Black_Spit's training Journal

[Black_Spit]

like the all band thing you just did.

Man I'll tell you what, if it weren't for all the extra band stuff like Pull Aparts and Dislocates and BTN Band Pulldowns, I'm 100% certain that I'd still be in a bunch of pain and taking a month off of bench pressing every other month.

[ArchDukeOfTops]

I'm gonna have to get on board with this. I've actually been stretching and stuff for my back and hammy's and its really helping. I need to do something for my shoulders.

[Black_Spit]

Worked up to planned opener of 315.

Bench Press-
45x3
135x3
185x3
225x1
275x1
315x1


Sled (75 lb's)
200'ish yards x2

I'm gonna have to get on board with this. I've actually been stretching and stuff for my back and hammy's and its really helping. I need to do something for my shoulders.

I've been literally pain free in my shoulders for a number of months. I think it's worth it. I do 3x15'ish on all of those exercises 2-3 times a week at least. And of course 50 reps of Face Pulls a week which is a big part of it I think, too.

[ArchDukeOfTops]

I was hoping to get an email notification for my meet/fed registration, but I haven't gotten one. Have they sent you any confirmation etc?

[Black_Spit]

I was hoping to get an email notification for my meet/fed registration, but I haven't gotten one. Have they sent you any confirmation etc?

I thought the same thing but no I didn't get anything. I'll take the cashing of my check as a sign that they've accepted my entry.

[NC_Tarheel]

Fast opener was fast.

I'm with you on the band stuff. I keep a lacross ball and an EFS Light Band in my office @ work and do pull aparts to the front and pull downs over my head when I get bored (basically all day )

[B1GinNY82307]

Fast opener was fast.

I'm with you on the band stuff. I keep a lacross ball and an EFS Light Band in my office @ work and do pull aparts to the front and pull downs over my head when I get bored (basically all day )

this. Nice work!

I am going to have to copy you T...I need a lax ball here...though my team may give me some looks....

[Black_Spit]

Well, I guess today was the last gym day before the meet. I may go drag the sled a few more times between now and then, and do some stuff with bands to keep the juices flowing. 455 felt easy.

Squat-
45x3
135x3
225x3
315x1
405x1
455x1

Power Shrug-
135x5
225x5
315x5
405x5

Sled-
10 yards then walk back
20 yards then walk back
30 yards then walk back
50 yards then walk back
Walk 50 then walk back

Lungsfeelgoodman

[NC_Tarheel]

this. Nice work!

I am going to have to copy you T...I need a lax ball here...though my team may give me some looks....

I work in a mobile unit with 4 women. They already think I'm insane so at this point it doesn't matter.

Well, I guess today was the last gym day before the meet. I may go drag the sled a few more times between now and then, and do some stuff with bands to keep the juices flowing. 455 felt easy.

Squat-
45x3
135x3
225x3
315x1
405x1
455x1

Power Shrug-
135x5
225x5
315x5
405x5

Sled-
10 yards then walk back
20 yards then walk back
30 yards then walk back
50 yards then walk back
Walk 50 then walk back

Lungsfeelgoodman

I want 455 to feel easy too!!!!

[Juggernaut0]

I want 455 to feel easy too!!!!

This ^ x2

[dtaps24]

Lookin good. Good luck.

[TheBateman]

subbed. 315 is cake for you

[Black_Spit]

subbed. 315 is cake for you

Thanks man. Glad to have you in my log of n00bishness...

[coachdeez]

Good luck man

[B1GinNY82307]

this week right?!?

oh yeahh....

[Black_Spit]

Thanks Coachdeez.

this week right?!?

Actually next week. Still 10 days to come up with an excuse to back out...

[LoveMyInk]

Thanks Coachdeez.



Actually next week. Still 10 days to come up with an excuse to back out...

no excuses and no backing out



says the girl that was all excited about tough mudder but doesn't want to do it anymore

[ArchDukeOfTops]

Actually next week. Still 10 days to come up with an excuse to back out...

[martin_mathers]

kill it man! gravity aint got shiit on you. blackspit - defying gravity since 1980.

[Black_Spit]

Light, band workout for prehab/restoration

Band GM-
3x15

BTN Band Pulldowns-
3x15

Pull Aparts-
3x15

External Rotators-
3x15

Dislocates-
3x15

[Black_Spit]

Sled-
50 yards x 10

Light band shoulder prehab

BTN Band Pulldowns-
3x15

Pull Aparts-
3x15

Dislocates-
1x15

[NC_Tarheel]

tick tock....tick tock.....





EDIT: Honestly I am disappointed...I thought your meet was this past Saturday

[Black_Spit]

tick tock....tick tock.....





EDIT: Honestly I am disappointed...I thought your meet was this past Saturday

I wish it were. That way I could quit being nervous about it.

[ArchDukeOfTops]

I wish it were. That way I could quit being nervous about it.

don't be scared homie

[Black_Spit]

[B1GinNY82307]

this is the worst part....the wait....

[Kent.White]

Good luck.

[martin_mathers]

are you gonna lift at all during this last week?

[Black_Spit]

are you gonna lift at all during this last week?

No. I was planning on repeating today's sled and band workout Wed. What do you think?

[Liftamulti]

No. I was planning on repeating today's sled and band workout Wed. What do you think?

At my last four meets, I haven't trained the week before at all, but when I got to the meet the lifts felt awkward. I'm going to do a very light workout on Monday and Wednesday, just the squat and bench low percentage, on the week of my march 24th meet.