Isaku's Training Log

[Hamzzza]

that last squat doe

[DAaaMan64]

I saw that last squat live, you buried it. Congrats.

[darren.dugan]

You getting a youtube vid up of your comp lifts? Numbers are no fun to look at without vids.

[isaku900]

You getting a youtube vid up of your comp lifts? Numbers are no fun to look at without vids.

finishing the good attempts w/o commentary right now. will upload momentarily.

will do a 9 attempt w/commentary in a bit.

[isaku900]

Squat:
Opener: 335kg/738lbs – opening with my previous meet PR, this had become an easy opener during the peaking phase of training. I was regularly taking it and demolishing in the gym. The ER Rack on the platform was different from the BeastMetals rack we had given our rack heights on at weigh ins, this was due to Derek Kendall and Andrey Malanichev not fitting in the BeastMetals rack so at the last second the squat racks were switched out with regular ER Racks to accommodate those monsters. Luckily I had squatted on this particular ER Rack and knew what height to adjust it to for my 2nd and 3rd attempts. 3 whites, easy opener.

2nd: 350kg/771lbs - (15kg meet PR), this matched my gym PR and was 15kg meet PR. Also was fairly easy didn't even really feel it on my back during the walk out which is usually a good sign, took it down and popped right out of the hole. Little slow in the transition point, but was able to get my hips under the bar and through quickly. Really nice squat. 3 whites.

3rd: 365kg/804lbs – Had a range in mind from 357.5kg-370kg depending on how the 2nd attempt felt, since it felt pretty easy I went towards the higher end of the range and the milestone 800lb squat. I had been getting up to the platform covered in sweat and out of breath as I was wrapping my own knees and the conditions at the meet were warm and extremely muggy/humid. I decided to wrap a bit earlier so I could have a little more time to recover my breath before shouldering 800lbs. This was my first mistake of the day.

I also had difficulty with my right knee wrap and asked for a hand, Juan Laija graciously helped me out and wrapped my right knee for me, a bit tighter than I usually did, but it felt good. Unfortunately as this was going on the platform had slowed a bit. Brantley Thornton had popped his nose taking 310kg and there was some debate as to whether the platform needed to be cleaned, I heard the head referee indicate it would not be and call my load. 365kg...a 55kg change in weights needed to occur and my legs were going numb from the time they had been wrapped. If they had elected to clean the platform I would have re-wrapped, but I didn't have the time.

Got under the bar, popped it out of the rack, it felt light as hell on my back, really like an empty bar and I started to get excited that I was going to destroy 804lbs...until I tried to move my right leg backwards and it would not respond. Re-racked, tried to get a bit more backwards momentum by getting further under the bar and when I stepped back my right knee buckled and I slammed the bar into the rack and passed on the attempt.

2/3 squats, 350kg.

Bench:
Opener: 220kg/485lbs – again opening a lift with my previous meet PR. I was feeling good about my bench, had warmed up to 205kg/451lbs, paused it for a 4 count and absolutely blew it up off my chest. My back spasmed too and I had it worked out by my friend Jordan. Went out on the platform ready to go and smoked it, fairly long press command it seemed like, but was no problem. 3 whites

2nd: 232.5kg/512lbs – similar to my squat approach I was going with a tie of a gym PR for my 2nd attempt, and likewise had good speed off the chest, little slow at a high transition point and locked it out smooth. 3 whites.

3rd: 240kg/529lbs – (20kg meet PR) debated between 237.5kg and 240kg and went with the 240, it was the right call...barely. Did not have another ounce in me, clear limit lift. Got off my chest fairly quick, the training at Boss Barbell focuses on paused work and exploding off the chest, so I have not had any problems in the “weakest” area for raw benchers, but my lockout seems to be less good, so I may have to look into some more overload/top end work again. Little wobbly and got 1 red for downward motion. It was a close call.
2 whites, 1 red
3/3 bench, 240kg

Subtotal: 590kg/1300.71lbs

Deadlift:
Opener: 325kg/716lbs – since I knew my subtotal was 1300lbs, I knew that my opener as long as it was over 700lbs would get me a 2k total. I debated briefly dropping my opener to 320kg/705lbs, but decided to leave it as is. My last warmup was 300kg and was fast as all hell so I was feeling good. Could not get my hand to close over my thumb for hook grip so elected to use mixed grip and the pull was very fast. 3 whites.

2nd: 340kg/749lbs – This is where I made my 2nd mistake of the day. I put in this attempt based on what I wanted to total, not an honest assessment of what I could do that day. A 15kg jump just wasn't there after the length of time exposed to such humidity. I had rehydrated and refed and gotten my bodyweight back up to 321lbs by the time I left to go to the meet Saturday morning. By the 2nd deadlift I was down to about 308 again. There was just no replenishing happening.

The attempt came off the floor well, but got caught just shy of lockout, I tried to squeeze my hips through and shoulders back but couldn't get anything to budge. Held it in hopes of a down command, but I knew it wasn't going to be whites regardless, should have just dropped it and saved some energy for a third attempt. 3 reds.

