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  1. #4051
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Squat + Extra Workout

    Sunday - Squat

    Abs 3x10

    Squat
    45x5
    95x5
    155x5
    205x2
    265x2
    6x2 @ 315

    Pause Squat
    160x2
    210x2
    230x2

    KB Swing
    70x30 reps

    Monday - Extra Workout

    Low back/hamstring stretching 5-10 min

    Abs 6x10

    KB Snatch
    30x3
    70x3

    KB Bowler Swings
    30/30x10
    30/30x10
    30/30x10
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  2. #4052
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Decline Bench

    Abs 3x10

    Decline Bench
    45x15
    95x10
    155x10
    205x6
    250x6
    255x6
    255x8

    JM/Guillotine’ish Press
    155x10 +60 lb chain
    175x10 +60 lb chain
    185x10 +60 lb chain

    DB Row
    89x12/12

    Pull Apart
    15-20 reps
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  3. #4053
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Deadlift

    Low Back/Hamstring Band Stretches 5-10 min
    Abs 3x10

    Barbell Rows
    155x3
    245x3

    Deadlift
    245x1
    15x1 @ 355

    Front Squat
    61x3
    111x3
    221x1
    267x1
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  4. #4054
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Extra Workout

    Hamstring/Low Back Bandwork
    5-10 min.

    Pulldown Abs
    3x10
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  5. #4055
    Black_Spit Brah DrewDarden's Avatar
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    Week 4 Bench Press

    Frustrating night because of my pec. I’m starting to think it will never heal.

    Abs 3x10

    Bench Press
    45x10
    95x5
    155x3
    205x3
    225x3
    245x3
    265x1 and racked it bc I felt that sharp pain like it was going to tear. Maybe I need one of those shoulder savers and bench to a board for a few weeks?

    JM/Guillotine Press
    155x10 + 60 chain
    190x10 + 60 chain

    Seated Military
    45x10 + 60 chain
    135x10 + 60 chain

    Cable Pressdown
    25x25 reps
    45x25
    55x20

    Hammer Curl
    50x25 reps
    50x25
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  6. #4056
    Registered User Atom1980's Avatar
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    Drew you could try a shoulder saver or boards I’m not sure how it would work. It does help if you have shoulder issues because you are limiting the distance and stroke. I would use a lacrosse ball on your pecs before you lift and see if that helps.
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  7. #4057
    Black_Spit Brah DrewDarden's Avatar
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    Week 4 Squat and Incline Bench

    Sunday

    Abs 3x10
    Squat
    45x5
    95x2
    155x2
    205x2
    265x2
    330x2
    330x2
    330x2
    330x2
    330x2
    330x2

    315x1 +60 lb chain
    365x1 +60 lb. chain


    KB Swing 3x10 @ 70 lb

    Squats feeling damn good for the first time since the hamstring and groin issues back in May. Feeling on track.

    Monday
    Low back/Hanstring/Groin stretching with heavy band

    Tuesday

    Abs 3x10

    Incline Bench
    45x15
    95x2
    155x2
    205x2
    245x2
    Added slingshot after this on the advice of Wade Johnson.
    295x2
    315x2


    Incline Bench with 60 lb. chain added to the bar

    265x2 + 60 lb chain
    265x6 + 60 lb chain
    265x6 + 60 lb chain


    Military Press with 60 lb chain added to the bar
    135x5 warmup no chain
    135x10 +60 lb chain
    155x5 +60 lb chain
    175x2 +60 lb chain (failed third rep)


    Wade told me figure out a some way to train around the pain, no matter how that manifests itself. He worded it better than that, too, but I got the point. I was hesitant on the slingshot because I don't want to detrain my pecs/shoulders too much, but it's better than taking a month off and hoping for the best, which I've already tried, and it didn't work.
    Last edited by DrewDarden; 08-05-2020 at 06:18 AM.
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  8. #4058
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by Atom1980 View Post
    Drew you could try a shoulder saver or boards I’m not sure how it would work. It does help if you have shoulder issues because you are limiting the distance and stroke. I would use a lacrosse ball on your pecs before you lift and see if that helps.
    Thanks.

    I've been looking at getting one of those Bench Blockz. Wade said try the slingshot, so I'm going to try that for a few weeks. But I'm probably going to look into your suggestions too.
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  9. #4059
    Black_Spit Brah DrewDarden's Avatar
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    Week 4 Deadlift

    First time Deadlift felt really great in a couple of months (since the hamstring and groin pulls). After 4 weeks, things are really starting to come together. I'm working my way up slow. For example, back in May, I deadlifted 425x7 reps, and here I am feeling amazing about 5x2 at 375. But I'm working up slowly. Those sets last night went up so smooth it was ridiculous. I have no doubt that I can deadlift 500-550+ in 11 weeks.

