Black_Spit's training Journal

[Black_Spit]

Bench Week 3

Bench Press
45x15
95x5
135x3
185x3
225x2
275x1 paused
300x2 paused (95% of training max)
325x1 paused

[Black_Spit]

Week 3 Squat -

45x3x3
135x3
225x1
315x1
365x1
405x1
475x3 - 95% of Training Max
515x2 - PR Double!

Standing Abs 100 reps

[bigwade800]

nicely done

[Black_Spit]

Thanks I'm feeling great about where I'm at 11 weeks out.

[Black_Spit]

Here's the 475x3 set too

[Black_Spit]

Week 4 Bench Press deload

Warmup - bandwork for shoulders
Pull Aparts etc

Bench Press -
65x15
135x5
160 - 3x5 - 50% of Training Max

[Black_Spit]

Week 4 - Squat Deload

Squat
65x5
135x5
225x5
275x5 - 55% of TM

[Black_Spit]

Week 1 - Cycle 2 - Bench Press

Bench Press - 325 Training Max

45x15
95x5
135x5
185x3
225x5 (65%)
245x5 (75%)
275x9 (85%)

DB Floor Press 2x25 @ 40 lb
Miniband Pressdowns 100 reps

[Black_Spit]

Week 1 Deadlift -

Deadlift - 510 TM

135x5
185x1
225x1
275x1
315x1
355x1
435x2 - 4 sets (85% of TM)



Standing Abs 50 reps

[Black_Spit]

CG Bench Press -
45x15
95x5
135x3 paused
185x2 paused
225x1 paused
275x1 paused

Strict Press -
95x5
135x3
170x7
170x7

Hammer Curls 3x15

[Black_Spit]

Week 1 Squat - Cycle 2

Squat -
45x5
135x3
225x2
315x1
400x1
435x5 (85% of TM)

Pause Squat - 3 sec pause
325x2x2

[Black_Spit]

Planned on having a better day today. My form was just off on my top set. I thought I might go up to 500 or more x3 reps but my technique was off so I cut it off at my 90% set and went back down. 315 working on technique and speed.

Warmup -
Stretching
Face Pulls 3x15

Deadlift
135x3
135x1
185x1
225x1
315x1
405x1
460x3 (85% of TM)
315x5 singles working form/speed

Standing Abs 100 reps
Light Hammer Curls 3x15
DB Shrug 1x25

[Black_Spit]

Stretching 10 min
Face Pulls 3x15

Bench Press -
45x25
95x5
135x3
185x3
225x2
275x1
295x6 (90% of Training Max)
315x3

DB Bench 2x25 @ 40 lb
DB Shrug 3x15
Band overhead Triceps 100 reps
Band Curls 100 reps

[bigwade800]

have you stopped oly training all together?

[Black_Spit]

I'm working on a way of blending the two. But yeah I haven't done anything in a month.

[bigwade800]

It is hard

Missy is better at it than I am but, her schedule allows some things that mine won't.

I have just started back. Osman wants me to compete so I can be part of the team at masters...not sure I can pull that off.

have you been to his place yet?

[Black_Spit]

Squat - no wraps
45x5
135x5
185x3
225x2
315x1
405x1
460x5 - 5 rep PR! 90% of TM

Front Squat -
135x3
225x3
275x1
315x1 paused

[Black_Spit]

Video from earlier

Squat - 460x5

[Black_Spit]

Warmup
Face Pulls 3x15
Stretching 5 min

Bench Press -
45x15
135x5
185x5
225x3 paused
275x2 paused
315x3 - 95% of TM
335x1 paused - planned opener

Close Grip -
225x6
225x6
225x15 w/ slingshot

Pretty easy stuff on the close grip. Just getting in some triceps work.

