Author Topic: MD State Prep  (Read 172678 times)

Online sakustoms

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Re: BLKs Training Journal
« Reply #270 on: May 23, 2014, 01:47:33 PM »
Have fun offroading. In for vids of tree pullups.
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #271 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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #272 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.


Offline TMonkey

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Re: BLKs Training Journal
« Reply #273 on: May 27, 2014, 07:29:58 PM »
do the right leg first as that is where you seem to have issues ;)
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #274 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!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #275 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!

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #276 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



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.
« Last Edit: May 29, 2014, 03:52:06 PM by BLK00TJ »

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #277 on: May 29, 2014, 04:20:01 PM »
Nice Work!! Deadlifts look great, way to pull the final rep!
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #278 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.

Offline ljimd

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Re: BLKs Training Journal
« Reply #279 on: May 30, 2014, 05:00:52 PM »
Damn nice work considering the cut.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #280 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.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #281 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


Online sakustoms

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Re: BLKs Training Journal
« Reply #282 on: June 03, 2014, 10:34:08 AM »
Looking good in here Ron. Numbers increasing during a cut equals so much win.
Eric


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

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #283 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

Online sakustoms

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Re: BLKs Training Journal
« Reply #284 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.
Eric


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