L The Pirates Road to Strength

[The Big Sleep]

Late but subbed! Looks like big things will come from you working with Z

[L The Pirate]

Late but subbed! Looks like big things will come from you working with Z

Good to have ya bro. And yessir only big things with Z doing the program

[L The Pirate]

2-1-1 week 4

Bench
warmups then:
5X6@175

gotta say, looked at this and wasn't sure. I mean last week i did 4X3 at this weight and a plus set for 5. Today they all went. elbows flared on reps 5 and 6. No care given. was VERY happy about doing this and doing it well today.

Close Grip Bench Press @ 9

135X8, 7.5/8
140X8, 8.5/9

laughable that my CGBP is pretty close to my regular press

Standing Military Press @8

95X8, 7
105X8, 8
105X8, 8

Accessory:

Face pulls
3X12@110

Hanging straight leg raise
3X12

Standing cable crunch
3X12@110

didn't want to blow out the accessory work with heavy squats and a near max pull tomorrow.

[arian11]

My CGBP is always 20 lbs less than my regular BP. And that is doing CGBP after regular BP work. So I'm sure it'd be close if I did them fresh.

[L The Pirate]

My CGBP is always 20 lbs less than my regular BP. And that is doing CGBP after regular BP work. So I'm sure it'd be close if I did them fresh.

Very true Arian. I do them same way, post-bench. I agree, they would be extremely close if i did them first.



2-1-1 block week 4

Big squat day for me. Hip was wonky. tried foam rolling for about 25 minutes in am, along with some very minor stretching of that hip-talking 3, 7 second stretches on it and some hip opening on the wall.

Squats
Warmups then:

4X2@290
*plus set* 1X5@290, PR!

First set was horrendous. hip was bothering me, the bar for whatever reason actually came UP my back on my ascent on second rep, had me freaked out, so i kept pushing into my belt and got it up. got really pissed at myself and talked with Z. He put me back in the zone, and said to just do my job and execute. I relaxed. regrouped and crushed the remaining doubles.
Plus set i knew what i wanted before i started and i got it. All executed well. 5th was a small grinder, but not alot. I was PUMPED after this. I have hit 5 reps each week on my "heavy" squat day, first at 275, then 280, and now 290. 7 weeks ago my max attempt at the meet was 300-rested and peaked. Now im hitting 290 for 5 clean, after 4 sets of doubles and an entire block. VERY happy about this.

Deadlift, single @ 9.5
warmups:
1X365, 6
1X385, 8

Talked with coach again. Just decided to leave it there. no point in pulling 405 right now, ive done it before multiple times and it wasn't going to do anything for me. Took my squat PR and my 385 that went up clean with new conventional technique and i was happy.

Wide grip strict pullups
1X12
1X10
1X8


good session. I get in my own head-alot. Getting pulled out of it after a bad first set, and executing the next sets really well was a good building experience for me.

We also chatted about starting to work on cutting my squats higher. I go pretty low and i wanna start training to get just below parallel. Should add additional weight to the bar.

[snrygo]

when you say you are talking with the coach, do you mean via email prior to the session or are you actually there with him? or skype in the gym ahah>

[L The Pirate]

2-1-1 week 5

Squats
Warmups then:
4x5@260

Went fine.

Deadlift
Warmups then:
3x1@335

Easy. New form really starting to click and I feel strong doin it

Accessory work:

Anderson(dead/pins) squats
1x3@225
1x3@265
1x2@275

Didn't wanna go nuts on accessory this week as its the last week of the block. Bench day tomorrow. Hoping to PR on my single, and I got my sports chiro appt first thing in am which I'm looking forward too.

[L The Pirate]

2-1-1 block week 5

Squats
Warmups then:
3x1@265

Easy singles. Did a little more than shoulder stance since I saw chiro before session and hip felt good. Actually looked pretty good when I watched them back and felt more powerful out of the hole.

Bench
Warmups then:
2x2@180
1x2@185
*plus set*1x5@185
Single at 9.5
1@205 (8.5/9) PR!!!

Didn't feel awesome headed Into bench but yessss finally over 200 and with authority. Was contemplating 210 since 205 went 8.5/9 on RPE but decided to take my PR and leave it alone.
Cannot describe how satisfying it is to Finally be over 200 on bench.

Standing strict military press @9
4x4@125, 9
1x4@120, 9

Accessory:

Yates Row
3x8@155

Neutral grip chin-up
2x12
1x10

Standing cable crunch
3x12@120


Really happy about bench, especially not feelin awesome headin into it.

[fgfan1]

Solid work lately L! Inspirational.

[L The Pirate]

Solid work lately L! Inspirational.

Thanks bro, appreciate ya checking in.


