Black_Spit's training Journal

**Black_Spit** · 11-09-2012, 06:48 AM

Originally Posted by thom2355

Yeah....but if you pull a 5 lb PR (per plan), then pull another PR 10 lbs higher....that is doing twice the work and setting your next PR attempt higher. I am not an awesome puller, but moves like that seem to me as though they could hinder more than help.

I thought the same thing about Deadlifting every week and no deloads. I thought the same thing about deadlifting 8 days before and 5 days after my meet 4 weeks ago.

I've been proven wrong this far about my commonly held Deadlift beliefs with a 35 lb meet or and 15 more lb's in the last 4 weeks.

But point taken, and wades programming has room to back off if it gets too intensive.

**bigwade800** · 11-09-2012, 06:54 AM

How so?

**bigwade800** · 11-09-2012, 06:57 AM

That was to Thom as I'm interested in his perspective.

I would generally walk away with the 5 lb pr and look at what needs to be worked on. When he started asking then what after the pr, I knew he'd take another attempt. It's my job to temper what he does at that point. I'm not at the gym so I can't say stop and we all know, he wasn't going to stop so, the e-mail trail to get him to agree to a ceiling was big.

At the end of the day, 35 to go.

**thom2355** · 11-09-2012, 07:12 AM

My general thoughts on the deadlift in general is that the amount of strain/involvement/induced recovery required is such that hitting two PRs in one training session can be a bit over zealous. If your plan calls for hitting a max single, doing so then increasing for another single 1.7% heavier seems pointless. Take the PR and move on and beat the 555 by 25 lbs next time, not 15. Looking back at the day, there was no trap bar work, so the volume was much less for the day....so maybe a non-issue.

This is all my opinion and how I approach my training as I get in my mindset for my target single, hit it, analyze later, then figure out how to improve. After I hit my target single, my mind is out of that lift and on to accessory training. Trying a very small increment more for another single would either leave me ending the day with a failed lift, additional fatigue, injury, etc. I figure take the PR you have already and move on.

**bmontgomery87** · 11-09-2012, 07:17 AM

Originally Posted by thom2355

This is all my opinion and how I approach my training as I get in my mindset for my target single, hit it, analyze later, then figure out how to improve. After I hit my target single, my mind is out of that lift and on to accessory training. Trying a very small increment more for another single would either leave me ending the day with a failed lift, additional fatigue, injury, etc. I figure take the PR you have already and move on.

I get what you're saying. I always try to have an idea of what my goal is number wise for the day, but if you're actually hitting a max single wouldn't you want to approach it like a ME workout and want the last rep to be a grinder?
So with him smoking 555, he knew he had another 10 pounds?

I'm asking because this is probably relevant to my training. I usually make small jumps on my heavy single day and try to get the heaviest single I can take if I'm feeling up to it.

**bigwade800** · 11-09-2012, 09:27 AM

The rule of thumb on a test day is to get the pr, even if it's 5 and that's it.

Now, keep in mind, I'm dealing with Jeremy and each lifter is different. I'm basing giving the green light for a 2nd shot at a pr weight based on a few things. 1) I've been hands on and have seen him lift numerous times. From his first day in the gym with me, I've seen more and more form improvement in the pull and the ability to recognize issues prior to me having to say anything. 2) Having judged him on the platform and seeing that his final pulls were never limit, I knew there was more in the tank so long as everything went well. 3) Jerm's personality is conservative for the most part so, I knew he'd probably make the right call on whether to hit another lift and not go too heavy.

Jeremy has 12 weeks to train and the conservative goal we set about 17 weeks ago was 570, which is a pretty good increase in that period of time. I think based on what we saw, he has more in the tank and now, we go to a different phase of pulling.

All that being said, Thom, you're aren't wrong at all and the basis of your statements could certainly be applied to many. In this case, having hands on time with Jeremy, I felt like he would try a 2nd attempt if he smoked 555 so my job would be to temper his exuberance with putting a ceiling on the lift. Enough so that he'd feel the need to be conservative and today, that lead to 2 pr's in the same session. Now, how he recovers form this remains to be seen but, he started this pulling cycle 5 days after setting a huge meet pr. We will ride this momentum for now. I should include, I appreciate the input. More times than not, especially for myself, if I hit a pr, a walk away in training.

**Black_Spit** · 11-12-2012, 06:03 AM

I'm calling in sick to the gym for a couple of days. My son brought home some kind of stomach bug last week and of course it only took a couple of days to find it's way to me.

I'll see how I feel in a couple of days and re-arrange my schedule then.

**bmontgomery87** · 11-12-2012, 06:26 AM

Originally Posted by Black_Spit

I'm calling in sick to the gym for a couple of days. My son brought home some kind of stomach bug last week and of course it only took a couple of days to find it's way to me.

I'll see how I feel in a couple of days and re-arrange my schedule then.

damn bro. hope ya feel better

**B1GinNY82307** · 11-12-2012, 07:03 AM

sorry to hear! hope the lil man and yourself get better quick!

