Author Topic: MD State Prep  (Read 109892 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #855 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
« Last Edit: June 15, 2015, 07:47:31 PM by BLK00TJ »

Offline piperdown

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Re: BLKs Training Journal
« Reply #856 on: June 15, 2015, 08:34:24 PM »
mirin' the cgbp. I really need to add those back in to my chest/tri day.
Eric

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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #857 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. :-\

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Re: BLKs Training Journal
« Reply #858 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.
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Offline piperdown

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Re: BLKs Training Journal
« Reply #859 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.
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 #860 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.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #861 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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #862 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

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #863 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?

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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #864 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.

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Re: BLKs Training Journal
« Reply #865 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:
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Offline Fiend_73

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Re: BLKs Training Journal
« Reply #866 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!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #867 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.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #868 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.
« Last Edit: June 27, 2015, 05:39:26 PM by BLK00TJ »

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #869 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!
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