Black_Spit's training Journal

[Black_Spit]

Warmup -
Shoulder mobility
Stretching 10 min

Squat -
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
440x6 [85% of TM]

Speed Squat -
365x2x2

Olympic Style 5 sec Pause -
335x2x2

Standing Abs 3x15

[Black_Spit]

Warmup -
Side/Front raises 3x12 @ 3 lb DB
Rear Delts 3x15
Stretching 5+ minutes

Bench Press -
45x25
95x10
135x5
225x3 paused
275x1 paused
300x5 [90% of TM]

Bench "Speed" - 82% of TM
3 sets @ 275x2

Wide Grip Bench Press -
135x10
185x10 - 55% TM
185x10 - 55% TM

[Black_Spit]

Cycle 3 Week 2 - Deadlift

Warmup -
Front/Side Raise 3x12 @ 3 lb db
Pull Aparts 3x15
Stretching/Band Traction 15 min

Deadlift -
135x3
135x2
185x1
225x2
275x1
315x1
405x1
470x3 [90% of TM]
500x2 [96% of TM - possible PR]

Deadlift speedwork -
405x2x2 singles [77%]

Sumo Deadlift -
225/315 x5-10 singles

[Black_Spit]

http://www.youtube.com/watch?v=55Fh1zF-4bI

[Black_Spit]

Warmup/Stretching 20 min

CG Bench Press -
45x25
95x15
135x3
195x3 [70% of TM]
225x3 [80% of TM]
250x8 [90% of TM]

Speed Sets-
205 lb 5x2 [75% of TM]

[Black_Spit]

Warmup - 20+ minutes

Squat -
45x5
45x5
45x5 wide
135x3
225x2
315x1
405x1
470x3 sleeves [90% of TM]
500x3 [Nice PR - 90% of true Max]

Speed Squat -
315x2 - 3 sets

[Black_Spit]

Cycle 3 Week 3 - Bench Press

Warmup/Stretching 15-20 min

Bench Press -
45x25
95x15
135x5
185x3
225x2
275x1
315x2 paused [95% TM - planned opener in 3 weeks]
335x1 paused [100% of TM - planned 2nd attempt]
335x2 paused [100% of TM - planned 2nd attempt]

"Speed"/extra volume Sets -
285x2x2 [78% of real 1RM]

[Black_Spit]

Warmup/Stretching 10 min

Deadlift -
135x3
135x2
185x1
225x1
275x1
315x1
365x1
405x1 the only DL that felt good all day
500x1 [planned opener - 95% TM]

Double Overhand Deadlift Holds -
315x5 seconds
315x5 seconds

Mixed Grip Holds -
315x10 seconds

Light Front Squat -
135x3
225x1
275x1
275x1

[Black_Spit]

Warmup/Stretching 20 min

Deadlift -
135x3
135x2
185x1
225x2
315x1
405x1
455x1
500x1 - 1st attempt in 19 days
535x1 - 2nd attempt in 19 days
535x1 - 2nd attempt in 19 days

Standing Abs 5x15

[bigwade800]

600?

Weight class?

[Black_Spit]

My plan is 500, 535, 570 on squat. 315, 335, 360 on the bench. And 500, 535, and 570 on DL to give me a 1500 total. I do think the 600 will be there. But I may hold out until February for that. I may have a 600 squat in me by then as well. But first things first.

Shw

[Black_Spit]

Are you judging the meet in Kentucky on November 1?

[Black_Spit]

Meet in 17 days.

Warmup -
Band Pull Aparts 3x25
Band Hammer Curls 3x15
Stretching 5-10 min

Bench Press -
45x25
135x5
185x3
225x2
275x1

315x1 paused (planned opener)
335x1 paused (planned 2nd attempt)
335x1 paused (planned 2nd attempt)
275x2x2

Light DB Hammer Curls 3x15
Face Pulls 3x15
KB Shrug 3x12

[Black_Spit]

Warmup/Stretching 15-20 min

Squat -
45x5 wide
45x5
135x3
225x2
315x2
365x1
405x1
455x1
500x1 planned opener
535x1 planned 2nd



http://youtu.be/KfVLMbhjj88

Man I really felt good about that 535 set. Wow.

