Black_Spit's training Journal

**Black_Spit** · 02-27-2013, 05:25 AM

Aux

Hammer Curls 3x15
Side Raises 3x12
Rear Delts 3x15
Face Pulls 3x15
Hip Side Steps (orange short band around knees) 3x10

**Juggernaut0** · 02-27-2013, 06:25 AM

What do you do to warmup for squats?

**Black_Spit** · 02-27-2013, 06:33 AM

Originally Posted by Juggernaut0

What do you do to warmup for squats?

Normally just some light stretching and then go into the warmup sets with the bar.

But you just reminded me that yesterday I did 3x15 with 25 lb per side of Leg Ext in addition.

**Juggernaut0** · 02-27-2013, 06:37 AM

Originally Posted by Black_Spit

Normally just some light stretching and then go into the warmup sets with the bar.

But you just reminded me that yesterday I did 3x15 with 25 lb per side of Leg Ext in addition.

Any dynamic and/or mobility work?

**Black_Spit** · 02-27-2013, 06:42 AM

Originally Posted by Juggernaut0

Any dynamic and/or mobility work?

We've programmed some speed squats, usually in the 4-5 weeks leading up to a meet. Last meet I did 6x2 @ 365 for speed for 4 weeks, with the heavier squatting 3 days later. The meet before that 6x2 @ 315 for 4-5 weeks.

Mobility work for upper body (shoulders) I have done and still do some, but for lower body basically just stretching, and like you see I did the hip mobility this morning, which I should be doing every Wed/Sat from here on out.

**Black_Spit** · 02-28-2013, 05:42 AM

Warmup
Hammer Curls 3x15
Side Raises 5x15
Rear Delts 3x15

Decline Bench Press -
45x25
95x15
135x10
185x5
225x3
275x2
315x1

380x6
405x3
435x3
365x8

Pulldowns 3x12 ss w/
Shrug 3x12/10/10
Rear Delts 3x15
Hammer Curls 3x15
2 lb Side/Front Raise 1x50/25
External Rotators 4x25

**bmontgomery87** · 02-28-2013, 06:06 AM

Nice decline numbers Jeremy.

**NC_Tarheel** · 02-28-2013, 06:10 AM

You tryin to bench 4 plates brah???

**Juggernaut0** · 02-28-2013, 06:15 AM

Originally Posted by NC_Tarheel

You tryin to bench 4 plates brah???

Honestly, I think he could right now if he really wanted to. srs.

**bigwade800** · 02-28-2013, 06:18 AM

He could, he was told already...and, I believe he did 365x8

**Black_Spit** · 02-28-2013, 06:24 AM

Originally Posted by bigwade800

He could, he was told already...

Maybe I could but wouldn't you agree that there's an equal chance I would just tear something bc I rushed things?

I know I'm conservative. I want bigger numbers as much as anybody, but I also want to have longevity.

**bigwade800** · 02-28-2013, 06:30 AM

I don't think we're rushing at this point. 380 was easy. We will be conservative. I think 405 is conservative. But, it's time to up it a bit. I want to start at 385 and if it looks like 380 today, I want to jump a bit. Before the meet for sure, 405x6.

**Black_Spit** · 03-01-2013, 06:45 AM

All in all a great day. Struggling to make the necessary improvements to my DL form. But it will get there.

Warmup
Leg Ext 3x15

Front Squat
55x3x3
145x3
235x1
330x3 PR

Trap Bar
255x1
345x1
435x1
525x1
580x3 PR

Deadlift
245x1
335x1

475 x6 singles

Rolling Thunder Gripwork - 3 sec holds
80 lb x3
90 lb x3
100 lb x3

Ran out of time. Should have done SLDL's. honestly out of gas too.

**Juggernaut0** · 03-01-2013, 07:29 AM

Nice fronts man.

I've never done TBDL's. My gym doesn't even have a TB. What are the benefits of doing them may I ask? I've seen a few ppl do them every once in a while.

**Black_Spit** · 03-01-2013, 07:57 AM

Originally Posted by Juggernaut0

Nice fronts man.

I've never done TBDL's. My gym doesn't even have a TB. What are the benefits of doing them may I ask? I've seen a few ppl do them every once in a while.

Well it's a compound exercise that you can use a lot of weight with. More weight than you can pull straight from the floor. Strengthens hands, upper back, and legs while taking low back out of it.

**bigwade800** · 03-01-2013, 09:16 AM

The theory behind us using it is two fold.

1) Develop pulling power...the grip is ergonomically correct. It's a bit higher off the floor but, still a pulling motion and will save the lower back.

2) This is used to pre-exhaust the lifter and if you look, you can see that the pulls form the floor, comp wise, are way sub-maximal making the form and technique the premium.

**Black_Spit** · 03-02-2013, 09:36 AM

Warmups
10 lb Barbell Curl x30
Pulldowns 3x12
Hammer Curls 3x15
Side Raises 3x12
Front Raises 3x12

OHP
45x5
75x3
110x3
135x3
221x1
241x1 used some body English

Pulldowns 3x12
Shrugs 3x12
Hammer Curls 3x15

**dtaps24** · 03-02-2013, 11:18 AM

Originally Posted by Black_Spit

Warmups
10 lb Barbell Curl x30
Pulldowns 3x12
Hammer Curls 3x15
Side Raises 3x12
Front Raises 3x12

OHP
45x5
75x3
110x3
135x3
221x1
241x1 used some body English

Pulldowns 3x12
Shrugs 3x12
Hammer Curls 3x15

How do I watch private videos? Do I need to subscribe to your youtube? Also very strong work lately. Really looking forward to seeing your next Meet with all your training getting done at Wade's. I think it'll be a very good thing.

