Impressive day. You're the biggest 3 lb'r ever
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Thread: Black_Spit's training Journal
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11-01-2014, 08:57 PM #3781
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11-02-2014, 09:55 AM #3782
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11-02-2014, 02:16 PM #3783
I'm getting right back to training for my next meet tomorrow. I think I'm going to do the TN State Championships Feb 14th in 15 weeks.
I'm not in the ballpark of my next big goals yet (1730 @ 308 or 1810 at SHW [shw is where I'm at now]), so the next meet is just PR time. 2nd attempts hopefully will be 5 lb PR's and 3rd's whatever my training leads me to over the next 15 weeks.
I've already laid out the training plan.
I know what works for me now. I have a blueprint for training and peaking and all that. Now I just have to keep doing it until I reach my next goals.
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11-03-2014, 07:04 AM #3784
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11-07-2014, 09:29 AM #3785
Back is still not right from the meet. Hopefully it will work itself out pretty fast. I tried some Squats today and gave up at 225.
I'm planning to do another meet feb 14, so I have 14 weeks from tomorrow to fix my back up and get a training cycle in. If I'm sidelined for a few weeks, there's another one I can do Apr 11.Last edited by Black_Spit; 11-07-2014 at 09:34 AM.
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11-07-2014, 09:50 AM #3786
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
are you guys thinking about the oly meet at all?
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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11-08-2014, 01:10 PM #3787
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11-08-2014, 01:35 PM #3788
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
I am training for the January meet to hopefully do enough to qualify for natls.
I will be doing Relentless next year as well. I may do that raw and total 1,600+. Then natls if I qualify and then look to gear up for a PL meet later next year.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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11-08-2014, 02:23 PM #3789
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11-09-2014, 05:43 AM #3790
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
197 for pan-ams and masters natls
Worlds is higher, but, it's alittle confusing. I think since next year I'll be 50, I lift to qualify for for 50, if so, my totals go down. I think 182 and then 205 which should bemore than obtainable so long as I can stay togetherSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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11-11-2014, 08:23 AM #3791
My back is getting close to normal. But I didn't want to push it today. I'm still not sure what I did to it at the meet but it's 85+% better now. I'm hoping next week I can lift normally.
I tried to make up for my lack of deadlift weight with assistance work that I usually avoid like the plague.
Deadlift -
135x5
135x5
185x3
225x2
275x1
315x1
SSB -
45x8
155x5
245x2
280x2
280x2
Rear Delt Flyes 3x25
Hammer Curls 3x15
DB Rows 3x12
DB Shrugs 3x12
DB Front/Side Raise 1x25/25 @ 3 lbLast edited by Black_Spit; 11-11-2014 at 09:55 AM.
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11-11-2014, 10:41 AM #3792
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11-13-2014, 09:43 AM #3793
Thanks Dustin, yes that is exactly what I am thinking too.
Olympic Weightlifting/Speedwork -
Stretching 10 min
Band Hammer Curls 2x15
Band Pull Aparts 3x15-25
Power/Snatch 6x2 @ 75 lb
Clean/Jerk 2 singles @ 75 lb
CJ + 5 strict Press @ 75 lb x3 sets
One of the things that my training partner and I are going to experiment with is using the Olympic lifts as our speedwork. We both have some interest in possibly competing in Olympic lifting in 2015 as well. But that isn't the online reason why were going to be doing it on Thursdays. We are going to be doing a little bit more volume on the slow lifts on Monday Tuesday and Friday. And then leave the speed work to the Olympic lifts on Thursday. Pretty soon I will start putting a little bit of weight on the bar, but it's only my third week back doing it. So, I want to get the form down solid again. This time I will be smarter about this thing, and go slower.
By the way, I hate to jinx myself, but my back felt 100% today. So maybe the suffering is over LOL. Maybe I just strained something in my low back at the meet, not sure. I know that my low back started stiffening up bad during squats. And I had to take Advil through the meet so that I could ignore it. But it is definitely better, at least for today.
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11-13-2014, 09:52 AM #3794
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Oz told me Kevin was going to him for some one on one. You should as well. What I am learning is really making a difference. The conditioning is not unlike what you went through with me. I am so sore it sucks.
