Black_Spit's training Journal

[Black_Spit]

Thanks guys.

I'm pretty sore. Need ibuprofen bad...

[Black_Spit]

So right back to work- I'm planning my next meet for 14 weeks out not counting this week. Jan 12th in Knoxville.

I remember I entered in to the "1500 in 2012" thread... Looks like I'm going to be 12 days late.

[bmontgomery87]

So right back to work- I'm planning my next meet for 14 weeks out not counting this week. Jan 12th in Knoxville.

I remember I entered in to the "1500 in 2012" thread... Looks like I'm going to be 12 days late.

you stayin RAAAAWWWW for a while or considering gear in the future?

[Black_Spit]

you stayin RAAAAWWWW for a while or considering gear in the future?

My goal is a raw elite total. I might consider trying out single ply after that. But I'd like to accomplish that first. That's gotta be 2 years down the road so I don't have to rush into considering that.

Generally speaking though, no it doesn't really interest me.

[NC_Tarheel]

So right back to work- I'm planning my next meet for 14 weeks out not counting this week. Jan 12th in Knoxville.

I remember I entered in to the "1500 in 2012" thread... Looks like I'm going to be 12 days late.

FAIL!!!!



What is elite total for SPF in the 308's??

[Black_Spit]

FAIL!!!!



What is elite total for SPF in the 308's??

I think 1728 or 1740.

[NC_Tarheel]

I think 1728 or 1740.

Definitely attainable!

[bmontgomery87]

My goal is a raw elite total. I might consider trying out single ply after that. But I'd like to accomplish that first. That's gotta be 2 years down the road so I don't have to rush into considering that.

Generally speaking though, no it doesn't really interest me.

fair enough. I've got the same goals. Raw elite. Then move onto gear....I'm interested in being a gear whore now tho

[Black_Spit]

Ok so next week we start a 14 week training cycle for the next meet. We're going to correct some of my issues. #1- Squat stance is moving out. #2- Bench grip is moving out. #3- Get strong.

So this week is just "stay active" and work some soreness out.*

Stretching 10 min
Warmup- Miniband
Hammer Curls x15
Side Raises x15
External Rotators 2x15

Squat-
45x3
45x3
135x2
225x3
315x2

Wider Stance Squats- 95 lb
2x10

Bike-
15 min

Sauna just because it feels good-
15 min

[NC_Tarheel]

Sauna just because it feels good-
15 min

Yes it does!!!


Recovery week is always fun. You get to rest up some and gets you motivated to start lifting heavy again!!

[Black_Spit]

I think dis gon b gud-

http://forum.bodybuilding.com/showth...#post958371343

[NC_Tarheel]

I think dis gon b gud-

http://forum.bodybuilding.com/showth...#post958371343

Subbed

[thom2355]

Subbed

x2.

[bmontgomery87]

subbed. in for lulz.

[Juggernaut0]

Besides having to shut the volume off, nice job. Congrats on a great meet!

What was wrong? Sound was actually quite entertaining.

BS: Congrats on the meet. I gotta say though... All your lifts looked real smooth, but that bench was way too easy. lol srs

[B1GinNY82307]

FCUKING A! Great shyt buddy!!!!

1500 in sight!

[bigwade800]

The cycle will be set up so he can total 1,500 on 2nds.

I told him today to type up the numbers I set out and print them and put them in a place he sees them every day.

I may actually do that as well and post them in the gym so when he's there, he can see them as well and so I can remind him each time he is int eh gym with us.

[bmontgomery87]

Good idea. I have "1135" written in my gym. 200 pounds over my last total, and thats the goal I'm working towards for my meet.
Visually seeing it keeps me motivated.

[Black_Spit]

14 weeks till we do it again. 1500+ or bust.*

Stretching- 5-10 min
Rotators- 3x15
Reverse Hypers- 2x10

Front Squat-
55x5
55x5
145x3
235x1
325x1
365x1 *PR*

Missing video of 365 but here's 325-


Trap Bar DL-
255x3
345 ish
445 ish
545x1
625x1 *PR*

Grip was at the top-


Deadlift-
255x1
385 x15 singles- 30 sec timer

Set 1 or 8-*


Set 15 I think-


Shrug- hold @ top
3x12

Abs-
100 reps

We talked more about straightening out some of my form issues. It's gonna be gradual but it will make a huge difference, especially on bench press.

