Black_Spit's training Journal

[Black_Spit]

I guess my big dumb ass could start my own journal...sorry about that.

Ha. You'll be a welcome addition here!

[NC_Tarheel]

They seem to do more work that I've traditionally done. And I've made progress from beginning to now, so I'm not going to knock what I've been doing up until now, but maybe this extra reps and volume on the main exercises is exactly what I need.

The glimpse I got of deadlift day tomorrow is they do Front squats, then Deadlifts. They kind of wave intensities instinctively... Try to break PR's when they're feeling good. I'm excited about it in case you can't tell.

I really think you're about to take it to a new level just from the change in atmosphere and mentality.

Of course it you don't, you will be ridiculed and called a *******

[bigwade800]

It'll be my job to see that he does. I think after a couple of training cycles, he'll see some great progress.

[martin_mathers]

holy crap 500x8.
spitty's gon get so strong he's gonna forget the small people like me.

[Black_Spit]

holy crap 500x8.
spitty's gon get so strong he's gonna forget the small people like me.

I saw you made it to china ok. How's the jet lag?

[martin_mathers]

I saw you made it to china ok. How's the jet lag?

its not that bad i guess...i just slept for 5 hours. everything seems so damn small here though (insert penis joke here)

[Black_Spit]

Small bc there's a billion and a half people all on top of each other? Or small bc you're the biggest human being there @ 250 lb?

[martin_mathers]

Small bc there's a billion and a half people all on top of each other? Or small bc you're the biggest human being there @ 250 lb?

both lol. i already wanna go back...i definitely wouldnt be here if my parents didnt live here.

[Black_Spit]

Today was the 2nd day @ Wade's Gym. It was easily the most productive day in the 2 years since I became interested in powerlifting.*

He took one look at my crappy deadlift (no ego from me, I know it's crappy) and began the process of helping me fix it.*

After today I also came to the conclusion that I just haven't been working hard enough training by myself.*

Anyway, today was great- some of my numbers are off by 10 pounds. Wade has 50 bars... And lots of them are 55 lb, so in some cases I'm just pretending the bar is 45.*

I'm not 100% sure I've ever done a front squat... MAYBE in HS for football, but not sure. Anyway I had trouble getting the form down. Plus it hurt like a bitch.*

Front Squat-*
45x3
135x3
225x3
315x1 went up fast/felt good
365 failed- Form was the issue here. Just didn't feel right.*

Trap Bar DL-
Warmup sets
535 x1 <<<PR>>>
575x1 <PR>>>

First time doing Trap Bar. I could have done more I think.*

Speed Pulls- 1 min timer*
Warmup sets
495x1
495x1
495x1
495xfail
345x9 singles*

Then we did 245 or 255 pounds for another 10 singles or so while he coached my form. I'm going to start taking more video next week. Wade has some today though, so if I come across that I'll post it up.*

Kettlebell SLDL- Super Close stance (Brutal)-
3x12

Standing Abs-
3x15

My hands are going to hurt so bad tomorrow!*

[Black_Spit]

I forgot something pretty funny. When we were setting up the bars for conventional DL singles, Wade asked me if I was going to pull with him for 12 singles or the other group (who were pulling 345 for singles I think). So my response was "well how much is yours? 475?" He said, "More than that." I said "I'm pretty sure I can't pull 495 for 12 singles."

He then explained his standing rule that you don't tell Wade what you can't do in Wade's Gym.

So that's why you see 495 for 3 and 1/2 singles.

[Iceman1800]

Lol. Just make sure to keep your protein intake high, get enough sleep and become friends with icepacks. You're going to become a beast.

[Black_Spit]

Lol. Just make sure to keep your protein intake high, get enough sleep and become friends with icepacks.

I believe this is going to be über important.

[bigwade800]

This is a quote from me...simple little philosophy we use in the gym that comes from me.

"Never tell me what you won't do, show me that you can't" and then "the worst that can happen is that you fail"

Any coach worth a damn will find a new path to help you succeed should you fail. If you can't, it become my job to see that you can.

[Black_Spit]

Iceman and anyone else interested, Wade's journal is up in the journal section.

[Black_Spit]

Ok maybe is was 485 for singles not 495



But that's what my form has always been like- bad.

Here's what it looked like after Wade working with me on it-



I'm an idiot and even I can see how much better that looks.

Obviously we've dropped the weight in half here but you get the idea. That's 245 or 255.

[B1GinNY82307]

shyt is going down now!! I'm jelly....


and that was much cleaner....

[NC_Tarheel]

I see I need to step my game up

[Black_Spit]

I usually don't write these in here but I try to do this type of thing 1-2x weekly.

