There are a whole lot of things I need to work on. Priority is being given too getting my back taken care of, strengthening the whole area, and doing some actual direct leg work. Also, I need to get more of a seperation between my training blocks. I feel like my training for my last meet went really really well. I am pretty sure I felt that way because I peaked way too early and that is why I felt so crappy during the meet (that plus my SI joint feeling like lightning bolts were hitting it.
If anyone has any specific questions on how I have set up my training this time around, feel free to ask.
Tuesday-11/13/12- ME Upper
Tri Opener
Scap stretch
20 dislocations
plyo push-ups-4x5
Standing high band row-avg. band- 4x10
Incline Bench- Fat Bar- 75x2x10
165x5
215x5
255x5
305x5
325x5<~~~~ had more but this was a 10lb pr so I stopped
165(50%)x6x10 w/30s rest. This started to suck at set 3.
Seated Fat Bar Military Press- 75x2x15<~~~ I am so f*cking weak
Bent Over Row-225- 3min rest- 25, 15, 10=50 total<~~~~ I think Hurricane Sandy washed my wrist wraps away. I can't find tem anywhere... calling FEMA today.
1 arm Bent Rear Delt Fly- 25lb KB-4x12
Next Three were Supersets/Compound Sets:
Standing Ab Pull Downs- Strong Band x2x50
Minotaur Curls- 50lbsx2x25
Rev. Grip KB Curls-25lb KBsx2x25
Tricep Kill Myselves:
Hung and lined up a light band, average band, and a strong band. Started on the light band and did 10 reps. Moved onto the average band and did 10 reps, same with the strong, then back to the average, etc. Made it though 100 reps before I started frantically looking for something to kill myself with. Luckily, the 50lb KB was cose:
Minotaur Curls-50lbsx50
Rower- zero resistance 1 mile in 6:58
The most effed up part about this workout: it barely took an hour and a half, including my warm-up.
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Results 1 to 30 of 96
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11-14-2012, 03:25 AM #1MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Hedlesky's Mental Collapse to The Arnold
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-14-2012, 05:50 AM #2IPF4LYFE
- Join Date: Aug 2010
- Location: Miami, Florida, United States
- Posts: 17,973
- Rep Power: 39029
I think you have more logs on here than attempts you made at your recent meet
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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11-14-2012, 08:49 AM #3MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Yes, but still less than the number of days you squat per week.Originally Posted by arian11
I think you have more logs on here than attempts you made at your recent meet"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-14-2012, 09:01 AM #4IPF4LYFE
- Join Date: Aug 2010
- Location: Miami, Florida, United States
- Posts: 17,973
- Rep Power: 39029
Maybe you should up your squat frequency to equal mine :OOriginally Posted by HamburgerTrain
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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11-14-2012, 09:06 AM #5MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Just wait. Dr. Zourdos will be so proud of me.Originally Posted by arian11
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-14-2012, 09:11 AM #6Registered User
- Join Date: Apr 2007
- Age: 34
- Posts: 462
- Rep Power: 247
I'm definitely going to follow your log here than the other places you post your training. Seems here has more potential for lulz
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11-14-2012, 09:19 AM #7IPF4LYFE
- Join Date: Aug 2010
- Location: Miami, Florida, United States
- Posts: 17,973
- Rep Power: 39029
Originally Posted by HamburgerTrain
Not sure if serious...Originally Posted by HamburgerTrain
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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11-14-2012, 09:48 AM #8MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
If there is a better way to improve my squat than doing 150 curls, I certainly don't know about it.Originally Posted by arian11
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-14-2012, 03:36 PM #9Tank.. Tank.. TAAAANK.
- Join Date: Dec 2010
- Location: United States
- Age: 28
- Posts: 5,631
- Rep Power: 1014
In. Love your logs.
You're a sports trainer, and a James "The Thinker" Smith fan right?Last edited by WannaBeATank; 11-14-2012 at 04:17 PM.
Look me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
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11-14-2012, 03:52 PM #10Who shot ya?
- Join Date: May 2012
- Location: San Diego, California, United States
- Posts: 8,089
- Rep Power: 22740
Elite level powerlifting is baffling. "reverse hyper kickbacks with chains, bands, fat grips, to improve grip strength for reverse band box squats"
SubbedMy Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
Da Utubez: http://www.youtube.com/user/Inspeckdadeck
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11-14-2012, 04:48 PM #11Registered User
- Join Date: Apr 2007
- Age: 34
- Posts: 462
- Rep Power: 247
I'd like to see a video of the Triceps Kill Myself exercise, you know, for science!
