Author Topic: BLKs Training Journal  (Read 56274 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1380 on: July 07, 2017, 09:55:17 PM »
Strong sumo work! That giant sets sounded killer!

They are starting to feel a lot more comfortable.  Not sure if I'll ever be stronger at them than conventional, but I'll train them regardless.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1381 on: July 08, 2017, 07:48:11 PM »
ME Upper

3ct Paused Bench Press
   45 x 20 x 2
   95 x 5
   135 x 5
   165 x 3
   195 x 3
   225 x 3
   250 x 3
   8 sets of singles w/ 250
Giant Set
   BOR - 175 x 12 x 4
   CGBP - 175 x 12 x 4
   Ab Wheel - x12 x 4
Giant Set
   NG Pullups x7 x 4
   OHP - 95 x 12 x 4
   Fallouts - x15 x 4
Superset
   Face Pulls w/ blast straps - x15 x 3
   Skullcrushers - 70 x 15 x 3

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1382 on: July 10, 2017, 03:37:36 PM »
Ya buddy, strong 3ct benching! Giant sets are just awesome as usual!
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Online Get-n-fit

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Re: BLKs Training Journal
« Reply #1383 on: July 10, 2017, 04:17:14 PM »
Lots of volume going on in here. What's a fallout?
Lift light, until you can lift right
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1384 on: July 15, 2017, 01:06:32 AM »
Lots of volume going on in here. What's a fallout?


Fallout is kind of like an ab wheel but using a blast strap or gymnastic rings instead.  Like this but my ass doesn't look so good.




I came back from vacation at the beach today.  Way bloated and very sun burnt.  I had thoughts of getting a lower squat session in but that was a pipe dream when I found out the vanity I bought two weeks ago didn't match up with the pipes that came out of the wall.  Three stores later I found one that the wife liked and fits, but didn't fit under the mirror that was liquid nailed to the wall.  Now, the mirror is gone and will be re-purposed in my gym but I have dry wall repair to do before repainting and finally getting to the sink install that was planned. 

Oh, and the kitchen sink isn't draining.  Liquid plumber didn't work so I get to take that shit apart tomorrow and figure out what is clogging it.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1385 on: July 17, 2017, 05:34:04 PM »
Finally got back at it.


DE Lower

GHR assisted w/ orange mini band
   x5 x 5
Lowbar Squat w/ 2 sets of chain, set every :30
   175 x 2 x 10
Deadlift w/ 2 sets of chain, set every :30
   185 x 1 x 5 - sumo
   185 x 1 x 5 - conventional
   185 x 1 x 5 - sumo
Superset
   SSB Front squat
      110 x 10
      130 x 10
      150 x 10
   Standing crunches w/ orange band
      x15 x 3

Online piperdown

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Re: BLKs Training Journal
« Reply #1386 on: July 17, 2017, 09:50:05 PM »
Ron...seriously, glad you're hitting the iron to get your rage out from the repairs! Man, I'd be ready to spit nails with all the stuff happening!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1387 on: July 18, 2017, 05:05:01 PM »
Ron...seriously, glad you're hitting the iron to get your rage out from the repairs! Man, I'd be ready to spit nails with all the stuff happening!
Bathroom is almost done except for replacing a towel rack. :rocker:  Laundry room has turned from restoration to renovation since my wife bought into my original plan of stacking the washer/dryer when we moved in.  That involves taking down cabinets that are on the wall which I'll re-purpose into floor cabinets.  I'm sure there will be drywall repair for that since they are likely liquid nailed to the wall.

DE upper

GHR (assisted with red band) 3 sets of 10
DE Bench w/ 1.5 sets of chain, :30 rest
   135 x 3 x 9 sets
Giant Set - 3 rds
   BOR - 185 x 10
   CGBP - 185 x 10
   Ab wheel - x12
Giant Set - 3 rds
   NG Pullups - x6
   OHP - 115 x 8
   RC Situps - x10
Superset - 3 rds
   Skullcrushers - 80 x 12
   Hammer curls - 30 x 12

Online piperdown

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Re: BLKs Training Journal
« Reply #1388 on: July 19, 2017, 10:40:56 AM »
One hell of an upper Ron!

So, are you getting a stacked washer/drier combo unit?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1389 on: July 19, 2017, 10:57:56 AM »
One hell of an upper Ron!

So, are you getting a stacked washer/drier combo unit?

thanks.

