Black_Spit's training Journal

[DrewDarden]

Weight is down to 308. Still headed in the right direction.

Warmup
Side Raises 3x12 @ orange miniband
Hammer Curls 3x15 @ orange miniband
Pull Aparts 3x15 @ orange miniband
Shoulder/Pec/Upper Back traction/stretches using black Rogue band

Bench Press
45x5
45x5
95x2
145x2
145x2
170x2
170x2
190x2
190x2

Gorilla Rows
200x15
200x15
200x15

I messed around with some JM Presses, and that's the last time, because I only felt it in my shoulders. My shoulders were feeling good today too before I started screwing around with those.

Skullcrushers
105x15 (barbell + 2 doubled minibands)
105x15 (barbell + 2 doubled minibands)
105x15 (barbell + 2 doubled minibands)

[WhiteKimbo]

Smart to eliminate what doesn’t feel good right away guy.

[DrewDarden]

Warmup
Side Raises 3x12 @ orange miniband
Hammer Curls 3x15 @ orange miniband
Pull Aparts 3x15 @ orange

Face Pulls
100 reps with red Rogue Band

Pressdowns
100 reps with red Rogue Band

Overhead Extensions
100 reps with red Rogue Band

[DrewDarden]

Warmup
Side Raises 3x12 @ orange miniband
Hammer Curls 3x15 @ orange miniband
Pull Aparts 3x15 @ orange miniband
4-Way Neck @ 10 reps each way

Front Squat
45x3
95x2
135x1
185x miss

Deadlift
220x2 @ 65%
220x2 @ 65%
250x2 @ 75%
250x2 @ 75%
282.5 x2 @ 85%
282.5 x2 @ 85%

Ultra Wide Grip Gorilla Rows
100x15
100x15
100x15

DB Shrug
45x15
45x15
45x15

Rogue Red Band Hammer Curl
30x15
30x15
30x15

I'm basing my percentages off of a training max that's 90% of my current PR's.

[DrewDarden]

I watched one of Wade's YouTube videos the other day and it inspired me to do some decline bench. It felt good, so I think I'll do it for at least this 531 cycle. I didn't know how much I could do, so I just did 3 sets of 6 today. Maybe I'll set my training max at the same as my flat bench an just run it like the other three lifts.

I planned on using a bumper plate, but I saw my deadlift jack sitting there and it was perfect. Very sturdy. Nothing budged.

Warmup
Side Raises 3x12 @ orange miniband
Hammer Curls 3x15 @ orange miniband
Pull Aparts 3x15 @ orange miniband

Decline Bench
45x15
135x6
185x6
185x6
185x6

Rear Delt Flyes (2x orange minibands)
15 (per hand) x15 reps
15 (per hand) x15 reps
15 (per hand) x15 reps

Superset with Wide Grip Pulldowns^
200x12
200x12
200x12

Rogue Red Band (x2/doubled) Shrug
30 (per hand) x15
30 (per hand) x15
30 (per hand) x 15

Rogue Red Band Hammer Curls
30x15
30x15
30x15

Front/Side Raise (3 pound dumbbells)
1x15/15

[WhiteKimbo]

Good work dude. Gym is looking nice

[bigwade800]

I would never have thought to do that.

We used an ab bench for quite some time in a squat rack years ago. It's what we had to do them.

[DrewDarden]

Good work dude. Gym is looking nice

Thanks, it's still growing. I'm still waiting to be able to use my new back raise. They shipped it to me without the main frame and all of the nuts and bolts.

I would never have thought to do that.

They're both so heavy it worked out perfect.

[DrewDarden]

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15
Wrist stretches

Front Squat
45x3
95x1
105x2 @ 65%
105x2 @ 65%
125x2 @ 75%
125x2 @ 75%
140x2 @ 85%
140x2 @ 85%

Everything that follows was fairly ugly. I'm just trying to learn it all again and build those motor pathways. I've actually been having a lot more fun doing olympic stuff than powerlifting stuff. Maybe I'll focus on that more in coming weeks and months.

