Black_Spit's training Journal

**DrewDarden** · 10-07-2019, 07:20 PM

I'm not sure what happened, but my low back has been killing me ever since Saturday's deadlift workout. Very stiff. But also pain. I felt great during the session, and even for a while after. But then it started bothering me. Sucks.

I know I want to do a second bench press-esque workout every week, and I've been experimenting with decline, regular bench, overhead press, and now incline bench. I've ruled out overhead press (at least done in strict fashion - I may still do push presses at some point). Anyway I kinda just winged it to see how it felt and to get some repetitions in. The planned bench workout will be Thursday. I liked dong incline though. I may do that more regularly. It's not a very big incline; I just propped up my bench with a 55 pound bumper.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Low Incline Bench Press
45x15 reps
95x12
135x12
185x10
205x6
225x4

Paused Low Incline
205x2 approx 80%
205x2 approx 80%
205x2 approx 80%

Skullcrushers superset with Hammer Curls below
115x6 reps
115x6
115x6

Hammer Curls
30x15 reps
30x15
30x15

Standing Two-Arm Band Rows
60x15
60x15
60x15

Pec/Lat/Low Back Stretching
5 min

**DrewDarden** · 10-08-2019, 06:52 PM

So now I’m having a low back problem as well as a left knee problem. I think this is my body telling me that I’m moving too fast and that I’m setting my training maxes too high. As soon as I walked out my 85%, I was certain I’d hit 8-10 reps. But then on the second rep my knee did something bad.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Squat
45x5 reps
95x3
135x1
185x1
265x2 - 85% of TM

Belt Squat (with a red Rogue band)
30x12 reps
30x12
30x12

Leg Curls (with a red Rogue band)
30x25 reps
30x25
30x25

Standing Calves
BW x15
BW x15
BW x15

**DrewDarden** · 10-10-2019, 05:58 PM

Deloading the last two sessions of the week as I was supposed to last week. I’m taking the low back and knee tweak as a sign from the universe that I should be adhering to deloads.

Warmup
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15

Bench Press
45x5 reps
135x5 - 50%
135x5 - 50%
135x5 - 50%

Standing Band Rows (superset w curls below)
60x15 reps
60x15
60x15

Hammer Curls
30x15 reps
30x15
30x15

DB Shrug (64 lb each hand)
64x30 reps
64x20

**bigwade800** · 10-30-2019, 06:16 AM

how are things coming along?

**DrewDarden** · 10-30-2019, 07:30 PM

Originally Posted by bigwade800

how are things coming along?

It's going well.

Tonight we did squats (I managed 315x3) and belt squats.

Last Saturday I pulled 405 for 2.

**DrewDarden** · 11-05-2019, 03:16 AM

I haven't been posting but we've been lifting hard and getting stronger.

Weight is 298, so it's still moving in the right direction. I was 366 on April 23.

Last night:

Shoulder Elbow Warmup
3x12-25 reps

Bench Press
45x15 reps
95x15
135x10
185x3
205x1
255x2 - 85% of Training Max
255x2
255x2

Spud Bench Press
90/90x10 reps
90/90x10
90/90x10

Single-Arm Spud Kroc Rows
90/90x25/25 reps

**DrewDarden** · 11-09-2019, 07:26 PM

Solid week of lifting this week. I'm continuing to get stronger at a pretty fast clip. Squatting feels like chit, but that's because I'm in a calorie deficit and I'm losing weight so rapidly. My deadlift feels strong.

Tonight's deadlift workout:

Miniband Warmup -
3x12-25 reps

Deadlift -
155x3 reps
245x3
355x1
425x3 recent PR

Sissy Squat (kinda- it's a unique way of doing it that I saw on IG today)
Bodyweight x35 reps

Back Raises
15 lb x 15 reps
15x15
15x15

**DrewDarden** · 11-12-2019, 04:09 AM

I have Wade helping me out with my programming now, so I can stop obsessing over it.

