Black_Spit's training Journal

[NC_Tarheel]

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

Well...the only thing I could think it might be is lack of conditioning in the posterior chain...

But what baffles me is that in Weeks 2-3 he hit 415 @ 12 singles and then 440 @ 10 singles plus has done all the assistance work as well.

[bigwade800]

You're right

And keep in mind, this is a lot of volume and the cumulative effect can be big as well. But, here is the part of the cycle that gets tough and is enough that if you're pre-exhausted and you aren't right form wise, it will show any deficiency right away.

[NC_Tarheel]

You're right

And keep in mind, this is a lot of volume and the cumulative effect can be big as well. But, here is the part of the cycle that gets tough and is enough that if you're pre-exhausted and you aren't right form wise, it will show any deficiency right away.

All good points....

He was pretty pissed off.....especially when I did all 6 singles

[Black_Spit]

Wade I don't know if it's translating into what you see or not, but I feel like I'm finally clicking with the phrase "pulling myself into position" and it's starting to feel like I'm pulling myself into position and the weight is coming up as a result.

Again- not sure if that's visible but I can feel that starting to happen.

[bigwade800]

Certainly I see it. Look ata where we started that first day when I was slapping my forehead going, s%&t the bed dude...

The improvement of form can take time and usually days and is fractional. Look at video from day one till a few weeks out form the meet, then the meet and now? Tell me what you see.

The hard reality of strength is that being strong, to be really good, is not enough. If you aren't conditioned and in shape and if your work capacity isn't what it should be, you will fail well below potential every time.

[bmontgomery87]

Stoked that you had that "aha" moment and the deadlift setup clicked for you. I'm expecting some hefty PRs at the next meet!

[Black_Spit]

Workouts have been running a little long lately. I'm thinking about coming in on Wed and doing some accessory work that I don't have time for on Mondays and Thursdays. Maybe start with some OHP, then whatever accessories I ran out of time on Monday... Then cardio.*

As for today, we talked about doing 3x6-8 in the 225 range, but my pec just wasn't up for that yet today. So I dropped down and got a little volume in with a lighter weight. The light DB's were new... Felt good to stretch out the pec area with this.*

Bench Press-
45x25
95x15
135x5
185x5
225x6*
185 lb 3x6

DB Bench Press-
25 lb - 3x25, 25, 50 reps

Rear Delts 3x15
Pulldowns 3x12
Hammer Curls 3x15
DB Shrug 3x12
Bike 30 min

[NC_Tarheel]

Sucks about that pec.

I've noticed that my workouts will run long but just due to the accessory work. I've been trying to keep an eye on the clock and try to keep my rest breaks to 60-90 seconds between lifts on upper accessory. On lower accessory, I've never really timed it...I just go when I'm ready.

[Black_Spit]

Sucks about that pec.

Yeah, it's much better. I just don't want to try to do too much with it too fast.

I've noticed that my workouts will run long but just due to the accessory work. I've been trying to keep an eye on the clock and try to keep my rest breaks to 60-90 seconds between lifts on upper accessory. On lower accessory, I've never really timed it...I just go when I'm ready.

Yeah, same here. It's the accessory work that's starting to add up.

[Juggernaut0]

Get that pec healthy man. You'll be fine.

[bigwade800]

Workouts have been running a little long lately. I'm thinking about coming in on Wed and doing some accessory work that I don't have time for on Mondays and Thursdays. Maybe start with some OHP, then whatever accessories I ran out of time on Monday... Then cardio.*

As for today, we talked about doing 3x6-8 in the 225 range, but my pec just wasn't up for that yet today. So I dropped down and got a little volume in with a lighter weight. The light DB's were new... Felt good to stretch out the pec area with this.*

2 sets of 6, then drop set of 8. The 3 sets were to be sling shot if you chose to do them after.

Bench Press-
45x25
95x15
135x5
185x5
225x6*
185 lb 3x6

DB Bench Press-
25 lb - 3x25, 25, 50 reps
????

Rear Delts 3x15
Pulldowns 3x12
Hammer Curls 3x15
DB Shrug 3x12
Bike 30 min

How do you feel now? The tell tale sign will be how you feel while squatting, especially warm-ups.

[bigwade800]

I'll super set or even tri set assistance. I'm doing other things now for Oly and Sm so, it takes longer.

You could easily super set lats with traps and then rear delts with hammers and knock it out fairly quickly.

[NC_Tarheel]

I'll super set or even tri set assistance. I'm doing other things now for Oly and Sm so, it takes longer.

You could easily super set lats with traps and then rear delts with hammers and knock it out fairly quickly.

Thanks for posting that man...I'll definitely be doing that on upper assistance.

[bigwade800]

When I do aux, I'm always super or tri setting. I just don't usually type it out that way and I guess I should as that could be misleading. Alot of the time, I'll do a lat, trap and ab on the aux. I'll add calves and reverse curls or what ever I'm doing and will probably start, after cardio, doing, for example, a set of straight arms, then shrugs and then stat my oly warm-up. That way I'm not so gassed by the time the oly training starts. I'll stat typing it out as I do it and see if that helps you visualize what I do and see if it helps save you some time.

[Black_Spit]

I feel good. I can feel that I'm getting stronger. My squat feels pretty good. My Deadlift feels great.

Bench is what it is- I believe Wade is right about what he calls muscle conditioning and that adding in some high rep stuff for chest will be the fix in the long run.

[bigwade800]

What I asked you to do is what josh did and managed a 5 lb pr given the injury he had.

Start lighter next week, 205x6 and if that goes well, then back to 225, then 185x8....then sling shot and use short rest intervals and then the db's. It is alot of volume but, you can go quickly after flat bench. We even supered lats and traps between everything to save some time.

