Black_Spit's training Journal

[NC_Tarheel]

That thing is bad ass!!!

I'd have chalk scattered EVERYWHERE around that thing!!!

[bmontgomery87]

I'd agree with the guys above. If you want to keep things simple and count calories/macros I'd start off around 3000-3500 depending on how active you are.

When I was 165 pounds, I was cutting on around 2800 calories while doing lots of gay stuff like cardio and soccer.

[Black_Spit]

Feeling good today. I've been feeling slow so I threw in some speedwork. Some of the most fun squat days I've had were pause squats against bands. I bought Brandon Lilly's book, so I did one of his recommended set and rep schemes.

No belt today on anything.

DE Pause Squat-all weights including warmups = weight + average bands.
45x2
135x2

225x2
315x2 on video
275x2
275x2 on video
275x2
275x2 on video



I know it's hard to tell since the resolution changes when I upload to youtube, but, I like to do these really deep. Those are actually way below parallel.

Wide Stance Squat (+ average bands)
2x10 @ 45 lb
(one set on video)

Good AM (+ average bands)
3x10
(one set on video)

Standing Abs 5x15
Leg Ext 3x15
Bike Intervals 15 min

[bmontgomery87]

I've never tried the pause squats against bands. Looks like it's worth trying though.

I'm kind of excited for this training block, I've only done pause squats a couple times and they seem to be used often in the Cube setup. And lots and lots of shrugging.

[Black_Spit]

I've never tried the pause squats against bands. Looks like it's worth trying though.

I'm kind of excited for this training block, I've only done pause squats a couple times and they seem to be used often in the Cube setup. And lots and lots of shrugging.

I've always liked them. Maybe it's bc I'm strong out of the hole obviously already.

[bmontgomery87]

I've always liked them. Maybe it's bc I'm strong out of the hole obviously already.

I need some work with staying tight in the bottom, so I think pause squats will really help me.

[Black_Spit]

I need some work with staying tight in the bottom, so I think pause squats will really help me.

Yep. Also I like them bc I feel very explosive doing them. I think it builds that reversal power.

[NC_Tarheel]

You were a real band whore this morning!!!


That's some good beltless work though...nice and fast!!

[Black_Spit]

You were a real band whore this morning.

Truthfully... I just didn't want to take the bands off so I figured I'd use it for accessories. I was procrastinating.

[Black_Spit]

First time testing out the shoulder since I last injured it. I think it went ok. I was a little disappointed that 325 felt kinda heavy, but I guess I should expect that since it's been many weeks since I've used more than 300 lb with straight weight. But, all in all, fine for now. I say "for now" because sometiems it takes a few hours for my shoulders to start feeling painful and inflammed if I have aggravated them. So we'll see.

warmup
Hammer Curls 3x15
Side Raises 3x12
Stretching 10 min

Bench Press-
45x25
95x15
135x10
185x3
225x2 paused
275x1 paused
315x1 paused - on video
325x1 paused - on video



Add Slingshot for Close Grip Bench Press-
275x10 on video
225x15

Rear Delts 3x15 superset with
Rows 3x12

Hammer Curls 3x15
Shrug 3x12

And now, for the only interesting part of my journal- today's Best Lifter Award goes to this guy-

[martin_mathers]

that squatting technique maximizes quad muscle fibres hypertrophy and builds up lower back weakness. it's mentioned in the cube method for badminton ebook didnt you read it?

[Black_Spit]

that squatting technique maximizes quad muscle fibres hypertrophy and builds up lower back weakness. it's mentioned in the cube method for badminton ebook didnt you read it?

That guy was so serious this morning. He kept looking at the clock... he probably went every 30 sec or so and he did 10 sets of both of those exercises lol.

[NC_Tarheel]

That guy was so serious this morning. He kept looking at the clock... he probably went every 30 sec or so and he did 10 sets of both of those exercises lol.

Rounds for time brah....do you even crossfit???



You say 325 felt heavy



yet you smash it like it was light

[Black_Spit]

Rounds for time brah....do you even crossfit???



You say 325 felt heavy



yet you smash it like it was light

Maybe I was just rusty... If I'm going to do this cube thing, I'll have another shot at heavier bench in 3 weeks and maybe I'll try a little higher, depending on how I feel.

[bmontgomery87]

Maybe I was just rusty... If I'm going to do this cube thing, I'll have another shot at heavier bench in 3 weeks and maybe I'll try a little higher, depending on how I feel.

I thought your training was a little Cube-esque looking. And I saw "Jeremy Stevens posted in Cube Method" on my ******** last nite. (no stalker)
You just trying it for a few weeks and going from there?

[Black_Spit]

I thought your training was a little Cube-esque looking. And I saw "Jeremy Stevens posted in Cube Method" on my ******** last nite. (no stalker)
You just trying it for a few weeks and going from there?

I like the concept of it and I'm going to try it out. I like how flexible it is. I REALLY think wade would like the book if he read it. Brandon has come to a lot of the same conclusions wade has. And some different ones too...

[bmontgomery87]

I like the concept of it and I'm going to try it out. I like how flexible it is. I REALLY think wade would like the book if he read it. Brandon has come to a lot of the same conclusions wade has. And some different ones too...

Yep. There were a few good points in the book, but I have to agree with a lot of the general reviews I've heard.
He spent half the book focusing on the negative feelings he has towards his experience at Westside, and put a lot of filler into the book to make it longer. I think I just had very high expecatations for the book, it's not that it was bad, just didn't live up to what I was hoping for.

