Black_Spit's training Journal

[Black_Spit]

Wade is the SPF now allowing Dip Belts in the Raw division?

[bigwade800]

As long as they are double ply minimum

[bmontgomery87]

Wade is the SPF now allowing Dip Belts in the Raw division?

As long as they are double ply minimum

my dip belt has a chain attachment. even though it doesn't touch the ground, that still makes all of my lifts Westside right?

[bigwade800]

negged for not having band attachments...

[Black_Spit]

Just checked and my gym opens 2 hours late tomorrow.

A gym? Of all places... On their busiest day of the year?

I don't get the fascination with new year anyway, but this is frustrating bc it means I have to squat on Wed again this week.

Not that it's a huge deal, it just would be better if I could squat Tue and Pull Fri like I'm supposed to.

[WhiteKimbo]

Squat at the compound son

[Black_Spit]

Squat at the compound son

Wish I could.

[Black_Spit]

I made this post last year, so I might as well make it again this year.

Since its New Years, ill break out my goals I posted at the beginning of 2012 in this journal.

Squat-
550

Bench Press-
405

Deadlift-
550

Deadlift I hit in competition.

Squat was close, and frankly I'm capable of it. I just haven't demonstrated it.i should knock that out Feb 2nd (goal is 570 actually Feb 2nd).

Bench Press- Not so much. Can't blame me for making it a goal though. I TNG'd 355 at the beginning of the year. Just this shoulder has made it difficult to make progress this year.

So 1/3 ain't bad.

And another one of the 3 is only going to be 2 months late.

So here are my new goals for 2013-

Squat 600
Bench 405
Deadlift 600
Total 1600+

[NC_Tarheel]

So here are my new goals for 2013-

Squat 600
Bench 405
Deadlift 600
Total 1600+

Excellent.....

[bigwade800]

I think all of these are more than doable this year.

[bmontgomery87]

Since its New Years, ill break out my goals I posted at the beginning of 2012 in this journal.

Looks like you came damn close, and I agree you can't beat yourself up over a goal if injuries occur. I thought I'd be benching a lot more than I am now but stuff happens.


Solid goals for 2013. Looking forward to seeing you hit them

[bigwade800]

He is benching more. With the shoulder issue at the meet, I kept it conservative and reserved so as to secure a solid pr. A consistent year of training and over coming the injury will result in a bigger bench than even his goal.

[Black_Spit]

It would appear that I have some haters out there (and more specifically here). I figured I'd address it quickly so it's not the elephant in the room.

I have a family and a job and a mortgage... I'm too grown up to play games with you faggots (and let's cut the shit- I know exactly who the 2-3 of you are, sitting behind your computer, gossiping and giggling like girls). And frankly I just don't need the abuse either.

I'm not going to discuss it. I said what I'm going to say. It's not a debate. I'm no longer responding to posts about my weight or any other negativity. This is a powertlifting journal and I'm a positive person.

Anyway- shoulders are still feeling good. I feel like I've found the right angle, grip, decline angle and touch point (belly button) and it feels correct.

Warmup
Hammer Curl 3x15
Side Raises 3x12
Shoulder Traction 5 min
Stretching 5 min

Decline Bench-
45x25
95x15
135x10
225x5

295x6
305x6
285x8



Rows 3x12
Rear Delt Flyes 3x15
Hammer Curls 3x15
Shrug 3x12
Bike 20 min

[NC_Tarheel]

I've been working on trying to touch lower with those declines. I have a habit of touching right at the bottom of my ribcage...maybe I ned to look @ the steepness of the bench and adjust??

When I do them at the Y they have a dedicated incline bench so besides putting a 25 under it i dunno...

[Black_Spit]

I've been working on trying to touch lower with those declines. I have a habit of touching right at the bottom of my ribcage...maybe I ned to look @ the steepness of the bench and adjust??

When I do them at the Y they have a dedicated incline bench so besides putting a 25 under it i dunno...

They bought this wooden box thing at my YMCA. It stacks up and is maybe 3.5 feet tall. It has 3-4 different height boxes and they all have rubber grips on it. The one I've been using is probably the height of an aerobic stepper or so, maybe a little taller. That's what I stick under there. Maybe try an aerobic stepper?

[Mike.Moore]

I gave Mike Moore grief about Rawwwwwwwwwwwwww squatting but, again, it was tongue in cheek and I think he'd tell you I've been more than supportive of his lifting. He does it differently, nothing more.

LOL....I just saw this (I've been MIA for a bit). But I would have to agree with you, you have.

Not 100% sure what that whole controversy was about with the decline and some video(I mostly just skimmed the last few pages), though now I want to see this video. There was some things I didn't get or agree with in there,(not with you Wade) but since its kinda old by now and it doesn't really pertain to me, I will say no more.

But when you said I do it differently, I am sure you really meant I do it right. J/K

Happy New Year!!