[NC_Tarheel]

I guess lower just is what it is.....I don't think you'd get the most out of your assistance if you tri set SLDL's, Ham Curls and Rev Hyper or whatever PC exercises you choose...

[Black_Spit]

What I asked you to do is what josh did and managed a 5 lb pr given the injury he had.

Start lighter next week, 205x6 and if that goes well, then back to 225, then 185x8....then sling shot and use short rest intervals and then the db's. It is alot of volume but, you can go quickly after flat bench. We even supered lats and traps between everything to save some time.

One of the things that's been slowing me down some is this new training partner. I just have to tell him I need to speed it up.

What do you think about me doing some OHP wade? I'm pretty strong on it, especially compared to my bench. So it's fun for me to do.

[bigwade800]

Here is what I'd do since PL is your priority. If the 205x6 hurts, stop benching and go to overhead. Simply use it instead of the flat bench for now. Otherwise, I wouldn't do it. I only do it now since I need the oly and sm work.

However, if it's just something you want, I would caution it being done every week. I would follow it more on decline day versus flat.

[bigwade800]

As for lower, look at what your assistance is. I super reverse hyper and kneeling leg curl.

Really, keeping your rest intervals tight on assistance is the key to saving time.

It is an investment of time, no doubt about it.

[NC_Tarheel]

As for lower, look at what your assistance is. I super reverse hyper and kneeling leg curl.

Really, keeping your rest intervals tight on assistance is the key to saving time.

It is an investment of time, no doubt about it.

Wouldn't you almost want to opt do it that way?? It could be a win/win as far as getting in assistance work and further conditioning the muscle correct??

[bigwade800]

Maybe, it really depends on the individual and also, the bigger thing is time constraint. Some folks can super set and go fast and it's nothing and others not so much. The conditioning that I'm talking about is not a cardio or aerobic based conditioning, so keep that in mind.

[NC_Tarheel]

Maybe, it really depends on the individual and also, the bigger thing is time constraint. Some folks can super set and go fast and it's nothing and others not so much. The conditioning that I'm talking about is not a cardio or aerobic based conditioning, so keep that in mind.

So the conditioning you're referring to should be done mostly with the main compound lifts and then to a much lesser extent the assistance lifts???

[bigwade800]

With the assistance.

The main lifts is the comp training and it should take as long as it takes with in the time constraints that you have.

Look at it like this as an example and this is making a long story short and I'll be doing an article on this very thing. The example, how many pec injuries do you see where the guy is very strong? You see it, you see it with some frequency. Now, it's obvious that strength wasn't the issue so, how could this be? Strength does not always equate conditioned, in fact, it rarely does. Now, how many times do you see the pec injury directly to the pec? You don't, it's usually, for the most part, in the pec/delt tie in. So, we do side raises to "condition" the area. The high rep and low weight side raises will help develop more connective tissue. This is scientific fact. You don't over trian the shoulders but flush blood and build the connective tissue. This is a small example.

[Black_Spit]

I dig the logic. I have a feeling it will be met with skepticism bc it isnt exactly a mainstream concept. But the proof will be in the pudding.

We'll see if this can help fix me up...

[bigwade800]

The dumbbell press work was something we've done in the past, the same principle. We did alot of talking with Mark Bell and his crew and I also spoke to Louie about this. The conditioning is a big deal and so few pay any attention to it.

[NC_Tarheel]

With the assistance.

The main lifts is the comp training and it should take as long as it takes with in the time constraints that you have.

Look at it like this as an example and this is making a long story short and I'll be doing an article on this very thing. The example, how many pec injuries do you see where the guy is very strong? You see it, you see it with some frequency. Now, it's obvious that strength wasn't the issue so, how could this be? Strength does not always equate conditioned, in fact, it rarely does. Now, how many times do you see the pec injury directly to the pec? You don't, it's usually, for the most part, in the pec/delt tie in. So, we do side raises to "condition" the area. The high rep and low weight side raises will help develop more connective tissue. This is scientific fact. You don't over trian the shoulders but flush blood and build the connective tissue. This is a small example.

Interesting....

[bigwade800]

I'm very used to the training being met with skepticism. I can only tell you the results. I know the examples I used were geared lifters but, look at Josh and ask him what turned around for him and how. Look at his results. Look at how strong Chris as a 148 that works physically every day, almost always 7 days a week. And if anyone can get Sean to a meet and get a total...

It's not really ground breaking but, it's paying attention to fractional things, the devil is in the details kind of thing. It's really approach to training versus "doing" something different or magical.

[NC_Tarheel]

The dumbbell press work was something we've done in the past, the same principle. We did alot of talking with Mark Bell and his crew and I also spoke to Louie about this. The conditioning is a big deal and so few pay any attention to it.

Of course you go heavy from time to time with the major lifts but what you're kinda saying (if I may speak for you ) is that you're working form and speed with the big 3 lifts and conditioning the muscle with assistance. Those two working together produce a big lift on the platform rather than being a big lifter in training and bombing on the platform. Am I close??

[bigwade800]

You're getting there. It is more involved and it's a bunch of info so I'll save it for the article.

Look at it this way, my heaviest squat in training prior to 1,040 was 960. It was the only squat all cycle that I did fully geared, with wraps and the straps up and if you watch the video, 1,040 wasn't limit.

When I pulled 625 beltless this last time, I didn't pull more than 545. All my heavy work was done front squatting and trap bar pulling and then form and speed form the floor. I did RDL's and stiffs along with RH's and kb sldl.

The pull is not a big pull but I came off a back injury and 30 lb weight loss and had been training sumo for the last few years.

Just a few examples.