Black_Spit's training Journal

[CROMAGS1985]

Impressive day. You're the biggest 3 lb'r ever

[Black_Spit]

Thanks guys. And I'm more like 3.3 but who's counting???

[Black_Spit]

So a little more detail - Today was the SPF Fall Festival in Princeton, Ky. About an 1 hr and 45 min from my house.

I got there early. 7:00.

When I got there I noticed there were only about 20 chairs set up. I asked him how many pre entries there were and he said only about 12-13. Which was fine by me. We started lifting at 930 or so and finished up lifting at about 1:00.

I set my openers at 500/315/500 as planned,

I went 9/9 on the day and hit 4 PR's. So a really good day.

Squat 500/535/560
Bench 315/355/370
Deadlift 500/535/570

1500 total.

Next meet Feb 14th in Manchester, Tn. Plenty left in the tank today. But I wanted to go 9/9 and hit that or total. Maybe I could have DL 600 today, but, I'll hit it in feb.

http://youtu.be/-EasaC3oPcA

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.

[Black_Spit]

So I underestimated how much I would still feel like crap this morning. My back is so sore still. So I am going to wait until Thursday to get back into the gym.

[Black_Spit]

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.

[bigwade800]

are you guys thinking about the oly meet at all?

[Black_Spit]

If I decide to do it, it will be a last minute decision. I haven't done anything over 75 lb's on sn or cj in 6 months.

I know Kevin won't. Maybe later on in 2015 he could be talked into it.

[bigwade800]

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.

[Black_Spit]

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.

Awesome. You need to total 207 kg?

Trilogy has another SPF Meet Apr 11 that I will do instead of feb 14 if my back issue interrupts my squat/dl training for a few weeks. That would give me 22 weeks. Maybe enough time to make a run at 1600.

[bigwade800]

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 together

[Black_Spit]

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 lb

[dtaps24]

I'd say do the April Meet if you're banged up and try to get that 1600.

[Black_Spit]

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.

[bigwade800]

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.

[Black_Spit]

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

[Black_Spit]

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.

[Black_Spit]

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.

[Black_Spit]

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.

[bigwade800]

Goals?

Weight?

PL?

Oly?

[Black_Spit]

Goals?

Weight?

PL?

Oly?

Weight is 300.4 this morning. I'm just going to drop weight until Im happy with it.

Everything else I don't know. Probably PL.

[dtaps24]

Nice work on the weight loss. Good to see you back.

[Black_Spit]

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.

[Black_Spit]

CG Bench Press -
45x25
95x15
115x10
185x6
205x6
185x8

Assistance
DB Row 1x25/25 @ 48 lb's
DB Military 3x15
DB Shrug 3x20
Hammer Curls 3x15
DB Front/Side Raise 1x25/25 @ 3 lb
Pull Aparts 100 reps

[Black_Spit]

Warmup
Shoulder prehab work
Stretching 5+ min

Front Squat -
45x3 - 2 sets
95x3
135x3
185x1
205x1

KB SLDL 3x12
Crunches 3x15

Obviously keeping things extremely light this week. I don't want to be so sore I can't walk.

[bigwade800]

oz will be running a meet in May...

no time like now to start getting ready

Now you'll have to total 201...

[Black_Spit]

Yes that's perfect. What's the exact date? I'm going to very seriously consider that.

[bigwade800]

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.

[Black_Spit]

http://m.teamusa.org/USA-Weightlifti...htlifting-Open

[bigwade800]

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.

[bigwade800]

http://www.teamusa.org/USA-Weightlif...e-Championship

This one too. Missy and I both have competed at Ben's meets.