I love the training ideas, and I've enjoyed the programming so far. I was just kind of let down by the books contents. I was expecting a few pre-planned cycles so someone could pick up the book and know what to do for 10 weeks.

[Juggernaut0]

Glad your shoulder is gettin healthy man. Keep at it.

[Black_Spit]

Deadflift reps day- which turned out to be Deadlift REP day. I wanted to take slightly less than 90% of my 1RM and maybe do 2-3 reps. I came close. You'll see on the video. Anyway, good day. I feel strong. I just picked a little too much weight to try to do 3 reps with. It happens. I have a few different ideas of how to implement rep day... some of them use 531 set/rep scheme, so I'll be experimenting.

I saw stars after my 365 Front Squat today for 6-7 seconds lol... Really felt it in my mid/upper back today. You can really see that bar start to roll down my shoulders if you look carefully on the 365 set.

Warmups - Miniband
Hammer Curls 3x15
Side Raises 3x12
Stretch 10 minutes

Front Squat
45x5
45x5
135x3
225x1
315x1
365x1

Deadlift
135x1
225x1
315x1
405x1
500x1.85'ish on video



SLDL 3x10 superset with
Standing Abs 3x15

[NC_Tarheel]

That front squat was deep and badass...I feel honored that you would try to lean some and get that bar rolling


I think if you would've done 3 singles with a little more rest between sets, it woulda been cash money.

[Black_Spit]

That front squat was deep and badass...I feel honored that you would try to lean some and get that bar rolling


I think if you would've done 3 singles with a little more rest between sets, it woulda been cash money.

I agree 100%. I may have to change my definition of "repwork" for Deadlifts and consider 3-5 singles.

[NC_Tarheel]

I agree 100%. I may have to change my definition of "repwork" for Deadlifts and consider 3-5 singles.

Infor Ogre-Cube-NOV hybrid

[Black_Spit]

Infor Ogre-Cube-NOV hybrid

That's pretty much where I'm headed.

[Black_Spit]

Infor Ogre-Cube-NOV hybrid

I was talking to WhiteKimbo about this exact thing yesterday - adapting things I've found that I like from things/systems I've tried and incorporating them.

I never really bought into the idea that you had to follow one system 100% or you wouldn't reap the benefits. Hell, I used to do a 531 + Dynamic Effort program and guess what? I made progress.

Eventually I think I'll land on a system that works best FOR ME.

Right now I like Wade's split

bench
squat

decline
deadlift

(as you can see I made the mistake of heavy bench day this week the day before deadlifts, which also hurt me today... a mistake I won't make next week). I'll also be doing wade's decline system as long as my shoulder allows it. I also like his accessory work plan. One thing I missed with Wade's plan is Dynamic Effort work, especially for Squat.

For programming, I'm trying out the cube as far as rotating Heavy, Rep and Dynamic Effort days. As far as the rep days, I think I'll do Wade's 3x6,6,8 for Bench and Decline and I still don't have such a clear idea about Squat and Deadlift days. Maybe Brandon's recommendations of 85% x8 in week 1, x6 in Week 2, and x2 in week 3.

Probably sounds convoluted but I have put a lot of thought into what has worked for me in the past and how to implement them together.

[thom2355]

I have a homework assignment for you over the holiday. I want you to have solid, definitive answers to the following questions unto which you will be able to stick with for the upcoming year....the entire year. They are as follows:

1) What is your main goal from training?
2) If #1 involves a total at a lesser weight, what is your nutritional protocol going to look like to accomplish that?
3) Are you going to work with Wade?
4) Are you able to set a 8-16 week training cycle and stick with it?
5) Write up an 8-16 week training cycle and stick with it.

I don't mean the above to be derogatory, but the only consistency in training in this log over the past year has only come from working with Wade going into the meet and the several weeks after. The 5/3/1, then 5/3/1 with singles, then 5/3/1 with Westside, the Wade, now Cube has led to a lot of wheel spinning.

Answers to the above questions have to be determined to avoid consistent program/philosophy hopping. Set a goal and several small goals along the way. Develop a plan that has tangible checkmarks to determine progress along the path. Stick to it.

[Black_Spit]

Wtf? Wheel spinning? How do you figure?

2 years ago I benched 250 and squatted DL 405.

Now I bench 350+, squat 530 and DL 565.

My first push pull 1.5 years ago I benched 300 and DL 460. First real meet in Feb was 500/335/515. Then the 3rd in sept was 530/345/550.

I'm happy with my progress up to this point (except for bench which is partially explained by injury).

So yes I take it as derogatory. Frankly I'm having a very hard time understanding where you get off. Damn.

[thom2355]

Wtf? Wheel spinning? How do you figure?

2 years ago I benched 250 and squatted DL 405.

Now I bench 350+, squat 530 and DL 565.

My first push pull 1.5 years ago I benched 300 and DL 460. First real meet in Feb was 500/335/515. Then the 3rd in sept was 530/345/550.

I'm happy with my progress up to this point (except for bench which is partially explained by injury).

So yes I take it as derogatory. Frankly I'm having a very hard time understanding where you get off. Damn.

That is all well and good, but the way I see it, it appears that you are trying to combine everything into a magic potion that will result in something spectacular. It is the work and planning you put in, not trying to change sh*t around all the time. I could go more into detail on what else is driving my thoughts, but I will leave it there.

[Black_Spit]

Thanks for the input. It would be different of I wasn't making good progress. If my total goes up at every meet (which it has - dramatically), I'm happy.

[dan_g_28]

Eff the haters and doubters.

[JacobRothenberg]

Eff the haters and doubters.

i dont think thisll work the way he expects