Yesterday's session:

Warmup 3x12-25

Bench Press
45x10
95x6
115x6
9 sets 175x3 reps paused

Spud Handle "DB" Bench
60x8 reps
60x8
60x8

Wide Grip Pulldown
100x12 reps
200x15
200x15

Light Shrug
20x12 reps
20x12
20x12

Light Curls
20x12 reps
20x12
20x12

Rear Delts
30x15 reps
30x15
30x15

**DrewDarden** · 11-12-2019, 07:05 PM

Warmup 3x12-25

Squat
45x2 reps
145x2
225x2
225x2
225x2
225x2
225x2
225x2

Pause Squat
185x3
185x3
185x3

RDL
135x6
135x6
135x6

Standing Calves (red rogue band over neck)
BW+30x12 reps
BW+30x12
BW+30x12

Tibia (pulling against orange micro mini band)
15x12 reps
15x12
15x12

**DrewDarden** · 11-13-2019, 07:07 PM

Warmup [Orange Micro Mini Band] - 3 rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -

Rows
65/65x20 reps
65/65x20
65/65x20

Shrug (using Farmer's Walk handles)
64x15 reps
64x15
64x15

Lying Hamstring Curls (using a red Rogue band)
30x15 reps
30x15
30x15
30x15

Standing Calf Raises
BWx15 reps
BWx15
BWx15

Tibia (pulling against heavy short bands)
87x12 reps
87x12
87x12

**DrewDarden** · 11-14-2019, 07:39 PM

Thursday

Warmup - 3 Rounds of each with micro mini band
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout
Bench Press (1 micro miniband per side)
45x3
150x3x6 sets (last rep paused)

CG Bench Press
135x8
170x8
170x8

Seated Rows
130x12
130x12
130x12

DB Shrug
64x12
64x12
64x13

Hammer Curl
45x12
45x12
45x12

Abs
50 reps

**DrewDarden** · 11-15-2019, 06:57 PM

Friday Night

Warmup (with a micro miniband - 3 rounds of each)

Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Neutral Grip Seated Rows
130x12 reps
130x12
130x12

Barbell Curls
45x12 reps
65x10
65x12

KB Shrug
30x12 reps
30x12
30x12

Lying Hamstring Curls
30x12 reps
30x12
30x12

Standing Calves
BWx12
BWx12
BWx12

Tibia (against bands)
15x12 reps
30x12
30x12

Standing Pulldown Abs
50 reps

**golli1982** · 11-16-2019, 11:40 AM

Looking good!!

**DrewDarden** · 11-16-2019, 07:27 PM

Originally Posted by golli1982

Looking good!!

Thanks man. Things are coming along pretty well thus far.

**DrewDarden** · 11-16-2019, 07:32 PM

Warmup -
3 rounds of the following
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Speed Squat/Warmup
45x2
175x2x6 sets

Deadlift
15x1 (1 minute intervals) @ 320

Banded Pull (doubled micro mini band)
3x2 @ 275

Abs
50 reps

**DrewDarden** · 11-18-2019, 06:40 PM

Monday Night 11/18/19

Warmup- 3 rounds of the following with an orange miniband
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout-
Speed Bench + 1 doubled orange micro mini band per side
45x3 reps
160x3x6 sets

CG Bench Press
135x6 reps
185x6
205x6

Rack Chin-ups (superset w/ Hammer Curls below)
BWx12 reps
BWx12
BWx12

Hammer Curls
30x15 reps
30x15
30x15

Spud Shrugs (Blue bands doubled)
100x20 reps
100x20
100x20

Pulldown Abs
100x50 reps

Feeling pretty good with all of this volume. Biceps and traps are pumped like crazy.

**DrewDarden** · 11-19-2019, 07:51 PM

Warmup- 3 Rounds of the following using an orange micro miniband -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Squat
45x2
95x2
Work sets -
230x2x6 sets

Pause Squat
195x3x2 sets

RDL
145x6
145x6
145x6

Standing Calves (red band around neck tied to floor)
BW+30 x12 reps
BW+30 x12
BW+30 x12

Tibia Pulls against blue Rogue band (last set against short EFS band)
50x12 reps
50x12
50x12
85x12

**DrewDarden** · 11-21-2019, 07:25 PM

Warmup - 3 rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Paused Bench Press
45x15
120x3
180x3x6 sets

Spud Handle Bench Press with bands
3 sets of high reps

Rack Chinups
3 sets of 12

Hammer Curls
3 sets of 15

Pulldown Abs
50 reps

**DrewDarden** · 11-22-2019, 07:01 PM

Warmup - 3 rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Rows 6x12 (3 sets neutral grip/3 sets supine)
Hammer Preacher Curls 3x15
Shrug 3x20
Lying Leg Curls 3x15
Pulldown Abs 50 reps
BW Skullcrushers in the rack 3x15
Overhead Triceps Ext. 3x15

Lots of sets. Nothing too heavy.

