Black_Spit's training Journal

[bigwade800]

If any of you do get one, do me a favor and call Mark and tell him that I sent you. It may not get you anything but, Mark and I are pals and I have tried to help him move some. I do a field test on the original design. This is one a the coolest tools for bench training. I have not tried the Maddog but, I think Mark sent Thad one of each. Give him a shot, tell him I sent you.

[bmontgomery87]

If any of you do get one, do me a favor and call Mark and tell him that I sent you. It may not get you anything but, Mark and I are pals and I have tried to help him move some. I do a field test on the original design. This is one a the coolest tools for bench training. I have not tried the Maddog but, I think Mark sent Thad one of each. Give him a shot, tell him I sent you.

Will do. Thanks Wade

[Black_Spit]

Squat day- Im just dragging this morning. I'm stiff all over and my quads felt a little bit sore from Front Squatting Friday. So I'm aware I wasn't achieving the same depth as last week, but I think that's why. Plus I was getting too far forward on a few of my reps too. Anyway, good session I think all around.

Squat-
45x5
135x3
225x3
315x2
380 lb 5x2



Wide Stance Squat 3x10
Standing Abs 100 reps
Bike 20 min

[bmontgomery87]

solid squats man.


The wide stance starting to feel any better?

[Juggernaut0]

No need to push it. Just a few sets of squats and you're good. Get some rest man.

[NC_Tarheel]

Hard to tell on depth as you were in your Johnny Cash workout gear.


On a side note, it was very slimming on you

[Black_Spit]

the wide stance starting to feel any better?

Honestly no lol. They hurt.

I think they're working though bc I'm getting a little lower with them.

[Black_Spit]

Hard to tell on depth as you were in your Johnny Cash workout gear.

Location: Nashville

Srs though I live in a suburb 30 min north of Nashville. The Cash family home is about 3 miles from mine. Johnny Knoxville owned it at one point.

[bmontgomery87]

Hard to tell on depth as you were in your Johnny Cash workout gear.
On a side note, it was very slimming on you

lol. thats why I try to not wear all black w/ my dark ass videos.

Honestly no lol. They hurt.
I think they're working though bc I'm getting a little lower with them.

At least you're getting closer to depth. Hopefully they'll stop killing your hips one of these days.
I did box squats yesterday and they beat my hips up pretty good.

[NC_Tarheel]

Location: Nashville

Srs though I live in a suburb 30 min north of Nashville. The Cash family home is about 3 miles from mine. Johnny Knoxville owned it at one point.

It all makes sense now

[bigwade800]

Squats looked fine. You were thinking pain and not execution and feeling the weight versus going at it. As your conditioning improves, this will lessen.

[NC_Tarheel]

Squats looked fine. You were thinking pain and not execution and feeling the weight versus going at it. As your conditioning improves, this will lessen.

Translation: Rub some dirt on it and carry on

[bigwade800]

or


take a salt tablet

[NC_Tarheel]

or


take a salt tablet

ha ha ha ha

[bigwade800]

http://www.google.com/imgres?imgurl=...ed=1t:429,i:78

[bigwade800]

Just giving you a hard time and it would be funnier if I knew how to post pics...

Ice the hips. 2 sets of 10 is plenty.

What are you taking to aid with recovery?

Weddings can take it out of you too...

[Black_Spit]

Don't read too much into what I said. I felt ok, just not 100%.

Yeah the wedding, plus I worked 60 hours last week (and I will again this week). Which is very rare for me to work over 40, but Im on a salary so it is what it is...

[Black_Spit]

Current plan is to continue to use the Slingshot again next week. Hopefully that will give this pulled muscle enough time to heal up and I can bench without it. Plus we're planning on doing Incline for 4 weeks then going back to look at it again. Incline felt good today. I can feel the spot that's pulled aching every now and then, so it's letting me know it's there...

Incline Bench Press-
45x25
95x10
135x5
185x5
225x5 -added slingshot

245x6
265x6
275x6
255x8




Face Pulls 3x15
Pulldowns 3x12
Rear Delt Flyes 3x15
Cable Rows 1x12
Hammer Curls 3x15
DB Shrug 3x12

Bike 30 min

On days when I have time I'm going to bump my cardio up. I've been doing 20 min M/Tue/Thu for a while now, so I'm bumping it up to 25-30 min.

Wade I was hoping to be back at your place again tomorrow but my wife's schedule is still interfering, and its looking like its going to for a while... So if I could get my DL numbers, here or in email I'd appreciate it.*

[NC_Tarheel]

Glad that you're able to work around that pull J



inb4500X3singles

[Black_Spit]

inb4500X3singles

-inb4 I do that... but I'm bigger than Wilkerson

[Black_Spit]

Front Squat-
45x5
135x3
225x1
275x1
315x1

Deadlift-
135
225
315
405
495 x3 singles

#1


#2


#3


Form in 3rd wasn't quite as good as 1/2, but miles ahead of where I was 3 months ago.

Leg Ext 3x12
Pull Thru's 3x12
Standing Abs 3x15
Bike 20 min

Next week I guess we're testing the Deadlift. Dis gon b gud!

[NC_Tarheel]

Looked FAST Jeremy.

My popcorn in ready


I'll be testing in 6 weeks....give me a number to shoot for (not too high though )

[Black_Spit]

Thanks man. We shall see...

How's this for a comparison?

July 6, 2012-


495 this morning

#1

[NC_Tarheel]

^^^looks like 2 totally different lifts^^^

[bigwade800]

Your biggest issue will be staying patient enough to get into the best pulling position for you but yes, lit's way ahead of where you started. Ultimately, this was just good work and is 55 under your best meet pull. I think 2 and 3 looked better than 1. The good news is there isn't any fall off where you really see something going awry from lift to lift. This is a sign that all the conditioning work is beginning to work and take hold.

[Black_Spit]

This is a sign that all the conditioning work is beginning to work and take hold.

By this, you're referring to the 15 singles and 12 singles etc we did with 30 seconds rest between sets and stuff like that early in the Dl cycle?

[NC_Tarheel]

By this, you're referring to the 15 singles and 12 singles etc we did with 30 seconds rest between sets and stuff like that early in the Dl cycle?

I call it the "See Jesus" portion of the cycle

[bigwade800]

All of it but yes, the short rest intervals require you to make form a premium, not just speed.

Look at your over all volume and how you are responding.

That's the tell tale sign that it's working and your muscular endurance is improving.

[NC_Tarheel]

All of it but yes, the short rest intervals require you to make form a premium, not just speed.

Look at your over all volume and how you are responding.

That's the tell tale sign that it's working and your muscular endurance is improving.

Follow up question on that....

My training partner has kinda been following my template on deadlift day and we have roughly the same deadlift numbers. Last night he did the same as me on fronts and trap bar deads (although in those lifts he is good for much more) but when it cam time to pull 470 for 6 singles, he missed the first one, hit the second one and then was done because he simply couldn't break it off the floor.

What could some reasons be for that??

[bigwade800]

You answer first...I'm curious as to what you think it is.