Black Rhino Revival- Powerlifting/Strongman Log

[colonel_swizzle]

Tues

Squats

Just did I light squat training today. I didn't feel to flexible tonight so I didn't go to heavy and focus on depth. No video forgot camera. Nothing great to see anyway.

Squat
135 x 10
225 x 5
315 x 3
365 x 3 added belt
405 x 2
315 x 5

Front Squat (beltless)
225 2 x 5

Assistance
Leg extension 4 x 12
Abs 4 x 20
Seated leg curls 3 x 8

[FrmrHoss]

Just 4 plates, nothing heavy, certainly nothing to see here.....

[bmontgomery87]

Just 4 plates, nothing heavy, certainly nothing to see here.....

repping 4 plates ain't no thang

Nice job bro

[NC_Tarheel]

Just 4 plates, nothing heavy, certainly nothing to see here.....

Move along quietly people.....nothing to see...

[colonel_swizzle]

You guys are crazy. If I want to beat Thad I need to be moving 6 plates a side.

[NC_Tarheel]

You guys are crazy. If I want to beat Thad I need to be moving 6 plates a side.

I'm going to scope out the competition in February. No sandbagging either!!!

[colonel_swizzle]

I'm going to scope out the competition in February. No sandbagging either!!!

Sandbagging me never. You gotta be strong to sandbag.

[colonel_swizzle]

Thur

Well going into my bench workout my weight was 250. At this rate I will lifting in the 242 class if I don't get on my eating game. About my bench session it felt heavy and I felt weak. I did all my pressing without an arch to help keep my butt on the bench.

Bench
95 x 5
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
280 3 x 3
225 2 x 5 CG Paused

Assist
Triceps push downs 4 x 10
Hammer curls 10,8,6
Incline bench 3 x 10 135
Skull crushers 3 x 8

[colonel_swizzle]

Sat

I wasn't feeling deads on Sat. I was planning on doing heavy triples but that didn't go as planned. I am going to go back to my regular programs next week.

Deadlift
1 x 10 135
1 x 5 225
1 x 3 315
1 x 3 405
1 x 1 455 heavy
1 x 1 495 very heavy

Assist
Bent over Rows 3 x 8
Power cleans 3 x 8
Lat pull downs 3 x 12

[colonel_swizzle]

Sun

Today I felt better getting back to my old self. I think that I will keep my weekend session like this with the type of volume for my overhead/light bench day.

Decline Bench (Pinkies on rings)
1 x 10 135
1 x 10 185
1 x 10 225
5 x 2 275

Axle strict press
1 x 8 90
1 x 5 110

Axle clean and press
1 x 3 140
1 x 3 160
1 x 3 180

Bench
2 x 8 230

[colonel_swizzle]

Tues

It was a pretty good squat workout. I feel more flexible today than I have in a while squatting. I think in the next coming weeks it will be time to turn it up on my squats.

Squat
1 x 5 135
1 x 5 225
1 x 3 315



1 x 2 405



1 x 2 425



1 x 1 455





Front Squat
2 x 5 225
1 x 1 315



1 x 1 335





Assist
Leg extension 3 x 8
Standing calf raises 3 x 10

[FrmrHoss]

That 455 squat looked EZ man. I expect 500 out of you.

[ktj4l]

Awesome squatting, big man. What's your PR on the fronts?

[colonel_swizzle]

That 455 squat looked EZ man. I expect 500 out of you.

Thanks it felt harder than I expected. Last time I tried 500 it was a few months ago and I was probably about 2" high. My biggest problem is trusting myself that I have the power and going deep enough for it to pass in a meet.

[colonel_swizzle]

Awesome squatting, big man. What's your PR on the fronts?

Thanks. 365 on Front squats. I have not tried higher than that because front squats always feel weird to me. Plus I don't wear a belt so I can use my core as much as possible.

[colonel_swizzle]

Thur

It was a good workout tonight my shoulders didn't feel that bad during my training. No video today.


Bench
1 x 10 95
1 x 5 135
1 x 5 185
1 x 3 225
1 x 3 245
1 x 2 275
1 x 1 295
1 x 1 325
3 x 3 275
2 x 10 225

Assist
Push down 3 x 10
Machine iso incline 3 x 8
Behind the neck press 3 x 8
Front raises 3 x 10

[colonel_swizzle]

Sat

This session everything felt heavy and slow. It was probably because i worked a double yesterday. Unexpected doubles are the worst. Time to get stronger.

Deadlift

Warm up

4 x 4 385









2 x 2 440





1 x 10 385




Ass.
Low Rows 3 x 8
Bent over row 3 x 8

[colonel_swizzle]

Sun

Quick workout. Shoulders killing me.

