Black_Spit's training Journal

[thom2355]

Any particular reason why you are running the 5/3/1 setup again rather than sticking with Wade's system?

....or was this just impromptu trying to figure out how to go about things?

[NC_Tarheel]

Amazing how good you feel when you get to sleep in til 6:30 huh??

[Black_Spit]

Paul I just don't have 4 days to commit to lifting right now.

Thad- it's crazy how good I feel in the second half of the day compared to before.

[Black_Spit]

Do I even lift?

Ok today marks the end of my 3 week hiatus. I'm not too much worse for the wear, even if I say so myself.

New job is good so far. I'm happy to not be waking up at 415-430 anymore.

I'm setting my sights on Aug 31 for my next meet.

Back @ the Ogre Gym today!

Squat -
55x5
145x5
235x3
325x3
420x5

Safety Squat -
145x8
235x5
325x3

Abs 5x15
Pulldowns/Rear Delts 3x12/15
Hammer Curl/Shrug 3x15/12

I'm going to catch back up with my friends here... Thad is probably competing very soon.

[Jason2459]

Sounds like its coming together. That's awesome.

[NC_Tarheel]

Saturday to be exact

[Black_Spit]

I'm rooting for you thad. 1300 is the goal, right?

Warmup - 3 lb dumbells
Side/Front Raises 3x12

Upright Rows 3x15
Hammer Curls 3x15
DB Shrug 3x12
Pressdowns 3x15
Face Pulls 3x15

SO sore in the legs and abs.

[bmontgomery87]

Glad you're semi-back man.

Hope all is well.

[Black_Spit]

Glad you're semi-back man.

Hope all is well.

I'm back. Just not 6 days a week, 2 hours a day back.

I'm just trying to take a minimalist approach. 2 hard days a week and a lighter bodybuilding-style day.

[bmontgomery87]

Totally understand that. I'm glad you're still lifting.

[NC_Tarheel]

Thanks man. I'll keep you updated

[Black_Spit]

Ogre Gym- Bench Press

Warmup-
Hammer Curls 3x15 - 3/5/8 lb
Side Raises 3x12 - 3 lb
Pulldowns 3x12 - 50 lb

Bench Press -
45x25
95x15
135x8
185x5
225x3

275x6
285x6 on video
255x8



DB Bench 1x25
Pulldowns 3x12
Rear Delt Flyes 3x15
Shrug 3x12
Hammer Curl 3x15
Side/Front Raise 1x25/25

Good luck to Thad and Matt and all those guys around here competing today.

[Black_Spit]

Week 2 Squat

Squat -
45x5
135x3
225x3
315x2
420 - 5x2

Standing Abs 100 reps
Bike 15 min

Today was hard but it feels good to be back.

I was looking at meets and instead of waiting 20 weeks, I'm considering doing a USPA meet June 1st in Atlanta. Anyone have any input on USPA or that meet in particular?

[dtaps24]

Big Sexy J and Dtaps24 are doing that Meet. So, needless to say, it is going to be one of the most awesome Meets in the history of the world. I think it's a XPC qualifier too, but J knows more about that since he has a chance at qualifying. You should do it for sure. The last one I did was fun, I don't know how it compares but it moved decent and the judging seemed solid. Do it.

[thom2355]

USPA is a solid fed. Atlanta is a cool town. You should definitely go and compete there. SPF isn't a bad fed (IMO), but competing in the USPA may be good for you to see a different way of running things. That and Big Sexy J's girlfriend is hot and she will be there.

Do the meet.

[Big Sexy J]

That and Big Sexy J's girlfriend is hot and she will be there.

She won't be there LOL I am making that bitch stay home

But Dustin's wife is hot and she will be there.

[Black_Spit]

I think I'll plan on doing it then. I looked through the rules and I saw knee sleeves only for squats. Any other biggies I should know about?

[dtaps24]

I think I'll plan on doing it then. I looked through the rules and I saw knee sleeves only for squats. Any other biggies I should know about?

I think you can compete in wraps in the classic division. I don't think there's any other biggies. Start commands for squat and bench. Some guys complained about depth and said they "were going to count" their high squats which was funny to me but the calls were all correct, you will be fine there because your comp squats are clearly in from what I've seen. I got called for resinking a bench but that's cuz I resank a bench. Make sure you lock your deads in training, I thought they might give me a soft lockout on my third if I held it long enough because if I kept pulling back I was going to lose my grip and they didn't. Should be fine all the way around though and more importantly it will be fun.

