Black_Spit's training Journal

[DrewDarden]

Warmup -
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15

Speed Bench 8x3 @ 50% (3 grips)
• 140 lb. + micro mini bands

Skullcrushers 2x25
Pressdowns 3x40
Rows 2x15
Shrug 3x20

[DrewDarden]

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15
TKE 3x15
Hip Circle Squat 1x10

Sled Drag
55 lb x 150 yards
100 lb x 150 yards
55 lb x 150 yards

Reverse Hyper
100 reps

Pulldown Abs
100 reps

[DrewDarden]

I’ve never seen anyone do this first exercise before, but I’m patting myself on the back because this is a very good posterior chain exercise, and it’s very easy to set up and knock out a bunch of reps.

Standing Hip Thruster (modified good morning)
5x15

Pulldown Abs
100 reps

Oh, and I got a couple of new barbells today. I will be trying out both of them this weekend.

[Atom1980]

Really nice home gym setup!

[DrewDarden]

Really nice home gym setup!

Thanks, it's really coming around.

I started with squat stands, two barbells and bumper plates. Now it has almost everything I want.

I still want a reverse hyper this year and maybe a set of adjust able dumbbells (maybe).

[Atom1980]

I just had a Westside Reverse Hyper given to me its very well made.

[DrewDarden]

Warmup (orange miniband)
Side Raise 3x12
Front Raise 3x12
Hammer Curl 3x15
Pressdown 3x15
Pull Apart 3x15

Football Bar Bench Press (innermost grip) -
45x10
95x8
125x3
185x2
205x1
225x1
235x1
245x miss

Close Grip Bench (football bar again) -
95x15
95x15
95x15

Pulldown (underhand) 3x15-20
Pulldown (wide grip) 3x12

Hammer Curl (football bar just because) -
45x15
45x15
45x15
45x15

Superset with Band Pressdown -
65x25
65x25
65x25
65x25





^ Now that I see it, I think that’s 205. But I can’t figure out how to edit it on my phone and I can’t find the 235 video. So yeah.

[DrewDarden]

I tried out my new Safety Squat Bar tonight. I think it will be put to good use. We'll probably use it frequently for heavy squats as well as volume squats both.

Warmup - (Green Rogue band)
Terminal Knee Extensions 3x15
Terminal Hip Extension 3x15
Pulldown Abs 3x15
Bodyweight Squat w/ Hip Circle 1x12

Squat - (Safety Squat Bar)
61x5 (first set with Hip Circle on)
111x3
146x2
201x1
231x1
276x1
311x1
336x1
356x1

Re-Learning/Practicing Sumo Deadlift (I tried a pair of Spud briefs for the first few sets and I'm not sure if they were doing anything so I took them off. I had it in my head that they may help me adjust to opening my hips up but who knows?)
155x3
155x3
155x3
155x3
155x3

Back Raise -
BW x25
BW x25
BW x25
BW x25

Pulldown Abs
100x50
100x75

[DrewDarden]

Warmup -
Terminal Knee Extension 3x15
Terminal Hip Extension 3x15

Lying Leg Curl (orange band doubled) -
30 reps
30 reps

DIY Reverse Hypers - (2x red bands) -
80x25
80x25
80x25

Pulldown Abs -
100 reps

[DrewDarden]

Warmup - (orange miniband)
Front/Side Raise 3x12
Hammer Curl/Pressdown 3x15
Pull Apart 3x15

Speed Bench - Jeremy/Jeffery
8x3 @ 50% + 40 lb. band tension

Pressdown 150 reps
Lat Pullovers 3x20
Hammer Curl 3x15

[DrewDarden]

Box Squat/Sumo Pull

Warmup - (orange miniband)
Front/Side Raise 3x12
Hammer Curl/Pressdown 3x15
Pull Apart 3x15

SSB Box Squat 12x2 @ 181 lb. + doubled micro mini bands
Sumo Pulls 12x2 @ 155 lb. + short bands

More Sumo 245x1, 355x1, 405x1
Band Good Morning 3x15
Pulldown Abs 100 reps

[DrewDarden]

I've nailed down the right way to set up my DIY reverse hyper now with constant tension, low back distraction and swing-through at the bottom. Low back is pumped right now.