Decline Bench
2 x 10 135
1 x 10 225
1 x 5 245
1 x 3 275
1 x 3 295
1 x 3 315

Strict Over Head Press
2 x 5 95
2 x 5 135

Bench
4 x 3 225 (Paused)
4 x 3 225 (TNG)


My right shoulders was on fire after this. I expect this since my two bench days are so close together.

[ktj4l]

Damn, that sucks. Did you have trouble with your shoulder before?

[colonel_swizzle]

Damn, that sucks. Did you have trouble with your shoulder before?

Yeah I always had shoulder problems. Thats why my benching and over head are up and down.

[colonel_swizzle]

Tues


I was planning on checking my depth on my squats opener tuesday. However went to record and no memory card so that didn't happen. Took it easy and tried wraps on my last set of squats. I still don't like the way they feel but I may keep trying them and use wraps for the meet. I tried to see how my grip was so I did DO axle deadlift. It was a random workout.


Squat
1 x 5 135
1 x 5 225
1 x 5 315
1 x 3 365
1 x 1 405
1 x 1 425 wraps

Axle deadlift (Double over)
2 x 5 110
1 x 5 200
1 x 3 290
1 x 1 380 Came up easy. Holding it at the top could feel my grip slipping.

Front Squats
2 x 5 135
1 x 5 225
1 x 1 315

Assist
lying leg curls 3 x 8

[colonel_swizzle]

Thurs

Bench today was bad. I planned on doing up to 350-365. When I did 315 for one it harder than I wanted and my left shoulder felt funny bring the weight down. I decided to have 335 videoed so I could see if it was my set up or just in my mind. When I was bring down the weight with 335 almost down to my chest it felt like my left shoulder dislocated. I was able to still press it up but it hurt. I think I need to tone down my benching and over head work for awhile to get back on track. I was able to manage two PRs on the night but it was mainly because I was mad. I should be happy that my bench has come a long way.

Bench
1 x 5 95
1 x 5 135
1 x 3 185
1 x 2 225
1 x 1 275
1 x 1 315
1 x 1 335



1 x 15 225 PR





Incline Dumbbell bench
1 x 8 65
1 x 8 80
1 x 6 90 PR

Assistance
Low Rows 3 x 8
Tricep extension 3 x 8

[NC_Tarheel]

Don't be getting hurt man!!! That's the chance you take when you're pushing big boy weight

[colonel_swizzle]

Don't be getting hurt man!!! That's the chance you take when you're pushing big boy weight

Trying to push big boy weight.

[colonel_swizzle]

Fri

So Friday I realized that this week was just an off week. I was tired after my first working set of deadlifts. All of my workouts this week I wasn't completely focus. Need to go back sticking to my plan I had for the day.

Deadlift
Warm up

4 x 4 385





1 x 2 440


1 x 2 495 +3 shrugs


1 x 10 385 (I was gassed after the first 4)


Assistance
iso Rows 4 x 8
Leg extensions 3 x 10

[colonel_swizzle]

Sun


trying to keep to my word and go easy on over head and bench. I took out my light bench and incline today. Just did some over head and assistance work and called it a day. No video of OHP. I never think to video it because I am not a great presser.


Strict axle press
1 x 5 70
1 x 5 90
1 x 5 110
1 x 3 130
1 x 2 150
1 x 2 180
2 x 0 200

Assistance
Tricep push downs 5 x 12
Super set
Dumbell curls 3 x 8
klokov press 3 x 8

[colonel_swizzle]

Wed

My squat day was push to today because of work. I am still trying to feel my depth at 405 and up. Its a mental thing when ever I hit 405 I start cutting it high. 365 I can go ATG without thinking about it. Video my last 2 sets to check my depth. My abs are feeling very weak so I am going to start hitting them hard again.

Squat
1 x 5 135
1 x 5 185
1 x 5 225
1 x 5 275
1 x 3 315
1 x 3 365
1 x 2 405




1 x 2 425




Assistance
abs
cardio

[ktj4l]

Nice squatting! What kind of stuff are you doing for abs?

[colonel_swizzle]

Nice squatting! What kind of stuff are you doing for abs?

Thanks. I do decline sit ups with a medicine ball, hanging leg raises, weighted machine crunches, weighted robe crunches. Things like that.

[colonel_swizzle]

Thur

It was a better bench day today. I missed one rep which was because I got out of the groove. Think I will go back and forth with TNG and Paused reps before I go completely paused before the meet.

Bench
2 x 5 135
1 x 3 185
1 x 3 225
1 x 2 245
1 x 1 275 Paused



1 x 1 295 Paused



1 x 2 315 Paused



1 x 2 315 (Second rep was assisted got out of the groove) Paused




Incline Bench
1 x 5 135
1 x 5 185
1 x 5 225

Assistance
Tricep extensions 3 x 10