Black_Spit's training Journal

[DrewDarden]

Not the heaviest stuff in the world. Trying to break a sweat and get a pump. This next week is a deload, and I’m hoping to come back with two good pecs and hamstrings. So I will be doing some pump style workouts and some light squats, bench presses, and deadlifts.

Warmup (Hamstring/Low Back/IT - Band Traction/Stretching)
5-10 min

Rear Delt Flyes 3x15
Wide Grip Pulldown 3x12
DB Shrug 3x15
Cable Hammer Curl 3x15
DB Front/Side Raise 1x25/25

[DrewDarden]

Easy the load day. Even with this very light weight, I can still feel a little something going on with my left pec. It’s a little demoralizing, but what else can I do?

Warmup
Stretching/Band Traction (Low Back/Hamstrings/IT Band) 10-15 min

Bench Press
75x5
150x5
150x5
150x5

Pressdown 3x15
Hammer Curl 3x15
Face Pull 3x15

[DrewDarden]

Tuesday
Warmup
Stretching 10+ min

Squat
45x5
95x5
135x5
185x5
200x5
200x5
200x5

So frustrating but I pulled something in my groin on the 5th squat rep. My body is just falling apart. 3 weeks ago everything was so good and now it’s all gone to chit. So that’s one bad hamstring, one bad pec, and a bad groin. WTF? And the fact that I do so much stretching for low back/hamstrings/IT Band makes it even more baffling.

Thursday
Warmup
Stretching 10+ min
Side Raise 3x12
Pull Apart 3x15

Press
45x8
100x5
100x5
100x5

Face Pull 3x15
Shrug 3x12
Concentration Curl 3x15
Extensions 3x15
Pressdown 2x50

[DrewDarden]

This was the first time I've been able to do a real session in almost a month since I hurt my hamstring and groin, so the weights are a little lighter than I would do, even for a speed workout. But it still felt good to get something accomplished.

10x2 Box Squat with 170 + 40 lb band tension
10x1 Sumo Deadlift 245 straight weight

Short rest between all sets.

I'll post up some max effort work next week if I can manage it, which I think I can now.

[DrewDarden]

Stretch (Hamstring/Groin/IT Band) 5-10 min

Yukon Bar Box Squat
50x2
50x2
100x2
160x2
210x2
270x1
320x1
360x1
[b]385x1 - 90%
410x1 - 95%
430x1 - 100%

Sumo Deadlift -
155x1
245x1
335x1

I ran out of time to keep doing deadlifts. But it was just as well. I feel good about my hip and my groin after tonight. They are feeling better now.

[DrewDarden]

6/10 Max Effort Bench Press

I was still worried about the pec so I used my slingshot.

I worked up to 305 for a very easy single, and I go out while I was still ahead. Maybe next week, I'll be able to push a little harder without a slingshot on.

6/13 Saturday Night Dynamic Effort Lower

Warmup 5-10 min stretch

Box Squat (straight bar)
45x2
95x2
135x2
185x2
225x2 -52%
255x2 -59%
220x2 -51%
220x2 -51%
220x2 -51%
220x2 -51%
220x2 -51%

Sumo Deadlift
260x2 -58%
260x2 -58%
260x2 -58%
260x2 -58%
260x2 -58%

Conventional
260x1 -52%
260x1 -52%
260x1 -52%
260x1 -52%
260x1 -52%

[DrewDarden]

6/14 Dynamic Effort Bench Press

Bench Press (Power Bar) -
45x3
95x3
115x3
135x3

10x3 @ 115+40 lb. band tension

Pec feeling much better now.

I may be back to normal.

[DrewDarden]

Stretching 10 min

SSB Box Squat
45x2
45x2
95x2
185x2
275x2
315x1
341x1
381x1 - 89%
406x1 - 95%
426x1 - 100%

Given all the problems that I’ve had with my ankle, hamstring, and growing recently, I’ll take it.

[DrewDarden]

[Dynamic Effort Squat/Pull]

Yukon Bar Box Squat (plus doubled red Rogue bands)
45x2
45x2
95x2
135x2
200x2 (12 sets with short rest between sets)

Sumo Deadlift (plus doubled red Rogue bands)
155x1
250x1 (10 sets with very short rest periods)

[DrewDarden]

Yukon Bar Bench Press
10x3 @ 150 + doubled orange minibands

Triceps Extensions 3x10
Pulldowns 3x12
SSB Hise Shrug 3x12
Hammer Curls 3x15
Pull Aparts 50 reps

[DrewDarden]

Orange Band -
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15

Red Band -
Triceps Pressdown 200 reps

[DrewDarden]

I flipped the rack the first time I walked out all of that band tension. I managed not to kill myself, weighted down the legs, and went on about business.