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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11-14-2014, 08:29 AM #3795
Wade you were definitely right, and I am going to do that at some point soon.
So it's been 13 days since the meet. And my back is much better, but still not quite 100%. When I started squatting today I realized that I still had a little pain going on down there. so I took it pretty darn easy again on squats today. Hopefully next week I can start squatting and deadlifting pain-free again.
Band Pull Aparts 100 reps
Band Hammer Curls 1x15
Squat -
45x10
135x2
225x2
315x2
300x2
300x2
Leg Ext 3x12
Standing Abs 3x15
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11-17-2014, 08:38 AM #3796
Cycle 4 Week 1 Deadlift
Week 1 Deadlift
Pull Aparts 3x25
Band Hammer Curls 3x15
Stretching 5-10 min
Deadlift - 520 training max
135x3
225x3
315x5
350x1
395x1
440x2x2 [85% of TM]
315x3 - DOH + 5 second holds
SSB Squat -
155x5
245x1
280x5
280x5
280x5
Repeating the last training max from before the meet... I'll likely do this on all 3 lifts since it has been several weeks since I finished my last 531 cycle.
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11-21-2014, 09:19 AM #3797
Bench Press
Warmup -
Stretch/Band traction 5-10 min
Front/Side Raise 3x12 @ 3 lb DB
Band Pull Aparts 3x25
Light Hammer Curls 3x15
Bench Press -
45x25
135x5
185x3
225x5
245x5
275x3
Skulls 3x15
Pressdowns 3x15
I've got lots of stuff going on right now with work and just everything. So the lifting suffered today. Just a crappy day. So I just kind of did it whatever I felt like. Meh. I'll get it back on the rails next week. I am down 13 pounds since the meat though. And that's a step in the right direction.
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01-19-2015, 07:33 AM #3798
Bench Press
Warmup
Pull Aparts 3x25
Stretching 5+ min
Bench Press
45x15
115x10
185x5
3x6 @ 225
DB Rows 3x12
DB Shrug 3x15
Hammer Curls 3x15
Front/Side Raise 1x25/25+
So this is the first time I've used a barbell in approx 2 mo.
I've basically been lifting on a bodybuilding schedule with 30 lb DB's and Kettlebells every day. I've lost about 38 lb using a Cycled Ketogenic type of diet.
I'm feeling pretty good. So yes I'm weak but I'll get it back pretty quick.
I'm almost half way to where I need to be.
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01-19-2015, 10:30 AM #3799
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01-19-2015, 04:36 PM #3800
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01-19-2015, 06:32 PM #3801
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01-20-2015, 08:54 AM #3802
Warmup
Stretching 5 min
Band stuff (shoulders/rear Delts)
Squat -
45x5
45x5 wide
135x2
225x2 - 2 sets
Here's an idea of what my squat looks like at a after 2 months off and a lower bodyweight. They felt fine. Maybe I felt a little more in the knees than I'm accustomed to. And whatever injury I had with my low back appears to be fixed.
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01-22-2015, 08:34 AM #3803
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01-23-2015, 10:07 AM #3804
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01-23-2015, 12:57 PM #3805
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
oz will be running a meet in May...
no time like now to start getting ready
Now you'll have to total 201...Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-23-2015, 01:23 PM #3806
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01-23-2015, 01:25 PM #3807
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
That I'm not sure of. I beleive it will be held in M'boro though. Not where the one this past weekend was. A much bigger location. As soon as i know for sure, I'll post.
For the money, you might consider Oz working with you. I showed him video. He said you moved well. Last time I saw Kevin was there.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-23-2015, 02:03 PM #3808
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01-23-2015, 02:06 PM #3809
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
I did not realize he had posted it
time is now to get started
I'm there on Wednesday and Friday evening. Another super, Jason Henderson, much better oly guy than me, is most likely starting tonight.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-23-2015, 02:08 PM #3810
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
http://www.teamusa.org/USA-Weightlif...e-Championship
This one too. Missy and I both have competed at Ben's meets.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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