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11-14-2012, 05:18 PM #12MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
I actually got to talk to James for a little bit at one of the EliteFTS Learn to Train Seminars... our conversation put in a coma for 6 months.Originally Posted by WannaBeATank
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-14-2012, 05:19 PM #13MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
The secret is a hard contraction at the lockout and extremely slow eccentrics.Originally Posted by InspecktaDeck
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-14-2012, 05:23 PM #14MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Wednesday-11/14/12- Extra
10 kneeling jumps
10 concentric only broad jumps- best one was 7'1''
Supersetted with no rest:
Fat Bar Bench with 2 25lb KBs suspended from bands (125lbs)- 4x25
Bw Wall Squats x4x25
Ext. Rotation work- 5lb kb hanging from a band x3x25
100 GMs with a light band
50 Roman Chair Sit-ups
This all took less than 20mins."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-14-2012, 06:30 PM #15Tank.. Tank.. TAAAANK.
- Join Date: Dec 2010
- Location: United States
- Age: 28
- Posts: 5,631
- Rep Power: 1014
I'm super jealous. I've been reading all of his old posts on elitefts lately, and using it with the guys I train with(coach?) that play sports. Results have been a lot better now. You hear he is a physical preparation coach for an international rugby team now?Originally Posted by HamburgerTrain
Kneeling jump into long jump? Or just long jump with no arms?Originally Posted by HamburgerTrain
Look me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
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11-15-2012, 05:16 AM #16MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
I did not hear that. I wouldnt be surprised if his team shuts on the All Blacks and scores 10,000 tries.Originally Posted by WannaBeATank
10 just regular kneeling jumps. Then 10 concentric only broad jumps. Concentric only just means no eccentric phase. I start these in the deepest squat I possibly can get into, hold that position with my feet flat for 6-10 seconds, then jump out of the full squat with no counter movement as far as I can. Does that make sense? Try it, its hard as $hit."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-15-2012, 05:17 AM #17MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Thursday-11/15/12- ME Lower
Rolled Everything
Front Squats-45x10
135x5
225x5
315x5
405x0<~~~~ weight felt fine. It fell out of my hands in the hole. Didn't feel like picking all that **** up again. My grip on these is terrible. I really see no reason to develop this so I am probably going to use the front squat harness I have from now on. The good news- zero discomfort in my back with these.
165x3x10/30s rest Grip gave again on set 4.
BW Bulgarian Split Squat- BWx4x30s/each leg
Dimel Deadlifts-225x4x25/30s rest... had more planned but was absolutely smoked after this. Will do some ab work later."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-16-2012, 03:13 AM #18MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Thursday-PM- 11/15/12
100 face pulls with 30lbs
A ton of high cable side bends with 50-70lbs
A ton of standing ab pull downs with 50-70lbs
Rowed a 500 in 1:30<~~~ not a pr but I am sitting around at 280lbs right now so I am pretty happy with it."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-17-2012, 08:41 AM #19MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Saturday-11/17/12- DE Upper
P90X Ab Ripper X dvd for 2 cycles
Squats-205x5x3
Bench-215x10x3
Rollback BB Ext.-135x4x10/30s rest
Superset:
Standing Band Rows-Strong and Averagex4x25
Lateral KB Raises-25lbsx4x12
Superset:
Strong Band Push Downs-40, 30, 30
Strong Band High STR Curls-3x20
100 Strong Band Ab Pull Downs
Took it kinda easy today."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-18-2012, 05:10 AM #20MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Sunday-RE-11/18/12-
Hamstring Curl Machine (first time using a machine for anything in about 4 years)- 50lbsx around 200 reps? I did a million sets of 25 with a bunch of different foot positions
30lb DB bench for 10 STRAIGHT MINUTES. The last 3 minutes went by pretty quick because I was screaming myself in and out of consciousness.
Pallof Presses- Bunch of sets of 15 counts with 25lbs
Spin bike Tabata.
Feeling thick, solid, tigt, suicidal."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-19-2012, 09:47 AM #21MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Monday-11/19/12- DE Lower
Rolled
Stretched
Front Squats- 225x12x2 in 8:30 something
Sumo Double OH Deadlifts- 405x10x1 in 7:30 something
Seated SSB Good Mornings- 75x15, 165x15, 255x3x10
BB Shrugs- 225x4x25
Didn't feel like doing anything else."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-20-2012, 02:33 PM #22MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Tuesday-11/20/12- ME Upper
Stuff
Close Grip Bench-45x5, 135x5, 225x5, 315x5, 365x4? Lost all tightness, head really not in it. 2 board manpon- 405x5
Medium Grip- 225x2x10/30s rest, only got 7 on 3rd
I did something else but I forgot what it was.