SSB Box Squat +150 lb band tension (I actually measured the tension using a scale)
45x2
45x2
90x2
170x1
225x1
271x1
301x1
323x1
334x1

SSB Good Mornings
171x5
221x5
246x5

323 lb bar weight + 150 lb band tension



334 lb bar weight + 150 band tension

[DrewDarden]

Slight Decline Straight Bar
105 lb band tension (I actually measured these bands that's whY I'm fairly confident in the tension amounts)

45x10 just the bar
45x10 added 70 lb band tension
45x5 added 35 lb more band tensioon
95x3
135x1
185x1
205x1
215x1

Close Grip Bench (with slingshot to protect pec) 5x10
Meadows Rows 5x10

[DrewDarden]

Red Band Pressdowns 200 reps

Red Band Pull Aparts 100 reps

Lying Extensions 3x15 @ Barbell + 20 lb chain

[DrewDarden]

Warmup (orange band)
Side Raise 2x12
Hammer Curl 2x15
Pull Apart 2x15

Yukon Bar Bench Press (+60 lb chain)
50x3
50x3
95x3
120x3 (10 sets with very short rest) (40% of current 1RM)

JM Press
Yukon Bar+Chain x15
Yukon Bar+Chain x15
Yukon Bar+Chain x15

Band Pull Apart (red Rogue band)
3x10

Band Row (black Rogue band)
3x10

[DrewDarden]

I lowered my box to 12 inches.

Yukon Bar Box Squat
12x2 @ 200 lb. + 60 lb. chain

Sumo Deadlift
10x1 @ 250 lb. + 60 lb. chain

[DrewDarden]

Football Bar Dead Pin Press

45x3
95x3
125x3
185x1
220x1
275x1 - 87%
295x1 - 94%
305x1 - 97%
315x1 - 100%

I'll take that on this particular movement. With the problems I've had 2ith my pec, this felt like a win.

JM Press 5x10 @ Football Bar + 60 lb chain
Bench Row 5x10 @ Football Bar + 2x Green Rogue Bands
Seated Military Pin Press 5x10 @ 95 lb using Football Bar

Very short rest between assistance sets, like 10-15 seconds.

[DrewDarden]

Been at the beach for the past five days. I've been doing tons of bandwork like pressdowns, hammer curls, pull apart, etc.

Back home tonight for an extra workout.

Tonight:

Band Belt Squat (3 doubled micro mini bands - 75 lb)
3x20

DB Bench (30 lb chain per side) -
100 reps

Black Band Rows
3x15

Going to start doing a mon/tue/thu/fri schedule this week.

I may actually compete for the first time in six years on Aug 1st.

[DrewDarden]

Testing out this pec today, and it felt pretty fuking solid. I think I'm just about ready to go again. This gave me some confidence to go forward.

Warmup
Pulldown Abs 3x10

Max Effort Close Grip Bench Press (pretty much all paused)
45x3
95x3
135x3
185x1
225x1
245x1
265x1
275x1 - 91%
290x1 (recent PR) - 96%
300x1 (recent PR) - 100%

Close Grip Bench Press
185x10
185x10
185x10

JM Press
65x10 +60 lb chain
85x10 +60 lb chain
85x10 +60 lb chain
85x10 +60 lb chain

Overhead Band Triceps Extension (red Rogue band)
40x50
40x50

Press
105x10
105x10

Face Pull (red Rogue band)
40x15
40x15

[DrewDarden]

I can't seem to stop getting hurt. I'm a mess. My groin and both pecs are not right. I'm going to lower my weights on everything to something painfully low and just work my way back up. Yesterday after I felt some straining in my pecs, I widened my grip out and for some crazy fuking reason, I was able to complete my sets with minimal pain. I've been bringing my grip WAY in trying to solve the problem, which wasn't working. Anyway, I'm going to start dong my benches with a wide grip and work my way up. We'll see what happens I guess.

