Project Improvement 2012: A 3DMJ Production.

[psychodiver9]

Solid bench E. Are you gonna make ssb gear available on your web page? Would lOve to show some support

[The Solution]

Must of been so focused on hitting that 3 plate goal! Congrats big man! Must of been all that pizza and ice cream

[ErickStevens]

Day 16 of USAPL Florida State Open Championships Prep

Squat
230 x 5
320 x 5
+ Belt
410 x 2 @ 7
430 x 2 @ 8
440 x 2 @ 8.5
450 x 2 @ 9
410 x 2 @ 8
410 x 2 @ 9

CGBP (Paused)
225 x 4 @ 7.5
235 x 4 @ 8
240 x 4 @ 8.5
245 x 4 @ 9
235 x 4 @ 9

Tate Press
55 x 7 @ 7
65 x 7 @ 8
70 x 7 @ 9
65 x 7 @ 9

Back Extensions
+20 x 10
+25 x 10
+30 x 10

* Rows, triceps, and some shoulder isolation stuff.

Conditioning

240lb Prowler Push x 20 ft + 30 second jog (6x)

Notes

Well, my squats sucked nuts again. I just couldn't get in my groove but I'm not too worried about it at this point. I still have ~10 weeks left in this training cycle and I have confidence that in that time they'll come around.

[The Solution]

Wonder what is going on with the squats man. Your bench has been on fire lately.

[Big Sexy J]

What time do you usually train? Do you train on Tuesdays?

[ErickStevens]

What time do you usually train? Do you train on Tuesdays?

10AM on M/W/F/SA. Tuesday and Thursday are off days and coincidentally the most boring days at SBB.

[vinipitta]

Notes

Well, my squats sucked nuts again. I just couldn't get in my groove but I'm not too worried about it at this point. I still have ~10 weeks left in this training cycle and I have confidence that in that time they'll come around.

Just curious: How often do you deload?

[ErickStevens]

Just curious: How often do you deload?

It's up to Mike! When I design my own programming I usually have a light week every 2 months or so.

[NaturalPursuit]

bench PR!!! Great job man!!!!

[wrkoutfrq]

this is probably just a little funk... haven't you been more focused on bench than anything (since it's your weak lift)? i'm sure it will be back to normal (aka RIDICULOUS) soon enough, no worries!

[adamsz]

That feel when you finally hit the 3pps+ bench press milestone



good job man.

Also mirin your celebration after the first one lol

[ErickStevens]

Bodyweight

216.4

Day 17 of USAPL Florida State Open Championships Prep

Deadlifts (Stiff Bar)
425 x 4 @ 6
+ Belt
515 x 4 @ 9
495 x 4 @ 9

Bench vs Doubled Minis (Paused)
185 x 2 @ 7
205 x 2 @ 8
225 x 2 @ 9
215 x 2 @ 8
215 x 2 @ 9

SSB Squat (w/ Belt)
250 x 5 @ 7
300 x 5 @ 9
290 x 5 @ 8
290 x 5 @ 8

Shrugs, curls, and abs.

Conditioning

50 Get Ups
25 Double KB Cleans (40)
30 V-Ups
20 2 Arm KB Swings (50)
10 Jump Squats
20 2 Arm KB Swings (50)
30 V-Ups
25 Double KB Cleans (40s)
50 Get Ups

Notes

Deadlifts were slow but solid today. I'm still a little gun shy when it comes to pulling but I'm in no rush right now. I fully expect to pull ~600 for reps on this stiff bar later in this training cycle.

[ErickStevens]

bench PR!!! Great job man!!!!

Thanks dude!

this is probably just a little funk... haven't you been more focused on bench than anything (since it's your weak lift)? i'm sure it will be back to normal (aka RIDICULOUS) soon enough, no worries!

I don't know if I've been more focused on any particular lift as much as I've been out of my groove on squats. It's too early in the training cycle to worry though!

That feel when you finally hit the 3pps+ bench press milestone

[img]http://www.totalprosports.com/wp-content/uploads/2012/10/packers-coach-interception-celebration.gif[img]

good job man.

Also mirin your celebration after the first one lol

Thanks man, I wish I had some confetti ready!

[FrmrHoss]

I understand that tentative feeling... I felt something tweak/twinge during some pause deadlifts earlier this week and just haven't felt the same since. Any pro tips for training around it?

[ErickStevens]

I understand that tentative feeling... I felt something tweak/twinge during some pause deadlifts earlier this week and just haven't felt the same since. Any pro tips for training around it?

Don't do deadlifts. But seriously, I've found staying tighter before the lift has helped my trap out a lot. No more yanking on the bar for me.

