  started concentrating on last week and they felt good.  I felt much more powerful out of the bottom.

Once my cage shows up, I'll be able to get videos of all my lifts for critique.  It is shipping on the 18th so I hope to have it by Monday or Tuesday and installed by the end of next week.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 17, 2014, 05:19:17 PM

I have been doing paused reps since deciding on powerlifting, but the slow negs I  started concentrating on last week and they felt good.  I felt much more powerful out of the bottom.

I went back a little through your journal, but not too far....have you tried floor presses?  Or I do a variation and bench in a cage and set the safeties so the bar is as close to my chest as possible and start the press with the BB sitting on the safeties and then explode off the bottom and pretty much drop the bar for the negative so I'm only working on the press.  That helped me a lot to build up strength to explode out of the hole. 
Title: Re: BLKs Training Journal
Post by: piperdown on April 17, 2014, 05:44:35 PM
never tried the joker sets....it has me thinking.....
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 17, 2014, 05:59:53 PM
never tried the joker sets....it has me thinking.....

jokers?...unaware
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 17, 2014, 06:04:53 PM

I have been doing paused reps since deciding on powerlifting, but the slow negs I  started concentrating on last week and they felt good.  I felt much more powerful out of the bottom.

I went back a little through your journal, but not too far....have you tried floor presses?  Or I do a variation and bench in a cage and set the safeties so the bar is as close to my chest as possible and start the press with the BB sitting on the safeties and then explode off the bottom and pretty much drop the bar for the negative so I'm only working on the press.  That helped me a lot to build up strength to explode out of the hole.
I've not tried them yet, but will be able to when my rack shows up.  There's only one power rack at my gym and they don't have the bench that belongs in there.  There's a metal strip going down the middle so the other benches wobble.  I don't know why they don't just remove the strip since it serves no purpose.  UPS picked up my rack this morning from Rogue so I should have it soon.

Jokers are a 5/3/1 thing.  Once you're done your As Many Reps As Possible (AMRAP), keep increasing the weight until you can't get the required minimum reps.  It adds a little more volume.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 17, 2014, 09:06:50 PM
Oh yeah.  I just checked the tracking number for my rack.

Estimated Delivery:
Friday, 04/18/2014, By End of Day

Hell yeah!
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 18, 2014, 08:58:49 AM
I've not tried them yet, but will be able to when my rack shows up.  There's only one power rack at my gym and they don't have the bench that belongs in there.  There's a metal strip going down the middle so the other benches wobble.  I don't know why they don't just remove the strip since it serves no purpose.  UPS picked up my rack this morning from Rogue so I should have it soon.

Jokers are a 5/3/1 thing.  Once you're done your As Many Reps As Possible (AMRAP), keep increasing the weight until you can't get the required minimum reps.  It adds a little more volume.


ahhhh..cool,  Enjoy your rack!!  Maybe one day I'll have some room for one in my house (perhaps after the kids go off to college. 

Thanks for the info on the Jokers,   I may have to give 5/3/1 a try after I'm done with my current program.
Title: Re: BLKs Training Journal
Post by: rangerNY on April 18, 2014, 09:35:15 AM
Good bench tips. It's my slowest progressing lift so I'm gonna mess with the slow negs on my lighter bench day to see what happens. Jealous of your new cage. Enjoy it!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 18, 2014, 03:59:46 PM
15 Days 'til Competition

Dang... UPS will deliver my rack on Tuesday.  The estimated delivery was for arrival at the freight depot.

After getting the schedule call, I grabbed my bag and headed to the gym for some squatz.  I wasn't really ready for the workout as I didn't have eggs for breakfast and only a shake.  Not to mention I was expecting to be putting a rack together and not lifting today.  Better that I squat than wrench.  At least I got 9 hours of good sleep last night.  Those nights are rare for me.

Cycle 3, Week 2 (3/3/3 SQUAT DAY)

Low-bar Squatz
   Warmups:
   45 x 10
   45 x 10
   120 x 5
   150 x 5
   180 x 3

   Worksets:
   240 x 3
   255 x 3
   275 x 3 +3

   Jokers:
   285 x 3
   295 x 3
   315 x 3 (wraps)
   330 x 3 (wraps)

   First Set Last
   255 x 3
   240 x 8

BBB Low-bar Squatz w/ 60-90 sec rest
   150 x 10
   150 x 10
   150 x 10
   150 x 10
   150 x 10

SLDL
   135 x 10
   135 x 10
   135 x 10
   135 x 10
   135 x 10

Session felt good and my legs are wore the F out now.  I did the wobble walk out of the gym.

Tomorrow:  3/3/3 PRESS DAY
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 19, 2014, 04:02:34 PM
14 Days 'til Competition

Cycle 3, Week 2 (3/3/3 PRESS DAY)

Press
   Warmups:
   45 x 10
   45 x 10
   55 x 5
   65 x 5
   80 x 3

   Worksets:
   105 x 3
   115 x 3
   120 x 3 +5 - There's a PR  :)

   Jokers:
   125 x 3
   130 x 3
   140 x 1

   First Set Last
   115 x 3
   105 x 8

BBB Press w/ 60 sec rest
   65 x 10
   65 x 10
   65 x 10
   65 x 7
   65 x 7

Wide-Grip Pulldowns
   85 x 10
   100 x 10
   115 x 10

Next week:  5/3/1 Week
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 20, 2014, 01:49:32 AM
Shit.
Just.
Got.
Real.

Roster is posted.

http://meets.revolutionpowerlifting.com/2014/05/03/2014-mid-atlantic-state-championships-and-military-nationals/ (http://meets.revolutionpowerlifting.com/2014/05/03/2014-mid-atlantic-state-championships-and-military-nationals/)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 20, 2014, 08:09:34 AM
There's nobody else in my division for 40-44.
Title: Re: BLKs Training Journal
Post by: doughnutgut on April 20, 2014, 08:30:07 AM
First off. Nice Pr.

Second. Cant weight for the report on your meet. Really can not weight to actually do one of these myself once i have a half decent total on the big 3.

Strange but seeing you guys all paid up and doing them just makes me want it even more. Seriously makes me fired up lol.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 20, 2014, 08:46:34 AM
First off. Nice Pr.

Second. Cant weight for the report on your meet. Really can not weight to actually do one of these myself once i have a half decent total on the big 3.

Strange but seeing you guys all paid up and doing them just makes me want it even more. Seriously makes me fired up lol.
Thanks man.  This week coming up is going to be challenging.  Wife leaves tomorrow for 2 weeks so I'll be single dad juggling work, lifting, and taking care o my girls with no help leading up to the meet. 

I don't think you really need to wait until your numbers come up.  Chances are, you'll never be happy and always want more, more more.  Just find a local comp, sign up, and get some experience.   I spectated my first competition and drove home kinda mad I didn't compete in that one.  There were some big weights being moved, but it would have been worth competing in it.

Their thread over on BB got me fired up to compete.  I was on my cut at the time so I finished that before switching my program up.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 20, 2014, 09:30:23 PM
There's nobody else in my division for 40-44.
That does happen.  It happens to me often.  Nothing to worry about.  You're in this first one for you.  At the end of the day, you'll have a notch in your belt, that is your limit.  You will know exactly where you stand.  No If's, And's or But's.  You will know.

That's why I do it.

Now, to give you some incentive.  Current records for the Mid-Atlantic States for your division are 385/250/505 - 1140
The Squat is going to be damn close. If you were hitting 330x3, figuring in the Meet day excitement, and the energy level, I think you're going to be damn close.  370/375. If you psyche up and really get yourself going, you might take that record.

Current bench record, is 250.  You already said you were hoping to hit that.  Looks like you'll have to aim slightly higher.  Like 255.  Again, Meet Day excitement, and the pump, if you keep your head in line, you'll take that record home.

Deads... Well... Just pull something fucking heavy.  In all honesty, looking back through your journal, I think you're going to be damn close to a 400lb pull.

Really can not wait to actually do one of these myself once i have a half decent total on the big 3.

Strange but seeing you guys all paid up and doing them just makes me want it even more. Seriously makes me fired up lol.
Stop pussy footing around, and Nut up.

Don't make me call you out like I did Flex.  It took him two years to commit and all he was thinking on the ride home, "Why didn't I do this early?" 

If you don't Step up and Do it, You Never Will.  Every time you walk into the gym, recite that.  We'll see you in August.

Thanks man.  This week coming up is going to be challenging.  Wife leaves tomorrow for 2 weeks so I'll be single dad juggling work, lifting, and taking care o my girls with no help leading up to the meet. 

I don't think you really need to wait until your numbers come up.  Chances are, you'll never be happy and always want more, more more.  Just find a local comp, sign up, and get some experience.   I spectated my first competition and drove home kinda mad I didn't compete in that one.  There were some big weights being moved, but it would have been worth competing in it.

Their thread over on BB got me fired up to compete.  I was on my cut at the time so I finished that before switching my program up.
You'll do great with the girls.  At this point, you're peaking, and your body is gearing up for the Heavy weights. That last week, spend extra time with them, and enjoy a break from the gym, rest, recover, and be a dad.  On May 3rd, be the Monster.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 20, 2014, 11:47:25 PM
Thank you for all the words of encouragement DA.  I really appreciate all the help and support you have given me in preparing for my first meet.  I look forward to competing with you and all the others in August.

It's funny how seeing no one in my division removes some pressure but also adds disappointment.  It's all good though since my worst competition is sometimes myself.  There's always a possibility of a late entry.  I was surprised at how I was able to focus with the bar facing out of the cage at my gym.  I could see everyone doing their thing and even a few watching me prepare for my lifts.  But as soon as I un-racked the bar, they all seemed to disappear to me until I re-racked the bar.  I hope I can maintain that level of focus during the meet.

That 330x3 was with wraps.  I'll be doing RAW classic for this event so I won't have that bounce from wraps.  I feel a lot of help from them but I seem to remember more when I lifted in my 20s.  For August I signed up for RAW modern.   If I can pull off a 350/250/400 I'll achieve my goal for this meet of 1000lbs.  If I miss that, I'll smash it in August. :)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 21, 2014, 12:38:56 PM
12 days 'til competition

My legs are still sore from the 21 sets of squats on Friday.  But today was deadlift day.  I know I'll probably miss tomorrows workout and I didn't want to push the schedule back two days so I did what I had to do.  I pulled.

Cycle 3, Week 3 - 5/3/1 DEADLIFT DAY
weight:  not a clue.  Probably 177-179ish

Conventional Deadlift
   Warmups:
   135 x 5
   135 x 5
   170 x 5
   205 x 3

   Worksets:
   255 x 5
   285 x 3
   320 x 1 +7!  Happy as hell with this set.  PR calculates to a 405 pull which is 13 lbs more than previous rep PR of 392 :pepper:

   Jokers
   335 x 1
   355 x 0 - The PR set really sapped my strength.  I tried twice actually and the second attempt barely got off the platform.

BBB Sumo Deadlift
   170 x 10
   170 x 10
   170 x 10
   170 x 10
   170 x 10

I'm splitting today into two workouts so I can spend a little time with the wife before I take her to the airport.  Tonight I'll get in my ab work and maybe some pullups.

Videos will be posted later tonight.  I'd like some feedback on my sumo pulls, but any tips are always appreciated.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 21, 2014, 03:16:47 PM
Congrats on your PR!!  Looking forward to your comp results
Title: Re: BLKs Training Journal
Post by: doughnutgut on April 21, 2014, 04:00:59 PM
Great lift reps there and SMASHED that pr into the sky.

Pure props mate. nice work.
Title: Re: BLKs Training Journal
Post by: piperdown on April 21, 2014, 04:07:22 PM
Fricken awesome on the PR!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 21, 2014, 05:29:35 PM
Thanks guys! 

Form started to breakdown a little on the last few reps.  Not too bad though.  I didn't review the video between sets like I usually do because I didn't have the LCD screen on the GoPro. 

Good golly my belly's huge!  Time to cut after the meet.  I'm going to shoot for 10% bf and evaluate what weight class to go for then.
http://youtu.be/1FiMtfbcIdU (http://youtu.be/1FiMtfbcIdU)

Here's video of my BBB Sumo sets with 170.  They are starting to feel much more comfortable so I may up the weight after the meet and lower the reps.
http://youtu.be/RehPUgmIBu0 (http://youtu.be/RehPUgmIBu0)
Title: Re: BLKs Training Journal
Post by: jrob69 on April 21, 2014, 05:46:54 PM
Nice pr. Looking forward to hearing your result from comp
Title: Re: BLKs Training Journal
Post by: rangerNY on April 21, 2014, 06:56:40 PM
Hell yeah!  Awesome job on the pulls. 
Title: Re: BLKs Training Journal
Post by: sakustoms on April 22, 2014, 07:32:32 AM
Vids looking good. Looks like you're ready for the comp. Are you going to take a week off beforehand?

Congrats on the DL PR. You'll be pulling that 405 in no time.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 22, 2014, 08:49:11 AM
Exciting day...power rack should be coming today right?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 22, 2014, 09:18:36 AM
Exciting day...power rack should be coming today right?
yes, it's scheduled to be here between 11am and 7pm.  Nice tight window  :S.  I'm patiently waiting in anticipation.  Last night I ordered a curl bar and some short bands for dynamic deads.  I've never done any dynamic work, but I figure if I have pegs, I may as well use them.  Chains are stupid expensive so I might rig something up from hardware store stuff later on.  I'm also looking for a 5'  30# bar that's cheap for the wife so she can do bench presses and start her with squats.  All the cheap once I found won't fit the uprights.  Before I spring for the higher priced ones I'll see how she does with the 45# bar.  My 6 year old wants me to get rings for her to hang from :D.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 22, 2014, 09:52:20 AM
What a sh*tty window!!  that's worse than the cable guys, at least they narrow theirs to 4 hours.  We'll, here's hoping it comes toward the beginning of the window.

Sounds like your whole family is getting into lifting and being active, that's great stuff man!!  What a great way to spend some quality time together,  Good luck, sounds like you'll have a nice set up going pretty soon.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 23, 2014, 02:43:34 PM
10 days 'til competition

Elbows have been really sore the last few days to the point I considered holding off until tomorrow for bench.  However, I'm the type that has to play with new toys as soon as I can so I let my lack of patience get the better of me.  After my workout, I should have definitely held off.

Cycle 3, Week 3 - 5/3/1 BENCH DAY
Weight:  176.6

Bench Press
   Warmups:
   45 x 10 x 2
   90 x 5
   115 x 5
   135 x 3

   Worksets
   170 x 5
   195 x 3
   215 x 3  :-\ This is where I should have stopped.

   Joker:
   225 x 0

I called it quits before really hurt myself.  I didn't even do the BBB sets and there was no way I'd be able to do rows.  I'm sitting here moving an ice pack from one arm to another now.


http://youtu.be/Av3kej0uZEY (http://youtu.be/Av3kej0uZEY)
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 23, 2014, 02:57:08 PM
Nice push!

I see your weight is at 176+ are you still thinking of cutting down to the 165 class, and then refuel/refeed to get your strength back up?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 23, 2014, 03:00:51 PM
Nice push!

I see your weight is at 176+ are you still thinking of cutting down to the 165 class, and then refuel/refeed to get your strength back up?
I'm not sure.  Yesterday I drank a lot of water and limited carbs (still hitting protein and fats) to see and I went from 180 mid-day yesterday to 176 this morning.  I'm not sure how much more water I can suck out.  I'm doing it again today to see what happens.  I drank 200oz of water yesterday but only 60oz so far today.  If I'm under 175 tomorrow morning I think I'll give it a shot at cutting.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 23, 2014, 03:23:05 PM
Drop all the sodium you can from your diet. The sodium binds with the water, and will hold as much as your body can.  When you eliminate the sodium, and increase the water, any sodium you do carry will get washed out.  You won't be able to hold as much water in your body, without the sodium.  It'll bring you down pretty quick when you do that.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on April 25, 2014, 11:41:02 AM
Two days later... Just checking in on your weight, and mental fortitude. 

Every thing progressing as planned?  It's just about 1 week from the Weigh-in.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 25, 2014, 02:04:32 PM
Two days later... Just checking in on your weight, and mental fortitude. 

Every thing progressing as planned?  It's just about 1 week from the Weigh-in.
I was 176.6 this morning so same as yesterday but I admit I had hotdogs last night and carbed up for today's squats.  I'll try a rinse over this weekend with low sodium and see where I'm at Monday.  I think if I can get to 170 on Monday 165 would be doable by Friday morning weighin.

I'm battling a new bout of tendonitis in my biceps.  I flared up after my last squat session, bothered me during bench on Wednesday, and again today for squats.  Must be something wrong with the way I'm holding the bar.  I'm icing it again today.

Mentally I'm fine.  Physically, I feel beat up with my elbows.  The light week ahead should help.

On with the show...
9 days 'til competition

Cycle 3, Week 3 - 5/3/1 SQUAT DAY
Weight:  176.6

Low-bar Squatz
   Warmups:
   bar x 10
   bar x 10
   120 x 5
   150 x 5
   180 x 3

   Worksets
   225 x 5
   255 x 3
   285 x 1 +4 - I wanted 8 out of this set, but this was still a rep record.

   Jokers:
   295 x 1
   315 x 1
   335 x 1 - RAW (no wraps) record for me.

   FSL
   225 x 8


Elbow hurt too much and I was happy with the weights I put up so I called it quits here.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 25, 2014, 05:08:17 PM
Some damn fine numbers. Nice job on the 315.

Hope everything works out with your weight. 9 days till comp. That flew by.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 25, 2014, 05:39:27 PM
Some damn fine numbers. Nice job on the 315.

Hope everything works out with your weight. 9 days till comp. That flew by.

Thanks, Eric.  I was happy with the 335 after really grinding away on the worksets.  Fresh I'm thinking 350 is doable.  I can't wait until next week comes.  I'm going to enjoy the time off until then because I need to get this cut done.  I'm feeling fat and bloated lately and my gut on the videos bothers me.  I'm going to see how much water I can shed over the weekend and possibly make the 165lb weight class.  For the next week, it'll be mobility, mobility, mobility, and a touch of cardio to keep me busy.  I just reviewed my video and I didn't go as deep as I thought I was going so I need to get back on track with the stretching again.  It may be the fisheye effect of the gopro, but still it's too close for comfort.  I also had to lower my pins on my rack since I was hitting them a lot today.

http://youtu.be/_OFQ1lm89ok (http://youtu.be/_OFQ1lm89ok)
Title: Re: BLKs Training Journal
Post by: jrob69 on April 25, 2014, 08:01:18 PM
Nice job on that 335
Title: Re: BLKs Training Journal
Post by: sakustoms on April 25, 2014, 08:38:48 PM
Some damn fine numbers. Nice job on the 315.

Hope everything works out with your weight. 9 days till comp. That flew by.

Thanks, Eric.  I was happy with the 335 after really grinding away on the worksets.  Fresh I'm thinking 350 is doable.  I can't wait until next week comes.  I'm going to enjoy the time off until then because I need to get this cut done.  I'm feeling fat and bloated lately and my gut on the videos bothers me.  I'm going to see how much water I can shed over the weekend and possibly make the 165lb weight class.  For the next week, it'll be mobility, mobility, mobility, and a touch of cardio to keep me busy.  I just reviewed my video and I didn't go as deep as I thought I was going so I need to get back on track with the stretching again.  It may be the fisheye effect of the gopro, but still it's too close for comfort.  I also had to lower my pins on my rack since I was hitting them a lot today.

[url]http://youtu.be/_OFQ1lm89ok[/url] ([url]http://youtu.be/_OFQ1lm89ok[/url])


Damn, I meant to type 335. Sorry, didn't mean to take away 20 lbs from you.  ;D

I am mad jelly of your squat numbers.

Great video. Your depth looks good to me. You're gonna kill it at that comp. I hope you're able to get to 165. Good luck.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 26, 2014, 10:24:36 AM
7 Days 'til competition
174.6lbs this morning just from drinking an s-ton of water yesterday.  I think 165 is very doable in 6 days.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 26, 2014, 06:25:22 PM
Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer.  :-[
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 26, 2014, 06:32:08 PM
Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer.  :-[
Change of plans.  I was reminded of my primary goal for this comp.  Set PRs and get experience.  If I eat surplus, I should get PRs.  Cut will happen after the meet.  I still refuse to run though.  I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 26, 2014, 06:34:46 PM
Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer.  :-[
Change of plans.  I was reminded of my primary goal for this comp.  Set PRs and get experience.  If I eat surplus, I should get PRs.  Cut will happen after the meet.  I still refuse to run though.  I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.

So what are you planning on coming into the meet at now?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 26, 2014, 06:42:06 PM
Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer.  :-[
Change of plans.  I was reminded of my primary goal for this comp.  Set PRs and get experience.  If I eat surplus, I should get PRs.  Cut will happen after the meet.  I still refuse to run though.  I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.

So what are you planning on coming into the meet at now?
I've got room to eat to make 181.  I'm not going to pig out now, but I'm not going to diet either.  :) 

I just made myself a big pot of HOT chili.  Lips are burnin' and stomach is on fire.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 26, 2014, 06:44:45 PM
Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer.  :-[
Change of plans.  I was reminded of my primary goal for this comp.  Set PRs and get experience.  If I eat surplus, I should get PRs.  Cut will happen after the meet.  I still refuse to run though.  I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.

So what are you planning on coming into the meet at now?
I've got room to eat to make 181.  I'm not going to pig out now, but I'm not going to diet either.  :) 

I just made myself a big pot of HOT chili.  Lips are burnin' and stomach is on fire.

Well if you just keep eating you should have no problem getting close to 181.

And wait till later when that chili decided to evacuate.  :flame:
Title: Re: BLKs Training Journal
Post by: Daniel0636 on April 30, 2014, 06:55:37 AM
Squat's look really strong, staying in a surplus sounds like a good plan to me!
Title: Re: BLKs Training Journal
Post by: Daniel0636 on April 30, 2014, 06:55:49 AM
Squat's look really strong, staying in a surplus sounds like a good plan to me!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 30, 2014, 11:08:34 PM
3 days 'til competition
Shit's getting real now.

I haven't really lifted all week long.  Just some mobility exercises and form work with a bar to keep me busy and stay loose.

I packed my gym bag for the meet.  3 sets of shirts, socks, and underwear.  Towel, 2 belts, wrist wraps, knee sleeves, oly shoes for squats, and wrestling shoes for bench and deads.  I also went shopping for foods and drinks for the day.  Alex recommended pancake/peanut butter sandwiches.  I didn't realize I bought a big box of pancake bites, so there are going to be a lot of tiny sandwiches.  Also have some gatorade for hydration and I picked up a new hoodie to keep warm.  My old one would make Belichik proud it's so nasty.  I'm going to cut up an old set of sweatpants so they can be removed with my shoes still on.  I didn't want to invest in track pants.

Weigh in Friday morning @ 11am.
Title: Re: BLKs Training Journal
Post by: sakustoms on May 01, 2014, 07:01:37 AM
That's awesome. Sounds like you've got a real solid plan for the comp. I can't wait to hear how you do.

Enjoy those tiny pb sandwiches.  ;D

You should have got an IS hoodie. I'm sure you can get one somewhere, no? lol
Title: Re: BLKs Training Journal
Post by: Little Tim on May 01, 2014, 07:23:25 AM
Good luck this weekend.  Try not to let your nerves get the best of you.  Keep updating during the day, and get a few vids.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on May 01, 2014, 09:43:28 AM
3 days 'til competition
Shit's getting real now.

I haven't really lifted all week long.  Just some mobility exercises and form work with a bar to keep me busy and stay loose.

I packed my gym bag for the meet.  3 sets of shirts, socks, and underwear.  Towel, 2 belts, wrist wraps, knee sleeves, oly shoes for squats, and wrestling shoes for bench and deads.  I also went shopping for foods and drinks for the day.  Alex recommended pancake/peanut butter sandwiches.  I didn't realize I bought a big box of pancake bites, so there are going to be a lot of tiny sandwiches.  Also have some gatorade for hydration and I picked up a new hoodie to keep warm.  My old one would make Belichik proud it's so nasty.  I'm going to cut up an old set of sweatpants so they can be removed with my shoes still on.  I didn't want to invest in track pants.

Weigh in Friday morning @ 11am.
Sounds like you're physically prepared.  Just the Mental prep and you'll smash PR's.  I'd also bring Bacon and or country sausage.  Protein, and fats, plus easy to digest.

That's awesome. Sounds like you've got a real solid plan for the comp. I can't wait to hear how you do.

Enjoy those tiny pb sandwiches.  ;D

You should have got an IS hoodie. I'm sure you can get one somewhere, no? lol
I have an IS hoodie. Unfortunately, I bought a Large, and not an XL.  It looks good on my Lady, though.

Good luck this weekend.  Try not to let your nerves get the best of you.  Keep updating during the day, and get a few vids.
Focus the nerves, use them to add strength.  Don't think about anything other than the Commands and the Bar you're holding. 

I think you've got it in you to break a 1000lbs.

Good Luck!  I'll be following this thread all day, to see updates!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 01, 2014, 10:18:35 AM
Thanks everyone!  I'll try to keep everyone updated after each lift is completed.

Just now figured out how to find the hoodies on the Zazzle site.  I do have an IS shirt that I'll be wearing for the squats though.
Title: Re: BLKs Training Journal
Post by: doughnutgut on May 01, 2014, 12:06:20 PM
Looking forward to you kicking serious ass mate and would of loved to cheer you on if it was not so bloody far away.

Give it hell man.
Title: Re: BLKs Training Journal
Post by: taylor9569 on May 01, 2014, 04:04:08 PM
Good luck for the comp  :thumbsup:
Title: Re: BLKs Training Journal
Post by: rangerNY on May 02, 2014, 10:19:52 AM
Kill it BLK!!!  Can't wait to hear how it all turns out.

Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 02, 2014, 10:46:36 AM
Good Luck this weekend!!! Destroy some PR's!
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 05, 2014, 11:42:02 AM
Just sitting here, patiently waiting for comp results, la dee da ::)
(http://37.media.tumblr.com/4111af13967f04e56a5e72295288f6b1/tumblr_muyudpIp9F1sgbwzho1_500.gif)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 05, 2014, 11:44:35 AM
Just sitting here, patiently waiting for comp results, la dee da ::)
([url]http://37.media.tumblr.com/4111af13967f04e56a5e72295288f6b1/tumblr_muyudpIp9F1sgbwzho1_500.gif[/url])

http://www.iron-sanctuary.com/forums/index.php?topic=1741.0 (http://www.iron-sanctuary.com/forums/index.php?topic=1741.0)

I went 7 for 9 on my lifts for 340/240/370 and a 950 total.  I couldn't lock out 250 on bench and the 390 deadlift was bolted to the floor for me.  I had a blast.  videos of all but one lift is in the link up there ^.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 05, 2014, 02:35:34 PM
I went 7 for 9 on my lifts for 340/240/370 and a 950 total.  I couldn't lock out 250 on bench and the 390 deadlift was bolted to the floor for me.  I had a blast.  videos of all but one lift is in the link up there ^.

D'oh, didn't realize that was your thread! Great job!! heading over there to check out the details.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 05, 2014, 02:46:08 PM
96 days 'til competition

Man, what a weekend!  I really had a good time at my first powerlifting meet.  It will be the first of many for me.  The drive I had been taking to the gym knowing there was something on the line really fired up my workouts.  I didn't skip out on anything because I was tired or just didn't feel like going to the gym.  Yes, some workouts got postponed or the schedule shuffled around to fit my work/life schedule or injury, but every single one was completed and I gave them all 100% effort.  The encouragement I received from you guys, here on IS, was a great motivator for me as well.  I thank you all!

With another meet already scheduled, I have this past weekend's meet to ponder as well as the upcoming meet to fire me up as I continue to work towards my 1000 lb goal.  With 96 days to go, it'd be nice to get that goal knocked out with my openers in August. :D

I'm going to deload this week since my body is still feeling the effects from the meet.  I'm also going to go on a cut so volume will be cut way down until I am happy with my bodyfat percentage.  I'm going to shoot for 10% and evaluate things whether I want to reach a little deeper.  A lot will depend on how much I weigh at 10% too because I don't want to be stuck in the middle of my weight class in August.  I'd rather be on the heavy side or have a little water weight to shed to get to a lighter weight class.  I'd estimate I'm around 15-16% now feeling plump and looking it in my videos.  It's hard to tell because most of my fat is in my gut

On with the deload...
Cycle 3, Week 5 :o SQUAT DAY - deloaded
Weight:  176.8

Low-bar Box Squatz  First time for these so I figure deload would be a good place to start them.  Plus I just built that box yesterday and I love to play with new toys. 8)
   45x15x2
   95x10x2
   120x10x5

Stiff-legged Deadlifts
   95x12x5

http://youtu.be/RKTFCsA3Zvw (http://youtu.be/RKTFCsA3Zvw)
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on May 05, 2014, 03:09:37 PM
Winners celebrate.
Champions train for the Next One.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 06, 2014, 04:22:27 PM
95 days 'til competition

Cycle 3, Week 5 - BENCH DAY - deloaded
weight:  175.6

Bench Press
   95x10x5

BOR
   95x10x5

EZ-bar Curls
   50x10x3

Just another boring deload week.  I'm still a slow mover when I first get up from sitting too long but it's getting better.  Hammies are a little tight from yesterdays SLDLs so I plan on getting some mobility work in tonight.

Yesterdays calories,macros:  2004 cals, 89c / 72f / 233p
Tomorrow off, deadlift day Thursday.
Title: Re: BLKs Training Journal
Post by: sakustoms on May 06, 2014, 07:15:23 PM
Good solid plan man. You earned a deload. What did you eat to take in 233g protein?  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 06, 2014, 07:23:49 PM
Good solid plan man. You earned a deload. What did you eat to take in 233g protein?  :o
I like dead animals.  3 eggs (21g), ham (10g), big 'ole chicken breast (66g), 2 double shakes (2x52g) pretty much did most of it.

I'll have 281g of protein today once I have my late night shake.

Chicken breast is awesome if you have trouble getting enough protein.  It's pretty close to pure protein with 1g fat and 23g protein per 100g serving with only 110 calories.  I buy bulk and freeze them all individually with weights written on the packs in grams.
Title: Re: BLKs Training Journal
Post by: sakustoms on May 06, 2014, 07:36:02 PM
Good solid plan man. You earned a deload. What did you eat to take in 233g protein?  :o
I like dead animals.  3 eggs (21g), ham (10g), big 'ole chicken breast (66g), 2 double shakes (2x52g) pretty much did most of it.

I'll have 281g of protein today once I have my late night shake.

Chicken breast is awesome if you have trouble getting enough protein.  It's pretty close to pure protein with 1g fat and 23g protein per 100g serving with only 110 calories.  I buy bulk and freeze them all individually with weights written on the packs in grams.

that's a great idea. Guess I need to buy a food scale.  ::)

Dinner tonight was 2 eggs, scrapple, home fries, toast and bacon. Lunch was 2 hamburger patties and a protein shake. Guess I'm doing ok for today.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 06, 2014, 07:44:28 PM
I've come to realize that if I don't count calories, I either lose too fast or end up gaining from underestimating calories.  I want this to be a very controlled cut but really won't get a handle on my caloric requirements until next week when the volume goes back up a bit.  I don't exert a lot of energy on my deloads and barely break a sweat.  2200 should be pretty close to maintenance I think so I should lose something this week aiming for 2000 daily.  I'd like to lose 1-1.5lbs a week until I get to 10%.  I won't bother with skin calipers until I see abs while relaxed.  The last time I saw that I was 165 and they were only slightly visible.
Title: Re: BLKs Training Journal
Post by: sakustoms on May 06, 2014, 07:50:17 PM
I've come to realize that if I don't count calories, I either lose too fast or end up gaining from underestimating calories.  I want this to be a very controlled cut but really won't get a handle on my caloric requirements until next week when the volume goes back up a bit.  I don't exert a lot of energy on my deloads and barely break a sweat.  2200 should be pretty close to maintenance I think so I should lose something this week aiming for 2000 daily.  I'd like to lose 1-1.5lbs a week until I get to 10%.  I won't bother with skin calipers until I see abs while relaxed.  The last time I saw that I was 165 and they were only slightly visible.

Abs? What is this mythical creature of which you speak? I'm under 160 ( or damn near lol ) and I see no abs.

I haz a sad.  :'(
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 08, 2014, 02:18:56 PM
93 days 'til competition

Cycle 3, Week 5 - DEADLIFT DAY - deloaded
Weight:  175.6

Conventional Deadlifts
   135x10x5

Hanging Leg Raises
  BW x15 - Bicep tendons didn't care much for these so I only did the one set.

Weighted Crunches
   25x15x4

I'm playing around with my deadlift form.  Someone at the meet told me I failed my 390 attempt because I was too far forward of the bar and thus at a mechanical disadvantage to start.  So today, I tried sitting back more, keeping my shoulders behind the bar and keeping my shoulder blades retracted.

     This was before:                                            This was todays setup:
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Form/392d4459-4ce9-4c01-8c9c-eec0669fade2_zps8ecc7161.png)    (http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Form/a7980074-e45a-406c-bfc2-24cea0e70b58_zpsb3d0ec10.png)

Am I on the right track here?  It's hard to tell with deload weight whether it feels lighter or better.  The guy that was telling me this squatted a little more than me with a 360lb squat but he killed my deadlift with a 550lb pull.  My squat/deadlift was 340/370.

Tomorrow - PRESS DAY and the last day of deload :D
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on May 08, 2014, 03:18:57 PM
Yes, you are on the right track.  One thing I've done lately to train myself to get my ass down, is deadlifting from a bench.  I don't sit on it, but I use it as a cue to know how deep to drop to get more power.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 08, 2014, 03:47:54 PM
^^^ditto what he said, form looks much better in the second pic.  once you get used to the correct form, the weight will move much easier.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 08, 2014, 03:53:19 PM
Awesome guys!  Thanks for the help.  I'm really wanting to get some serious weight up on the deads which I feel is my weakest lift right now.  I can't wait until next week's session to try this out.
Title: Re: BLKs Training Journal
Post by: piperdown on May 08, 2014, 05:36:53 PM
I think you're right that you'll be increasing your DL once you lock in the form.
Title: Re: BLKs Training Journal
Post by: sakustoms on May 08, 2014, 07:22:35 PM
Awesome guys!  Thanks for the help.  I'm really wanting to get some serious weight up on the deads which I feel is my weakest lift right now.  I can't wait until next week's session to try this out.

I think I may be on the same track as you've been. When I get to heavy deads I think I'm starting to lean over the bar to use my back/arms to compensate for my weak legs.  :-[

Time for me to check it out. Thanks for posting this.  ;D
Title: Re: BLKs Training Journal
Post by: piperdown on May 08, 2014, 09:27:31 PM
And BIG congrats on the comp! Watched every vid.....outstandingly!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 09, 2014, 01:13:27 PM
92 days 'til competition

Yay!  Last day of deload!  I'm pretty sure I needed it though.

Cycle 3, Week 5 - PRESS DAY - deloaded
Weight: 176.4 (going the wrong way here, but the wife got home last night and I had a few beers)
  :beerchug:

PRESS
   65x10x5 sets
Chinups
   bwx8x6x5 - I need to get back on my daily chinup routine to improve these.  I stopped as I got closer to my last competition because I was having bicep tendonitis symptoms.
CGBP
   135x10x3 sets

Off for the weekend, starting out with squatz on Monday.  I'm going to change the 5/3/1 to 3/5/1 for powerlifting from now on.  Hitting it hard next week.

Happy Mothers day to all you Mothers out there! :rocker:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 12, 2014, 01:26:06 PM
89 days 'til competition

I noticed in the videos of my squats in the meet that my stance was stupid narrow.  So narrow it looked like I was doing some kind of fucking pirouette ballet move or something.  I never realized that from my training footage since I typically only shoot from the side to verify my depth.  Talking it over in the "All things squat" thread (http://www.iron-sanctuary.com/forums/index.php?topic=256.0 (http://www.iron-sanctuary.com/forums/index.php?topic=256.0)), Flex recommended a much wider stance which I believe recruits more muscles and provides a much more powerful squat.  I need to keep working my hip mobility with the wider stance because I have to force myself down to get depth when I go wider.  It feels like my crotch is being split apart but I'm willing to do the work to get it right.

Cycle 4, Week 1 - 3/3/3+ SQUAT DAY
Weight:  175.5 - surprising since I ate like a pig at Mom's house with homemade lasagna and sweet tea

All squats with sleeves

LOW BAR SQUATS
   Warmups
   bar x 10 x 2
   120 x 5
   155 x 5
   185 x 3
   225 x 2
   Worksets
   245 x 3
   260 x 3
   275 x 3 +3 - I thought I'd be able to get 8 here, but I need to get used to the wider stance I think
   245 x 7
BBB LOWBAR SQUATS - 90 sec rest intervals
   155 x 10
   155 x 10
   155 x 10
   155 x 10
   155 x 10

Ran out of time.  I'll get my SLDLs in tonight after work.  My legs and especially adductors are smoked right now.  I'll be able to put more effort into SLDLs tonight anyway.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 13, 2014, 09:21:27 AM
Great Squat work!!  Funny how you can miss one thing, when focusing on something else.  You'll get used to the wider stance in no time.
Title: Re: BLKs Training Journal
Post by: piperdown on May 13, 2014, 09:45:42 AM
It does take a bit to get used to a wide squat but not too long. For me I still have to remember to get wide.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 13, 2014, 09:56:56 AM
Oh man are my adductors sore.  Sumo deads should be fun on Thursday.  My hamstrings are feeling last nights SLDLs too so I'm doing the post-leg-day walk today.
Title: Re: BLKs Training Journal
Post by: rangerNY on May 13, 2014, 12:58:53 PM
Sore hip flexors are part of the deal with wide stance squats, so strap in and enjoy the ride.  LOL

IMO its worth it though.  It'll force you to address your weak links.  I bet you're up over 300 consistently before you know it.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 13, 2014, 02:13:45 PM
88 days 'til competition

Arrrgg.... bicep tendon wasn't behaving well today.  I could tell as soon as I tried to unrack my first workset that this was going to be a not so fun session.  I stuck with it though and did most of the planned sets.  I only did 3 sets for BORs due to my bicep tendon acting up.  I only really felt it on the first rep of the sets, but each time it seemed worse.  Time to ice.  No PRs, but not too bad.

Cycle 4, Week 1 - 3/3/3+ BENCH DAY
Weight:  174.4 - I must have flushed out the water gain from the weekend :)

BENCH PRESS
   Warmups:
   bar x 10 x 2
   95 x 5
   115 x 5
   140 x 3
   Worksets
   185 x 3
   200 x 3
   210 x 3 +2 (5)

SPEED BENCH PRESS - first time trying these
   115 x 3 x 2 w/ single light band
   115 x 3 w/ double light band

BBB BENCH PRESS
   115 x 10 x 5

BOR
   145 x 10 x 3

UPS man should be dropping off more EliteFTS bands today.  I ordered some a few weeks ago for deadlifts and they were too much for me right now.  I also wanted some longer ones for speed benching.  Today's bandwork was with bands I stole off my wife's TV workout thingy (those cheap round ones).  It didn't add much to the top of the lift.  I'd guess around 10-15 lbs or so with them doubled.

Yesterdays calories/macros: 1986 calories, 112c/66f/256p

Tomorrow, off.  Thursday, deadlifts.

Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 13, 2014, 06:01:04 PM
Just to keep myself honest in my fat loss venture, I took some photos today.  I'm not all that thrilled at them, especially the side shot and the love handle shot from the back.  What these photos show is that I just may be able to make it to 148.  I dunno.  I was 174.4 this morning and I see an easy 20lb of fat that needs to go bye-bye.

(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/Front_zps03a79de4.jpg)
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/Back_zps391d79be.jpg)
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/Side_zpsfc9956a1.jpg)
Title: Re: BLKs Training Journal
Post by: Acrawlingchaos on May 14, 2014, 12:35:43 PM
With limited time to the meet, I would strongly advise you chose your weight class now and commit. As I see it, you have several choices.

. Stay in the 165181 for this meet, maintain weight, and get strong.
. Move to the 148-165, which would mean dropping 10 lbs.
. Move to the  under 148, which would mean dropping 18 lbs.

My opinion is that you do not have adequate time to drop to the under 148 class in time. You would have to 145 in order to maintain enough to hit the scales at 148. Even with extreme measures performed by an experienced dieter, it would take two months at your size, and another month just to recover a fraction of your what strength you lost. Your lifts would suffer.

Dropping to 162-163 for the 149-165 class is much more reasonable. If you do not have a lot of experience dieting, dropping even 10lbs could be time consuming. A best case scenario is you could hit the 165 class with your current lifts. I wouldn't expect to see any improvement in your performance.

I believe you should stick with your current class. As long as you don't let the scale creep up past 178, you can expect an increase in performance moving into the competition. This is your best solution.

This is a PL meet, not a beauty pageant. Go in strong, not pretty.



Plan for a lower weight class at another time. If you want to drop fat, start your diet AFTER the meet. That way, when you diet, you can avoid extremes, which means avoiding strength loss and lean mass loss. When the time comes.... which honestly IMO isn't now, I would be more than happy to set you up with a basic plan.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on May 14, 2014, 12:53:44 PM
I meant to chime in on this last night.

BLK, I can easily see you hitting the 220's and blowing totals out of control.  :D

Now, in all seriousness, you may easily see 20lbs that you could drop.  Dropping that 20lbs is not easy, in the next 3 months, and trying to maintain/increase strength at the same time.  At 174, I'd say maintain, then in the last week do a water cut to drop to the 165 class.

I don't think, in the next few years, you'll be able to break the 1200lb total at anything less than 165.  Unless you go "Off Menu"

In your shoes, I'd pick a goal, be that 1200 or 165 and work towards it.  The time between now and then are small goals.

I want 1605 before I turn 45.  Each Meet between now and then, will be charting my progress.  I have my little steps planned, and big steps aimed for.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 14, 2014, 01:21:35 PM
Thanks, AC!  I do think 148 is absolutely out of reach for the August meet.  Problem is, there's always going to be a meet in my near future with another in November -December and May.  I am planning on 165 for the August meet.  After that one I'll make a determination as to whether I'll cut again or be happy at 165 until I add lean mass to go up to 181.  Ideally, I'd like to be built like a Dan Green but that time has likely passed at my age.  I do want to be a lean powerlifter that is competitive and always break my PRs.  When I dropped weight last year from 205 to 165 (July-October), I felt good and fit with plenty of energy for my workouts.  I had a slight showing of abs, but only when flexed.

I follow the IIFYM type of diet with minimums of 1g per lb weight protein, .5g per lb fats and the rest whatever I feel like.  If I'm feeling tired or drained I'll try to use all of the remainder for carbs.  Since I like eating meats, I'm usually tipping 200g of proteins a day from eggs, beef, and chicken along with my after workout shake with fiber and creatine mixed in.  I do probably need to start taking some sort of multi since I know I don't eat enough fruits and veggies.

This was me around this time last year.  I started lifting and dieting in July of last year.
(http://i44.photobucket.com/albums/f46/OIIIIIO/54f6f21e-e1b6-4cd0-99bc-243767c07a3e_zps8b89dc40.jpg)

DA,  1200 would be a hell of a total, but I still need to crack 1000 :)  Maybe 1100 for August though once I unfuck my deadlift form and keep working the wider stance squats.  Even bench needs work.  I looked at my training vids from yesterday and I think I know why my bicep tendons are giving me fits.  Check the angle of my arms.  I need to get another angle to confirm, but that don't look right to me.
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Form/Screenshotfrom2014-05-14131720_zps4e24e3bd.png)
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on May 14, 2014, 01:45:13 PM
Video from the side or from a lower stance would show your forearms much better.

And when that 1000lb mark falls, which it will in spectacular fashion in August, that 1200lb goal is going to look a lot closer than you might think.

Also, if you're thinking December, might I suggest Christmas Carnage (http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/)?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 14, 2014, 01:49:12 PM
Also, if you're thinking December, might I suggest Christmas Carnage ([url]http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/[/url])?

That's the one I have my eye on :D

The other one is Autumn Apocalypse (http://meets.revolutionpowerlifting.com/2014/11/01/autumn-apocalypse/) but might be too soon following August.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on May 14, 2014, 01:56:42 PM
If I'm not happy with my total in NY, I'm headed down to PA for that one.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 14, 2014, 01:58:04 PM
If I'm not happy with my total in NY, I'm headed down to PA for that one.
I'll cheer you on anyway as much as I'd like to compete with you again.
Title: Re: BLKs Training Journal
Post by: Acrawlingchaos on May 14, 2014, 03:54:02 PM
I think the 165 is in your reach for this meet. I do think there will be a need for water manipulation going into the meet to make weight.

There are several ways to go about this, and in order for you to be as strong as you can going in, I would suggest taking some fat off very quickly, very soon. It seems you have a solid foundation in dieting, so I think a solid strategy is what you need. Here is an alternative that I think will help you get to where you want to be.


My take

Start a very aggressive 3 week diets as soon as possible. While a steep deficit can be difficult to adhere to and hurt strength, if you keep it short and stay on point with macros you won't have to worry about lean mass loss associated with longer deficits. Keeping it aggressive will also get you back to a maintenance diet all that much faster. A 3 week diet is also much easier to adhere to when you are only counting down the days.

This will give you a month and a half of strength training in a fed state.

Then give yourself between 2-4 days to deplete before the meet to make weight (time dependent on method used and amount needed to lose).

IMO, 10-12 pounds is very possible with a fast 3 week diet.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 14, 2014, 07:03:59 PM
I think the 165 is in your reach for this meet. I do think there will be a need for water manipulation going into the meet to make weight.

There are several ways to go about this, and in order for you to be as strong as you can going in, I would suggest taking some fat off very quickly, very soon. It seems you have a solid foundation in dieting, so I think a solid strategy is what you need. Here is an alternative that I think will help you get to where you want to be.


My take

Start a very aggressive 3 week diets as soon as possible. While a steep deficit can be difficult to adhere to and hurt strength, if you keep it short and stay on point with macros you won't have to worry about lean mass loss associated with longer deficits. Keeping it aggressive will also get you back to a maintenance diet all that much faster. A 3 week diet is also much easier to adhere to when you are only counting down the days.

This will give you a month and a half of strength training in a fed state.

Then give yourself between 2-4 days to deplete before the meet to make weight (time dependent on method used and amount needed to lose).

IMO, 10-12 pounds is very possible with a fast 3 week diet.

Sounds like a good idea AC.  I think that's where I screwed up before my last meet.  When I first registered I decided on a slow cut of about 1lb a week.  It was fine for about a couple of weeks or so then my lifts started taking a beating.  I was also an idiot and actually increased lifting volume not thinking right.  That probably had more to do with my lifts dropping.  I then decided my first meet should be about PRs so I dropped the cut and ate trying to gain weight fast.  I gained about 10 lbs in 50 days eating dirty. 

Today I was 175.0 thanks to going out with my Jeep club for dinner.  Today I'm back on goal with 1988 calories, 83c/68f/270p but I think I'll drop that 2000 calorie limit down a little at a time over the next few days to 1750.  2000 limit is giving me 1lb a week loss.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 15, 2014, 03:41:14 PM
I gained about 10 lbs in 50 days eating dirty. 

I can do that in a weekend, lol
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on May 15, 2014, 03:50:15 PM
I did that in one day.  14lbs to be exact. :D

Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 15, 2014, 05:56:09 PM
I gained about 10 lbs in 50 days eating dirty. 

I think I did most of that gain early and started to slack off when I started seeing the scale hitting 180+ on a few days.:o
I can do that in a weekend, lol

I did that in one day.  14lbs to be exact. :D

I may be doing that in August.  Feeling tired already.  :-\

86 days 'til competition

Cycle 4, Week 1 - DEADLIFT DAY 3/3/3+
Weight:  174.8

CONVENTIONAL DEADLIFTS
   Warmups:
   145 x 5
   145 x 5
   175 x 5
   210 x 3
   225 x 2
   Worksets
   280 x 3
   295 x 3
   315 x 3 +4 (7) :(
SPEED DEADLIFTS
   185 x 3 (EliteFTS shorty red band)
   185 x 3 (EliteFTS shorty red band)
   185 x 3 (EliteFTS shorty red band)
   185 x 3 (EliteFTS shorty green band)
SUMO DEADLIFTS
   185 x 10
   185 x 10
   185 x 10
   185 x 10
   185 x 10
AB WHEEL
   x 15
   x 15
   x 15
   x 15
   x 15

I felt good on the first couple of reps and thought I'd hit my 9 rep goal.  Started getting really heavy around 5 or so.  Leading into that lift, I was considering loading up the 390 I missed in my meet to see if the form change would allow me to make that lift.
http://youtu.be/CD_Z1gUKTAE (http://youtu.be/CD_Z1gUKTAE)

Yesterday's calorie/macros:  1988 calories, 85c/68f/270p

Tomorrow, PRESS DAY
Title: Re: BLKs Training Journal
Post by: rangerNY on May 15, 2014, 06:26:51 PM
The new setup looks pretty good.  A few things my coach pointed out for me that might help.

1. Where are you breathing?  I don't see any noticeable big air intake.  She really drills that and it actually does make a difference. 

2. Its hard to tell on a video, but it looks like the glute/hip drive is kicking in pretty late in the lift.  When she made me drive sooner, I spent an hour doing deads and never felt a thing in my lower back.  Totally changed the focus of the lift for me and unlocked more power.

Or I could have no freakin idea what I'm talking about.   :P
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 15, 2014, 06:29:37 PM
The new setup looks pretty good.  A few things my coach pointed out for me that might help.

1. Where are you breathing?  I don't see any noticeable big air intake.  She really drills that and it actually does make a difference. 

2. Its hard to tell on a video, but it looks like the glute/hip drive is kicking in pretty late in the lift.  When she made me drive sooner, I spent an hour doing deads and never felt a thing in my lower back.  Totally changed the focus of the lift for me and unlocked more power.

Or I could have no freakin idea what I'm talking about.   :P
The breathing is definitely something I need to think about and always forget.  I felt like I was using my glutes at the lighter weights driving into the bar (humpin' the bar), but once the weight got up there I felt like I couldn't get the speed up.  I'll try to think about glutes more next week on the 5/5/5 week.
Title: Re: BLKs Training Journal
Post by: rangerNY on May 15, 2014, 06:33:15 PM
Same here on the breathing.  She's screaming "BIG AIR!" before every rep to remind me.  Its starting to sink in.  Breathe in at the top, then out at lockout and back in before you sink for the next rep.  Also, pointing my toes out about 25-30 degrees and getting some torque in my hips by forcing the knees outward also helps.  Much more stable base to pull from that way.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 15, 2014, 06:38:51 PM
Oh, and in my defense, my legs are still sore from Monday's squats.  Hamstrings from the SLDLs, adductors from the wide-stance squats, and quads are a little tender.  I felt them all today.  I foam-rolled, but not enough.  I probably have to get on the treadmill and get the blood going after squats or something to loosen them back up better.
Title: Re: BLKs Training Journal
Post by: Little Tim on May 15, 2014, 10:23:53 PM
Just caught up from the past week's worth of posts. Gleaned some good info.  Thanks.

Have I mentioned recently how much I love this forum, especially the journals section?   :bowdown:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 16, 2014, 02:18:52 PM
85 days 'til competition

Cycle 4, Week 1 - 3/3/3+ PRESS DAY
Weight:  174.0

PRESS
   Warmups:
   bar x 10
   55 x 5
   70 x 5
   85 x 3
   Worksets:
   110 x 3
   115 x 3
   125 x 3 +5 (8 reps for a rep record)
   110 x 3 +4 (7)
BBB Press w/ 1 minute rest
   70 x 10
   70 x 10
   70 x 10
   70 x 10
   70 x 10
CGBP
   135 x 10
   135 x 10
   135 x 10
Chinups
   bw x 6
   bw x 6
   bw x 6 (EliteFTS red band assisted)
   all suck.  I'm going to start my chinup program again tomorrow.  50 per day throughout the day.

I'm making great progress on press.  I can't wait until the progress translates over to bench  :-\
http://youtu.be/Y2jcLXsr89E (http://youtu.be/Y2jcLXsr89E)

Weekend off (but I will do chins).  Next week kicks off Monday with 5/5/5+ SQUATS.  Legs should be recovered by then so I'm gunning for at least 10 reps @ 260lbs.
Title: Re: BLKs Training Journal
Post by: piperdown on May 16, 2014, 03:59:55 PM
Congrats on the press pr! Looked like a grinder on the last two but you pushed through.

Also, nice improvement on the DL form. Head, shoulders, arms all inline with the bar.
Title: Re: BLKs Training Journal
Post by: taylor9569 on May 16, 2014, 04:30:15 PM
Just caught up from the past week's worth of posts. Gleaned some good info.  Thanks.

Have I mentioned recently how much I love this forum, especially the journals section?
   :bowdown:
^^^^^^^^^^this x2
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 16, 2014, 04:33:08 PM
Just caught up from the past week's worth of posts. Gleaned some good info.  Thanks.

Have I mentioned recently how much I love this forum, especially the journals section?
   :bowdown:
^^^^^^^^^^this x2
Thanks guys!  I'm determined to make a better showing in August.  It's taking a bit to have to hold back on volume while I'm in this cut.  I wanted to do some more, but I have to control myself so I don't burn out like the last time.
Title: Re: BLKs Training Journal
Post by: doughnutgut on May 16, 2014, 04:34:39 PM
Solid pressing blk.

Nothing to sniff at on the plus set numbers. 5*5*5 squats.



ouch.
Title: Re: BLKs Training Journal
Post by: rangerNY on May 16, 2014, 07:52:57 PM
Strong pressing going on here too.   I was actually yelling "GET IT!" at the screen on that last rep.  Love it!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 16, 2014, 08:45:40 PM
Strong pressing going on here too.   I was actually yelling "GET IT!" at the screen on that last rep.  Love it!
That rep was a grinder.  I half wished that bar up giving it the death stare.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 17, 2014, 10:21:39 AM
84 days 'til competition

Woah!  I woke up at 172.2 this morning!  I don't know where all that water went.  Yesterdays numbers were 1,872 calories, 99c/81f/195p.  I'm still dropping the totals slowly and had 1,441 sodium.  I want to drop fast, but not too fast.  That comes to a 3.4 lb loss in the last 7 days.  I'm going to hold steady at 1,900 calories and see what happens.
Title: Re: BLKs Training Journal
Post by: jrob69 on May 17, 2014, 07:16:31 PM
Nice, its like christmas. Id like to wake up tomorrow at 178 with the abs to prove it.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 18, 2014, 02:34:46 PM
83 days 'til competition
Weight:  173.4 - most of the water came back but this is good progress for a 2.2lb loss on the week.  Could slow it down just a little more maybe.

No heavy lifting, just the daily 50 chinups I'm doing now.

yesterday:
Chinups
   bw x 8
   bw x 8
   bw x 8
   bw x 8
   bw x 8
   bw x 8
   bw x 2

Today:
Chinups
  bw x 9
  bw x 9
  bw x 8
  bw x 9
  bw x 9
  bw x 6

These are all done throughout the day.  Plan is to work up to 10 rep sets then start adding weight (dip belt on order).  At this point, 9 is a struggle so I have plenty more work to do.  I'm going to eventually start mixing in pullups and neutral grips as well as the fat bar.

Yesterday's calories/macros:  2,026 calories, 127c/79f/210p
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 19, 2014, 02:43:41 PM
82 days 'til competition

F'ing awesome squat session today.  You gotta love setting rep records while on a cut!  And on top of that I only had 3.5 hours of sleep last night and was dragging ass all morning.