**Black_Spit** · 03-02-2013, 11:28 AM

Thanks man. And I didn't mean to set it private. I'll change it when I get home later.

**Black_Spit** · 03-02-2013, 11:43 AM

I think I fixed it from my phone.

**Black_Spit** · 03-04-2013, 05:43 AM

Warmup
Hammer Curls 3x15
Side Raises 3x12
Front Raises 3x12

Bench Press -
45x25
95x15
135x8
185x5
225x2
275x1

315x3 paused
325x3 paused PR
330x3 paused PR

Bamboo Bar 2x25 @ 35 lb KB's
DB Bench 1x25 @ 45 lb
Pulldowns 3x12
Rear Delts 3x15
Shrug 3x12
Hammer Curls 3x15
Bike 15 min
Abs 100 reps

**thom2355** · 03-04-2013, 05:58 AM

Originally Posted by Black_Spit

Maybe I could but wouldn't you agree that there's an equal chance I would just tear something bc I rushed things?

I know I'm conservative. I want bigger numbers as much as anybody, but I also want to have longevity.

I understand the thought here, but you can injure yourself with warm up sets as well. Staying within form and trusting your crew to not let you do anything stupid is a key part here. I think you are ready to start pushing things a bit here and realize where you are at.

Just my $0.02.

**dtaps24** · 03-04-2013, 06:32 AM

I am foncuzed as per normal, but here's what I think is happening, about half the people in here are referencing a 405 bench and the other half are talking about decline. I agree with Thom and Wade that you can start being more aggressive, but I'm sure Wade has got a good plan there. That said, if you tried to bench 405 (which is what a 50 lbs. PR?) with a new grip less than 6 weeks after missing 365 peaked out I do not think it will go well. I like the way your training is looking and you are building to something bigger me thinks. In 2013 I think 405+ is going to fall if you continue listening to Wade and working hard. I don't want to see you put the cart in front of the horse and set yourself up for disappointment. You probably won't need much more than 365-375 at your next meet to break 1500. Anything else is gravy. And we all love gravy, except my wife who is obviously crazy because she's married to me so she doesn't count.

**bigwade800** · 03-04-2013, 06:45 AM

405 for decline is what the debate was

It's all about a pr at the meet and if that has to be a 5 lb pr, so be it. I think it will be more and the training indicates that. With his triples today, it's safe to say we can be more aggressive in our choices. We still have plenty of time to see what the indications will be. He hit a pr single last week and then 325 and 330 were pr triples. We just will have to stay smart. Aggressive, not reckless, is the train of thought here. My thought process is open, pr by 5-10 based on training and then look at the two attempts and make a smart attempt on third. I would rather leave 5-10 on the platform and leave with a pr versus shooting for the moon and leaving 35 on the platform and less a pr.

I think also what you will find is Jeremy is evolving. It's very difficult to change your mindset, especially with strength training. Look at how's he's wrestled with it the past two cycles on top of some health issues. His conditioning, my #1 priority with him has greatly improved and his open mindedness and willingness to be coach is expansive and, it's paying off. But, little things like getting a hand off, having plenty of spotters and training in a training environment..it's been a plus for him and he's been a plus for the group. Bottom line, he's busting his ass and getting better and what's fun to watch, it's all still way ahead of him.

**WhiteKimbo** · 03-04-2013, 08:03 AM

My man is gettin strongeeeeeerrrrrr.

Whyyyyyyyyyyyyyyyy

**Juggernaut0** · 03-04-2013, 08:04 AM

2 PR's man. Awesome.

How does the bamboo bar feel? You're only the 2nd person I've ever heard use a bamboo bar. lol

**Black_Spit** · 03-04-2013, 08:12 AM

Originally Posted by Juggernaut0

2 PR's man. Awesome.

How does the bamboo bar feel? You're only the 2nd person I've ever heard use a bamboo bar. lol

We use it as an assistance exercise or on occasion on Saturdays...

It feels hard. But for me at least, it makes my shoulders feel great after I do them.

**Black_Spit** · 03-05-2013, 06:14 AM

2nd squat day using the wider stance.

Squat-
55x5
145x5
235x3
285x2
325x2
395x1

450 - 4x2

515x1 - wrapped opener -

Chrome Cambered Bar 3x6
Bike 15 min

**NC_Tarheel** · 03-05-2013, 07:35 AM

When will it be my turn???

That was absolutely smoked. The wider stance isn't seeming to hold up progress one bit!!

**Black_Spit** · 03-05-2013, 07:41 AM

Originally Posted by NC_Tarheel

When will it be my turn???

That was absolutely smoked. The wider stance isn't seeming to hold up progress one bit!!

Thanks. And no, not at all.

I'm definitely still trying to get a feel for it. But yeah it feels fine.

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