3rd: 340kg/749lbs – took it again, similar result got it up a little better but couldn't hold on as I was smoked. 3 reds

Results:
Made 6 lifts out of 9 attempts. 915 kg / 2017lbs total for a 511.66 wilks.
I made one of ten 2000lb+ totals at Boss of Bosses 2 and feel very good about that.
27.5kg/60.6lb PR on my total. 13.42 wilks points added.

[BabySwole]

Damn good write up man. Congrats on the 2000+ total ! Watched your lifts live until youtube stopped airing it in africa.. Keep it up

[AKGetsStrength]

Fantastic work!

[bull.dogz]

Great job, Bill!! So fun to watch you lift this weekend!

[KaiSchafroth]

Had to drop by and give some credit for some awesome lifting...and because I really should be following along with some of you real lifters

[adamsz]

Not gonna lie - I was crackin up a little bit watching the live stream with all the nick names the announcer had for you. Let's go Big Billy Boy! Lulz.

Damn shame about the heat/humidity and the bad timing with the wrapping for squats. Hopefully it's still a measure of where you're at strength wise on the squat considering how light the bar felt on your back.

Regardless of not having an ideal day 2k raw is nothing to sneeze at. I remember when your stopped training at your old gym and got out of gear you ran sheiko for a bit, and I watched some of your training videos and thinking "meh, he's really not that strong. Guess geared lifting didn't carry over to well to raw strength-wise." How wrong I was...

[isaku900]

Not gonna lie - I was crackin up a little bit watching the live stream with all the nick names the announcer had for you. Let's go Big Billy Boy! Lulz.

Damn shame about the heat/humidity and the bad timing with the wrapping for squats. Hopefully it's still a measure of where you're at strength wise on the squat considering how light the bar felt on your back.

Regardless of not having an ideal day 2k raw is nothing to sneeze at. I remember when your stopped training at your old gym and got out of gear you ran sheiko for a bit, and I watched some of your training videos and thinking "meh, he's really not that strong. Guess geared lifting didn't carry over to well to raw strength-wise." How wrong I was...

LOL yeah Joey is a character, you either love him or hate him. I love him.

I mean I'm not gonna count a lift I didn't get, but I'm clearly stronger than that 771 squat...

Well when I first got out of gear I wasn't that strong, I was also hurt and a bit ****ed up emotionally. Hopefully I can keep training relatively injury free and keep on a level head, I wanna make a run at 1000kg next year or the year after.

[NorthStrong]

the fam believes in u billbearmod

[isaku900]

Deadlift

Pulls
20@bar RDL
5@75kg
3@125kg
2@175kg
1@225kg
1@285kg
1@312.5kg
3x2@320kg/705lbs
https://instagram.com/p/7TZ4mLssCQ/
https://instagram.com/p/7TcnM7ssIo/

Deficit
4@275kg/606lbs

Axle bar static holds
3 sets to failure@200kg

[isaku900]

Bench

Pause bench
2x20@bar
8@75kg
5@125kg
3@155kg
1@175kg
3x5@180kg/396lbs
https://instagram.com/p/7V3sNessPD/

Speed bench
6x4@155kg/341lbs

DB flys
4x12@60s

Lat pulls
10@180
3x8@180

[isaku900]

[unstrong]

Good stuff Bill. Are you going to be sticking with mixed grip from now on?

[isaku900]

Good stuff Bill. Are you going to be sticking with mixed grip from now on?

most likely. hook grip seems to work great for me until about two weeks before the meet, so rather than be surprised every competition I'd rather just train the **** out of my grip and pull mixed.

[isaku900]

Squats

Low bar
10@bar
5@80kg
3@130kg
2@180kg
1@230kg
5@240kg
https://instagram.com/p/7ZA4cqssKq/

High bar
3x3@185kg

pushed the left knee patellar tendon a bit early, more rest is in order before regular squattings can happen.

[bobbydigitaloa]

I follow you on IG...why not hop in the log too?

Sucks about the knee but the one working set looked plenty fast and good depth.

[isaku900]

I follow you on IG...why not hop in the log too?

Sucks about the knee but the one working set looked plenty fast and good depth.

haha cool.

yeah it looked fine, just felt slow as ****, and when I was doing the high bars I could really only feel my right leg pushing, left leg was coasting, no sense getting hurt so I called it.

[dtaps24]

Keep up the training. Really strong. Number 1!

[bobbydigitaloa]

haha cool.

yeah it looked fine, just felt slow as ****, and when I was doing the high bars I could really only feel my right leg pushing, left leg was coasting, no sense getting hurt so I called it.

Nice! I'm dealing with a back injury and it's killing me to not train but I have to get healthy or it means NO MEET in 10 weeks.

[isaku900]

Lift for Hope Charity Push-Pull

did deadlift only

warmups were mcgill bird dogs
2@315
1@455
1@495
1@585
1@655 - didn't feel awesome, dropped opener to 305kg/672lbs.

attempts:
Opener: 305kg/672lbs -really fast off the floor, good lockout, 3 whites.