Cycle 4, Week 2 - 5/5/5+ SQUATS
Weight:  173.2

Low-bar Squats
   Warmups:
   bar x 10 x 2
   125 x 5
   155 x 5
   185 x 3
   Worksets:
   200 x 5
   230 x 5
   260 x 5+ 5 (10) rep record!
   200 x 5? + 6 (11)
BBB Squats
   155 x 10 x 5
SLDL
   135 x 10 x 4

Looking at the vid, my knees are coming in a bit on the heavier weights.  I'll have to keep that in mind for next week's session.
http://youtu.be/MLqoxWf7cIQ (http://youtu.be/MLqoxWf7cIQ)

So here's an idea that came to me last night while I was up until 3:30AM.  I'm on 3/5/1 and I believe that for my progress in strength, the 1+ week is the most important week of them all.  I'll be handling much heavier weights during that week.  I'm thinking of going on a slight surplus for that one week then back to cut for the deload week and the 3+ and 5+.  The one week surplus will give me the energy to hit those weights with everything I have in me.  I'll cut 3 weeks, mini-bulk 1 week. 

So far I'm getting about 2 lbs a week from my cut which I think is a little too much and I think it could catch up to me.  The surplus will only be 200 calories over maintenance per day and most all will be carbs for fuel.  Fat and protein intake will remain about the same.  This might spark a more intense workout with minimal gain that should be mostly water and glycogen.

Tell me I'm stupid if this sounds like a dumb idea.
Title: Re: BLKs Training Journal
Post by: piperdown on May 19, 2014, 03:32:02 PM
Nice rep PR.

As far as the whole nutrition and suplus on the 1+ week....I don't know. Hopefully someone more knowledgable will jump in here on that.  I'm kind of curious myself.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 19, 2014, 04:03:27 PM
Good looking squats, congrats on the PR!
Title: Re: BLKs Training Journal
Post by: Acrawlingchaos on May 19, 2014, 04:07:50 PM
I would avoid changing your diet during the heavy week. A better option would be to time your nutrients closer to when you workout. Trying to split hairs and improve strength while losing weight will result in a mediocre outcome and will delay your weight loss.

I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible. The sooner you can hit weight and return to maintenance, the better off you are.
Title: Re: BLKs Training Journal
Post by: Acrawlingchaos on May 19, 2014, 04:10:45 PM
I always want you to not be so concerned with losing weight too fast. You have enough padding that a short aggressive cut won't eat into your lean mass.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 19, 2014, 04:40:47 PM
I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible.

I always want you to not be so concerned with losing weight too fast.

Ummmmm....what?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 19, 2014, 05:00:16 PM
Thanks, AC.  I wasn't sure if that approach was a good idea or not but figured I'd ask.  Last night was the only time I've been starving but that's because I couldn't fall asleep and went longer without eating while awake.  This morning I swapped my planned dinner rice for breakfast oatmeal.  It seemed to work for today's squats so I might keep doing that.  Still considering carb cycling though.  I might try it for next week and see how it goes.  If I don't PR at least 3 lifts, I'll drop it and continue as usual.  I'd need 6 reps @ 290 for squats, 7 reps @ 220 for bench, and 7 reps @ 330 for deadlift.  Press I'm not too worried about but to PR that I'd need 7 reps @ 130.

Daily 50 Chinups
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 5

Title: Re: BLKs Training Journal
Post by: rangerNY on May 19, 2014, 05:44:57 PM
Strong squat day!  Congrats on the rep record.
Title: Re: BLKs Training Journal
Post by: Acrawlingchaos on May 20, 2014, 01:10:34 PM
I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible.

I always want you to not be so concerned with losing weight too fast.

Ummmmm....what?
LOL... poorly worded. I was running out the door when I responded. BLK was concerned that he was "losing weight too fast" and adjusted his diet accordingly. He shouldn't be concerned about that.

The initial drop in weight on a diet is normal and he should just stay the course and lose the weight as quickly as possibly.


BLK... what weight do you want to hit? Are you looking to just hit 165 and hold, or are you looking to drop a bit more to 162-3?
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 20, 2014, 02:22:07 PM
^^^ahhh, makes sense now, thanks ACC.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 20, 2014, 03:20:44 PM
BLK... what weight do you want to hit? Are you looking to just hit 165 and hold, or are you looking to drop a bit more to 162-3?

Ideally I'd like to suck a little bit of water out and weigh in right at 165 on August 8th.  Then I'd carb up and hydrate back up to the high 160s to low 170s for the August 9th meet.  In order to do that, I suspect I'd need to get down to the low 160s as soon as I can, then build back up to the high 160s slowly, tracking everything.  About 10 lbs to go!

81 days 'til competition

Cycle 4, Week 2 - 5/5/5+ BENCH DAY
Weight:  172.0 - About 10 lbs to go!

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   115 x 5
   140 x 3
   Worksets:
   150 x 5
   175 x 5
   200 x 5 +2 (7)
   150 x 5 +11! (16)  - I lost count and had to look at the video (below)
BBB BENCH PRESS w/ 1 minute rest between sets
   115 x 10 x 5
BENT OVER ROWS
   150 x 10 x 3
BENCH PRESS /w Slingshot
   200 x 7
   200 x 5
   200 x 4
Daily 50 Chinups
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 5

I need to get a decent sound system in my basement so I can drown out all my old man grunts and groans.    :-[
http://youtu.be/51QP3xBC7a4 (http://youtu.be/51QP3xBC7a4)

I changed up my form just a bit by trying to work on keeping my forearms straight up and down.  Before I think I was trying to tuck my elbows so much it was putting strain on my bicep tendons.  Felt much better on my biceps but I also felt more shoulder discomfort.  I'll have to work on different grip widths to find what keeps both happy.  I feel like I'm gaining some flexibility in my spine and able to put more space between my lowerback and the bench to create a better arch.  That his helping out my leg drive too.  I just have to remember since I forget sometimes.  Practice, practice, practice.

Yesterday's calories/macros:  1,834 calories, 98c/75f/190p

Tomorrow off, Thursday DEADLIFT DAY
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 20, 2014, 03:35:59 PM
Your form looks real good man!!  Elbows are at a good angle, weight looks well controlled though out the entire movement.  Once I pass 315, I feel it in all my arm muscles, even bi's,  a lot of that is bc I'm gripping the bar so hard I'm purposefully activating the muscles for better support, but it really hits my bi's good.  oh...and 50 Chin-ups....great dam job!! 
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 21, 2014, 04:57:02 PM
Your form looks real good man!!  Elbows are at a good angle, weight looks well controlled though out the entire movement.  Once I pass 315, I feel it in all my arm muscles, even bi's,  a lot of that is bc I'm gripping the bar so hard I'm purposefully activating the muscles for better support, but it really hits my bi's good.  oh...and 50 Chin-ups....great dam job!!
Thanks, GnF!

80 days 'til competition
Off regular training program but still hitting the chinups every day.  I finally got to 5 sets of 10.  The 10th of every set was tough but I got my chin over the bar and rode the negative down the last rep every time.  They are probably getting easier because I'm getting lighter.

Weight:  171.6 and dropping!  ;D... Still no sight of abs  :-\

Daily 50 Chinups
   bw x 10
   bw x 10
   bw x 10
   bw x 10
   bw x 10

I'm going offroading this weekend so I need to really plan out my meals to stay on track with the cut.  Usually munch on protein bars but they are full of carbs with little protein.  I'm thinking of making up some chicken and tuna salad and putting them in small containers for me to wolf down on breaks.  The good thing is I'll be burning a lot of calories since we have to scale rock cliffs to spot each other and stack rocks when we get stuck.

Yesterday's calories/macros:  1,821 calories, 117c/68f/179p

Tomorrow:  DEADLIFT DAY.  Goal is to pull 295 for 12 reps.  I hate high repping DLs but that's the target for a rep record and estimated 413lb 1RM.
Title: Re: BLKs Training Journal
Post by: ljimd on May 21, 2014, 05:06:10 PM
Those chins are serious business. Good luck with the cut.
Title: Re: BLKs Training Journal
Post by: sakustoms on May 22, 2014, 07:14:21 AM
Just catching up. Workouts looking good man. Solid plan in place for the next comp.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 22, 2014, 02:23:44 PM
79 days 'til competition

Meh... Wasn't spectacular but I got stuff done.

Cycle 4, Week 2 - 5/5/5+ DEADLIFT DAY
Weight:  171.8

CONVENTIONAL DEADLIFTS
   Warmups:
   140 x 5 x 2 sets
   175 x 5
   210 x 3
   Worksets:
   225 x 5
   260 x 5
   295 x 5 +3 ( 8 ) :(
   315 x 5
SUMO DEADLIFTS
   185 x 10 x 5
Ab wheel
   bw x 15 x 5
Daily 50 Chinups
   bw x 10 x 5

yesterdays calories/macros:  1,899   calories, 121c/77f/182p
Tomorrow:  PRESS DAY
Title: Re: BLKs Training Journal
Post by: piperdown on May 22, 2014, 02:31:06 PM
Wish I could say 295x8 with a frowny face......
Title: Re: BLKs Training Journal
Post by: doughnutgut on May 22, 2014, 02:59:57 PM
As with piper.

You got 8... Next please. ;)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 22, 2014, 03:02:34 PM
Vid from the 8 repper.  I could feel my back losing it so I stopped.  the last rep was a struggle to get my shoulders back at lockout.

http://youtu.be/OaBYSbTlIms (http://youtu.be/OaBYSbTlIms)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 22, 2014, 03:04:44 PM
Great job BLK!!  We all have rough days every once in a while.  You still hit some nice numbers!

Just saw  your vid- your pulls look good.  One thing I notice is it looks like there is some bend in your right arm, I could be wrong,  if there is, be careful with that, as your lifts go up you can risk a bicep pull.  I only use a double over hand grip bc I don't want the slightest risk of that happening.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 22, 2014, 03:51:06 PM
Great job BLK!!  We all have rough days every once in a while.  You still hit some nice numbers!

Just saw  your vid- your pulls look good.  One thing I notice is it looks like there is some bend in your right arm, I could be wrong,  if there is, be careful with that, as your lifts go up you can risk a bicep pull.  I only use a double over hand grip bc I don't want the slightest risk of that happening.

Good call.  It looks like I'm doing it after it clears my knees.  I'm not sure why I do that because my bar is well knurled.  I took this picture today...

(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Form/20140522_133031_zpsqnrucyk2.jpg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/Form/20140522_133031_zpsqnrucyk2.jpg.html)
Title: Re: BLKs Training Journal
Post by: rangerNY on May 22, 2014, 05:50:56 PM
Mirin' the 50 chinups a day.  I haven't done 50 combined since like 1993.    :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 22, 2014, 05:56:50 PM
Mirin' the 50 chinups a day.  I haven't done 50 combined since like 1993.    :o
You should try it.  Just do as many as you can throughout the day when you think about it.  Next thing you know, you'll be like cmoore doing flags and stuff :)

Seriously though, I've gotten much better in just the last week.  I started out doing sets of 8 and can bang out 10 at a time now.  Soon I'll be adding weight to them.
Title: Re: BLKs Training Journal
Post by: DocHoss on May 22, 2014, 06:07:01 PM
Wish I could say 295x8 with a frowny face......
Me too!

Gee, at <1900 calories a day , you must be wasting away!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 22, 2014, 06:22:49 PM
Wish I could say 295x8 with a frowny face......
Me too!

Gee, at <1900 calories a day , you must be wasting away!
Hopefully just the fat and minimal muscles.  I'm on my way to the 165lb weight class  :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 23, 2014, 01:01:37 PM
78 days 'til competition

Nothing new other than I actually went to my gym for only the second time since my last meet.  The place was pretty empty so I got in, got shit done, and got out.  I figure if I'm paying $10 a month I should show my pretty face there every once in a while.

Cycle 4, Week 2 - 5/5/5+ PRESS DAY
Weight:  170.6  8)

PRESS
   Warmups:
   45 x 10
   45 x 10
   55 x 5
   70 x 5
   85 x 3
   Worksets
   90 x 5
   105 x 5
   115 x 9  :-\
   90 x 10
BBB PRESS w/ 1 minute rest
   70 x 10
   70 x 10
   70 x 10
   70 x 10
   70 x 10
Hyper-extensions
   25 x 10
   25 x 10
   25 x 10
Face-pulls
   30 x 10
   40 x 10
   50 x 10
Daily 50 Chin-ups
   bw x 10
   bw x 10
   bw x 10
   got 2 more sets to do before bed :)

Yesterday's Calories/macros:  1,874 calories, 98c/79f/191p

Weekend off then it's holiday 5/3/1+ SQUATs on Monday.  I'm doing good on my cut so I think I'll have a few beers tomorrow night when I get home from offroading.  I'm sure I'll be dehydrated and malnourished since there's not a lot of time to eat while you're bouncing all over the place.  I'll have to find some tree limbs to do my daily 50 chin-ups on 8)
Title: Re: BLKs Training Journal
Post by: sakustoms on May 23, 2014, 01:47:33 PM
Have fun offroading. In for vids of tree pullups.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 27, 2014, 03:23:28 PM
Have fun offroading. In for vids of tree pullups.
I honestly looked around while we were driving and I didn't see a single branch that would hold my fat ass.  Most of the trees didn't have branches anywhere near the ground.  That doesn't excuse me from not doing them Sunday or Monday though.  That was just pure laziness on me.   :-\

74 days 'til competition

Well, someone had a lot of fun over the holiday weekend.  I didn't eat bad, but I did eat a lot of carbs while wheeling Saturday and I also imbibed a few beers that night and Sunday night.  I'm back on the cut train today though so I'm sure most of the weight was/is water.  Yesterday was supposed to be squat day but after being in the sun much of the afternoon taking my girls fishing and then coming home to do the yard work I was beat.  I took advantage of the carb high for today's squat session and did some Jokers :thumbsup:  I felt pretty good about the session especially considering I was feeling tired leading into it.  Once warmed up, I was thinking of heading for 400!   :o

Cycle 4, Week 3 - 5/3/1+ SQUAT DAY
Weight:  175.5  :o

LOWBAR SQUATS
   Warmups:
   45 x 10
   45 x 10
   125 x 5
   155 x 5
   185 x 3
   Worksets:
   230 x 5
   260 x 3
   290 x 1 +6 (7) - wraps from here down.
   305 x 1
   325 x 1
   340 x 1
BBB SQUATS w/ 1 minute rest between sets
   155 x 10
   155 x 10
   155 x 10
   155 x 10
   155 x 10
Stiff-legged Deadlifts
   135 x 10
   135 x 10
   135 x 10
Daily 50 Chinups - Done throughout the day
   bw x 10
   bw x 10
   bw x 10
   bw x 10
   bw x 10

I'll have some video up tonight.  One is pretty comical since I had one leg wrapped and was half way done the other before I fumbled the roll and had to start all over.  This happened twice.  I should put the keystone cops sound track to it.

Tomorrow:  BENCH DAY
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 27, 2014, 07:13:42 PM
This one is a long video, but it is a funny one too.  You can see how much I suck at wrapping my knees.  Hilarity ensues around the 4:00 mark.

http://youtu.be/b_ocs8GBNBM (http://youtu.be/b_ocs8GBNBM)
Title: Re: BLKs Training Journal
Post by: TMonkey on May 27, 2014, 07:29:58 PM
do the right leg first as that is where you seem to have issues ;)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 27, 2014, 07:31:21 PM
do the right leg first as that is where you seem to have issues ;)
That's exactly what I did for the last set too :D  No fumbles!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 28, 2014, 07:07:34 PM
73 days 'til competition

Workout sucked tonight.  Worked late, skipped lunch and it showed.  I had zero energy going in, but since I'm already a day behind from the holiday I didn't want to lose another day.

Cycle 4, Week 3 - 5/3/1+ BENCH DAY
Weight: 173.4

BENCH PRESS
   Warmups:
   45 x 10 x 2
   95 x 5
   115 x 5
   140 x 3
   Worksets:
   175 x 5
   200 x 3
   220 x 1 +1 (2)
   175 x 7
BBB BENCH PRESS - w/ 1 minute rest
   115 x 10 x 5
BOR
   155 x 10 x 3
Daily 50 Chinups
   bw x 10 x 5

Yesterdays calories/macros:  1,812 calories, 118c/72f/189p
Tomorrow:  Deadlifts!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 29, 2014, 02:36:54 PM
72 days 'til competition

Cycle 4, Week 3 - 5/3/1+ DEADLIFT DAY
Weight:  171.8 - I thought  last weekends gains would be gone by now  :-\

CONVENTIONAL DEADLIFTS
   Warmups:
   140 x 5 x 2
   175 x 5
   210 x 3
   Worksets
   260 x 5
   295 x 3
   330 x 1 +6 (7) - Rep Record!
   345 x 1
   375 x 0 :(
   260 x 5 +3 - Sumo Style ;)
BBB Sumo Deadlifts
   185 x 10 x 5
Daily 50 Chin-ups
   bw x 10 x 5

http://youtu.be/kya2oOuQAoQ (http://youtu.be/kya2oOuQAoQ)

Yesterday's calories/macros:  1,796 calories, 29c/90f/216p
Tomorrow:  Press day, but I'm thinking of repeating Bench day instead.  Press is progressing, but bench has stalled.  I might do bench for worksets, then BBB press.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 29, 2014, 04:20:01 PM
Nice Work!! Deadlifts look great, way to pull the final rep!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 30, 2014, 04:40:16 PM
Nice Work!! Deadlifts look great, way to pull the final rep!
Thanks!  I really need to get my DL numbers up to do well.  They are coming along slowly with my squats.  It's bench that's killing me lately with the cut.

71 days 'til competition

Today I repeated BENCH DAY since my last session was less than stellar.  This one was a little bit better.  I'm still working on form.  Today I tried a new grip on the bar so that it's closer to my wrist and using the uprights to help get a bigger arch.

Cycle 4, Week 3 - 5/3/1+ BENCH PRESS DAY part II
Weight: 170.2

BENCH PRESS
   Warmups:
   45 x 10 x 2
   95 x 5
   115 x 5
   140 x 4
   Worksets
   175 x 5
   200 x 3
   220 x 1 +2 (3) - one better than Wednesday
   Jokers:
   230 x 1
   245 x 1 - using reactive slingshot
   255 x 1 - using reactive slingshot
   265 x 0 - using reactive slingshot
BBB PRESS
   75 x 10 x 5
Skullcrushers
   55 x 10
   65 x 10
   75 x 10
Daily 50 Chins
   bw x 10 x 5 - I'm adding 10# next week

vids later.

Yesterday's calories/macros:  1,798 calories, 97c/74f/191p
Off for the weekend, next week boring deload.  I should be in the 160s next week.
Title: Re: BLKs Training Journal
Post by: ljimd on May 30, 2014, 05:00:52 PM
Damn nice work considering the cut.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 30, 2014, 08:19:17 PM
Damn nice work considering the cut.

I guess it's true when they say that bench is the first to drop on a cut.  I'm able to keep setting PRs on the other two lifts and even OHPs while cutting.  Bench hasn't been the same.  I'm just trying to hold onto as much as I can and work some form changes in to help out in the long run.

Vid as promised.  Not all that interesting but posting just for tracking.
http://youtu.be/GKN16grU_cM (http://youtu.be/GKN16grU_cM)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 02, 2014, 01:50:09 PM
68 days 'til competition

Cycle 4, Week 4 - deloaded SQUAT DAY
Weight:  169.5 - Hello 160's.  Nice to meet you again. 8)

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2
   95 x 5
   135 x 5
   155 x 3
   Deloaded worksets - paused in the hole, even wider stance.  I guess you could say sumo.  My toes are out to where the rack is.
   185 x 10 x 5 sets
Stiff-legged Deadlifts
   95 x 10 x 5
Daily 50 Chin-ups
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 2

Nutrition was all over the place over the weekend.  Had my daughter's birthday party and had a choice of starving for a few more hours or eating pizza for lunch.
I chose pizza. :P

Tomorrow:  BENCH DAY

Title: Re: BLKs Training Journal
Post by: sakustoms on June 03, 2014, 10:34:08 AM
Looking good in here Ron. Numbers increasing during a cut equals so much win.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 03, 2014, 01:43:07 PM
67 days 'til competition

Cycle 4, Week 4 - Deloaded BENCH DAY
Weight:  169.6

BENCH PRESS
   Warmups:
   45 x 10 x 2
   95 x 5
   115 x 5
   Worksets:
   145 x 10 x 5
BOR
   115 x 10 x 5
Daily 50 chinups
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 2

yesterday's calories/macros:  1,677 calories, 50c/83f/178p
Tomorrow off, Thursday deloaded deadz
Title: Re: BLKs Training Journal
Post by: sakustoms on June 03, 2014, 02:09:57 PM
Deloaded deads are the hardest for me because I always feel like I'm not doing enough and I want to ramp up the weight.
Title: Re: BLKs Training Journal
Post by: piperdown on June 03, 2014, 08:25:05 PM
Still gets the blood moving though.

I just won't do deloads every cycle, but I definitely do them every two or three.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on June 05, 2014, 08:30:44 AM
Nice deload work Ron!  I don't know how you train on that deficit, I'd be dying after a few minutes, however, 169 is getting lean, congrats!!  On a side note, I really like how your entries include your competition countdowns, that's a great motivator.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 05, 2014, 02:07:08 PM
Thanks guys!

65 days 'til competition

Cycle 4, Week 4 - Deloaded DEADLIFT DAY
Weight: 169.0

Sumo Deadlifts
   Warmups:
   135 x 5
   135 x 5
   185 x 5
   185 x 5
   185 x 5
   Worksets
   225 x 5
   225 x 5
   225 x 5
   225 x 5
   225 x 5
   275 x 1 - I did this one for shiggles.  Not too shabby.  Slow off the floor, but that's one of the drawbacks for sumos.
Daily 50 Chin-ups
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 2

Done.

I'm going to shake things up a whole bunch starting Monday.  I'm going to try a cycle of a variation to 5/3/1 where I'll be doing each lift twice a week to increase my frequency.  I'm hoping this will allow me to hone my technique on the lifts and work more in the > 85% range I need to be in for powerlifting.

The programming is like this:
   Week 1
      Monday - Squat 3/3/3+ (joker sets), Deadlift 5x3@90%, Squat assistance
      Tuesday - Bench 3/3/3+ (joker sets), Press 5x3@90%, Bench assistance
      Wednesday off
      Thursday - Deadlift 3/3/3+ (joker sets), Squat 5x3@90%, DL assistance
      Friday - Press 3/3/3+ (joker sets), Bench 5x3@90%, Press assistance
   Week 2 - 5/5/5 (*no AMRAPS or Jokers)
      Monday - Squat 3x5, Deadlift 5x5@80%, assistance
      Tuesday - Bench 3x5, Press 5x5@80%, assistance
      Wednesday off
      Thursday - Deadlift 3x5, Squat 5x5@80%, assistance
      Friday - Press 3x5, Bench 5x5@80%, assistance
   Week 3
      Monday - Squat 5/3/1+ (joker sets), Deadlift 5x3@90%, assistance
      Tuesday - Bench 5/3/1+ (joker sets), Press 5x3@90%, assistance
      Wednesday off
      Thursday - Deadlift 5/3/1+ (joker sets), Squat 5x3@90%, assistance
      Friday - Press 5/3/1+ (joker sets), Bench 5x3@90%, assistance
   Repeat w/ weight increases (10lb lower, 5lb upper)
   Deload week

Yesterday's calorie/macros:  1,693 calories   46c/83f/185p -

Tomorrow:  Deloaded Press.

I'm going offroading again this weekend and I hope to better stick to my diet while there.  The last time I gorged on protein bars and drank beer that night.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 06, 2014, 01:13:01 PM
64 days 'til competition

Cycle 4, Week 4 - Deloaded PRESS
Weight:  167.4  :rocker:

PRESS
   Warmups:
   45 x 10 x 2 sets
   55 x 5
   70 x 5
   Worksets
   85 x 10 x 5 sets
Daily 50 Chin-ups
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 8
   10 x 2

Yesterday's calories/macros:  1,780 calories, 92c/72f/184p
Weekend off.  Start new programming on Monday.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 09, 2014, 03:35:14 PM
61 days 'til competition

I had a long weekend and a lot of fun wheeling with my daughter and friends (vids below).  Unfortunately, diet was out the window and the scale showed this morning.  Just a temporary hiccup and I'm sure the water gain will be gone in a few days.

With all the fun we had, I was fully exhausted too and it showed during today's workout.  I'm not sure if I'm going to be capable of pulling off heavy squats and deadlifts in the same session.  I struggled with squats and couldn't get 90% 1RM off the floor for deadlifts that I was supposed to do for 3 reps.  I'm going to revert back to once a week for the lifts like I was doing.  Maybe after August I'll reset all my weights and work back up with the higher frequency idea.

Cycle 5, Week 1 - 3/3/3+ SQUAT DAY
Weight:  173

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2
   135 x 5
   160 x 5
   190 x 3
   225 x 1
   Worksets:
   255 x 3
   270 x 3
   285 x 3 +3 (6)
   315 x 0 (I wasn't mentally ready and got stapled.  Frustrated over wraps again)
   315 x 3
Deadlifts
   Warmups:
   145 x 5 x 2
   180 x 5
   215 x 3
   Worksets:
   320 x 0 ( I tried both sumo and conventional with no luck.)

Tomorrow:  3/3/3+ BENCH DAY

fun stuff from the weekend
http://youtu.be/k0aun58LtA0 (http://youtu.be/k0aun58LtA0)
http://youtu.be/HVhh2ycokQ0 (http://youtu.be/HVhh2ycokQ0)
http://youtu.be/TVT22tYZIz8 (http://youtu.be/TVT22tYZIz8)
http://youtu.be/GG_VHt3lfdc (http://youtu.be/GG_VHt3lfdc)
http://youtu.be/HFqI6fKrYYI (http://youtu.be/HFqI6fKrYYI)
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on June 09, 2014, 03:57:29 PM
Give that girl a cup of coffee, wake her up a bit.

On the Knee wrap notes, as much as it would really help to have me wrap your knees in August, figuring things out on the day of the Meet, or even the night before, is tough to do.

How far are you from Jersey Iron (https://www.bing.com/maps/default.aspx?v=2&pc=FACEBK&mid=8100&where1=08083&FORM=FBKPL0&name=Jersey+Iron+Powerlifting&mkt=en-US)? If not far, I'd give them a call, 856-336-8663 or drop them an email, jerseyironpowerlifting@gmail.com and see if you can meet up for a squat session, and help learning how to wrap your knees properly.  This would give you two months to practice before August.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 09, 2014, 04:08:09 PM
I'm a long way from Jersey being in N. Central MD.  I keep losing my grip on the damn roll and it rolls around on the floor.  Then it's either start over or wrap what's left unrolled depending on how much is left to wrap.

That video of her was after about 10 hours of wheeling.  She was tired and even asked to go to bed early that night and  took a nap on Sunday.  She never takes naps.  :D
Title: Re: BLKs Training Journal
Post by: piperdown on June 09, 2014, 04:32:47 PM
watched the videos...awesome!

All I can say is "Spring Retainers"....lol
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 10, 2014, 03:10:21 PM
60 days 'til competition

I felt like crap this morning leading into this session.  However, once warmups were done I felt great and did a lot of extra bench sets.  Trying out a new setup which I like and will stick with for a while.  I can really feel my shoulders getting locked into the bench and a bigger arch that will only get better with repetition.  Video below of the setup on one of my sets.

Cycle 5, Week 1 - 3/3/3+ BENCH DAY
Weight: 171.2

BENCH PRESS
   Warmups:
   45 x 10 x 2
   95 x 5
   120 x 5
   145 x 3
   Worksets:
   190 x 3
   200 x 3
   215 x 3 +1 (4)
   235 x 1
   250 x 1 - using reactive SlingShot
   260 x 1 - using reactive SlingShot
   275 x 0 - using reactive SlingShot
   200 x 3 x 5 sets
BOR
   135 x 10 x 2 sets
   155 x 10 x 2 sets

http://youtu.be/CxqRBULvkzs (http://youtu.be/CxqRBULvkzs)

Tomorrow:  Supposed to be off, but I may do deadz then bench again on Thursday and Squats on Friday so keep them at twice a week.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 11, 2014, 02:55:00 PM
59 days 'til competition

Cycle 5, Week 1 = 3/3/3+ DEADLIFT DAY
Weight: 169.1

CONVENTIONAL DEADLIFT
   Warmups:
   135 x 10
   135 x 5
   155 x 5
   180 x 5
   215 x 3
   245 x 1
   Worksets
   285 x 3
   305 x 3
   320 x 3 +2
   340 x 3
   355 x 0
   315 x 1
Ab Wheel
   5 x 15

Tomorrow:  Bench Day 5x3
Title: Re: BLKs Training Journal
Post by: ljimd on June 12, 2014, 03:44:32 PM
Weightzadroppin", on track for wt class drop.

Nice work BLK.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 12, 2014, 04:26:17 PM
Weightzadroppin", on track for wt class drop.

Nice work BLK.

Thanks, ljimd!  I'd probably be there already if not for 3 cheat "weekends".  One Memorial day weekend and two wheeling trips where beer was flowing too fast to pass up.  :friday:

58 days 'til competition

Cycle 5, Week 1 - 5x3 BENCH DAY
Weight:  167.9

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   185 x 1
   Worksets:
   200 x 5,4,3,3,3 (I remembered I was only supposed to be doing sets of 3 when I started my 4th rep of set 2 8) )
BOR
   165 x 5 x 5
PRESS (These will no longer be a 531 exercise.  Just accessory to bench)
   130 x 3 x 5 sets

Outta time.

Tomorrow:  5 x 3 Squat Day w/ Accessories
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 13, 2014, 03:14:08 PM
57 days 'til competition

Cut must be going well.  I had to tighten up ye old Inzer lever belt.  8)  Still  not as low as I was last week though.  :(

Cycle 5, Week 1 - 5x3 SQUAT DAY
Weight:  168.0 - high in sodium yesterday

LOWBAR SQUATZ
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   160 x 5
   190 x 3
   225 x 2
   245 x 1
   Worksets:
   270 x 3 x 5 sets
SLDL
   135 x 10 x 3 sets
Front Squatz
   45 x 10
   95 x 10
   135 x 8 x 2 sets

Last set of 5 x 3 showing me wrapping knees too.  Gittin' beddar?
http://youtu.be/BAzi_yReGd8 (http://youtu.be/BAzi_yReGd8)

In case you are wondering how tight they are....
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/20140613_132157_zpswpbndxzz.jpg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/Progress%20Photos/20140613_132157_zpswpbndxzz.jpg.html)
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/20140613_143230_zps1qvgin7j.jpg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/Progress%20Photos/20140613_143230_zps1qvgin7j.jpg.html)

Last set of my front squats.  I haven't  done these since highschool and I'm probably still not up to double digits in total sets.
http://youtu.be/QuuEaC4wn00 (http://youtu.be/QuuEaC4wn00)

Weekend off, Monday 3x5 squats
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on June 13, 2014, 03:29:55 PM
Your wrapping is improving.  That little tug you do when you wrap over and down, do that on the other side too.  You'll get a bit tighter on the wrap.  Keep improving and I'll have you wrap my knees at the Meet. 

One of the good things about having someone else wrap you at a Meet, is it's less energy expended.  You certainly sounded like you were working hard to get the wraps tight.

Nice job of the Squats.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 13, 2014, 10:59:50 PM
Your wrapping is improving.  That little tug you do when you wrap over and down, do that on the other side too.  You'll get a bit tighter on the wrap.  Keep improving and I'll have you wrap my knees at the Meet. 

One of the good things about having someone else wrap you at a Meet, is it's less energy expended.  You certainly sounded like you were working hard to get the wraps tight.

Nice job of the Squats.
I need to get some audio equipment down there to drown out my old man grunts and groans.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 16, 2014, 03:20:38 PM
54 days 'til competition

Back in October, I set my goals for this year to squat 315 x 5, bench 225 x 5, and deadlift 405 x 5.  Today I did the squat fairly easy.  I knew I was close and I felt good today so I went for it. I even had energy to do some singles afterwards setting 2 more PRs.  Not too shabby for a skinny legged, former fat guy.  I know I'm close on bench and would probably be able to do 225 x 5 if not for my cuts.  Deadlift?  Well, I don't know WTF is wrong there.  I'm stalled at the same f'ing weight as I was at my comp in early May.  Am I going to be one of those weirdos that can squat more than I can deadlift?  Hopefully the changes I've made to the program will work.

I'm about 2 weeks out from my one year lifting anniversary.  I'll post up the before and after photos then.  Maybe, just maybe I'll be at 165 then for the second time in a year.  I started at 205.

Cycle 5, Week 2 - 5/5/5 SQUAT DAY
weight: 170.0  :o - Wrong f'ing way Jr!

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   160 x 5
   190 x 5
   Worksets:
   205 x 5
   240 x 5
   270 x 5
   285 x 5
   300 x 5
   315 x 5
   335 x 1
   350 x 1
   365 x 1 - +25lb PR from May meet!
SLDL
   145 x 10 x 5 sets

http://youtu.be/u0vgDF145II (http://youtu.be/u0vgDF145II)

http://youtu.be/6_6l776TzKM (http://youtu.be/6_6l776TzKM)
Title: Re: BLKs Training Journal
Post by: rangerNY on June 16, 2014, 03:31:48 PM
Congrats on the 315 x 5.  Got that one with half of 2014 to spare, so you're way ahead of the game!

Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 17, 2014, 01:32:25 PM
53 days 'til competition

Meh... Seems every time I slip below 170 my bench plummets. I did what I could with it.  Biceps tendons are starting to get tender again.  :(

Cycle 5, Week 2 - 3x5 BENCH DAY
Weight:  169.0

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   Worksets:
   155 x 5
   180 x 5
   200 x 5
   215 x 3
   225 x 1
   205 x 3 x 3 sets
BOR
   165 x 6 x 4 sets
CGBP
   155 x 6 x 3 sets

Tomorrow, DEADZ
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 18, 2014, 05:04:29 PM
52 days 'til competition

Cycle 5, Week 2 - 3x5 DEADLIFT DAY
Weight:  169.0

Conventional Deadlifts
   Warmups:
   135 x 5
   155 x 5
   185 x 5
   225 x 3
   Worksets
   235 x 5
   270 x 5
   305 x 5
   320 x 2
   340 x 2
   355 x 1
Speed Deadlifts
   185 w/ red band, 8 sets of 3 reps, 30 seconds rest

Tomorrow, 5x5 Bench Day
Title: Re: BLKs Training Journal
Post by: ljimd on June 18, 2014, 05:15:18 PM
Good pullin' man.
Title: Re: BLKs Training Journal
Post by: sakustoms on June 19, 2014, 07:01:46 AM
Haven't been in here for awhile. Everything's looking good Ron. Jealous of those 315x5 and 365x1 squats. I don't know what the hell is wrong with my weak ass squats.

Good luck with the rest of the cut and the comp.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 19, 2014, 01:22:03 PM
51 days 'til competition

Decided to show my face at my commercial gym that I'm paying $10 a month to.  I haven't been in there for probably 2 months.  All there bars are rusting, upholstery for the benches are ripped up, dumbbells are falling apart, the water fountain is broken, but they managed to fork over $ for pleather benches in the locker room.  Not the best use of money in my opinion.  Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.

Cycle 5, Week 2 - 5x5 BENCH DAY
Weight:  167.7

BENCH PRESS - Missed my bench  :'(.  The gyms bench was slippery so I had to wipe it down with water every set so my shoulders would stick.
   Warmups:
   45 x 10  x 2
   95 x 5
   120 x 5
   145 x 3
   Worksets
   190 x 5 x 5
Speed Bench w/ 30 sec rest between sets
   135 x 3 x 8 sets
BOR
   175 x 5 x 5
DB Bench Press
   50 x 10
   60 x 10
   70 x 10
Tricep Pushdowns
   60 x 10
Chin-ups
   10 x 8 x 5 sets

Tomorrow:  5x5 Squat Day
Title: Re: BLKs Training Journal
Post by: rangerNY on June 19, 2014, 03:49:04 PM
Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.


Kinda feel like everything is becoming Planet Fitness lately.  My gym is well stocked in terms of free weights, and supports a fair number of serious lifters, but the big investments they're making now are all for the cardio bunnies and crossfit crowd.  Meanwhile there isn't a real swear-to-God power rack to be found.  Skip the artificial turf, forget the two new Smith machines and buy a few real cages dammit.

Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 19, 2014, 04:05:29 PM
Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.


Kinda feel like everything is becoming Planet Fitness lately.  My gym is well stocked in terms of free weights, and supports a fair number of serious lifters, but the big investments they're making now are all for the cardio bunnies and crossfit crowd.  Meanwhile there isn't a real swear-to-God power rack to be found.  Skip the artificial turf, forget the two new Smith machines and buy a few real cages dammit.
It's all about the money and I can't say I blame them.  If it were my business, I'd invest in what returns the highest profit too.  Just sad since I live in the boonies so my choices are limited here without driving an hour.  At least I have stuff at home now.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 20, 2014, 02:16:30 PM
50 days 'til competition

Figured I'd go to the commercial gym again today so I could show everyone what a legit squat looked like.  A guy and girl looked like they were finishing up with the power rack so I dropped my bag next to it and started getting ready.  The girl never walked away so I asked if she was done and she said she had just a few more sets.  She was doing deadlifts in front of the power rack!  Taking up a piece of equipment because the mirrors there were cleaned better I guess?  Oh well.  I played around on leg extensions, leg curls, and adductor machines for a while warming up until she was done her sets.

Cycle 5, Week 2 - 5x5 SQUAT DAY
Weight: 168.0

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   160 x 5
   190 x 3
   225 x 1
   Worksets: - belt & sleeves
   255 x 5 x 5 sets
Leg Press - PWO
   270 x 8
   360 x 8
   450 x 8
   540 x 8
Hack Squat Machine - PWO
   90 x 8
   180 x 8 x 3 sets

Weekend off, Monday begins 5/3/1+ week.
Title: Re: BLKs Training Journal
Post by: sakustoms on June 20, 2014, 02:19:21 PM
Good deal. Someone needs to show the wanderers how it's really done.

I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 20, 2014, 03:52:35 PM
Good deal. Someone needs to show the wanderers how it's really done.

I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
I did them different today than I usually do them.  Usually, my feet are narrow and just far enough forward so I can get to the bottom without heels lifting.  I'm short so it's pretty easy to get all the way down.  Today I put my feet all the way out to the corners of the platform since my squat stance has widened.  I definitely felt more glutes this way.  But yes, they are tough.  Especially after doing heavy squats and leg presses.
Title: Re: BLKs Training Journal
Post by: sakustoms on June 20, 2014, 10:59:23 PM
Good deal. Someone needs to show the wanderers how it's really done.

I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
I did them different today than I usually do them.  Usually, my feet are narrow and just far enough forward so I can get to the bottom without heels lifting.  I'm short so it's pretty easy to get all the way down.  Today I put my feet all the way out to the corners of the platform since my squat stance has widened.  I definitely felt more glutes this way.  But yes, they are tough.  Especially after doing heavy squats and leg presses.

I usually do them with a wide stance and farther up to the top. I do go all the way down but I just can't use much weight. It's pathetic.

I'll just stick to squats in the squat rack and leg press.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 23, 2014, 02:33:24 PM
47 days 'til competition

Back at the home gym.  Slept like shit last night, drank extra coffee for this session.   After warmups I was fine and flirted with the idea of going for a new max PR.  Then I got smart and backed off.

Cycle 5, Week 3 - 5/3/1+ SQUAT DAY
Weight:  168.8   :o  I was even good this weekend.  Might be time to drop to 1650 calories from 1700 :(

LOWBAR SQUATZ
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   160 x 5
   190 x 3
   Worksets:
   240 x 5
   270 x 3
   300 x 1 + 6 (7) - Estimated 370 1RM which is what I was toying with attempting today.
   315 x 1
   335 x 1
   350 x 1
SLDL
   155 x 10 x 2 sets - then decided to stop being such a pussy and increase weight
   165 x 10
   175 x 10
   185 x 10

Tomorrow, BENCH DAY!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 24, 2014, 01:34:13 PM
46 days 'til competition

Another night of tossing and turning.  I'm able to fall asleep at first, but then I wake an hour or so later restless.  I've tried melatonin with no luck and unisom doesn't help either.  Both make me wake up worse than when I'm not on it.  Maybe overtraining?  That's usually what's on my mind when I can't sleep; the next workout.

Cycle 5, Week 3 - 5/3/1+ BENCH DAY
167.6

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   Worksets:
   180 x 5
   200 x 3
   225 x 1 +1 (2 reps) :(
   235 x 1
   240 x 1
   245 x 1 - this ties my gym PR from a higher weight so that's cool.
   260 x 1 w/ slingshot
   275 x 0 w/ slingshot
CGBP
   160 x 6 x 3 sets
Dips
   10 x 10
   25 x 10
   35 x 8

Not a bad workout after all.  I was happy with the 245 x 1 and I felt my form was pretty good.  I'll have to review the video to verify though.  :D

Tomorrow, Da DEADZ
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on June 24, 2014, 04:40:30 PM
Absolute consistency.  When you're on, you're on.  The progress shows. August is indeed going to be a very good Meet.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 24, 2014, 07:01:00 PM
Absolute consistency.  When you're on, you're on.  The progress shows. August is indeed going to be a very good Meet.
I feel better after the bench today but it's still not where I want it.  Hopefully full of glycogen and water I'll be okay for the meet.   I just need to un-fuck my deadlift.  I bought Andy Bolton's Deadlift Dynamite kindle book today to read up looking for stuff to fix.  I'll read it tonight and keep some things in mind for tomorrow.

I checked RPS records and the world record for squat in amateur Raw Modern for my weight class and division is at 350.  I'm taking that fucker.  I'll also be looking to take bench (240), deadlift (400), and total (990)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 25, 2014, 04:53:52 PM
45 days 'til competition

Another Wednesday, another suck-ass deadlift session.  Sleep deprived and hungry from missing out on lunch with a later than usual training session.  I also had little carbs for breakfast (no oats).

Cycle 5, Week 3 - 5/3/1+ DEADLIFT DAY
Weight:  166.6  :bigthumb:

Conventional Deadlifts
   Warmups:
   135 x 5 x 2 sets
   155 x 5
   180 x 5
   215 x 3
   245 x 1
   Worksets
   270 x 5
   305 x 3
   345 x 1 +3 (4 reps) - this was supposed to be 340 but I didn't read the chart right.
   355 x 1
   375 x 0 - would have been a 5# PR.  Whoopdie doo :(
CAT Deadlifts - sumthin' new for me (Compensatory Acceleration Training).  Done as explosive as I could for each rep.  I like 'em.
   275 x 3 x 8 sets
Power Shrugs
   225 x 8 x 3 sets
   315 x 5

I think I'm going to kick 5/3/1 to the curb for a while and go linear with a 8 x 3 program.  I liked the CAT deadlifts so I'll continually bump the weights up doing 8 sets of 3.  Next week I'll go straight to 315.  I may not be as explosive with 315 and I'd like, but I need to overload on something to get a better number come August.

I need to get out of this sleep problem.  This is the 4th day in a row with less than 5 hours of sleep.  I need my beauty sleep.

Tomorrow, 8x1 BENCH DAY
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 26, 2014, 04:18:37 PM
44 days til competition

Sleep still sucked, but better than usual this week.  I got about 6 hours in.  I went to sleep early, but the wife woke me up when she came to bed and I couldn't fall back asleep.  Off tomorrow so I plan on sleeping in as long as I can for my 8x1 squat day.

I had my wife take my body fat measurements this morning.  Using the 5 location system it came to 13.4% body fat with 144lb LBM of my 166 body weight.  I'd say she did a pretty good job since I believe that's about the point where abs start to come in.  If I flex, in the right light you can see 'em :)  I'm thinking I may be able to start reverse dieting next week or the week after.

Cycle 5, Week 3 - 8x1 BENCH DAY
Weight:  166.0

BENCH PRESS
   Warmup:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   145 x 3
   180 x 2
   235 x 1
   215 x 1 x 7 sets
   215 x 3
   135 x 15
BOR
   175 x 5 x 5 sets
CGBP
   165 x 5 x 5 sets
Chins
   10 x 5
   15 x 5
   20 x 5
   25 x 5
   25 x 4
Dips
   45 x 5
   45 x 5
   45 x 10

Tomorrow, 8x1 SQUAT DAY  :nopity: :pepper:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 27, 2014, 04:58:12 PM
43 days 'til competition

Hell yeah!  I got 8+ hours of sleep last night for the first time this week.  I went to bed at midnight, tossed and turned until 1ish I guess and slept until 11:45 this morning.  Missed breakfast so I had a brunch and waited 2 hours before hitting my basement for my squat session.

Another good thing is I weighed in at a trim 165 even this morning.  I made weight!  I'm going to keep trucking on the cut though and try to get slightly below 165 to build back up.  Monday I'll probably start reverse dieting.

Cycle 5, Week 3 - 8X1 SQUAT DAY
Weight:  165.0!

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   160 x 5
   190 x 3
   240 x 2
   315 x 1
   285 x 1 x 7 sets
   285 x 3
   190 x 20 - burnt like hell
SLDL
   185 X 10 X 5 sets

Weekend recovery, start cycle 6 Monday with 3/3/3+ Squats

Have a good weekend all!
Title: Re: BLKs Training Journal
Post by: BigDaddy on June 27, 2014, 05:12:14 PM

   190 x 20 - burnt like hell


Nice!

I've taken to doing a 20 rep set at the end of each exercise I do for the past month or so.  It definitely burns like hell, but it really gets the blood flowing to the muscle, and I've made good gains doing it.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 27, 2014, 05:27:36 PM

   190 x 20 - burnt like hell


Nice!

I've taken to doing a 20 rep set at the end of each exercise I do for the past month or so.  It definitely burns like hell, but it really gets the blood flowing to the muscle, and I've made good gains doing it.
I tried going for 20 reps yesterday after bench, but my 5/3/1 training max for bench is too close to my actual max now.  I only got 15 using 55% training max.  Still burnt though.  Most of my reps the last bunch of months have been 5 reps or less.  Today's squat weight was 60% and I left a few in the tank.

I also got to use my new Inzer Gripper wraps.  I compared them side-by-side with the Inzer Iron Wrap Z's alternating between the two on each set.  The Grippers are far more stretchy than the Iron Z wraps and more comfortable to use.  I guess I'd say the Grippers are more of a rebound wrap and the Iron Z's are more cast like.  Rolling the Grippers up between sets is a pain due to the stretchiness.  I ended up rolling the bar over one end and stretching it across the room as I rolled them.  Still, my forearms dead tired now from all the rolling.  I need to find some way of DIY copying the wrap roller that's on LiftingLarge.com.  No way am I going to pay $130 for that thing.  If I had to choose which was my favorite, right now I'd say the Grippers.  Even when not wrapped as tight, they still felt like they were providing more rebound with less discomfort.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 30, 2014, 01:09:44 PM
40 days 'til competition

Today's squat session was a complete train wreck.  My left hamstring was all knotted up behind my knee after Friday's squat session but I thought it was better this morning.  Nope.  Hurt like hell by the time I got up in weight and put wraps on.  I ditched the wraps and tried a set without them but the pain was still there.  Decided to call it quits before I hurt something serious.  Time for ice and maybe a deload.  Everything seems to ache lately.  This week was scheduled to be a deload anyway.
Title: Re: BLKs Training Journal
Post by: Little Tim on June 30, 2014, 05:07:39 PM
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason,  I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose?  Foot pedal variable speed and motorized.  Might not be a million dollar idea,  but I might be on to something here.
Title: Re: BLKs Training Journal
Post by: BigDaddy on June 30, 2014, 05:22:11 PM
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason,  I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose?  Foot pedal variable speed and motorized.  Might not be a million dollar idea,  but I might be on to something here.

I was thinking a bit you could put into a cordless drill......
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 30, 2014, 05:35:52 PM
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason,  I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose?  Foot pedal variable speed and motorized.  Might not be a million dollar idea,  but I might be on to something here.
Figure out how to put that in a gym bag and get to production :)


I was thinking a bit you could put into a cordless drill......

I found one out there, but it looked like a $40 tuning fork.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 01, 2014, 12:39:33 PM
39 days 'til competition

Yup.  Deload time.  I was going to charge on and go ahead with the planned 3/3/3+ day, but my first workset hurt.  I repped out a few sets of 5 with only 155 and that hurt too so I'm deloading this week.  That'll leave me with 3 training weeks leading into the meet and 1 light week prior to the meet.  The way things are going I am doubting I'll hit my 1k total this time.  Squat should be better, bench the same, and dead probably the same too.

After this meet I'm thinking of changing up my program to something else.  I've been researching RTS and periodization methods.
Title: Re: BLKs Training Journal
Post by: sakustoms on July 01, 2014, 01:40:17 PM
Drive by posting. Looking good Ron. Congrats on hitting 165.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 03, 2014, 12:44:57 PM
37 days 'til competition


Felt much better after taking off the last day and a half.  I also got 8+ hours of sleep last night for the first time since last weekend.  I forgot I was off work today and put in 2 hours of work this morning before I realized why now one was on the weekly call.  Oh well.  It's still a day off.  :D

I played around with some new stuff and had fun.  Pin presses are a LOT harder than I expected.  Diet kinda fell off track over the last few days though.  My hammy is feeling perfect so I'm hoping to get a good squat session in tomorrow.

I'm tracking my RPE's so that's what all the "@"'s are for.

Cycle 6, Week 1 - 3X3 BENCH DAY
Weight:  166

Bench Press
   Warmups:
   45 x 10 x 2 sets
   100 x 5
   120 x 5
   135 x 5
   155 x 3@6
   185 x 3@8
   205 x 3@8.5
   220 x 3@9
   205 x 3@8
Pin Press
   185 x 1@8
   185 x 1@8.5
   185 x 1@9
   185 x 1 @10
Floor Press
   135 x 8@8
   155 x 5@9
   135 x 8@8
Bench Press w/ 4 second pauses
   135 x 3@6
   155 x 3@8
   165 x 3@8.5
   170 x 3@9
Close-grip Bench Press
   155 x 5@7.5
   165 x 5@8
   175 x 5@9

SuperSet:
   Skullcrushers
      65 x 8 x 3 sets
   Barbell Curls
      65 x 8 x 3 sets

OHP
   115 x 5@7
   115 x 5@8
   115 x 5@9

Tomorrow:  Squat in 3s  (3 rep squats with unknown sets)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 03, 2014, 03:35:52 PM
Great workout, lots of volume

Lol@ pin presses being harder than you thought.   I had the same experience,  but it will pay off and help you with exploding off your chest.  Funny how much heavier the weight is moving it from a dead stop.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 04, 2014, 04:24:46 PM
36 days 'til competition

Hamstring felt fine today so I stayed light and got stuff done.  I didn't wrap at all until the last set though.

Cycle 6, Week 1 - ?X3 SQUAT DAY
Weight:  166.4 Carbed up and I plan on drinking a few Sam Adams tonight! :beerchug:

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   165 x 5
   195 x 3
   225 x 2
   245 x 1
   Worksets
   285 x 3 @8
   300 x 3 @8.5
   285 x 3 @8
   285 x 3 @8
   285 x 3 @8.5
   285 x 3 @9
   285 x 3 @8 (wrapped)
   195 x 20
3" deficit Deadlift
   135 x 5
   225 x 5@7
   245 x 5@8
   265 x 5@9
Front Squats
   135 x 8
   155 x 8
   155 x 8

Super Set
   Chins
      25 x 6
      25 x 6
      25 x 6
   Dips
      45 x 6
      45 x 6
      45 x 6

Have a good holiday and weekend everyone!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 06, 2014, 04:22:29 PM
34 days 'til competition

Feeling a little extra energy and a little guilty both from going off diet over the weekend, I decided to get a little more work in on the bench.

Cycle 6, Week 2 - ?X5 BENCH DAY
Weight:  169  :o

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   155 x 3
   Worksets
   185 x 5 @ 8
   200 x 5 @ 9
   190 x 5 @ 9
   185 x 5 @ 8.5
   185 x 5 @ 9
CGBP
   155 x 5 @ 7
   165 x 5 @ 8
   175 x 5 @ 8.5
   180 x 5 @ 9

Here I found something interesting.  I was almost to the same weight I was on for bench press, and easily pressing the weight up with power.  This tells me that more than likely my bench press grip is too wide.  So I took the weight down to 135 and did one rep as explosive as I could with both my normal grip, and slightly narrower.  I think the narrower grip is better.  Sucks to find this out so close to my meet, but I still have 4 weeks to work with on getting used to the grip.

BENCH PRESS w/ SlingShot & 2 second pauses
   225 x 3 x 3 sets
Pin Press - with narrower grip and doing one rep every 15 seconds as explosive as possible.  The last rep was a grinder.
   185 x 1 x 6 sets

Super Set
   Skullcrusher / EZ-bar Curls
      65 x 10 x 3 sets

Tomorrow, ?x5 SQUAT DAY
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on July 06, 2014, 05:28:04 PM
Grip width is incredibly difficult to sort, and its a crucial part of benching.
It took me quite a long time to sort out what was comfortable, gave the best results, and didn't destroy my shoulders.
You've still got 5 weeks to work on that. If moving your grip means an extra 10-15 lbs on your bench, no time like the present to sort it out.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 06, 2014, 07:27:57 PM
It kinda weird because I used to be a very chest-dominant bencher before.  I used to have my middle finger on the index lines and now my pinky is about an inch in.  My range of motion is bigger, but I feel more spring off the chest narrower.  Next bench day is Tuesday so I'm going to repeat today's weights and see how it feels.

Today's workout was completely unplanned.  I was just sitting around bored watching bench form videos (a lot off Brandon Lilly) and got motivated off the couch.
Title: Re: BLKs Training Journal
Post by: sakustoms on July 07, 2014, 07:36:07 AM
It kinda weird because I used to be a very chest-dominant bencher before.  I used to have my middle finger on the index lines and now my pinky is about an inch in.  My range of motion is bigger, but I feel more spring off the chest narrower.  Next bench day is Tuesday so I'm going to repeat today's weights and see how it feels.

Today's workout was completely unplanned.  I was just sitting around bored watching bench form videos (a lot off Brandon Lilly) and got motivated off the couch.

Can't wait to see how changing hand spacing affects your bench. My ring finger is on the index lines. This seems to work for my shoulders but I'm curious how moving it would affect power.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 07, 2014, 12:22:56 PM
33 days 'til competition

Cycle 6, Week 2 - 5/5/5+ SQUAT DAY
Weight:  167.5

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   165 x 5
   195 x 3
   Worksets
   215 x 5 @ 7
   245 x 5 @ 7.5
   280 x 8 @ 9
   295 x 5 @ 8
   310 x 3 @ 9
   325 x 5 @ 9 (wrapped)
Front Squats
   135 x 8 @ 6
   155 x 8 @ 7
   165 x 8 @ 8

Tomorrow, 5/5/5+ BENCH DAY
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 08, 2014, 12:29:41 PM
32 days 'til competition

Short & sweet today.

Cycle 6, Week 2 - 5/5/5+ BENCH DAY
Weight:  166.2

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   100 x 5
   120 x 5
   145 x 3
   Worksets:
   160 x 3@6 (was supposed to be 5 :o )
   180 x 6@8 (making up for missed reps ^)
   205 x 3@10  (WTF.  Felt heavy)
   205 x 3@10  (Tried again, same result)
   180 x 5@8
   180 x 5@8.5
   180 x 5@9
Pin Presses - one rep every 15 seconds
   190 x 1 x 3 sets
OHP
   95 x 5@7
   105 x 5@8
   115 x 5@9
   105 x 5@9

Tomorrow, DEADLIFT DAY
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 08, 2014, 02:08:41 PM
Nice squats and bench.  I don't know how you can hit chest and shoulders on the same day, my shoulders are shot after bench, great work!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 08, 2014, 07:20:11 PM
Nice squats and bench.  I don't know how you can hit chest and shoulders on the same day, my shoulders are shot after bench, great work!
The OHPs are only accessory to bench.  Just some light work.  I dropped the press day from the original program since my OHP was going up and my bench was stagnant.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 09, 2014, 02:29:13 PM
31 days 'til competition

Another dreaded deadlift session.  Every time this day comes around, I get all psyched up thinking I'm going to have a break through and start pulling man-sized weights.  Then every time this session ends, I'm humbled in the realization that my deadlift blows.

