New Blog- Suck it gravity:
http://deathlessperformance.blogspot.com/
|
-
02-13-2012, 09:39 AM #61
-
02-14-2012, 05:15 AM #62
Monday-PM Training-
Heel Chord Smashx5mins each leg... have some serious stuff in there. This hurt like a bitch.
Concentric only broad jumpsx6- Longest one was right at 6 feet.
Kneeling broad jump x3- 4'1'' was the best one.
Braod Jumps- 8'6''
100 face pulls w/average band
50 fat guy abs w/light band
Hammy Flossed x 5mins
-
02-14-2012, 08:50 AM #63
Tuesday- ME Upper- 2-14-12-
Tons of warm-up stuff
Close Grip Fat Bar Bench-
75x15
165x5x6
185x6
255x5
305x5<~~~ started feeling good
345x3
375x1<~~~ smoked
405x1<~~~ faster than 375
435x1<~~~ This is the most weight I have ever benched raw with a full ROM without andy accommodated resistance and I crushed it. Probably had 10-15 more pounds but called it a day. I dont want to fail on anything this close to the meet.
Illegal Wides- 165x6, 255x6, 305x6, 345x6
Light 1 arm Overhead Extensions- 5x15
Face Pulls- String Band-4x20
M.Mini Pull aparts- x100
-
02-15-2012, 02:27 PM #64
-
-
02-16-2012, 06:14 AM #65
-
02-16-2012, 06:15 AM #66
Wednesday-2-16-12- RE
5mins face pulls w/ light band
5mins push downs w/ light band
Max Prowler... more like a shoe max.
75 feet
90lbsx2
320x2
540x1
700x1<~~~~ I was wearing a pair of skateboarding shoes because I don't own a pair of "running" or "cross training" shoe. I had to stop three times because they kept falling off. Weight was pretty easy though.
50 Straight leg sit-ups w/20lb db
-
02-16-2012, 08:30 AM #67
Thursday-ME Lower-2-16-12
High Hammy Lax Ball
Leg Swings
Tons of BW squats
Chain Sus. 14 inch Cambered Bar GMs- Bar was set lower than my start on deadlifts-
45x3-5x10
135x5
225x5
315x3
405x1
Belt
495x1
585x1<~~~ smoked it but didn't want to go nuts on this. Hamstring started feeling funny. Normal stuff after the three weeks of hell I have put myself through. My old PR with this height was 405x3
SLDL's- 135x6, 315x6, 405x3, 545x1<~~~ felt heavier than it should. Said eff it because I really wanted a new PR on this so:
625x6<~~~ 20lb PR, EASY!
Double Overhand Fat Bar DL's
75x5
165x1
255x1
345x1
400x0
Chalk
400x1
420x1<~~~~ 20lb PR
255x 40 seconds
I'll do some abs and stretching at the gym later. Awesome last heavy workout before the Arnold.
-
02-16-2012, 12:31 PM #68
Well I've been pulling heavy for a pretty long time I guess, I've been doing it once every week for maybe 10 weeks, including the heavy deficits that I did for several weeks. Some people have told me that I was overtraining, but I thought it only took a few days to recover from heavy pulls.
As for the rest of the program, I'm thinking of doing front squats twice to three times a week (similar to madcows), to strengthen/build my quads because although my squat has made huge progress it's really hamstring dominant and looks like a goodmorning. I'm doing close grip bench/tricep assessories on monday and DB bench/chest assessories friday, which has been working great.
The problem is mainly deadlift. Am I really overtrained from pulling heavy every week, or is it in my head. It's been going down but idk if its cuz of burning out my CNS, or just getting worse at the lift in general.
-
-
02-17-2012, 06:38 AM #69
Even extreme muscle damage can repair itself in about 72 hours if your diet is on point. It can take up to 2 weeks to return to parasympathetic dominance (i.e. 2 weeks to get nervous activity back to baseline). Nothing stresses nervous activity like having a heavy weight in your hands.
So, as far as overtraining, you might not be. You just might not be at 100% by the time you are pulling again. I would strongly suggest only pulling heavy once every 3-4 weeks. So if we are talking a month of training, Week 1 could be a front squat, week 2 could be a deadlift variaiton, week 3 a box squat, week 4 some kind of good morning. Something like that. Then focus all assistance work on your weaknesses. It sounds like you could benefit from some speed pulls and lot's of heavy ab work.
Falling forward in a squat is usually one of three things:
1. Upper back weakness
2. Technique issue
3. Poor hip postioning (you can't flex forward with your hips ext. rotated hard).
Does this help at all? Sometimes I ramble a little bit and go off topic. haha.