Last week -
Squat 6x2 @ 315 (serious groin pain)
Hatfield Squat 2x10 @ 171
Abs 3x10

Yesterday -
Bench Press
220x3 (had a deep strain in my right pec [already had it in my left] this time so I racked it)
220x6 widened grip way out
220x8 widened grip to widest allowed

Wide Grip Bench -
135x10 + 60 lb chain
155x10 + 60 lb chain
165x10 + 60 ln chain

Rear Delts
30x15
30x15
30x15

Seated Row
100x12
100x12
100x12

DB Shrug
50x12
50x12
50x12

Hammer Curl
40x15
40x15
40x15

Pull Apart
50 reps

Abs
130x10
130x10
130x10

Squatting tonight -
Planning 6x2 @ 285. I'm just going to add 10 pounds per week indefinitely.

[DrewDarden]

Groin and hamstring felt good tonight with this lighter weight.

Abs -
130x10
130x10
130x10

Squat -
45x5
95x5
135x3
185x3
245x2

285x2
285x2
285x2
285x2
285x2
285x2

Hatfield Squat -
191x10
191x10

Abs -
130x10
130x10
130x10

[DrewDarden]

Pulldown Abs
130x10
130x10
130x10

Pulldowns
130x12
130x12
130x12

Hise Shrug
151x12
151x12
151x12

Hammer Curls
40x15
40x15
40x15

Pull Apart
75 reps

[DrewDarden]

Warmup
Abs 5x10

Decline Bench
45x15
95x8
135x6
185x6
205x6
225x6
235x6
245x6

SSB JM Press
111x10 +60 chain
111x10 +60 chain
111x10 +60 chain

Rear Delt Flyes
30x15
30x15
30x15

Band Pulldown
130x12
130x12
130x12

SSB Hise Shrug
171x12 +60 chain
171x12 +60 chain
171x12 +60 chain

Hammer Curl
40x15
40x15
40x15

Pull Apart
75 reps

[DrewDarden]

Abs 3x10

Squat
45x5
95x3
135x2
185x2
225x2
6x2 @ 285

Hatfield Squat
171x10
171x10

Abs 3x10

[DrewDarden]

KB Bench (30 lb KB hanging from each side)
45x15
45x15
45x15

JM Press (30 lb chain per side)
45x25
45x25
45x25

Pulldown Abs (black + red band)
130x10
130x10
130x20

[DrewDarden]

Bike 5 min
Abs 3x10
Pull Apart 3x15

Bench Press
45x15
95x10
155x3
215x6
225x6
225x8

JM Press
95x10 +60 lb chain
115x10 +60 lb chain
135x10 +60 lb chain

Seated Military
115x10
125x10
135x10

Seated Band Rows (EFS Black “Strong” Band)
200x10
200x10
200x10

[DrewDarden]

Pulldown Abs
130x10
130x10
130x10

Squat
45x5
95x3
135x2
185x2
245x2
6x2 @ 295

Ketlebell Swings
50x10
50x10
50x10

[DrewDarden]

Warmup
Abs 50 reps
Pull Apart 75 reps

Decline Bench
45x15
95x10
155x6
205x6
225x6
235x6
250x6
225x8

Decline JM Press (Yukon bar)
135x10 +60 chain
145x10 +60 chain
155x10 +60 chain

Military Press
135x10
145x10
155x10

DB Row (superset w/ military)
50x10
50x10
50x10

[DrewDarden]

Low back/hamstring stretch 5-10 min
Abs 3x10

Deadlift (no belt this week or last week)
155x1
265x1
15x1 @ 335

SSB Front Squat
61x3
175x3
225x1
245x1 recent PR

KB Swings
30 reps with 65 lb.

[DrewDarden]

Pecs still holding up with the wider grip. Overall I'm feeling good and we're 3 weeks deep into a training cycle. I'm excited to see what happens over the next couple of months. I've signed up for two meets so far this year that have been cancelled. But that's for the best anyway, because I kept getting hurt, probably because I was trying to progress too fast. I've dialed back the poundages and now I have momentum going forward.

I'm signed up for a meet October 24th and a meet December 5th. So we just started Week 3 of 15 for Oct 24.

Abs 50 reps
Pull Aparts 75 reps

Bench Press
45x15
95x10
155x8
205x4
225x6
230x6
230x8

JM Press
155x10 +60 lb. chain
165x10 +60 lb. chain
175x10 +60 lb. chain

Seated Military
155x10
175x10
185x10

KB Rows
70x10
70x10
70x10