Black_Spit's training Journal

[bigwade800]

that's impressive

[DrewDarden]

So I went to the doctor this morning thinking maybe I had the flu, but it's a viral respiratory infection. So the doctor gave me an anti-inflammatory drug (I can't describe it due to forum rules) that everyone would be familiar with and prescription cough medicine.

This thing has completely knocked me on my ass though. I've been out of work all week, and probably will be tomorrow as well.

Not sure what I'm going to do about the lifting situation. I guess I'll just start Week 4 next week and pretend like this week didn't happen.

[DrewDarden]

I'm finally feeling mostly better after that infection that kicked my ass this past week.

I took three days off work this week and I should have taken off all week. But the drugs the doctor gave me kicked in and I was able to get out in the gym tonight for the first time this week. I do still have a residual cough but that will get better soon too.

I took it easy and just did a light assistance workout.

Warmup - 4 rounds of the following -
Side Raises x12
Hammer Curls x15
Pull Aparts x15

Workout -
Seated Military Press 4x12 up to 125 lb.
Assisted Pullups 3x12
Hammer Curls 3x15
Shrug 3x20
Back Raise 3x15
BW Squat 1x25

[DrewDarden]

So I stopped posting when I got the flu, but I've been training.

My 16 year old son and I are going to be competing at the end of April, so this week is ten weeks out.

I have the weeks mapped out and I'm ready to go through a real training cycle for a meet again.

Wednesday I squatted 315x5. It felt good to do reasonable weight again, even though my form still feels a little weird due to the amount of weight I've lost.

Current weight: 269.2 and I'm not going to attempt to lose any more significant weight until after this meet. It doesn't make much sense to keep losing a bunch of weight while trying to get stronger. But ultimately, I still probably want to get down to 242 or 220 or something like that.

Right now my current numbers are:
Squat 315x5 and I worked up to 355x1 last week
Bench Press 245x4 and I don't have a recent 1RM
Deadlift (I should be lifting 405x5 tomorrow) But I worded up to 450x1 last Saturday.

I've also been doing seated/back-supported military press. I did 165x5 after bench press Monday.

[DrewDarden]

Warmup (performed with orange miniband)
Pull Aparts 3x15
BTN Band Pulldowns 3x15
Dislocates 3x10

Front Squat
45x3
95x3
145x2
165x3
185x3 (my mid-back has been feeling a weird sharp pain when I front squat that I never had before, so I've been taking it slow. Today was much better and I think I'll be able to start pushing up the weight soon.)

Deadlift
155x2
245x2
335x1
405x5 this was what I set out to hit today. I feel really good about it. Being 9 weeks out and at 405x5 is a nice start for me.

[DrewDarden]

Scapula Retraction 3x10 @ 30 lb KB
Scapula Protraction 3x10 @ 30 lb KB

Pull Aparts 3x15 @ orange miniband
BTN Band Pulldowns 3x15 @ orange miniband
Dislocates 3x10

Face Pulls 3x15 @ Red Rogue Band
Duffin Upright Rows 3x15,15,12 (20, 20, 30 lb KB ran through a Spud strap)

[bigwade800]

what meet did you decide to do?

[DrewDarden]

USPA meet April 25 in Florence, Kentucky.

[bigwade800]

Harry is in the Florence area

[DrewDarden]

Harry is in the Florence area

Is that someone you coach? Not sure if I know him.

[DrewDarden]

Warmup
Pull Aparts 3x15
BTN Band Pulldowns 3x15
Dislocates 3x10
Terminal Knee Extensions 3x15

Bench Press
45x15
95x5
135x3
185x3
225x3
250x5

247.5x1 paused (my son accidentally misloaded the bar on one side and we didn't realize it for two sets because... reasons)
247.5x1 paused

235x2x2 paused with commands

Dufin Upright Rows 3x15 @ 30 lb KB

[DrewDarden]

Pull Apart 3x15
BTN Band Pulldown 3x15
Scapular Retraction 3x10 (red bands)
Scapular Protraction 3x10 (red bands)
Face Pull 3x15 (blue band)

Trap Bar Shrug 3x12 @ 155 lb.
Hammer Curl 3x15

*Squat 335x5 coming up tonight.

[DrewDarden]

Squat
45x5
95x5
135x3
195x2
245x2
295x1

335x5
315x2x2

[DrewDarden]

8 weeks out.

Deadlift
135x3
225x2
315x1
445x3
375x2x2

[DrewDarden]

Time will tell whether or not I did a stupid thing today. But I've been sick with something all week. It's the exact same thing I had after Thanksgiving. It's a virus that's accompanied by a fever, sore throat, and a loss of appetite. The kind of crud you get as a teacher working with elementary-aged kids every day. Anyway, I felt a little better today (not great) and I didn't want to get behind on my plan, so I went for it. I was nervous though, and I cut the reps a little bit on my top set. I wish it didn't happen, but it did. I still got some good work in and hit my numbers, but didn't exactly kill it with great technique.

Warmup (bandwork)
Side Raises 3x12
Hammer Curls 3x15
Pull Aparts 3x15
Terminal Knee Extensions 3x15
Face Pulls 2x15

Squat
45x3
95x3
185x3
275x1
365x3 (probably should have taken another warmup set with 315, but I wasn't sure how much energy I would have considering I haven't been eating for the past 2-3 days besides chicken soup)
325x1,1,1 @ est. 80%

[DrewDarden]

Warmup (with various bands)
Side Raises 3x12
Hammer Curls 3x15
Face Pulls 3x15
TKE 3x15

Bench Press
45x10
95x3
155x3
205x1
255x1
275x1
225x6
205x8

[DrewDarden]

For being sick all week, I’ll take it. I probably shouldn’t even have been lifting, but like I stated, I’ll take it, even with the miss at 500.