2nd: 330kg/727lbs - again fast off the floor, easy lockout. felt good. 3 whites

3rd: 340kg/749lbs - fast off the floor, grind to lockout. felt heavy. 3 whites. "redemption" for my pulling at BoB2, but not really because its deadlift only

340kg/749lbs pull--> https://instagram.com/p/7lf7E0MsB0/

[darren.dugan]

Haha, no hesitation with that down command. Nice pull!

[isaku900]

[isaku900]

Bench

Bench vs chain
2x20@bar
5@60kg+3 sets chain
5@100kg+c
3@140kg+c
2@160kg+c
3x2@180kg/396lbs+c
https://instagram.com/p/7rGLSWMsEJ
Chain off
5@185kg/407lbs
https://instagram.com/p/7rL00xMsM8

Incline dumb bells vs light band
3x10@75s

[isaku900]

Squat

High bar squats
2x10@bar
5@80kg
3@130kg
2@160kg
2@180kg
1@190kg
10x3@195kg/429lbs
https://instagram.com/p/7wRc3fssDw/

[isaku900]

whoops forgot yesterday's training:
Bench

Pause bench
2x20@bar
8@75kg
5@105kg
3@125kg
2@155kg
1@175kg
3x5@182.5kg
https://instagram.com/p/7304BDssBb/

Speed bench
4x3@160kg

[isaku900]

Squats

High bar squats
2x10@bar
5@80kg
5@130kg
5@160kg
5@180kg
5@200kg/440lbs
https://instagram.com/p/76pv37ssFN/

[adamsz]

1st, just wanna congratulate you on your DL redemption at the charity meet. Awesome.


Other than that, I was hoping to solicit your opinion on pec strains and what you did to work through yours.

So at the end of 2013 I ran Smolov Jr. leading into a meet, and my right pec got progressively more and more strained throughout the training block but I powered through it.

At the meet I took my opener, and immediately after the liftoff I could feel something that felt like a serious tweak or tear happen. Said fuk it and did the rep anyway, and my pec/delt tie-in area was fuked. Scratched my next 2 attempts, and went in the bath room to look at it. No major bruising or anything, but even unracking 135 after in the warmup room it felt completely fuked. Never got a professional diagnosis at the time because I didn't have health insurance, but after reading about your experience previously it seemed like a B-grade tear.

After the meet took most of the next year off training, then came back at the beginning of this year. Pec felt fine. Went back to my normal max-legal wide grip bench, and started on a 3-month sheiko training cycle. By the end of the 1st month, the pec was feeling very strained again, so I decided to move my grip into close grip and did the remaining 2 months of the training block using close grip exclusively, and by the end the pec strained had disappeared.

After that did another 3-month sheiko training block with the wide grip, and had no issues. Did a push/pull meet and hit a nice PR.

After the push/pull meet started another 3-month sheiko training block, and almost immediately the pec strained reared it's head. Stuck it out for the first 1-month prep cycle, but by the end of that it felt dangerously close to tearing again. So, once again moved the grip into close grip and just did the last 2 months with close grip exclusively. Pec strain has gotten better, but not disappeared.

Did my mock meet for bench today for the culmination of the 3-month training block and hit a nice close-grip PR. Now that the training block is over, I want to get back to benching with my wide grip ASAP in preparation for my next meet in January. Plan is to take at least a week off and try and get ART sessions done like every other day or so to try and work through whatever the hell is wrong in my pec.

Awhile back I remember reading in your journal about you dealing with a b-grade pec tear, taking some time off and getting a bunch of ART done, and it disappeared and you got back to benching normally again.

Was just wondering if you could possibly elaborate what exactly it is you did to work through it, and what the time frame was?

TL;DR - please guide me bear mod.


Edit

So just read back a few pages, and found this:

I've torn my left pectoralis major in the musculotendinous region once, and the right pectoralis major and minor both in the musculotendinous regions once each and a 2nd one in the minor. there was a huge build up of scar tissue as the tendon remained unruptured and intact, the muscle just pulled away from the tendon, resulting in scarring to bridge the gap.

the treatment that finally broke the last of the scar tissue up actually caused an audible pop. the practitioner put their thumb in between the pec major and minor, coming in laterally through the armpit, and then had me extend my arm above my head (while lying face up on table) with my hand neutral, then i was to let the arm fall posteriorly and "open up the armpit" then bring my arm down to form a 90 degree angle or thereabouts, then did a pec fly motion. It hurt like hell, but he had me do it like three or four times digging his thumb and fingers into different areas and then there was an audible pop and all of a sudden ROM felt free-er. the next day it was sore as hell, then about 4 days later I hit a huge bench PR. this was probably my 3rd session in a row targeting the pec as I had tweaked it and decided to take ten days off benching and get ART done every 72 hours.

anything else of note which you might have missed in this description? So basically just 10 days off doing ART every 72 hours? How many ART sessions did you end up doing?