Author Topic: MD State Prep  (Read 108219 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1005 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

Offline piperdown

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Re: BLKs Training Journal
« Reply #1006 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.
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 #1007 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.
« Last Edit: October 02, 2015, 05:28:16 PM by BLK00TJ »

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1008 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

Offline sakustoms

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Re: BLKs Training Journal
« Reply #1009 on: October 05, 2015, 06:04:42 PM »
Nice job with the paused bench. What is close grip floor press?
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1010 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.

Offline sakustoms

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Re: BLKs Training Journal
« Reply #1011 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?
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: BLKs Training Journal
« Reply #1012 on: October 06, 2015, 06:57:53 AM »
Volume is great!
Been toying with the idea of switching to more volume next year.
Eric

Pork belly body......

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

Offline sakustoms

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Re: BLKs Training Journal
« Reply #1013 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.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: BLKs Training Journal
« Reply #1014 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.
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 #1015 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. 



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.

Offline Merkley

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Re: BLKs Training Journal
« Reply #1016 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!
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #1017 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.

Offline sakustoms

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Re: BLKs Training Journal
« Reply #1018 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:
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline sakustoms

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Re: BLKs Training Journal
« Reply #1019 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.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275