Today my emphasis was concentrating on using my hips to lift the weight and not just pulling it up.  It felt good on the first bunch of sets but once the weight went up, I lost that feel.  :'(

Cycle 6, Week 2 - 5/5/5+ DEADLIFT DAY
Weight:  164.6

Conventional Deadlift
   Warmups:
   135 x 10 x 2 sets
   150 x 5
   185 x 5
   225 x 3
   Worksets
   240 x 5@6
   275 x 5@7.5
   315 x 5@8.5 (decided to not do plus sets in hopes of getting more heavy work in)
   330 x 3@9.5
   315 x 5@9.5
Good Mornings - new exercise for me so went super light.
   45 x 12 x 2 sets
   75 x 10
   95 x 10
   115 x 10
   135 x 10
BOR
   135 x 8
   155 x 8
   185 x 5

Tomorrow, ?x5 Bench day
Title: Re: BLKs Training Journal
Post by: Countryliftin on July 10, 2014, 01:11:36 PM
Hey man,

Found the site and your log. Looks like a good crew here.

Looking forward to following along.

Ryan
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 10, 2014, 01:15:10 PM
Hey man,

Found the site and your log. Looks like a good crew here.

Looking forward to following along.

Ryan
Hey, man!  Welcome aboard!

30 days 'til competition

Cycle 6, Week 2 - ?X5 BENCH DAY
Weight:  164.8

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   100 x 5
   120 x 5
   145 x 3
   Worksets:
   185 x 5@8
   195 x 5@9
   195 x 5@9.5
   195 x 5@10
   185 x 5@9
   135 x 10@6.5
   135 x 10@8
   135 x 10@9
CGBP - w/ SlingShot
   185 x 7
   185 x 6
   165 x 8
Superset - Ez-Bar Lying Tricep Extensions / Barbell Curls
   75 x 6 x 3 sets

Tomorrow, ?x5 SQUAT DAY
Title: Re: BLKs Training Journal
Post by: Countryliftin on July 10, 2014, 05:05:46 PM
Nice work today. What program are you running using RPE? Looks like you got some good work volume in.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 10, 2014, 05:50:00 PM
Nice work today. What program are you running using RPE? Looks like you got some good work volume in.
It's my hybrid 5/3/1.  I do typical 5/3/1 squat, bench, deadlift on Monday, Tuesday, Wednesday.  Then to add more frequency in I do lighter bench and squats on Thursday and Friday doing the week's prescribed reps.  This was a 5/5/5+ week so I did sets of 5 today.  I'm just playing around with RPE's to get the hang of it and might use it in my programming after my meet.  I'm still unsure if I'll stick with 5/3/1 or go off on a tangent with some type of periodization to lead into my next meet.

I felt I was doing better with more frequent squats and benching prior to getting on the 5/3/1 program.  Presses were improving, but bench wasn't on the 5/3/1 so now I only do presses as accessory work to bench.  Squats were kind of progressing, but not a the rate I was used to.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 10, 2014, 10:02:59 PM
Here's the ugly footage from yesterday's deadlift session.  Hope you guys like heavy metal.  The wife is out of town so I don't have to worry about offending here ears.

http://youtu.be/56BnQU26spQ (http://youtu.be/56BnQU26spQ)
Title: Re: BLKs Training Journal
Post by: Countryliftin on July 10, 2014, 11:54:19 PM
Your form actually looks pretty good. Get that back tight as heck before your pull and flare the lats hard. Rip it off the ground, you look like you could be a little more aggressive. Remember it's a hip hinge not a leg press. You almost want to drive yourself backwards if the bar wasn't there. The hips should follow through and under you. Focus on a hard contraction in the glutes for the lockout portion and get your hamstrings more engaged off the floor, mentally. One technique that might help would be visualization of the lift before you perform it. You can also try to take a little more tension off the bar in your starting stance, I see this mostly with sumo guys, but convo lifters can do it too. Get tight and braces and then sit BACK into position and get tight. I hesitate to use the word sit, because thats not what you are doing, but you are. basically gaining tension by leaning back but not lowering out of your position. Looks like you could start with the hips just a hair higher too because they rise a little bit anyways before you really take off. If you are like me, too much leg drive focus means no lift. I'm fixing that, but I doubt they will ever catch up completely.


I'll give you anything further as I watch and think about it some more.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 11, 2014, 02:19:52 PM
Thanks for the info Ryan.  I'll re-read all that prior to my next DL session!

29 days 'til competition

Just a quick squat session.  Short on time today being single dad and all.  Still felt like I got some good light work in.

Cycle 6, Week 2 - ?x5 SQUAT DAY
Weight:  164.2 and hungry

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2
   135 x 5
   165 x 5
   195 x 3
   225 x 2
   245 x 1
   Worksets
   265 x 5@8
   275 x 5@9
   295 x 5@8 (wraps from here on out)
   315 x 5@9
   295 x 5@8
   295 x 5@8.5
SLDL
   185 x 10 x 4 sets

Weekend off, Monday 5/3/1 Squats, no AMRAPS, all Jokers
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 11, 2014, 02:36:27 PM
For a short workout, that's still good volume, great job!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 14, 2014, 03:08:15 PM
26 days 'til competition

Cycle 6, Week 3 - 5/3/1 w/ Jokers SQUAT DAY
Weight:  166.8

LOWBAR SQUATS
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   165 x 5
   195 x 3
   225 x 1
   Worksets:
   245 x 5
   280 x 3
   310 x 1
   325 x 1
   345 x 1
   360 x 1
   375 x 0 - This is my goal for my meet.  I should have saved this for the platform (vid below)
BBB LOWBAR SQUATS
   185 x 10 x 5 sets
Single Leg Banded Leg Curls
   2x orange bands x 12
   1x red band x 12
   1x red + 2x orange bands x 12
SLDL
   185 x 10 x 5 sets

http://youtu.be/DDRNaljM7-k (http://youtu.be/DDRNaljM7-k)

Tomorrow, 5/3/1 w/ Jokers Bench Day
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 15, 2014, 01:07:16 PM
25 days 'til competition

Grrrr... bicep tendonitis is coming back.  As the weights crept up, the pain got worse and worse to the point of me thinking about the pain and not the movement or form.

Cycle 6, Week 3 - 5/3/1 Bench Day
Weight:  165.4

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   100 x 5
   120 x 5
   145 x 3
   Worksets
   180 x 5@8.5
   205 x 3@9.5
   230 x 1@10
BBB Bench Press
   135 x 10 x 5 sets
Reverse Grip BOR - Did these because the normal grip really aggravated my bicep
   135 x 10 x 5 sets

Done. 
Ice, foam rolling & mobility work tonight.  Tomorrow off, Thursday 5/3/1 Deadlift
Title: Re: BLKs Training Journal
Post by: Countryliftin on July 15, 2014, 03:34:34 PM
You'll get that squat come meet time. Build strength til then, don't test it too much ;)

I feel ya on the bicep tendonitis. I have been struggling with it and some RC trouble since late December... took me a while to figure out what it was and modify my training.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 15, 2014, 04:30:15 PM
You'll get that squat come meet time. Build strength til then, don't test it too much ;)

I feel ya on the bicep tendonitis. I have been struggling with it and some RC trouble since late December... took me a while to figure out what it was and modify my training.
The tendonitis usually flares up after heavy squats because of the way I'm holding the bar.  I try to remember to pull the bar apart, but that goes out the window when I get up near my 1RM.   :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 17, 2014, 04:49:34 PM
23 days 'til competition

Good and bad stuff today.  The good thing was I used the hook grip with success today.  315 DOH!  Thumbs took a beating, but it works well.  Bad news is, my deadlift still sucks.  I was able to work up to with 5lbs of my PR, but I'm expecting gains after almost 3 months, not holding fast.  Today I made efforts to work on contracting my lats and keeping my head neutral with my shoulder blades over the bar.  Bar speed still feels terribly slow.

Cycle 6, Week 3 - 5/3/1 deadlift day
Weight:  165.2

Conventional Deadlift
   Warmups:
   135 x 10 x 2 sets
   150 x 5
   185 x 5
   225 x 3
   Worksets
   275 x 5@7.5
   315 x 3@8
   350 x 1@9
   365 x 1@10
Sumo Deadlift
   225 x 3@7
   245 x 3@7.5
   275 x 3@8

I'll try to get the video together and post it up tonight.

Tomorrow, light squat and bench with accessories
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on July 17, 2014, 04:58:04 PM
In all honesty, you'll be significantly more pumped up on Meet day.  You'll be riding an adrenaline high, and you'll be using a better bar.

All things considered, being within 5lbs of your PR 3 weeks out, means you'll pull more than that at the Meet.  You've only had 3 months since your previous Meet, and all three lifts have come up.  In reality, you took the week off after your Meet, so you've only been training for 2 months.  You're even with your PR, from a Meet.

Think of it this way.  You'll add 25lbs to your total in 3 months.  That means in a year, you'll be on track to log 100lbs on your total, at the same, or less bodyweight. 

You dun good, boy.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 17, 2014, 05:59:33 PM
In all honesty, you'll be significantly more pumped up on Meet day.  You'll be riding an adrenaline high, and you'll be using a better bar.

All things considered, being within 5lbs of your PR 3 weeks out, means you'll pull more than that at the Meet.  You've only had 3 months since your previous Meet, and all three lifts have come up.  In reality, you took the week off after your Meet, so you've only been training for 2 months.  You're even with your PR, from a Meet.

Think of it this way.  You'll add 25lbs to your total in 3 months.  That means in a year, you'll be on track to log 100lbs on your total, at the same, or less bodyweight. 

You dun good, boy.

Thanks Alex.  Once I'm done with this cut I'm sure I'll start making better gains too.  It's just frustrating since I've been able to progress on squats but not the other two lifts.

Here's the video for critique by all you deadlift coaches.  I'm putting the sumo pulls together now.
http://youtu.be/dpywdZLrbOo (http://youtu.be/dpywdZLrbOo)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 17, 2014, 06:37:48 PM
... and the sumo pulls.

http://youtu.be/z8v80eYjmUs (http://youtu.be/z8v80eYjmUs)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 18, 2014, 11:57:03 AM
Your form looks really good on both conventional and Sumo!  Great Job
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 18, 2014, 12:40:09 PM
Your form looks really good on both conventional and Sumo!  Great Job
Poop.  That's not what I wanted to hear.  I want to hear, "Hey, you're fucking up on blah blah blah."  Then I go and fix "blah blah blah" and get an instant 50lbs added to my PR.  :D
Thanks though.  I just need to keep working them.  After my meet, I'm going to make deadlifts priority #1.

22 days 'til competition

Cycle 6, Week 3 - just winged it today
Weight:  165.0

Bench Press - plan was to work up to 2 sets @92.5% of goal, but I never made it.  failed at my 235 attempt.  Even the 225 @ 90% was a struggle.
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   165 x 3
   Worksets:
   185 x 1
   215 x 1
   235 x 0 :(
   225 x 1
   215 x 1
   185 x 1
   165 x 3
   135 x 5
Front Squats  - back still feeling yesterday's deadlifts, so I went with front squats over paused squats.
   45 x 10 x 2 sets
   95 x 10
   135 x 10
   155 x 8
   175 x 8
CGBP
   95 x 5
   135 x 8
   155 x 8
   165 x 8
   155 x 8

That's the end of 5/3/1 for now.  I don't see it helping me peak for the meet by going through another cycle.  I'm just going to raise intensity and lower volume over the next couple of weeks leading up to the meet.  I'll be working up to 3RM maxes for the main lifts next week then some back off sets.  The following week, working up to doubles and meet week work up to my openers on Sunday with a super light workout on Tuesday or Wednesday.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 18, 2014, 02:50:31 PM
lol, sorry bud,  I'd recommend loading more weight on and recording and trying to keep your form.  When you start failing, then it will be easier to see your weaknesses and fix them. 
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 21, 2014, 01:57:42 PM
19 days 'til competition

Coming down to the wire now.  Not much to do other than work form, and keep at the heavy weights with lowering of volume.  I tripled 5lbs less than my planned opener on squat which was pretty cool and left one rep in the tank.

This workout is a preview to the program I'll be trying out after my meet.  3 days dedicated to one of the competition lifts, but all lifts get work each day.  Then an optional 4th day for bodybuilding fluff-n-puff and conditioning work.  I try to go in competition order (SBD) with these exercises too.

Competition squat, bench accessory, deadlift primary
Weight:  166.4

Competition Squat (lowbar)
   Warmups:
   45 x 10 x 2 sets
   135 x 5
   185 x 3
   225 x 1
   275 x 1
   Worksets (belt & wraps)
   315 x 3 @ 8
   335 x 3 @ 9
   320 x 3 @ 8.5
   320 x 3 @ 9
CGBP
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   155 x 1
   Worksets
   165 x 8 @ 8.5
   175 x 6 @ 10
   155 x 8 @ 9.5
3" Deficit Deadlift (conventional, beltless)
   Warmups:
   135 x 10 x 2 sets
   185 x 5
   225 x 3
   Worksets:
   275 x 5 @ 8
   295 x 5 @ 10
   275 x 5 @ 9

Wednesday: primary squat (2ct paused squats), competition bench, deadlift accessory (pendlay rows)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 23, 2014, 07:43:56 PM
17 days 'til competition

Much later workout than usual.  Overall, not too bad.  Tennis elbow and bicep tendon has been sore the last few days but they didn't really bother me much on anything.  3ct paused squats were way tougher than I thought they'd be.  I thought I'd be working up to 275 for 5 reps.  I was using a clock and I think I saw time slow down on the last few reps of the sets.

Squat Accessory, competition bench, deadlift accessory
Weight:  165.6

3ct Paused Squat
   Warmuups:
   45 x 10 x 2 sets
   135 x 5
   185 x 3
   225 x 1
   Worksets
   245 x 5 @ 8
   265 x 5 @ 9
   250 x 5 @ 8.5
   250 x 5 @ 9
Bench Press
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   115 x 5
   135 x 3
   165 x 1
   Worksets
   185 x 3 @ 7.5
   195 x 3 @ 8
   205 x 3 @ 9
   195 x 3 @ 8.5
   195 x 3 @ 8.5
   195 x 3 @ 9
BOR
   135 x 8 @ 6.5
   155 x 8 @ 8.5
   165 x 8 @ 10
   155 x 8 @ 9

Friday, competition deadlift,  bench primary, squat accessory
Title: Re: BLKs Training Journal
Post by: sakustoms on July 24, 2014, 06:52:57 AM
Everything's looking good Ron. 3 second paused squats? damn…. I think I'd get stuck at the bottom, especially with the weight you're using for them.  :thumbsup:

The comp will be here before you know it now.
Title: Re: BLKs Training Journal
Post by: Little Tim on July 24, 2014, 08:50:36 AM
Can't imagine how you feel today after those pause squats.  They'll keep you honest,  for sure.

Quick question,  do you experience any lower back issues when getting into heavier BOR?  I'm having some trouble maintaining strict form as I progress above 135# and was curious if you had any insight.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 24, 2014, 08:56:21 AM
Can't imagine how you feel today after those pause squats.  They'll keep you honest,  for sure.

Quick question,  do you experience any lower back issues when getting into heavier BOR?  I'm having some trouble maintaining strict form as I progress above 135# and was curious if you had any insight.
Unless I'm doing the Pendlay version, I always deadlift the bar up, arch, then bend at the hips until I feel my arch begins to flatten.  I also bend my knees a bit so I can get more parallel. Doing them this way it doesn't hurt my lower back at all.  If I don't start from the top, I really can't get my lower back arched or tight enough to brace it.
Title: Re: BLKs Training Journal
Post by: Little Tim on July 24, 2014, 10:40:45 PM
Thanks, that is worth a shot.  I was basically starting in the position.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 25, 2014, 02:06:08 PM
15 days 'til competition

Last main-lift workout before a mini-vacation.  I'd like to be a little lower in weight before going on vacation, but I'll just try to be a little more mindful on my food intake.  I still want to have fun though.  When I come back off of vacation, I'll only have a week and a half to get any weight gain back off.  I'll also only have one workout per lift before the meet.

Deadlifts still giving me fits.  Not a clue as to what is going on.  Plan was to work in the 80-89% range for as many singles as I could muster with 90 seconds between attempts.

Competition deadlift, bench primary, squat accessory
Weight:  164.4

Conventional deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 1
   225 x 1
   275 x 1
   315 x 1
   Worksets: - one single every 90 seconds using 80-89% of e1RM.
   325 x 1
   345 x 1
   365 x 0 :(
   345 x 0 :(
   325 x 1
   325 x 1
   315 x 1
   315 x 1
3ct Paused Bench Press
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 5 @ 8.5
   170 x 5 @ 9
   160 x 5 @ 8.5
   160 x 5 @ 9
Front Squats
   135 x 8 @ 7
   155 x 8 @ 8
   170 x 8 @ 8.5
   170 x 8 @ 9

Tomorrow, fluff-n-puff BB day if I have time then off 'til Thursday.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 26, 2014, 06:32:48 PM
14 days 'til competition

General Workout
Weight:  164.2

Chin-ups
   bw x 5 x 2 sets
   10 x 5 x 2 sets
   15 x 5
   20 x 5
   25 x 4
Dips
   bw x 5 x 2 sets
   15 x 5
   45 x 5
   65 x 5
   80 x 3
OHP
   45 x 10 x 2 sets
   65 x 5
   85 x 5
   115 x 5
   125 x 5 (10lb 5RM PR)
   135 x 2
   125 x 3
Barbell Curls
   45 x 10 x 2 sets
   65 x 8
   75 x 8
   85 x 8
   75 x 8
Skullcrushers
   65 x 8
   75 x 8
   85 x 8 x 2 sets

Have a good weekend folks!
Title: Re: BLKs Training Journal
Post by: Countryliftin on July 29, 2014, 10:54:35 AM
good work lately man
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 30, 2014, 09:55:45 PM
good work lately man
Thanks man!  Just back from vacation at the beach and looking forward to lifting again tomorrow.  I haven't gotten on a scale yet, but I do believe I put a little extra pressure on myself to make weight next weekend.  Hopefully it's mostly water.  I'm going to finish these last two beers before I start worrying about it though.
Title: Re: BLKs Training Journal
Post by: Countryliftin on July 31, 2014, 05:26:41 AM
Can't stop living and enjoying life man. I'm sure you'll be alright. Hope you enjoyed vacation.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 31, 2014, 03:13:25 PM
9 days 'til competition
Holy smokes! Single digit days now!

Deadlift, Bench Primary, Squat Accessory
Weight:  171.6  :o

Conventional Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   275 x 1
   Worksets
   315 x 1
   335 x 1
   355 x 1
   375 x 0 :(
   345 x 1
Bench Press w/ 2ct paused reps
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 3 @ 7
   175 x 3 @ 8
   185 x 3 @ 8.5
   195 x 3 @ 9
   185 x 3 @ 8
   185 x 3 @ 8
   185 x 3 @ 8.5
   185 x 3 @ 8.5
   185 x 3 @ 9
Front Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets:
   165 x 6 @ 8
   175 x 6 @ 8.5
   185 x 6 @ 9
   175 x 6 @ 9

I'm just going to have to do what I can do next weekend for deadlifts.  Hopefully the bar will add some plates for me.  Planned opener is 350# so that should give me an idea.  I'd really like to at least get a PR above 370# by the final lift.

Today's bench press felt great.  I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.

Front squats are tough as hell for me for some reason.  Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.

Saturday:  Competition Squat, Bench Accessory, Deadlift Primary
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 02, 2014, 03:54:26 PM
7 days 'til competition

This time next week, I'll probably be heading into deadlifts at the meet.  This will be my second to last workout with one on Monday.  I may go ahead and get it in tomorrow depending on how my triceps feel after today's CGBPs.

Comp. Squat, Bench Accessory, Deadlift Primary
Weight:  165  8)

LOWBAR SQUAT
   Warmups:
   45 x 10  x 2 sets
   135 x 5
   185 x 5
   225 x 5
   275 x 1
   315 x 1
   Worksets:
   340 x 1
   355 x 1 x 2 sets
   225 x 8
CGBP
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets
   155 x 6 @ 7
   165 x 6 @ 7.5
   175 x 6 @ 8
   185 x 6 @ 9
   175 x 6 @ 8
   175 x 6 @ 8.5
   175 x 6 @ 9
1-1/2" Deficit Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   Worksets:
   275 x 3 @ 8
   295 x 3 @ 8.5
   315 x 3 @ 9.5
   285 x 3 @ 8
   285 x 3 @ 8.5
   285 x 3 @ 9

Tomorrow or Monday:  Squat Primary (light), Comp. Bench, Deadlift Accessory (light)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 03, 2014, 07:31:55 PM
6 days 'til competition

Bench Day
Weight:  164.2

Comp. Bench Press
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   125 x 5
   145 x 3
   165 x 1
   185 x 1
   205 x 1
   225 x 1
   185 x 8

Done.  I didn't feel like I had any good bench days last week so I figured I'd work up to at least my planned opener of 220.  I'm not sure if I'll take the rest of the week off or maybe do a 50% 5x5 on Tuesday just to stay loose and work a little form.  I'll figure that out on Tuesday :)

This puts my planned openers at 340/220/350 and try to work towards 375/250/375.
Title: Re: BLKs Training Journal
Post by: djflex on August 03, 2014, 08:07:20 PM
Bl , if i may be so bold as to ask a question. I know you been a long time cut. As you are roughly my height, i am curious if you feel you can "hold" this weight. I ask because at some point i am going to need to find a happy weight that i can maintain and work with. My goals are a little differnet this time out.


Also some awesome lifts up in here brother
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 03, 2014, 08:53:12 PM
Bl , if i may be so bold as to ask a question. I know you been a long time cut. As you are roughly my height, i am curious if you feel you can "hold" this weight. I ask because at some point i am going to need to find a happy weight that i can maintain and work with. My goals are a little differnet this time out.


Also some awesome lifts up in here brother
I could easily hold this weight since I have plenty more to lose.  I'd guess there's an easy 10-15 lbs of fat that I could cut.  My wife last measured my bf% at 13.4% in late June and I'm only a couple lbs lighter now.  Cutting 15lbs would land me in the lower end of my current 165lb weight class so there's no point in going lower except for aesthetic reasons and I don't want to loose any muscle.  I'm kinda tired of cutting and not making any progress on bench and deadlifts so I'm leaning towards bulking after the meet but still stay within range of 165.  Chances are my next meet won't be until May next year.  Once I can't make weight at 165 without losing muscle, I'll stick with 181lb class.  I think that is actually my "happy" weight and always was when I was in my 20s but I had a lot more muscle and a lot less fat.
Title: Re: BLKs Training Journal
Post by: djflex on August 03, 2014, 08:59:28 PM
Thanks. Always good to get a feel for others are doing


Also good luck next weekend...
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 03, 2014, 10:15:37 PM
Thanks. Always good to get a feel for others are doing


Also good luck next weekend...
No problem and thanks for the encouragement.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 05, 2014, 02:07:38 PM
4 days 'til competition

Just a light workout of 5x5 @ 50% of my goals for this weekend.

Weight:  163.4

Squat: 185x5x5
Bench:  125x5x5
Deadlift: 185x5x5

Nothing to do now but rest, maintain weight, and look forward to some carbs Friday night.
Title: Re: BLKs Training Journal
Post by: sakustoms on August 05, 2014, 02:37:54 PM
Looks like you're in a good place Ron. Good luck at the comp.
Title: Re: BLKs Training Journal
Post by: doughnutgut on August 05, 2014, 04:46:51 PM
Popping in to wish you good luck big man.

Kill it.
Title: Re: BLKs Training Journal
Post by: Little Tim on August 05, 2014, 09:57:51 PM
Good luck this weekend.

Thanks for the tip on the BOR.  First time it was obvious I was previously using more of my arms whereas today I felt it in my back (lats).
Title: Re: BLKs Training Journal
Post by: Bando on August 05, 2014, 10:10:45 PM
9 days 'til competition
Holy smokes! Single digit days now!

Deadlift, Bench Primary, Squat Accessory
Weight:  171.6  :o

Conventional Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   275 x 1
   Worksets
   315 x 1
   335 x 1
   355 x 1
   375 x 0 :(
   345 x 1
Bench Press w/ 2ct paused reps
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 3 @ 7
   175 x 3 @ 8
   185 x 3 @ 8.5
   195 x 3 @ 9
   185 x 3 @ 8
   185 x 3 @ 8
   185 x 3 @ 8.5
   185 x 3 @ 8.5
   185 x 3 @ 9
Front Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets:
   165 x 6 @ 8
   175 x 6 @ 8.5
   185 x 6 @ 9
   175 x 6 @ 9

I'm just going to have to do what I can do next weekend for deadlifts.  Hopefully the bar will add some plates for me.  Planned opener is 350# so that should give me an idea.  I'd really like to at least get a PR above 370# by the final lift.

Today's bench press felt great.  I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.

Front squats are tough as hell for me for some reason.  Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.

Saturday:  Competition Squat, Bench Accessory, Deadlift Primary

looks good Man. Front squats are probably the last thing I would do for a prep run, get your forearms sore and collarbone banged up, yikes
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 06, 2014, 02:15:17 AM
Looks like you're in a good place Ron. Good luck at the comp.
Popping in to wish you good luck big man.

Kill it.
Good luck this weekend.

Thanks for the tip on the BOR.  First time it was obvious I was previously using more of my arms whereas today I felt it in my back (lats).
Thanks guys!

9 days 'til competition
Holy smokes! Single digit days now!

Deadlift, Bench Primary, Squat Accessory
Weight:  171.6  :o

Conventional Deadlift
   Warmups:
   135 x 5 x 2 sets
   185 x 5
   225 x 3
   275 x 1
   Worksets
   315 x 1
   335 x 1
   355 x 1
   375 x 0 :(
   345 x 1
Bench Press w/ 2ct paused reps
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   120 x 5
   150 x 3
   Worksets
   165 x 3 @ 7
   175 x 3 @ 8
   185 x 3 @ 8.5
   195 x 3 @ 9
   185 x 3 @ 8
   185 x 3 @ 8
   185 x 3 @ 8.5
   185 x 3 @ 8.5
   185 x 3 @ 9
Front Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 3
   Worksets:
   165 x 6 @ 8
   175 x 6 @ 8.5
   185 x 6 @ 9
   175 x 6 @ 9

I'm just going to have to do what I can do next weekend for deadlifts.  Hopefully the bar will add some plates for me.  Planned opener is 350# so that should give me an idea.  I'd really like to at least get a PR above 370# by the final lift.

Today's bench press felt great.  I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.

Front squats are tough as hell for me for some reason.  Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.

Saturday:  Competition Squat, Bench Accessory, Deadlift Primary

looks good Man. Front squats are probably the last thing I would do for a prep run, get your forearms sore and collarbone banged up, yikes
I can't do front squats the conventional way so I use wrist wraps to hold the bar.  Much easier on the forearms.  I'm hoping they help me open my hips up more to gain mobility.  If my legs grow a little, that'd be a plus too.   :P
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 11, 2014, 01:42:23 PM
Deload week after a successful meet this weekend.

Comp Squat, Bench Accessory, Deadlift Primary
Weight:  Don't care :D

Lowbar Squat
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   Worksets
   185 x 5 x 5
CGBP
   Warmups:
   45 x 10 x 2 sets
   75 x 5
   95 x 5
   Worksets:
   125 x 5 x 5
1.5" Deficit Conventional Deadlift
   Warmups:
   135 x 10 x 5
   135 x 5
   Worksets:
   185 x 5 x 5

Still have about 30 minutes of mobility and foam rolling to do tonight for rehab.

Tomorrow:  deloaded squat primary, competition bench, deadlift accessory 5x5
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 11, 2014, 10:21:34 PM
Results from this weekend's meet just posted.  I wasn't exactly sure what I weighed in at so I couldn't calculate my wilks score until now.

May 3, 2014:   950.00lbs@173.60lbs bodyweight = 297.16
Aug 9, 2014:   985.00lbs@162.20lbs bodyweight = 322.71

Progress has been made so I can stop beating myself up for not progressing on bench and deadlifts.  Now the goal is to increase my lifts without getting too fat.  With my next meet over 9 months away, I have plenty of time to train a few cycles to measure progress. 

However, I'm kicking around the idea of doing a meet sometime around November just to keep my motivation going though.  Autumn Apocalypse on November 1st would probably be my best bet for a close one.  Still a 3 hour drive, but doable.  If I do that meet, I'd just weigh in at what I weigh in at whether its 165 or 181.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on August 12, 2014, 10:46:18 AM
Great Progress!!  and congrats on the meet
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 12, 2014, 01:51:37 PM
Great Progress!!  and congrats on the meet
Thanks man! 

DELOADED squat primary, competition bench, deadlift accessory
Weight:  169.2

303 Lowbar Squats
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   Worksets:
   185 x 5 x 5
Competition Bench
   Warmups:
   45 x 10 x 2 sets
   75 x 5
   95 x 5
   Worksets:
   135 x 5 x 5
RDL
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   135 x 5
   Worksets:
   185 x 5 x 5

Just realized while I was typing this up that I was supposed to take today off.  Oh well.  It was light stuff so no harm done.  I'll take tomorrow off and get back at it on Thursday with deadlift, bench primary, and squat accessory followed by GPP on Friday.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on August 12, 2014, 02:33:10 PM
Nice workout..... odd not seeing a countdown in your journal   ::)

 :D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 14, 2014, 12:46:05 PM
odd not seeing a countdown in your journal
Depending on how this training cycle goes, I'd like to do another meet in November.  Once that's official, you bet there'd be another countdown.

DELOADED Deadlift, Bench Primary, Squat Accessory
Weight:  169.2

Conventional Deadlift
   Warmups:
   135 x 10 x 2 sets
   135 x 5
   Worksets:
   185 x 5 x 5
2ct Paused Bench Press
   Warmups:
   45 x 10 x 2 sets
   75 x 5
   95 x 5
   Worksets:
   125 x 5 x 5
Front Squat
   Warmups:
   45 x 10 x 5
   95 x 5
   Worksets:
   135 x 5 x 5

Tomorrow GPP stuff then back at heavy shit on Monday.
Title: Re: BLKs Training Journal
Post by: sakustoms on August 14, 2014, 01:31:36 PM
Good stuff Ron. I like doing paused benching, I try to throw that in at the end of every bench session but I can't go real heavy.

Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 15, 2014, 02:23:29 PM
GPP day

I pretty much just winged most of this stuff.  Also tried some new stuff.  All sets were done with short rest periods of under a minute.

OHP
   65 x 12 x 3 sets
Good mornings
   95 x 12 x 3 sets
Chins/Dips
   bw x 6 / bw x 10 for 3 sets
GHR OMFG these are tough and hurt.  I could only do 1/2 a negative and push myself back up.
   bw x 10 x 3 sets
Calf Raises w/ barbell
   135 x 10
SS Skullcrushers / BB Curls
   65 / 65 x 10 for 3 sets

I tried doing some rows, but my tennis elbow didn't agree with that plan :(
Title: Re: BLKs Training Journal
Post by: Bando on August 15, 2014, 02:28:49 PM
GPP


 :S
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 15, 2014, 02:33:26 PM
GPP


 :S
Just a fancy term for light work on weak points using mostly BB stuff.  General Physical Preparedness.  Trying to strengthen my backside and triceps to improve deadlift and bench for the most part.  Curls just for the wumins and calves for... well... I have peg-legs. :(.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 18, 2014, 03:02:28 PM
Back at the heavy work again.  No deloads for 10 weeks now. :P

My plan is to do 4 weeks of 5s, 3 weeks of 3s, then 2 weeks of singles followed by a deload then test 1RMs in a mock meet.  All done on a surplus this time.  I won't be using knee wraps at all until I get to the singles in week 8. 

My baseline to measure progress are my meet lifts from last weekend. 375 squat, 240 bench, 370 deadlift.  I hope to approach 400 on squat, exceed 250 for bench, and finally get over 400 for deadlift.

Comp Squat, Bench Accessory, Deadlift Primary
Lowbar Squat sleeves only
   275 x 5 @ 8
   295 x 5 @ 9
   280 x 5 @ 8
   280 x 5 @ 8
   280 x 5 @ 8.5
   280 x 5 @ 9
CGBP
   155 x 8 @ 8
   175 x 8 @ 10
   165 x 8 @ 9
2" Deficit Conventional Deadlift
   275 x 5 @ 8.5
   275 x 5 @ 8
   295 x 5 @ 9
   280 x 5 @ 8
   280 x 5 @ 8
   280 x 5 @ 9
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 20, 2014, 04:43:11 PM
Squat Primary, Competition Bench, Deadlift Accessory

303 Temp Squat  These are gut-checkers.  Vid below if you're not sure WTF these are.
   185 x 6 @7
   205 x 6 @ 8
   225 x 6 @ 8.5
   235 x 6 @ 9
   220 x 6 @ 8.5
   220 x 6 @ 9
Bench Press w/ comp pause
   185 x 5 @ 8.5
   195 x 5 @ 10
   185 x 5 @ 8
   185 x 5 @ 8.5
   185 x 5 @ 10
   135 x 10
RDL
   185 x 8 @ 7
   225 x 8 @ 8
   245 x 8 @ 8.5
.... outta time :( ....

303 Tempo Squat.  Slow 3 second decent, slow 3 second accent.  I like them because they allow me to really try to get low to stretch my immobile self.  I hate them because they are so slow, it's hard to hold my breath for the reps near the end.

http://youtu.be/ObfTi6FYI2c (http://youtu.be/ObfTi6FYI2c)

Off until Monday.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 25, 2014, 01:50:44 PM
Comp Squat, Bench Accessory, Deadlift Primary
Weight:  171.2

Lowbar Squat - sleeves and belt
   305 x 5 @ 9 (5RM PR w/o wraps)
   290 x 5 @ 8
   290 x 5 @ 8.5
   290 x 5 @ 9
   185 x 20
CGBP
   165 x 8 @ 8.5
   170 x 8 @ 9
   160 x 8 @ 8.5
   160 x 8 @ 9.5
2" Deficit Conventional Deadlift - DOH & beltless
   305 x 5 @ 9 (5RM PR)
   290 x 5 @ 8
   290 x 5 @ 8.5
   290 x 5 @ 9
GHR - pushup assisted
   bw x 10 x 3 sets

Wednesday:  Squat Primary, Comp. Bench, Deadlift Accessory
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 27, 2014, 11:06:53 PM
Not used training when I should be going to bed, but I didn't want to skip a workout.  Started training around 9pm,, finished up just prior to 11.  A little delay was caused from a call from the wife or I'd have finished 30 minutes sooner.

Squat Primary, Competition Bench, Deadlift Accessory
Weight:  168.8

303 Temp Squat
   245 x 6 @ 8
   255 x 6 @ 9
   240 x 6 @ 8
   240 x 6 @ 8.5
   240 x 6 @ 9
Bench Press w/ comp pause
   185 x 5 @ 8.5
   190 x 5 @ 9
   180 x 5 @ 8
   180 x 5 @ 8.5
   180 x 5 @ 8.5
   180 x 5 @ 9
RDL
   185 x 8 @ 7
   225 x 8 @ 7.5
   245 x 8 @ 8
   265 x 8 @ 9
   250 x 8 @ 8.5
   250 x 8 @ 9.5


I tried to do some GHRs, but the RDLs wore me out.

Friday, Comp Deadlift, Bench Primary, Squat Accessory
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 29, 2014, 02:54:58 PM
Meh... my back was still feeling Wednesday's RDLs so I shouldn't have been too shocked at the lack of performance here on deadlifts. 

Comp Deadlift, Bench Primary, Squat Accessory
Weight: 170.4

Conventional Deadlifts
   315 x 5 @ 8
   335 x 1 (bar drifted forward and I ended up on my toes to bring it back)
   335 x 2 @ 10 Grrr...
   315 x 5 @ 9
Wide-grip TnG Bench - These were a pleasant surprise.  I felt like I was getting stronger as the sets went on.  Middle fingers on rings (about 5" wider than normal per hand)
   185 x 5 @ 8
   195 x 5 @ 8.5
   205 x 5 @ 9
   195 x 5 @ 8
   195 x 5 @ 8.5
   195 x 6 @ 8.5 (forgot until now they were to be sets of 6 not 5.  Still feeling stronger though
   195 x 6 @ 9
Front Squats
   175 x 8 x 4 sets
GHR - pushup assisted
   bw x 10 x 3 sets

Next week I'm going to take it easier on the RDLs and save some for Friday deads.  Also considering a change to timed singles over reps.

Tomorrow, I may go to the gym and play around.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 01, 2014, 07:36:58 PM

Changed it up a little and still managed to screw things up.  Since my RDLs Wednesday impacted my Friday deadlifts so much, I decided to move deadlift day to Mondays.  Doing this will allow an extra day rest and allow me to hit my weakest lift the hardest.  Where I messed up is I should have moved the accessory lifts around to accommodate the change better.  No problem, I'll fix that on Wednesday.


The other change I did was decided to do timed singles for deadlift.  Doing this allows me more 1st reps (1st reps are THE most important reps in competition).  Today's prescription called for 12 sets of singles using 75% 1RM done with 45-60 seconds rest.  I didn't use my 1RM from my meet (370) since I think I have more in me and I didn't use my e1RM (407) from previous training since I think that was overestimated.  I split the difference and used 390.  The app I used to time my sets kept repeating the last set so I ended up doing 15 sets.  More is better than less I guess.


Competition Deadlift, Bench Primary, Squat Accessory
Weight: 172


Concentional Deadlift
   295 x 1 x 15 sets (1 set every minute)
TnG Bench Press - I'm already seeing progress from the increased bench frequency.  Although these are TnGs, my top set is 20lbs over my previous 5RM.  Just like Friday, I forgot this was to be a 6 rep exercise.
   185 x 5 @ 7.5
   205 x 5 @ 8.5
   215 x 5 @ 9.5
   205 x 6 @ 8.5
   205 x 6 @ 10
Front Squats - decided to narrow my stance and they are much harder this way for me. 
   175 x 5
   155 x 6
   155 x 6


Deadlift Table
% 1RMSetsRest Interval
65%15:30-:45
75%12:45-60
80%10:60-90
85%83:00
90%65:00
95%2-3As long as needed


Wednesday: comp bench, deadlift primary, squat accessory,
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 03, 2014, 05:28:48 PM
Competition Bench, Deadlift Primary (Was supposed to do some front squats but skipped 'em.)
Weight:  175

Bench Press - still playing around on grip width.  I think I'm settling in on pinkies on the index.  My forearms aren't straight up and down at the bottom but IDGAF if I can lift more weight that way.  Monday's TnG benches were with middle finger on the index and I felt a lot of bicep activation.
   200 x 5 @ 8.5
   205 x 5 @ 9.5
   195 x 5 @ 8
   195 x 5 @ 8.5
   195 x 5 @ 8.5
   195 x 5 @ 9.5
2" Deficit Deadlift
   275 x 5 @ 7.5
   275 x 5 @ 8
   275 x 5 @ 8
   275 x 5 @ 8.5
   275 x 5 @ 9
GHR - pushup assisted.  Can't wait until I can do at least one without help.
   bw x 10
   bw x 10
   bw x 10

Considering trying carb cycling to control fat gain without sacrificing muscle gains.

Friday:  Comp squat, bench primary, deadlift accessory
Title: Re: BLKs Training Journal
Post by: Bando on September 03, 2014, 06:29:55 PM

[url]http://youtu.be/ObfTi6FYI2c[/url] ([url]http://youtu.be/ObfTi6FYI2c[/url])



These are glorious. I can feel the suffering.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 05, 2014, 04:20:54 PM
Great workout today.  Smashed some really good sets in squat and bench with a whole lot of volume.

Competition Squat, Bench Primary, Deadlift Accessory
Weight: 174

Lowbar Squat - belt & sleeves
   275 x 5 @ 7.5
   295 x 5 @ 8.5
   315 x 5 @ 9.5 - 5RM PR w/o wraps
   300 x 5 @ 8.5
   300 x 5 @ 9
   300 x 5 @ 9.5
TnG Bench Press
   205 x 6 @ 9
   195 x 6 @ 8
   195 x 6 @ 8.5
   195 x 6 @ 8.5
   195 x 6 @ 8.5
   195 x 6 @ 9.5
RDL
   225 x 8 @ 7
   245 x 8 @ 8
   235 x 8 @ 7.5
   235 x 8 @ 8

I'm avoiding using knee wraps until I get to weeks that call for singles.  I think I'm going to definitely take a big leap in squat once I get to the end of this cycle.  I have 6 more weeks to go before I test 1RM progress.

Have a great weekend folks!
Title: Re: BLKs Training Journal
Post by: Get-n-fit on September 05, 2014, 04:30:34 PM
Great job Man, lots of reps at heavy weight!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 05, 2014, 11:53:45 PM
Great job Man, lots of reps at heavy weight!
Must have been the extra coffee this morning or that previous night's beer drinking.  I felt tired and lazy heading into the session so I started with the 275 just in case.  Last week I shot straight to 305 after warmups.  275 ended up feeling like a warmup and it got me fired up.  My goal all week was to do the 315 regardless of what RPE it ended up being.  I think I could have sucked it up and gotten one more so that made me happy.  Next week I'll shoot for 325x5 as my max set.  The touch-n-go benching wasn't the heaviest, but still progress compared to the weeks before.  I think I'm liking this frequency stuff.

Bad news is, I'll be starting a new job week after next so I won't be working from home  anymore.  I won't be able to do my workouts during an extended lunch break.  Even just the three lifts I do a day it takes about an hour and a half with warmups included.  With the new job, I'll be rushed to get my training done before the kids come home.  And I'll be doing it at the end of a probable stressful workday.  Just stuff I'll have to work around.
Title: Re: BLKs Training Journal
Post by: Bando on September 06, 2014, 12:21:50 AM
With the new job, I'll be rushed to get my training done before the kids come home.  And I'll be doing it at the end of a probable stressful workday.  Just stuff I'll have to work around.

I've trained almost every hour on the clock. I know the feels.

The aftework has always been the longest. In the basement or the gym that sesh is always like 2 hours
Title: Re: BLKs Training Journal
Post by: sakustoms on September 06, 2014, 10:20:58 PM
Nice squat numbers Ron. I'm def. jealous.

I can feel ya on the rushed for time thing. I workout on my lunch break and am always watching the clock.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 08, 2014, 03:11:35 PM
Competition Deadlift, Bench Accessory, Squat Primary
Weight:  175.2

Conventional Deadlift - Beltless, one rep every minute
   305 x 13 (was only supposed to be 12 sets, but I'm still figuring this interval app out)
CGBP
   155 x 8 @ 7
   165 x 8 @ 8
   155 x 8 @ 7.5
   155 x 8 @ 8.5
303 Tempo Squat - Brutal from pervious deadlifts.  I couldn't handle near the weight I did when I had these first in my workouts.  A smart man would have dropped the weight but I refuse to squat less than two plates now for a working set.
   225 x 6 @ 8
   225 x 6 @ 8.5
   225 x 6 @ 9
   200 x 6 @ 8.5 (I lied.  I had to do at least 4 sets though)
GHR - pushup assisted
   bw x 6
   bw x 6
   bw x 6

I haven't put many training videos up, but I'm going to start again with this to elicit any help that may improve my pathetic pulls.

http://youtu.be/3mcd9N3_FHE (http://youtu.be/3mcd9N3_FHE)

Wednesday, bench, deficit deadlift, front squats
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 10, 2014, 03:45:57 PM
Competition Bench, Deadlift Primary, Squat Accessory
Weight: 173.5

Bench Press (paused)
   210 x 5 @ 9.5
   200 x 5 @ 8.5
   200 x 5 @ 8.5
   200 x 5 @ 9.5
Sumo Deadlift (beltless) (back still feeling Monday's deads so I gave the back a break with these)
   185 x 3
   225 x 3 @ 7
   255 x 3 @ 8
   275 x 3 @ 9
Front Squats - These actually felt pretty good today.  Weak, but good.
   155 x 8 @ 7
   165 x 8 @ 8
   155 x 8 @ 7.5
   155 x 8 @ 8
GHR - Pushup assisted
   bw x 8
   bw x 8
   bw x 8

Friday:  Lowbar Squats, TnG bench, RDLs
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 12, 2014, 05:02:54 PM
Meh, slept like shit.  Skipped a meal. Worked out late.  Drove in a car for about 5 hours.  I guess I couldn't expect much out of this one.

Competition Squat, Bench Primary, Deadlift Accessory
Lowbar Squat w/ sleeves & belt
   325 x 3 @ 10 farted on 2nd rep and it messed up my concentration.  Shorts stayed intact.
   325 x 3 @ 10 tried again, same result minus the farting.
   295 x 5 @ 9.5
   275 x 5 @ 9
TnG Bench Press
   195 x 6 @ 8.5
   210 x 3 hit upright so I racked it.
   210 x 6 @ 9.5
   200 x 6 @ 9
RDL
   185 x 8
   225 x 8
   225 x 8
   225 x 8


have a great weekend folks!
Title: Re: BLKs Training Journal
Post by: sakustoms on September 12, 2014, 10:44:13 PM
Still looks good to me Ron. I'd say those 325 squats are very damn good. I iz jelly.  :o
Title: Re: BLKs Training Journal
Post by: FLEX on September 13, 2014, 12:12:37 PM
Nice work in here.

Good luck with the new job next week.

Don't let the commute mess with your training.  Mind over matter bro.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 13, 2014, 04:16:22 PM
Thanks Flex!  I've done it before when I was working out at a gym before.  I now have options to do stuff at home too so there will no excuses.

Just some light stuff to get me through the weekend without feeling too lazy.

Front squats:  135 x 8 x 4 sets
superset chins(assisted) w/ dips
   bw x 10 x 3 sets
superset OHP w/ BOR:  3x10
   OHP: 85lbs / BOR: 135lbs

Front squats are starting to feel more and more natural the more I do them.  I feel a lot more quad doing these over lowbar squats.  I can get way lower than with my lowbar, wide-stance squats too.  It feels pretty cool to have my hamstrings touch my calves each rep. 

Chins are once again tough.  Everytime I stop doing them daily I lose progress on them.  I had to use band assistance on them today. :(
Title: Re: BLKs Training Journal
Post by: Bando on September 13, 2014, 04:20:51 PM
I'd say those 325 squats are very damn good. I iz jelly.  :o

makes 2 of us
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 13, 2014, 04:49:06 PM
I'd say those 325 squats are very damn good. I iz jelly.  :o


makes 2 of us

Thanks guys.  They were ugly reps though.  Depth was questionable and I felt myself leaning forwards too much.

Pay no mind to that pudge sticking out above the belt.  That's 10lbs of power gained and none of it is muscle.  All fuel.  I'm not stopping my bulk until I hit my 1000lbs be it 181 or 198.
http://youtu.be/sfuplvXqc0I (http://youtu.be/sfuplvXqc0I)
Title: Re: BLKs Training Journal
Post by: Bando on September 13, 2014, 05:06:02 PM
3rd was a tad shallow, rest looked good. I'll trade you 10 bodyweight chins for a single 325 squat ;D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 15, 2014, 08:20:17 PM
Competition Deadlift, Bench Accessory, Squat Primary
Weight:  172

Conventional Deadlift - Beltless, DOH, & one set every 90 seconds
   315 x 1 x 10 sets
Dips
   25 x 6 @ 7
   45 x 6 @ 8
   55 x 5 @ 10
   55 x 6 @ 9
   45 x 6 @ 9
Lowbar Squat w/ 2-3ct pause
   245 x 4 @ 7
   265 x 4 @ 9
   250 x 4 @ 8
   250 x 4 @ 9
Title: Re: BLKs Training Journal
Post by: sakustoms on September 16, 2014, 07:46:00 AM
3rd was a tad shallow, rest looked good. I'll trade you 10 bodyweight chins for a single 325 squat ;D

I'd be willing to throw 10 reps in the pot for another single 325 squat rep.  ;D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 17, 2014, 05:34:54 PM
Competition Bench Press, Deadlift Primary
Weight: 172

Competition Bench Press
   195 x 3 @ 7.5
   205 x 3 @ 8
   215 x 3 @ 9
   205 x 3 @ 8
   205 x 3 @ 8
   205 x 3 @ 8.5
   205 x 3 @ 8.5
   205 x 3 @ 9
4.5" block pull, beltless
   315 x 3 @ 7
   335 x 3 @ 8
   355 x 3 @ 10
   325 x 3 @ 8.5
   325 x 3 @ 9 (sumo)

Ran out of time for front squats.  With the new job I may need to shuffle stuff around to make time for all the exercises.  I'm considering going to 6 days instead of 3.
Title: Re: BLKs Training Journal
Post by: Bando on September 17, 2014, 10:24:55 PM
172 club checking in. Been lurking and it looks like you've set your course for strength?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 17, 2014, 10:46:35 PM
172 club checking in. Been lurking and it looks like you've set your course for strength?
yuppers.  Maybe I can get out of first flights.   :)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 22, 2014, 05:47:42 PM
Meh... almost a week off from lifting and it showed.  I'll probably have a touch of DOMs tomorrow.  I'm behind a day so I'll be going every other for a while until I catch up.  Ran out of time again so I may have to re-work my program to go more days but less time per session.

Competition Squat, Bench Primary - skipped DL accessory
Lowbar Squat
   315 x 3 @ 9 :(
   300 x 3 @ 8
   300 x 3 @ 8.5
   300 x 3 @ 9
2ct paused Bench
   185 x 4 @ 8
   195 x 4 @ 9
   195 x 4 @ 9.5
   185 x 4 @ 9
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 24, 2014, 06:12:51 PM
Felt much better today.  Srs progress on dips over last time.  Paused squats still tough stuff after deadlifts.

Conventional Deadlift - Beltless, & one set every 90 seconds
   325 x 1 x 10 sets
Dips
   25 x 6 @ 6.5
   45 x 6 @ 7.5
   55 x 6 @ 8
   65 x 6 @ 8.5
   75 x 6 @ 9.5
   70 x 6 @ 9
   bw x 20
Lowbar Squat w/ 2-3ct pause
   245 x 4 @ 8
   265 x 4 @ 9
   250 x 4 @ 8
   250 x 4 @ 8.5
   250 x 4 @ 9
GHR - 2 red band assisted
  bw x 10 x 2 sets
Title: Re: BLKs Training Journal
Post by: Bando on September 24, 2014, 07:48:39 PM
Meh... almost a week off from lifting and it showed.  I'll probably have a touch of DOMs tomorrow.  I'm behind a day so I'll be going every other for a while until I catch up.  Ran out of time again so I may have to re-work my program to go more days but less time per session.


how do you run out of time at home?  :S
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 24, 2014, 08:17:22 PM
Meh... almost a week off from lifting and it showed.  I'll probably have a touch of DOMs tomorrow.  I'm behind a day so I'll be going every other for a while until I catch up.  Ran out of time again so I may have to re-work my program to go more days but less time per session.


how do you run out of time at home?  :S
I started a new job that's over an hour away.  I don't get home until around 3:30 when I get to leave work on time.  At 5 I need to pick the girls up from daycare and if my wife picks them up, I need to police the them while the wife does the dinner stuff.  I'm getting up at 4:45 now and I don't think I can wake up any earlier in the morning.  I'm not a  morning person at all.  Definitely not like Flex.
Title: Re: BLKs Training Journal
Post by: Bando on September 24, 2014, 08:31:33 PM
did after dinner thing for my 1st year, like that a lot more than being in the gym before 7 am
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 26, 2014, 05:58:00 PM
Competition Bench, Deadlift Primary, Squat Accessory

Competition Bench
   205 x 3 @ 7.5
   225 x 3 @ 9.5  8)
   215 x 3 @ 8
   215 x 3 @ 8.5
   215 x 3 @ 9
4" Block Pulls - beltless
   335 x 3 @ 8
   365 x 1 @ 10  :o
   345 x 1 @ 10  :o :o
   335 x 1 @ 10  :o :o :o
   315 x 3 @ 8
Front Squats
   175 x 8 x 3 sets

I just don't get it.  335 came up fine then everything after that was a grinder until I got back down to 315.

http://youtu.be/zZ5Yww_OE94 (http://youtu.be/zZ5Yww_OE94)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 28, 2014, 12:33:08 PM
Stil trying to catch up from last week's missed workouts.  Therefore, no rest on Sunday.

Pretty productive workout.  Hit a 3RM PR on squat and bench felt tight.

Competition Squat, Bench Primary, Deadlift Accessory

Comp. Lowbar Squat - Belt & Sleeves
   300 x 3 @ 7.5
   315 x 3 @ 8
   330 x 3 @ 9
   335 x 3 @ 10
   315 x 3 @ 9.5
2ct Paused Bench Press
   185 x 4 @ 8
   195 x 4 @ 8.5
   205 x 4 @ 9.5
   195 x 4 @ 9
   195 x 4 @ 9.5
GHR - two red mini-band assisted
  bw x 10 x 3 sets
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 30, 2014, 07:09:32 PM
Everything felt great today which was surprising since I woke up soon after going to sleep last night and ended up getting under 4 hours total sleep.  I also worked late so I was fasted a little bit.

Competition Deadlift, Bench Accessory, Squat Primary

Conventional  Deadlift - 1 single every 3 minutes
   335 x 1 x 8 sets
These were feeling great and I was considering doing a few extra sets at a higher weight at the end.  That was until the 7th single which went up slower than the previous ones.  The 8th was almost a grinder.

Weighted Dips
   50 x 6 @ 7.5
   60 x 6 @ 8
   70 x 6 @ 8.5
   80 x 6 @ 9
   90 x 6 @ 10 (had to try two plates :) )

2ct paused lowbar squats
   255 x 4 @ 8
   270 x 4 @ 8.5
   285 x 4 @ 9.5
   270 x 4 @ 9

GHR - assisted with 2 red mini bands
   3 x 10

I haven't bothered weighing myself for a long time.  My belt is getting tight though  :o
Title: Re: BLKs Training Journal
Post by: Bando on September 30, 2014, 10:12:32 PM

I haven't bothered weighing myself for a long time.  My belt is getting tight though  :o

know this feel, but not caring, will get a little soft as I build up
Title: Re: BLKs Training Journal
Post by: sakustoms on October 01, 2014, 07:25:42 AM
Lots of awesome work going on in here Ron. Very jealous of those squat numbers.

You've definitely come a long way and gained some good strength.  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 02, 2014, 05:49:07 PM
Lots of awesome work going on in here Ron. Very jealous of those squat numbers.

You've definitely come a long way and gained some good strength.  8)
Thanks Eric.  It feels like progress is so slow sometimes, but when I stop and look back I've made decent progress over the past year or so.

Competition Bench, Deadlift Primary, Squat Accessory

Competition Bench
   215 x 3 @ 8.5
   230 x 3 @ 9.5
   235 x 2 @ 10 - really wanted 3 here.  2nd was a grinder
   220 x 3 @ 9
   215 x 3 @ 9
6" Block Pulls - beltless
   365 x 3
   365 x 3 - red mini reverse bands from here down.
   365 x 3
   365 x 3
   405 x 3
GHR - assisted with 2 red mini bands
   3 x 10
Title: Re: BLKs Training Journal
Post by: sakustoms on October 03, 2014, 07:59:29 AM
Lots of awesome work going on in here Ron. Very jealous of those squat numbers.