-
02-17-2012, 06:39 AM #70
-
02-17-2012, 02:26 PM #71
Yeah man this helps a lot, besides one or two people at my gym I usually can't get any decent advice in regards to the powerlifts. I'm going to take next week off deadlifting just to refresh my back, I pulled heavy to failure for a lot of weeks and I think it will help. However, I thought the method that you recommend is for advanced lifters like yourself, not for crappy lifts like mine. I was thinking of doing a deload after my week off, then working up from there and peaking (pretty much madcows 5x5 for deadlifts). I'm also definately going to implement some speed pulls since my form is out of place from doing deficits only for so long, and ab work cuz I never do it.
Also, for assistance what would be the best choice after deadlifts, goodmornings or glute ham raises? Goodmornings seems great but idk how much they will benefit me after deads.
thanks for the advice man
-
03-27-2012, 04:02 PM #72
-
-
03-27-2012, 04:06 PM #73
Back from my month long ban. I promise not to post anymore swinging weiner video's when people say stupid things.
Pulled 815 at the Arnold. Missed 832 by an inch. Getting ready for nationals in Orlando in June. Shooting for around 2050 and maybe a spot on the World Team... but that's only going to happen if everyone else has a really bad day. There are some strong ass guys in the 275 open. Anyway, I am deloading this week and then starting up a accumulation/intensification transition block next week. That just means I can start lifting heavy $hit again.
Tuesday-AM-Deload-3-27-12
Did a bunch of speed bench sets with 225 and a reverse light band
DB Bench- 100lbs x 35, 23, 18= 74 total
A billion Throat Presses with 65lbs
Bent Over Rows-135x4x25
PM- 500 challenge in 17:24
-
03-30-2012, 12:38 PM #74
-
04-01-2012, 11:11 AM #75
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7934
I'm not entirely sure but I thought Nationals was using the new IPF classes?
What exactly is your pre-workout eating/supplementation protocol? I remember you saying that you don't eat before lifting to maximize caffeine's effectiveness and I have a few weeks of non-intense training coming up where I can experiment with different stuff so I thought I might try it out771/645/622 Single Ply
-
04-02-2012, 11:13 AM #76
Unless I missed something, which I very well may have, it's still the old weight classes for anything non-international. But, like I said, they could have changed it. I have no idea.
Right now, before heavy training I am slamming as much coffee as I possibly can mixed with 20g protein (enough to inhibit any muscle wasting from not eating before training/after sleeping but not enough to spike insulin), 5g creatine, and some coconut milk.
During training, I sip on MP Assault the entire workout.
I do my heavy training pretty early (around 9am) after my early morning clients. Training later in the day requires a little more structure and finesse to get this to work optimally.
Fair warning, the first couple weeks suck. All your hunger hormones go ballistic because your body is so used to food, mainly carbs, before training. Do your best to ignore it. Once that subsides, someone could crash a frieght train into you while you are squatting and you'd be too focused to even notice it.
-
-
04-02-2012, 11:16 AM #77
Sunday (day after tuggin' a jet)- 4-1-12- DE Lower- 12 weeks out
Tons of rolling and stretching even though all that stuff is bad for you.
Squats- SSB- Low Box- 305lbs+165 in bands
12x2
Pulls- 365lbs+ 300 in bands- 10x1
Rack Pulls-5 hole (just below knee... right where I start to suck)- + 250 in bands-
245x6
335x6
425x6
515x6
605x6<~~~ old PR with less tension and a belt.
Monday-4-2-12- AM
Face Pulls- Lightx100
Push Downs- Monter Mini x 50
One arm OH- x 50 x each arm
Push Downs x 50
Face Pulls- Lightx100
More in a little bit.
-
04-02-2012, 12:45 PM #78
-
04-02-2012, 05:25 PM #79
Cool, let me know if there is anything else I can help you out with. Also, one thing about your pre-workout, do a check on the ingredients (especially the sweetners if there are any). If there is anything in it that makes your insulin rise even a little bit, you might as well eat a loaf of white bread and a stack of potato pancakes before you train. The key to this is keeping that insulin response as low as possible.
Let me know how it goes.
-
04-02-2012, 05:27 PM #80
Monday-4-2-12- More.
Kneeling Jumps to Box Jumps-
12inch x 10
17x3
20x3
30x3
34x3
36x1
39x1
40x1
43x1
Sled- the sled is about 45lbs, I guess?- Focused on driving through my heels, staying upright, keeping my hips pushed through, and walking as explosively as I possibly could.