[bigwade800]

I'm a homer

I guess in my hurry to delete some of the SD card, I managed not to upload so, I suck...sorry

However, it was a big day for you guys.

A pr front and trap 5 days after a meet is not too shabby

[Black_Spit]

So I skipped one of my prescribed sets of bench. My pec/shoulder started to feel that familiar "danger" feeling. I'd hate to re-injure it obviously, so I didn't add 10 pounds and do another set of 6 as prescribed.

I'd say this scenario was due to moving my grip out another finger. It may take a week or a few to adjust to this.

We have basically doubled my assistance work too... So we'll see how that works out for me.

Warmup- Miniband
Side Raises 2x15
Hammer Curls 2x15
Ext Rotators 2x15

Bench Press ring finger on ring-
45x25 reps
95x15
135x8
185x5
225x2
275x6



255x8

Wider Bench-
2x10 @ 135

Machine Rows-
3x12

Cable Rear Delts-
3x12**(40 lb)

DB Hammer Curls-
3x15 (20/20/25)

DB Shrug-
3x12 (55 lb DB)

Side Bends (felt very weird)-
3x12

Machine Abs-
100 reps

Bike-
15 min

I'm going to be soooo sore tomorrow. ESP oblique, low back, probably even chest.

When Wade first told me he wanted me to do Side Bends I figured it was to work my obliques, but as I was doing them I realized it was more likely that he was trying to get me to un-stiffen my back. Is that correct Wade?

[NC_Tarheel]

Something about your set up's looking awfully familiar


Can we have our 2nd official start on the race to a 600 deadlift now???

[Black_Spit]

Can we have our 2nd official start on the race to a 600 deadlift now???

I'd say this is the perfect time for that.

What's your best pull again?

[NC_Tarheel]

I'd say this is the perfect time for that.

What's your best pull again?

565 but I'm using 550 as a max for this cycle

[Juggernaut0]

Lotta work done today. Good job man.

[samsont]

awesome front squat man! I wanna have a big front squat one day. cross grip too!

[Black_Spit]

Thanks jugz. Reps on spread.

awesome front squat man! I wanna have a big front squat one day. cross grip too!

Thanks man. I'm still brand new to them and kinda learning the movement. I think I've done them 4-5 times now. I've set a PR every time I've done them.

[thom2355]

Thanks man. I'm still brand new to them and kinda learning the movement. I think I've done them 4-5 times now. I've set a PR every time I've done them.

Do you ever go for doubles/triples? Lots of singles in there....not that I am hating because holding that grip for more than a rep or two really sucks with 300+.

[Black_Spit]

Do you ever go for doubles/triples? Lots of singles in there....not that I am hating because holding that grip for more than a rep or two really sucks with 300+.

Yeah we basically do singles once we're @ 225 or so.

[bigwade800]

Now that everyone is one the same time table, save for me, we will switch it up. Last week's pull day was more to get into Jerm's head some. Seems to many, not everyone but, to many, that the week after the meet is a time to take it easy and so on. Here is something that is fact, 72 hours of inactivity...strength loss occurs and atrophy begins...so you get 3 days. I've also learned training contact athletes that the day after an event, the recovered better if we did something the day and second day after. My football guys that played high school on Friday nights, we got up early Saturday and Sunday and did 30 minutes of medium to fast pace walking on a treadmill. By Monday, they were ready to rock. Same with wrestlers and fighters.

Now, this week for instance, I'll them push for a triple pr, then a hard single with the trap and then speed from the floor and a couple of grip/lock out movements. We should have plenty of video. Jerm, bring your deal as well so we can be sure we get it all.

As for the issues with bench. I still say, like I posted on WDB, that conditioning is your issue. Josh experienced much of what you did as he had to train like you did with an opener and maybe a single due to injury. I'd be willing to bet this is more to do with that and the potential of you breaking up scar tissue based on how your video looked. As for the side bends, it's really both. You need to core work and the movement will help you become more supple which is what I need from you to get you in a better pulling position and, for the 600 raw squat I need you to hit next year.