[Black_Spit]

Week 3 Cycle 2 Deadlift

Deadlift -
135x2
135x1
185x2
225x1
275x1
315x1
365x1
420x1
485x2 - 95% of TM
535x1
535x1

DB Rows 1x30 per side @ 50 lb
Band Rows 3x12

Kind of bummed out because I was having grip issues at the top with 535. Four weeks ago I hit 575 with no real grip issues. But, it is what it is, and I will just have to keep on working.

[bigwade800]

where did you train?

use a DL bar?

we are doing RT work and holds. It seems to really have helped.

[Black_Spit]

@ Kevins. It's a Texas deadlift bar. Yes I think holds are going to be in my future. And the high rep dumbbell rows supposedly can help too. So I'm going to be doing some of those as well.

[bigwade800]

The holds and then pulling some with say a Jesup bar made big gains for Andy when he had grip issues. Something a little bigger diameter. When pull was pulling low 500's I had him pull with the squat bar. Once he got back to the DL bar, he learned the smaller diameter to squeeze the cradle of the grip versus squeezing the bar. He went on to pull close to 600 at 242 when he was a junior.

[Black_Spit]

Week 3 Cycle 2 - Light Press/Triceps

JM Press -
45x15
95x12
135x8
185x8

Strict Press -
135x5
180x3
180x3

Light Hammer Curls 3x15
Band Triceps Extension 2x15
Band Pressdowns 1x25

[Black_Spit]

Week 3 Cycle 2 - Squat

Warmup stretch 15 min
Face Pulls 50 reps

Squat - Training Max 510
45x5 wide
45x5
135x3
225x2
315x1
405x1
440x1
485x3 95% of TM - {PR triple}



Speed/Technique Pulls -
275 x8 singles

Standing Abs 100 reps

Added in a few light deadlifts after squat because I wanted to work on foot and hand placement. Trying to find my deadlift groove again. I'm stronger than I've ever been right now, no doubt. So I just need to put it all together over the next 7 weeks.

Time to deload.

[Black_Spit]

Week 4 Cycle 2 -

Deadlift deload/technique/grip work

Stretching 15 min

Deadlift - no chalk today
135x3 DOH
135x3 DOH
135x3 HG
225x3 singles HG
315x 3 singles DOH
315x3 singles (mixed grip 3-5 second holds)

Front Squat -
45x5
135x3
225x1
315x1
365x1
425x1 +10 lb PR!!!

I'll be doing DOH (Double Overhand) deadlifts for a lot of my warmups from now on. And waiting until absolutely necessary to chalk my hands. Two tips from Andy Bolton I'm going to implement to strengthen up my grip. Also I'll be using holds/farmers walks, too. I discovered that I can hook grip with my middle finger over my thumb today. I tried but lost the hook at 315 and just lifted it with no thumbs. I'm going to work on this and see if it's going to be useful.

Just because I lost my mind and I was feeling really good I worked up to a PR on FS. I forgot to hit record... Sucks. I got 365 though.

[Black_Spit]

5 sec hold on the pulls and my 365 FS

http://www.youtube.com/watch?v=5jX1KSP3fFk

[Black_Spit]

Week 4 Cycle 2 - Deload Bench

Warmup -
Stretching 5-10 min
Face Pulls 3x15

CG Bench Press -
135x8
225x3
275x3 paused

Press -
135x5

Rear Delts 3x15
Hammer Side Laterals 3x15
Hammer Curls 3x15
DB Shrug 3x12

[Black_Spit]

Stretching 5-10 min

Bench Press -
45x15
135x5
225x5 [67% of TM]
250x5 [75% of TM]
285x8 [85% of TM]

DB Bench 1x25
DB Flyes 3x10
Face Pulls 100 reps

Meet in 6 weeks.

[Black_Spit]

Warmup - Stretching

Deadlift -
135x3 DOH
225x2 DOH
315x1 DOH
405x1
445 lb 3x2 [85% of TM]

Front Squat -
45x5
95x3
135x3
185x3
225x1
275x1

Standing Abs 100 reps

Solid day. Feeling pretty good about where my deadlift is, easy stuff. Wasn't feeling the front squat today.