You've definitely come a long way and gained some good strength.  8)
Thanks Eric.  It feels like progress is so slow sometimes, but when I stop and look back I've made decent progress over the past year or so.

Competition Bench, Deadlift Primary, Squat Accessory

Competition Bench
   215 x 3 @ 8.5
   230 x 3 @ 9.5
   235 x 2 @ 10 - really wanted 3 here.  2nd was a grinder
   220 x 3 @ 9
   215 x 3 @ 9
6" Block Pulls - beltless
   365 x 3
   365 x 3 - red mini reverse bands from here down.
   365 x 3
   365 x 3
   405 x 3
GHR - assisted with 2 red mini bands
   3 x 10

I am right there with you about the slow progress right now. In fact I've made negative progress with all my back issues. Off again. WTF????

Big numbers on those block pulls. I'm still hoping to pull my 405x1 DL this year but I've gotta give my back time to heal up.  >:(
Title: Re: BLKs Training Journal
Post by: Get-n-fit on October 03, 2014, 02:34:04 PM
No comp countdown?  I'm out


 ;)

J/k, great work going on in here as always.  I'm jelly of the low bar squat.  I switched over to them for a very little bit, but just couldn't get comfortable with the bar with anything over 4 plates. 

How's the GHR working out for you?  Notice any diff in your dl's?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 03, 2014, 05:15:01 PM
No comp countdown?  I'm out


 ;)

J/k, great work going on in here as always.  I'm jelly of the low bar squat.  I switched over to them for a very little bit, but just couldn't get comfortable with the bar with anything over 4 plates. 
Me too.  I can't get comfortable over 4 plates :D
I've always been a lowbar squatter even when I was younger.  I always felt stronger in it.  Highbar always hurt my neck.
Quote
How's the GHR working out for you?  Notice any diff in your dl's?
Don't know if it's the GHR or one or all of all the other things I changed.  I'm doing more assistance stuff and only singles for deadlift now.

I am right there with you about the slow progress right now. In fact I've made negative progress with all my back issues. Off again. WTF????

Big numbers on those block pulls. I'm still hoping to pull my 405x1 DL this year but I've gotta give my back time to heal up.  >:(
I think you are just about there on your DLs for a 405 once your back gets better.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 03, 2014, 07:54:43 PM
No comp countdown?  I'm out


 ;)

J/k, great work going on in here as always.  I'm jelly of the low bar squat.  I switched over to them for a very little bit, but just couldn't get comfortable with the bar with anything over 4 plates. 
Me too.  I can't get comfortable over 4 plates :D
I've always been a lowbar squatter even when I was younger.  I always felt stronger in it.  Highbar always hurt my neck.
Quote
How's the GHR working out for you?  Notice any diff in your dl's?
Don't know if it's the GHR or one or all of all the other things I changed.  I'm doing more assistance stuff and only singles for deadlift now.

I am right there with you about the slow progress right now. In fact I've made negative progress with all my back issues. Off again. WTF????

Big numbers on those block pulls. I'm still hoping to pull my 405x1 DL this year but I've gotta give my back time to heal up.  >:(
I think you are just about there on your DLs for a 405 once your back gets better.

I sure hope so.

I tried low bar squatting but high bar feels more stable to me. I read about a lot of guys having bigger squat numbers doing low bar. Any truth to that?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 03, 2014, 07:59:58 PM
No comp countdown?  I'm out


 ;)

J/k, great work going on in here as always.  I'm jelly of the low bar squat.  I switched over to them for a very little bit, but just couldn't get comfortable with the bar with anything over 4 plates. 
Me too.  I can't get comfortable over 4 plates :D
I've always been a lowbar squatter even when I was younger.  I always felt stronger in it.  Highbar always hurt my neck.
Quote
How's the GHR working out for you?  Notice any diff in your dl's?
Don't know if it's the GHR or one or all of all the other things I changed.  I'm doing more assistance stuff and only singles for deadlift now.

I am right there with you about the slow progress right now. In fact I've made negative progress with all my back issues. Off again. WTF????

Big numbers on those block pulls. I'm still hoping to pull my 405x1 DL this year but I've gotta give my back time to heal up.  >:(
I think you are just about there on your DLs for a 405 once your back gets better.

I sure hope so.

I tried low bar squatting but high bar feels more stable to me. I read about a lot of guys having bigger squat numbers doing low bar. Any truth to that?
It definitely is for me.  I have skinny legs so the lowbar lets me put more ass into it recruiting more muscles.  My best front squat is only 185x6.  Highbar hurts my traps but that's probably bar placement.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 03, 2014, 08:30:24 PM

It definitely is for me.  I have skinny legs so the lowbar lets me put more ass into it recruiting more muscles.  My best front squat is only 185x6.  Highbar hurts my traps but that's probably bar placement.

I may have to try low bar again because my numbers are embarrassing.  :-\
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 04, 2014, 02:44:58 PM
Felt great today! 

Competition Squat, Bench Primary, Deadlift Accessory

Lowbar Squat - belt & sleeves
   315 x 3 @ 7
   335 x 3 @ 8.5
   345 x 3 @ 9.5
   350 x 3 @ 10 (15 lb 3RM PR w/o wraps)
   325 x 3 @ 9.5
   225 x 8 nice & slow

2ct Paused Bench
   185 x 4 @ 7
   205 x 4 @ 8.5
   215 x 4 @ 9.5 (10 lb 4RM PR)
   205 x 4 @ 9.5

Good mornings
   185 x 8 x 3 sets

GHR - assisted w/ 2 mini bands (red)
   3 x 10

The 350 x 3 comes out to an 3RM of 379.  Add in some wraps and I might be able to get 405 soon.

Next week begins the first of two weeks of singles.  The first week will be fairly light with the next a little more intense but none will be maxed out.  I'll save that for my mock meet.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 04, 2014, 06:30:46 PM
Great workout. Great numbers. I can't imagine doing GM's with that kind of weight.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 04, 2014, 09:42:07 PM
Great workout. Great numbers. I can't imagine doing GM's with that kind of weight.
They were the arched back variety of GMs.  Use your hips an not your back and it's a light weight.  ;)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 06, 2014, 06:45:07 PM
Blah.  Disappointing day.  Came up one short on deadlifts.

Competition Deadlift, Bench Accessory, Squat Primary
Conventional Deadlifts - one single every 5 minutes
   355 x 5 x 1
Was supposed to be 6 singles.  I tried twice and it was not coming up.  I'm supposed to do 2-3 singles w/ 375 next week.  We'll see.

CGBP
   185 x 6 @ 8
   175 x 6 @ 7
   175 x 6 @ 7.5
   175 x 6 @ 7.5
   175 x 6 @ 8

Lowbar Squats (speed)
   185 x 10 x 3
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 07, 2014, 06:45:42 PM
I re-watched the SSPT's Deadlift Table video again today.  Apparently, I didn't do too bad yesterday since I was supposed to do no more than 5 sets at 90%+ (3 being "optimal") and I was supposed to rest as long as needed.  Also, I purposely jacked my TM up 20lbs to push myself more.  Yesterday's weight was 96% of my 1RM.  Now I don't feel so bad (still wish I could pull mid-400's though).

SSPT's Deadlift Table (http://www.youtube.com/watch?v=-q3CTfHSBTg#ws)

Looking forward to tomorrows benching.  High carb/protein lunch already prepared.
Title: Re: BLKs Training Journal
Post by: AlexanderOmand on October 07, 2014, 10:18:04 PM
I'm assuming the projected goal for the Military nationals in May, is mid 1100's?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 07, 2014, 10:22:17 PM
I'm assuming the projected goal for the Military nationals in May, is mid 1100's?
I think that would be a good goal.  It might need to be at 181 for that one though.  A lot will depend on deadlift.  Squat and bench are feeling good lately.

Deadlift is still a big ?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 08, 2014, 05:04:16 PM
Competition Bench, Squat Accessory, Deadlift Primary
Weight:  177

Paused Bench
   225 x 1
   240 x 1
   245 x 1
   250 x 1 - 5lb PR vid below :bigthumb:
   245 x 1
   155 x 15 (TnG)

High Bar Squat
   185 x 3 x 10

Conventional Deadlift w/ doubled-short mini red bands (speed w/ 60 sec rest)
   185 x 10 x 3

GHR assisted w/ 2 mini red bands
   3 x 10

http://youtu.be/Z6AWgKLpye4 (http://youtu.be/Z6AWgKLpye4)
Title: Re: BLKs Training Journal
Post by: Bando on October 08, 2014, 06:37:34 PM
Nice work on the PR 8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 08, 2014, 06:41:33 PM
Nice work on the PR 8)
Thanks!  I loaded up 255 after that but remembered this week was supposed to be an easy week so I took it down to 245 and did a rep with that.  Good thing I didn't try 255 because 245 was a grinder.
Title: Re: BLKs Training Journal
Post by: tobymax on October 09, 2014, 10:23:09 AM
Nice job on 250 lb BP!  I hope to catch up with you.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 10, 2014, 05:21:32 PM
Mine.
Title: Re: BLKs Training Journal
Post by: Bando on October 10, 2014, 06:02:27 PM
got chalk?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 10, 2014, 06:28:33 PM
got chalk?
I got a little bit.  I know now why the stuff is banned by most big box gyms.  That shit gets everywhere  ;D

Competition Squat, Bench Primary, Deadlift Accessory

Lowbar Squat
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   345 x 1
   365 x 1
   385 x 1  ;D +10 PR
   395 x 1  ;D ;D +20 PR

Speed bench
   135 x 10 x 3
GHR - assisted w/ 1 red & 1 orange mini band
   x 10
   x 8
   x 5

I'll be gunning for 405+ during my mock meet.  Vid of my 395 is being worked on now.   8)
Title: Re: BLKs Training Journal
Post by: sakustoms on October 11, 2014, 02:14:58 PM
Damn Ron, you're killing it. Great job on those PR's. Major jealous here.
Title: Re: BLKs Training Journal
Post by: itsagoodday on October 12, 2014, 12:38:06 PM
Wow, great PRs!  That 400+ squat is yours for sure!

lol @ the chalk.  My "new" gym allows it, and I must say I find it weirdly reassuring to find that stuff all over the place.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 12, 2014, 03:00:13 PM
Thanks everyone.  I'm thinking if I can get 2-3 singles with 395 next week I'll shoot for 405 on my second attempt for my mock meet.  If that feels good I'm going to gun for 415 or 425.  Since the RPS WR for 181lb 45-49 is 430, maybe a 4th at 435.  :)

I'm still lost as to what my deadlift will look like since I'm doing this singles program.  Tomorrow I need to get 2-3 singles with 375 which is a 5lb PR for me.  Deadlift I think is 50/50 a form/mental thing for me.  I'm just waiting for that "ah-ha" moment to get things clicking with it.  IMO, I should be pulling in the mid-400s at minimum with my squat numbers.

Bench is starting to click for me.  I get less and less of those "oh-shit" moments lowering it to my chest.  When that happens, I forget about leg drive and keeping tight.

Overall, I think I have a good program going on.  Volume and intensity is changing week to week and PRs are being attacked.  The only thing I'm considering changing is the deadlift accessory work the workout before deadlift day.  I noticed when I ran out of time and skipped it I performed better the following deadlift day.  Maybe I just need to lower the intensity for it and increase volume though.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 13, 2014, 02:23:53 PM
Fuck me.  My lifting game is the same as my golfing game.  I could never follow up a good shot with another good shot.  Friday smash some PRs and I got beat down today.  I was supposed to do 2-3 singles with 375 for deadlift and couldn't get a single one.  Tried twice with no luck.  Dropped the weight down to the previous successful pull and couldn't get that one either.  This is beyond frustrating for me.

Competition Deadlift, Bench Accessory, Squat Primary

Conventional Deadlift - Shameful vid below :(
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   345 x 1
   375 x 0
   375 x 0
   345 x 0
   315 x 1

CGBP
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   175 x 6 @ 7
   185 x 6 @ 7.5
   195 x 6 @ 8.5
   185 x 6 @ 7.5
   185 x 6 @ 8

Lowbar Squats (speed w/ 60 sec rest)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 1
   205 x 10 x 3

GHR - assisted w/ 1 red and 1 orange mini band
   3 x 10

http://youtu.be/rOY8P4w6byo (http://youtu.be/rOY8P4w6byo)
Title: Re: BLKs Training Journal
Post by: sakustoms on October 13, 2014, 05:14:40 PM
Don't sweat it Ron. It can be a real mind fuck. My bench has been doing that to me the past couple times, including today.

I need to reset on 531 and figure out what I can actually pull/push.

Just keep at it and things will come back around.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 15, 2014, 05:49:32 PM
Thanks, Eric.  It is a mind-fuck and boggles my mind how my squat shot up over the past year and my deadlift stalled as soon as I hit 315 as a working weight in 5/3/1.  Until then, I thought I'd be a decent deadlifter.

Little bit of a rebound today.  I worked up to 250 again but it was a little harder than last week.  Maybe the PR on CGBPs from Monday?  Twice in a row so I think I can safely say I own at least 250.  Sure would be nice to have a lifting partner for lift off next weekend.  I doubt I'd be able to train the wife how to do it right in time.

Competition Bench, Squat Accessory, Deadlift Primary

Competition Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   185 x 1
   205 x 1
   225 x 1
   240 x 1
   250 x 1
   240 x 1
   240 x 1

Bench Press w/ SlingShot
   275 x 3 x 1
I forgot I had this until the other thread started talking about it.

High Bar Squat
   45 x 2 x 10
   95 x 10
   135 x 10
   185 x 3 x 10

Speed Deadlift
   135 x 10
   135 x 5
   185 x 3
   225 x 1
   275 x 1 (just to make the 225 feel lighter and faster off the floor)
   225 x 10 x 3
I had a bit of fun dropping the last reps to the floor.  It'd probably sound better if I were 6" taller or so and was pulling 500+ lbs.  :D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 17, 2014, 06:41:07 PM
bOOm!  New wraps.  New PR.  410 will be my second attempt next weekend.

Competition Squat, Bench Primary
Weight:  175

Low Bar Squat
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 3
   225 x 1
   275 x 1
   315 x 1
   345 x 1
   375 x 1
   395 x 1
   405 x 1 8) Vid below

Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   185 x 1
   155 x 10 x 3 - speed w/ 1 minute interval

http://youtu.be/b36ABS0r4aA (http://youtu.be/b36ABS0r4aA)

My hamstrings were still sore from Wednesday's workout so I skipped doing any deadlift related stuff today.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 18, 2014, 04:35:38 PM
Great job Ron. good video. Congrats.
Title: Re: BLKs Training Journal
Post by: doughnutgut on October 18, 2014, 07:16:08 PM
OW fuk YEAH

(http://abload.de/img/ooooshn0sts.gif)




That squat man. You sound like i do but at a much lower weight. ;)

I anger myself right up before the lift.
Title: Re: BLKs Training Journal
Post by: Dave on October 18, 2014, 11:52:43 PM
God damn that's a heavy squat pr.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 21, 2014, 04:29:21 PM
Thanks guys.  I have to get that 1000lbs this weekend so I can move on and up.

Today was just some light stuff so I don't get too lazy.

Low Bar Squatz
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 5 x 5
Paused Bench
   45 x 2 x 10
   95 x 5
   135 x 5 x 5

Nothing but mobility stuff 'til Sunday.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 25, 2014, 09:52:53 AM
May as well put my results from my mock-meet in here.  I ended up with 435/255/360 for a 1050 total.  Deadlift sucked but my squat made up for it in order to get my 1000lbs.

Low bar squat
   375, 415, 435
Bench
   240, 255 (missed 260)
Conventional Deadlift
   360, (missed 385 twice)

http://youtu.be/zBYppUEYCE4 (http://youtu.be/zBYppUEYCE4)
http://youtu.be/nTaJZ396JKA (http://youtu.be/nTaJZ396JKA)
http://youtu.be/1L2b_iOCJYA (http://youtu.be/1L2b_iOCJYA)
Title: Re: BLKs Training Journal
Post by: doughnutgut on October 25, 2014, 04:07:45 PM
Awesome stuff mate.

Great milestone imo.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 27, 2014, 05:27:52 PM
Awesome stuff mate.

Great milestone imo.
Thanks, DNG!  Feels good to be able to mark a goal off my list.  Next one up is to finally get over 4 plates for deadlifts.  8)

First day back since the test day.  Legs were still beat up from Friday so I wasn't able to go heavy at all.  I did get plenty of volume in though :D
Doing deadlifts after squats if fuckin' tough, but I'll have to suck it up and do them anyway since that's the order of the comp lifts.  I noticed my legs were toasted on Friday when I tested.  Granted I didn't have as much rest between individual lifts and didn't have any snacks.  I'll use that as my defense for sucking so bad at pulling Friday. :-\

On with the rehab.... warmup sets in blue
Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 5 @7.5
   295 x 5 @9
   275 x 5 @8
   275 x 5 @8
   275 x 5 @8.5
   275 x 5 @9

Paused Bench Press - 8 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   155 x 8 @ 6.5
   175 x 8 @ 7.5
   185 x 8 @ 8.5
   195 x 8 @ 9.5
   180 x 6 @ 10  :o

Sumo Deadlift - Just wingin' it
   135 x 2 x 5
   185 x 5
   225 x 3
   275 x 3 @8
   295 x 3 @10  >:(

Conventional Deadlift - switched cause I can't sumo either apparently
   295 x 3 @8
   315 x 3 @8.5
   315 x 3 @9

done.  Times up.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 27, 2014, 06:23:40 PM
I also log my workouts on another site that creates graphs for you.  Pretty interesting how the volume and intensity fluctuates.  I started logging there about 2-3 weeks into my last cycle.  This is my graph for my squat.

(http://i44.photobucket.com/albums/f46/OIIIIIO/chart_zps82260b55.jpeg) (http://s44.photobucket.com/user/OIIIIIO/media/chart_zps82260b55.jpeg.html)
Title: Re: BLKs Training Journal
Post by: Bando on October 27, 2014, 08:19:58 PM
Don't let ID see that or we'll have 2 or 3 threads of his lifting graphs, complete with identical threads on Bodybuilding.com  ;D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 27, 2014, 08:44:55 PM
Don't let ID see that or we'll have 2 or 3 threads of his lifting graphs, complete with identical threads on Bodybuilding.com  ;D
Now I remember those threads.  That was way back when I was a newbie over there.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 29, 2014, 05:17:41 PM
Lowbar Squat (sleeves & belt) - 8 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 8 @8
   285 x 8 @9
   265 x 8 @8.5
   265 x 8 @9

Paused Bench Press - 3 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   205 x 3 @8
   215 x 3 @8.5
   220 x 3 @9
   205 x 3 @8
   205 x 3 @8
   205 x 3 @8.5
   205 x 3 @8.5
   205 x 3 @8.5
   205 x 3 @9

BOR
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 8 (damn tendonitis bitchin')  >:(
   135 x 8
   135 x 8
   135 x 8

GHR - assisted w/ one red & one orange band
   3 x 10
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 31, 2014, 07:30:25 PM
Lowbar Squat (sleeves & belt) - 3 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 3 @8
   325 x 3 @9
   305 x 3 @7
   305 x 3 @7
   305 x 3 @7.5
   305 x 3 @8
   305 x 3 @8
   305 x 3 @8.5
   305 x 3 @9

Paused Bench Press - 5 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   185 x 5 @7.5
   195 x 5 @8
   205 x 5 @8.5
   215 x 5 @9.5
   200 x 5 @8.5
   200 x 5 @9

Conventional Deadlift
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   335 x 1
   255 x 1
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 03, 2014, 05:19:39 PM
Hot damn I was feeling it today.  Weird thing is I only had 4 hours of sleep last night.  I offset that with 2 big sugar free Rockstars on the way home to hit the iron.  This is the best I've felt since my mock meet.  The weights were moving fast and form was feeling good.

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 5 @7
   295 x 5 @8
   315 x 5 @9
   295 x 5 @8.5
   295 x 5 @8.5
   295 x 5 @9

Paused Bench Press - 8 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   175 x 8 @7
   190 x 8 @8
   200 x 8 @9
   185 x 8 @8.5
   185 x 8 @9

Out of time :(  I was supposed to do the deadz but got stuck on daddy daycare duties.  No problem.  The way my deadz have been going lately, the break may be what I needed.
Title: Re: BLKs Training Journal
Post by: peacesells on November 03, 2014, 06:45:23 PM
A beast day for sure.
Title: Re: BLKs Training Journal
Post by: sakustoms on November 04, 2014, 07:02:39 AM
Good stuff Ron. Like the paused bench sets.  :banana: :pepper:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 05, 2014, 06:00:04 PM
Good stuff Ron. Like the paused bench sets.  :banana: :pepper:

Thanks man!  Bench is getting more and more comfortable with heavier weights.  Many times my second rep is the best of the set.

Lowbar Squats (sleeves & belt) - 8 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 8 @7.5
   295 x 8 @8.5 - 10lb rep PR
   305 x 8 @9.5 - 20lb rep PR
   285 x 8 @9

Paused Bench Press - 3 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   205 x 3 @7.5
   215 x 3 @8
   225 x 3 @9
   210 x 3 @7.5
   210 x 3 @7.5
   210 x 3 @8
   210 x 3 @8
   210 x 3 @8.5
   210 x 3 @8.5
   210 x 3 @9
How's that for VOLUME?  8)

BOR
   135 x 8
   145 x 8
   155 x 8
   155 x 8
Title: Re: BLKs Training Journal
Post by: Bando on November 05, 2014, 06:25:40 PM
That's 'lil bit of volume, 'lil bit  8)
Title: Re: BLKs Training Journal
Post by: sakustoms on November 06, 2014, 07:06:58 AM
How long did all that volume take you?
Title: Re: BLKs Training Journal
Post by: peacesells on November 06, 2014, 04:18:03 PM
Sheesh..that's some serious bench pressing.  My shoulders are screaming just reading that.  Impressive!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 06, 2014, 04:44:47 PM
How long did all that volume take you?
I didn't track the time between sets, but the whole workout was close to two hours including warmups.

Tomorrow is the end of my high volume block.  I've been working up to a top set or close to it with a rep left in the bank then taking off 7% of the weight and doing set after set until I reach the same level of fatigue.  The next few week I'll only be taking off 5% so the weights will be heavier, but less volume.  The reps will slowly drop too.  The final block is a 3% drop for even less volume and higher intensity to simulate a meet peak.  Every session I try to top a previous rep max and still leave a rep left over.

This is the basic outline for squat and bench.  Each session includes all three competition lifts but at a different rep range and intensity.  For deadlift I substitute accessory stuff for hypertrophy (bent rows, good mornings, etc).  Wraps will be added once I get to doubles for squat. 

Weeks 1-2:
Hypertrophy Sets      8 reps per set, @9, 7% load drop
Power Sets         3 reps per set, @9, 7% load drop
Strength Sets         5 reps per set, @9, 7% load drop

Weeks 3-6:
Hypertrophy Sets      8 reps per set, @9, 5% load drop
Power Sets         3 reps per set, @9, 5% load drop
Strength Sets         5 reps per set, @9, 5% load drop

Weeks 7-9:
Hypertrophy Sets      8 reps per set, @9, 5% load drop
Power Sets         2 reps per set, @9, 5% load drop
Strength Sets         4 reps per set, @9, 5% load drop

Weeks 10-12:
Hypertrophy Sets      8 reps per set, @9, 3% load drop
Power Sets         2 reps per set, @9, 3% load drop
Strength Sets         4 reps per set, @9, 3% load drop

Weeks 13-14:
Hypertrophy Sets      8 reps per set, @9, 3% load drop
Power Sets         1 reps per set, @9, 3% load drop
Strength Sets         3 reps per set, @9, 3% load drop

This is similar to what I did last cycle but I do the competition lift every day instead of tossing in variations like paused squats or close grip benching.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on November 07, 2014, 02:27:45 PM
Nice program - what is that?
Title: Re: BLKs Training Journal
Post by: sakustoms on November 07, 2014, 02:36:59 PM
I've been reading through your journal but really don't follow along with the @9 etc numbering. To me this seems complicated.

That's what I like about 531. Follow the chart for each cycle and add accessories.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 07, 2014, 03:40:54 PM
Nice program - what is that?
It's a DUP (Daily Undulating Periodization) program I came up with using RPEs to regulate volume.  Using RPEs I can have effective training on my bad days and really take advantage of those good days when I feel like a beast.

I've been reading through your journal but really don't follow along with the @9 etc numbering. To me this seems complicated.

That's what I like about 531. Follow the chart for each cycle and add accessories.
It's really not all that complicated when you think about it.  Work up to a max set using the prescribed number of reps but always leave one rep left over.  No grinders, no missed reps.  Those tend to fuck up the rest of my workout as my CNS is fried from them.  Once you get to that point, strip off some weight and perform as many sets as you can until you reach that same point of being able to complete the reps, but leaving one rep in the tank.  For higher reps, you'll tire faster and be able to do less sets in most cases.

The @9 indicates the one rep left over.  An @8 would be 2 reps, @7 3 reps.  @8.5 would mean that I "may" have been able to do 2 more but the last one might be a grinder if I could.
Title: Re: BLKs Training Journal
Post by: sakustoms on November 07, 2014, 05:23:07 PM
Ok see, why didn't you just say that in the first place?  :jester:

Makes way more sense now.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 07, 2014, 05:54:53 PM
Due to daddy duties (wife out of town), I was only able to get two lifts in today.  I'm going to do deadlifts tomorrow all by themselves if I can get the kids something to keep them busy.

Lowbar Squats (sleeves & belt) - 3 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7
   335 x 3 @8
   345 x 3 @9
   320 x 3 @7.5
   320 x 3 @8
   320 x 3 @8
   320 x 3 @8.5
   320 x 3 @8.5
   320 x 3 @9

Paused Bench Press - 5 reps per set, @9, 7% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   195 x 5 @7.5
   215 x 5 @9
   200 x 5 @8
   200 x 5 @8.5
   200 x 5 @8.5
   200 x 5 @9
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 10, 2014, 05:43:37 PM
So-so session today.  No new ground broken but got stuff done.  I did miss rep goals on both squat and bench but I had to give them a shot.

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 5 @8.5
   325 x 4 @9.5  :'(
   300 x 5 @8
   300 x 5 @8
   300 x 5 @9

Paused Bench Press - 8 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   185 x 8 @8
   195 x 8 @8.5
   205 x 7 @10  :'(
   195 x 7 @9.5  :'(

Conventional Deadlift -  3 reps per set, @9, 5% load drop
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @8
   325 x 3 @8
   335 x 3 @8.5
   345 x 3 @9
   325 x 3 @8.5
   325 x 3 @9.5


:beer: :beer: :beer: !!!HAPPY BIRTHDAY MARINE CORPS!!! :beer: :beer: :beer:
Title: Re: BLKs Training Journal
Post by: Get-n-fit on November 10, 2014, 05:46:41 PM

It's a DUP (Daily Undulating Periodization) program I came up with using RPEs to regulate volume.  Using RPEs I can have effective training on my bad days and really take advantage of those good days when I feel like a beast.

That's some smart stuff der!! Way more thought than I put into it, lol.

You're getting tons of volume and I think I may be starting to understand your "@".....maybe
Title: Re: BLKs Training Journal
Post by: Cali on November 10, 2014, 05:47:11 PM
Solid workout!
Happy birthday USMC!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 10, 2014, 06:49:21 PM
Thanks guys.  I think the excuse for my sub-par performance today was due to 1) skipping breakfast.  I was too lazy to get out of bed in time.  And 2) my non-performance enhancing 1/2 of an extra large pizza for lunch.  I was tasting a little pizza for the first half of my training.  I keep telling myself I'm going to make a weeks worth of breakfasts and lunches on the weekend but have yet to follow through.
Title: Re: BLKs Training Journal
Post by: piperdown on November 10, 2014, 07:23:33 PM
I'd be tuckered out after that volume after only running on pizza  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 12, 2014, 05:24:06 PM
I'd be tuckered out after that volume after only running on pizza  :o
Today's lunch was cheese quesadilla and chicken tortilla soup.   :o  Not great, but better :P

Lowbar Squats (sleeves & belt) - 8 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 8 @7.5
   295 x 8 @8.5
   305 x 8 @9
   290 x 8 @9

Paused Bench Press - 3 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   205 x 3 @7.5
   215 x 3 @8
   225 x 3 @8.5
   235 x 3 @9.5 - 5lb rep PR
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9

BOR
   140 x 8
   155 x 8
   165 x 8
   165 x 8

GHR - assisted w/ 1 red & 1 orange band
   3 x 10
Title: Re: BLKs Training Journal
Post by: piperdown on November 12, 2014, 09:20:03 PM
Congrats on the pr!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 14, 2014, 06:14:14 PM
I was thinking the 355x3 was a 10lb PR, but it was only a 5lb PR.  I'll take it though.  Everything felt great, especially bench.

Lowbar Squats (sleeves & belt) - 3 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7
   335 x 3 @8
   355 x 3 @9.5 - +5lb rep PR
   335 x 3 @8
   335 x 3 @9

Paused Bench Press - 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   195 x 5 @7
   210 x 5 @8.5
   220 x 5 @9 - +5lb rep PR
   205 x 5 @8.5
   205 x 5 @8.5
   205 x 5 @9

Conventional Deadlift (beltless) - 5 reps per set, @9, 5% load drop
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 5 @7
   295 x 5 @7.5
   315 x 5 @8
   335 x 5 @9.5
   320 x 5 @9
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 14, 2014, 06:41:22 PM
I had a little help today from my 4yr old.

http://youtu.be/LLOxkZ_DyZQ (http://youtu.be/LLOxkZ_DyZQ)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 17, 2014, 05:42:11 PM
Squats & bench felt great today.  Deadlifts, not so much.  I was running on fumes by the time I got to them and my back was still feeling Friday's deadlifts.

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 5% load drop
   295 x 5 @7
   315 x 5 @8.5
   325 x 5 @9 - rep PR w/o wraps.  Last week I missed this with only 4 reps.  This week I owned it and could have done a 6th.
   310 x 3 @8.5
   310 x 3 @9

Paused Bench Press - 8 reps per set, @9, 5% load drop
   185 x 8 @7.5
   195 x 8 @8
   205 x 8 @9 - +5lb rep PR
   195 x 8 @9

Conventional Deadlift (beltless) - 3 reps per set, @9, 5% load drop
   315 x 3 @7
   335 x 3 @8
   355 x 0 - :(  I pussed out

Legs are feeling like jelly.
Title: Re: BLKs Training Journal
Post by: ljimd on November 17, 2014, 06:08:14 PM
Volume and intensity ^^^^^^^^. That's workin'.
Title: Re: BLKs Training Journal
Post by: piperdown on November 17, 2014, 07:10:36 PM
Man, you're just banging out the prs lately. Nice job!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 18, 2014, 05:39:15 PM
Thanks guys.  I'm trying to push as hard as I can since I'll likely be cutting after the new year.  I'm hoping to retain as much strength as I can on the cut to compete at 165 again in May.  Depending on how that goes I'll make a decision on a weight class for August.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 19, 2014, 05:09:46 PM
Lowbar Squats (sleeves & belt) - 8 reps per set, @9, 5% load drop
   275 x 8 @8
   295 x 8 @8.5
   310 x 8 @9.5 - +5lb rep PR
   295 x 8 @9

Paused Bench Press - 3 reps per set, @9, 5% load drop
   215 x 3 @8
   225 x 3 @8.5
   235 x 3 @9.5
   225 x 3 @9


My back has been tight the last few days so I'm happy with what I was able to do today.  I was going to try to do chest supported rows but I couldn't elevate my bench enough with my deadlift blocks.  I gassed out quicker on bench this week than on last week but was able to at least match my max from last week.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on November 20, 2014, 03:19:30 PM
Congrats on the Lowbar PR!! 

I hate chest supported rows, feel like my lungs are getting crushed every time!
Title: Re: BLKs Training Journal
Post by: piperdown on November 20, 2014, 04:01:04 PM
Sweet pr!
Looks like you'll be getting new pr's soon if you continue the way you have.
Title: Re: BLKs Training Journal
Post by: sakustoms on November 21, 2014, 06:57:39 AM
How long do you plan on cutting? I see you wrote you wanted to get back to 165 but are you planning a quick and big cut or slow over time?

Good luck. I plan to start cutting in February.
Title: Re: BLKs Training Journal
Post by: piperdown on November 21, 2014, 07:59:37 AM
How long do you plan on cutting? I see you wrote you wanted to get back to 165 but are you planning a quick and big cut or slow over time?

Good luck. I plan to start cutting in February.


Thanks guys.  I'm trying to push as hard as I can since I'll likely be cutting after the new year.  I'm hoping to retain as much strength as I can on the cut to compete at 165 again in May.  Depending on how that goes I'll make a decision on a weight class for August.

^^^^ Why you guys have to curse so much….  :biggrinjester:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 21, 2014, 05:31:14 PM
Sweet pr!
Looks like you'll be getting new pr's soon if you continue the way you have.
Thanks man!
How long do you plan on cutting? I see you wrote you wanted to get back to 165 but are you planning a quick and big cut or slow over time?

Good luck. I plan to start cutting in February.
I won't start my cut until after New Years.  I have until May to get to 165.  I'm around 180 now fully bloated :D

This was not one of my better workouts.  Originally I was going to just do this one tomorrow since my office party was today.  I decided to give it a go anyway even with the bloat from eating way too much food.  Bad idea maybe, but I got stuff done.

Lowbar Squats (sleeves & belt) - 3 reps per set, @9, 5% load drop
   320 x 3 @8
   335 x 3 @8.5
   355 x 3 @9.5
   335 x 3 @9
These felt heavier today.  Feeling bloated and under-energized.

Paused Bench Press - 5 reps per set, @9, 5% load drop
   200 x 5 @7.5
   215 x 5 @8.5
   225 x 5 @10 - I was determined to get a PR today and make the session a success :P  +5lbs
   210 x 5 @8.5
   210 x 5 @8.5
   210 x 5 @9

No deadlifts today. Out of time and still feeling bloat anyway.  Usually I have to go pee a few times from drinking so much water during my workouts.  After 4 shaker bottles of water, nothing.  All in my gut.   :o

Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 24, 2014, 05:06:05 PM
Schedule is starting to annoy me a bit.  I should have done deadlifts this past weekend like I said I would.  Maybe I should just do deadlifts on the weekend all by themselves.  I keep running out of time getting my stuff done.

I haven't weighed myself in a long time, but I had to adjust my belt out another notch.   :o  Part of the reason my squats sucked last Friday was because I couldn't take a deep enough breath to brace my core.  The weight felt like it was crushing my lungs.  I moved the belt out after a few sets today and wallah, I can breath again!

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 5% load drop
   295 x 5 @7
   320 x 5 @8.5
   335 x 5 @9.5 - +10lb rep PR
   315 x 5 @8.5
   315 x 5 @9

Paused Bench Press - 8 reps per set, @9, 5% load drop
   185 x 8 @7
   195 x 8 @8
   210 x 8 @10 - +5lb rep PR
   200 x 7 @9.5 - lat cramp :(

Out of time. :-\
Title: Re: BLKs Training Journal
Post by: piperdown on November 24, 2014, 05:34:03 PM
Annnnddd, BOOM, a couple more pr's!

Sweet!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 24, 2014, 06:07:59 PM
Annnnddd, BOOM, a couple more pr's!

Sweet!

Thanks!  This cycle is going very well at least for squats & bench.  I need to get on the ball with deadlifts though.

Some vids of my top sets from today.
http://youtu.be/hqwibmVa-sU (http://youtu.be/hqwibmVa-sU)
http://youtu.be/tYyP5G__W0g (http://youtu.be/tYyP5G__W0g)
Title: Re: BLKs Training Journal
Post by: Bando on November 24, 2014, 07:20:57 PM
Damn, that beard sure is making you strong!

2nd vid is private
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 24, 2014, 07:25:00 PM
Damn, that beard sure is making you strong!

2nd vid is private
Whoops.  Fixed it.
Sadly, all my superpowers will be shaven off on Dec 1st.  :(  Wife made me promise or go without conjugals.
Title: Re: BLKs Training Journal
Post by: Bando on November 24, 2014, 07:33:17 PM
Beard > Sex
Title: Re: BLKs Training Journal
Post by: sakustoms on November 25, 2014, 07:18:34 AM
Not much else to say than you're turning into an animal. Killing things Ron.  8)

Congrats on all the PR's.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 01, 2014, 05:10:36 PM
Not much else to say than you're turning into an animal. Killing things Ron.  8)

Congrats on all the PR's.
Thanks, Eric.  Sadly, no PRs today but I was able to somehow match last week's squat numbers.  I found out on the first working set that my ear infection isn't 100% healed.  As soon as I picked a heavy weight off the rack, my ear immediately clogged up and started oozing a little.  Yuck.  I trudged on and did my sets though.  I did cut it short and skipped on the deadlifts to spend time with the wife since she's going on a business trip the rest of this week.  That'll make the rest of this week's workouts fun since I'll have to do them late at night after the kids are put to bed.  Next week I'll need to change from M-W-F to T-Th-Sa thanks to work. >:(

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 5% load drop
   295 x 5 @7
   315 x 5 @8.5
   335 x 5 @9.5
   315 x 5 @8.5
   315 x 5 @9

Paused Bench Press - 8 reps per set, @9, 5% load drop
   185 x 8 @7
   195 x 8 @8
   205 x 8 @9
   195 x 8 @9
Title: Re: BLKs Training Journal
Post by: Bando on December 01, 2014, 07:21:58 PM
I've heard of "squat till you puke"

Never heard of "squat till stuff oozes out of your ear"  :eek:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 01, 2014, 07:26:28 PM
I've heard of "squat till you puke"

Never heard of "squat till stuff oozes out of your ear"  :eek:
Wasn't really oozing "out", but after the first set, I put my pinky finger in my ear (I know, elbows only, right?) and it was like clear puss.  Q-tipped in there and pulled out some nasty gunk and kept squatting.  I'll be doing the peroxide treatment tonight.  Maybe some rubbing alcohol to dry things up.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 03, 2014, 10:18:57 PM
Blah.  Lifting 5 hours later when I'm usually in bed or getting ready to go to bed.  Wasn't the worst workout, but wasn't the best either.  No PRs again.  :(


Lowbar Squats (sleeves & belt) - 8 reps per set, @9, 5% load drop
   280 x 6 @6.5 (lost count, video showed I cut the set short  :o)
   305 x 8 @9
   290 x 8 @8.5
   290 x 8 @9

Paused Bench Press - 3 reps per set, @9, 5% load drop
   215 x 3 @7.5
   225 x 3 @8.5
   230 x 3 @10
   215 x 3 @8
   215 x 3 @8
   215 x 3 @8.5
   215 x 3 @8.5
   215 x 3 @9

Shower, then bedtime.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 06, 2014, 07:29:04 PM
Squats are feeling heavy for some reason but bench is feeling pretty good.  Weird.

Lowbar Squats (sleeves & belt) - 3 reps per set, @9, 5% load drop
   320 x 3 @7.5
   335 x 3 @8.5
   345 x 3 @9
   325 x 3 @8.5
   325 x 3 @8.5
   325 x 3 @9

   
Paused Bench Press - 5 reps per set, @9, 5% load drop
   205 x 5 @7.5
   215 x 5 @8.5
   225 x 5 @9.5
   210 x 5 @8.5
   210 x 5 @9

Title: Re: BLKs Training Journal
Post by: Bando on December 06, 2014, 07:37:31 PM
nice bench work Ron
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 06, 2014, 08:18:47 PM
nice bench work Ron
Thanks, Bando.  Maybe someday I can progress past a mediocre bench.  :P

I just hope I can maintain the progress when I cut back to 165.  Holiday made me a bit chubby. :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 08, 2014, 05:17:38 PM
 >:(
Man, I really wanted some PRs today.  It feels like forever since I've hit one after having a good streak in November  It just wasn't in the cards for me today though. 

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 5% load drop
   305 x 5 @7
   325 x 5 @8
   340 x 4 @9.5 -  >:(  I'm going to take this one next week.  I "may" have gotten a 5th, but I didn't want to miss a rep mid-cycle.
   315 x 5 @9

Paused Bench Press - 8 reps per set, @9, 5% load drop
   185 x 8 @7
   195 x 8 @8
   210 x 8 @10 - Tied a PR, still no easier than last time.
   195 x 7 @10
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 11, 2014, 05:34:34 PM
Blah workout.  This was supposed to be yesterday's session, but I stayed up so late to catch the series finale of SoA Tuesday night that I was dragging ass all day yesterday.  Came home from work and took an hour and a half nap on the couch and went to sleep at 8pm.  With a full nights sleep last night, I expected more out of today.  It just didn't happen.  No PRs and not even a match of a previous PR.  Weights felt heavy again.

Lowbar Squats (sleeves & belt) - 8 reps per set, @9, 5% load drop
   275 x 8 @7.5
   295 x 8 @8.5
   305 x 8 @9
   290 x 8 @9
I feel I should be getting up to 315x8 for these by now. 

Paused Bench Press - 3 reps per set, @9, 5% load drop
   215 x 3 @8
   225 x 3 @9  :o
   215 x 3 @8
   215 x 3 @8
   215 x 3 @8.5
   215 x 3 @9
Not as much volume as usual for this prescription and I should have been able to work up to higher than 225 for my top set.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 15, 2014, 05:21:59 PM
Back on the PR train.  At least for squats.  I was supposed to drop the rep-range down to 4 for squats, but missing 340x4 has been pissing me off all week.  I had to take another attempt at it before moving on.

Bench felt solid up until the last 2 reps of my top set.  The first few reps were so fast that I starting wondering if I added weight to the bar.

Lowbar Squats (sleeves & belt) - 5 reps per set, @9, 5% load drop
   305 x 5 @7.5
   325 x 5 @8.5
   340 x 5 @9.5 - +5lb rep PR
   320 x 5 @8.5
   320 x 5 @9

Paused Bench Press - 8 reps per set, @9, 5% load drop
   190 x 8 @7.5
   200 x 8 @8.5
   210 x 7 @9.5 - >:(  First 5 were feeling great.  Ran out of gas quick tho.
   185 x 8 @9

Vids later.  My squat top set was my final attempt in my first meet last May.  Took a while to add 4 more reps to it, but it's progress.

I dedicate this session to my cousin Ann Marie who passed away last night.  We all miss you.
Title: Re: BLKs Training Journal
Post by: piperdown on December 15, 2014, 05:33:57 PM
Congrats on the pr!
Great seeing them in the journals.

Sorry to hear about your cousin.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 15, 2014, 06:11:05 PM
Thanks, Eric.

Here's my top set of squats from today.

http://youtu.be/xRTz_z0a7qc (http://youtu.be/xRTz_z0a7qc)
Title: Re: BLKs Training Journal
Post by: Bando on December 15, 2014, 07:35:56 PM
Thanks, Eric.

Here's my top set of squats from today.

[url]http://youtu.be/xRTz_z0a7qc[/url] ([url]http://youtu.be/xRTz_z0a7qc[/url])


fuark when will it be mine turn

Sorry for the loss of Ann Marie. That was my 1st GF's name so it's special to me
Title: Re: BLKs Training Journal
Post by: Cali on December 15, 2014, 07:40:25 PM
My condolences amigo.
Glad to see that you're still hitting it hard.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 17, 2014, 05:46:57 PM
Thanks again guys.

Still riding the PR train!  Had a pretty damn good session considering I was almost nodding off on the drive home from work.  A little caffeine cured that.  Now I just hope I can fall asleep tonight.   :o

Lowbar Squats (sleeves & belt) - 8 reps per set, @9, 5% load drop
   275 x 8 @7
   295 x 8 @8
   315 x 8 @9 - +5lb rep PR
   300 x 8 @9

Paused Bench Press - 3 reps per set, @9, 5% load drop
   205 x 3 @7
   220 x 3 @8
   235 x 3 @9 - tied PR, but much easier than the last time.  I think I could have gotten 4 reps!
   225 x 3 @8
   225 x 3 @8.5
   225 x 3 @9


Top Sets:

Squat - 315x8
http://youtu.be/Hu_fnxbzT2U (http://youtu.be/Hu_fnxbzT2U)

Bench - 235x3
http://youtu.be/yxi9Rg8mlHI (http://youtu.be/yxi9Rg8mlHI)
Title: Re: BLKs Training Journal
Post by: Bando on December 17, 2014, 06:02:18 PM
yep that 4th rep might have come up slow, but it would have went up I bet
Title: Re: BLKs Training Journal
Post by: piperdown on December 17, 2014, 07:34:49 PM
Oh man! You coulda had that 4th rep.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 17, 2014, 07:42:04 PM
Oh man! You coulda had that 4th rep.
This is my last week before dropping my reps down by one.  Actually, this week was supposed to be a drop, but last weeks workouts sucked too bad so I repeated.  I wanted PRs all this week going into next week.  Next week the rep ranges will be 6, 4, or 2 and the knee wraps will be coming back out for the doubles.  Three weeks of those, then drop to 4, 3, 1 for two weeks, deload, mock meet.  I'm aiming for 465/265/4xx.  After that, I'll decide on whether to cut back to 165 or just stick with 181.  I feel a whole lot more comfortable at 181 and much happier with my numbers.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 17, 2014, 08:45:35 PM
Every once in a while, I go on RPS's website to see if my records still stand.  I also browse around at other classes too.  2 weeks ago some dude squatted 490 in the 181s Masters 45-49.  This give me two choices.  Go after his record, or cut back to 165 and raise the bar on my 375 squat.  If I cut back to 165, I'll have a shot at all the records (squat, bench, deadlift, and total).  At 181, I'll likely only have a shot at the squat record since a 320 bench and 515 deadlift is out of my reach now.
Title: Re: BLKs Training Journal
Post by: piperdown on December 17, 2014, 08:53:49 PM
Every once in a while, I go on RPS's website to see if my records still stand.  I also browse around at other classes too.  2 weeks ago some dude squatted 490 in the 181s Masters 45-49.  This give me two choices.  Go after his record, or cut back to 165 and raise the bar on my 375 squat.  If I cut back to 165, I'll have a shot at all the records (squat, bench, deadlift, and total).  At 181, I'll likely only have a shot at the squat record since a 320 bench and 515 deadlift is out of my reach now.

How is it out of your reach?
Based on your numbers you've been getting you're not that far off.
Don't sell yourself short.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 17, 2014, 08:55:43 PM
Every once in a while, I go on RPS's website to see if my records still stand.  I also browse around at other classes too.  2 weeks ago some dude squatted 490 in the 181s Masters 45-49.  This give me two choices.  Go after his record, or cut back to 165 and raise the bar on my 375 squat.  If I cut back to 165, I'll have a shot at all the records (squat, bench, deadlift, and total).  At 181, I'll likely only have a shot at the squat record since a 320 bench and 515 deadlift is out of my reach now.

How is it out of your reach?
Based on your numbers you've been getting you're not that far off.
Don't sell yourself short.
My bench is around 260 now and my deadlift is still sub-400 :(
Title: Re: BLKs Training Journal
Post by: piperdown on December 17, 2014, 09:14:38 PM
Every once in a while, I go on RPS's website to see if my records still stand.  I also browse around at other classes too.  2 weeks ago some dude squatted 490 in the 181s Masters 45-49.  This give me two choices.  Go after his record, or cut back to 165 and raise the bar on my 375 squat.  If I cut back to 165, I'll have a shot at all the records (squat, bench, deadlift, and total).  At 181, I'll likely only have a shot at the squat record since a 320 bench and 515 deadlift is out of my reach now.

How is it out of your reach?
Based on your numbers you've been getting you're not that far off.
Don't sell yourself short.
My bench is around 260 now and my deadlift is still sub-400 :(

That's now, not 8 months from now.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 17, 2014, 10:33:39 PM
I've been thinking about this for a while tonight.  Here's what I've come up with.  I already own the record for squat @ 165 and tied for the bench.  Right now, I'd be able to take the other 2 @ 165 no problem and raise my current record.  However, I wonder how driven I'll be to progress.  If I have a target, I'll attack it.  181 it is.  I'll go over 500 in August for squat.  I'll get my deadlift unfucked and get it to a respectable lever, and I'll get my bench up there too.  My division hasn't competed in MD yet, so I'll establish the records in May for the Mid-Atlantics and aim for the worlds in August.
Title: Re: BLKs Training Journal
Post by: Bando on December 17, 2014, 11:20:53 PM
go for the elite open record, you're just a few reps away brah
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 19, 2014, 05:49:29 PM
Man I was psyched up for this session.  For the first time this week, I was driving home without feeling tired and lazy.  I had it in my mind that I was going to PR and the more I thought of it, the more ramped I was getting driving home to Slayer, Hatebreed, Spineshank, etc.  365 was the number I was thinking of for a solid 10lb PR at 3 reps. 

Then I get home and find a cardboard tube on my doorstep addressed to my wife.  It was about 8' long and weighed I guess around 50 lbs.  Hmmm...  The Crain Okie Deadlift Bar stamped on it kinda gave it away.   ;D

Lowbar Squats (sleeves & belt) - 3 reps per set, @9, 5% load drop
   325 x 3 @7.5
   350 x 3 @8.5
   365 x 3 @9.5 - +10lb rep PR! :rocker:
   345 x 3 @8.5
   345 x 3 @8.5
   345 x 3 @9

Paused Bench Press - 5 reps per set, @9, 5% load drop
   205 x 5 @7
   220 x 5 @8
   230 x 5 @10 - +5lb rep PR this was a grinder
   215 x 5 @8.5
   215 x 5 @9

Now for the bad news.  Wife wants to start her diet after the holidays and wants me to join in for the support.  :(  I guess I could stand to lose a little and keep my gains.  The bad part is no beer.  I'm thinking of maybe a compromise and no beer on weeknights.

http://youtu.be/fbSL8mv4IwA (http://youtu.be/fbSL8mv4IwA)
Title: Re: BLKs Training Journal
Post by: peacesells on December 19, 2014, 09:24:53 PM
Congrats on the PR.  I thought they looked stronger than your previous 340lb squat vid.
Title: Re: BLKs Training Journal
Post by: piperdown on December 19, 2014, 09:28:03 PM
Awesome 2 pros in one session, bonus for the bar!

If it's any consolation starting Jan 5 I'll be on a deficit myself.
Title: Re: BLKs Training Journal
Post by: Bando on December 20, 2014, 12:10:34 AM
Give up beer?

I dunno if I can get behind that effort
Title: Re: BLKs Training Journal
Post by: sakustoms on December 22, 2014, 07:02:19 AM
Ron, you just keep pushing and killing those PR's. Great job man. Enjoy that new bar.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 22, 2014, 05:46:56 PM
Ron, you just keep pushing and killing those PR's. Great job man. Enjoy that new bar.
Thanks man.  I took it out of the tube so I could make sure it was okay.  It is knurled like crazy.  It'd rip skin off my hands before ever slipping out.  I can't wait to use it.  I'm thinking a good Saturday session is on the schedule.

Time to start working in a lower rep range.  I won't be able to lift on X-mas eve, so this is it until Friday.

Lowbar Squats (sleeves & belt) - 4 reps per set, @9, 5% load drop
   310 x 4 @7 - this set felt heavy for some reason :o
   325 x 4 @7.5 - better
   350 x 4 @8.5
   360 x 4 @9.5
   340 x 4 @9 - wore out from previous set.  Was hoping for two sets at this weight. :-\

Paused Bench Press - 6 reps per set, @9, 5% load drop
   190 x 6 @7.5
   205 x 6 @8
   215 x 6 @8.5
   220 x 6 @9.5
   210 x 6 @9
Title: Re: BLKs Training Journal
Post by: sakustoms on December 23, 2014, 09:03:06 AM
Great workout. Mirin those squat numbers.  ;)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on December 26, 2014, 02:18:46 PM
Great low bar numbers man!! 
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 26, 2014, 04:41:11 PM
Thanks man.  I was supposed to lift today.  I carbed up yesterday on all kinds of pastas and tater salad but had a bit too much holiday cheer.  Woke up at noon and have just been holding the couch down all day.  I'll have to double up tomorrow. 

I think I'm going to split my workouts up a bit beginning next week.  One movement per day going Squat, Bench, Squat, Bench, Deadlift, Bench, etc.  No scheduled days off but I can take one or two depending on how I feel.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 28, 2014, 01:00:26 PM
Piss poor session.  Too many days off, too much bad food, too much drinky over the last few days.  Wrapping was a real struggle.  I couldn't get them both to end up the same and was getting very frustrated.  Need more practice again. I ended up dumping 405 (vid below) that should have been an easy set.  Did only squats since I'll be doing one movement per day from here on out.

Lowbar Squats (wraps & belt) - 2 reps per set, @9, 5% load drop
   335 x 2 @7
   365 x 2 @8
   405 x 1 @9.5 -  >:(  bar drifted forward and I couldn't bring it back.  Luckily, the bar is fine and doesn't seem bent.
   385 x 2 @8
   385 x 2 @8.5
   385 x 2 @9

http://youtu.be/Jg5q-Vw9hbY (http://youtu.be/Jg5q-Vw9hbY)
Title: Re: BLKs Training Journal
Post by: Cali on December 28, 2014, 02:31:50 PM
Wow that drop was scary, everyone has good days and not-so-good days.

And I feel like an idiot because I just realized BLK00TJ= Black 2000 TJ
Title: Re: BLKs Training Journal
Post by: Bando on December 28, 2014, 02:58:04 PM
damn you could have screwed up your hands  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 28, 2014, 03:53:35 PM
damn you could have screwed up your hands  :o

Yeah, I didn't realize until after watching the vid how close I was to smashing my fingers and putting an end to my surgical career (not a surgeon).  Maybe a set of rogue safety straps isn't such a bad investment after all.  I thought they were overpriced at $165, but after seeing the video, I'd like to keep my fingers intact.  It'd still hurt, but shouldn't be nearly as bad and better for the bar too.

(http://cdn.roguefitness.com/media/catalog/product/cache/1/header_image/9df78eab33525d08d6e5fb8d27136e95/r/4/r4-safety-h1-new_2.jpg)
Title: Re: BLKs Training Journal
Post by: Bando on December 28, 2014, 04:20:02 PM
the first thing I think about in a failed squat is where my hands are, in most of my gyms it's never an issue because the safeties are so wide
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 28, 2014, 04:35:23 PM
the first thing I think about in a failed squat is where my hands are, in most of my gyms it's never an issue because the safeties are so wide
Only one thing was going through my mind at the time.  Disappointment. :-[
Title: Re: BLKs Training Journal
Post by: FLEX on December 28, 2014, 04:43:56 PM
Man I thought you had that even though I know you didn't.  So close.

Glad you didn't get hurt.  I smashed my middle finger re-racking 315 about 20 years ago and hurt like a motherfucker.

Your fapping days are not over.   ;D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 28, 2014, 04:46:32 PM
Your fapping days are not over.   ;D

Damn, I didn't even think of that.  Switching hands would take a while to get used to. :o
Title: Re: BLKs Training Journal
Post by: peacesells on December 28, 2014, 06:34:02 PM
I was thinking pulled back muscles when you dropped that.  I tend to just go ahead and sag at the knees on my fails.  glad you are ok.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on December 29, 2014, 09:43:24 AM
You could probably just use some ratchet straps as safeties for $25, just check the rating, I believe they'll hold quite a bit of weight.   