[FrmrHoss]

Don't do deadlifts. But seriously, I've found staying tighter before the lift has helped my trap out a lot. No more yanking on the bar for me.

Haha, that's exactly what did me in. I got a little lazy in my setup and as soon as it came off the floor felt it go.

[martin_mathers]

eric y u so tanned

[wrkoutfrq]

E what kind of tips would you give for taking the focus off the lower back during deadlifts? I sumo pull like you, but i still feel like a good 75% of the pull comes from my back, and as a result i tweaked it pretty good yesterday doing singles...

[ErickStevens]

Haha, that's exactly what did me in. I got a little lazy in my setup and as soon as it came off the floor felt it go.

Yeah man, gotta' engage those lats and take the slack out of the bar before you pull.

eric y u so tanned

I have a tanning bed in my garage. srs

E what kind of tips would you give for taking the focus off the lower back during deadlifts? I sumo pull like you, but i still feel like a good 75% of the pull comes from my back, and as a result i tweaked it pretty good yesterday doing singles...

I'd try to stay more upright. Get your ass down and your chest up while driving your knees out. If you improve your starting position, this will reduce your chances of getting too far over the bar.

[ChrisElkins]

In, might go back and read some of these 50 previous pages but until I do can you tell me what the numbers after the lifts mean

225X4 @8.5 what is the @8.5?

[snrygo]

In, might go back and read some of these 50 previous pages but until I do can you tell me what the numbers after the lifts mean

225X4 @8.5 what is the @8.5?

maybe you should read some of the pages.


it means RPE. or rate of perceived exertion http://www.topendsports.com/testing/rpe.htm

[hcoyle545]

Been watching some of your vids of you going from squatting 400lbs up to where you are now and it's inspiring stuff.

How do you feel regular conditioning has improved your lifting? I know you've been doing it for a while but i'm sure you didn't always do it?

[ChrisElkins]

maybe you should read some of the pages.


it means RPE. or rate of perceived exertion http://www.topendsports.com/testing/rpe.htm

I intend to. I just wanted an instant answer since I wasn't sure which of the 57 pages he explained it. I've heard of that from some YouTube videos. I'll definitely read through the previous pages as soon as I have some time.

Very motivational stuff!

[ErickStevens]

Day 18 of USAPL Florida State Open Championships Prep

Bench (Paused)
225 x 2 @ 5
245 x 2 @ 6
265 x 2 @ 7.5
285 x 2 @ 9
275 x 2 @ 9

Squat (w/ Belt)
370 x 4 @ 7
410 x 4 @ 9
370 x 4 @ 7.5
370 x 4 @ 8
370 x 4 @ 9

DB Bench (Neutral Grip, Paused)
80 x 7 @ 7
90 x 7 @ 8
100 x 7 @ 9
90 x 7 @ 9

Lats, triceps, and shoulder work.

Notes

Went out for a friend's birthday last night and while I didn't partake in any booze, I only got 6 hours of sleep and I really felt it during today's session. I think 285 x 2 might be a bench PR but I have no idea. Everything felt heavy today! Tonight I'll eat a bunch of carbs and get ~8 hours of good sleep to make sure tomorrow's session is better.

[ErickStevens]

In, might go back and read some of these 50 previous pages but until I do can you tell me what the numbers after the lifts mean

225X4 @8.5 what is the @8.5?

maybe you should read some of the pages.


it means RPE. or rate of perceived exertion http://www.topendsports.com/testing/rpe.htm

^ That.

Been watching some of your vids of you going from squatting 400lbs up to where you are now and it's inspiring stuff.

How do you feel regular conditioning has improved your lifting? I know you've been doing it for a while but i'm sure you didn't always do it?

It's helped a lot. I'm able to handle a lot more volume and work in higher rep ranges without getting gassed.

Very motivational stuff!

Thanks dude!

[L The Pirate]

I've been gassed on my higher volume sets during squats, ie >6reps
I was worried conditioning would tire me.
Anything in particular u feel helped without sacrificing strength on squats?

[ErickStevens]

I've been gassed on my higher volume sets during squats, ie >6reps
I was worried conditioning would tire me.
Anything in particular u feel helped without sacrificing strength on squats?

Prowler and sled work!

[L The Pirate]

Prowler and sled work!

Damn, two things I don't have access too. Will have to look into maybe making my own sled. Thx

[ErickStevens]

Damn, two things I don't have access too. Will have to look into maybe making my own sled. Thx

There's always barbell complexes or bodyweight circuits. Burpees are horrible!

[L The Pirate]

There's always barbell complexes or bodyweight circuits. Burpees are horrible!

thx Erick, ill look into the complexes cause i agree, burpees suck!