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  1. #3901
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 2 Week 2 Incline Bench Press

    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

    1500 Total 560/370/570

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  2. #3902
    Black_Spit Brah DrewDarden's Avatar
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    Squat

    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
    1500 Total 560/370/570

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  3. #3903
    Black_Spit Brah DrewDarden's Avatar
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    Deload

    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
    1500 Total 560/370/570

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  4. #3904
    Registered User bigwade800's Avatar
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    Location: Mount Juliet, Tennessee, United States
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    how are things coming along?
    Squat: 1,040
    Bench: 700
    Deadlift: 700
    Best raw
    Squat: 720
    Bench: 457
    Deadlift: 672
    Competitive Strongman and Olympic lifter
    "Never tell me what you won't do, show me that you can't"

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    youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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  5. #3905
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by bigwade800 View Post
    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.

    Last edited by DrewDarden; 10-30-2019 at 09:04 PM.
    1500 Total 560/370/570

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  6. #3906
    Black_Spit Brah DrewDarden's Avatar
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    Bench Press

    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
    Last edited by DrewDarden; 11-12-2019 at 08:06 PM.
    1500 Total 560/370/570

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  7. #3907
    Black_Spit Brah DrewDarden's Avatar
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    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

    1500 Total 560/370/570

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  8. #3908
    Black_Spit Brah DrewDarden's Avatar
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    Week 1 Bench 1

    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
    Last edited by DrewDarden; 11-12-2019 at 08:00 PM.
    1500 Total 560/370/570

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  9. #3909
    Black_Spit Brah DrewDarden's Avatar
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    Week 1 Squat

    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
    1500 Total 560/370/570

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  10. #3910
    Black_Spit Brah DrewDarden's Avatar
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    Extra workout

    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
    1500 Total 560/370/570

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  11. #3911
    Black_Spit Brah DrewDarden's Avatar
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    Week 1 - Bench Press #2

    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
    1500 Total 560/370/570

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  12. #3912
    Black_Spit Brah DrewDarden's Avatar
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    Week 1 Extra Workout #2

    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
    1500 Total 560/370/570

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  13. #3913
    Registered User golli1982's Avatar
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    Looking good!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  14. #3914
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by golli1982 View Post
    Looking good!!
    Thanks man. Things are coming along pretty well thus far.
    1500 Total 560/370/570

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  15. #3915
    Black_Spit Brah DrewDarden's Avatar
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    Week 1 Deadlift

    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



    1500 Total 560/370/570

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  16. #3916
    Black_Spit Brah DrewDarden's Avatar
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    Week 2 Speed Bench

    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.
    Last edited by DrewDarden; 11-18-2019 at 09:08 PM.
    1500 Total 560/370/570

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  17. #3917
    Black_Spit Brah DrewDarden's Avatar
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    Week 2 Squat

    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
    1500 Total 560/370/570

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  18. #3918
    Black_Spit Brah DrewDarden's Avatar
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    Week 2 Bench Press #2

    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
    1500 Total 560/370/570

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  19. #3919
    Black_Spit Brah DrewDarden's Avatar
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    Week 2 Extra Workout

    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.
    1500 Total 560/370/570

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  20. #3920
    Black_Spit Brah DrewDarden's Avatar
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    Week 2 Deadlift

    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





    1500 Total 560/370/570

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  21. #3921
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Extra Workout #1

    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
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  22. #3922
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Speed Bench Press

    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
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  23. #3923
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Squat

    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
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  24. #3924
    Black_Spit Brah DrewDarden's Avatar
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    AM Cardio prior to breakfast. I’m about to make this a regular thing.

    Last nights squats:



    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  25. #3925
    Black_Spit Brah DrewDarden's Avatar
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    Thanksgiving Day * Week 3 * Bench Press #2

    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
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  26. #3926
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Extra Workout #2

    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
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  27. #3927
    Black_Spit Brah DrewDarden's Avatar
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    Week 3 Deadlift

    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.
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  28. #3928
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 62
    Rep Power: 244
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    Awesome job on the weight loss!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  29. #3929
    Black_Spit Brah DrewDarden's Avatar
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    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.
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  30. #3930
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by golli1982 View Post
    Awesome job on the weight loss!!
    Thanks bro.

    I’m down 78 pounds since May 23.

    I’d like to get down to 242.
    1500 Total 560/370/570

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