You got lucky with that drop, could have ended badly.  I don't know what happened Friday, but I had the same problem.  I dropped 465 from the top of my lift, I think I got too vertical and it slid down my back and hit the safeties. 
Title: Re: BLKs Training Journal
Post by: BLK00TJ on December 30, 2014, 06:02:56 PM
Phuckett. I'm taking off until next week. I tried going at it today but everything felt heavy and my whole body aches. R&R til Monday.   Beers tonight with my Jeep buddies. :beerchug:
Title: Re: BLKs Training Journal
Post by: Cali on December 30, 2014, 06:24:02 PM
I still want a jeep, so I can do the jeep wave! A little rest never hurt anyone!
Title: Re: BLKs Training Journal
Post by: piperdown on December 30, 2014, 08:58:43 PM
Enjoy the rest. I took all last week off and fired back up on Monday, my birthday.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 02, 2015, 04:05:59 PM
I couldn't wait all week since my DL bar has been feeling lonely so I did some quick work.

Conventional Deadlift
   275 x 3
   315 x 3
   345 x 3
   345 x 3
   315 x 3
   
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 03, 2015, 04:10:44 PM
I feel like I'm in rehab mode or something.  Back is feeling yesterdays sorry-assed deadlifting but it feels good and the DOMs tell me my middle back needs work.

Just some light stuff and some accessories I haven't done in ages.  The weights or lack of weight shows I'm out of conditioning for them. 

Paused Bench Press - 6 reps per set, @9, 5% load drop
   205 x 6 @8.5
   215 x 6 @9.5
   205 x 6 @9

BOR
   135 x 3 x 8

Dips
   bw x 3 x 8

Tomorrow, squat day :D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 04, 2015, 03:09:28 PM
Officially registered for the Mid-Atlantic State Championships meet on May 2nd.  I registered at 181 but if my cut goes well, I'll compete at 165 again.

Stuff felt heavy again.  I'm backing off a bit and will build back to hitting PRs down the road.

16 weeks out from meet
Lowbar Squats - 4 reps per set, @9, 5% load drop
   325 x 4 @8
   335 x 4 @9
   320 x 4 @8
   320 x 4 @8.5
   320 x 4 @9

CGBP
   135 x 8
   145 x 8
   155 x 8
   165 x 8

RDLs
   135 x 8
   185 x 8
   185 x 8
   225 x 8
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 05, 2015, 05:25:54 PM
Paused Bench Press - 2 reps per set, @9, 5% load drop
   215 x 2 @7
   225 x 2 @8
   235 x 2 @9
   225 x 2 @8
   225 x 2 @8
   225 x 2 @8.5
   225 x 2 @8.5
   225 x 2 @9

BOR
   135 x 3 x 8

GHR
   2 red band assisted x 3 x 8

Pullups
   2 red band assisted x 3 x 8
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 07, 2015, 04:59:21 PM
I had to lift at my commercial gym today since my home gym is still a tile cutting room.  Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.  I'm the guy that puts the rack facing away from the mirror so I can give everyone mean looks.  I think they were thinking "Looks like a squat, but deeper".

16 weeks out from meet

Lowbar Squats - 6 reps per set, @9, 5% load drop
   300 x 6 @7
   315 x 6 @8
   335 x 5 @8.5 - Fucking cheapo slippery-ass bars.  Bar was sliding down my back so I had to rack it after 5.  6 would have gone up easy if the bar had decent knurling.
   320 x 6 @8.5
   320 x 5 @9

Decided to play a bit since I haven't been there for a while...
Cable Rows
   100 x 10
   110 x 10
   120 x 10
Hack Squat (PWO)
   90 x 6
   140 x 6
   180 x 6
   230 x 6
   270 x 6

done.  Off tomorrow, bench on Friday.  Hopefully at home.
Title: Re: BLKs Training Journal
Post by: Bando on January 07, 2015, 08:20:07 PM
Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.

I know this feel and love it, that's why I lift 99% of the time in a gym rather than my dungeon.
Title: Re: BLKs Training Journal
Post by: sakustoms on January 08, 2015, 01:03:58 PM
Who's watching the homestead while the tile guys are there all day?

They may be spending half their day working out with your equipment.  :eek:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 08, 2015, 02:55:33 PM
The wife works from home, but the tile guys need it more than me.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 08, 2015, 07:04:19 PM
Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.

I know this feel and love it, that's why I lift 99% of the time in a gym rather than my dungeon.
If I could take my bars into their gym it might be okay.  The bars there suck bigtime and they don't allow chalk.  I might ask them if I can bring my own in but this is a Golds Gym that is moving towards a Planet Fitness type of business model.  No hardcore gyms within reasonable distance from me in the boonies.
Title: Re: BLKs Training Journal
Post by: Cali on January 08, 2015, 07:05:35 PM
Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.


I know this feel and love it, that's why I lift 99% of the time in a gym rather than my dungeon.

If I could take my bars into their gym it might be okay.  The bars there suck bigtime and they don't allow chalk.  I might ask them if I can bring my own in but this is a Golds Gym that is moving towards a Planet Fitness type of business model.  No hardcore gyms within reasonable distance from me in the boonies.


http://www.roguefitness.com/liquid-grip (http://www.roguefitness.com/liquid-grip)
http://www.amazon.com/Metolius-Eco-Ball-Chalk/dp/B000LCEQC0 (http://www.amazon.com/Metolius-Eco-Ball-Chalk/dp/B000LCEQC0)
Have you looked into these?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 08, 2015, 07:23:34 PM
Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.


I know this feel and love it, that's why I lift 99% of the time in a gym rather than my dungeon.

If I could take my bars into their gym it might be okay.  The bars there suck bigtime and they don't allow chalk.  I might ask them if I can bring my own in but this is a Golds Gym that is moving towards a Planet Fitness type of business model.  No hardcore gyms within reasonable distance from me in the boonies.


[url]http://www.roguefitness.com/liquid-grip[/url] ([url]http://www.roguefitness.com/liquid-grip[/url])
[url]http://www.amazon.com/Metolius-Eco-Ball-Chalk/dp/B000LCEQC0[/url] ([url]http://www.amazon.com/Metolius-Eco-Ball-Chalk/dp/B000LCEQC0[/url])
Have you looked into these?

For squats, I'd need the chalk on my back.  Not sure that stuff would work there.
Title: Re: BLKs Training Journal
Post by: Stile on January 08, 2015, 07:50:04 PM
Mirin them squats. Nice numbers.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 09, 2015, 04:37:50 PM
Mirin them squats. Nice numbers.
Thanks, Stile!

16 weeks out from meet
Paused Bench Press - 4 reps per set, @9, 5% load drop
   205 x 4 @7
   220 x 4 @8
   235 x 2 @9.5  >:( overestimated my strength today.  First rep felt good, second rep felt like an extra set of plates were added.
   225 x 4 @10
   205 x 4 @9
Pullups - assisted w/ 2 red bands
   3 x 8
GHR - assisted w/ 2 red bands
   3 x 8
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 12, 2015, 05:16:27 PM
15 weeks out from meet

Conventional Deadlift - 5 reps per set, @9, 5% load drop
   275 x 5 @6
   305 x 5 @8.5
   335 x 5 @9.5
   315 x 5 @9

Done.  I gas out quickly on deadlifts.  Not much left in the tank to do anything else.

Tomorrow - Bench
Title: Re: BLKs Training Journal
Post by: piperdown on January 12, 2015, 07:58:39 PM
That's the joy and sorrow of DL.
Takes a lot out of a person but sure does feel good after the last set.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 13, 2015, 04:26:09 PM
15 weeks out from meet

Paused Bench Press - 6 reps per set, @9, 5% load drop
   195 x 6 @7.5
   205 x 6 @8.5
   215 x 6 @9.5
   205 x 6 @9.5
BOR
   135 x 3 x 8
Dips
   bw x 3 x 8
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 15, 2015, 05:48:51 PM
15 weeks out from meet

I learned a few things today.  I need more practice at squatting with wraps on.  Twice today I nearly lost my balance and fell backwards.  Partly may be because I was so out of breath after wrapping and felt dizzy when I stood up, and partly because my head wasn't where it was supposed to be during the sets.  I also need more practice and conditioning to wrap.  At first, my wrap skills were shitty and they weren't as tight as I like but I got that worked out by the end.  I was surprised at how out of breath I was once I was done wrapping.  Wrapping more often should help this.  I think I'm going to start wrapping any sets 3 and under instead of just sets under 3.

Lowbar Squats - 2 reps per set, @9, 5% load drop
   335 x 1 - lost balance
   335 x 2 @7
   355 x 1 - lost balance again  >:(
   355 x 2 @8
   375 x 2 @8.5
   395 x 2 @9
   375 x 2 @8.5
   375 x 2 @9

Done.  Bench tomorrow.
Title: Re: BLKs Training Journal
Post by: piperdown on January 15, 2015, 05:55:23 PM
15 weeks out from meet

I learned a few things today.  I need more practice at squatting with wraps on.  Twice today I nearly lost my balance and fell backwards.  Partly may be because I was so out of breath after wrapping and felt dizzy when I stood up, and partly because my head wasn't where it was supposed to be during the sets.  I also need more practice and conditioning to wrap.  At first, my wrap skills were shitty and they weren't as tight as I like but I got that worked out by the end.  I was surprised at how out of breath I was once I was done wrapping.  Wrapping more often should help this.  I think I'm going to start wrapping any sets 3 and under instead of just sets under 3.

Lowbar Squats - 2 reps per set, @9, 5% load drop

Well that sucks. Why do you think you were getting dizzy? Circulation issue or is your ear infection coming back?
   335 x 1 - lost balance
   335 x 2 @7
   355 x 1 - lost balance again  >:(
   355 x 2 @8
   375 x 2 @8.5
   395 x 2 @9
   375 x 2 @8.5
   375 x 2 @9

Done.  Bench tomorrow.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 15, 2015, 06:18:20 PM
I feel fine.  I'm guessing it was just getting so winded then standing up quickly.
Title: Re: BLKs Training Journal
Post by: sakustoms on January 16, 2015, 06:56:03 AM
Damn Ron, you are seriously banging out the big number on those squats. I am major jealous.

Be careful there, that light headed dizzy feeling is no joke.

Good luck at the meet.  8)
Title: Re: BLKs Training Journal
Post by: piperdown on January 16, 2015, 07:52:28 AM
I feel fine.  I'm guessing it was just getting so winded then standing up quickly.

How much rest between sets?
Title: Re: BLKs Training Journal
Post by: Get-n-fit on January 16, 2015, 11:51:17 AM
Don't feel bad Ron, wrapping is a lot of work!!  Deralta posted up a great wrapping video and I follow that when wrapping.  As you know, I lost balance last week and dropped 405 (465 the prior week also  :o), I'm on a Z-pak now so that should help clear up my balance issues.  Anyways, looks like you're progressing quite well, keep it up!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 16, 2015, 05:05:27 PM
Don't feel bad Ron, wrapping is a lot of work!!  Deralta posted up a great wrapping video and I follow that when wrapping.  As you know, I lost balance last week and dropped 405 (465 the prior week also  :o), I'm on a Z-pak now so that should help clear up my balance issues.  Anyways, looks like you're progressing quite well, keep it up!
I can't wrap as good as Alex, but I'm getting there.  He wrapped me for my squats at the NY meet.  I wish I were able to get my wraps that tight on my own.  I'm going to miss him on the next meet.  I think most of the issue was how the wraps change the mechanics and the fact that I got so winded prior to standing up.  I consider wrapping cardio now. :-\

I feel fine.  I'm guessing it was just getting so winded then standing up quickly.

How much rest between sets?
I rest about 5 minutes between sets normally for strength sets (3-6 reps), but when I get down to doubles I'll stretch that to almost 10 minutes between.  Singles a touch more than 10 minutes since in a meet it's about 15 minutes between attempts.


15 weeks out from meet

Paused Bench Press - 2 reps per set, @9, 5% load drop
   215 x 2 @7
   225 x 2 @8
   240 x 2 @9
   230 x 2 @8
   230 x 2 @8.5
   230 x 2 @9
BOR
   135 x 8
   155 x 8
   175 x 8
CGBP
   135 x 8
   155 x 8
   175 x 8
Pullups (assisted w/ 2 red bands) SS w/ Dips
   8 / 25 x 8
   8 / 25 x 8
   8 / 25 x 8

Tomorrow, squattin'
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 17, 2015, 05:11:37 PM
15 weeks out from meet

Bicep tendonitis is back.  I felt it on my first set, then on the second set I could barely lift my arms to wipe away the tears.

Lowbar Squats - 4 reps per set, @9, 5% load drop
   315 x 4 @7
   335 x 4 @9

done.  Hit the showers then went and go a hair cut. :(

I'm going to spend the next 4 weeks healing up and try a very light SS program.  After that, I'll do the 10 week peaking program I ran last cycle. 
Title: Re: BLKs Training Journal
Post by: Bando on January 17, 2015, 05:19:39 PM
wearing an elbow compression sleeve as I type this  :-\
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 17, 2015, 06:47:29 PM
wearing an elbow compression sleeve as I type this  :-\
Have they helped at all?
Title: Re: BLKs Training Journal
Post by: Bando on January 17, 2015, 07:09:20 PM
wearing an elbow compression sleeve as I type this  :-\
Have they helped at all?

absolutely, the one I have now is a mcdavid I bought on eBay
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 19, 2015, 12:59:30 PM
I decided to give Keto a try.  I like dead animals and don't like carbs much anyway.  I had 6 eggs, 4 oz of hot sausage, and 4 strips of bacon for breakfast.  Yum-yum.  I was going to start yesterday, but the wife made spaghetti for dinner.  We'll see how that goes.  I need to lose about 20# before May for 165 but I may stick to 181 for my next meet.

I'm also changing my routine up to 3 days a week with Bill Starr's 5x5.  I need a break from aiming for PRs every session.  Felt weird finishing a workout in under an hour.
14 weeks out from meet

Lowbar Squats
   150 x 5
   185 x 5
   220 x 5
   260 x 5
   295 x 5
Paused Bench Press
   105 x 5
   130 x 5
   160 x 5
   185 x 5
   210 x 5
BOR
   85 x 5
   105 x 5
   130 x 5
   150 x 5
   170 x 5

For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked.  Oh boy.  I can't wait.  :-\
Title: Re: BLKs Training Journal
Post by: piperdown on January 19, 2015, 01:15:36 PM
 
For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked.  Oh boy.  I can't wait.  :-\

Oh, your lower back will be so thrilled at the end of moving the wood.....  :P
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 19, 2015, 01:50:59 PM
 
For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked.  Oh boy.  I can't wait.  :-\

Oh, your lower back will be so thrilled at the end of moving the wood.....  :P
No kiddin'.  I'm taking a quick break.  Cleared out last years leftover wood, hauled 5 wheel barrows of wood around and stacked and my back is already screaming.  Sorry bit is, the pile of new wood looks the same in the front yard.  :(
Title: Re: BLKs Training Journal
Post by: Get-n-fit on January 19, 2015, 05:33:15 PM
wearing an elbow compression sleeve as I type this  :-\
Have they helped at all?

absolutely, the one I have now is a mcdavid I bought on eBay

Same boat here, have been wearing an elbow sleeve for the past couple weeks.  I bought mine on mark Bell's site, I got one that's the same size as my elbow so it's not really a compression but there to keep it warm, helps so far and so I don't make the tendonitis any worse.  Stupid old age
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 19, 2015, 06:02:54 PM
No kidding.  When I was young, my muscles were always sore from DOMs.  I never had any issues with joints.  Now I rarely have DOMs since I do higher frequency but my joints ache.

Isn't it funny how when your elbows hurt you seem to bang them on everything?  I always seem to smash them on the same doorway in my house.  Damn phantom lats!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 19, 2015, 08:15:36 PM
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 20, 2015, 06:21:57 PM
14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.

Title: Re: BLKs Training Journal
Post by: piperdown on January 20, 2015, 06:26:20 PM
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.

14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.



Two, count them TWO, subtle ebrags.....  :biggrinjester:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 21, 2015, 05:05:34 PM
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.

14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.



Two, count them TWO, subtle ebrags.....  :biggrinjester:
HUGE FATceps  :o

14 weeks out from meet
Lowbar Squat - beltless
   150 x 5
   185 x 5
   220 x 5
   220 x 5
Press
   80 x 5
   95 x 5
   110 x 5
   125 x 5
Conventional Deadlift
   195 x 5
   235 x 5
   270 x 5
   310 x 5

20 minutes @ 3.5mph on dreadmill
Title: Re: BLKs Training Journal
Post by: piperdown on January 21, 2015, 05:11:19 PM
Just ordered a set of elbow sleeves from EliteFTS.  I had to order XLs.  Had no idea my guns were that big :S.

14 weeks out from meet

BLK does cardio!  Well, not really cardio for most folks, but I did something.  :D

40 minutes on the dreadmill at 3.5mph.



Two, count them TWO, subtle ebrags.....  :biggrinjester:
HUGE FATceps  :o

14 weeks out from meet
Lowbar Squat - beltless
   150 x 5
   185 x 5
   220 x 5
   220 x 5
Press
   80 x 5
   95 x 5
   110 x 5
   125 x 5
Conventional Deadlift
   195 x 5
   235 x 5
   270 x 5
   310 x 5

20 minutes @ 3.5mph on dreadmill

Well, we all know you top out at 3.0 mph and to claim something ridiculous like 3.5 mph...just gotta question it  ;D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 21, 2015, 05:28:11 PM
I started yesterday at 4mph.  Started getting a little winded and remembered it was supposed to be recovery/low intensity.  Dropped it down to a brisk stroll.  :D

In the Marines, 4mph is the standard for forced marches.  I remember when I first started my weight loss last year I was "How the hell did I ever do that speed with a full pack, rifle, ammo, and hear when I was 20?"  They were between 10 and 25 mile humps too.   :o
Title: Re: BLKs Training Journal
Post by: Get-n-fit on January 21, 2015, 05:35:51 PM
I started yesterday at 4mph.

Careful, you're getting near gain loss speeds!  :P


Title: Re: BLKs Training Journal
Post by: sakustoms on January 23, 2015, 07:24:02 AM
Soon Flex is gonna have to change the name of this site to Cardio Sanctuary.  :P

Good luck at the meet Ron. What class are you looking to compete in?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 23, 2015, 04:50:29 PM
Soon Flex is gonna have to change the name of this site to Cardio Sanctuary.  :P

Good luck at the meet Ron. What class are you looking to compete in?
Thanks, Eric.  I'm registered as 181, but I'm going to give 165 a shot.  Once I get around 175 I'll assess my strength.  I really shot myself in the foot around the holidays.  I was hovering around 180-185 for a while then after the holidays I was over 190.

My EliteFTS elbow sleeves came in yesterday so I put them to use.  They really helped both my bicep tendon and my tennis elbow.  I'll keep training with them until I'm healed up.  I can't get too used to them since I can't use them for bench comps.

14 weeks out from meet

Lowbar Squat
   150 x 5
   185 x 5
   220 x 5
   260 x 5
   300 x 3
   225 x 8
Paused Bench Press
   105 x 5
   130 x 5
   160 x 5
   185 x 5
   215 x 3
   135 x 8
BOR
   85 x 5
   105 x 5
   130 x 5
   150 x 5
   175 x 3
   135 x 8
Pullups/Dips SS
   Pullups 3 x 8 - assisted w/ 2 red bands
   Dips 3 x 8 - bw
GHR
   3 x 12 - assisted w/ 2 red bands

I'll save the cardio for snow shoveling.    >:(
Title: Re: BLKs Training Journal
Post by: sakustoms on January 25, 2015, 11:42:54 AM
Hope everything heals up before the comp. What are you looking at for opening numbers?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 25, 2015, 01:41:09 PM
Hope everything heals up before the comp. What are you looking at for opening numbers?
I won't really know until about 3 weeks out.  Hopefully, for squat I'll be able to open with my top lift from the previous meet which was 375.  I think that is definitely doable if not higher.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 25, 2015, 05:47:41 PM
13 weeks out from meet
Today was supposed to be an off day, but since I had pretty much zero volume or intensity last week, I figured I'd start the week off early.  Bill Starr 5x5 definitely wasn't enough volume for me, but it did allow for a little ache and pain relief.  This week I'll give Texas Method with a twist a try.  The only day to chase PRs will be on Fridays now.  As I get closer to meet time, I'll drop the rep-range down to 3 for squat and bench and drop deadlifts down to singles.  That'll probably be around 4 weeks out giving me 3 weeks of heavy weights.

Keto is going okay I guess.  I'm down under 190 now.  I didn't have any drastic water drop like some folks have had but I think that was probably because I usually don't eat a lot of carbs anyway.  I'm not starving all the time and loving all the bacon and butter.  I wasn't sure how it would affect today's workout with no carbs in my system (I've been sub-30g of carbs per day for a week).  I went to bed with a headache last night and it was still there when I woke up.  I picked a bad time to run out of ibuprofen.  I drank some chicken broth and chugged some water thinking it was dehydration, but the headache persisted.  I had to steal the last two ibuprofen my wife had in her purse. :-X  After that, the headache was gone in 20 minutes.  I pulled myself down to my my basement gym by the collar and got to work.

Lowbar Squat
   305 x 5 x 5 - felt good and strong.
Paused Bench Press
   200 x 5 x 5 - felt really light so I should be able to up this next week.
BOR
   155 x 5 x 5 - felt stupid light.  I'll up this 20lbs next week

Next week's 5x5 squat and bench weights will be derived from my 1x5 sets on Friday.  I'll be going for 335/220 which is a little less than PRs, but will allow for bump ups to the 5x5 next week.

tomorrow, accessory day (hence the twist 8))
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 26, 2015, 04:05:14 PM
13 weeks out from meet
Weight:187 (figured I'd start adding this to keep myself accountable 8))

CGBP
   175 x 8,8,8,6  >:(
CHINS - assisted w/ 2 red bands
   bw x 8,8,8
BB Shrugs
   185 x 8,8,8
BB Curls
   65 x 12,9,8

Done.  Tomorrow is a light recovery day then rest up for Friday's intensity day.
Title: Re: BLKs Training Journal
Post by: piperdown on January 26, 2015, 04:34:51 PM
Way to go on cutting and accountability. Doesn't seem to be effecting your lifts.

I find myself under on carbs too usually because I'm snacking on extra meat in the fridge.

Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 26, 2015, 05:05:22 PM
I'm really liking the keto.  I'm never hungry and feel stuffed after meals.  This past weekend when I woke up late and mashed breakfast and lunch together, I had to scrape some stuff together at the end of the night to fill in my calories.  Mmmm bacon!  After two crockpots of caveman chili, I need to find some other cool things to make.  It's delicious, but I'm growing bored of it.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on January 26, 2015, 05:10:44 PM
Good job with your diet man!!  you in ketosis yet??   that's always fun....piss so rank your eyes tear.  lol 

I've run a keto diet a few times and always lost a lot of weight,  good luck!!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 26, 2015, 05:22:24 PM
Good job with your diet man!!  you in ketosis yet??   that's always fun....piss so rank your eyes tear.  lol 

I've run a keto diet a few times and always lost a lot of weight,  good luck!!
I didn't pee on the stick this morning, but my piss did smell bad when I got done my workout today.  The last few days I've only showed trace or small on the stick.  No metallic taste in my breath yet. :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 27, 2015, 05:09:19 PM
13 weeks out from meet
Weight:  187.2

Recovery day:
Lowbar Squats
   230 x 2 x 5
OHP
   125 x 4 x 5
Ab roller
   3 x 15

Off 'til Friday
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 30, 2015, 06:01:34 PM
13 weeks out from meet
Weight:  188

Lowbar Squat
   335 x 5
Paused Bench Press
   220 x 5
Conventional Deadlift
   335 x 2 x 3

Everything felt heavy today. :(
Title: Re: BLKs Training Journal
Post by: Bando on January 30, 2015, 07:30:53 PM

Everything felt heavy today. :(

except that barbell on your back with my PR +30 lbs for 5 reps  >:(
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 30, 2015, 07:35:10 PM

Everything felt heavy today. :(

except that barbell on your back with my PR +30 lbs for 5 reps  >:(
I was just hoping for it to be easier because i wanted to PR next week with 345x5.
Title: Re: BLKs Training Journal
Post by: Bando on January 30, 2015, 07:51:06 PM
I'm finding that with my program the first set x 5 is heavy, 3&4th aren't bad at all. Are you good and warm?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 30, 2015, 07:58:59 PM
I'm finding that with my program the first set x 5 is heavy, 3&4th aren't bad at all. Are you good and warm?
Yup.  Today's prescription was just 1x5 for Texas Method.  My warmups went:
45x2x10
95x5
135x5
185x3
225x1
275x1
315x1

When I'm doing multiple sets, I do 5@185 and 3@225.  I wanted to treat today's working set like a max out day, so just singles from 225 on.

You're right though, I do feel stronger after the first set.  Usually my 2nd and 3rd sets feel the best, 4th feels like the 1st, and the last is challenging.  Normally, when I'm doing 5x5, my last warmup set will be a little more than my working sets.  Doing that makes the working weight feel lighter (at least the first few reps).  I thought of doing that today and maybe I should have.

I think I'll stick with the TM for a few weeks then change back to the program I ran after the meet.  I made crazy progress on that.
Title: Re: BLKs Training Journal
Post by: Bando on January 30, 2015, 08:31:11 PM

185x3
225x1
275x1
315x1

Not aware of that method but with my limited knowledge I would think you want a little more grease in the wheels than those light (for you) singles are gonna offer.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on January 30, 2015, 08:48:30 PM

185x3
225x1
275x1
315x1


Not aware of that method but with my limited knowledge I would think you want a little more grease in the wheels than those light (for you) singles are gonna offer.

Might be right.  I think I should have added a 355 single in there.  After that, 335 should have felt nice and light.

Here's the set.  It doesn't look too bad, but I was working that last rep.  More than I thought I would.  Then again, it is only 5lbs lighter than my previous 5RM from a month ago.  I made so much progress so fast it sucks to start seeing plateaus.

http://youtu.be/I80kO_C6w9A (http://youtu.be/I80kO_C6w9A)
Title: Re: BLKs Training Journal
Post by: Bando on January 30, 2015, 08:52:02 PM
It doesn't look too bad, but I was working that last rep.

You can call it anything you want, what I saw was a guy getting stronger.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 01, 2015, 05:11:26 PM
In an effort to be better at pullups, I'm going to do 30 reps of pullups every off-day.  Today, it took me 7 sets to get there.  I'd like to get the total sets needed down to at least 3 (3x10).  When I do pullups in training, I've been having to use bands for assistance to get my required rep range.  These are unassisted.

Pullups
x4
x4
x5
x4
x5
x4
x4

30 total reps
Title: Re: BLKs Training Journal
Post by: Bando on February 01, 2015, 05:41:25 PM
you gotta keep after them to get good, I haven't been doing them and it was a struggle to get 10 yesterday  :(
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 03, 2015, 05:39:51 PM
you gotta keep after them to get good, I haven't been doing them and it was a struggle to get 10 yesterday  :(
I didn't do none yesterday  :doh:  Tried after BORs, and nope.  Wasn't gonna happen.  Maybe later tonight.

12 weeks out from meet

Lowbar Squat
   310 x 5 x 5 - Should be able to do 3 plates for 5x5 next week (last week before my meet cycle)
Paused Bench Press
   205 x 5 x 5 - These felt really good.  Last 2 were challenging, but should be able to up the weight next week depending on Friday's set.
BOR
   175 x 5 x 5

Everything felt pretty good today.  This was supposed to happen yesterday, but I had other stuff get in the way.
Title: Re: BLKs Training Journal
Post by: sakustoms on February 04, 2015, 06:45:12 AM
Meet will be here before you know it.

What class are you competing in this time?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 04, 2015, 05:36:40 PM
Meet will be here before you know it.

What class are you competing in this time?
I'm thinking I'll just stick with 181 this time.  Cut is going way slow and I don't need the added pressure this time since I'll be going it alone again.  After the meet is over, I'll do a hard cut down to 165 and try to hold it close for August so it won't be as difficult.  Dang holidays did a number on me with all the eating and drinking.


12 weeks out from meet

Just some fun accessories

CGBP
   175 x 4 x 8
Chins
   15 reps (4,2,3,3,3)
Shrugs
   205 x 3 x 8
BB Curls
   65 x 12, 10, 8

Light day tomorrow.
Title: Re: BLKs Training Journal
Post by: sakustoms on February 05, 2015, 06:58:48 AM
How are your numbers compared to the 181 class? Gonna smash some records?

Best of luck.
Title: Re: BLKs Training Journal
Post by: Plateauplower on February 05, 2015, 07:46:37 AM
Nice quick and dirty accessory day. Is it hard to diet leading into a PL meet? I would imagine it you would need to be pretty careful to keep it gradual so you could continue to train hard up until at least a week before?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 05, 2015, 04:37:36 PM
How are your numbers compared to the 181 class? Gonna smash some records?

Best of luck.
Not very good anymore.  Up until a couple of months ago, the squat record for my division at 181 was 430 which I know I can take now.  However, a few months ago some dude squatted 490.  That's not happening at this meet for me.  I was going to aim for 500 in August though.  The bench is 320 and deadlift 515 which I'm far from.  The best I can do is to set regional records which are vacant in RPS for MD.

Nice quick and dirty accessory day. Is it hard to diet leading into a PL meet? I would imagine it you would need to be pretty careful to keep it gradual so you could continue to train hard up until at least a week before?
I think everyone is different, but dieting sucks the life out of my bench.  I was able to progress on squat last year, but I am still new at this stuff so it was likely just newbie gains.  I miss those days :(.  But yes, everything gets tracked.  Calories and macros.  I probably track too much sometimes and let shit get into my head.  I'm still on keto, but lost track over superbowl weekend a bit with the beer.  I'm paying for it still with some bloat and weight gain from last week. :-\

12 weeks out from meet
Weight:  189 :o
Light day and some more accessory stuff.  I should get my fat ass on the dreadmill and work off some of my beers from last weekend.

Lowbar squats - no belt, no sleeves.  Just wanted to get them done
   230 x 2 x 5
OHP
   130 x 4 x 5
SS GHRs and Ab roller
   3 sets - GHR x 10 / Ab roller x 15
Pullups
   20 reps spread over multiple sets throughout the workout.  Mostly just sets of 3s.

Off tomorrow, Saturday INTENSITY Day & deadz.  I think I'm going to shoot for a PR and go 345 x 5 on squat. 8)
Title: Re: BLKs Training Journal
Post by: Bando on February 05, 2015, 07:14:41 PM
A Master in 181 squatted 490, or open?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 05, 2015, 07:19:50 PM
A Master in 181 squatted 490, or open?
Male 181 Weight Class In The
Am Raw Modern Master 45-49

Title: Re: BLKs Training Journal
Post by: Bando on February 05, 2015, 07:22:07 PM
A Master in 181 squatted 490, or open?
Male 181 Weight Class In The
Am Raw Modern Master 45-49

time to go up a weight class  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 05, 2015, 07:46:40 PM
A Master in 181 squatted 490, or open?
Male 181 Weight Class In The
Am Raw Modern Master 45-49

time to go up a weight class  :o
198 record is 525!  I'd love to get to 5 plates, but I'm a long, long, way off from that level.
Title: Re: BLKs Training Journal
Post by: Bando on February 05, 2015, 07:48:58 PM
After my comp in Feb I'm gonna go ahead and order my record certificates. They are not gonna stand for long.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 05, 2015, 07:50:31 PM
After my comp in Feb I'm gonna go ahead and order my record certificates. They are not gonna stand for long.
That's what I did for my first comp.  Since I turned 45, I couldn't defend the record for 40-44 so I ordered it.  The money goes to a good cause too.
Title: Re: BLKs Training Journal
Post by: Bando on February 05, 2015, 08:43:30 PM
How does the cert look?
Title: Re: BLKs Training Journal
Post by: peacesells on February 06, 2015, 02:00:27 AM
BLk, was curious on why you do paused BP?  That kinda seems like a body building move more than a strength training one.  Are you working a sticking point?

Good luck on your up coming meet.
Title: Re: BLKs Training Journal
Post by: sakustoms on February 06, 2015, 06:52:01 AM
Wow, that's a big jump from the old record to the new. Give em hell. I'm sure you'll do great.
Title: Re: BLKs Training Journal
Post by: piperdown on February 06, 2015, 07:51:48 AM
BLk, was curious on why you do paused BP?  That kinda seems like a body building move more than a strength training one.  Are you working a sticking point?

Good luck on your up coming meet.

You have to pause at the bottom of BP for a PL meet. T&G will get you disqualified.
Title: Re: BLKs Training Journal
Post by: peacesells on February 06, 2015, 08:11:12 AM
BLk, was curious on why you do paused BP?  That kinda seems like a body building move more than a strength training one.  Are you working a sticking point?

Good luck on your up coming meet.

You have to pause at the bottom of BP for a PL meet. T&G will get you disqualified.

thanks, did not know that.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 06, 2015, 03:12:46 PM
BLk, was curious on why you do paused BP?  That kinda seems like a body building move more than a strength training one.  Are you working a sticking point?

Good luck on your up coming meet.
Thanks.  There are two main reasons I do everything paused for bench.  The main reason is that's the way it is in competition like piper said.  There are 3 commands to obey; BENCH, PRESS, and RACK.  You pull the bar out of the rack and once the bar is still and arms are straight, the command BENCH is given. Then you lower the bar to the chest and once the bar is perfectly motionless, the command PRESS is given.  The key part is "motionless" so if you drop the bar fast, it'll bounce around a bit delaying the PRESS command.  This is only about a half of a second but in competition it can seem like a lot longer.  I like to lower slowly so there's less bouncing and I get the command faster.  RACK is the last command given if the lockout is successful.  The second reason is for me it develops power off of the chest.  The faster you can get that bar going from a stop, the less chance of getting stuck in my weak point which for me is about 3-4" off my chest.

When I put "Paused Bench Press", that is a competition pause maybe a touch longer to about a 1 count.  Once I get into my meet cycle, I'll start incorporating 2 and 3 count pauses which really suck.


Wow, that's a big jump from the old record to the new. Give em hell. I'm sure you'll do great.
It's good to have goals ;)
Title: Re: BLKs Training Journal
Post by: sakustoms on February 06, 2015, 05:13:35 PM
Yes, goals are good. My goal is to be able to get out of bed and have a day with no pains.  ::)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 06, 2015, 10:44:55 PM
Yes, goals are good. My goal is to be able to get out of bed and have a day with no pains.  ::)
I had pain before I started lifting.  I figure it's just part of getting old.  I may as well be strong :D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 07, 2015, 03:49:40 PM
12 weeks out from meet

Blah.  I tried to get that 345 for 5.  Was only good for 4 though.  I also decided to not do my x5 for deadlifts and just do singles.

Lowbar Squat - belt & sleeves
   345 x 4
Paused Bench Press
   225 x 5
Conventional Deadllift
   315 x 1
   335 x 1
   355 x 1
   375 x 0 :(
Sumo Deadlift
   275 x 1
   295 x 1
   315 x 1
   335 x 1
   355 x 0 :( felt pretty good up 'til this weight.
Title: Re: BLKs Training Journal
Post by: Plateauplower on February 07, 2015, 04:29:08 PM
Meh squats get heavy without extra cals, at least for me anyway. Still reps at 2x bodyweight is always impressive. Deads after squats is always rough too, likely harder squatting low bar and getting some low back fatigue going on. Lot of heavy work in that session though, nice work.
Title: Re: BLKs Training Journal
Post by: Little Tim on February 09, 2015, 07:57:10 AM
Yes, goals are good. My goal is to be able to get out of bed and have a day with no pains.  ::)
I had pain before I started lifting.  I figure it's just part of getting old.  I may as well be strong :D

Words of wisdom right there.
 :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 09, 2015, 05:29:48 PM
11 weeks out from meet

Everything felt heavy again.  I'm hoping it's just from all the constructions stuff I was doing yesterday.  I still hit my marks though so I got that going for me.   8)

Lowbar Squats - belt & sleeves
   310 x 5 x 5
Paused Bench Press
   205 x 5 x 5
BOR
   180 x 5 x 5
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 10, 2015, 04:55:40 PM
11 weeks out from meet

Accessory day.

CGBP
   180 x 4 x 8
Pullups
  5 x 3
Shrugs
   225 x 3 x 8
Curls
   65 x 3 x 12

Got a nice little pump just in time to go  out to dinner with my Jeep friends.   :beerchug:
Title: Re: BLKs Training Journal
Post by: Bando on February 10, 2015, 06:01:27 PM


Got a nice little pump just in time to go  out to dinner with my Jeep friends.   :beerchug:

enjoy :beerchug:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 11, 2015, 04:11:07 PM
11 weeks out from meet

Light day...

Lowbar Squats - belt
   240 x 2 x 5
OHP
   135 x 4 x 5
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 13, 2015, 04:37:12 PM
11 weeks out from meet

I wasn't going to lift today since we planned our V-day stuff for tonight to beat the crowds.  However, I was feeling really ramped up on my way home from work.  I started thinking about that missed set from last week and was getting more and more pissed about it.  When I got home, I asked the wife how much time I had before we were going to head out to dinner.  2 hours she said.  To me, I heard, enough time for you to smash that misssed weight from last week and head to the shower.

Lowbar Squats - belt & sleeves
   345 x 5 - 5lb rep PR
Paused Bench Press
   230 x 5 - tied a rep PR

I'll hold off on deadlifting until tomorrow when I can dedicate the time it deserves to them.  I felt really good about that set of squats.  The only thing I was pissed about was that I had accidentally set the GoPro to camera mode instead of video.  So all I got was this stupid picture  >:(

(http://i44.photobucket.com/albums/f46/OIIIIIO/GOPR0040_zps3d7ba95f.jpg) (http://s44.photobucket.com/user/OIIIIIO/media/GOPR0040_zps3d7ba95f.jpg.html)
Title: Re: BLKs Training Journal
Post by: Merkley on February 13, 2015, 10:06:38 PM
Nice push on the squatties!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 14, 2015, 03:23:49 PM
11 weeks out from meet

Conventional deadlift - beltless
   275 x 1
   315 x 1
   315 x 1
   335 x 1
   355 x 1
   355 x 1
   365 x 1
   365 x 1
Conventional deadlift - reverse band
   405  (1-red, 1-orange)
   405  (1-red)
Conventional deadlift - beltless
   315 x 3
   315 x 3
   315 x 3

The reverse bands were pretty fun.  It as nice to at least be able to hold what I've been striving for for over a year.  I was able to measure how much assistance I was getting from the bands by threading the bands through some weights and retaining them with pencils.  It took 20lbs to stretch the red bands to the starting position and 10lbs to the height I lift it to.  Orange bands were 10lbs and 5lbs.  Using this, my last set started as 365 and finished at 385.  The first was 355 to 375.

I'm working on the videos this afternoon and will post up for critique.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 14, 2015, 04:36:43 PM
http://youtu.be/wUYbJn33Ov4 (http://youtu.be/wUYbJn33Ov4)
Title: Re: BLKs Training Journal
Post by: Merkley on February 14, 2015, 05:59:15 PM
^^^^

 Nice!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 14, 2015, 07:49:14 PM
Thanks, Merk.  Deadlift has been my only lift I haven't made progress on over the last year.  Add 60+lbs to squat and you'd think I'd be able to add 5lbs to deadlift wouldn't you.  :-\
Title: Re: BLKs Training Journal
Post by: sakustoms on February 14, 2015, 09:09:40 PM
Looked like some seriously good deadlifting to me and looks like you've added size to your legs too.  8)
Title: Re: BLKs Training Journal
Post by: Merkley on February 14, 2015, 09:53:24 PM
Thanks, Merk.  Deadlift has been my only lift I haven't made progress on over the last year.  Add 60+lbs to squat and you'd think I'd be able to add 5lbs to deadlift wouldn't you.  :-\

 That is a little off :P I wonder why? Normally if one is making gains in squat they tend to add to their dead as well... :S

 Even still, good show on the deads!!!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 16, 2015, 04:11:39 PM
Looked like some seriously good deadlifting to me and looks like you've added size to your legs too.  8)
I believe that may be fat.   :'(  20lbs over competition weight will do that to a man. 

10 weeks out from meet
Weight:  185
56 degrees in the BLK gym today.  Heat pump has been struggling to maintain temperature in the house and it is losing the battle.  I woke up to 52 degrees in the house for the second day in a row.  I'm thinking of going out and picking up a space heater for my gym.  It takes forever to fully warm up even in sweats and a beanie.

Thus begins week 1 of my meet cycle.  I'm going back to the same thing I did after my last competition.  That program led to massive gains in my squat and didn't beat me down as bad as the DUP program I ran up until a few weeks ago.  But to be honest, I think I was pushing to hard for rep PRs every session.  I think I like this one a little better because it has a lot more variety and I only need to shoot for PRs on the main lifts and once per week.  The other stuff is just assistance and I don't feel the need for attacking PRs on those.  If they are there, wonderful.  If not, no biggie.

Lowbar Squats - w/ belt & sleeves, @9, 5% drop
   45 x 2 x 10
   95 x 8
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   310 x 5 @8
   335 x 5 @9.5
   315 x 5 @8
   315 x 5 @9
CGBP
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   185 x 8 - 5lb rep PR
   190 x 8 - 10lb rep PR
   190 x 8
Sumo Deadlift - w/ belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3
   295 x 3
   295 x 3
   315 x 3

Lower back was already tender from wood chopping and stacking firewood this morning.  I'm not happy about this session, but I'm not all that torn up about it.  I would have liked one more set with 315 but I didn't have it in me.  I just hit a rep PR 3 days ago so that is likely the reason.  Week 1 of the new program should leave room for improvement anyhow.

I'm thinking of dieting down under 180, then try a water cut down to 165 for May's meet.  I'll have to cut out ALL beer and not just the weeknight ones that I already got rid of.  If I can get a few lbs under 180 I think I could make the cut since it'll be under 10% cut for a 24 hour weigh in.  I just need to make sure I don't bloat to over 181 when I re-hydrate and carb load.
Title: Re: BLKs Training Journal
Post by: piperdown on February 16, 2015, 05:14:54 PM
In the video what is it you keep touching on the rack? A timer?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 16, 2015, 05:34:25 PM
In the video what is it you keep touching on the rack? A timer?
That's the wireless remote for the GoPro.
Title: Re: BLKs Training Journal
Post by: Bando on February 16, 2015, 06:21:22 PM
Quote from: BLK00TJ
I'll have to cut out ALL beer

Can I have them?

 :jester:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 16, 2015, 06:27:17 PM
Quote from: BLK00TJ
I'll have to cut out ALL beer


Can I have them?

 :jester:

(http://www.reactiongifs.com/r/tRbwa39.gif)
Title: Re: BLKs Training Journal
Post by: Bodybuild on February 16, 2015, 09:13:49 PM
Nice lifts. Good luck
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 18, 2015, 05:32:24 PM
Nice lifts. Good luck
Thanks, man!

10 weeks out from meet
Weight: 186.6

58F in the gym today so I stole my wife's small space heater and plugged it in.  I went to all the stores in town I could think of to get me one yesterday but they were all out everywhere.  This cold snap really drove the sales I guess.  I ended up ordering one on Amazon, but it won't be here until tomorrow.  I did extra warmup sets to warm up.

Paused Bench Press - 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 2 x 5
   135 x 2 x 3
   165 x 2 x 1
   195 x 2 x 1
   225 x 1
   205 x 5 @7.5
   215 x 5 @8.5
   220 x 5 @9.5
   205 x 5 @8
   205 x 5 @8.5
   205 x 5 @9
303 Tempo Squats Absolutely brutal!
   45 X 2 X 10
   95 X 2 X 5
   135 X 5
   185 X 3
   225 x 3 x 6
BOR
   135 x 2 x 5
   155 x 5
   175 x 3
   185 x 3 x 5

Volume was a little low except for the benching.  I'll have to work up the work capacity.  The 303 squat destroyed my lower back (not the bad kind, just tight) and legs were toast.  I was wanting to do 4 worksets for both squats and BORs.  Maybe next week.

I'm still not sure what I'm going to do for deadlifts on Friday.  I'm thinking of just working up to a heavy triple then some back down sets or speed work.  I didn't get anything out of the singles program I tried a few cycles ago so I have to try something different.  Then again, nothing has worked for my deadlift so far.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 20, 2015, 05:53:03 PM
Wow!  I almost had to go to page 2 for my journal.  Great to see so many peeps posting here now.

10 weeks out from meet
Weight: ???

So ends week 1 of my meet cycle.  While I feel weak and haven't hit any rep PRs in a while, I am starting out ahead of where I left off the last time I ran this program.

Conventional Deadlift - beltless
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @6.5
   335 x 3 @8
   345 x 3 @8.5
   355 x 3 @9 - 10lb rep PR
   335 x 3 @9
TnG Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   215 x 1
   205 x 8
   205 x 8
   205 x 8
Front Squats - beltless
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   165 x 8
   165 x 8
   165 x 8

I might do a short workout tomorrow to get some more work in on pullups and hamstrings.  Depends on how much snow is dumped on my driveway though.
Title: Re: BLKs Training Journal
Post by: Bodybuild on February 20, 2015, 06:21:36 PM
What does the '@number' mean?

Good lifting!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 20, 2015, 06:33:47 PM
What does the '@number' mean?

Good lifting!
Thanks!

The @ number is the RPE for the set.  RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was.  An RPE of 10 would be a grinder that I can barely complete.  9 is usually a set where I could have most likely done 1 more rep if I had to.  So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9.  Sometimes this might be 1 set like today or 4 sets.  Deadlifting takes a huge toll on me so I didn't last long after the 355 set.
Title: Re: BLKs Training Journal
Post by: Bodybuild on February 20, 2015, 06:37:01 PM
Very cool. That sounds like a good method.
Title: Re: BLKs Training Journal
Post by: sakustoms on February 20, 2015, 10:18:36 PM
What does the '@number' mean?

Good lifting!
Thanks!

The @ number is the RPE for the set.  RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was.  An RPE of 10 would be a grinder that I can barely complete.  9 is usually a set where I could have most likely done 1 more rep if I had to.  So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9.  Sometimes this might be 1 set like today or 4 sets.  Deadlifting takes a huge toll on me so I didn't last long after the 355 set.

Ah, now I finally get it. That didn't take long at all....  :o

Great DL workout Ron. Kicking ass on those numbers.

What are your proposed openers for the meet?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 20, 2015, 10:21:13 PM
What does the '@number' mean?

Good lifting!
Thanks!

The @ number is the RPE for the set.  RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was.  An RPE of 10 would be a grinder that I can barely complete.  9 is usually a set where I could have most likely done 1 more rep if I had to.  So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9.  Sometimes this might be 1 set like today or 4 sets.  Deadlifting takes a huge toll on me so I didn't last long after the 355 set.

Ah, now I finally get it. That didn't take long at all....  :o

Great DL workout Ron. Kicking ass on those numbers.

What are your proposed openers for the meet?
375/240/NFC (no fucking clue)

Goals are 450/260/NFC but 400 would be welcome
Title: Re: BLKs Training Journal
Post by: sakustoms on February 20, 2015, 10:26:28 PM
What does the '@number' mean?

Good lifting!
Thanks!

The @ number is the RPE for the set.  RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was.  An RPE of 10 would be a grinder that I can barely complete.  9 is usually a set where I could have most likely done 1 more rep if I had to.  So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9.  Sometimes this might be 1 set like today or 4 sets.  Deadlifting takes a huge toll on me so I didn't last long after the 355 set.

Ah, now I finally get it. That didn't take long at all....  :o

Great DL workout Ron. Kicking ass on those numbers.

What are your proposed openers for the meet?
375/240/NFC (no fucking clue)

Goals are 450/260/NFC but 400 would be welcome

I doubt you'll have any problem hitting that 400. You've been lifting like a beast and hitting big numbers.
Title: Re: BLKs Training Journal
Post by: Little Tim on February 20, 2015, 10:51:22 PM
Throwing out somebody else's 2 cents here just as some food for thought.

Was listening to a podcast awhile ago, and the subject of cutting weight to make a weight class came up.  One trainer said he has his athletes train for this as you train for everything else to do with the competition, why not practice cutting weight and refeed/hydrate then do a mock meet a few times leading up to the competition?

Again,  I don't know the first thing about this topic, but the logic made sense and following your journal made me think of this from your previous post regarding the 165# goal.


PS- My basement is unusually frigid as well. 
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 21, 2015, 10:21:09 AM
Throwing out somebody else's 2 cents here just as some food for thought.

Was listening to a podcast awhile ago, and the subject of cutting weight to make a weight class came up.  One trainer said he has his athletes train for this as you train for everything else to do with the competition, why not practice cutting weight and refeed/hydrate then do a mock meet a few times leading up to the competition?

Again,  I don't know the first thing about this topic, but the logic made sense and following your journal made me think of this from your previous post regarding the 165# goal.


PS- My basement is unusually frigid as well.
I considered doing this a few times.  The problem with it is training is affected and I'm not willing to sacrifice a week of effective training.  It'd be best to do on a deload if I had them scheduled.  My openers above would be for the 181lb weight class and training weights will still be factored in.  My openers are usually my current 3RM and goals based on what e1RM is based off of the 3RM.  If I were to make it to 165 I'd have to consider lowering the openers a little bit.
Title: Re: BLKs Training Journal
Post by: Little Tim on February 21, 2015, 10:36:32 AM
Gotcha.   :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 21, 2015, 04:23:57 PM
10 weeks out
Weight:  185.2

Just a fun bro workout....

Pullups
   3x5
OHP
   45 x 2 x 10
   65 x 5
   85 x 5
   105 x 3
   125 x 1
   145 x 1
   145 x 5
   135 x 5
   135 x 5
   135 x 5
Pullups
   5 reps
BB Curls
   45 x 10
   55 x 10
   65 x 10
   75 x 6  :o
   45 x 10
Pullups
   2 reps (a lot harder after curls)
JM Press
   45 x 10
   75 x 10
   105 x 10
   135 x 10
   135 x 10
   135 x 10
Pullups
   4 reps
Ab Wheel
   3 x 15

Now time to rest up and recover for snow shoveling (aka conditioning/cardio/recovery)
Title: Re: BLKs Training Journal
Post by: Bando on February 21, 2015, 04:46:45 PM

Ab Wheel
   3 x 15


Bro...
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 24, 2015, 05:42:58 PM
9 weeks out from meet

Oh man.  Single digit weeks.  I'm not ready!  I delayed this session due to all the shoveling I did over the weekend.  I wanted to come into this one fresh and I did.  The weights still felt heavy on squat though.  I did get in all 5 sets this time with slightly more weight so I got that going for me though.  :D

Lowbar Squats - w/ belt & sleeves, 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 5 @8
   335 x 5 @9
   320 x 5 @8
   320 x 5 @8.5
   320 x 5 @9
CGBP <- these felt really good today  8)
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   205 x 1
   190 x 8
   190 x 8
   190 x 8
   190 x 7  >:(
Sumo Deadlift - w/ belt
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3
   295 x 3
   295 x 3
   315 x 3

Title: Re: BLKs Training Journal
Post by: sakustoms on February 24, 2015, 07:14:50 PM
Damn good numbers Ron, especially those CGBP numbers.  8)
Title: Re: BLKs Training Journal
Post by: Bodybuild on February 26, 2015, 04:34:31 PM
Agreed, strong weights!

I may need to add CGBP to my routine.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 26, 2015, 05:20:18 PM
Damn good numbers Ron, especially those CGBP numbers.  8)
Agreed, strong weights!

I may need to add CGBP to my routine.
Thanks guys.  I'm hoping it translates into a better bench that has been moving slow.  Getting fat helped a little, but not as much as I had hoped.  More lifting, less beer from now on.

9 weeks out from meet
Weight:  184.3

Paused Bench Press - 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   215 x 1
   205 x 5 @7.5
   215 x 5 @8
   225 x 5 @9
   210 x 5 @8
   210 x 5 @8.5
   210 x 5 @8.5
   210 x 5 @9
Box Squats - substituted these in instead of 303 tempo squats to work on form issues
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 3
   225 x 1
   235 x 3
   245 x 3
   255 x 3
   265 x 3
   275 x 3
BOR
   45 x 2 x 10
   95 x 5
   135 x 3
   185 x 1
   185 x 5
   185 x 5
   185 x 5

Das it mane.  Deadlift session on Saturday.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on February 26, 2015, 05:38:42 PM
dam, tons of volume!! great job
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 26, 2015, 06:23:07 PM
dam, tons of volume!! great job
Thanks, man!  I need to drive gains to bump the weights up next week.  For once, I'm making gains in something other than squat.  I need to rebuild that in 9 weeks.
Title: Re: BLKs Training Journal
Post by: Bando on February 26, 2015, 07:12:53 PM

   225 x 5 @9
 

Nice. When I benched 310 in a meet I was pretty much maxed out at 225 x 10 or 12, numbers are climbing!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 26, 2015, 07:23:14 PM

   225 x 5 @9
 

Nice. When I benched 310 in a meet I was pretty much maxed out at 225 x 10 or 12, numbers are climbing!
Thanks.  I'll be happy with anything over 250.  I missed that weight the last two meets on the 3rd attempt.  Once day I'll be a 300 bencher again.  One day within the next year hopefully.
Title: Re: BLKs Training Journal
Post by: Bando on February 26, 2015, 08:20:02 PM

   225 x 5 @9
 

Nice. When I benched 310 in a meet I was pretty much maxed out at 225 x 10 or 12, numbers are climbing!
Thanks.  I'll be happy with anything over 250.  I missed that weight the last two meets on the 3rd attempt.  Once day I'll be a 300 bencher again.  One day within the next year hopefully.

Have you devoted any time to DB BP? Maybe after your comp if you chase the 90's or hundos and leave the BB BP alone you'll see some changes.
Title: Re: BLKs Training Journal
Post by: sakustoms on February 26, 2015, 08:41:28 PM

   225 x 5 @9
 

Nice. When I benched 310 in a meet I was pretty much maxed out at 225 x 10 or 12, numbers are climbing!
Thanks.  I'll be happy with anything over 250.  I missed that weight the last two meets on the 3rd attempt.  Once day I'll be a 300 bencher again.  One day within the next year hopefully.

Have you devoted any time to DB BP? Maybe after your comp if you chase the 90's or hundos and leave the BB BP alone you'll see some changes.

I'm hoping that my working exclusively with DB's will aide in my BB bench when I eventually go back to it.

dam, tons of volume!! great job
Thanks, man!  I need to drive gains to bump the weights up next week.  For once, I'm making gains in something other than squat.  I need to rebuild that in 9 weeks.

I would say you are well on your way.  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 26, 2015, 08:43:38 PM
Sadly, no DBs at the BLK gym yet.  I look around CL every once in a while but give up when I see the prices they are asking.  Before I quit the last time, I had DBs from 15-70 and bought them as I needed them.  I might do that again.  I'll probably have to wait until we move though because there's not a lot of room.  I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.
Title: Re: BLKs Training Journal
Post by: Bando on February 26, 2015, 08:51:05 PM
Sadly, no DBs at the BLK gym yet.  I look around CL every once in a while but give up when I see the prices they are asking.  Before I quit the last time, I had DBs from 15-70 and bought them as I needed them.  I might do that again.  I'll probably have to wait until we move though because there's not a lot of room.  I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.

You can set up a Craigslist alert, or I'll sell you mine for what I paid, and I'm a thrifty Bastard ;)
Title: Re: BLKs Training Journal
Post by: sakustoms on February 26, 2015, 08:52:40 PM
Sadly, no DBs at the BLK gym yet.  I look around CL every once in a while but give up when I see the prices they are asking.  Before I quit the last time, I had DBs from 15-70 and bought them as I needed them.  I might do that again.  I'll probably have to wait until we move though because there's not a lot of room.  I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.