Reverse Hypers -
BWx15
2 Red bands 6x15
105 total reps


Pulldown Abs (black Rogue Band)
2x50
100 reps

[DrewDarden]

This was my first time doing ATP Walks. We used a green Rogue band hooked to a Spud dip belt on my end and my power rack on the other. These torched my hamstrings and hips. Wow. Much better than sled drags honestly.

Hip Circle Abductions -
x12 reps
x15
x15

ATP Walks (30-45 sec bodyweight + 30-45 sec with 30 lb. added KB) -
Green Band + 30 lb KB x 1.5 minute
Green Band + 30 lb KB x 1.5 minute
Green Band + 30 lb KB x 1.5 minute

Pulldown Abs -(Straight weight + 2 micro mini bands - doubled)
10+40 bands x25 reps
20+40 bands x25
40+40 bands x25
40+40 bands x25

Band Rows (Gray EFS band) -
50x15 reps
50x15
50x15
50x15
50x15

Overhead Triceps Ext (Green Rogue band) -
40x25 reps
40x25
40x25
40x25

[DrewDarden]

Warmup -
Front/Side Raise 3x12
Hammer Curl/Pressdown 3x15
Pull Apart 3x15

Max Effort Bench Press (Grip Two) -
45x5
95x10
135x3
205x1
225x1
240x1
250x1
260x1
270x1
280x1
290x1

Triceps Extensions/FB Bar Skullcrushers -
65x15
65x15
65x15
65x15

Barbell Rows -
175x8
175x8
175x8

[DrewDarden]

Band Hammer Curls (superset with extensions below) (micro mini band one band on first set then two bands) -
20x25
40x25
40x25
40x25

Band Overhead Extension (green Rogue band) -
40x25
40x25
40x25
40x25

Band Pull Apart - (micro mini band first set, then two bands on the rest)
40x25
40x25
40x25
40x25

Max Effort Lower tonight.

[DrewDarden]

I tried out a new pair of Spud Inc. Gateway Briefs tonight. I liked them for sure. If you're not aware, they're made of a knee sleeve material, so they're really easy to put on and use compared to regular briefs. Actually these are the first briefs I've ever used in all these years of lifting.

Warmup -
Terminal Knee Extension 3x15 @ Green Rogue Band
Terminal Hip Extension/Squat Thingie 3x15 @ Green Rogue Band
Pulldown Abs 3x15 @ Gray EFS Average Band
Hip Circle Abductions 3x15

Max Effort SSB Box Squat (briefs) -
61x5
111x3
151x3
201x1
241x1
271x1
311x1
341x1
361x1
381x1
401x1

Good Morning -
151x5
201x5
221x5

Back Raise (superset with Pulldown Abs below) -
BWx25
BWx25

Cable Pulldown Abs -
75x15
75x15

[Atom1980]

How are you liking the SSB. Your squat look good.

[DrewDarden]

How are you liking the SSB. Your squat look good.

Thanks.

I love the bar. It definitely makes things more difficult than a power bar. And my upper back definitely feels it the next day.

[DrewDarden]

Hamstring Curls (Green Rogue band) -
40x25 reps
40x25
40x25
40x25

Overhead Triceps Extension (Green Rogue band) -
40x25 reps
40x25
40x25
40x25

Banded Marches - (Green Rogue band / much more difficult than I expected)
Walking high knees - Approx 2 min 30 sec

Cable Pulldown Abs - (40 pounds of band tension added in with weights below / 2 doubled micro minibands)
80x15 reps
95x15
115x15

[DrewDarden]

Warmup (circuit style using orange and green bands) -
Side/Front Raise 3x12
Hammer Curl/Pressdown 3x15
Pull Apart/Pulldown Abs 3x15

Bench Press (80 lb of added band tension - 4 doubled micro minibands) -
45x10
45x10 + added band tension
135x3 @ 8 sets with 60 seconds rest

Lying Triceps Extensions (Football Bar) -
75x15
75x15
75x15

Band Pulldown (Black Rogue band) -
60x15
60x15
60x15

Finished in an hour including warmup. Not bad.