[bigwade800]

Well played, sir! Well played...

[JacobRothenberg]

It would appear that I have some haters out there (and more specifically here). I figured I'd address it quickly so it's not the elephant in the room.

I have a family and a job and a mortgage... I'm too grown up to play games with you faggots (and let's cut the shit- I know exactly who the 2-3 of you are, sitting behind your computer, gossiping and giggling like girls). And frankly I just don't need the abuse either.

I'm not going to discuss it. I said what I'm going to say. It's not a debate. I'm no longer responding to posts about my weight or any other negativity. This is a powertlifting journal and I'm a positive person.

someone pointed me towards what you said in TFT. it wasn't me, i don't post there.

[dtaps24]

What the Hell is everybody talking about? I haven't seen anyone talk about weight in like 3 months. What's a TFT? Jacob doesn't post where? I'm so lost. I can't even go into the main forum anymore because it is people treating rotating ME, DE, and RE or doing sets of 5+ then 3+ the 5/3/1+ into an algorythm or telling me awesome they are for banging chicks bro or getting marital advice from a bunch of 22 year olds. The interweb is confusing and largely stupid, pick up as much **** as you can and put it back down. If you care about your weight then fine, hopefully it's for competitive purposes, if you don't that's even better. Hell I'm not even big on Wilks, if you ask me who's stronger it's fairly easy to calculate, it's who lifts more weight. In the past the only time I've commented on weight loss strategy in here (or anywhere else) has been when either: A) you said you were trying to lose weight or 2) it was part of your stated goal. I like that your 2013 goal has nothing to do with weight loss, and hope that you don't discuss or worry about weight in here as it simplifies things and makes things for a more enjoyable journal viewing and productive experience for everybody. Too much complicated stuff out there, powerlifting doesn't need to be. Three lifts, figure out a good way to make them as high as possible. What's your peaking strategy for the next 3 weeks?

Edit: also it looked like you touched lower on your decline, if you get your bench touch point down there it looks like you'd put a quick 20-30 lbs. on your bench. So good job there too.

[bigwade800]

I have no clue what TFT is? Anyone?

[Black_Spit]

I have no clue what TFT is? Anyone?

"The Family thread" in the main Powerlifting section.

Dustin I PM'd you - Mike I messages you in a rep.

[bigwade800]

I still have no clue but, I'm all good.

Now, back to lifting.

There is really no "peaking phase" so to speak. We will stay the course.

I expect, like last meet, pr's across the board.

[WhiteKimbo]

Something I read from one of Dave Tate's books awhile back was to make goals for yourself, and then hold them close to you and maybe write them
down in a place where only you can see them,as a Reminder of what youre after to stay focused. Don't tell anybody your goals, then you can't be criticized. Just train hard and leave the chit talking to the interwebz *******s.

I don't post my goals, my coach knows them. My training partners may know them.

It ain't a secret that any of us here training hard don't train for mediocrity though.

[bigwade800]

Ah, well stated. I like it.

I like to have reminders posted. I don't give a fat rat's ass who is concerned or likes it, they are my goals. I have in the gym, in my house and on my desk at work what I need to total 2,400 and I saw it every day.

But, I like this approach as well.

[Black_Spit]

Well, my morning schedule with the wife and kids collided with going to Wade's this morning. Most of you know that I'm about 40 minutes from Wade's, so it usually works out that I can only consistently go to his place on Fridays. Well, even that was rubbed out this week. But, he still tells me which numbers to do and all that. Today was warm up with the Front Squat, Pull Opener, and drop down and do speed/form work. 315 seemed like a good round number for that...

I keep waiting for 500 lb to feel easy. It's not yet. Maybe when 500 lb feels easy, I'll pull 600.

Warmup
Hammer Curls 3x15
Side Raises 3x15
Stretching/Band Traction 10 minutes

Front Squat-
45x5
135x3
225x1
315x1 - only set with a belt

Deadlift-
135x1
225x1
315x1
405x1
500x1 - opener for Feb 2 meet - only set with a belt

Deadlift- no belt again
315 lb -
8 singles



Standing Abs with the Heavy Black Band-
5x15

[NC_Tarheel]

It may have felt heavy but it looked fast!!

[bigwade800]

looked easy to me

[dtaps24]

500 felt easy to me once. I was so excited I did 3 fast easy reps (with the usual trainwreck that I call form) and promptly strained an oblique on the 4th as I wondered whether I could get 6 or 8. On the bright side it forced me to take a break for awhile and I think afterwards I pulled 600 for the first time. Of course I then got too excited and pulled 605 then 600 again then didn't recover enough and missed 600 at my Meet, but I'm an idiot. So I guess the moral is who cares if it feels easy, it moved like an opener should, and don't be a dumbass, leave that to me.

[bmontgomery87]

easy opener looked easy.


nice job man.

[WhiteKimbo]

Looked strong guy.