You can set up a Craigslist alert, or I'll sell you mine for what I paid, and I'm a thrifty Bastard ;)

I hear ya Ron. When I did have some equipment at home I had like 3 sets of dumbbells. Those bitches are expensive.

Bando - I can't imagine he'd save any money by shipping them. Unless you know a secret way to ship for real cheap.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 26, 2015, 08:55:22 PM
Sadly, no DBs at the BLK gym yet.  I look around CL every once in a while but give up when I see the prices they are asking.  Before I quit the last time, I had DBs from 15-70 and bought them as I needed them.  I might do that again.  I'll probably have to wait until we move though because there's not a lot of room.  I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.

You can set up a Craigslist alert, or I'll sell you mine for what I paid, and I'm a thrifty Bastard ;)

I hear ya Ron. When I did have some equipment at home I had like 3 sets of dumbbells. Those bitches are expensive.

Bando - I can't imagine he'd save any money by shipping them. Unless you know a secret way to ship for real cheap.
I'm thinking he'd mean Hyundai Shipping Co. in August.  :D

Thanks for the offer Bando, but I got a feeling that kid of yours is going to be wanting to use those.  My next big buy will be the monolift attachement for my rack.  No more walkouts :D
Title: Re: BLKs Training Journal
Post by: Bando on February 26, 2015, 09:02:00 PM
OK No problem. I just feel a little guilty sometimes that they sit down there alone, only getting used maybe twice a year. But like you said, maybe Eli will one day jack up those 95's  :D
Title: Re: BLKs Training Journal
Post by: sakustoms on February 27, 2015, 06:46:03 AM
Sadly, no DBs at the BLK gym yet.  I look around CL every once in a while but give up when I see the prices they are asking.  Before I quit the last time, I had DBs from 15-70 and bought them as I needed them.  I might do that again.  I'll probably have to wait until we move though because there's not a lot of room.  I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.

You can set up a Craigslist alert, or I'll sell you mine for what I paid, and I'm a thrifty Bastard ;)

I hear ya Ron. When I did have some equipment at home I had like 3 sets of dumbbells. Those bitches are expensive.

Bando - I can't imagine he'd save any money by shipping them. Unless you know a secret way to ship for real cheap.
I'm thinking he'd mean Hyundai Shipping Co. in August.  :D

Thanks for the offer Bando, but I got a feeling that kid of yours is going to be wanting to use those.  My next big buy will be the monolift attachement for my rack.  No more walkouts :D

Ah ok. Reading owns me. I thought it said ship not sell.  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on February 28, 2015, 03:05:08 PM
9 weeks out from meet
Weight:  ???.?

Conventional Deadlift - winged it
   135 x 2 x 5
   185 x 5
   225 x 3
   275 x 3
   315 x 1 @7
   315 x 1 @7
   335 x 1 @8.5
   345 x 1 @9 - This pissed me off.  Last week I worked up to 355 for a set of 3 and this week 345 feels heavy for a single.  I figured I had 2 choices: pull it again and focus more, or drop the weight and get some volume in with sets of 5.  I hate anything over triples for deadlifting.  So I ended up doing...
   275 x 5 @7
   295 x 5 @8
   315 x 5 @9
Touch-n-Go Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   225 x 1
   210 x 8
   210 x 8
   210 x 8
   210 x 8
Front Squats
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   175 x 8
   175 x 8
   175 x 8

Done.  Back on schedule starting Monday.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 03, 2015, 06:10:17 PM
8 weeks out from meet

Grrrr... Yesterday's ice storm caused me to miss my training so I'm still a day behind.

Lowbar Squats - belt & sleeves, 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   295 x 5 @7.5
   315 x 5 @8.5
   325 x 5 @9 :(
   305 x 5 @9 :(:(
Didn't go heavy as usual, but I am trying to clean up form.  I think it'll pay off in the long run.

CGBP
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   215 x 1
   190 x 8
   190 x 8
   190 x 8
   190 x 7
Same as last week.  First 5 reps fired off my chest then fatigue kicked in.  Still happy with how they felt though.

Sumo Deadlift - DOH/hook
   135 x 2 x 5
   185 x 5
   225 x 3
   275 x 3
   295 x 3
   315 x 3
   335 x 3
   335 x 1 - almost sharted  :o

I still need to review my videos but overall I think my form is better.  Actually, I'm pretty positive my form is better than last week.  I used the box for my warmups to make sure I was at least going low enough for them.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 03, 2015, 08:19:59 PM
I thought I did better than this.  I'm still moving the bar too far forward on my decent and having to bring it back coming out of the hole.  It is a step in the right direction though. 

http://youtu.be/0lEgRxnqFp8 (http://youtu.be/0lEgRxnqFp8)

And my pathetic sumo pulls from today.  I'm feeling more comfortable with them, but still not close to conventional pulls.

http://youtu.be/Q08xxfugbIg (http://youtu.be/Q08xxfugbIg)
Title: Re: BLKs Training Journal
Post by: Bando on March 03, 2015, 09:03:13 PM
looking pretty thick in those sumo pull vids man  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 03, 2015, 09:15:23 PM
I know I know. too much brew.  After this meet at 181 I'll start a slow cut to 165 for August
Title: Re: BLKs Training Journal
Post by: Bando on March 03, 2015, 09:22:35 PM
mmm I was talking about your shoulders, back, arms and chest Broham
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 03, 2015, 09:46:24 PM
Lol. I thought you were talking about the pudge hanging over my belt. Thanks man 
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 05, 2015, 01:24:12 PM
8 weeks out from meet
This one was cut short due to a snow day.  Kids were begging for me to  go outside with them.

Paused Bench Press - 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   215 x 1
   205 x 5 @7
   215 x 5 @7.5
   230 x 5 @9
   220 x 5 @8
   220 x 5 @8.5
   220 x 5 @9

Box Squats
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   245 x 3
   265 x 3
   285 x 3

BOR
   none

Shovel Snow
   too much  >:(
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 07, 2015, 03:48:02 PM
8 weeks out from meet

I'm beginning to think I'm going to have to lower my volume or frequency on deadlifts.  Something has to change.  I'm spinning my wheels.  Today's training was just like last week.

Conventional Deadlifts /w belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   325 x 1
   335 x 1
   345 x 1
   355 x 0
   275 x 5
   275 x 5

TnG Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   225 x 1
   215 x 8
   215 x 8
   215 x 7
Front Squats
   none
Title: Re: BLKs Training Journal
Post by: piperdown on March 07, 2015, 05:35:00 PM
Are you doing heavy DL's more than once a week?

Volume looks normal.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 07, 2015, 05:48:52 PM
Are you doing heavy DL's more than once a week?

Volume looks normal.
I don't know if I'd consider any of my deadlifts heavy.   :-[

I do sumo pulls early in the week at a different rep scheme so they shouldn't impact pulls almost a week later.
Title: Re: BLKs Training Journal
Post by: piperdown on March 07, 2015, 05:57:53 PM
Are you doing heavy DL's more than once a week?

Volume looks normal.
I don't know if I'd consider any of my deadlifts heavy.   :-[

I do sumo pulls early in the week at a different rep scheme so they shouldn't impact pulls almost a week later.

I'd think sumo would impact squats more...
Title: Re: BLKs Training Journal
Post by: Bodybuild on March 08, 2015, 10:17:36 AM
Crazy volume. Good luck in the meet.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 10, 2015, 07:04:09 PM
Crazy volume. Good luck in the meet.
Thanks, BB!

7 weeks out from meet
Rough training day but I knew it was going to be.  I've been walking around like a zombie since the time change because 1) I got less than two ours of sleep Sunday night and 2) I've been working a lot of hours trying to make up time from work being closed due to snow last week.  Part two is going to take me about two weeks to make up that time so that's not going to get any better soon.  I did get a full night's sleep last night, but still woke up tired this morning.  I hate time changes!!!

Lowbar Squats - belt & sleeves, 5 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   295 x 5 @8
   315 x 5 @9  :o
   300 x 5 @8
   300 x 5 @8
   300 x 5 @9

Illegal-wide Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   185 x 8
   185 x 8
   185 x 8
   185 x 8

Conv. Deadlift - w/ belt
   135 x 2 x 5
   185 x 5
   225 x 3
   sets below done every 45 seconds
   275 x 10 x 1
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 12, 2015, 05:27:15 PM
7 weeks out from meet

Paused Bench Press - 5 reps per set, @9, rep drop**
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   225 x 1
   205 x 5 @7
   220 x 5 @8
   235 x 4 @9.5  >:( I wanted this PR
   235 x 3 @9.5 Thought I'd try again.  Since I failed again I decided to do rep drop instead of load drop until I can only get 2 reps
   235 x 2 @9 done.

**This was my first time ever doing rep drops even though I did them a little bit different from how they are supposed to be done.  It was nice to get heavier weight in my hands though.

Box Squat
   45 x 2 x 10
   135 x 5
   185 x 5
   225 x 3
   250 x 3
   275 x 3
   300 x 3 x 3


Out of time.  GHRs will have to wait 'til after Saturday's deadlift session.
Title: Re: BLKs Training Journal
Post by: Stile on March 12, 2015, 08:28:35 PM
What's the @9 and such mean after your reps?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 12, 2015, 08:33:20 PM
What's the @9 and such mean after your reps?
My rating of how hard I felt the set was.  An @9 would typically mean I had another rep in me.  9.5 would be a maybe one more rep.  The tech term is RPE or Rate of Perceived Exertion.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 13, 2015, 07:01:38 AM
Great job on those paused benches.

What are you looking at for opening numbers?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2015, 05:28:09 PM
Great job on those paused benches.

What are you looking at for opening numbers?
Not sure yet.  I'll get a better handle on those starting next week when I drop my reps down to 3s.  I typically like to open with a 3RM and move on from there.  My goals are usually based off of those 3RMs too that the'll give me my goals.  2nd lifts are usually a little more than the halfway point between the two.  I hoping to get 450/275/400 by the end.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 13, 2015, 08:38:59 PM
Great job on those paused benches.

What are you looking at for opening numbers?
Not sure yet.  I'll get a better handle on those starting next week when I drop my reps down to 3s.  I typically like to open with a 3RM and move on from there.  My goals are usually based off of those 3RMs too that the'll give me my goals.  2nd lifts are usually a little more than the halfway point between the two.  I hoping to get 450/275/400 by the end.

Holy hell dude, your numbers are really jumping up. Major jealous of those numbers.  8)

Best of luck.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 13, 2015, 10:50:48 PM
Great job on those paused benches.

What are you looking at for opening numbers?
Not sure yet.  I'll get a better handle on those starting next week when I drop my reps down to 3s.  I typically like to open with a 3RM and move on from there.  My goals are usually based off of those 3RMs too that the'll give me my goals.  2nd lifts are usually a little more than the halfway point between the two.  I hoping to get 450/275/400 by the end.

Holy hell dude, your numbers are really jumping up. Major jealous of those numbers.  8)

Best of luck.
Thanks Eric.  They are lofty goals, especially the deadlift.  Right now, I'm pushing the e1RM for 275 on bench.  A lot is just mental for me.  I seem to do well and hold form up to a particular weight then get that "oh shit this is heavy" when I get to the next weight.  Once I get that out of my head i think I'll be good to go.  For squat, it's been getting harder for me, but having a 435 squat in October I feel I should be 15 lbs stronger by then.  All my training is without wraps so I'm hoping when I strap them on, they'll add the lbs for at least a 450.   I'd like to be up to 500 by August and yeah, at 165 again maybe.  I'm still rocking the keg belly but summer time will be easier to cut I think.  I'm in range to water cut to the 181s now.  I weighed 183.5 this morning.

Time is flying by fast and it's getting real quick.  For some reason, I'm still looking at this meet as a warmup for August.  Funny because this is my state championships.  This should be the one I try to be the most competitive at when it comes to weight class.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 14, 2015, 04:39:24 PM
7 weeks out from meet

Mega-deadlifting session.  Not in weight moved of course, but number of sets.  They were much easier than I though so it took me a while to get up to a weight that worked.  By the time I got there, it was time to stop an move onto bench which also went well.  :feelsgood:

Conventional Deadlift - w/ bands, belted
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   225 x 3 red
   225 x 3 green
   225 x 3 red and green
   225 x 3 orange
   275 x 3 (felt weird without a band)
   275 x 3 red
   275 x 3 green
   275 x 3 red and green
   275 x 3 orange
   315 x 3
   315 x 3 red

3ct Paused Bench Press - 3 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   185 x 3 @7
   195 x 3 @7
   210 x 3 @8
   220 x 3 @9
   210 x 3 @8
   210 x 3 @8.5
   210 x 3 @9

Outta time.  Gotta take the wife out for her birthday.  I'm thinking steak tonight.  ::)
Title: Re: BLKs Training Journal
Post by: Cali on March 14, 2015, 04:44:03 PM
Since when does the color of the weight make a difference?  ;D

Nice volume mane, enjoy your steak.  ::)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 14, 2015, 05:02:14 PM
Since when does the color of the weight make a difference?  ;D

Nice volume mane, enjoy your steak.  ::)
The colors are the bands I use to add resistance, hence the w/ bands part ;)  The orange band is pretty stout and is probably good for a pair of plates at the top.  I also have a set of heavier gray ones.  I'm not sure how much they'd add, but I know I'm not there yet.
Title: Re: BLKs Training Journal
Post by: Cali on March 14, 2015, 06:55:55 PM
I was poking fun, are they Rogue bands?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 14, 2015, 07:05:17 PM
EliteFTS
Title: Re: BLKs Training Journal
Post by: Cali on March 14, 2015, 07:57:59 PM
EliteFTS

How are they holding up?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 14, 2015, 08:15:06 PM
EliteFTS

How are they holding up?
Fine I guess.  It's a rubber band.  Not much difference between brands more than likely.  Chances are, they are all made from the same place in Taiwan then a stamp is put on there for whose selling them.  The only reason why I went with EliteFTS was because they were the only ones that seemed to put stats up for them. But I don't think about those stats now that I've been using them.  I just track 'em by color.
Title: Re: BLKs Training Journal
Post by: Cali on March 14, 2015, 08:15:58 PM
The reason I ask is because I want to get some for mobility work, like the Rogue ones, but I've heard that the Rogue ones break down if used too much.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 14, 2015, 08:20:00 PM
The reason I ask is because I want to get some for mobility work, like the Rogue ones, but I've heard that the Rogue ones break down if used too much.

For something like that, I'd just hit up eBay.  Like these things....

http://www.ebay.com/itm/Resistance-band-LOOP-Light-Med-Heavy-exercise-pilates-yoga-exercise-tubing-RYG-/170750789762?pt=LH_DefaultDomain_0&hash=item27c18a4882 (http://www.ebay.com/itm/Resistance-band-LOOP-Light-Med-Heavy-exercise-pilates-yoga-exercise-tubing-RYG-/170750789762?pt=LH_DefaultDomain_0&hash=item27c18a4882)

But yeah, my bar leaves my hands raw it's knurled so deep.  Bands are still fine.
Title: Re: BLKs Training Journal
Post by: Cali on March 14, 2015, 09:03:01 PM
Oh cool

Better to have rough knurling than no knurling amiright?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 17, 2015, 05:52:55 PM
6 weeks out from meet

My first day of triples.  I was hoping for better to be honest.  Just weeks ago I did my top set for 5 reps.

Lowbar Squat - belt & sleeves, 3 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7.5
   335 x 3 @8.5
   345 x 3 @9.5 :(
   320 x 3 @8
   320 x 3 @8
   320 x 3 @8.5
   320 x 3 @8.5
   320 x 3 @9

Illegal-wide Bench Press
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   190 x 8
   190 x 8
   190 x 8
   190 x 8

Wide-grip Pullups
   bw x 3 x 5
-- super-setted w/ --
GHR - 1 red band assisted
   bw x 3 x 8

I'm going to repeat this week next week before adding in the wraps.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 18, 2015, 06:48:20 AM
Great job on those paused benches.

What are you looking at for opening numbers?
Not sure yet.  I'll get a better handle on those starting next week when I drop my reps down to 3s.  I typically like to open with a 3RM and move on from there.  My goals are usually based off of those 3RMs too that the'll give me my goals.  2nd lifts are usually a little more than the halfway point between the two.  I hoping to get 450/275/400 by the end.

Holy hell dude, your numbers are really jumping up. Major jealous of those numbers.  8)

Best of luck.
Thanks Eric.  They are lofty goals, especially the deadlift.  Right now, I'm pushing the e1RM for 275 on bench.  A lot is just mental for me.  I seem to do well and hold form up to a particular weight then get that "oh shit this is heavy" when I get to the next weight.  Once I get that out of my head i think I'll be good to go.  For squat, it's been getting harder for me, but having a 435 squat in October I feel I should be 15 lbs stronger by then.  All my training is without wraps so I'm hoping when I strap them on, they'll add the lbs for at least a 450.   I'd like to be up to 500 by August and yeah, at 165 again maybe.  I'm still rocking the keg belly but summer time will be easier to cut I think.  I'm in range to water cut to the 181s now.  I weighed 183.5 this morning.

Time is flying by fast and it's getting real quick.  For some reason, I'm still looking at this meet as a warmup for August.  Funny because this is my state championships.  This should be the one I try to be the most competitive at when it comes to weight class.

Ron, it sounds like you've got a real good handle on this thing. I am sure you'll do great and those numbers will come through for you. Best of luck.

Holy hell at the bolded part. 500 @ 165??? Insane man. You've definitely come a long way in a short time.
Title: Re: BLKs Training Journal
Post by: piperdown on March 18, 2015, 07:27:10 AM
How wide is this "illegal wide bench press"? I'm curious. Is it to increase pec strength?
Title: Re: BLKs Training Journal
Post by: Stile on March 18, 2015, 07:51:08 AM
henceforth, you shall be the squat king.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 18, 2015, 05:07:25 PM
Holy hell at the bolded part. 500 @ 165??? Insane man. You've definitely come a long way in a short time.
If I go for 500 it'd probably be at 181, not 165.  The current RPS record is 490 @181 so it only makes sense to aim higher.  If I drop to 165 again (what my wife hopes), I'd probably be limited to mid-4s.

How wide is this "illegal wide bench press"? I'm curious. Is it to increase pec strength?
Illegal-wide is about 1/2" outside of the 80cm rings on the bar and it is to increase pec strength.  I'm limited by both my uprights and my wrist flexibility to go any wider. 

henceforth, you shall be the squat king.
Not yet, but that'd be nice.
Title: Re: BLKs Training Journal
Post by: Bodybuild on March 18, 2015, 08:13:20 PM
Wow awesome volume. Good work. I may try extra wide BP
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 18, 2015, 08:44:23 PM
Wow awesome volume. Good work. I may try extra wide BP
They were a bit painful without wrist wraps.  I'd definitely recommend getting a pair if you don't have any.
Title: Re: BLKs Training Journal
Post by: piperdown on March 19, 2015, 08:06:57 AM
Wow awesome volume. Good work. I may try extra wide BP
They were a bit painful without wrist wraps.  I'd definitely recommend getting a pair if you don't have any.

Ron, out of curiosity, did you do some lifting that clued you in that your pecs needed strengthening? For my bp to start to go back up I noticed I needed both pec and tri accessory lifts, nothing huge in volume but just a little bit more, and it translated over to a stronger bench.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 19, 2015, 05:32:25 PM
Wow awesome volume. Good work. I may try extra wide BP
They were a bit painful without wrist wraps.  I'd definitely recommend getting a pair if you don't have any.

Ron, out of curiosity, did you do some lifting that clued you in that your pecs needed strengthening? For my bp to start to go back up I noticed I needed both pec and tri accessory lifts, nothing huge in volume but just a little bit more, and it translated over to a stronger bench.
My sticking point is usually right off my chest so I figured I'd give these a shot.  They are the closest I can come to isolating chest with only a barbell.  My OHP weights are pretty decent so I ruled out shoulder strength.  Plus, I want big boobs. 8)

6 weeks out from meet
Slept like crap and over slept this morning.  Damn phone battery drained overnight after a full charge.   >:(

Paused Bench Press - 3 reps per set, @9*, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   215 x 3 @7
   225 x 3 @8
   235 x 3 @9*
   This is where I was supposed to drop 5% off the bar and do set after set until I get back to @9.  However, just matching a PR wasn't going to make me happy even if it was easier than the last time I did this weight.  I slapped on some chips and was going to go for 240 for a 5lb PR.  Then I reconsidered and traded the chips for nickels and loaded it up to 245 for a cool 10lb PR.
   245 x 3 @10 - Fuck YEAH!
   225 x 3 @8.5
   225 x 3 @9

3ct Paused Lowbar  Squat - belt & sleeves
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   245 x 3
   265 x 3
   285 x 3
   305 x 3

Here I was supposed to do DL accessory, but my back and hammies were toast from the squats.  So...
Slingshot Paused Bench
   135 x 3
   185 x 3
   225 x 3
   245 x 3
   265 x 3

Done.  Felt good and now I'm finally awake for the day.  I just hope I tire around bedtime so I can get me some recovery sleep.
Title: Re: BLKs Training Journal
Post by: piperdown on March 19, 2015, 05:44:06 PM
Heh, who doesn't want big boobs?! ;D

Hell yeah on the BP today! Nice job!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 19, 2015, 05:49:22 PM
Heh, who doesn't want big boobs?! ;D

Hell yeah on the BP today! Nice job!
Thanks, man.  Maybe if I make my chest bigger, my belly won't look so big  8)
Title: Re: BLKs Training Journal
Post by: piperdown on March 19, 2015, 05:53:28 PM
Heh, who doesn't want big boobs?! ;D

Hell yeah on the BP today! Nice job!
Thanks, man.  Maybe if I make my chest bigger, my belly won't look so big  8)

LOL
Title: Re: BLKs Training Journal
Post by: Get-n-fit on March 19, 2015, 05:53:58 PM
Ron, lots of great work going on in here, TONS of volume.  Are you changing your program soon or sticking with it?  Just wondering, bc I was talking to a guy about doing a meet in 10 weeks and he said he'd give me a good program to run if I want at 6 weeks out.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 19, 2015, 05:57:12 PM
Ron, lots of great work going on in here, TONS of volume.  Are you changing your program soon or sticking with it?  Just wondering, bc I was talking to a guy about doing a meet in 10 weeks and he said he'd give me a good program to run if I want at 6 weeks out.
I'm going to stick with this routine for the remainder of the cycle.  It worked great for me the last time I ran it.  The only change I'll make is cutting more volume as my reps go down and intensity goes up about 3 weeks out.
Title: Re: BLKs Training Journal
Post by: kimm4 on March 19, 2015, 06:07:19 PM
Congrats on the PR!

May the sleeping gods provide you with a good night's sleep.  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 21, 2015, 05:02:20 PM
Congrats on the PR!

May the sleeping gods provide you with a good night's sleep.  8)
Thanks, kimm!  Sleep was much better that night and last night too.  I was able to catch up a bit and got 9.5 hours of sleep!  I think my body needs 9 hours but I'm usually only able to get about 7 on a good night on the account of my work schedule.

6 weeks out from meet
Another beast-mode training session today.  Last week i deadlifted with bands.  This week I reversed them in kind of the same way to work up to heavier work.  Ended up being a whole lotta deadlifting.  I'm forcing myself to use my belt.  I can't get comfortable pulling with it yet.  I'm hoping if I use it more, I'd figure out how to get lbs from it.

Conventional Reverse-band Deadlift w/ belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3 - red & orange
   275 x 3 - red
   275 x 3 - orange
   275 x 3 - no bands
   315 x 3 - red & orange
   315 x 3 - red
   315 x 3 - orange
   315 x 3 - no bands
   365 x 3 - red & orange
   365 x 3 - red
   365 x 3 - orange
   365 x 0 - no bands
   done but it was pretty fun!

3ct Paused Bench Press - 3 reps per set, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   195 x 3 @7
   210 x 3 @8
   225 x 3 @8.5!!!
   235 x 3 @9.5 fuck yes! 
   225 x 3 @8
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9
I was really trying to concentrate on driving my heels into the floor using leg drive.  Leg drive RULES!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 22, 2015, 02:56:56 PM
5 weeks out from meet

Just a quick fun workout

Neutral-grip Pullups SS w/ GHR (red band assisted)
   Pullups x5 / GHRs x8

BOR SS w/ SLDL
   135 x 8
   155 x 8
   175 x 8

OHP
   45 x 2 x 10
   65 x 5
   95 x 5
   115 x 5
   135 x 5
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 25, 2015, 05:45:44 PM
5 weeks out from meet
Finally able to train again.  It felt like forever.  I'm still feeling run down from lack of sleep.  I'm not sure what it is, but when I go to bed I do feel tired, then my brain goes into overdrive.  My dreams have been really weird too so the sleep I have been getting has been the restless type.

Paused Bench Press - 3 reps per set, @9, 5% drop
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @7
   235 x 3 @8
   245 x 3 @10
   230 x 3 @8.5
   230 x 3 @8.5
   230 x 3 @9

3ct Paused Squat
   45 x 2 x 10
   135 x 5
   185 x 5
   225 x 1
   275 x 1
   275 x 3 @7
   295 x 3 @8
   315 x 3 @9
   295 x 3 @9

SS Paused Bench Press
   225 x 3
   245 x 3
   265 x 3
   275 x 3
Title: Re: BLKs Training Journal
Post by: kimm4 on March 25, 2015, 08:15:55 PM
For your lack of sleep your workouts are looking great.  I'm the same way when it comes to sleep.  I'm always tired when I go to bed, but I can't seem to slow my mind down.  If I don't get a solid 9 hrs of sleep a night I can't function or focus the next day.

It's weird.
Title: Re: BLKs Training Journal
Post by: 43Diesel on March 26, 2015, 09:15:29 AM
Dang some real good lifts going on in here.
Congrats on the PRs
Title: Re: BLKs Training Journal
Post by: Get-n-fit on March 26, 2015, 02:46:30 PM
Great stuff Ron, isn't leg drive great??!!  Makes a huge difference once you learn how to use it.  You'll find your lifts will start going up as the leg drive will help you get out of the hole faster.  That's one issue I used to suffer from was getting the weight stuck on my chest, but once I dig in with my feet the weight goes right up.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 27, 2015, 07:12:04 AM
Man Ron you are still killing it. Sorry to hear about the sleep issues, I know them all too well. Hope things get better soon.


Kimm - 9 hrs of sleep a night?  :S  I'd be happy to get a solid 7.5 hrs.  :-[
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 27, 2015, 05:34:20 PM
The only time I can usually get 9 is if the kids are the grandparents house.
Title: Re: BLKs Training Journal
Post by: sakustoms on March 27, 2015, 08:52:10 PM
The only time I can usually get 9 is if the kids are the grandparents house.

I live alone and I never get 9 hours of sleep. I might lie in bed for 9 hours from Saturday night into Sunday morning but no way could I sleep that long.
Title: Re: BLKs Training Journal
Post by: 43Diesel on March 28, 2015, 06:12:09 AM
The only time I can usually get 9 is if the kids are the grandparents house.

Our parents aren't anywhere close for us to send the lil one
I'd love to see 9 hours of sleep. Lucky you
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 28, 2015, 02:30:13 PM
5 weeks out from meet

Dreadlifts - x3, @9, 5% load drop
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7
   335 x 3 @8
   345 x 3 @9
   325 x 3 @8

Banded Deadlifts ~30 sec between sets
   225 x 3 none
   225 x 3 red
   225 x 3 green
   225 x 3 orange
   225 x 0 gray
   225 x 3 orange
   225 x 3 orange
   225 x 3 orange
   225 x 3 green
   225 x 3 red
   225 x 3 none

3ct Paused Bench
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   210 x 3 @7
   225 x 3 @8.5
   235 x 3 @9.5
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9

Negative Bench Press
   275 x 1
Title: Re: BLKs Training Journal
Post by: kimm4 on March 28, 2015, 02:45:56 PM
Man Ron you are still killing it. Sorry to hear about the sleep issues, I know them all too well. Hope things get better soon.
Kimm - 9 hrs of sleep a night?  :S  I'd be happy to get a solid 7.5 hrs.  :-[

Yes and it's weird because it's always been like that for me.  I'm perfectly healthy, no medical issues but for some reason I can't function properly with less sleep. 

5 weeks out from meet

Dreadlifts - x3, @9, 5% load drop
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7
   335 x 3 @8
   345 x 3 @9
   325 x 3 @8

Banded Deadlifts ~30 sec between sets
   225 x 3 none
   225 x 3 red
   225 x 3 green
   225 x 3 orange
   225 x 0 gray
   225 x 3 orange
   225 x 3 orange
   225 x 3 orange
   225 x 3 green
   225 x 3 red
   225 x 3 none

3ct Paused Bench
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   210 x 3 @7
   225 x 3 @8.5
   235 x 3 @9.5
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9

Negative Bench Press
   275 x 1

Nice work!  :)

Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 30, 2015, 05:28:28 PM
Thanks kimm!  :)

4 weeks out from meet

This didn't go well.  3:20 of sleep last night.  I need to get that fixed before things go really bad for me in my meet.  I might stack some unisom and melatonin together tonight :-\

Lowbar Squat w/ belt & wraps
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7
   335 x 3 @8
   355 x 3 @8.5
   365 x 3 @9
   375 x 3 @9.5
I need to work on my wrapping skills and the conditioning it takes to wrap without wearing myself out.  Either my legs have gotten fatter, or my wraps aren't as tight as they used to be.  I couldn't get the last wrap in on any of the sets so all were one wrap short from what I was able to get in the past.  I feel I definitely left some lbs off the bar.

CGBP
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   185 x 8 @8
   195 x 8 @9
   185 x 8 @9

BOR
   135 x 5
   155 x 5
   175 x 5
   185 x 2 x 5
Title: Re: BLKs Training Journal
Post by: Get-n-fit on March 30, 2015, 05:47:02 PM
Lifts look good for no sleep.

Do you count your wraps?  I've never done that, I just wrap it as tight as possible.....yes, it's very tiring. 
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 30, 2015, 05:53:38 PM
Lifts look good for no sleep.

Do you count your wraps?  I've never done that, I just wrap it as tight as possible.....yes, it's very tiring.

I don't count them really, but I follow a certain pattern so they end up at a certain point.  The only part I kind of count are the wraps up.  Then it's make an X and two more wraps at the top.  I could only get one wrap at the top since I was missing about 6" to get the  last one in.

Here's how I like to wrap them.  yeah, that's my skinny chicken legs :-[

http://youtu.be/awhwGoKq8dI (http://youtu.be/awhwGoKq8dI)
Title: Re: BLKs Training Journal
Post by: 43Diesel on March 30, 2015, 05:56:34 PM
Dang good lifts, especially for not much sleep.

And great I'm not the only one with chicken legs lol
Title: Re: BLKs Training Journal
Post by: Get-n-fit on March 30, 2015, 05:58:09 PM
Ahh, gotcha, I wrap like another video on here, I thought you posted it in a another thread, may have been Deralta. I just wrap tight "X"s starting from the bottom until up past my knee and I run out of wrap.  Mine are 3m so they are long as phuck and take forever to wrap.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 30, 2015, 06:54:32 PM
That's how I wrapped my Grippers.  The Titans are more of a casting type of wrap so no need for too many X's.  I stole this method from Lilliebridge who was using the same wraps.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on March 30, 2015, 09:01:29 PM
Ok,  cool,  I didn't realize there were different methods for the different types of wraps
Title: Re: BLKs Training Journal
Post by: piperdown on March 30, 2015, 09:24:11 PM
Lifts look good for no sleep.

Do you count your wraps?  I've never done that, I just wrap it as tight as possible.....yes, it's very tiring.

I agree! For that little amount of sleep that some strong lifting.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on March 31, 2015, 04:55:39 PM
Thanks, guys.  I actually  managed 7:20 of sleep last night stacking unisome and melatonin.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 01, 2015, 06:35:17 AM
Thanks, guys.  I actually  managed 7:20 of sleep last night stacking unisome and melatonin.

That's the way to make dem sleep gainz.  ;D

I think I've managed about 29 hrs of sleep total in the past 5 nights.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 01, 2015, 03:04:17 PM
Not the same results last night. I only managed 5:30. Getting ready to lift now.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 01, 2015, 05:26:09 PM
4 weeks out from meet

Blah...

Paused Bench Press - x3, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @7
   235 x 3 @8.5
   245 x 3 @10
   230 x 3 @9.5

3ct Paused Lowbar Squat - x3, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   285 x 3 @7
   300 x 3 @8
   315 x 3 @9
   295 x 3 @9

Had enough.   Elbows are starting to ache again.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 02, 2015, 06:59:28 AM
Not the same results last night. I only managed 5:30. Getting ready to lift now.

I took an extra sleep aid last night and ate a bunch of food. I finally had almost a full nights sleep but am a little groggy this morning.

Kawphee time.

Damn, that's some nice benching. 245x3 @10 Paused  :clap:
Title: Re: BLKs Training Journal
Post by: Plateauplower on April 02, 2015, 07:42:44 AM
Nice work, good luck at the meet!
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 03, 2015, 06:25:20 AM
Sorry to hear the elbows were hurting, but some strong lifts there
Title: Re: BLKs Training Journal
Post by: Merkley on April 03, 2015, 08:26:52 AM
Nice benching, as for the elbows....rub dirt on 'em and walk it off!

(I feel your pain....it sucks)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 03, 2015, 08:16:30 PM
Great bench session,  are you wearing sleeves?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 03, 2015, 08:26:45 PM
Great bench session,  are you wearing sleeves?
On and off just for squatting.  I hate wearing them because they cut off circulation but they did help me heal up last time.  I guess it's time to use them again and I did after set one.   It was okay for benching, but I've been stuck at 245x3 for three straight weeks.  I was really hoping it would be easier so I could attempt 250.  Oh well.  One more week of triples then I move onto singles for the two weeks prior to my meet.

Sleep has been better the last couple of nights at around 7-7.5 hours.  7 hours I think is my minimum, but I feel better with 8+.

4 weeks out from meet
Today I just winged it and had a little fun.  I played around with reverse band deadlifts and worked up to 455.  I tried 495, but bands didn't help enough.   Next I did SS bench and worked triples from 225 up to 285 where I could only get a double. 
Title: Re: BLKs Training Journal
Post by: Bando on April 03, 2015, 08:29:53 PM
I see Gene just made your event on Facebook

Giddyup Brother
Title: Re: BLKs Training Journal
Post by: sakustoms on April 03, 2015, 09:24:47 PM
Great bench session,  are you wearing sleeves?
On and off just for squatting.  I hate wearing them because they cut off circulation but they did help me heal up last time.  I guess it's time to use them again and I did after set one.   It was okay for benching, but I've been stuck at 245x3 for three straight weeks.  I was really hoping it would be easier so I could attempt 250.  Oh well.  One more week of triples then I move onto singles for the two weeks prior to my meet.

Sleep has been better the last couple of nights at around 7-7.5 hours.  7 hours I think is my minimum, but I feel better with 8+.

4 weeks out from meet
Today I just winged it and had a little fun.  I played around with reverse band deadlifts and worked up to 455.  I tried 495, but bands didn't help enough.   Next I did SS bench and worked triples from 225 up to 285 where I could only get a double.

Sounds like you're in a good place heading into the meet. Best of luck man.
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 04, 2015, 05:47:30 AM
I find that 8 hours does me much better too.
Sleep is more important than many give it credit for.

Looking real good and good luck getting to where you want to be for the meet
Title: Re: BLKs Training Journal
Post by: kimm4 on April 04, 2015, 01:57:45 PM
Really nice benching. :)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 06, 2015, 05:57:57 PM
Thanks everyone.  Another piss-poor nights sleep leads to another piss-poor performance in the gym.  At least 375 was a little bit easier this time.  I'm still fighting the wraps.  I had one unwrap in mid set  :o. 

Lowbar Squat w/ wraps - x3, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   335 x 1
   335 x 3 @7
   355 x 3 @8
   375 x 3 @9
   355 x 3 @8
   running short on time, so I called it quits there.  I probably only had one more good set in me anyway.

CGBP - x8, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   185 x 8 @8
   195 x 8 @9
   185 x 8 @8

My monolift should be hear Wednesday but I won't have time to put it together prior to my session.  I'll have to save it for next weeks singles or maybe some box squats on Friday.  I'm stoked about that.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 06, 2015, 07:50:09 PM
I was practicing wrapping tonight (figures I was able to get all the wraps i wanted when it didn't matter) and my daughters wanted to try.
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/20150406_193205_zps16wbhag7.jpg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/20150406_193205_zps16wbhag7.jpg.html)
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/20150406_193008_zpst3r1uetu.jpg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/20150406_193008_zpst3r1uetu.jpg.html)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 08, 2015, 05:43:12 PM
3 weeks out from meet

Since I've been banging my head against 245 with no progress over the last bunch of weeks, I added in a bit of volume to try and get things moving again.

Paused Bench Press - x3, @9, 5% load drop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @8
   235 x 3 @9
   225 x 3 @8
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9
   225 x 3 @9

Lowbar Squat
   135 x 1


What?  one set?






I was out of time thanks to work/traffic/weather but I just got my monolift in today so I had to get one set in.   8)
Given time, I was going to do some box squatting.  I'll throw those in for Friday's workout which will be brutal since I'll be doing deadlifts prior.

http://youtu.be/1ufiuOkNAHw (http://youtu.be/1ufiuOkNAHw)
Title: Re: BLKs Training Journal
Post by: Little Tim on April 08, 2015, 10:02:58 PM
Yup, and tomorrow's weather ain't looking much better, but that mono sure looks good. 

 :thumbsup:
Title: Re: BLKs Training Journal
Post by: piperdown on April 08, 2015, 10:12:43 PM
Damn, that's slick!  :thumbsup:

Have you thought of throwing in a 50-55% additional bench day? Something like 150-160 5x10 on an alternate day?
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 09, 2015, 06:42:43 AM
That Mono lift is freakin awesome!!!

Some good lifts too
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 10, 2015, 05:55:15 PM
That Mono lift is freakin awesome!!!

Some good lifts too
Thanks, man.  I had a chance to use it today.  It's a little tricky to get under the bar until there's more weight on it to hold it still, but I liked it.  Especially with box squat since I didn't need to walk the bar back to the box.  Just stand up and go.

3 weeks out from meet
Conventional Deadlift - x1, @9, 5% load drop
   135 x 10
   135 x 5 w/ red band
   185 x 5 w/ red band
   225 x 3 w/ red band
   275 x 1 w/ red band
   315 x 1 @6
   335 x 1 @7
   355 x 1 @8
   365 x 1 @9
   375 x 1 @9.5 Finally the Gods have removed cock from ass!  5lb PR.  Not much, but I'll take it.
   385 x 0 :(  Whoah horsey.  Slow down.
   355 x 1 @9

1 Board Paused Bench Press - x3, @9, 5% load droop
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 3
   195 x 1
   225 x 1
   225 x 3 @8
   235 x 3 @8.5
   245 x 3 @9
   255 x 2 @10
   230 x 3 @8.5
   230 x 3 @9

Box Squat
   135 x 10
   185 x 5
   225 x 3
   275 x 3 @6
   315 x 3 @9
   315 x 3 @8
   315 x 3 @8
   335 x 2 @10
   

This will likely be my last heavy bench day leading into my meet.  I'll do some technique pulls but keep the bar very light.

Next week brings on the heavy singles for everything else.
Title: Re: BLKs Training Journal
Post by: piperdown on April 10, 2015, 05:57:30 PM
Kick ass on the squat PR! Nice!!  :rocker:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 10, 2015, 06:07:36 PM
Kick ass on the squat PR! Nice!!  :rocker:
Thanks!  I was disappointed in the squats until I realized the 315 was a 15lb rep PR.  I sat on the box for too long on the first set with 315 which made it a LOT harder.
Title: Re: BLKs Training Journal
Post by: piperdown on April 10, 2015, 11:38:12 PM
Kick ass on the squat PR! Nice!!  :rocker:
Thanks!  I was disappointed in the squats until I realized the 315 was a 15lb rep PR.  I sat on the box for too long on the first set with 315 which made it a LOT harder.

You...sat...with 315lbs...on the box...and still got 6?! I think I hate you (just a little bit)
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 11, 2015, 06:48:14 AM
Dang way to go!!!!

Congrats on the PR
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 13, 2015, 05:34:02 PM
Thanks guys.  I'm taking an extra day off.  Legs and as still feeling Friday's deadlift and box-squat session.  I did a lot of moving around and walking over the weekend hoping to get rid of the DOMs and aches, but still getting out of the chair like I'm 40 years older than I am.  I should be good to play with the monolift tomorrow.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 14, 2015, 05:29:10 PM
Extra day off felt pretty good.  Everything was going well up until my last squat rep.

Lowbar Squat w/ belt & wraps
   45 x 2 x 10
   95 x 10
   135 x 5
   185 x 1
   225 x 1
   275 x 1
   315 x 1
   365 x 1
   405 x 1
   425 x 0 :(  lost concentration, double dipped, dumped the bar.  I should have gotten it.

Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   235 x 1
   245 x 1
   255 x 1
   260 x 1 - +5lb PR
   245 x 2 x 1

I'm feeling a little better about my meet coming up.  I should have gotten that 425.  I was winded from wrapping and rushed the set instead of catching my breath.  I'll go for it again this weekend for my last heavy day of the cycle.  The plan was to work to 425 today, then go for 2 sets at 435 on Saturday.  We'll see about that.  I think my 450 goal may be in trouble though.
Title: Re: BLKs Training Journal
Post by: piperdown on April 14, 2015, 05:44:34 PM
Bummer on the 425 but great job on the 260 pr for bench  :thumbsup:
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 14, 2015, 05:55:45 PM
Congrats on the PR, don't worry about the DL fail, it happens, Saturday you'll be more focused and rip it off the ground.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 14, 2015, 06:38:23 PM
Congrats on the PR, don't worry about the DL fail, it happens, Saturday you'll be more focused and rip it off the ground.
man I wish that was a DL. I'd love to be able to pull 425.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on April 14, 2015, 07:13:11 PM
Lol, ,dammit, I could have sworn I read DL,  well,  same theory  squat,   lol
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 14, 2015, 09:13:43 PM
Way to go on the Bench PR and I'm sure you'll hit your squat on Saturday.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 16, 2015, 07:26:22 AM
Ron you are killing it brother. I can't wait to read what you do at the meet. I am super jelly of the way your weights have jumped.  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 16, 2015, 05:42:02 PM
Ron you are killing it brother. I can't wait to read what you do at the meet. I am super jelly of the way your weights have jumped.  8)
Thanks, Eric.  I was pretty happy with today's work.  I did a lot of singles with about 85%.  It gave me a good opportunity to practice wrapping and getting used to squatting with wraps again.

Lowbar Squats w/ belt & wraps
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   365 x 8 x 1

Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 8 x 1

Paused Bench Press w/ SlingShot
   295 x 1
Title: Re: BLKs Training Journal
Post by: piperdown on April 16, 2015, 05:45:21 PM
How do you like the slingshot?
Between Jim and Alex I've been tempted to order one.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 16, 2015, 05:48:52 PM
How do you like the slingshot?
Between Jim and Alex I've been tempted to order one.
Eh...  It's good for overload work I guess.  I really don't use it much.  I probably have less than 50 reps total on the thing.  Today I was mainly just wanting to hold more than my goal for my meet in my hands.  If I weren't so fucking lazy, I'd just do negatives to be honest.  I just hate not having someone to help me put it back in the rack.  I have to unload down to 135 or do deadlifts off the bench.
Title: Re: BLKs Training Journal
Post by: piperdown on April 16, 2015, 05:54:56 PM
How do you like the slingshot?
Between Jim and Alex I've been tempted to order one.
Eh...  It's good for overload work I guess.  I really don't use it much.  I probably have less than 50 reps total on the thing.  Today I was mainly just wanting to hold more than my goal for my meet in my hands.  If I weren't so fucking lazy, I'd just do negatives to be honest.  I just hate not having someone to help me put it back in the rack.  I have to unload down to 135 or do deadlifts off the bench.

Sounds like it might work for me then. I rarely have a spotter around when I lift. And, like you mentioned, that would get old putting a bench in the cage, sliding out from underneath and resetting.
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 16, 2015, 06:40:36 PM
Looks like you had another dang good day.

Thanks for the inout on the slingshot too
Title: Re: BLKs Training Journal
Post by: Stile on April 16, 2015, 07:09:50 PM
Nice. I've been contemplating getting one as well. Seems hit or miss to me.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 17, 2015, 08:33:13 AM
How do you like the slingshot?
Between Jim and Alex I've been tempted to order one.
Eh...  It's good for overload work I guess.  I really don't use it much.  I probably have less than 50 reps total on the thing.  Today I was mainly just wanting to hold more than my goal for my meet in my hands.  If I weren't so fucking lazy, I'd just do negatives to be honest.  I just hate not having someone to help me put it back in the rack.  I have to unload down to 135 or do deadlifts off the bench.

I thought about one once but never got around to getting it.

I worked on dead benches a couple times to try to work on my explosiveness from the bottom, but then I switched to all DB work and never did them again.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 18, 2015, 04:13:08 PM
At this time in 2 weeks I will be finished with my meet.  Today's session is likely the last intense session leading into it.  I was very happy with today's work.  I hit 2 PRs today.  From here on out, just 2-3 singles with openers or slightly higher.

Lowbar Squat - belt & wraps
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   365 x 2 x 1
   405 x 1
   425 x 1
   440 x 1 (5lb PR)  8)

Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   245 x 1
   255 x 1
   265 x 2 x 1 (5lb PR felt so good I did it 2x)  8)

Conventional Deadlift - beltless)
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   345 x 10 x 1

I used a belt on set 3 and was much, much slower completing the lift.  I guess I haven't figured out how to properly use a belt to help my DL so I'll leave the belt in the bag for my meet.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 18, 2015, 05:10:32 PM
Congrats on the PR's. I'm sure you'll kill it at the meet. :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 18, 2015, 05:14:12 PM
Congrats on the PR's. I'm sure you'll kill it at the meet. :thumbsup:


Thanks, man!  I'm feeling a whole lot better about this meet after today.  Missing 425 a few days ago really fucked with my head over the last couple of days.  I was planning on only working up to the 425 today, but it felt so damn good I said "Why the fuck not?  Let's solidify a legitimate 450 attempt for 2 weeks out."


SQUAT - 440lbs (5lb PR)
http://youtu.be/DfA6nvF46S0 (http://youtu.be/DfA6nvF46S0)

BENCH - 265lbs (second set at the weight, 5lb PR)
http://youtu.be/j9K1z46xkow (http://youtu.be/j9K1z46xkow)
Title: Re: BLKs Training Journal
Post by: FLEX on April 18, 2015, 05:55:10 PM
Hell yes.

You are burning shit up man.
Title: Re: BLKs Training Journal
Post by: Bando on April 18, 2015, 06:46:20 PM
Damn, 440 - NICE 8)
Title: Re: BLKs Training Journal
Post by: djflex on April 18, 2015, 07:02:24 PM
Holy fuk
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 18, 2015, 08:44:13 PM
Damn you're crushing it!!!

Congrats on the PR's man way to fuckin go
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 19, 2015, 10:01:21 AM
Thanks guys.  My legs and back are definitely feeling it today.  I'll be breaking out the roller and lacrosse ball today.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 19, 2015, 04:48:11 PM
Some charts on my lifts over the past few months.  You can see out I've been undulating the volume and reps throughout a few cycles.

(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/squat_zpsiizt7if5.jpeg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/Progress%20Photos/squat_zpsiizt7if5.jpeg.html)
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/bench_zpsgi2ifltq.jpeg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/Progress%20Photos/bench_zpsgi2ifltq.jpeg.html)
(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Progress%20Photos/deadlift_zpsywyxsi2s.jpeg) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/Progress%20Photos/deadlift_zpsywyxsi2s.jpeg.html)
Title: Re: BLKs Training Journal
Post by: Bando on April 19, 2015, 06:56:56 PM
So when do you ovulate?  :S

 :jester:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 19, 2015, 06:59:28 PM
So when do you ovulate?  :S

 :jester:
13 days  ;)
Title: Re: BLKs Training Journal
Post by: Little Tim on April 20, 2015, 07:16:33 AM
Love charts. Really puts things into perspective. 

Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 21, 2015, 03:46:08 PM
11 days out from meet
Another fine confidence building session today.  I took advantage of the day off of work thanks to my daughter who has strep and got my session in earlier.  Everything felt great with no pains anywhere and all my reps felt easy.  I know I said last week no more heavy deadlifting until the meet, but I figured confidence is more important than rest for me with that damn lift.  I worked up to two singles with my planned 2nd attempts on all three lifts.

Lowbar Squat - belt & wraps
   45 x 2 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   365 x 1
   405 x 1
   425 x 2 x 1
   275 x 8

Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   245 x 1
   265 x 2 x 1
   185 x 8

Conventional Deadlift - beltless
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   360 x 1
   375 x 2 x 1
Title: Re: BLKs Training Journal
Post by: Bando on April 21, 2015, 04:01:06 PM
Nice! Hurray for Strep!

Err I mean I hope she feels better.
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 21, 2015, 04:55:30 PM
Damn fine lifts there. Got some serious pounds going on
Title: Re: BLKs Training Journal
Post by: sakustoms on April 22, 2015, 07:06:20 AM
Ron that's some seriously fine lifting brother. You're gonna kill it. I still can't believe how much your squats alone jumped.  :clap:
Title: Re: BLKs Training Journal
Post by: piperdown on April 22, 2015, 03:34:19 PM
Ron that's some seriously fine lifting brother. You're gonna kill it. I still can't believe how much your squats alone jumped.  :clap:

x2!

It's nice seeing hard working paying off. finally got a chance to look at that 440 sq.....damn! I bet you nail 450 easy.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 23, 2015, 07:31:36 PM
Thanks, gentleman!  I'm still feeling great.  I went to bed last night at 8:00, got up at 6:00.  Solid sleep that I'm not used to being able to get on a weeknight.

9 days out from meet

Lowbar 3ct Paused Squats - belt & sleeves
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 5 x 3

3ct Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 3
   195 x 2
   225 x 1
   225 x 5 x 3

Saturday I'll work up to 3 sets of openers for next week.  I'll do some light 50% next week.
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 23, 2015, 08:21:10 PM
Looks like you're doing well in your prep for this meet
Title: Re: BLKs Training Journal
Post by: sakustoms on April 24, 2015, 07:13:35 AM
Thanks, gentleman!  I'm still feeling great.  I went to bed last night at 8:00, got up at 6:00.  Solid sleep that I'm not used to being able to get on a weeknight.

9 days out from meet

Lowbar 3ct Paused Squats - belt & sleeves
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 5 x 3

3ct Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 3
   195 x 2
   225 x 1
   225 x 5 x 3

Saturday I'll work up to 3 sets of openers for next week.  I'll do some light 50% next week.

That's some damn impressive sleeping right there. LMAO

I just wish I could fall asleep and stay asleep all night, just once. :(
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 25, 2015, 01:07:02 PM
7 days out from meet - last heavy day

Lowbar Squat - belt & wraps
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 2
   275 x 1
   315 x 1
   365 x 1
   385 x 3 x 1

Pause Bench Press
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   245 x 3 x 1

Conventional Deadlift - beltless
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   355 x 3 x 1

Everything felt pretty smooth, but deadlifts felt heavier than I'd like.  I'll likely do 50% 5x5 Monday or Tuesday for squat and bench then rest the rest of the week.  I'm going try to keep getting the great sleep I've been enjoying this past week too.
Title: Re: BLKs Training Journal
Post by: sakustoms on April 25, 2015, 02:08:32 PM
Looks like you're right on point Ron. 1 more week. :woot:

Best of luck man.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 25, 2015, 03:29:01 PM
Thanks, man!  I've been feeling much more confident going into this meet than I thought I would have just a few weeks ago.  I'm READY!

Vids of today's work.  One intro weight, then 3 singles with my openers on SBD.

http://youtu.be/zyaViYIY-iI (http://youtu.be/zyaViYIY-iI)
http://youtu.be/qXqQndAQCg8 (http://youtu.be/qXqQndAQCg8)
http://youtu.be/hqd87vddXq4 (http://youtu.be/hqd87vddXq4)
Title: Re: BLKs Training Journal
Post by: 43Diesel on April 26, 2015, 06:44:59 AM
Good heavy day there and you'll crush it in the meet my friend.

some dang good lifts
Title: Re: BLKs Training Journal
Post by: BLK00TJ on April 28, 2015, 07:03:26 PM
Good heavy day there and you'll crush it in the meet my friend.

some dang good lifts
Thanks Diesel.  :D

4 days out from meet

Last quick, light, lifting session done in under 25 minutes.

Lowbar Squat - w/ belt (to save my back ;) )
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 5 x 5
Paused Bench
   45 x 2 x 10
   95 x 5
   135 x 5 x 5
Title: Re: BLKs Training Journal
Post by: Cali on April 28, 2015, 08:15:30 PM
Good luck!
Title: Re: BLKs Training Journal
Post by: sakustoms on April 29, 2015, 06:53:37 AM
Good heavy day there and you'll crush it in the meet my friend.

some dang good lifts
Thanks Diesel.  :D

4 days out from meet

Last quick, light, lifting session done in under 25 minutes.

Lowbar Squat - w/ belt (to save my back ;) )
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 5 x 5
Paused Bench
   45 x 2 x 10
   95 x 5
   135 x 5 x 5

Woooo Hoooo!!!! It's almost game day. Getcha game face on!!!  :biggrin:

Eagerly awaiting the results.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 06, 2015, 04:42:56 PM
Back at it again but this time at my $10 a month commercial gym.  I absolutely hate the equipment at this place.  Slippery vinyl benches so I couldn't get any leg drive at all without sliding up the bench.  They also felt really low so I couldn't get my legs under where I'm used to them being.  The bars are barely knurled so it was sliding around on squats and slippery on bench. No chalk allowed.  :(  I'll only be there for a couple of weeks then it'll be back to the basement again.

I just winged this one from start to finish.

Highbar Squat
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 5
   275 x 2 x 5
Leg Press
   3pps x 8
   4pps x 8
   5pps x 8
   6pps x 8
Reverse Hypers
   bw x 15
   70 x 3 x 8
Paused Bench
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 5
   195 x 5
   225 x 5
Incline DB Press
   50 x 8
   60 x 8
   70 x 8

Title: Re: BLKs Training Journal
Post by: Merkley on May 06, 2015, 08:52:23 PM
Back at it again but this time at my $10 a month commercial gym.  I absolutely hate the equipment at this place.  Slippery vinyl benches so I couldn't get any leg drive at all without sliding up the bench.  They also felt really low so I couldn't get my legs under where I'm used to them being.  The bars are barely knurled so it was sliding around on squats and slippery on bench. No chalk allowed.  :(

 Since when did you start coming to our gym?

 :o
Title: Re: BLKs Training Journal
Post by: piperdown on May 06, 2015, 09:12:39 PM
Back at it again but this time at my $10 a month commercial gym.  I absolutely hate the equipment at this place.  Slippery vinyl benches so I couldn't get any leg drive at all without sliding up the bench.  They also felt really low so I couldn't get my legs under where I'm used to them being.  The bars are barely knurled so it was sliding around on squats and slippery on bench. No chalk allowed.  :(  I'll only be there for a couple of weeks then it'll be back to the basement again.

I just winged this one from start to finish.

Highbar Squat
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 5
   275 x 2 x 5
Leg Press
   3pps x 8
   4pps x 8
   5pps x 8
   6pps x 8
Reverse Hypers
   bw x 15
   70 x 3 x 8
Paused Bench
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 5
   195 x 5
   225 x 5
Incline DB Press
   50 x 8
   60 x 8
   70 x 8

Welcome back Ron!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 08, 2015, 05:00:50 PM
Another light session.  My quads are still tender from Wednesday's squats today.  Actually, today is the sorest they've been.  Did that stop my from squattin'?  NOPE.