Warmup (performed with orange miniband and red band for TKE)
Side Raises 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 3x15
TKE 3x15
Lower body stretching

Deadlift
155x3
155x3
205x3
265x3
355x1
405x1
475x1
500x miss
405x2x2

[DrewDarden]

[AM Bodyweight 272.4]

Warmup - (with orange miniband)
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 3x15

Seated Military Press -
45x10
95x6
135x5
165x3
185x3

Pulldowns -
90x12
150x12
150x12

Trap Bar Shrug -
155x12
155x12
155x12

Hammer Curl - (blue Rogue band)
50x15
50x15
50x15

[DrewDarden]

Warmup - Performed with orange mini-band
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 3x15
TKE 3x15 [Red Rogue band]

Bench Press -
45x15
95x8
135x6
185x3
225x2
255x5 Butt came off bench on the 5th, I fought it back on the 4th.

Close Grip Bench -
115x15
115x15
115x15

Pressdowns -
Blue Band x25
Blue Band x25
Blue + Red Band x15

Barbell Curl -
45x15

[DrewDarden]

Terrible night for squat. It was caused by a number of issues, not the least of which being receiving a phone call with very bad news (I can't really say what it was, but it's bad...) about two minutes before I was ready to perform my top squat set, which I had planned to be 375x3-5. Tonight I barely got 1 with 375.

Just bad.

Really the only good part of the session was my son hitting a five rep PR (225x5). Forgive my awful hoarse voice yelling at him to finish his set. Yes cringe. I was proud of him though. You could tell he wanted to quit after three but he kept going even though he wasn't sure if he'd come back up with those last two reps. (video below)

Warmups -
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
TKE 3x15

Squat -
45x5
95x5
135x3
185x2
225x2
315x1
375x1
315x5

[DrewDarden]

Warmup
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 3x15
TKE 3x15

Front Squat
45x5
95x3
135x1
185x pain in my mid back that keeps happening when I try to front squat.

Deadlift
135x1
245x1
315x1
425x1
475x2
500x miss (too much energy burned on 475x2)
315x10

[DrewDarden]

Given the fact that the CDC just suggested that all gatherings of 50+ people be suspended for the next 8 weeks, it seems unlikely that we're actually still training for our meet in 5 weeks and 6 days. But we can pretend for a while that we still are.

Warmup - (orange mini band unless otherwise noted)
Side Raises 3x12
Hammer Curl 3x15
Pul Apart 3x15
Face Pull 3x15
TKE 3x15

Workout -
Back Raise -
Bodyweight x15
Orange Miniband x15
Orange Miniband x15

Pulldown Abdominals - (Black Band)
100x25
100x25
100x25

Pull Through - (Red Band)
50x12
50x12
50x12

[DrewDarden]

Warmup - (orange miniband)
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15

Bench Press
45x15
95x5
135x3
185x3
245x6
275x1
285x1

Triceps - (barbell exercise similar to skullcrusher but from dead stop on pins)
45 x10
65x10
85x10

Pressdown -
30x15
45x15
50x25

Pulldown -
90x15
130x10
130x10

[DrewDarden]

Because what the hell else am I going to do? I'm off work until at least April 6 and who knows after that. This thing doesn't appear to be ending any time soon from my vantage point.

Pressdown 4x25 (superset with face pulls below)
Face Pull 4x25 reps

Triceps Overhead Extensions 4x25

[Atom1980]

Good idea to do those extra work outs!

[DrewDarden]

Warmup -
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 3x10
TKE 3x15

Squat -
45x5
95x5
135x3
185x3
235x2
275x1
330x6

Pull Through 3x15



My son wasn't feeling it tonight. His warmups were off and then he couldn't get his stance right (it's typically wider). Regardless he hit 235x3 for a PR.

[DrewDarden]

Pressdown - @ Blue band
50x15
50x15
50x15
50x15
50x15

(Pressdown superset with) -

Seated Row - @ Gray Band
100x15
100x15
100x15

Overhead Triceps Extension
30x15
60x15
60x15

[DrewDarden]

Warmup -
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 3x10
TKE 3x15
Pull Thru 1x15
Light Stretching

Deadlift -
155x3
245x3
355x2
405x1
455x1
500x1

Belt Squat -
55x20
85x25

Pulldown Abs -
100 reps

[DrewDarden]

I’m still having a weird thing in my left pec. But strangely today’s miss made me more confident that it’s getting better. Even though I missed 300 today, I could get it next week. Maybe 315.

Warmup -
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
Face Pull 3x15

Bench Press -
45x15
45x15
95x8
135x6
185x5
225x2
255x1
275x1
300x miss (about halfway up)

CG Incline -
155x6
205x6
225x6 (added Slingshot)

Pressdown -
40x15
40x15
40x15

BB Row -
155x8
155x8
155x8

[DrewDarden]

Finally had to come to grips with the idea that we're not doing this meet April 25.

The thing that got me was that I received notice today that my school district and my kids' school districts were going to be out until April 24. But we're competing a day later? Not likely. So I'm going to contact the USPA at some point and get us another meet.

Warmup -
Side Raise 3x12
Hammer Curl 3x15
Pull Apart 3x15
TKE 3x15

Box Squat 12x2 @ 50% + bands
Pull 10x1 @ 50% + bands

Good Mornings (using gray band) 3x15
Pulldown Abs 100+ reps