    Warmup -
    Low Back/Hamstring/Hip stretching 10 min
    Abs 3x10

    Barbell Rows
    155x5
    265x3

    Deadlift
    265x1
    375x2
    375x2
    375x2
    375x2
    375x2


    Front Squat (with the Safety Squat Bar) -
    61x1
    171x1
    281x1
    315x1 - Recent PR! (all time PR is 415 - so I'll be aiming to beat that at some point.








    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  10. #4060
    Black_Spit Brah DrewDarden's Avatar
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    Week 5 Bench Press

    Warmup
    Abs 3x20

    Bench Press
    45x10
    95x8
    155x3
    205x2
    265x2 (add slingshot due to pec strain issue)
    315x2
    315x2
    315x2
    315x2
    315x2


    Skullcrushers
    75x20
    75x20
    75x20
    75x20
    75x20

    Barbell Curl
    75x10
    75x10
    75x10

    Ongoing pec strain issue still a problem. Currently using the slingshot for a few weeks (or as long as it takes) to let this thing heal up.
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  11. #4061
    Black_Spit Brah DrewDarden's Avatar
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    Week 5 Squat

    Warmup
    Low back/hamstring/hip stretching 10 min
    Abs 3x10

    Squat
    45x5
    95x5
    185x5
    295x2
    325x2
    335x2
    345x2
    355x2
    365x2


    185x5 +60 lb chain
    205x5 +60 lb chain
    225x10 +60 lb chain
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  12. #4062
    Black_Spit Brah DrewDarden's Avatar
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    Week Aux

    Rear Delts -
    30/30x15
    30/30x15
    30/30x15

    Pulldown -
    95x12
    95x12
    95x12

    Shrug -
    140x12
    140x12
    140x12

    Hammer Curl -
    50x15
    50x15
    50x15

    Pull Apart -
    50 reps
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  13. #4063
    Black_Spit Brah DrewDarden's Avatar
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    Week 5 Decline Bench

    Warmup
    Stretching 5-10 min
    Abs 3x10

    Decline Bench
    45x15
    95x10
    185x8
    255x6
    275x6
    295x8


    Then we had a shrug marathon until we died.
    Barbell Shrug -
    95x12
    205x12
    275x20 (every set he did, I did more reps than he did - competition is a good thing)
    275x25
    275x30

    Pulldown 3x12
    Hammer Curl 3x15
    Pull Aparts 50 reps

    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  14. #4064
    Black_Spit Brah DrewDarden's Avatar
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    Week 5 Deadlift

    Warmup
    Stretch low back/hamstrings/hips 5-10 minutes
    Abs 3x10

    Barbell Row
    155x3
    165x3
    275x3

    Deadlift
    275x2
    345x2
    435x1x10

    SSB Front Squat
    171x3 paused
    221x3 paused
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  15. #4065
    Black_Spit Brah DrewDarden's Avatar
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    Week 6 Bench Press

    Warmup
    Abs 3x10

    Bench Press
    45x15
    95x8
    135x5
    185x3
    245x6 felt pretty good but didn’t want to push my luck

    Added slingshot
    295x6
    295x8


    Rear Delts 3x15
    Shrug 3x12
    Seated Row 3x12
    Hammer Curl 3x15
    Pull Apart 50 reps
    Last edited by DrewDarden; 08-15-2020 at 09:03 PM.
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  16. #4066
    Black_Spit Brah DrewDarden's Avatar
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    OTS Week 6 Squat

    Warmup
    Low back/Hamstring/Hip stretching - 10 minutes
    Abs 3x10

    Squat
    45x5
    95x5
    135x5
    245x3
    315x1
    345x2
    355x2
    365x2
    375x2
    385x2


    Camber Bar Squat
    85x5 + 60 lb chain
    205x5 +60 lb chain
    255x5 +60 lb chain
    275x5 +60 lb chain

    More Abs 3x10



    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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  17. #4067
    Black_Spit Brah DrewDarden's Avatar
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    OTS Week 6 Aux

    Stretching (low back/hamstrings/groin) 5-10 min
    Abs 3x10
    Straight-Arm Pullover 3x20
    Shrug 3x20
    Pull Apart 3x20
    Hammer Curl 3x20
    Front/Side Raise 3x15
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  18. #4068
    Black_Spit Brah DrewDarden's Avatar
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    OTS Week 6 Decline Bench

