Author Topic: BLKs Training Journal  (Read 58696 times)

Online piperdown

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Re: BLKs Training Journal
« Reply #1425 on: August 15, 2017, 05:22:13 PM »
Diggin the 5x squats, great way to add to the ol base.
And that TnG on bench is no joke. Don't think I would have had any desire to throw DL in after the other stuff, so kudos Ron!
Eric

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

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1426 on: August 16, 2017, 04:34:01 PM »
Sled work

140lbs - 200ft push / 200ft pull
140lbs - 200ft push / 200ft pull
105lbs - 200ft push / 200ft pull
70lbs - 200ft push / 200ft pull
35lbs - 200ft push / 200ft pull
0lbs - 200ft push / 200ft pull

90 degrees out but suffered through it.  Glutes and hams burn on the pushes and quads burn on the pulls.  When the sled hits any gravel it really sticks which sucks.  I'm going to get the blower out and clean my street  :o


Diggin the 5x squats, great way to add to the ol base.
And that TnG on bench is no joke. Don't think I would have had any desire to throw DL in after the other stuff, so kudos Ron!

The DLs are so light since it's speed work they are very easy though.  I always go strength, hypertrophy, and end with speed work.  Everything is timed so strength sets are done on the 5's of the clock, hypertrophy is a set every 90sec which comes out to about a minute rest, and speed sets are every :45 sec.

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1427 on: August 16, 2017, 04:34:44 PM »
GHR (assisted w/ orange band) x7, x7, x6, x6, x5
Squat - set every 5:00
   305 x 5
   305 x 5
   305 x 5
   305 x 8 (AMRAP -1)
TnG Bench - 1:00 rest
   190 x 8
   190 x 8
   190 x 8
   190 x 8
Deadlift w/ 2 sets chains (alternate conv./sumo)
   190 x 3 x 8 sets
Ya buddy, that's some strong work!
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1428 on: August 17, 2017, 05:47:14 PM »
GHR (assisted w/ red band) 4 x 12
Conventional Deadlift - set every 5:00
   315 x 5
   315 x 5
   315 x 5
   335 x 1
   355 x 1
   375 x 1
   I don't trust my form holding for AMRAP sets on deadlift so I opted to just work up on some singles instead.  The difference between 355 and 375 felt like a hell of a lot more than 20lbs.  Everything was moving fast until then.
SSB Squat - :60 rest
   200 x 8
   200 x 8
   200 x 8
   200 x 8
Bench w/ 1 set of chains, varying grips, set every :45
   145 x 3 x 9 rounds

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1429 on: August 19, 2017, 05:03:11 PM »
GHR - 8 singles (found that if I lower the foot plate and move it 1 pin further away from the pad I could squeeze out some singles.)
Paused Bench - every 5:00
   225 x 5
   225 x 5
   225 x 5
   225 x 7 (AMRAP -1) :(
   with reactive slingshot for extra volume
   225 x 3
   245 x 3
   265 x 3
   285 x 3
Deadlift Every :90
   270 x 8
   270 x 8
   270 x 8
   270 x 8
Squat w/ 2 sets of chains - Every :45
   185 x 3
   185 x 3
   185 x 3
   185 x 3
   185 x 3
   185 x 3
   185 x 3
   185 x 3

Online piperdown

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Re: BLKs Training Journal
« Reply #1430 on: August 19, 2017, 08:53:04 PM »
7 at 225 is great Ron!
And the extra volume with the SS for overload  8)
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 #1431 on: August 22, 2017, 08:01:05 AM »
Strong work big 3 session! Nice benching and SS work. Looked like a tough one
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1432 on: August 22, 2017, 08:21:43 PM »
Horrible.  Just horrible.  My back wasn't right since Thursday's deadlifts so I didn't train Saturday.  Friday's sled session was rained out but I would have skipped it anyway.  Today, still not right but I figured I'd just lighten the load, do some more sets and get some work done.  I had to stop after the turd set.  Back was hurting and hip started getting angry.  #oldmanproblems :'(

Squats
   285 x 5
   285 x 5
   285 x 5
Bench
   185 x 8
   185 x 8
   185 x 8
   185 x 8
Deadlift
   none

I'm going to try to heal up but still do something.  Once back to almost 100%, I'm going to change a little of the program to start lighter and increase slower with pre-programmed deloads.  Instead of starting at 75% of 1RM, I'm going to start at 70%, do less sets, and bump up 2.5% each week.  I liked the AMRAPS so I'll be keeping them.  Also ditching the chains for a while to work on more form and less speed.

Online piperdown

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Re: BLKs Training Journal
« Reply #1433 on: August 23, 2017, 07:36:34 AM »
Kudo's for getting some stuff done though Ron.
Your day looks a lot like my day in that we felt jacked up on our back. My lower still feels tight and sore today and I hardly did anything yesterday.
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 #1434 on: August 23, 2017, 08:17:49 AM »
Sorry to hear about the body beats Ron. You have been training damn hard and maybe you just need a break. Accumulated fatigue will eventually bite you in the ass. I think the only thing that kept me healthy this summer while dieting was going to the lake taking 3 or 4 day breaks off.  It allowed me to hit it hard when I could.
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Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1435 on: August 23, 2017, 04:45:28 PM »
Thanks guys.  Funny thing is, I was going to reset after this current week too.  All I wanted was 315 x 8 squat and a 225 x 8 bench this week then I was going to drop back to 75% and work back up.

Back actually feels a little better today than it did going into yesterday's workout.  I really wanted to push the sled around tonight but forcing myself to heal it up before I fuck it up.  Sucks that it's too hot lately for my hot tub, but that's supposed to change this week.  Cooler nights are coming our way. 

Online BLK00TJ

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Re: BLKs Training Journal
« Reply #1436 on: August 24, 2017, 04:52:43 PM »
I'll just go ahead and call this a deload/rehab week. 

Conventional Deadlift
   280 x 5
   280 x 5
   280 x 5
SSB Squat
   190 x 8
   190 x 8
   190 x 8
TnG Bench
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
   200 x 3
DB Rows
   55 x 15
   55 x 15
   55 x 15
Ab Wheel
   x10
   x10
   x10


Feels good to get blood flowing in my back, but I can still feel some pain.  Not during the sets though.  Just when I move into certain positions.

Online ShawnJ

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Re: BLKs Training Journal
« Reply #1437 on: August 25, 2017, 09:50:20 AM »
Nice session Ron, always smart to keep active on a sore back, resting it always seems to make it worse.
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Re: BLKs Training Journal
« Reply #1438 on: August 25, 2017, 05:19:52 PM »
Thanks Shawn.  I'm a firm believer in active recovery

Today I felt comfortable doing some sled work.

140lb 100ft sled rope pull / 100ft sled push
140lb 100ft sled rope pull / 100ft sled push
105lb 100ft sled rope pull / 100ft sled push
105lb 100ft sled rope pull / 100ft sled push
70lb 100ft sled rope pull / 100ft sled push
70lb 100ft sled rope pull / 100ft sled push
0lb 100ft sled rope pull / 100ft sled push
0lb 100ft sled rope pull / 100ft sled push

Online piperdown

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Re: BLKs Training Journal
« Reply #1439 on: August 25, 2017, 05:35:41 PM »
^^^ huffing and puffing much  ;D

Glad the active recovery is working.
My lower back felt good enough to get the ol' squats done today.
Eric

Pork belly body......

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