Highbar Squats
   45 x 2 x 10
   95 x 8
   135 x 8
   185 x 8
   225 x 3 x 8
Hack squat machine - PWO
   90 x 8
   140 x 8
   180 x 2 x 8
BOR
   135 x 8
   155 x 2 x 8
Wide-grip Pulldowns
   100 x 8
   115 x 2 x 8
Hoist Shoulder Press Didn't feel right.  never do them again
   90 x 8
   140 x 8
   180 x 2 x 8
Low Cable Rows
   110 x 8
   140 x 2 x 8

In and out in under an hour again. 8)
Title: Re: BLKs Training Journal
Post by: piperdown on May 08, 2015, 05:14:12 PM
Light sessions are good to get the old blood flowing.

What are hoist shoulder presses?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 08, 2015, 05:19:52 PM
What are hoist shoulder presses?

Some dumb machine the gym wasted their money on instead of getting more squat racks and bars that are worth a damn.  They replaced all the Hammer Strength stuff with similar Hoist junk.
Title: Re: BLKs Training Journal
Post by: piperdown on May 08, 2015, 05:25:03 PM
What are hoist shoulder presses?

Some dumb machine the gym wasted their money on instead of getting more squat racks and bars that are worth a damn.  They replaced all the Hammer Strength stuff with similar Hoist junk.

Ah, found a picture of one. Looks like what they have in the commercial gym I go to. You're right, worthless crap.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 21, 2015, 06:01:58 PM
Yay!  First lifting in over 2 weeks.  Nothing big.  Nothing heavy.  But it's a start.

Lowbar Squat - belt & sleeves
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3 x 5
Paused Bench Press
   45 x 2 x  10
   95 x 5
   135 x 4
   165 x 2
   185 x 3 x 5
Title: Re: BLKs Training Journal
Post by: Bando on May 21, 2015, 07:50:26 PM
Heeee's back....

(http://www.themoviewizard.com/images/movie%20images/shining4.jpg)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on May 21, 2015, 09:08:00 PM
Welcome back!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 27, 2015, 06:06:16 PM
Working on the house is still taking a toll on my training.  I made it back in today though.

Lowbar Squats - belt & sleeves, x5, @7, 5% drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 5 @6
   295 x 5 @7
   280 x 5 @6
   280 x 5 @6
   280 x 5 @6.5
   280 x 5 @6.5
   280 x 5 @7
Banded Deadlift - w/ belt, orange bands, x5, @7, 5% drop
   135 x 5
   185 x 5 @5
   225 x 5 @7
   205 x 5 @6
   205 x 5 @6
   205 x 5 @6.5
   205 x 5 @6.5
   205 x 5 @6
   NOTE:  Bestbelt buckle belt felt much more comfortable than my Inzer lever belt.
Highbar Squat - w/o belt
   135 x 10
   185 x 10
   185 x 10
   NOTE:  much harder after LB squats and deadlifts  :o

This is a little bit different for my training.  All squat and deadlift supplements.  Bench will be on it's own day with it's supplement lifts.  It is tough doing deadlift and squats the same day, but hey, that's how it goes on the platform.  :D
Title: Re: BLKs Training Journal
Post by: Bando on May 27, 2015, 06:09:02 PM
What if I told you...

Wait, who are you again?  ;D

Looks great, I think tomorrow you will be feeling this one 8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 27, 2015, 06:22:28 PM
What if I told you...

Wait, who are you again?  ;D

Looks great, I think tomorrow you will be feeling this one 8)

I'm feeling it now.  Not pain, just spent.  It wasn't heavy, but a lot of volume coming back from a layoff.  It'll slowly transition to heavy soon enough though.

Here's how I planned out this cycle.  I'll have to look at the calendar to see how many extra weeks are before our comp in August.  Any extra weeks will be added in the volume part.  I'll have another short vacation in between there too but only a few days.

(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/Capture_zpsw1mphpx3.png) (http://s44.photobucket.com/user/OIIIIIO/media/Powerlifting/Capture_zpsw1mphpx3.png.html)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 27, 2015, 06:58:59 PM
Oh... and other good news.  Taking a layoff from lifting and concentrating on housework, I dropped a few lbs.  I'm down to 181.8 without even trying yet.  I didn't realize how close the August meet is, but I'll have to crack down on the diet to get to 165.
Title: Re: BLKs Training Journal
Post by: Bando on May 27, 2015, 07:54:25 PM
I didn't realize how close the August meet is, but I'll have to crack down on the diet to get to 165.

I'll stick with 181 and come in at 175ish, it's just where I'm strongest. I already got a trophy this year and have nothing to prove.

Outbenching Flex will be trophy enough.  :D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on May 28, 2015, 05:10:32 PM
Stuff felt heavier than it should.  :-\

Paused Bench - x5, @7, 5% drop
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 5 @6
   205 x 5 @7.5
   195 x 5 @6
   195 x 5 @6
   195 x 5 @7.5
CGBP - x8, @7, 5% drop
   135 x 8 @6
   145 x 8 @6.5
   155 x 8 @7
   145 x 8 @6.5
   145 x 8 @7
OHP - x8, @7, 5% drop
   45 x 10
   65 x 8
   85 x 8 @6
   95 x 8 @7
   85 x 8 @6
   85 x 8 @7
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 01, 2015, 05:13:52 PM
Lowbar Squats - belt & sleeves, x5, @7, 5% drop
   275 x 5 @6
   295 x 5 @7
   280 x 5 @6
   280 x 5 @6.5
   280 x 5 @6.5
   280 x 5 @7
Banded Deadlift - w/ belt, orange bands, x5, @7, 5% drop
   185 x 5 @5
   225 x 5 @6
   245 x 5 @7
   225 x 5 @6
   225 x 5 @6.5
   225 x 5 @6.5
   225 x 5 @7
   NOTE:  These felt really good.  Even with the gradual increase in resistance, the bar speed felt like it remained constant.
Highbar Squat - w/ belt
   135 x 10
   185 x 10
   185 x 10
   NOTE:  I still feel very uncomfortable doing these.  They remind me why I switched to lowbar squatting.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on June 01, 2015, 09:05:41 PM
Tons of volume man! !! Great job
Title: Re: BLKs Training Journal
Post by: piperdown on June 01, 2015, 11:25:52 PM
Tons of volume man! !! Great job

Damn right, that's some volume right there  :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 02, 2015, 05:19:17 PM
Thanks, guys.  The volume is going to go up and get heavier here soon.  Depending on how Thursday and Friday go, I may switch straight to volume cycle next week.  For that cycle I'll work up to 1 rep shy of a rep max and then take more weight off the bar so there'll be more working sets.  Something new I'm going to try.  This week is basically a deload since I'm only working up to about 3 reps shy of a rep max.  My legs are a little sore from yesterday, but nothing out of the ordinary for a day following a squat/deadlift day.

Paused Bench - x5, @7, 5% drop
   195 x 5 @5.5
   205 x 5 @6.5
   215 x 5 @7.5
   200 x 5 @6
   200 x 5 @6.6
   200 x 5 @7

CGBP - x8, @7, 5% drop
   135 x 8 @5
   150 x 8 @6
   165 x 8 @7
   155 x 8 @6
   155 x 8 @6
   155 x 8 @7

OHP - x8, @7, 5% drop
   85 x 8 @5.5
   95 x 8 @6.5
   105 x 8 @7.5
   95 x 8 @6
   95 x 8 @7.5

Pullups - AMRAP in 5 min
   20 reps - shoulders hurt a bit in the beginning.  I need to keep at these.  None of the sets were more than 4 lousy reps.  Once I get up to 10+ I'll try adding weight for them.

Off tomorrow, deadlift/squat Thursday.
Title: Re: BLKs Training Journal
Post by: Cali on June 02, 2015, 05:33:00 PM
Give me one of your pull-up reps and I'll be happy lol. Or one of your OHPs
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 02, 2015, 05:39:49 PM
Give me one of your pull-up reps and I'll be happy lol. Or one of your OHPs

I was wondering what the hell was so special about my OHPs.  I typo'd those last two sets.  I corrected it from 155lbs to 95lbs.  I rarely do them so they've dropped off a lot.

Did you ever get one of those big rubber bands to help you with your pullups?  They worked for me.  Well they did, then I stopped doing them and regressed.  I'm building them back up.
Title: Re: BLKs Training Journal
Post by: Cali on June 02, 2015, 05:44:09 PM
The rubber bands would be a bitch to use at my gym, since the pull-up bar thing is in between the cable weight station. I'm using the assisted pull up machine and trying a controlled descent with the actual bar. I think I can do one or two solid ones, actually. Just not after OHP haha
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 04, 2015, 05:15:01 PM
My body's feeling good with no pains anywhere.  Next week I'll step it up a bit.  For now, still keeping it light.

Conventional Deadlift - x5, @7, 5% drop
   275 x 5 @5
   295 x 5 @6
   315 x 5 @7
   300 x 5 @6
   300 x 5 @6
   300 x 5 @7

Box Squat - x5, @7, 5% drop
   225 x 5 @<5
   255 x 5 @6
   275 x 5 @7
   260 x 5 @6
   260 x 5 @7

SLDL
   135 x 3 x 10

Ab Wheel - AMRAP 5 min
  45 reps
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 05, 2015, 05:14:52 PM
3ct Paused Bench Press - x3, @7, 5% drop
   195 x 3 @5
   205 x 3 @6
   215 x 3 @7
   205 x 3 @6
   205 x 3 @6.5
   205 x 3 @6.5
   205 x 3 @7

Close-grip Floor Press
   135 x 5
   155 x 5
   165 x 5
   175 x 5
   185 x 5
   195 x 5

Dips
   bw x 8
   bw x 8
   25 x 8
   25 x 8

BOR
   135 x 5
   155 x 5
   175 x 5
   195 x 5
   185 x 5
Title: Re: BLKs Training Journal
Post by: Bando on June 06, 2015, 07:48:31 AM

Close-grip Floor Press
   
   195 x 5


giddyup

this sounds fun
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 08, 2015, 05:42:43 PM
Decided to throw one more light week in prior to going full steam.  Just a little heavier than last week, but about the same volume.

Lowbar Squats - belt & sleeves, x5, @8, 5% drop
   275 x 4 @5 (lost count  :dunno:)
   295 x 5 @7
   315 x 5 @8
   300 x 5 @7
   300 x 5 @7
   300 x 5 @8

Banded Deadlift - w/ belt, bands, x5, @7, 5% drop
   225 x 5 @6 - orange band
   245 x 5 @7 - orange band
   275 x 5 @8.5 - orange band
   275 x 5 @6.5 - green band
   275 x 5 @8 - green band

Highbar Squat - w/ belt
   185 x 10
   185 x 10
   185 x 10
   Remembered to switch to Oly shoes.  Much, much better.

Ab Wheel - AMRAP in 5 min
   50
Title: Re: BLKs Training Journal
Post by: piperdown on June 09, 2015, 07:29:43 AM
Certainly doesn't look like 2 weeks off set you back even 1%. Nice job Ron!
Title: Re: BLKs Training Journal
Post by: sakustoms on June 09, 2015, 12:24:06 PM
Decided to throw one more light week in prior to going full steam.  Just a little heavier than last week, but about the same volume.

Lowbar Squats - belt & sleeves, x5, @8, 5% drop
   275 x 4 @5 (lost count  :dunno:)
   295 x 5 @7
   315 x 5 @8
   300 x 5 @7
   300 x 5 @7
   300 x 5 @8

Banded Deadlift - w/ belt, bands, x5, @7, 5% drop
   225 x 5 @6 - orange band
   245 x 5 @7 - orange band
   275 x 5 @8.5 - orange band
   275 x 5 @6.5 - green band
   275 x 5 @8 - green band

Highbar Squat - w/ belt
   185 x 10
   185 x 10
   185 x 10
   Remembered to switch to Oly shoes.  Much, much better.

Ab Wheel - AMRAP in 5 min

50

   [/size][/b]

Uh oh, somebody's trying to get shredded. :jester:

Still kicking ass in here Ron. Great job.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 09, 2015, 05:11:19 PM
Paused Bench - x5, @8, 5% drop
   195 x 5 @5
   205 x 5 @6
   215 x 5 @7.5
   225 x 5 @9.5 :(
   210 x 5 @7.5
   210 x 5 @7.5
   210 x 5 @9

CGBP - x8, @8, 5% drop
   135 x 8 @5
   155 x 8 @6.5
   175 x 8 @8
   165 x 8 @8

OHP - x8, @8, 5% drop
   85 x 8 @6
   95 x 8 @7.5
   105 x 8 @9
   95 x 8 @7.5
   95 x 8 @9

Pullups - AMRAP in 5 min
   15 reps - shoulders hurt.  bicep tendon hurt.  I still suck at these.  I'm going to drop them from the program, but do them daily.  That was the only way I was ever able to get them up to where they need to be.  Either that, or drop 30lbs of fat. 

Off tomorrow, deadlift/squat Thursday.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 09, 2015, 05:16:03 PM

Uh oh, somebody's trying to get shredded. :jester:

Still kicking ass in here Ron. Great job.
Nah.  I'll never be shredded with my goals.  Just doing some core work that's been neglected. I'm not even going to try to make 165 for the next meet.  I'm 10 lbs heavier than when i cut for the same meet last year so I'm just going to hover around where I'm at now.  I don't have the skillz to water cut 15-20 lbs

Certainly doesn't look like 2 weeks off set you back even 1%. Nice job Ron!
Thanks man.  It's hard coming back, but I'm glad to be back on a regular basis. I lost all my gains I had on bench so I want to work to get that back up to at least match what I did last meet.
Title: Re: BLKs Training Journal
Post by: sakustoms on June 10, 2015, 06:57:30 AM
Water cut 15-20 lbs??? Couldn't do it. I'd first have to desert cut about 15 lbs. lol
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 11, 2015, 05:40:07 PM
Conventional Deadlift - x5, @8, 5% drop
   275 x 5 @5
   305 x 5 @6
   335 x 5 @7
   350 x 5 @8 - 15lb rep PR
   335 x 5 @8

Box Squat - x5, @8, 5% drop
   255 x 5 @6
   275 x 5 @7
   295 x 5 @8 - 20lb rep PR
   280 x 5 @7
   280 x 5 @7
   280 x 5 @7
   280 x 5 @8

SLDL
   155 x 3 x 10

Ab Wheel - AMRAP 5 min
  Out of time   :dunno:
Title: Re: BLKs Training Journal
Post by: piperdown on June 12, 2015, 07:06:14 AM
Nice pr!
If you're getting some rep pr's the weights are going in the right direction.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 12, 2015, 04:24:57 PM
3ct Paused Bench Press - x3, @8, 5% drop
   205 x 3 @6
   215 x 3 @7
   225 x 3 @8
   210 x 3 @7
   210 x 3 @7
   210 x 3 @7.5
   210 x 3 @7.5
   210 x 3 @8

Close-grip Floor Press - x5, @8, 5% drop
   165 x 5 @6.5
   175 x 5 @7
   185 x 5 @7.5
   195 x 5 @8
   185 x 5 @7.5
   185 x 5 @8

Dips
   bw x 8
   25 x 8
   25 x 8
   25 x 8

BOR
   saving back for tomorrow's squat workout.  I have some time to make up due to vacation coming up and want to make sure to get all the sessions in.
Title: Re: BLKs Training Journal
Post by: sakustoms on June 12, 2015, 11:00:45 PM
Good stuff Ron. That's some heavy benching for a 3 second pause. Hell, 225 is heavy for me half the time anyway. haha
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 14, 2015, 01:37:22 PM
On an empty stomach with only carbs from last night's beer...

Lowbar Squats - belt & sleeves, x5, @9, 8% drop
   295 x 5 @7
   315 x 1 hit upright on 1st rep :(
   315 x 5 @8
   335 x 5 @9
   310 x 5 @8
   310 x 5 @8
   310 x 5 @8.5
   310 x 5 @9

Banded Deadlift - w/ belt, bands, x3, @9, ~8% drop
   275 x 3 @7 - orange band
   295 x 3 @9 - orange band
   295 x 3 @8 - green band
   295 x 3 @8 - green band
   295 x 3 @8 - green band
   295 x 3 @9 - green band

Highbar Squat - w/ belt
   135 x 12
   185 x 12
   185 x 12
   185 x 12

Ab Wheel - AMRAP in 5 min
   laterz
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 15, 2015, 05:36:48 PM
Paused Bench - x5, @9, 7-10% drop
   215 x 5 @7.5
   225 x 5 @8.5
   235 x 5 @9.5 - 5lb rep PR
   215 x 5 @8
   215 x 5 @8.5
   215 x 5 @9
   215 x 5 @9
   215 x 5 @9.5

CGBP - x8, @9, 7-10% drop
   155 x 8 @7
   170 x 8 @8.5
   185 x 5 @9.5 :(
   160 x 8 @8
   160 x 8 @9

OHP - x8, @9, 7-10% drop
   85 x 8 @7
   95 x 8 @8
   105 x 8 @9
   95 x 8 @8
   95 x 8 @9

Pullups - AMRAP in 5 min
   Fuggit.  I done 'nuff
Title: Re: BLKs Training Journal
Post by: piperdown on June 15, 2015, 08:34:24 PM
mirin' the cgbp. I really need to add those back in to my chest/tri day.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 15, 2015, 08:49:27 PM
mirin' the cgbp. I really need to add those back in to my chest/tri day.

I'm liking them more and more.  I used to be weak off the chest, but I got to that taken care of.  Now it's lockout that I need to work on.  Hence all the tricep work lately (CGBP, floor press,dips).  Tri's felt huge after today's session.  I struck a pose passing by a mirror and was disappointed they were still skinny. :-\
Title: Re: BLKs Training Journal
Post by: Bando on June 15, 2015, 08:56:31 PM
Tri's felt huge after today's session.  I struck a pose passing by a mirror and was disappointed they were still skinny. :-\

tri's are really funny, so instrumental for a strong bench but they seem to adapt to any new tri exercises very quickly. The good thing is there are so many ways to hit them.
Title: Re: BLKs Training Journal
Post by: piperdown on June 16, 2015, 07:28:26 AM
Tri's felt huge after today's session.  I struck a pose passing by a mirror and was disappointed they were still skinny. :-\

tri's are really funny, so instrumental for a strong bench but they seem to adapt to any new tri exercises very quickly. The good thing is there are so many ways to hit them.

The only way I added any mass (maybe an ounce or two  :P) was by hitting them after OHP day and bench day. They are finally even with the medial side of the humerus. Before it dipped in at that point. I asked a while back about adding thickness to the tri's (had plenty of swoop down). There were some good responses.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 22, 2015, 04:45:24 PM
I slept like shit last night coming back from a mini-vacation and dragged my ass around all day.  I considered holding off until tomorrow I was so tired, but with the short time before the next meet, I had to give it a try.

Lowbar Squats - belt & sleeves, x5, @9, 10% drop
   315 x 5 @8
   325 x 5 @9
   295 x 5 @8
   295 x 5 @9

Banded Deadlift - w/ belt, bands, x3, @9, ~8% drop
   none

Highbar Squat - w/ belt
   none

Ab Wheel - AMRAP in 5 min
   none

I felt weak and the weight felt heavy today.  I figured I'd do a bigger drop and get some volume in but instead I gassed faster.  I got spasms in my abs on the last set of squats.  I actually warmed up for the banded deadlifts and loaded the bar for the first working set and said fuck it.  Today is not my day.  I'll try to recover and get back at it tomorrow with a bench session.  Hopefully, I can get some sleep tonight.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 24, 2015, 05:08:04 PM
First full session in over a week.  Still lacking sleep that is highly needed, but better than what I had on Sunday night.  I was feeling a bit groggy going in, but matching a bench rep PR kinda fired me up.

Paused Bench - x5, @9, 7-10% drop (8%)
   215 x 5 @7
   225 x 5 @8
   235 x 5 @9.5
   220 x 5 @8
   220 x 5 @9

CGBP - x8, @9, 7-10% drop(9%)
   155 x 8 @7
   165 x 8 @8
   175 x 5 @9.5
   160 x 8 @8
   160 x 8 @9

OHP - x8, @9, 7-10% drop(9%)
   85 x 8 @6.5
   95 x 8 @7.5
   105 x 8 @8.5
   115 x 8 @9.5 - 10 lb rep PR
   105 x 8 @9.5

Pullups - AMRAP in 5 min
   20
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 26, 2015, 04:39:22 PM
Conventional Deadlift - @9-3RM > singles
   335 x 3 @7
   355 x 3 @8.5
   365 x 3 @9.5 - 10 lb rep PR
   365 x 1 @8.5
   365 x 1 @8.5
   365 x 1 @9
   365 x 1 @9
   365 x 1 @9.5
   
Box Squat - x5, @8, 7-10% drop (7%)
   275 x 5 @7
   295 x 5 @8
   315 x 5 @9 - 20 lb rep PR
   295 X 5 @8
   295 X 5 @8
   295 X 5 @8.5
   295 X 5 @9

SLDL
   165 x 3 x 10

Ab Wheel - AMRAP 5 min
   LATERZ
Title: Re: BLKs Training Journal
Post by: Get-n-fit on June 26, 2015, 10:07:33 PM
I see a lot of 5's in here,  love it man! !lol.    I've always found sets of 5 to be highly advantageous for growth and progression.

How are you using the ab wheel,  standing or kneeling?

Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 26, 2015, 10:14:25 PM
How are you using the ab wheel,  standing or kneeling?
kneeling!  If I were to try to do a standing one, I'd do a belly flop and split my liver.
Title: Re: BLKs Training Journal
Post by: Bando on June 26, 2015, 10:24:43 PM
How are you using the ab wheel,  standing or kneeling?
kneeling!  If I were to try to do a standing one, I'd do a belly flop and split my liver.

save the liver for your :beer:
Title: Re: BLKs Training Journal
Post by: Fiend_73 on June 27, 2015, 11:03:23 AM
First full session in over a week.  Still lacking sleep that is highly needed, but better than what I had on Sunday night.  I was feeling a bit groggy going in, but matching a bench rep PR kinda fired me up.

Paused Bench - x5, @9, 7-10% drop (8%)
   215 x 5 @7
   225 x 5 @8
   235 x 5 @9.5
   220 x 5 @8
   220 x 5 @9

CGBP - x8, @9, 7-10% drop(9%)
   155 x 8 @7
   165 x 8 @8
   175 x 5 @9.5
   160 x 8 @8
   160 x 8 @9

OHP - x8, @9, 7-10% drop(9%)
   85 x 8 @6.5
   95 x 8 @7.5
   105 x 8 @8.5
   115 x 8 @9.5 - 10 lb rep PR
   105 x 8 @9.5

Pullups - AMRAP in 5 min
   20

Would the OHP's not go a bit better if the CGBP was done after?
Just my thinking but you know ur shit so am just wondering about the order for this.

I like that bench/CGBP combo though.
Nice deads too!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 27, 2015, 11:25:19 AM
First full session in over a week.  Still lacking sleep that is highly needed, but better than what I had on Sunday night.  I was feeling a bit groggy going in, but matching a bench rep PR kinda fired me up.

Paused Bench - x5, @9, 7-10% drop (8%)
   215 x 5 @7
   225 x 5 @8
   235 x 5 @9.5
   220 x 5 @8
   220 x 5 @9

CGBP - x8, @9, 7-10% drop(9%)
   155 x 8 @7
   165 x 8 @8
   175 x 5 @9.5
   160 x 8 @8
   160 x 8 @9

OHP - x8, @9, 7-10% drop(9%)
   85 x 8 @6.5
   95 x 8 @7.5
   105 x 8 @8.5
   115 x 8 @9.5 - 10 lb rep PR
   105 x 8 @9.5

Pullups - AMRAP in 5 min
   20

Would the OHP's not go a bit better if the CGBP was done after?
Just my thinking but you know ur shit so am just wondering about the order for this.

I like that bench/CGBP combo though.
Nice deads too!

Thanks, Fiend!  The OHPs are more fluff than anything.  At my last meet my sticking point was lockout which never used to be an issue.  All the paused work has fixed my off the chest sticking point.  So now I'm trying to build up tricep strength with a lot of CGBP, floor/board presses and dips.  Putting them first prioritizes that weakness while still getting the specific movements out of the way.  The OHPs at the end are mostly for prehab and hypertrophy reasons.  I hate doing high reps of anything, and my muscles fatigue quickly.  The first few reps fly up but once I get to around 5, they really start getting difficult.  Lucky for me, the reps drop next week for just about everything in prep for the next meet.  There WILL be more weight on the bar for all the things.  :D

Today's prescription will feature 3ct paused bench, floor press, and dips.  More tricep work after the specific movement.

ION, I love the way deadlifting makes my body feel.  And I hate the way deadlifting makes my body feel.  My glutes and hammies are feeling yesterdays work.  Lower back, A O K though.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 27, 2015, 05:36:51 PM
3ct Paused Bench Press - x3, @9, 7-10% drop(9%)
   215 x 3 @7
   225 x 3 @8
   240 x 3 @9.5 - 5 lb rep PR
   215 x 3 @7 - too easy
   220 x 3 @8 - better
   220 x 3 @8.5
   220 x 3 @9
   220 x 3 @9
   220 x 3 @

Close-grip Floor Press - x5, @8, 7-10% drop(9%)
   175 x 5 @7
   185 x 5 @8
   195 x 5 @9
   205 x 5 @10 - 10 lb rep PR
   190 x 5 @9
   190 x 5 @9.5

Dips
   bw x 8
   25 x 8
   35 x 8 - 10 lb rep PR
   45 x 8 - 20 lb rep PR

BOR
   135 x 5
   165 x 5
   185 x 5
   205 x 4 - horrible form :(
   185 x 5

...and so endeth the volume block.  I'm not going to miss it at all.  The workouts were loooong.   Monday begins INTENSITY.  More weight on the bar, less sets.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on June 29, 2015, 11:04:39 AM
...and so endeth the volume block.  I'm not going to miss it at all.  The workouts were loooong.   Monday begins INTENSITY.  More weight on the bar, less sets.
Ahhh hellz yeah,  make the weights your bitch!
Title: Re: BLKs Training Journal
Post by: piperdown on June 29, 2015, 11:23:07 PM
Snuck a bench pr in there! Nice!
Title: Re: BLKs Training Journal
Post by: sakustoms on June 30, 2015, 07:07:04 AM
240 x 3 @9.5 - 5 lb rep PR

I'll say it again... DAMN!!! No way I could do 240x3 with a pause, especially 3ct.

Great job Ron.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on June 30, 2015, 05:06:23 PM
Lowbar Squats - belt & sleeves, x3, @9, 5% drop
   325 x 3 @7.5
   340 x 3 @8
   355 x 3 @9
   340 x 3 @8.5
   340 x 3 @8.5
   340 x 3 @9

Banded Deadlift (speed) - w/ belt, orange bands, x3
   275 x 3
   275 x 3
   295 x 3
   275 x 3
   255 x 3
   235 x 3
   235 x 3

Highbar Squat - w/ belt
   185 x 8
   205 x 8
   225 x 8

Ab Wheel - AMRAP in 5 min
   50
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 01, 2015, 04:56:34 PM
Paused Bench - x3, @9, 4-6% drop (5%)
   225 x 3 @7
   235 x 3 @8
   245 x 3 @9
   235 x 3 @8
   235 x 3 @8.5
   235 x 3 @9

CGBP - x6, @9, 4-6% drop(5%)
   165 x 6 @-
   175 x 6 @7
   185 x 6 @8
   195 x 6 @9
   185 x 6 @8
   185 x 6 @9

OHP - x6, @9, 4-6% drop(4%)
   95 x 6 @-
   115 x 6 @7
   125 x 6 @8
   135 x 6 @9
   125 x 6 @9.5

Pullups - AMRAP in 5 min
   23
Title: Re: BLKs Training Journal
Post by: sakustoms on July 02, 2015, 07:33:34 AM
Another great workout Ron. Are you prepping for another competition?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 02, 2015, 03:25:04 PM
Another great workout Ron. Are you prepping for another competition?
Of course! I'm always working towards another meet to keep me lifting hard. :D

This one is up in NY with the rest of IS.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 03, 2015, 01:15:57 PM
Warmups in red
Conventional Deadlift[/b] - x3, @9, 4-6% drop (5%)
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 2
   315 x 1
   340 x 1
   340 x 3 @7
   360 x 3 @8
   375 x 3 @9.5 - 10lb rep PR
   355 x 3 @8.5
   355 x 3 @8.5
   355 x 3 @9
   355 x 3 @9.5

Box Squat - x5 - @9, 4-6% drop(%)
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   305 x 1
   305 x 3 @7
   320 x 3 @8 - 5lb rep PR
   335 x 3 @9 - 20lb rep PR
   320 x 3 @8.5
   320 x 0 - I let my air out on the box.  duh.  called it quits.   Time to go work on the tan at the pool with the kids.

SLDL
   none

Ab Wheel - AMRAP 5 min
   none   

Top set Deadlift
http://youtu.be/u1Kt3uFlxUE (http://youtu.be/u1Kt3uFlxUE)

Top set Box Squat
http://youtu.be/zj0BN3MeSgc (http://youtu.be/zj0BN3MeSgc)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 04, 2015, 07:07:32 PM
Warmups in red
3ct Paused Bench Press
- x3, @9, 4-6% drop(5%)
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   220 x 1
   220 x 3 @7
   230 x 3 @8
   245 x 3 @9.5 - 5lb rep PR
   230 x 3 @8.5
   230 x 3 @8.5
   230 x 3 @9
   230 x 3 @9.5
   NOTES:  245x3 equals my comp paused bench?  Weird.  I hit the upright on the 2nd rep so the 3rd was probably harder than it should have been.

Reactive SlingShot Bench Press - x3, @9, 4-6% drop(5%)   
   185 x 3
   225 x 3
   245 x 1
   265 x 1
   265 x 3 @7
   280 x 3 @8.5
   295 x 3 @10 - 10lb rep PR
   280 x 3 @9.5
   NOTES:  Normally this slot is occupied by floor presses.  Today I wanted to mix it up with a little overload work but still work lockout.  Having more than my max in my hands felt heavy!  The negatives felt like they were going to crush me.  Then when it's time to press, RUBBER BANDS!  BOING!

Dips
   bw x 8
   25 x 8
   45 x 8
   45 x 8
   45 x 7

BOR
   none

Top set vids:

http://youtu.be/Icl1_XM4DXk (http://youtu.be/Icl1_XM4DXk)

http://youtu.be/DcaxchwBfUw (http://youtu.be/DcaxchwBfUw)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 07, 2015, 04:53:38 PM
Lowbar Squats - belt & sleeves, x3, @9, 5% drop
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 4
   275 x 2
   315 x 1
   330 x 1
   330 x 3 @8 -  tough, but I figured out I've lost some girth, so I tightened up the lever belt one notch. 
   345 x 3 @8.5
   365 X 3 @9.5
   345 x 2 - ab spasms again.  Called it quits.  Happy with the 365 (ties rep PR)
   HYDRATE!

Banded Deadlift - w/ belt, short orange bands, x3
   135 x 2 x 5
   185 x 3
   225 x 3
   255 x 3
   275 x 3
   295 x 3
   315 x 3 - 20lb rep PR

Banded Speed Deadlift Singles - 1 rep ever 20 seconds
   225 x 10 x 1

Highbar Squat - w/ belt
   none

Ab Wheel - AMRAP in 5 min
   none

I got tired of having to tighten up my collars every set of deadlifts so I ordered a set of the elite lock jaws.  Much, much better than the standards.  They stayed tight on all sets.  Sometimes hard as hell to take off when you're tired, but worth the effort.  If you're on the fence for getting these, step up to the elites.

Vids later
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 07, 2015, 05:31:58 PM
Top sets

365x3
http://youtu.be/o2JP5e1xYpM (http://youtu.be/o2JP5e1xYpM)

315x3
http://youtu.be/tggXXK-aIzA (http://youtu.be/tggXXK-aIzA)
Title: Re: BLKs Training Journal
Post by: 1morerep on July 08, 2015, 10:41:49 AM
Good pulls there bro!!!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 08, 2015, 07:10:23 PM
Good pulls there bro!!!
Thanks, man!  It's all coming together!

Warmups in red
Paused Bench - x3, @9, 4-6% drop (5%)
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @7
   240 x 3 @8
   250 x 3 @9 - 5lb rep PR
   240 x 3 @8.5
   240 x 3 @9
   NOTE:  I was going to go for a PR with 255, but since I have another x3 week next week I decided to hold off.

CGBP - x6, @9, 4-6% drop(5%)
   135 x 3
   165 x 1
   175 x 1
   175 x 6 @-
   185 x 6 @7
   195 x 6 @8
   205 x 6 @9 - 10lb rep PR
   195 x 6 @8.5
   195 x 6 @9
   NOTE:  These were feeling strong, but I fatigued quickly after the top set.

OHP - x6, @9, 4-6% drop(5%)
   45 x 10
   75 x 5
   95 x 3
   115 x 1
   115 x 6 @7
   130 x 6 @9
   125 x 6 @9 - toast :(
   NOTE:  Plan was to go for a rep PR with 140, but after the 130 set I knew that wasn't going to happen.  Overall, I'm happy with the session.

Pullups - AMRAP in 5 min
   none

Off tomorrow, D3@dz Thursday. 
Top set vids later...
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 08, 2015, 08:29:01 PM
http://youtu.be/Y3ML1kln5_o (http://youtu.be/Y3ML1kln5_o)
http://youtu.be/9i1iiYL0VQI (http://youtu.be/9i1iiYL0VQI)



OHPs not worth posting :(
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 10, 2015, 04:46:19 PM
Warmups in red
Conventional Deadlift[/b] - x3, @9, 4-6% drop (5%)
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 2
   315 x 1
   345 x 1
   345 x 3 @7
   365 x 3 @8.5
   385 x 2 @10 - failed on 3rd rep :(
   355 x 0 - wasn't happening.
   NOTE:  When I get to failure on these, my strength goes down the drain.  More volume was had last week staying short of failure.

Box Squat - x5 - @9, 4-6% drop(%)
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @8 - fuggin spasm again!!!   Same place as usual; on my right side under where my belt is.
   done :(  I don't need to risk an injury this close to the meet.

SLDL
   none

Ab Wheel - AMRAP 5 min
   none   
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 10, 2015, 07:27:35 PM
Failed 3-rep set from today...

http://youtu.be/qdzHslBYWyU (http://youtu.be/qdzHslBYWyU)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 13, 2015, 05:56:38 PM
First 2 reps looked great, your back was straight AF, great form man!  That 3rd rep is right there, you'll get it in no time.
Title: Re: BLKs Training Journal
Post by: sakustoms on July 14, 2015, 07:09:49 AM
That looked more like 2.25 to me.  :o  :D

Great job.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 14, 2015, 05:15:52 PM
Thanks, guys!

Short & sweet today.  I haven't slept right since the weekend and really didn't want to train today.  I made a deal with myself though.  If I could work up to a triple with 405 I could stop and go to my Jeep club cookout tonight.  If not, I stay home and crush myself under weights.  Mission accomplished.  8)

Lowbar Squats - w/ wraps  belt, x3
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 4
   275 x 2
   315 x 1
   365 x 1
   365 x 3
   385 x 3
   405 x 3 - 30lb rep PR w/ wraps

done. 

I think by this time next year I should be at my strongest of my lifetime so far.  I vaguely remember doing 4 rep sets with 405 and change before walked away from training at 29.

http://youtu.be/pVeLNOmKcls (http://youtu.be/pVeLNOmKcls)

time for  :beer:

Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 15, 2015, 04:58:48 PM
Short on time due to work and traffic.  Did what i could and I'm happy with it.

Warmups in red
Paused Bench - x3, @9, 4-6% drop (5%)
   45 x 2 x 10
   95 x 5
   135 x 4
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @7
   240 x 3 @8
   255 x 3 @9.5 - 5lb rep PR
   240 x 3 @8.5
   240 x 3 @8.5
   240 x 3 @9
   240 x 3 @9.5
   NOTE: 

CGBP - x6, @9, 4-6% drop(5%)
   135 x 5
   165 x 3
   185 x 1
   185 x 6 @7
   200 x 6 @8
   215 x 6 @10 - 10lb rep PR
   200 x 6 @8.5
   200 x 6 @8.5
   200 x 6 @9.5
   NOTE:  Feeling good again.  1st rep was always the hardest mentally for some reason.

OHP - x6, @9, 4-6% drop(5%)
   none

Pullups - AMRAP in 5 min
   none

Off tomorrow, D3@dz Thursday. 


Top sets:

http://youtu.be/8PW0vc4DudI (http://youtu.be/8PW0vc4DudI)

http://youtu.be/TvzXtrQ51eM (http://youtu.be/TvzXtrQ51eM)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 15, 2015, 05:56:01 PM
Squats look great, how do you like the swinging arms on your rack?  Looks like they work pretty good
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 15, 2015, 06:23:59 PM
Squats look great, how do you like the swinging arms on your rack?  Looks like they work pretty good

I like them. I can't drive my shoulders under the bar as easy but I can get it done.
Title: Re: BLKs Training Journal
Post by: Merkley on July 15, 2015, 09:17:00 PM
Welp....I'm gonna get an ass kicking in squats....dammit.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 16, 2015, 09:35:29 AM
Welp....I'm gonna get an ass kicking in squats....dammit.

Squat is the only lift I'm semi-proud of.  The other two lag behind where I feel they should be.  Making progress though.
Title: Re: BLKs Training Journal
Post by: Merkley on July 16, 2015, 07:16:47 PM
Welp....I'm gonna get an ass kicking in squats....dammit.

Squat is the only lift I'm semi-proud of.  The other two lag behind where I feel they should be.  Making progress though.

 Funny, I feel the same way
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 17, 2015, 09:28:02 AM
Welp....I'm gonna get an ass kicking in squats....dammit.

Squat is the only lift I'm semi-proud of.  The other two lag behind where I feel they should be.  Making progress though.

 Funny, I feel the same way

Ditto..although my bench is decent, DL's though...progression is close to non existant
Title: Re: BLKs Training Journal
Post by: Bando on July 17, 2015, 09:34:06 AM

CGBP - x6, @9, 4-6% drop(5%)
   135 x 5
   165 x 3
   185 x 1
   185 x 6 @7
   200 x 6 @8
   215 x 6 @10 - 10lb rep PR
   200 x 6 @8.5
   200 x 6 @8.5
   200 x 6 @9.5
 

Wow, that's strong. How close are your hands?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 17, 2015, 03:12:36 PM

CGBP - x6, @9, 4-6% drop(5%)
   135 x 5
   165 x 3
   185 x 1
   185 x 6 @7
   200 x 6 @8
   215 x 6 @10 - 10lb rep PR
   200 x 6 @8.5
   200 x 6 @8.5
   200 x 6 @9.5
 

Wow, that's strong. How close are your hands?
index finger inside of the knurling.  Any further really hurts my wrists from the angle unless it's a cambered bar.

Getting ready to take another run at 385x3 on deadlift again.  No excuses since I didn't deadlift at all yet this week.
Title: Re: BLKs Training Journal
Post by: Bando on July 17, 2015, 03:22:05 PM
Giggity

Get it
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 17, 2015, 03:30:54 PM
Ron- so today was squat day and I forgot my kraits, but had my inzer xt's in my bag so I figured I'd use them.   It is was shocking that I was ever able to use them.  They were very uncomfortable and offered very little support, and I had them cranked down....so tight I have line bruising across the back of my knees, no wonder you were trying to give away your wraps, lol. 

Edit- inzer iron z, not xt
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 17, 2015, 05:16:59 PM
Ron- so today was squat day and I forgot my kraits, but had my inzer xt's in my bag so I figured I'd use them.   It is was shocking that I was ever able to use them.  They were very uncomfortable and offered very little support, and I had them cranked down....so tight I have line bruising across the back of my knees, no wonder you were trying to give away your wraps, lol.

Yup.  they hurt like hell to the point I was thinking about the pain and not the lift.  Other wraps I've used provided more support without tearing up the backs of my knees.


Warmups in red
Conventional Deadlift[/b] - x3, @9, 4-6% drop (never dropped)
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 2
   315 x 1
   315 x 1 - tried to compare w/ and w/o belt.  No noticeable difference in speed but w/o felt better.
   345 x 1
   345 x 3 @7
   365 x 3 @8.5
   385 x 3 @10 - 10lb rep PR
   395 x 0
   NOTE:  Wanted to try for a 1RM but wasn't happening today.  Last set wrecked me.

Box Squat - x3, @9, 4-6% drop(6%)
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7
   330 x 3 @8
   345 x 3 @9 - 10lb rep PR
   325 x 3 @8.5
   325 x 3 @9
SLDL
   none

Ab Wheel - AMRAP 5 min
   none
Title: Re: BLKs Training Journal
Post by: Merkley on July 17, 2015, 06:46:27 PM
Good Sesh!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 17, 2015, 09:02:40 PM
TOP SETS

Learning to grind them out:
http://youtu.be/cElGuhWaZcE (http://youtu.be/cElGuhWaZcE)

http://youtu.be/uWZFY0jyR-o (http://youtu.be/uWZFY0jyR-o)
Title: Re: BLKs Training Journal
Post by: Bando on July 17, 2015, 09:28:02 PM
Deads have come a long way, holy moley
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 17, 2015, 10:43:16 PM
Deads have come a long way, holy moley
Thanks man.  It's been a struggle for meager gains.  I'm hoping I'll break a mental barrier after blasting through 4 plates.
Title: Re: BLKs Training Journal
Post by: Bando on July 17, 2015, 10:51:49 PM
Deads have come a long way, holy moley
Thanks man.  It's been a struggle for meager gains.  I'm hoping I'll break a mental barrier after blasting through 4 plates.

Your back has grown a chitload and your legs have always been strong so I agree that whatever is holding you back is mental Bro 8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 18, 2015, 06:04:24 PM
Warmups in red
3ct Paused Bench Press
- x3, @9, 4-6% drop(5%)
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   225 x 1
   225 x 3 @7
   240 x 3 @8.5
   250 x 3 @9.5 - 5lb rep PR
   240 x 3 @8.5
   240 x 3 @9
   240 x 3 @9.5
   NOTES:  Hit the damn uprights on 2nd rep again.  :S

Reactive SlingShot Bench Press - x3, @9, 4-6% drop(5%)   
   185 x 3
   225 x 3
   245 x 1
   265 x 1
   265 x 3 @7
   280 x 3 @9
   270 x 3 @8
   270 x 3 @8.5
   270 x 3 @9.5
   NOTES:  I wanted to go for 300 since I noticed Flex did 295 today.  I hit a wall at 280 though.

Dips
   bw x 8
   25 x 8
   45 x 8
   45 x 8
   45 x 8

BOR
   none
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 18, 2015, 06:57:17 PM
Top set.  I didn't include the SS benching since it was no where near my PR. :(

But this was a 5lb rep PR  :rocker:
http://youtu.be/bmLwGaPFQe0 (http://youtu.be/bmLwGaPFQe0)
Title: Re: BLKs Training Journal
Post by: FLEX on July 18, 2015, 07:25:11 PM
Lol

Cheeky fucker.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 18, 2015, 07:33:27 PM
Lol

Cheeky fucker.
Everybody's gotta chase somebody; may as well be you.  Not training in a gym with other folks means I have to be motivated by IS members.  One day it may be for squats too! (J/K... I'd have to be two-fiddy)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 21, 2015, 05:08:29 PM
Warmups in red

Lowbar Squats - w/ wraps  belt, x1
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 4
   275 x 2
   315 x 1
   365 x 1
   390 x 1 @-
   415 x 1 @8
   435 x 1 @8.5
   455 x 1 @9 - 15lb PR BABY!
   435 x 1 @9
   415 x 1 @8.5

done. 


Vidz later for Flex approval. 8)

Berfday beers 4 nao
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 21, 2015, 05:15:52 PM
http://youtu.be/1QIEp77W8s8 (http://youtu.be/1QIEp77W8s8)
Title: Re: BLKs Training Journal
Post by: Merkley on July 21, 2015, 05:29:27 PM
Fuck....I'm gonna get creamed on squats!!!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 21, 2015, 05:35:18 PM
Fuck....I'm gonna get creamed on squats!!!

You're in a different division.  I'm an old fart.  Besides, you'll likely pass me up on deadlifts.
Title: Re: BLKs Training Journal
Post by: FLEX on July 21, 2015, 06:02:04 PM
Good shit Ron.
Title: Re: BLKs Training Journal
Post by: Bando on July 21, 2015, 06:26:05 PM
Krikey that wasn't even work :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 21, 2015, 07:51:55 PM
Thanks, guys.  The plan was to work up to a couple of sets with 435, but when I got there, it felt soooo gooooood.  I decided to make it a small PR day and loaded up a 10 and a pair of 5s on the end for 445 and a 5 lb PR.  I looked at the bar and thought how pretty 25s would be on there instead so I put them on.  Again, it felt heavy on the way down, but the wraps really helped coming up.  I just need to keep putting heavy shit on my back for confidence.

Hopefully, by next year I'll be able to put all my 45lb plates on the bar for a cool 495.  I will repeat the weight again next week and if it still feels good, I'll shoot for 465+ in the meet.  No record, but good for 2nd.    I'll try to go for the record next May I think.
Title: Re: BLKs Training Journal
Post by: Merkley on July 21, 2015, 07:53:48 PM
Fuck....I'm gonna get creamed on squats!!!

You're in a different division.  I'm an old fart.  Besides, you'll likely pass me up on deadlifts.

 old fart or not you have seriously won my respect! (actually you did that awhile ago, but thats besides the point!)

 So....your on my short term bucket list of people to beat.

 Deads....maybe. I'm hit and miss with those (ask Flex). I either crank them out hard or completely bomb out just off the floor....there is no grinding middle. Besides my best is 450....I doubt I'm gonna come close to that this time around.

 Plus you are 40lbs less!

 I cannot wait to watch you kick some serious ass at the comp!!!!  8)
Title: Re: BLKs Training Journal
Post by: Bando on July 21, 2015, 08:02:32 PM
I looked at the bar and thought how pretty 25s would be on there instead so I put them on.

I <3 U

(no homo)

Title: Re: BLKs Training Journal
Post by: Fiend_73 on July 21, 2015, 10:14:34 PM
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])


Not leaving this piece of work on the last page.

Awesome job!!


and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.

I'm looking forward to your meet, you're gonna blow some socks off.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 22, 2015, 03:41:05 PM
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])


Not leaving this piece of work on the last page.

Awesome job!!


and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.

I'm looking forward to your meet, you're gonna blow some socks off.


Thanks.  That's a great idea about rounding up.  I'm going to do that.  Yesterday was my birthday too so now that I'm up over 405, I can join in on your birthday squats for many years to come.  :)
Title: Re: BLKs Training Journal
Post by: piperdown on July 22, 2015, 03:44:22 PM
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])


Not leaving this piece of work on the last page.

Awesome job!!


and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.

I'm looking forward to your meet, you're gonna blow some socks off.


Thanks.  That's a great idea about rounding up.  I'm going to do that.  Yesterday was my birthday too so now that I'm up over 405, I can join in on your birthday squats for many years to come.  :)


What a birthday present you gave yourself!!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 22, 2015, 03:54:30 PM
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])


Not leaving this piece of work on the last page.

Awesome job!!


and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.

I'm looking forward to your meet, you're gonna blow some socks off.


Thanks.  That's a great idea about rounding up.  I'm going to do that.  Yesterday was my birthday too so now that I'm up over 405, I can join in on your birthday squats for many years to come.  :)


What a birthday present you gave yourself!!


...and my wife got me an EliteFTS SS yoke bar.  Ordered last night.  Should be here in time for the next cycle and help my deadlift out.
Title: Re: BLKs Training Journal
Post by: piperdown on July 22, 2015, 04:31:39 PM
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])


Not leaving this piece of work on the last page.

Awesome job!!


and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.

I'm looking forward to your meet, you're gonna blow some socks off.


Thanks.  That's a great idea about rounding up.  I'm going to do that.  Yesterday was my birthday too so now that I'm up over 405, I can join in on your birthday squats for many years to come.  :)


What a birthday present you gave yourself!!


...and my wife got me an EliteFTS SS yoke bar.  Ordered last night.  Should be here in time for the next cycle and help my deadlift out.


Got Damn, that's sweet!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 22, 2015, 04:56:54 PM
Got Damn, that's sweet!

She's a sweetheart.  She'd rather me be built like a beach body, but loves the fact that I'm serious about my sort of fitness.

Warmups in red
Paused Bench Press - x1
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   225 x 1
   225 x 1
   245 x 1 @7
   255 x 1 @8
   265 x 1 @9
   275 x 1 @10 - ties PR from last meet
   275 x 1 @10
   265 x 1 @10
   255 x 1 @9.5
   245 x 1 @9
   225 x 5 @9.5

CGBP - x6
   185 x 3 sets
Title: Re: BLKs Training Journal
Post by: Bando on July 22, 2015, 06:41:05 PM

...and my wife got me an EliteFTS SS yoke bar.  Ordered last night.  Should be here in time for the next cycle and help my deadlift out.

She's a keeper!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 22, 2015, 07:36:18 PM
Both sets of 275.  Ugly, but it went up both times.  The bar speed on the video is faster than it seemed when I did them.  It felt harder than it looked.

http://youtu.be/Ho9M1ysu4xk (http://youtu.be/Ho9M1ysu4xk)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 24, 2015, 06:10:09 PM
I had a little bit of false hope today when I got home from work.  EliteFTS has a special going on where you get free Croc Lock collars when you buy the SS yoke bar (regular collars won't work).  I saw the Croc Locks on the coffee table when I got home and started running around looking for a matching 8' box.  They shipped them separate though so I didn't get to play with a new toy today.  Still got work done though.  8)

Warmups in red
Conventional Deadlift - w/ belt, x1, @9-10, back down sets
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 2
   315 x 1
   355 x 1 @-
   375 x 1 @8
   395 x 1 @9.5 - 5lb PR
   405 x 0 @- - Not today. :(  Got stuck at my knees.
   375 x 1 - Hardest of the "made" sets for the day.
   355 x 1 @8.5
   315 x 5 @7
   NOTE:  405 remains elusive, but within reach.

Box Squat - x3, @9, 4-6% drop(5%)
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 3 @7
   335 x 3 @8
   355 x 3 @9.5 - 10lb rep PR.  I almost didn't make the 2nd rep.  I sat back down, grinded it out, then did a 3rd rep.
   335 x 3 @8.5
   335 x 3 @9

SLDL
   none

Ab Wheel - AMRAP 5 min
   none

Made 395, failed 405:
http://youtu.be/lteUIocUUUU (http://youtu.be/lteUIocUUUU)

Sloppy 10lb rep PR Box Squat:
http://youtu.be/OwNynURAi3c (http://youtu.be/OwNynURAi3c)
Title: Re: BLKs Training Journal
Post by: Bando on July 24, 2015, 06:28:41 PM
Have you gotten the 405 yet?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 24, 2015, 06:29:53 PM
Have you gotten the 405 yet?
Nope  :'(
Title: Re: BLKs Training Journal
Post by: Bando on July 24, 2015, 06:35:57 PM
(http://img.izismile.com/img/img5/20120224/640/soon_meme_collection_640_14.jpg)
Title: Re: BLKs Training Journal
Post by: piperdown on July 24, 2015, 08:34:44 PM
Nice job on the pr's!
You'll gonna nail that 405  ;)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 25, 2015, 01:25:46 PM
Nice job on the pr's!
You'll gonna nail that 405  ;)
I sure hope so!

Warmups in red
3ct Paused Bench Press - x1, @9, 4-6% drop(5%)
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 2
   195 x 1
   225 x 1
   245 x 1 @8
   260 x 1 @9
   275 x 1 @10  8)
   260 x 1 @9
   260 x 1 @9
   260 X 1 @9.5
   NOTES:  REALLY HAPPY WITH THE 275! To be able to "rest" on the chest with a current PR weight for 3ct then push it back up is great.

Reactive SlingShot Bench Press - x3, @9, 4-6% drop(5%)   
   185 x 3
   225 x 3
   250 x 1
   265 x 1
   265 x 3 @7
   280 x 3 @8
   300 x 2 @10  >:(
   275 x 3 @8.5
   275 x 3 @9
   NOTES: 

Dips
   none

BOR
   none
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 25, 2015, 01:48:52 PM
http://youtu.be/_zsZfk12fq4 (http://youtu.be/_zsZfk12fq4)

http://youtu.be/H3MYuUJMPCc (http://youtu.be/H3MYuUJMPCc)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 28, 2015, 04:39:55 PM
Warmups in red

Lowbar Squats - w/ wraps  belt, x1
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 4
   275 x 2
   315 x 1
   365 x 1
   405 x 1 @7
   435 x 1 @8.5
   455 x 1 @9
   465 x 1 @10 - Not too happy with the depth on it though.  You be the judge.  I think it's shallow.
   NOTES:  I have to lower my J-cups.  When the weight gets up there, I think I get shorter.   :o  Trouble on the re-racks for both 455 and 465.
done. 


http://youtu.be/TT9d4JXqH6o (http://youtu.be/TT9d4JXqH6o)
Title: Re: BLKs Training Journal
Post by: Get-n-fit on July 28, 2015, 05:52:53 PM
Just slightly north of parallel, good job nonetheless! 
Title: Re: BLKs Training Journal
Post by: Merkley on July 28, 2015, 05:58:18 PM
Watching these vids really inspire me to push harder on my squats!

 Thanks for that!

Title: Re: BLKs Training Journal
Post by: Bando on July 28, 2015, 06:26:45 PM
I would call that parallel, maybe 2 green lights, maybe only 1
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 28, 2015, 08:11:18 PM
Watching these vids really inspire me to push harder on my squats!

 Thanks for that!

You're welcome  :D

I would call that parallel, maybe 2 green lights, maybe only 1

I think I'll count the rep, but not the PR.  I'll get this or more at the meet. I'll have to see how I feel after my second attempt.

My Krait wraps didn't come in yet so I didn't get to compare them to my existing wraps.  I have a brand new set of Titan SGs for the meet I was going to use.  But if the Kraits feel better, I might switch.  I'll squat again up to my second attempt weight on Friday.  Tomorrow, Saturday, and Monday will be bench days.  No deadlifting until the meet.
Title: Re: BLKs Training Journal
Post by: sakustoms on July 29, 2015, 07:35:22 AM
That looked pretty much parallel but the end of the wrap makes it hard to tell for sure.

Either way great job. Your squat numbers jumped way up.  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 29, 2015, 04:35:28 PM
Warmups in red
Paused Bench Press - x1
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   225 x 1
   225 x 1
   250 x 1 @8
   265 x 1 @9
   275 x 1 @10
   280 x 1 @10 - 5 lb PR
   265 X 1 @9.5
   255 X 1 @9
   245 X 1 @8.5
   225 X 5 @9

http://youtu.be/QB2pJ-Sw3m0 (http://youtu.be/QB2pJ-Sw3m0)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 29, 2015, 04:37:39 PM
That looked pretty much parallel but the end of the wrap makes it hard to tell for sure.

Either way great job. Your squat numbers jumped way up.  8)

Thanks man!  Not bad for a dude with toothpick legs, huh?   8)

Kraits came in today.  They are tight!  May be the trick to adding a few more lbs on.  I tried one of the 2.5M ones on and found it was a little short for  how I wrap.  Good thing I also bought the 3M ones too.  :D
Title: Re: BLKs Training Journal
Post by: piperdown on July 29, 2015, 05:14:54 PM
Rockin' that pr on bench!
Way to go!   :thumbsup:
Title: Re: BLKs Training Journal
Post by: Merkley on July 29, 2015, 06:28:05 PM
That's some good benchin'!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on July 31, 2015, 06:16:39 PM
That's some good benchin'!