My wife will not be there with the possible exception of the medal ceremony because the idea of my kids running around a powerlifting meet is funny but probably unrealistic. J and I are going on a buffett tour of Atlanta Thursday and Friday and possibly Saturday that you're more than welcome to join.

[Black_Spit]

Week 2 Bench Press

Warmup -
Stretch 5 min
Side Raises 2x12
Hammer Curls 2x15
External Rotators 1x15

Bench Press -
45x25
95x12
135x8
185x3
225x3
275x3

315x3 paused
335x3 paused PR

Had a handoff for those top two sets.

Illegal Wide Bench 2x10 @ 135
Rear Delt Flyes 3x15
Rows 3x15
Face Pulls 3x25
Hammer Curls 3x15
Shrug 3x12
Side/Front Raises 1x35/25

[NC_Tarheel]

Takes a break

Comes back and hits bench PR


Nicely done!!!

[Black_Spit]

Week 2 Deadlift

Feel good today. 15 singles is hard work, but I feel like I accomplished something.

Warmup-
Stretch 5 min
Side Raises 2x12
Hammer Curls 2x15
Band Shoulder traction 1-2x30 sec

Front Squat -
45x5
135x3
225x1
315x1

Deadlift -
135x1
225x1
315x1 on video

405 x15 singles (short/30 sec rest periods) last single on video



Standing Abs 125 reps

[Black_Spit]

Week 2,Aux @ the Ogre Gym today.

Warmup -
Bike 5 min
Side Raise 3x12
Hammer Curls 3x15

Pulldown 3x12
Rear Delts 3x15
Presssowns 3x15
Hammer Curls 3x15
Shrug 3x12
Front/Side Raise 1x25

[Black_Spit]

I'm about to sign up for this USPA meet tonight. I guess I'm going to sign up for Raw Classic. I feel like the last two meets I've squatted in wraps so I'm comfortable with that.

So either I'm going to have to wrap them myself or teach my wife to wrap them in the next 5-6 weeks lol.

[NC_Tarheel]

Don't be like me and almost have an epic fail on a squat attempt and mistime your wrap

[dtaps24]

If my back doesn't get better I will need something to do during squats. I'll wrap em.

[Black_Spit]

If my back doesn't get better I will need something to do during squats. I'll wrap em.

I appreciate that man, but hopefully you'll be better.

On a different note, I think my 10 year old may lift with me at the August SPF meet.

[Black_Spit]

Don't be like me and almost have an epic fail on a squat attempt and mistime your wrap

Lol I'm kinda anxious- I'd probably mistime it too soon before I'd mistime and be late.

[NC_Tarheel]

Lol I'm kinda anxious- I'd probably mistime it too soon before I'd mistime and be late.

I'd take that over almost scratching a lift from exceeding the 60 second time limit!!

Good luck on the meet. You got a total in mind?? Openers??

[Black_Spit]

Week 3 Squat

I'm mailing in my entry form today to enter the USPA GA State meet June 1st. Now that I'm settled into my new job and I have a good routine I'm going to start back at wade's on Tues/Thu (the only 2 days my schedule will allow). Which is fine bc I can wrap and use the Monolift at wades in prep for the meet.

Question- I noticed in the meet info and in reading the rules that it specifically mentioned that the Monolift is used for multi-ply lifters. A Monolift is used for everybody else too right?

Warmup
Side Raises 3x12 (Miniband)
Hammer Curls 3x15 (Miniband)
Stretching 5-10 min
Shoulder Traction 2x15-20 sec

Squat -
45x5
135x3
225x3
315x3
365x2

435 - 4x2



Standing Abs 100 reps using the black band. Kinda hard.

In the sauna right now for 10-15 min. I have some kind of sinus infection or something. Trying to sweat it out a little lol.

Thad- I'm looking to hit 1500. Maybe 560-570/370/570'ish. We'll see. Last meet was 1455 so anything above that is fine, but I'd like to hit 1500.

[NC_Tarheel]

Because we all know that anything less than 1500 is baby back bull$hit