Everything done with an orange mini band-

Pull Aparts 3x15
Overhead BTN Band Pulldowns- 3x15
Dislocates 3x15
Face Pulls 3x15
Pressdowns 3x15

Stretching-
15 minutes

focusing on low back/hamstrings/lower body as this is where I'm usually the stiffest.

[thom2355]

Gonna be a pretty big impact on your training. Very excited to see what comes of this. That second pull looked awesome.

[Black_Spit]

That second pull looked awesome.

It felt awesome.

Honestly, looking at it- I really feel like I should have been able to do this on my own. It looks so easy. I knew what the problems were in the "before" video. I just couldn't fix them...

[thom2355]

It felt awesome.

Honestly, looking at it- I really feel like I should have been able to do this on my own. It looks so easy. I knew what the problems were in the "before" video. I just couldn't fix them...

Yeah, but it is sooo much easier with training partners harping on you all the time.

[B1GinNY82307]

^^ yup...

[Black_Spit]

Bench Press-
45x10
95x6
135x5
185x5
225x3
275x1*
315x3
300x6
275x8

Form Work- Paused/Commands
185x3
205x3
225x3

Wade brought out my grip and I just need a lot of help on form in general.*

Ill post some videos later.*

[Black_Spit]

275x8

300x6

Form Work- 225x3

[bmontgomery87]

I usually don't write these in here but I try to do this type of thing 1-2x weekly.

Everything done with an orange mini band-

Pull Aparts 3x15
Overhead BTN Band Pulldowns- 3x15
Dislocates 3x15
Face Pulls 3x15
Pressdowns 3x15

Stretching-
15 minutes

focusing on low back/hamstrings/lower body as this is where I'm usually the stiffest.

I need to start doing something like this 2x a week.
I've been trying to focus on my hip mobility lately.
I feel like I'll start doing one aspect pretty well, then neglect another. I'll really work on my shoulder health, but slack on stretching, etc.

[Black_Spit]

I need to start doing something like this 2x a week.
I've been trying to focus on my hip mobility lately.
I feel like I'll start doing one aspect pretty well, then neglect another. I'll really work on my shoulder health, but slack on stretching, etc.

Yeah I feel you. And on top of those workouts I'm going to bring my exercise bike into my living room (my wife has threatened me with celibacy if I do this), and start doing some cardio in the PM bc we're too busy lifting in the morning to get in my normal 10-15 min bike ride.

[bmontgomery87]

Yeah I feel you. And on top of those workouts I'm going to bring my exercise bike into my living room (my wife has threatened me with celibacy if I do this), and start doing some cardio in the PM bc we're too busy lifting in the morning to get in my normal 10-15 min bike ride.

I say go for it. You're 31 so I'm guessing you've been married long enough to be fine without sex
Really not a bad idea, the bike rides will be awesome for recovery.

[NC_Tarheel]

Yeah I feel you. And on top of those workouts I'm going to bring my exercise bike into my living room (my wife has threatened me with celibacy if I do this), and start doing some cardio in the PM bc we're too busy lifting in the morning to get in my normal 10-15 min bike ride.

I moved my Airdyne into our den. Sure enough about 3 days after me threatening my son within an inch of his life to get off the freaking bike, he asked my wife to ride it. I heard him and said "NO"....she immediately says that I don't want the kids to exercise and that it will be fine....

10 seconds later the top of his foot is gashed and he's limping around to the point where we had to take him in for X Rays

#bitchitoldyouso

[Black_Spit]

Squat
45x5
135x3
225x2
315x1

380 lb 5x2

Supposed to be 6x2 but I was feeling some pain in my left upper quad/hip area, so I called it. Partially getting used to the volume, new atmosphere, talking to people (sounds silly but I'm used to just my headphones/no talking), the monolift etc... I have 100% confidence that training there with Wade will improve my lifting exponentially.*

Reverse Hyper- First time
3x10

Standing Abs-
3x10

Love the reverse hyper. Felt great on low back/hamstrings.

My left knee feels a little weird too. I think having me turn my feel out may not work for my structure/narrow stance.

[Black_Spit]

Starting to feel things click. But like wade keeps telling me- it's going to take 4+ weeks for all this new stuff to sink in and fully click. I'm very sore lol. VERY sore.

Decline Bench-
45x10
95x10
135x5
185x3
225x3
275x3
315x1

345x6 PR
355x6 PR
325x8 PR

Rows 3x12
Rear Delts 3x12
Pulldowns 3x12
LIGHT Side Rsises 3x25
LIGHT Hammer Curls 3x15
Shrug 3x12