**WhiteKimbo** · 11-12-2012, 07:54 AM

Feel better bro!!

**bigwade800** · 11-12-2012, 08:33 AM

Don't change your schedule. If you miss, miss and move on.

Be ready to pull Friday.

**Black_Spit** · 11-15-2012, 05:13 AM

Feeling pretty good today. Glad to be back.

Warmups-
Hammer Curls 3x15 (5 & 10 lb's)
Side Raises 3x12 (5 lb)
Miniband Face Pulls 50 reps

Bench Press-
45x25
95x10
135x5
185x3
225x2 paused
275 paused
315 paused felt very easy/strong- I did feel a small bit of left shoulder pain. But it's clearly getting much better.

Add Slingshot-
3x6 275 lb

Rows 3x12
Rear Flyes 3x12
DB Bench Press 3x30/25/25 (25/35/40 lb)
Hammer Curls 3x15
DB Shrug 3x12
Side Raises 3x40 (5 lb)
Band Shoulder Traction 10 minutes

**NC_Tarheel** · 11-15-2012, 05:23 AM

Welcome back

Glad that pec pain is clearing up!!

**WhiteKimbo** · 11-15-2012, 06:25 AM

Strong work spit!

**B1GinNY82307** · 11-15-2012, 07:58 AM

nice to see the Pec getting better!

**bigwade800** · 11-15-2012, 08:31 AM

How did it all feel with the slingshot?

**Black_Spit** · 11-15-2012, 02:12 PM

With the slingshot- great.

Without- I felt some pain @ 275 and 315 but not before.

**bigwade800** · 11-15-2012, 02:19 PM

progress

**Black_Spit** · 11-16-2012, 07:36 AM

2 PR's today-I'll have some videos up later but I don't have them yet.

Front Squat-
55x5
55x3
145x3
235x3
325x1
375x1 PR
400x miss (ill get that next time we come around to it)

Trap Bar DL-
255x3
345x1
455x1
545x1
635x1 PR

Deadlift- no belt - first time ever
245x1
340x1
375x2 + 2 chains
375x2 + 4 chains
375x2 + 6 chains

**martin_mathers** · 11-16-2012, 07:56 AM

strong ass front squats and trap bar deads! you seem to pull a lot more with a trap bar. i pull like 100lbs less with a trap bar lol

**Juggernaut0** · 11-16-2012, 08:06 AM

Damn, nice fronts man. How close was that 400?

**bigwade800** · 11-16-2012, 08:15 AM

25 to go...he tried it and the bar rolled. Strength is there, just needs more time.

**NC_Tarheel** · 11-16-2012, 08:33 AM

Every time I PR front squats and think I'm closing in on you, you have to go and PR

I also have no clue why I suck @ trap bar deads

**bigwade800** · 11-16-2012, 08:39 AM

I do

Look at your ass in the videos

When you really learn to pull the "slack" out and put "tension into the bar and pull yourself into pulling position, then you'll have something. The strength and power are there and the form is ever improving. It's just going to take time and noone, including you, are exempt from the time required.

That begin said, look at you from here and then 6 and 12 weeks ago....the wheels are turning and in due time, you'll be pulling 600.

Your height, right now, is a disadvantage and more, you haven't yet learned to use your length as leverage but, I can assure you, you will learn or I'll break you...said in my best Russian, or whatever voice works for you.

**bigwade800** · 11-16-2012, 08:52 AM

**NC_Tarheel** · 11-16-2012, 08:58 AM

Originally Posted by bigwade800

I do

Look at your ass in the videos

When you really learn to pull the "slack" out and put "tension into the bar and pull yourself into pulling position, then you'll have something. The strength and power are there and the form is ever improving. It's just going to take time and noone, including you, are exempt from the time required.

That begin said, look at you from here and then 6 and 12 weeks ago....the wheels are turning and in due time, you'll be pulling 600.

Your height, right now, is a disadvantage and more, you haven't yet learned to use your length as leverage but, I can assure you, you will learn or I'll break you...said in my best Russian, or whatever voice works for you.

Originally Posted by bigwade800

Former college basketball player here.

This is just like dirty talk to me

EDIT: Point taken though

**WhiteKimbo** · 11-16-2012, 09:16 AM

Strong pulling today man! Was good I have you back!!

**B1GinNY82307** · 11-16-2012, 12:34 PM

in for the sexxay vids!!!

**bigwade800** · 11-16-2012, 01:23 PM

**Black_Spit** · 11-16-2012, 02:14 PM

I've been embedding using the old school way all these years, but YouTube is giving me a different type of links with the new app, so I no longer know how to embed. Someone aware me plz.

Here's the 400 miss-
http://youtu.be/917cVI36wY0

I think it looks like kimbo there at my back just fully expected me to come up with it. Especially after watching that 375 video. I thought it was coming back up too lol right up till that last split second where it didn't lol.

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