135x80 yards
270x 30 yards x 6 trips
400 something x 20 yards x 6 trips<~~~ started slowing down and breaking form on the last one so I stopped
Spread Eagle Sit-Ups 50lb DB x 5 x10
Super Secret Russian Deadlift Exercise- 50lb Kettlebell x 100 reps
Backloaded with:
3 Spicey Chicken Sandwiches
64 ounces of Coke
3 Large Fries
1 litre of orange soda
half a gallon of gatorade
Benching is going to be awesome tomorrow.
-
-
04-02-2012, 08:34 PM #81
-
04-03-2012, 09:02 AM #82
-
04-03-2012, 09:03 AM #83
Tuesday-4-3-12- ME Upper
Bench-
135x2x10
185x10
225x5
315x3
365x3
2 Board
405x3
52 RageX
455x3
495x3
525x3
550x2<~~~~ wanted 3 but shut it down at 2. This is like a 50lb PR or something ridiculous
Inc DB Bench- 30'sx20, 70's x 41
Inc DB Rollbacks- 35x6, 45x6, 55x5, 65x6, 75x6, 85x6
Bent Over Rev. Flys- 15's x 3 x 25
Bench feels awesome.
-
04-03-2012, 11:26 AM #84
-
-
04-05-2012, 03:26 AM #85
-
04-05-2012, 08:00 AM #86
Thursday-4-5-12- ME Lower
SSB Squats- Low Box- 165x5, 255x5, 345x5
Suit Bottoms and Belt
435x3
525x3
575x3<~~~~ PR so shut it down. MAYBE had a little more. Another bad nights sleep last night so I feel like a msashed bag of buttholes.
Sumo Deads- Worked up to 495 for 10.
SSB Upper Back GMs- 165x2x20, 255x2x15, 345x2x10
-
04-07-2012, 07:43 AM #87
Friday=4=6=12= DE Upper
Kinda.
Bench-Fat Bar- Onyx Bands (the tension on these is nuts)- 205x12x2
Felt ****ty so just did this:
Close Grip Fat Bar+onyx bands- x50 reps
Wide Gripx 50 reps
Rev. Fat Bar Curls- 75x50
Onyx Hammer Curls- x50
Swole, brah.
Saturday- Returning to parasympathetic dominance/wanted to run myself into the ground- 4-7-12-
My secret fat burning breakfast:
A gallon of coffee mixed with coconut milk, 20g whey, 5g creatine. Chugged.
Secret fat burning workout:
Prowler w/ 180lbs. Suicides. 10 yard intervals for 30 yards... this is 120 yards per suicide if you are counting. High handles up, low handles back.
3 suicides in 12:17 actualy trip time. Didnt keep track of rest because it really doesnt matter with this.
Rolled out my quads/it bands, pretty sure I saw a viking fly by on a teredactyl... he had a megaphone in his hand and kept yelling "Open your mind, Quade" at me. Either the world is finally turning into everything I have ever wanted it to be or I have the Prowler AIDS.
-
04-07-2012, 07:55 AM #88
-
-
04-07-2012, 07:58 AM #89
-
04-08-2012, 09:22 AM #90
Sunday-4-8-12-DE Lower- 11 weeks out- This week is a tansitional block. I've got a lot of time but want to get work in my gear. Most of this week will be raw, but heavy.
SSB Squats-Low Box, Suit Bottoms, no belt- 305+Avg.x2x2, added light bandsx12x2
Sumo Pulls- Quaded Minis- 315x3x1, 405x9x1<~~~ pretty quick. These always scare the **** out of me because of my hamstring tear. They felt pretty solid today
Close Stance SSB GMs- Bent knee- 75x20, 165x4x20
Barbell Side Bends-135x3x10
Back Ext.- 30lbs x 3x20
Tire Flips- 400lbs... I knew this was going to be bad today. Since the pollen count is more pollen than air, I was already having an asthma attack from the rest of the workout. I dropped the tire on the ground, hit the stopwatch, bent down, got my first flip. While taking in a huge, deep breath and dropping down for the next flip, the jarring of the tire hitting the ground released a green poison death clown that seemed to bee-line straight for my eyes and open mouth. After about 5 minutes of choking and clawing my eyes out, I managed to get my **** together enough to finish the ****ing exercise.
Tire- 400lbs- 50 flip in 4:10. PR.
Now I need to go find one of those high school science lab eye wash stations and hope to god this headache goes away at some point.
Bookmarks