Power Snatch
95x1

Snatch
95x miss
95x1
95x1
95x1

Power Snatch
125x1 ugly (recent PR)
125x1 ugly

Power Clean/Jerk
135 x 1 clean + 2 jerks (recent CJ PR)
135x1
145x1 (recent PR)

Full Clean/Jerk
145x1

[DrewDarden]

Bench Press
45x5
95x2
135x2
205x5 90% of Training Max
185x2 paused
185x2 paused
185x2 paused

Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

[WhiteKimbo]

Feels like 2014 in here lol

[DrewDarden]

I came home to a nice surprise today (not the dog). I'm starting to think that Titan messed up and sent me two back raises.

I'm waiting on the missing pieces from the first one they sent me (which they had to send out twice bc the first order was lost/messed up somehow). So I think I received the missing shipment, and now I'll probably still receive the pieces for the original one I got.

We'll see.

[DrewDarden]

My sons are training with me on Tue/Thu now that one of them is in-season for a sport called Raider if anyone is familiar with it. It's kind of a mix of Strongman, Crossfit and Spartan Races. Anyway, I told him we'd alternate Squatting and Deadlifting on Tuesdays so he would still get to do both with me. So I guess I'll be doing Bench on Mondays, Squat or Deadlift on Tuesdays, Speed Bench or Decline Bench on Thursdays and Squat or Deadlift on Fridays.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Deadlift
95x2
135x1
185x1
245x1

255x8 (we made a miscalculation which is why I did so many reps with this weight)
315x4 [a little over 90% of my training max]

Pause Squat
45x4
95x3
135x2
185x2
205x2

New Titan Back Raise (back popped a couple of times and my hamstrings really felt it... It felt awesome)
12 reps @ bodyweight
12 reps at bodyweight

Standing Pulldown Abs
50 reps
50 reps





My sixteen-year old son PR'd on Deadlift with 245. He's still pulling Sumo. My nineteen-year old son came in and deadlifted 245 as well because he'd rather die than be shown up by his little brother lol.

Good session tonight.

[WhiteKimbo]

Your Pull is coming back to life guy.

[DrewDarden]

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Bench Press
45x5
95x2
135x1
165x1
215x5 - 90%

Long Pause Bench
195x2
195x2

Bench reps
165x12

Skullcrushers
45x15
65x25
85x20

Rack Barbell Curls
45x15
65x12
65x25 (competing with my 16/19 y.o. sons)

Pulldowns
100x15
200x15
200x15

[DrewDarden]

Squat is a little ugly but I'm getting there. My shoulders don't hurt getting under the bar anymore, to that's good.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Squat
45x2
95x2
135x1
185x1
255x5 - 90%

12 inch Box Squat [80%]
225x2
225x2
225x2

Back Raise
BW x12
BW x12
BW x12

Pulldown Abs
100 reps

[DrewDarden]

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Band Chest Press (superset w/ pulldowns below)
30x15
30x15
30x15

Pulldowns
100x15
200x15
200x15

Pressdowns (superset w/ curls below)
50x50 reps
50x25
50x25

Hammer Curls
30x25 reps
30x25
30x25

Rear Delt Flyes
15x15
15x15
15x15

Front/Side Raise
2.15 lb x25/15

Bike
10 min

[DrewDarden]

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Bench Press
45x15
95x3
135x1
165x1
225x1
245x3 - Recent PR
265x1 - Recent PR

Paused Bench Press
155x5 long pause
180x2 80% of training max
180x2
180x2

Overhead Triceps Extensions (superset with face pulls below)
30x25 reps
30x25
30x25

Face Pulls
30x15 reps
30x15
30x15

[DrewDarden]

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Squat -
45x3
95x1
135x1
205x1
265x5- Recent PR- 95% of Training Max

Box Squat - 80% of Comp. Squat Training Max
225x2
225x2

Back Raise
BW x15 reps
BW x15 reps
BW+10 x15 reps

Pulldown Abs (Gray "Average" EliteFTS band)
100 x100 reps

[DrewDarden]

Honestly I wasn't too sure what I wanted to accomplish this workout. I like the idea of bench pressing twice a week. I was still a little sore from Monday's workout, so I knew better than to try a PR tonight or something. Honestly, I probably should have just done like 3x8 @ 65% or something to get in some reps, or maybe even 3x6 @ 75%, but that's not what I did (although I think that's what I'm going to start doing on the second bench press day next cycle). I just worked up to 245x1 (20 pounds above my cycle 1 training max) and then did my 2x2 paused with 80% plus assistance work.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Bench Press
45x15
95x3
135x2
185x1 - 82% of TM
245x1 - 108% of TM