Weight is down to 294.

Deadlift tomorrow.

**DrewDarden** · 11-23-2019, 07:35 PM

I just finished this workout and I'm starting to feel pretty strong again. This workout was great.

Warmup -3 rounds of the following with an orange micro mini band-
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10
Hip/Groin Stretches x30 seconds

Workout -
Speed Squat 6x2 @ 175 lb.
Deadlift 12x1 @ 340 lb.
Band Pulls 3x2 @ 295 lb. + doubled orange micro mini band
Abs 1x60 reps

**DrewDarden** · 11-24-2019, 06:41 PM

Warmup 3 rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
DB Rows 3x12
BB Curls superset w/Hammer Curls 3x12/15
Pressdowns superset w/ Skulls 3x15/15
Shrug 3x20
Back Raises 3x15
Pulldown Abs 50 reps

**DrewDarden** · 11-25-2019, 07:23 PM

Warmup - 3 rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Speed Bench - Pause last rep -
45x15
115x3
165 - 6 sets of 3

Close Grip Bench Press
145x6
205x6
225x6

Pulldowns
200x15
200x15
200x15

DB Shrug (Using my Farmer's Walk implements)
89x15
89x15
89x15

Hammer Curls
50x15
50x15
50x15

Pulldown Abs
60 reps

Face Pulls
50 reps

Speed set

Close grip set

**DrewDarden** · 11-26-2019, 07:37 PM

Warmup - 3 rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Squat -
45x5
95x3
240 lb - 5x2

Pause Squat
200 lb - 2x3

RDL 155 lb - 3x6
Calves 3x12
Tibia 3x12

**DrewDarden** · 11-27-2019, 08:16 AM

AM Cardio prior to breakfast. I’m about to make this a regular thing.

Last nights squats:

**DrewDarden** · 11-28-2019, 09:09 PM

Warmup - 3 Rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Paused Bench Press
45x15
95x3
185 - 6 sets of 3 - working sets

Rows 3x15 (Superset w/ shrug)
DB Shrug 3x12
Hammer Curls 3x15
Pulldown Abs 100 reps

**DrewDarden** · 11-29-2019, 07:18 PM

Warmup - 3 Rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15
Low Pull Aparts x10

Workout -
Seated Military Press
45x12 reps
65x12
80x12
95x12
115x12

Pulldown -
200x15 reps
200x15
200x15

DB Shrug
64x20 reps
64x20
64x20

Hammer Curls
50x15 reps
50x15
50x15

Rear Delt Flyes
30x15 reps
30x15
30x15

Lying Leg Curls
30x15 reps
30x15
30x15

Pulldown Abs
50 reps

**DrewDarden** · 11-30-2019, 07:50 PM

Warmup 3x12-15
Speed Squat 6x2 @ 185
Deadlift 8x1 @ 365
Band Pull 3x2 @ 320
Abs 50 reps

I’ve been sick for the past couple of days. Sore throat/hoarse and all that fun stuff. But I got it done today anyway.

Weight was 291 this morning.

**golli1982** · 12-02-2019, 06:00 PM

Awesome job on the weight loss!!

**DrewDarden** · 12-03-2019, 09:17 AM

So I think I have the flu. I’ve had to miss two days of work now, and I’ll prob miss tomorrow too.

It’s killing me to take a few days off the gym this week, because I’ve been making so much progress, but I guess it can’t be helped. I know I’m just aiming to get back to it on Thursday.

**DrewDarden** · 12-03-2019, 09:18 AM

Originally Posted by golli1982

Awesome job on the weight loss!!

Thanks bro.

I’m down 78 pounds since May 23.

I’d like to get down to 242.

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