Rockin' that pr on bench!
Way to go!   :thumbsup:


Thanks, guys!  It was a slooooow one.

Slept like shit last night.  Woke up late too but still didn't get more than 4 hours of sleep.  I'm modifying my work schedule next week to allow for more sleep leading into the meet.  No need to rush home to get workouts in before the kids come home. :D

Warmups in red
Lowbar Squats - w/ wraps  belt, x1
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 4
   275 x 2
   315 x 1
   365 x 1
   405 x 1 @7
   425 x 1 @8
   445 x 1 @9.5
   445 x 1 @10
   NOTES:  Stuff felt heavy today  :o  Kraits felt good, but they are too stiff for me to put on myself.  I got a workout putting those bastards on for the one set I tried them.  I'll be sticking to Titan SGs for this meet.  Too risky to change up this late in the game.  I also managed to smash both pinky fingers on re-racks today. >:(

All done with squats until meet time.  I was going to bench tomorrow and Monday but I think I'll just bench Sunday and do some really light stuff Tuesday or Wednesday (like 50% triples).

Top sets (Titan Sgs set 1, Kraits set 2):
http://youtu.be/2wc1acIL4PQ (http://youtu.be/2wc1acIL4PQ)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 02, 2015, 01:14:49 PM
Last training session before my meet.  Just some quick bench work.

Warmups in red
   45 x 2 x 10
   95 x 5
   135 x 3
   165 x 1
   195 x 1
   225 x 1
   245 x 1
   260 x 1
   275 x 2 x 1
   135 x 10

Done.  Time to heal and recover.
   
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 10, 2015, 11:54:30 AM
I'll be off from training for a couple of weeks due to post-meet deload and a vacation.  I took some time to look back on my progress on the Wilks scale though 8)

150808 - 1170@177.4 - 360.98
150502 - 1090@181.6 - 331.51
140809 - 985@162.2   - 322.71
140503 - 950@173.6   - 293.93
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 25, 2015, 05:20:51 PM
Finally back at it today.  17 days since touching a barbell (meet) and 23 days since a training session in the basement.  Feeling fat and lazy from the time off and vacation foods all last week, I didn't go heavy at all.  However, what I did felt good and will probably make me a little sore tomorrow.

I didn't track in detail like I usually do but I did some light skwats (3x5@275), some banded deadlifting (2x5@225 w/ orange band), and first time using my brand spanking new SSB yoke bar for some SSB box squats (2x5@195).  The SSB bar will take some getting used to and I hope it helps with something.  Actually, I was supposed to do highbar squats but I couldn't wait until Friday to play with the bar.

This week's sessions will stay super light but use the same lifts as scheduled.  I really liked what my programming did for me last cycle so I'm sticking with it with slight changes due to it really being my "offseason" and I do want to lean out a little bit more.

http://youtu.be/On7n_OIEcTs (http://youtu.be/On7n_OIEcTs)
Title: Re: BLKs Training Journal
Post by: piperdown on August 25, 2015, 06:19:59 PM
^^^good stuff!
You looked like a jack-in-the-box the way you were popping up on the box squats. Quite impressive the power off the box!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 26, 2015, 05:00:24 PM
Thanks Eric.  It wasn't really much weight, but I felt the those reps.  My abs are sore so I guess when they say SSB squats work your core, they are right.  My quads, hamstrings, and glutes are sore which was expected.  Just mild DOMS so I'll be good to go for another light day on Friday.

Today was a light bench day.  I worked up to 3x5@185 for bench, 3x8@135 for CGBP, 3x8@75 for OHP, and 3x5 pullups.  The pullups felt pretty damn good with no shoulder or bicep tendon aches and pains.  I know I keep saying this, but I need to work pullups every day if possible.  Just a few throughout the day.

Tomorrow off, then light deadlift/squat accessory day on Friday.  More SSB box squats!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 28, 2015, 05:12:12 PM
Another light day.  My backside is still tender from Tuesday's squat session but feeling good.  Just lingering DOMS; no injuries.

Conventional Deadlift - beltless
   295 x 12 x 1 - 30 sec intervals
SSB Box Squat - beltless
   200 x 3 x 5
SSB Good Mornings
   110 x 2 x 5
BW Pullups
   3 x 5
GHR w/ Green Band Assistance
   2 x 8
Title: Re: BLKs Training Journal
Post by: piperdown on August 28, 2015, 05:16:43 PM
Looks like you're really enjoying the SSB.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 28, 2015, 06:35:46 PM
Looks like you're really enjoying the SSB.

I am.  Still going to take time to get used to.  I'm trying to figure out how the hell Dave Tate was able to rep out 4pps and do drop sets with minimal breaks.  Oh that's right, he's a helluva lot stronger than I am.   :o

http://www.youtube.com/watch?v=pz6F_ts1z3s (http://www.youtube.com/watch?v=pz6F_ts1z3s)
Title: Re: BLKs Training Journal
Post by: piperdown on August 28, 2015, 10:41:33 PM
So…yeah no doubt he's strong a all get out but two things I noticed, and they are completely unrelated.
One, it looks like he's using a rather tall box. Didn't look parallel. Maybe it was the camera angle. Believe me I'm not taking anything from the guy, and maybe a higher seat is part of his training.
The second thing I noticed was wraps on his thighs? Is that like the occlusion (or whatever it is like ID was doing) training?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 28, 2015, 11:11:48 PM
I noticed in a lot of his other videos he does the same thing but only ever on his left leg. Injury?  For the height I believe he competed equipped and the usually don't go as low. I've considered raising mine to be more inline for deadlift help and overload more. His ROM is about 8" and even though hitting parallel it feels like my ROM is small.
Title: Re: BLKs Training Journal
Post by: piperdown on August 28, 2015, 11:16:18 PM
I noticed in a lot of his other videos he does the same thing but only ever on his left leg. Injury?  For the height I believe he competed equipped and the usually don't go as low. I've considered raising mine to be more inline for deadlift help and overload more. His ROM is about 8" and even though hitting parallel it feels like my ROM is small.

He's got a red wrap on his left thigh, which is easy to view. On his right he has a black or dark blue wrap. Not as noticeable but I reviewed it again after the end when it showed him walking off and something hanging from his right leg. Was a dark colored wrap.
Can't figure out why though. I mean from what Flex posted and ID confirmed it's more for lower weight and forcing blood to stay in one area.
The fact he can do this with 4 plates  :o mind boggling!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on August 28, 2015, 11:39:03 PM
Did you read the story for the video on Youtube? 

"...Dave Tate is beginning to get jacked up for his next set. John walks over and places his hand on Dave's shoulder and says to bring it down a notch because there are still 4 more sets of 8 to go. Without pulling off his headphones and after hitting his ammonia bottle Dave says...
So I have to do 32 reps! What you see in this video is what Dave did next. He may not be the best listener in the world but knows how to best ass in the gym."

I think it'll be a long while before I get up to 4 plates.  The 200 I did i don't think I'd get more than 10.  The bar I have is supposed to be 62lbs so the weight he was handling was 422.
Title: Re: BLKs Training Journal
Post by: piperdown on August 29, 2015, 12:04:17 AM
Did you read the story for the video on Youtube? 

"...Dave Tate is beginning to get jacked up for his next set. John walks over and places his hand on Dave's shoulder and says to bring it down a notch because there are still 4 more sets of 8 to go. Without pulling off his headphones and after hitting his ammonia bottle Dave says...
So I have to do 32 reps! What you see in this video is what Dave did next. He may not be the best listener in the world but knows how to best ass in the gym."

I think it'll be a long while before I get up to 4 plates.  The 200 I did i don't think I'd get more than 10.  The bar I have is supposed to be 62lbs so the weight he was handling was 422.

Give me 5 years, a trip back to my late 20's, lots of gym time and I might, might I say, hit 3 and 3 quarters of plates…..lol
In all seriousness though, as long as my joints are happy I'll keeping pushing until I can't.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 01, 2015, 05:46:50 PM
I'm not going to have much time this week.  The wife is on another business trip until Friday night so I'm playing the single dad role until then.  I only had an hour to do some work and thought of just skipping it.  However, not knowing when my next training session would be, I stepped up and did what I could.

Lowbar Squats
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 5
   275 x 3 x 5

Sumo Deadlift trying these again instead of the normal banded deadlifts.
   135 x 2 x 5
   185 x 5
   225 x 5
   275 x 1
   275 x 3 x 5

Sumo set
http://youtu.be/yfsy1UiNipw (http://youtu.be/yfsy1UiNipw)

Decided to take a picture of the squat goal for this year.  I'll take the other three as I start hitting them.

(http://i44.photobucket.com/albums/f46/OIIIIIO/Powerlifting/B0AEC138-A360-4959-B643-0CC51165BF02_zpse7pf2yep.jpg)
Title: Re: BLKs Training Journal
Post by: Bando on September 01, 2015, 08:56:12 PM
I only had an hour to do some work and thought of just skipping it.  However, not knowing when my next training session would be, I stepped up and did what I could.

In this crew lately. I bet it felt good just to move something. I know it felt hella good for me.
Title: Re: BLKs Training Journal
Post by: piperdown on September 01, 2015, 09:16:25 PM
Strong sumo's Ron, for just getting back into them.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 02, 2015, 04:25:16 PM
Squeezed one in....

Paused Bench Press
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   205 x 5
   215 x 5
   225 x 5
   195 x 5
   195 x 5

CGBP
   135 X 8
   145 x 8
   155 x 8

OHP
   45 x 10
   65 x 8
   85 x 8
   95 x 8

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: piperdown on September 02, 2015, 05:20:08 PM
Looks to be a good one that just got "squeezed" in.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 04, 2015, 06:46:00 PM
Conventional Deadlift
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 10 x 1

SSB Box Squat
   60 x 2 x 10
   150 x 5
   200 x 5
   240 x 5
   260 x 3 x 5

SLDL
   135 x 10
   165 x 3 x 10
Title: Re: BLKs Training Journal
Post by: piperdown on September 04, 2015, 07:53:39 PM
Looks like you're getting back into it now.

How's the house selling going? You were putting it on the market right?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 04, 2015, 08:24:27 PM
Thank, Eric.  Training felt good today.  I went higher on the box squat than I thought I'd get to.  The plan was to get to 250 but my math skillz suck with a 62lb bar (I round down to 60 to log easier).  I put 10's on the ends and should have put on 5's.

We have a lot more work to do on the house.  We were ready to sell/rent it fast, like within a month when we tried buying one house.  It was a foreclosure that last sold at $840k.  The bank had it on the market for a month at $540k and it didn't move but it was over the limit we set for ourselves.  Then they dropped it to $490 and we put in an offer but so did about a dozen other people.  We weren't able to re-bid higher.  The place was HUGE and probably more than we could handle cleaning-wise until my girls get to the labor ages (soon  :graucho:).  Oh well, we'll look again come spring time and the house should be ready to put up then.

I'm almost finished 100% with the basement once I can poly the stairs and we get my wife's cousin over to put down carpet (another training interruption since I'll need to take down the rack).  We just have a remnant covering most of it now.  We got a great estimate on getting new shingles put down on the roof.  We were thinking it'd cost close to 10k since that's what our neighbor paid.  They gave us a 3.8k price and I said do it!  Other than that, a few fence posts to replace, a few interior doors need replacing, and some paint here and there.  Not much, just time.
Title: Re: BLKs Training Journal
Post by: piperdown on September 04, 2015, 08:35:45 PM
Thank, Eric.  Training felt good today.  I went higher on the box squat than I thought I'd get to.  The plan was to get to 250 but my math skillz suck with a 62lb bar (I round down to 60 to log easier).  I put 10's on the ends and should have put on 5's.

We have a lot more work to do on the house.  We were ready to sell/rent it fast, like within a month when we tried buying one house.  It was a foreclosure that last sold at $840k.  The bank had it on the market for a month at $540k and it didn't move but it was over the limit we set for ourselves.  Then they dropped it to $490 and we put in an offer but so did about a dozen other people.  We weren't able to re-bid higher.  The place was HUGE and probably more than we could handle cleaning-wise until my girls get to the labor ages (soon  :graucho:).  Oh well, we'll look again come spring time and the house should be ready to put up then.

I'm almost finished 100% with the basement once I can poly the stairs and we get my wife's cousin over to put down carpet (another training interruption since I'll need to take down the rack).  We just have a remnant covering most of it now.  We got a great estimate on getting new shingles put down on the roof.  We were thinking it'd cost close to 10k since that's what our neighbor paid.  They gave us a 3.8k price and I said do it!  Other than that, a few fence posts to replace, a few interior doors need replacing, and some paint here and there.  Not much, just time.

That bar would throw me off too! Such an odd weight. And I'm not good at doing numbers on the fly when trying to concentrate on what I need to do with my lifting.

Uggh! I hate getting a house ready to sell. So much to do and most of the time it's stuff I should have been doing all along. Sounds like you have some time to finish up the remainder. That's a good price on the roof and will certainly help with resell.

Never ceases to amaze me the different prices of homes in different areas. $490 would get you a huge home here in the KC area, heck on a golf course almost new construction on the Missouri side.
$490k where I grew up in Idaho would get you  about 5000 sq feet and a couple acres in a high end community. Out in the country more like 6000 sq ft and at least 20 acres.

That's one of the reasons my wife and I excluded me looking for jobs on the coasts. Of course that was years ago when looking at the average salary versus experience. But even now, I'd either have to work for a defense contractor or get on as a GS-15 to meet the requirements for buying a similar house like we have now.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 04, 2015, 08:44:29 PM
The tech jobs in the Baltimore-Washington area really drive up the home prices here.  We looked into getting me closer to work to save me the commute, but decided to stay out in the sticks of N. Maryland almost in PA.  More house, more land, quieter, for less money.
Title: Re: BLKs Training Journal
Post by: piperdown on September 04, 2015, 08:50:38 PM
The tech jobs in the Baltimore-Washington area really drive up the home prices here.  We looked into getting me closer to work to save me the commute, but decided to stay out in the sticks of N. Maryland almost in PA.  More house, more land, quieter, for less money.

Makes sense. Damn techies!
Sad that I will never find a job in my home state. There just aren't any there for what I do.
A friend of mine is relocating from outside Boston to New Orleans. She is thrilled with housing prices compared to MA, even with a housing shortage in NO.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 05, 2015, 01:33:00 PM
Volume

3ct Paused Bench Press - x3, @8, 8-10% drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   195 x 3 @6
   205 x 3 @7
   215 x 3 @7.5
   225 x 3 @8
   205 x 3 @7
   205 x 3 @7
   205 x 3 @7.5
   205 x 3 @7.5
   205 x 3 @8

Medium-Grip Floor Press - x5, @8, 8-10% drop (10%)
   135 x 5
   155 x 5 @6
   175 x 5 @7.5
   185 x 5 @8
   165 x 5 @7
   165 x 5 @7
   165 x 5 @7
   165 x 5 @7.5
   165 x 5 @8

Dips
   bw x 2 x 8
   25 x 8

BOR
   135 x 8
   155 x 2 x 8

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: piperdown on September 05, 2015, 01:44:58 PM
Wow, just wow!

No wonder you bolded the "V" as that IS A BOATLOAD of volume!  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 07, 2015, 02:27:04 PM
Glutes and hammys still tender from last deadlifting session.  This is going to be a fun process trying to get used to the volume again. :-\


Lowbar Squat - x5, @8, 7-10% load drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 5 @-6
   295 x 5 @7
   315 x 5 @8 drop 10%
   285 x 5 @7
   285 x 5 @7
   285 x 5 @7
   285 x 5 @7.5
   285 x 5 @7.5
   285 x 3 Ab CRAMP!  Same place as always.  done but was probably going to be the last set anyway.
   NOTES:  Drink WATER!

Sumo Deadlift
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   295 x 8 x 1
   NOTES:  Wear long socks next time so the skin and hair can grow back on shins.   :o

Highbar Squat
   135 x 5
   185 x 5
   185 x 3 x 10
Title: Re: BLKs Training Journal
Post by: Bando on September 07, 2015, 08:27:17 PM
I get those ab cramps also, can see the muscles in my abdomen twisting and pushing like an alien is about to bust out.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 08, 2015, 04:30:28 PM
If I got 60 minutes of sleep last night I'd be lucky.  I was considering just getting up and going into work it was so bad.  Not sure what's going on but the night before going back to work after a weekend is getting worse and worse.  This is one reason why I changed from Mon/Tues/Thurs/Fri to Tues/Wed/Fri/Sat.  The only reason I'm doing it differently is because I'm taking the family on one last summer vacation since school is out next Monday and Tuesday.  Plus, resort rates drop after Labor Day. ;)  I want to get as many training sessions in as I can before taking a short rest again.


Paused Bench Press - x5, @8, 7-10% load drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   205 x 5 @6
   220 x 5 @7.5
   230 x 5 @9.5  :o drop 10%
   205 x 5 @7
   205 x 5 @7
   205 x 5 @7.5
   205 x 5 @7.5
   205 x 5 @8
   NOTES:  The 230 set proves I was sleep deprived.  A man with all his marbles would have tried a 5lb jump after an @7.5 to get an @8 on the next set instead of a 10lb jump.  The 230x5 was only 5lb off from equaling a rep PR though so I got that going for me.  I feel my bench coming back and I think the volume is playing a huge role in it.

CGBP
   135 x 8
   155 x 8
   165 x 8
   175 x 8
   NOTES:  The benching took a lot out of me when I got to these.

OHP
   45 x 10
   65 x 5
   85 x 8
   95 x 8
   105 x 8
   115 x 6  :-[

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: Merkley on September 08, 2015, 05:38:54 PM
Dude, hope you can get some sleep tonight.

 Solid training session FYI
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 10, 2015, 05:03:32 PM
Conventional Deadlift
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   335 x 8 x 1

SSB Box Squat - x5, @8, 7-10% load drop(8%)
   150 x 5
   200 x 3
   240 x 1
   240 x 5 @7
   260 x 5 @8 drop 8%
   240 x 5 @x7
   240 x 5 @x7
   240 x 5 @x8

SLDL
   135 x 10
   165 x 10
   175 x 10
   185 x 10
Title: Re: BLKs Training Journal
Post by: piperdown on September 10, 2015, 05:45:25 PM
Good weight and quite the volume again today.

You're moving right back at it!
Title: Re: BLKs Training Journal
Post by: Merkley on September 10, 2015, 05:57:34 PM
Good weight and quite the volume again today.

You're moving right back at it!

x2
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 11, 2015, 04:57:22 PM
Running short on time and I wasn't tiring.  Bumped the last few sets up in weight to hit my @8's.

3ct Paused Bench Press - x3, @8, 8-10% drop (8%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   205 x 3 @6
   215 x 3 @7
   225 x 3 @8
   210 x 3 @7
   210 x 3 @7
   210 x 3 @7
   215 x 3 @7.5
   215 x 3 @8

Medium-Grip Floor Press - x5, @8, 8-10% drop (8%)
   135 x 5
   165 x 5 @7
   175 x 5 @7.5
   185 x 5 @8
   170 x 5 @7
   170 x 5 @7
   170 x 5 @7.5
   170 x 5 @7.5
   180 x 5 @8

Dips
   NONE

BOR
   NONE
Title: Re: BLKs Training Journal
Post by: piperdown on September 11, 2015, 05:20:19 PM
Good numbers benching Ron.

How are you setting up for the floor press?
Bar on the cage rack at chest level or actually on the floor?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 11, 2015, 05:21:56 PM
On the floor.  Zero leg drive just like my old days.

Next week I get to go heavier.   :rockon:
Title: Re: BLKs Training Journal
Post by: piperdown on September 11, 2015, 05:23:23 PM
On the floor.  Zero leg drive just like my old days.

Next week I get to go heavier.   :rockon:

Absolutely rock on!

I gotta get me some floor pressing in. did some last year and it helped get over a sticking point at 245.
Title: Re: BLKs Training Journal
Post by: Get-n-fit on September 13, 2015, 09:48:13 AM
Floor presses are a great supplement,  you'll see some great gains from them
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 17, 2015, 05:19:44 PM
First bad workout in a while.  Late home from work, spent too much time trying to fix my daughters tablet, bad nutrition, and mediocre sleep = what I got.

Conventional Deadlift
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   355 x 6 x 1

SSB Box Squat - x5, @9, 7-10% drop (none)
   60 x 10
   150 x 5
   200 x 5
   240 x 3
   250 x 5 @8
   260 x 5 @8.5
   270 x 5 @9
out of time :( 

SLDL
   none

At least the deadlifts got done, but they were heavier than they should have been which likely gassed me out for the box squats.  oh well.  Bench day tomorrow.
Title: Re: BLKs Training Journal
Post by: Merkley on September 17, 2015, 09:38:16 PM
For a bad workout you still did damn well!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 18, 2015, 04:46:20 PM
For a bad workout you still did damn well!

Thank, Merk!


Decent session was had today.  High volume again!  Late home from work again though, so limited on time.  Tried working sets in faster to save some time.

3ct Paused Bench Press - x3, @9, 7-10% drop (9%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 3 @7
   225 x 3 @8
   235 x 3 @9 - drop 9%
   215 x 3 @7
   215 x 3 @7
   215 x 3 @7.5
   215 x 3 @7.5
   215 x 3 @8
   215 x 3 @8.5
   215 x 3 @8.5
   215 x 3 @9

Medium-grip Floor Press - x5, @9, 8-10% load drop (10%)
   135 x 5
   155 x 3
   175 x 1
   175 x 5 @6
   185 x 5 @7
   195 x 5 @8
   205 x 5 @9 - drop 10%
   185 x 5 @8
   185 x 5 @8.5
   185 x 5 @9

Ahhhh.... out of time.  Wife came and chased me to the shower so we could go out and play.  No kid night :D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 19, 2015, 12:53:06 PM
Continuation of yesterday's session...


BOR
   45 x 2 x 10
   95 x 5
   135 x 3
   135 x 8
   155 x 8
   175 x 2 x 8

Dips
   bw x 8
   25 x 8
   35 x 8
   45 x 8
   55 x 8 - 10lb rep PR

Pullups
   bw x 3 x 5
Title: Re: BLKs Training Journal
Post by: piperdown on September 19, 2015, 05:01:55 PM
Nice pr on dips!

Seems like once I worked up to 45lbs extra on dips my elbow started not liking it. Had to take a break and then get an elbow sleeve to keep it warm.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 20, 2015, 12:00:41 AM
Thanks man.  The PR felt good and I think I could have done more actually.  I'm still trying to leave room for more rep PRs later in the cycle.
Title: Re: BLKs Training Journal
Post by: Merkley on September 20, 2015, 08:53:49 PM
Thanks man.  The PR felt good and I think I could have done more actually.  I'm still trying to leave room for more rep PRs later in the cycle.

Smart cookie
Title: Re: BLKs Training Journal
Post by: piperdown on September 22, 2015, 07:17:00 AM
Thanks man.  The PR felt good and I think I could have done more actually.  I'm still trying to leave room for more rep PRs later in the cycle.

Smart cookie

Amen! No sense getting greedy when you've only been back a few weeks.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 23, 2015, 05:10:36 PM
Lowbar Squat - x5, @9, 7-10% load drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   295 x 1
   295 x 5 @7
   315 x 5 @8.5   :(
   325 x 5 @9   :'(
   295 x 5 @8
   295 x 5 @8
   295 x 5 @9

Sumo Deadlift
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 8 x 1
   NOTES:  Long socks worn ;)

Highbar Squat
   none
Title: Re: BLKs Training Journal
Post by: piperdown on September 23, 2015, 05:55:05 PM
Why are two out of three smilies unhappy?.....lol
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 23, 2015, 06:53:41 PM
Why are two out of three smilies unhappy?.....lol

Those sets were way heavier than they should have been. I was wanting to work up to 335 then drop to 300 for the last bunch of sets.  Lack of consistency and bad nutrition is catching up to me.  I've been off of creatine since my meet and need to get back on it again.  Diet's been so bad I haven't seen the point in it.
Title: Re: BLKs Training Journal
Post by: piperdown on September 23, 2015, 08:39:57 PM
Why are two out of three smilies unhappy?.....lol

Those sets were way heavier than they should have been. I was wanting to work up to 335 then drop to 300 for the last bunch of sets.  Lack of consistency and bad nutrition is catching up to me.  I've been off of creatine since my meet and need to get back on it again.  Diet's been so bad I haven't seen the point in it.

Ouch, sounds like you need to take charge.
Although, I'm one for talking since I skipped out last week for Vegas and shot my diet to hell also  :P
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 24, 2015, 04:51:58 PM
Paused Bench Press - x5, @9, 7-10% load drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 5 @7
   225 x 5 @8
   235 x 5 @9.5  meh.  tied a rep PR at least. drop 10%
   210 x 5 @7
   210 x 5 @7
   210 x 5 @8
   210 x 5 @8
   210 x 5 @8.5
   210 x 5 @9
   NOTES:  Played around with foot position.  I was able to get feet tucked better and provide more drive with them closer to the bench as opposed to wider.  Going to keep with it and see where it takes me.

CGBP
   135 x 8
   165 x 8
   165 x 8
   155 x 8

OHP
   45 x 10
   65 x 5
   85 x 8
   100 x 8
   100 x 8
   100 x 8

Pullups
   not yet ;)
Title: Re: BLKs Training Journal
Post by: piperdown on September 24, 2015, 05:27:29 PM
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.
Title: Re: BLKs Training Journal
Post by: sakustoms on September 28, 2015, 02:38:42 PM
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.

Agreed. Still kicking butt in here Ron. Are you training for another PL comp?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 28, 2015, 03:58:32 PM
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.

Agreed. Still kicking butt in here Ron. Are you training for another PL comp?

I don't know.  RPS hasn't posted up the May MD meet yet.  I may be training for only August.   :dunno:
Title: Re: BLKs Training Journal
Post by: Merkley on September 28, 2015, 05:12:27 PM
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.

Agreed. Still kicking butt in here Ron. Are you training for another PL comp?

I don't know.  RPS hasn't posted up the May MD meet yet.  I may be training for only April.   :dunno:

 Fixed!  ;D
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 28, 2015, 05:19:23 PM
I can't afford two NY trips a year.  Plus, a local meet takes one day out of my schedule whereas NY takes three.
Title: Re: BLKs Training Journal
Post by: Merkley on September 28, 2015, 05:22:31 PM
I can't afford two NY trips a year.  Plus, a local meet takes one day out of my schedule whereas NY takes three.


 :'(
Title: Re: BLKs Training Journal
Post by: sakustoms on September 29, 2015, 06:46:22 AM
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.

Agreed. Still kicking butt in here Ron. Are you training for another PL comp?

I don't know.  RPS hasn't posted up the May MD meet yet.  I may be training for only April.   :dunno:

 Fixed!  ;D

 :stirthepot:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 29, 2015, 05:21:31 PM
Lowbar Squat (belt & sleeves) - x5, @9, 7-10% load drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   295 x 1
   295 x 5 @7
   315 x 5 @8.5
   335 x 5 @9.5
   300 x 5 @8
   300 x 5 @8.5
   300 x 5 @8.5
   300 x 5 @9


Sumo Deadlift (belt)
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3
   295 x 3
   315 x 3
   OUT OF TIME :(
Highbar Squat
   none

Squat felt a little better this week.  I'm determined to try to be more consistent from here on out.  I had to cut the session short to help with the kids, but I  got decent work in.
Title: Re: BLKs Training Journal
Post by: ThighoftheTiger on September 29, 2015, 07:51:06 PM
Squats THEN Deadlift? Wish I had that energy!  Great work.

Question for you, and in full respect, not wanting this to sound dickish or anything...

With your squat up in the mid 300's, are you holding back on deads?  Just seems with squats like that you could be pulling 400-500.  Thoughts?

Again, in all respect.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 29, 2015, 07:57:07 PM
Squats THEN Deadlift? Wish I had that energy!  Great work.

Question for you, and in full respect, not wanting this to sound dickish or anything...

With your squat up in the mid 300's, are you holding back on deads?  Just seems with squats like that you could be pulling 400-500.  Thoughts?

Again, in all respect.

Deadlifts have always been my nemesis.  I do hold back on sumos though since I'm very new to the lift.  However, my conventional isn't much higher.  I pulled 415 conventional at my last meet in August where I squatted 475.  Yes, I should be pulling much more, but squatting feels natural to me while deadlifting just feels uncomfortable.  Bad leverages maybe but I have to get it to a more respectable number.

Deadlifting after squatting takes some getting used to.  That's how a meet goes though.  And if deadlifting after squatting sucks, squatting after deadlifting is pure hell and a punch to the gut.  That's for Friday's session though.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on September 30, 2015, 04:51:13 PM
Paused Bench Press - x5, @9, 7-10% load drop (8%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 5 @7
   225 x 5 @8
   235 x 5 @10 :( drop 8%
   215 x 5 @8
   215 X 5 @9
   NOTES:  Top set drained me.

CGBP
   135 x 8
   155 x 8
   165 x 8
   165 x 8

OHP
   45 x 10
   65 x 5
   85 x 3
   95 x 8
   105 x 8
   115 x 8

Pullups
   3 x 5

Skullcrushers - I believe this is my first isolation lift in over a year.
   70 x 10
   70 x 10
   70 x 10
Title: Re: BLKs Training Journal
Post by: piperdown on September 30, 2015, 07:57:17 PM
Seems a bit of a manta about heavy compounds but since adding in some simple iso exercises I've seen faster jumps in strength. Not a lot but a few sets once or twice a week certainly has helped the big lifts.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 02, 2015, 05:13:04 PM
Conventional Deadlift
   135 x 10
   135 x 5
   185 x 5
   225 x 5
   275 x 3
   315 x 1
   365 x 7 x 1

Reverse-band Conventional Deadlift - Orange band
   365 x 3
   365 x 3
   365 x 3

SSB Box Squat - x5, @9, 7-10% drop (10%)
   60 x 10
   150 x 5
   200 x 5
   240 x 3
   250 x 5 @8
   260 x 5 @8.5
   275 x 5 @9 - 5lb rep PR
   250 x 5 @8
   250 x 5 @8
   250 x 5 @9

SLDL
   none

Not certain whether I'm going to keep up with the singles program on deadlifts.  Something is telling me that I was getting better results from 3-rep sets.  I was supposed to do 8 singles with 355 but didn't want to be bothered with the extra plates so I tossed some 25s on and did 7 sets.  I also decided on an impulse to toss in the reverse bands for a few sets.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 03, 2015, 02:55:25 PM
3ct Paused Bench Press - x3, @9, 7-10% drop (7%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 3 @7
   225 x 3 @8
   240 x 3 @9 - drop 7%
   225 X 3 @8
   225 X 3 @8
   225 X 3 @8.5
   225 X 3 @8.5
   225 X 3 @8.5
   225 X 3 @9

Medium-grip Floor Press - x5, @9, 7-10% load drop (8%)
   135 x 5
   165 x 3
   185 x 1
   185 x 5 @7
   195 x 5 @8
   205 x 5 @8.5
   215 x 5 @9 - 10lb rep PR, drop 8%
   200 x 5 @8.5
   200 x 5 @9

BOR
   45 x 2 x 10
   135 x 5
   155 x 3
   165 x 8
   175 x 8
   175 x 8
   175 x 8

Dips
   bw x 8
   25 x 8
   45 x 8
   45 x 8
   45 x 8
Title: Re: BLKs Training Journal
Post by: sakustoms on October 05, 2015, 06:04:42 PM
Nice job with the paused bench. What is close grip floor press?
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 05, 2015, 07:02:44 PM
Nice job with the paused bench. What is close grip floor press?
Thanks Eric.  For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring.  I've been doing these on the floor to help my lockout strength along with a lot of tricep work.  I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 06, 2015, 06:57:15 AM
Nice job with the paused bench. What is close grip floor press?
Thanks Eric.  For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring.  I've been doing these on the floor to help my lockout strength along with a lot of tricep work.  I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.

You're doing bench press on the floor with 215 for 9? Damn that's good. I never thought of trying that. How do you get under the bar to begin and back out after?
Title: Re: BLKs Training Journal
Post by: piperdown on October 06, 2015, 06:57:53 AM
Volume is great!
Been toying with the idea of switching to more volume next year.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 06, 2015, 08:24:56 AM
Volume is great!
Been toying with the idea of switching to more volume next year.

I did just that starting in January of this year. I switched to a 4 sets per exercise routine where I did 15, 12, 10, 8 rep structure while increasing weight each set.

I don't feel I got as much as I thought I would out of it but maybe that's just me.
Title: Re: BLKs Training Journal
Post by: piperdown on October 06, 2015, 09:17:23 AM
Volume is great!
Been toying with the idea of switching to more volume next year.

I did just that starting in January of this year. I switched to a 4 sets per exercise routine where I did 15, 12, 10, 8 rep structure while increasing weight each set.

I don't feel I got as much as I thought I would out of it but maybe that's just me.

I'm thinking more along the lines of %'s for volume. Say a heavy then light day. Triples worked well bringing my DL up.
Maybe something like 5x8 at 70-75% or 5x3 at 80-85%. Throw in a week or two of 90% with singles then drop down to 65% for some 5x8.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 06, 2015, 03:51:47 PM
Nice job with the paused bench. What is close grip floor press?

Thanks Eric.  For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring.  I've been doing these on the floor to help my lockout strength along with a lot of tricep work.  I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.


You're doing bench press on the floor with 215 for 9? Damn that's good. I never thought of trying that. How do you get under the bar to begin and back out after?

That's read as 215lbs for 5 reps with one rep left in the tank.  I likely could have gotten 6 reps so I record it as @9.  If I thought I had 2 left, I'd record it as @8 and so forth.  I do them in a power rack so it's easy.  My safety is just let the bar go since I can still fit under it. 

http://youtu.be/clOKetp-wA4 (http://youtu.be/clOKetp-wA4)

Volume is great!
Been toying with the idea of switching to more volume next year.


I did just that starting in January of this year. I switched to a 4 sets per exercise routine where I did 15, 12, 10, 8 rep structure while increasing weight each set.

I don't feel I got as much as I thought I would out of it but maybe that's just me.


I'm thinking more along the lines of %'s for volume. Say a heavy then light day. Triples worked well bringing my DL up.
Maybe something like 5x8 at 70-75% or 5x3 at 80-85%. Throw in a week or two of 90% with singles then drop down to 65% for some 5x8.


Try doing something like I'm doing.  For the main lifts, work up to a comfortable rep max for the day to where you could have gotten one more rep.  Once you hit that point, drop a percentage off the bar and repeat sets until you get to the same point (one rep left over).  The more you drop, the more sets you should be able to do.  If you're having a bad day maybe you don't work up to as much weight or do as many sets.  Auto regulation.  ;)

Off to do some skwats.
Title: Re: BLKs Training Journal
Post by: Merkley on October 06, 2015, 04:43:14 PM
Conventional Deadlift

 365 x 7 x 1


 :o

 I have to say I'm really impressed, seriously. I'm lucky if I can nail 2 singles with 360...no shit. Well done!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 06, 2015, 05:19:11 PM
Lowbar Squat (belt & sleeves) - x5, @9, 7-10% load drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   295 x 1
   295 x 5 @7
   315 x 5 @8.5
   335 x 5 @10  >:(
   300 x 5 @8
   300 x 5 @9

Sumo Deadlift (belt)
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3
   295 x 3
   315 x 3
   335 x 3
   NOTES:  Feeling more comfortable getting into position.  No more groin pain.

Highbar Squat - 1ct paused
   135 x 5
   185 x 10
   185 x 10
   NOTES:  Felt like cardio  :o

Conventional Deadlift

 365 x 7 x 1


 :o

 I have to say I'm really impressed, seriously. I'm lucky if I can nail 2 singles with 360...no shit. Well done!
Thanks Merk.  Friday's going to be a challenge.  I have to do 5 singles with 380.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 07, 2015, 07:26:46 AM
Volume is great!
Been toying with the idea of switching to more volume next year.

I did just that starting in January of this year. I switched to a 4 sets per exercise routine where I did 15, 12, 10, 8 rep structure while increasing weight each set.

I don't feel I got as much as I thought I would out of it but maybe that's just me.

I'm thinking more along the lines of %'s for volume. Say a heavy then light day. Triples worked well bringing my DL up.
Maybe something like 5x8 at 70-75% or 5x3 at 80-85%. Throw in a week or two of 90% with singles then drop down to 65% for some 5x8.

That's way too complicated for my simple mind. I'll stick to 5/3/1. :jester:
Title: Re: BLKs Training Journal
Post by: sakustoms on October 07, 2015, 07:28:41 AM
Nice job with the paused bench. What is close grip floor press?
Thanks Eric.  For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring.  I've been doing these on the floor to help my lockout strength along with a lot of tricep work.  I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.

You're doing bench press on the floor with 215 for 9? Damn that's good. I never thought of trying that. How do you get under the bar to begin and back out after?
That's read as 215lbs for 5 reps with one rep left in the tank.  I likely could have gotten 6 reps so I record it as @9.  If I thought I had 2 left, I'd record it as @8 and so forth.  I do them in a power rack so it's easy.  My safety is just let the bar go since I can still fit under it. 

Ah ok. That makes more sense. I was thinking actually on the ground. I did them on the smith machine a couple times. I set the safties right above my chest and started the press from the bottom. They were described as "dead bench" to me.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 07, 2015, 05:04:31 PM
Paused Bench Press - x5, @9, 7-10% load drop (8%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 5 @7
   225 x 5 @8
   235 x 5 @9 - drop 8%
   215 x 5 @8
   215 x 5 @8.5
   215 x 5 @8.5
   215 x 5 @9.5
   NOTES:  I'll PR this next week

CGBP
   135 x 8
   155 x 8
   165 x 8
   175 x 8

OHP
   45 x 10
   65 x 5
   85 x 3
   95 x 8
   115 x 8
   115 x 7
   95 x 8

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: piperdown on October 07, 2015, 05:31:48 PM
Impressive doing that much bench, followed by a solid OHP session.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 07, 2015, 07:20:05 PM
Impressive doing that much bench, followed by a solid OHP session.
Thanks.  The weight's not as much as when I used to do OHPs first in the session and lower reps.  I have to keep reminding myself of that since I'm not repping plates.  One day though. :P  It's accessory also so I can't beat myself up about it.
Title: Re: BLKs Training Journal
Post by: Merkley on October 07, 2015, 09:24:31 PM
Solid work mang!  8)
Title: Re: BLKs Training Journal
Post by: sakustoms on October 08, 2015, 06:57:40 AM
Damn that's impressive. Lots of solid benching there and those OHP's. :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 08, 2015, 05:42:53 PM
Thanks guys!  Progress is going slower than I want but that's the norm.  I somehow switch gears when the weights get heavier and the rep-ranges drop so I'm really hoping all these set of 5 pay off for me.  I remember how down I was earlier this year when I was feeling beat-up doing sets of 5 and when I dropped to 3s I PR'd a lot.  I'll drop to 3s in mid-November and try to peak for a mock meet late December to try for my 500lb squat I wanted by the end of this year.
Title: Re: BLKs Training Journal
Post by: sakustoms on October 09, 2015, 07:05:37 AM
Thanks guys!  Progress is going slower than I want but that's the norm.  I somehow switch gears when the weights get heavier and the rep-ranges drop so I'm really hoping all these set of 5 pay off for me.  I remember how down I was earlier this year when I was feeling beat-up doing sets of 5 and when I dropped to 3s I PR'd a lot.  I'll drop to 3s in mid-November and try to peak for a mock meet late December to try for my 500lb squat I wanted by the end of this year.

Damn I am jealous. You have come a long way just this year alone Ron. Great job man.  8)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 09, 2015, 05:09:10 PM
Conventional Deadlift
   135 x 10
   135 x 5
   185 x 5
   225 x 5
   275 x 3
   315 x 1
   355 x 1
   385 x 2.5 x 1
   NOTES:  This spells the official end of the SSPT singles program.  I was supposed to do 5 singles with 380.  5lbs more shouldn't have done this.  Back to the x3 sets I ran last cycle.

Reverse-band Conventional Deadlift - Orange band
   385 x 3
   385 x 3
   385 x 3

SSB Box Squat - x5, @9, 7-10% drop (10%)
   60 x 10
   150 x 5
   200 x 5
   240 x 3
   240 x 5 @8
   260 x 5 @9
   275 x 5 @9 - 5lb rep PR
   230 x 5 @8
   230 x 5 @8.5
   230 x 5 @9
   NOTES:  Previous work really drained me on these.  Warmups were heavy  :-\
SLDL
   none
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 20, 2015, 05:16:35 PM
Rough day back in the office.  I took it light both in weight and volume so I could walk tomorrow.

Lowbar Squats (w/ belt & sleeves)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   295 x 3 x 5

Sumo Deadlift (w/ belt)
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 3 x 3

Highbar Squat (w/ belt)
   185 x 3 x 10
Title: Re: BLKs Training Journal
Post by: Bando on October 20, 2015, 09:18:00 PM
wish that was my light squat weight  :'(
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 22, 2015, 05:29:44 PM
Still being a pussy coming back slowly.  Legs were fine and only a little tender.  That's what I wanted though.

Paused Bench Press - x5, @9, 7-10% drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 5 @7
   225 x 5 @8
   235 x 5 @9.5
   215 x 5 @8
   215 x 5 @8
   215 x 5 @9

CGBP
   135 x 8
   155 x 8
   175 x 7  >:(
   165 x 8
Title: Re: BLKs Training Journal
Post by: piperdown on October 22, 2015, 05:48:34 PM
Are you pausing the cgbp too?

Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 22, 2015, 05:54:55 PM
Are you pausing the cgbp too?

Yup.  Feels more comfortable and I'm able to practice leg drive better with a pause.  I'm not coordinated enough to TnG and leg drive at the same time.   :o
Title: Re: BLKs Training Journal
Post by: piperdown on October 22, 2015, 07:00:17 PM
Are you pausing the cgbp too?

Yup.  Feels more comfortable and I'm able to practice leg drive better with a pause.  I'm not coordinated enough to TnG and leg drive at the same time.   :o

Ha! I doubt I'd be able to either!
Title: Re: BLKs Training Journal
Post by: XavierNusum on October 23, 2015, 08:48:50 AM
Are you pausing the cgbp too?

Yup.  Feels more comfortable and I'm able to practice leg drive better with a pause.  I'm not coordinated enough to TnG and leg drive at the same time.   :o

Ha! I doubt I'd be able to either!

Same here, leg drive during bench is still confusing to me.  :o
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 23, 2015, 06:41:49 PM
Mot much time for training today, I at least I did something.

Conventional Deadlift - belt
   135 x 10
   135 x 5
   185 x 5
   225 x 5
   275 x 3
   315 x 3
   335 x 3
   355 x 3
   315 x 3
   315 x 3
   315 x 3

Done.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 28, 2015, 04:59:32 PM
Lowbar Squats - w/ belt & sleeves, x5, @9, 7-10% drop (7%)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 5 @6
   295 x 5 @7
   315 x 5 @8.5
   325 x 3 @9 belly cramped
   295 x 2 CRAMP.... done with squats  :-\

Movin' on...
Sumo Deadlift - w/ belt
   135 x 5
   185 x 5
   225 x 3
   275 x 3
   315 x 3
   335 x 3
   315 x 3
   315 x 3

Highbar Squat - sleeves
   45 x 10
   135 x 10
   185 x 10
   185 x 10
   185 x 10
Title: Re: BLKs Training Journal
Post by: Bando on October 28, 2015, 07:40:11 PM
Cramp on squats? Weird, never had those
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 28, 2015, 07:51:20 PM
Started happening a few months ago. Starting to worry it's more than cramps. Only happens on squats.
Title: Re: BLKs Training Journal
Post by: Bando on October 28, 2015, 07:58:26 PM
can you feel your muscles cramping under the skin? I brought it up to my GP once and he was like "I dunno, but I wouldn't worry about it." ::)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 28, 2015, 08:10:56 PM
can you feel your muscles cramping under the skin? I brought it up to my GP once and he was like "I dunno, but I wouldn't worry about it." ::)
Pretty much.  As soon as I pull the lever on my belt it relaxes.  It'll probably be sore tomorrow.  Maybe I should start doing more ab work.  Water was good today.  I drank so much at work I barely made it home for the 50 minute commute.
Title: Re: BLKs Training Journal
Post by: Bando on October 28, 2015, 08:15:25 PM
Pickle juice may be an old wive's tale for my shoulder and back cramps, but for whatever reason it helps. Abs are a whole different thing, they only happen as a result of a lift that involves squeezing my diaghpram where the other cramps can be from reaching for something on the floor.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 29, 2015, 04:50:24 PM
Paused Bench Press - x5, @9, 7-10% drop (10%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 5 @8
   225 x 5 @9
   205 x 5 @7
   205 x 5 @7
   205 x 5 @8
   205 x 5 @8
   205 x 5 @

CGBP
   135 x 8
   165 x 8
   165 x 8
   165 x 8

OHP
   45 x 10
   75 x 5
   95 x 3
   105 x 8
   105 x 8
   105 x 8

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: BLK00TJ on October 31, 2015, 01:53:07 PM
Conventional Deadlift - w/ belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   315 x 5 @8
   315 x 5 @8.5
   315 x 5 @8.5
   315 x 5 @9
   315 x 5 @9.5
   NOTES:  I'm trying something new.  linear progression 5x5 with 10lb weekly increases.  Once I can't get all sets in, I drop to 3x5.  Hit a wall again and 5x3, 3x3, rinse, repeat

SSB Box Squat - w/ belt, x5, @9, 7-10% load drop (8%)
   60 x 10
   110 x 5
   150 x 5
   200 x 3
   240 x 5 @7
   260 x 5 @8
   280 x 5 @9
   260 x 5 @8
   260 x 5 @8
   260 x 5 @8.5
   260 x 5 @9
  NOTES:  No belly cramps!  :rockon:

SLDL
   135 x 10
   155 x 10
   165 x 10
   175 x 10

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: Merkley on October 31, 2015, 05:32:29 PM
Yay! No belly cramps!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 01, 2015, 01:09:35 PM
3ct Paused Bench Press - x3, @9, 4-6% drop (5%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 3 @7
   225 x 3 @8
   235 x 3 @9 - drop 5%
   225 x 3 @8
   225 x 3 @8.5
   225 x 3 @8.5
   225 x 3 @9

Medium-grip Floor Press - x5, @9, 4-6% drop (5%)
   135 x 5
   165 x 3
   185 x 1
   185 x 5 @7
   200 x 5 @8
   215 x 5 @9.5 - drop 5%
   215 x 5 @9.5 - forgot to take the weight down  :S
   205 x 5 @8.5
   205 x 5 @9

BOR
   135 x 5
   155 x 3
   165 x 8
   175 x 8
   185 x 8
   175 x 8

Dips
   bw x 8
   25 x 8
   35 x 8
   45 x 8
   35 x 8
Title: Re: BLKs Training Journal
Post by: XavierNusum on November 03, 2015, 03:01:06 PM
Awesome BLK!
Title: Re: BLKs Training Journal
Post by: sakustoms on November 03, 2015, 03:19:24 PM
Great job Ron. Good to see you're still kicking ass here.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 03, 2015, 05:00:42 PM
Awesome BLK!
Great job Ron. Good to see you're still kicking ass here.
Thanks guys.  It's been tough, but I'm giving it a decent shot.  I feel like I've been spinning my wheels since my August meet.  No real progress but its more a consistency problem than a programming problem.

Busy day today.  I feel like my squat may be coming back to me.
Lowbar Squats - w/ belt & sleeves, x5, @9, 7-10% drop (7%)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   295 x 5 @7
   315 x 5 @8
   335 x 5 @9.5
   315 x 5 @9

Sumo Deadlift - w/ belt
   135 x 5
   185 x 5
   225 x 3
   275 x 3
   315 x 3
   335 x 3
   345 x 3 - 10lb rep PR
   315 x 3
   NOTES:  345 set had me seeing stars from the first rep to the last.

Highbar Squat - sleeves
   45 x 10
   135 x 10
   185 x 10
   205 x 10 - 20lb rep PR
   225 x 10 - 40lb rep PR
   NOTES:  I usually just do these for pump and recovery.  I decided to push them a little today.  Tough for me considering what came before them.

Bench day tomorrow.  I hope it goes better than the last one did.  I need to get my ass in bed on time.
Title: Re: BLKs Training Journal
Post by: sakustoms on November 03, 2015, 07:05:15 PM
Lots of PRs going on in here. Great job, especially on those 345 deads.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 04, 2015, 04:37:02 PM
Paused Bench Press - x5, @9, 4-6% drop (5%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 5 @7
   225 x 5 @8
   235 x 5 @9
   225 x 5 @9
   225 x 5 @9 - wanted 5 sets so I did an extra.  Was actually a little easier than the one prior.

CGBP
   135 x 5
   165 x 8
   175 x 8
   175 x 8

OHP
   45 x 10
   75 x 5
   95 x 3
   105 x 8
   115 x 8
   125 x 7

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: piperdown on November 04, 2015, 04:43:33 PM
Benching is looking strong  :)
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 04, 2015, 05:17:12 PM
Benching is looking strong  :)
Thanks man.  I didn't get a PR, but I matched one.  I'm thinking of going for one next week for bench.  If I stay consistent (which I haven't been since August) there's no reason why I should be able to get my 500/300 for squat and bench by my next meet.  Deadlift, well,... I'm working it.  I think what I'll be doing coming up is going to pay dividends. 
Title: Re: BLKs Training Journal
Post by: Merkley on November 04, 2015, 06:02:48 PM
Benching is looking strong  :)
Thanks man.  I didn't get a PR, but I matched one.  I'm thinking of going for one next week for bench.  If I stay consistent (which I haven't been since August) there's no reason why I should be able to get my 500/300 for squat and bench by my next meet.  Deadlift, well,... I'm working it.  I think what I'll be doing coming up is going to pay dividends.

 There is no reason you don't have a good five hundy in you for deads! Same with that bench, you got it in you to destroy both!

 Squats....fuck you  :P I'm jellies of dem squats you got!
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 06, 2015, 05:46:44 PM
Conventional Deadlift - w/ belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   335 x 5 @8
   335 x 5 @8.5
   335 x 5 @8.5
   335 x 5 @8.5
   335 x 5 @9
   NOTES:  My math skillz have declined or my comprehension sucks.  I was supposed to increase the weight 10# from last week, but here i did 20#.  Oh well.  It seems to have worked well.  8)  Also, there is a difference in chalk I have found.  The first batch I bought off of Amazon felt more like baby powder and the blocks fell apart trying to use them.  I've been trying to get rid of the shit by using the powder for some things and using the good batch I got from liftinglarge for squats (block chalk my back).  Today, I was losing the bar on the last few sets and switched to the block and never had the problem again.

SSB Box Squat - w/ belt, x5, @9, 4-6% load drop (4%)
   60 x 10
   110 x 5
   150 x 5
   200 x 3
   240 x 1
   260 x 5 @7.5
   290 x 5 @9 - 10lb rep PR
   280 x 5 @8
   280 x 5 @8.5
   280 x 5 @9
  NOTES: 

SLDL
   135 x 10
   185 x 10
   185 x 10
   185 x 10
   NOTES:  I needed straps on the last set.  Grip was toast and I nearly lost the bar on the 9th and 10th rep of the 2nd set.

Pullups
   3 x 5
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 07, 2015, 04:30:08 PM
Late start today thanks to last nights brews.  Felt foggy most of the morning but my head cleared up and I head down for some work.

3ct Paused Bench Press - x3, @9, 4-6% drop (6%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 3 @6
   225 x 3 @7
   235 x 3 @8
   250 x 3 @9.5 - 5lb rep PR
   235 x 3 @8
   235 x 3 @8.5
   235 x 3 @9

Medium-grip Floor Press - x5, @9, 4-6% drop (5%)
   135 x 5
   165 x 3
   185 x 1
   185 x 5 @7
   205 x 5 @8
   220 x 5 @9 - 5lb rep PR
   210 x 5 @8
   210 x 5 @8.5
   210 x 5 @9

BOR
   135 x 5
   155 x 3
   175 x 8
   175 x 8
   175 x 8
   175 x 8
   NOTES:  I felt every deadlift rep from yesterday doing these.

Dips
   bw x 8
   50 x 8
   50 x 8
   50 x 8
Title: Re: BLKs Training Journal
Post by: XavierNusum on November 08, 2015, 03:11:22 AM
Crazy work going on brother! Oh and congrats on the HB squat PR!
Title: Re: BLKs Training Journal
Post by: sakustoms on November 09, 2015, 07:03:15 AM
Definitely killer work going on in here. Those 3 count paused benches blow me away. Great job Ron.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 09, 2015, 04:39:11 PM
Blah.  Wasn't feeling it today.  I usually skip Monday since Sunday is one of those nights where I can't get back on schedule from the weekend and my sleep sucks.  However, I have plans tomorrow so I had to do tomorrow's today.  My back is still feeling Friday's deadlifts and I've been tired all day.  Monster drink didn't help at all.

Lowbar Squats - w/ belt & sleeves, x5, @9, 4-6% drop (6%)
   45 x 2 x 10
   95 x 5
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1 - I was going to start with 315 but after this warmup I knew today wasn't the day.
   295 x 5 @8
   315 x 5 @9 :(
   295 x 5 @8.5
   295 x 5 @8.5
   295 x 5 @9

Sumo Deadlift - w/ belt, x3, @8 repeats
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   275 x 3 @7
   315 x 3 @8
   315 x 3 @8
   345 x 3 @
   NOTES:  Wife chased me out of the gym so I could take the family out to dinner.  The way this session was going, I didn't put up a fight.

Highbar Squat - sleeves
   NONE :(
Title: Re: BLKs Training Journal
Post by: sakustoms on November 10, 2015, 07:02:52 AM
Don't feel bad about it Ron. You still went in and did what needed doing, and did it a whole hell of a lot better than I could. ;)
Title: Re: BLKs Training Journal
Post by: piperdown on November 10, 2015, 10:35:03 AM
Well, you got something done.

Hopefully you had a good dinner to make things better.
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 11, 2015, 02:49:06 PM
I don't know what it was, but the last few days I've been tired and achy.  I felt better today though.

Paused Bench Press - x5, @9, 4-6% drop (6%)
   45 x 2 x 10
   95 x 5
   135 x 5
   165 x 3
   195 x 1
   215 x 1
   215 x 5 @7
   225 x 5 @8
   240 x 5 @9.5 - 5lb rep PR
   225 x 5 @8.5
   225 x 5 @9

CGBP
   135 x 5
   165 x 8
   175 x 8
   185 x 8
   200 x 7 - 10 lb rep PR
   NOTES:  I thought I'd try for a 5lb PR for 8 reps on the last set.  7th rep was tough and I might have gotten an 8th, but stopped.  Still a 10lb rep PR for 7 though.  :dunno:

OHP
   45 x 10
   75 x 5
   95 x 3
   115 x 1
   115 x 8
   125 x 8 - 10lb rep PR FINALLY
   115 x 8

Pullups
   None yet
Title: Re: BLKs Training Journal
Post by: Bando on November 11, 2015, 03:21:19 PM
Lotta PR'ing up in here :thumbsup:
Title: Re: BLKs Training Journal
Post by: BLK00TJ on November 12, 2015, 04:51:14 PM
Conventional Deadlift - w/ belt
   135 x 10
   135 x 5
   185 x 5
   225 x 3
   275 x 1
   315 x 1
   345 x 1
   345 x 5 @8.5
   345 x 5 @8.5
   345 x 5 @9
   NOTES:  I decided to drop these back to 3x5 over the 5x5 I planned on.  I think last week's sets contributed to my flu like symptoms earlier this week.  Either that or I'm a wus