[Black_Spit]

12 days out from meet. Kept the DL's in the "speed" range, 67% ish top set. Very easy.

Deadlift -
135x3 conv
135x3 sumo
185x3 c
225x3 s
275x1 c
315x1 s
340x1 c
385x1 c

C&J 3x2 @ 75 lb
Snatch 3x2 @ 75 lb

[Black_Spit]

Last day of lifting before the meet. I've obviously tapered my lifts into the 65% range this week. Next week off until Saturday. I'll still do some active recovery stuff. Walking, light band stuff, stretching etc...

Plans are to open at 500/315/500 and hit a 1475-1500 total. Depending on how things go.

Squat -
45x10
135x3
225x2
315x2
365x1 - 65% ish

Bench Press -
45x25
135x5 paused
225x3 paused
245x3 paused - 68% ish

Snatch + Jerk complex -
x6-8 reps

[bigwade800]

That would be a pr total, yes?

Oly meet close to us in January is my understanding from Missy via Oz

[Black_Spit]

Yes it would. My best total was 1455. 550, 350, and 555.

I believe I can hit 570, 360, and 570, at this meet. But I am willing to settle for 560, 355, and 560, depending on how I feel that day. That would be 1475, and four meet PR's.

Very interesting about the Olympic me. Kevin and I are both starting to ramp up our interest in Olympic lifting again. And now that my wrist is completely healed, I like my chances of getting back to where I was and beyond.

[Black_Spit]

Wade in not seeing anything online about a meet in Jan.

You have any more info on it? Date? Is it Shackle Island Crossfit or in Nashville?

[bigwade800]

Probably will be posted after the American Open


As I understandit, it'll be in KY but closer than Louisville

[Black_Spit]

Warmup/Stretching 15 -20 min

Snatch x11 'ish singles @ 75 lb
Standing Abs 5x15

Today's goal was just to get the blood moving a little bit. I took the week off work, and my wife/kids are off to school for the day. So I guess this can be "active recovery."

I think today will be my last day using a barbell until Saturday. I'll do some stretching and walking maybe between now and Saturday but nothing serious.

[Black_Spit]

After this week, my training partner and I have decided that we are going to implement the Olympic lifts into our programming with the intention of competing in both. We are going to do something very much like Glenn Pendlay's supertotal program.

Basically, we will squat and bench press on Monday. We will snatch and clean and jerk on Tuesdays. We will OHP and front squat on Thursdays. And then we will snatch and clean and jerk again on Friday. Tuesday will be lighter and Friday will be heavier. The four slow lifts will likely be done using 531 percentages. Just like I have been doing for the past three months.

[Black_Spit]

Easy active recovery -

Stretching 15-20 min
Band Pull Aparts 100 reps
Band Hammer Curls 3x15
Lying Band Tri Extensions 5x15

[Black_Spit]

Warming up now. I'll update thru the day. But I'm feeling really good right now.

[Black_Spit]

Squat complete

500 good
535 good
560 good PR (meet and gym PR)

[Black_Spit]

Bench Press

315 good
355 good
370 good

On track to hit 1500 with a 570 DL.

[Black_Spit]

Deadlift -

500 good
535 good
570 good PR

9/9 on the day

1500 total

Very happy with this progress.

So that's 4 PR's.

560/370/570

[Black_Spit]

So a little more detail - Today was the SPF Fall Festival in Princeton, Ky. About an 1 hr and 45 min from my house.

I got there early. 7:00.

When I got there I noticed there were only about 20 chairs set up. I asked him how many pre entries there were and he said only about 12-13. Which was fine by me. We started lifting at 930 or so and finished up lifting at about 1:00.

I set my openers at 500/315/500 as planned,

I went 9/9 on the day and hit 4 PR's. So a really good day.

Squat 500/535/560
Bench 315/355/370
Deadlift 500/535/570

1500 total.

Next meet Feb 14th in Manchester, Tn. Plenty left in the tank today. But I wanted to go 9/9 and hit that or total. Maybe I could have DL 600 today, but, I'll hit it in feb.

http://youtu.be/-EasaC3oPcA

[Black_Spit]

Dat squat depth

[dtaps24]

awesome job. congrats.