Cut it short because I have to do my ME Lower tomorrow. Having these days back to back is terrible."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-21-2012, 03:29 AM #23MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Wednesday-AM-11/21/12-
Got a wild hair up my @ss and decided to come to work early and do some stuff:
@5:30am
200 tri extensions w/ straight bar- 30lbs
200 face pulls with the same attachment and weight
Rower- 200m sprints w/20s rest- x6
Gonna stretch and eat in a little bit. Deadlifting later."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-27-2012, 09:29 AM #24MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Tuesday-11/27/12- ME Upper
Leg Dislocations with a strong band
Tri opener
Other awesomeness
Bench- Normal Bar, comp grip, slingshot (the OG one)
45x10
135x10
225x5
315x3
365x3
385x3
405x3
425x3<~~~ not sure if an actual max. Form was solid so I just stopped here
425x10x1 w/36 second rest between each set. I actually did 11 sets because number 10 was a mess. I got a bunch of sweat in my eyes and had to set up, lift off, and bench with my eyes closed and on fire. This was terrible.
4 inch cambered bar bent over rows- 45x15, 135x15, 225x25
Tricep Extension Complex- 10 OH with an average band, 10 normal with an average band, 10 Bent over with a strong band x 4 sets
High Band STR Curls- Averagex3x20/Minotaur Curlsx50lbsx3x20<~~~ no rest
Rowed 1,000 in 3:33."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-28-2012, 03:11 AM #25MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Wednesday-AM-11/28/12-
100 facepulls w/30lbs
100 tricep extenstions w/30lbs
50 standing crunches w/30lbs
2 more sets of 50 w/70lbs
Tabata-
50lb DB Bench
100lb Seated Row Machine
Was kind of light on the conditioning because I am going to push the prowler later. The tabata still sucked and my skin feels my muscles are scolding hot napalm babies trying to c-section themselves out from the inside."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-28-2012, 04:57 AM #26MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
I take all of those drugs already. Also, this is now the 3rd time someone has called me "magician warrior lover medicine man."Originally Posted by vkinduarows
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-28-2012, 05:10 PM #27MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Wednesday-11/28/12- PM
A billion leg swings
Prowler March- 60yards- 180lbs
Prowler Suicides- 180lbs, 30 yards, turn every 10 yards (120 yards total) x 3 (360 yards total) in 9:37.
I did this around 5. It's a little after 8 right now and I have already gone through about 700g of carbs via gatorade, maltodextrin, french fries, and will squeeze in that last 300g in peanut butter cups. In case you were wondering, I'm doing paleo now."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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11-29-2012, 11:15 AM #28MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Had a monumnetally $hitty day today:
Thursday-11/29/12- ME Lower
Stuff
Speed Pulls- 135+quaded m.minis x10x1
Now... I wanted to work up to a heavy triple with the bands. The problem I ran into is the sink holes that have developed in the foundation of my garage. The left side of the bar was touching the bottom of the rack and the right side was a full inch above the bottom crossbar. It is only a matter of time before I pick up something with bands attached to the rack and the f*cking thing just launches into the ceiling. So, I had to rig up this disaster of a set-up were I only had about 1 inch of clearance around the bar from floor to lockout. Anyway, I knew today was going to suck:
225x3
315x3
405x2<~~~ hit the bottom of the rack and the bar shot out of my right hand and I almost f*cking killed myself. Decided to switch to singles
495x1
belt
545x1
565xTotal cluster f*ck. I can't even describe what happened here because I got so mad, I had a total white out. My vision put a color to how pissed off I was. When I came to, I was out in my yard, my belt was off, and it felt like I was screaming so hard that I lost my voice and threw up my vocal chords. Whatever I did, its about 5 hours later and my throat is still raw.
Left everything where it was. I was too pissed off to put the weights away."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-03-2012, 03:21 PM #29MS,CSCS,CF-L1,USAW,WBB
- Join Date: Jan 2009
- Posts: 7,277
- Rep Power: 23537
Sunday-12-2-12- DE Lower---- 13 weeks, Acc. Wave 1
All kinds of ****.
Kneeling jumps x 10
Leg swings forever
Front Squats+200lbs band tension- 235x12x2 in 8 something... this sucked
Sumo Deadlifts- 405x10x1 in 5 something. Changed grips every other set
Rack Pulls-6 hole- Worked up to an easy 675 for 6. Got a little over zealous, tried 815, and it didn't even budge. My back is weak as **** right now.
Did a million seated band good mornings
Did 4x25 w/315 on snatch grip shrugs
Done.
Monday-12-3-12- Stuff Day
10 minutes of banded hip mobility
5 minutes of Heel Diggs (sucked)
2.5 minutes of blast strap fallouts
2.5 minutes of side planks
600ft backwards sled drag with 270lbs in less than 10 minutes.
Heavy sled work puts hair on your back and rapes years off your life."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-03-2012, 03:50 PM #30Tank.. Tank.. TAAAANK.
- Join Date: Dec 2010
- Location: United States
- Age: 28
- Posts: 5,631
- Rep Power: 1014
The pulls was probably just a bad day. Are you doing any meets soon?
Oh, and I contacted James Smith to do my programming for me. In the process I've also sold my car and almost everything I own to pay for it, haha,Look me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
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