The house we bought came with stackables, but the previous owner never stacked them or got the needed $40 kit.  We had them stacked at our old house and I liked it.  We had more room and to me it was easier to pull wet laundry out of the washer and put it in the dryer above. With the extra room from stacking, maybe I can fit a kegerator in there now. :graucho:

I also offered to build a DIY stand so the height was higher from where they sit now, but my wife didn't want to give up the cabinets above or more importantly the clothes hanging pole above them.  When I do laundry, I fold/hang in a separate room so I never needed the dang pole.  I use it as my mobility workout so I fold and stretch all at once on the floor or while doing 3rd world squats. 

Online piperdown

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Re: BLKs Training Journal
« Reply #1390 on: July 19, 2017, 11:20:28 AM »
One hell of an upper Ron!

So, are you getting a stacked washer/drier combo unit?

thanks.

The house we bought came with stackables, but the previous owner never stacked them or got the needed $40 kit.  We had them stacked at our old house and I liked it.  We had more room and to me it was easier to pull wet laundry out of the washer and put it in the dryer above. With the extra room from stacking, maybe I can fit a kegerator in there now. :graucho:

I also offered to build a DIY stand so the height was higher from where they sit now, but my wife didn't want to give up the cabinets above or more importantly the clothes hanging pole above them.  When I do laundry, I fold/hang in a separate room so I never needed the dang pole.  I use it as my mobility workout so I fold and stretch all at once on the floor or while doing 3rd world squats.

Kegerator would be SWEET!
Yeah, I don't fold in the laundry room either. I pack them upstairs and fold on the bed. Of course I holler at the boys to help and big full basket only takes a few mins.
We have the front load kind. Wish we had gotten the stands with them. Would have only been $75 each at that time. Didn't realize if you purchase them separate they are closer to $150  >:(
Might have to make a stand out of wood....
https://www.youtube.com/watch?v=CIYXBzdg21A
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1391 on: July 19, 2017, 05:00:12 PM »
Great looking sessions amongst all the house troubles!
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1392 on: July 20, 2017, 07:18:12 PM »
Great looking sessions amongst all the house troubles!

I think most of the hard stuff is done.  The rest should just be tedious.


ME Lower

GHR w/ orange mini assist - 5 x 5,
   * getting easier and almost to where I can do these with no assistance for one to two reps.  Yesterday I did 5 sets of single negatives stopping a few times as I went down each single.  I'm doing kind of like 5/3/1 but 10/1/5 daily and obviously adding assistance where needed.

Sumo Deadlift
   135 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
   345 x 1
   345 x 1
   345 x 1
   * was was planing on working to top set, drop 10% then doing 3x3 but that 385 wiped me out.

Superset - 4 rds
   Banded SSB GM w/ red band - 110 x 8
   Ab wheel - x10
   *  GMs were much harder than I remembered from last time.  That was because last time I used an orange mini band which is like 4 times less tension.  Tension on the red bands is over 100lbs at the top for the pair.

Pinch grip training
   90 x 0
   50 x 0
   20 x 1
   30 x 1
   40 x 0
   40 x 1
   30 x AMRAP back and forth until failure

I read an old article on EliteFTS on grip training so I'm going to give it a try.  I need to make a more convenient pinch block.  I used a bar sleeve but it was a pain to change the weight.  In the article, it said to start with 2 45s sandwiched together.  I wasn't close and 2-25 weren't any closer.  The jist of the program has me doing intense grip work on one upper day a week, then alternating pinch and sledge work on a lower later in the week.

https://www.elitefts.com/long-articles/8-week-never-drop-a-deadlift-grip-program/

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1393 on: July 20, 2017, 09:51:19 PM »
Looks like I am not pulling back enough.  The weight got out in front of me.  Any sumo experts out there?


Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1394 on: July 22, 2017, 03:42:57 PM »
ME Upper

GHR  negative singles EMOM - 5 rds
Paused bench
   225 x 1
   260 x 1
   275 x 1
   add reactive slingshot
   300 x 1
   300 x 1
   300 x 2
   * the plan was to work to 290 for a 5lb PR, but the way 275 moved I knew it'd be unsuccessful.
Giant Set - 3 rds
   BOR - 165 x 12
   CGBP - 165 x 12
   RC Situps - x12
Superset - 3 rds
   Skullcrushers - 70 x 12
  Hammer curls - 30 x 12