    Warmup
    Stretch 10 min
    Abs 3x10

    Decline Bench
    45x15
    95x10
    185x6
    255x6
    295x3 paused
    301x3 paused
    301x3 paused
    301x3 paused


    Shrug 3x20 @ 30/30
    KB Rows 3x12 @ 30/30
    Hammer Curl 3x15 @ red band
    Face Pulls 50 reps @ red band
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  19. #4069
    Black_Spit Brah DrewDarden's Avatar
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    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  20. #4070
    Black_Spit Brah DrewDarden's Avatar
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    OTS Week 6 Deadlift

    Warmup
    Stretch (low back/hamstrings/groin) 10 min
    Abs 3x10

    Deadlift -
    265x2
    265x2
    375x2
    8x1 @ 465

    Front Squat -
    171x1 +60 lb. chain
    317x5 +60 lb. chain







    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  21. #4071
    Black_Spit Brah DrewDarden's Avatar
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    Week 7 Bench Press

    It's taken them a couple of months to heal, but tonight was the first session in a couple of months that I could bench pain free. So I have a little catching up to do, but now that I can bench without the pain, that will certainly make a big difference.

    Warmup
    Stretch 10 min
    Abs 3x10

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x3
    255x3 paused
    265x3 paused
    275x3 paused


    Add chain
    275x1 + 20 lb chain
    275x1 + 40 lb chain
    275x1 + 60 lb chain

    KB Bench
    30/30x15+
    30/30x15+





    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  22. #4072
    Black_Spit Brah DrewDarden's Avatar
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    Week 7 Squat and Aux

    Squat Day

    Warmup
    Abs 3x10
    Stretch 10 min

    SSB Squat
    45x5
    101x5
    171x3
    221x3
    281x2
    405x2
    395x (felt hamstring pop on the way down)


    More Abs 3x10

    Not sure what I’m going to do now. I’ve been plagued with these sharp pains and moderate injuries for the past four months. I’ve never experienced anything quite like it. If i can’t squat or deadlift properly because of it, I guess I’m going to have to put on some briefs and see what happens.

    Aux

    Abs 3x10
    Rear Delt Flyes 3x20
    Shrug 3x20
    Hammer Curl 3x20
    Straight-Arm Pulldown 3x20
    Pull Apart 50 reps
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  23. #4073
    Registered User Atom1980's Avatar
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    Drew I was raw lifter for quite a while and a couple of years ago I started using gear. Mostly I did it to protect my shoulders but moved into briefs too for my hips. I still do raw work but doing max effort work I usually have gear on. I think using gear is going to allow me to lift longer.
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  24. #4074
    Black_Spit Brah DrewDarden's Avatar
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    Atom I think that might be the direction I go.
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  25. #4075
    Black_Spit Brah DrewDarden's Avatar
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    Week 7 Shoulders + Back Days

    So after the hamstring issue last Sunday, I decided not to deadlift at all on Wednesday, instead doing some other exercises for the back and give the hamstring a rest.

    After talking to my friend Wade Johnson about it, I'm going to take a breath and slow down the progression some.

    Shoulders

    Military 3x10 @ 185
    DB Side Raises 3x10 @ 30 lb
    BB Front Raise 3x10 @ 45/55/55
    Rear Delt Flyes 3x15 @ red bands

    Back
    Yates Rows 3x10 @ 185
    BB Shrug 3x10 @ 255
    One-Arm Pulldown 3x10 @ 35 lb
    Cable Pulldown 3x15 @ 35
    Back Raise 3x10 @ BW

    I'm going to add in more direct hamstring accessory work like RDL, leg curl, and back raise (which I feel much more in my hamstrings than I do in my low back).

    Anyway Saturday it's back on track:

    3x1 on Bench Press so I'll have a decent idea of where I'm at there.

    Then Sunday is 4x2 squat, and I'll just squat whatever I can squat pain free and go up 10 pounds per week from there.

    And from there, it's 8 weeks until a potential meet.
    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

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  26. #4076
    Black_Spit Brah DrewDarden's Avatar
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    This is the most I’ve worked up to since I injured both pecs a few months back. Felt good and essentially no pain.

    Warmup -
    Stretching 10 min
    Abs 3x15

    Bench Press
    300
    315
    325

    185x10 +60 lb. chain

    My buddy worked up to 405. Not shown, but I could post a video if anybody was interested.

    1500 Competition Total 560/370/570

    https://youtu.be/ZxfKA0QrHb4

    *Consider this my response to any personal attacks on my lifting videos: kindly attach a video of your own lifting at the end of your post. Otherwise you don't lift and your attack is invalid.
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