[DrewDarden]

Warmup -
Terminal Knee Extension 3x15
Terminal Hip Extension 3x15
Hip Circle Abdctors 3x15

SSB Box Squat - (short rest periods - less than 60 sec)
12 sets of 2 with 201 lb + 80 lb. band tension

Sumo Pull - (short rest periods)
5x5 @ 210 + 210 lb. band tension

Band SLDL -
3x10 @ Gray EFS band

[DrewDarden]

Banded Good AM 4x10 (Green Rogue)

Banded Low Rows 4x15 (Green Rogue)

Pulldown Abs 4x15 (Green Rogue)

Overhead Triceps Extension 4x15 (Green Rogue)

Incline Pushup Scapula Retractions 4x15

I just bought a Yukon Bar, so now I'll have a pretty nice rotation of bars to choose from. And my shoulders have never felt better in my life since I've been using the Football Bar and SSB for a few weeks.

Also I went a little nuts and bought an Inner Champion squat suit and cheap Inzer bench shirt. I've never used any gear in my life besides the knee sleeve'esque Spud briefs I bought a few weeks ago.

I just wanted to try them out and see what it felt like. They were less than $100 for both, but I just wanted to give it a shot.

Maybe just bored during quarantine?

[DrewDarden]

Pull Thru 3x10
Pull Apart 3x15
Pulldown Abs 3x15

Squat -
45x5
95x3
135x3
185x2
225x2
275x1
315x1
365x1
385x1 recent PR (375 was probably 4-5 weeks back, so a pretty big PR)
405x1 recent PR

Deadlift -
290x1
365x1
425x1
465x1
505x miss

[Atom1980]

Nice Squats!

[DrewDarden]

Nice Squats!

Thanks. Squat used to be my favorite lift, but now it just feels weak and not very good. But it's moving up, so that's a good thing.

[DrewDarden]

Warmup -
Pulldown 3x10
Pull Apart 3x10
Pull Thru 3x10
Pulldown Abs 3x10

Bench Press -
6x5 @ 145 lb. + 80 lb. band tension

Overhead Press -
45x5
115x5
135x5

Close Grip Bench Press (15 sec rest between sets) -
6x6 @ 135 lb.

Pressdown/Extension Superset (blue Rogue band) -
120 total reps until triceps death



Squat/Pull tonight.

[DrewDarden]

Warmup -
Pulldown 3x10
Pulldown Abs 3x10
Pull Thru 3x10
Pull Apart 3x10

Yukon Bar Squat -
12x2 @ 210 lb. + 80 lb. band tension

Deadlift -
50% singles with band tension at first, but then I worked up to:
355x1
425x1(PR - still learning sumo, only doing it a few weeks)
445x1 (PR)

Sumo Wide Belt Squat -
3x20 @ 90 lb

[DrewDarden]

Thursday -
Pull Thru 5x10
Pull Apart 5x10
Band Pulldowns 3x10
Pulldown Abs 3x10
Box Squat Jumps 6x3
Back Traction/hamstring/hip stretching with bands 5-10 min.

Friday -
Back Traction/hamstring/hip stretching with bands 5-10 min.

This day of stretching only was my first day off in close to a month. I’m feeling great. Max effort pitch tonight. I think we might use that new Yukon bar. Maybe a little bit of band tension, too.

[DrewDarden]

Bench his getting stronger, no doubt about that. I really enjoyed benching with the new Yukon bar. It's a little wobbly and it extends the ROM.

Warmup -
Band Lat Pulldowns 3x10
Pulldown Abs 3x10
Pull Thru 3x10

Bench Press (Yukon Bar) -
50x5
50x5
50x5
100x5
140x3
190x1
225x1
240x1
260x1
270x1 - 90%
280x1 - 93%
295x1 - 98% (thought it was 290 at the time)
300x1

Close Grip Yukon Bench -
6x6 @ 145 lb. and very short rest (approx 15-30 sec)

Pressdowns 60 reps @ green Rogue band
Extensions 60 reps @ blue Rogue band

[DrewDarden]

Wide stance box squats with the new bar and sumo 2 inch block pulls.

I'm still only a few weeks into pulling sumo, so I'm still trying to learn what type of stance and all of that works for me. So the technique looks a little off for now.

Warmup
Pulldowns 3x10
Pulldown Abs 3x10

Squat
50x2
50x2
100x2
140x2
190x2
230x2
280x2
320x1
360x1
380x1
400x1
420x1

2" Sumo Block Pull
155x1
245x1
335x1
385x1
405x1
425x1
455x1

*DIY Reverse Hypers 50 reps

*OK it's not really reverse hypers, but similar muscle groups are worked. I'm working on an idea I had for a machine while experimenting in my gym. I think I'm going to try to build a prototype since I'm not going into work every day.