Long Pause Bench Press
190x2 - 80% of TM
190x2 - 80% of TM

Face Pulls (superset with Pressdowns below)
30x15 reps
30x15
30x15

Pressdowns
30x15 reps
30x15
30x15

Rogue Red Band Chest Press (one in each hand tied to the rack) (superset with rows below)
30x15 reps
30x15
30x15

Rogue Red Band Rows (one in each hand tied to the rack)
30x15 reps
30x15
30x15

Farmer's Walks in my driveway (using my Titan FW Handles)(55 + the implement in each hand)
64 pounds x approx. 30 yards
64 pounds x approx. 30 yards
64 pounds x approx. 30 yards
64 pounds x approx. 30 yards
64 pounds x approx. 30 yards

[DrewDarden]

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Gorilla Pulldowns
100x15 reps
200x15
200x15
200x15

Rear Delt Flyes
30x12 reps
30x12
30x12

Shrug
60x15 reps
60x15
60x15

Deadlift tomorrow morning.

[DrewDarden]

Warmup -
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Deadlift
95x3
135x1
185x1
225x1
332.5 x5 - 95% of TM and recent PR
385x1 - Recent PR

2.15" Deficit Deadlift
275x2
275x2

Dimmel Deadlift
95x20
95x20
95x20

Pulldown Abs with Gray EliteFTS band -
Timed set - Lasted for 3:28

[DrewDarden]

Gorilla Pulldowns
100x25 reps
100x25
200x15

Back Raises
BW x15 reps
BW x15
BW x15

Pulldown Abs w/ Gray EliteFTS Band
100 reps

External Rotators
30x15 reps
30x15
30x15
15x15
15x15

Reverse Curls
15x15 reps
15x15
15x15

[DrewDarden]

Warmup -
Pulldown Abs 100 reps
Pulldowns 3x15
Back Raise 3x15

Bench Press -
65x5
155x8 @ 65% of TM
155x8 @ 65% of TM
155x8 @ 65% of TM

Long Pause Close Grip Bench Press -
155x2
155x2
155x2

Curls (21’s) -
30x21 reps
30x21
30x21

Reverse Curls -
30x15 reps
30x15
30x15

[DrewDarden]

Warmup -
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Squat -
45x3
165x8 - 58%
165x8 - 58%
165x8 - 58%

Back Raises -
BW x15
BW x15
BW x15

Pulldown Abs -
5:51 marathon set

[DrewDarden]

I forgot to mention Tuesday that I put my belt back on for the first time since I started training again. It felt so good. I felt like I knew how to squat again instantly, as soon as I hit the hole on my first rep.

Bench press coming up in a few minutes.

[JamesA1990]

I dont know why but the name Black Spit kind of offends my eyes

[DrewDarden]

I dont know why but the name Black Spit kind of offends my eyes

What can I say? My 21 year old self didn't care who I offended when I signed up with that username.

[DrewDarden]

Tonight felt good too. I feel like I know how to bench press again all of a sudden. Things are starting to feel right.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Bench Press
45x15
165x8 - 60% of TM
185x8 - 67% of TM
185x8 - 67% of TM

Seated Gorilla Rows
100x15
100x15
200x15

Gorilla Pressdowns (black + orange bands)
215x15
215x50 I made a deal with my sons that if we went to failure'ish that we'd stop after that set)

Hammer Curls (red Rogue band)
2:55 Marathon set

[DrewDarden]

Deadlift felt really good today. We had some fun on the Farmer's Walks afterwards too. I'm guessing it's a total of 75 yards total from bottom to top. We also live on a cul-de-sac, too, so we could always push a wheelbarrow/sled with wheels or something similar in the street up there. No cars ever come through because it's gated. So we'll be doing things like that in the future too I'm sure.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Deadlift
95x3
155x1
275x10 - Recent PR - 68% of TM

2.5" Deficit Pull
295x2 - Recent PR - 73% of TM
300x2 - Recent PR - 74% of TM

Back Raise
BW + 20 lb x30 reps
BWx15
BWx15

Pulldown Abs
6:22 Marathon Set

Farmers Walks (handles weigh 9 pounds each)
64 x 75 yards
64 x 75 yards
64 x 75 yards