2-1-1 block week 5

Squats
Warmups then:
4x3@280

Horrendous. I'm my own worst critic but these were just bad, almost failed on first rep of sets 2 and 3 for absolutely no reason. Gm'ed 3rd rep up on both sets....just bad. Gonna forget today happened. Seriously.

Accessory:

Adductor and abductor(for my hips)
3x15@130

Hanging straight leg raises
3x12

Weighted decline sit-up
1x8@12.5
2x6@12.5


Just horrible today, other hip hurt never found groove.

[L The Pirate]

2-1-1 block week 5

Bench
Warmups then:
5x5@185

Jeebus. Alllllllmost failed on 5th rep of 4th set. Yelled help cause I got pretty stuck. Dude comes running over then I yell "don't touch the bar"! Kept grinding and got it lol. Some reps were ugly, and I think butt came up on one or two but surprisingly to me, they all went.

Close grip bench@8
Warmups then:
2x8@135

Easy.

Standing strict military press @ 8
Warmups then:
3x8@95

Ready for today. Second visit to chiro went well. Did some ART, some adjustments, some stimulation on the hip, and some stability drills.
Hips felt like I was 16 again lol. Hoping
To widen the stance to just outside shoulder width after a few weeks wit him.

Heavy squats today

[arian11]

What if I told you, benching can be done in a power rack...

[HoneyBadger300]

Alllllllmost failed on 5th rep of 4th set. Yelled help cause I got pretty stuck. Dude comes running over then I yell "don't touch the bar"! Kept grinding and got it

That's how I like to work out. "Hey, spot me, but if you touch the bar I'm probably going to beat you with it."

[L The Pirate]

What if I told you, benching can be done in a power rack...

haha I know, its just weird benching in the rack, plus at my commercial gym im sure someone would say something...

That's how I like to work out. "Hey, spot me, but if you touch the bar I'm probably going to beat you with it."

LOL, i was like HELP! some dude runs over than im like "wait wait i got this dont touch!" he's like ummmm it was pretty funny, I thanked him tho.


2-1-1 block week 5
last day

Squats
warmups then:
255X1
2X2@280
1X2@285
*plus set* 1X3@295

pretty pissed. I decided that today, when im working between 90-95% of 1RM i was gonna go wider on my stance cause hips felt good. So i warmed up wide had wife tape all the sets and i was still well below parallel and it looked pretty good, so i decided to keep going with it. 255 wide felt fine, then 280 felt ok, 285 I came over a little bit out of the hole, then on 295 it was a s**tshow. I should have easily had 4 reps, if not 5. I was still questioning my depth and everything just felt off. If i had my normal shoulder or closer stance prob coulda had 5. Its my own fault for screwing with my stance on near max work. The goal for that set was 2+ so i still got 3, whatever. Sucks-to me thats a failure.

Deadlift
warmups then:
3X1@380

went up strong

wide grip strict pullups
2X9
1X7

Squats will bother me, feel like my form is degrading. My talk to coach about spending 1-2 weeks reworking my squat form with that wider stance.
Since its the end of the block i will await my next steps.
I should be happy though. 8 weeks ago i did 300 for my last attempt at the meet and now im hitting 290X5 on my plus last week and 295X3 this week pretty beat up from the block. I will get better!

[L The Pirate]

wind down/max week

Squats
3X3@200

Bench
3X3@130

nice and easy. Max test day is thursday!

[xRequiem]

wind down/max week

Squats
3X3@200

Bench
3X3@130

nice and easy. Max test day is thursday!

looking forward to see what you do. going to do a mock meet or just work up to a max?

[L The Pirate]

looking forward to see what you do. going to do a mock meet or just work up to a max?

Thanks man, so am I!

We are just doing a max test on bench and squat. No deadlift this time around. I think we are just going to add 10 pounds to my max making it 430.
So I will work up to my max, really hoping to finally see 315 fall, and hopefully a little more. Max for this cycle was 310.

[L The Pirate]

MAX SQUAT AND BENCH TEST DAY

Went to the sports chiro in the am and then went to do my max session at noon. My hips felt GREAT from the appointment and because of that warmups felt like a breeze.

MAX SQUAT TEST

45X5(twice)
135X5
185X2
225X1
255X1(last warm up)
290X1
305X1, PR
315X1, PR!!!!! FINALLYYYYYYYY
325X1, PRRRRRRRRRRRRRRRRRRRRRRRRRRR

Yessssssssir. watched em back and definitely well below parallel. Last months 2RM test was 300X2, 5 weeks later 325X1!!!

gonna enjoy this all day today, then back to work.

MAX BENCH TEST
45X10
95X5
135X2
165X1
195X1
205X1, ties PR

went well. worked on technique mostly.

So thats it. May do a max on deadlift saturday, may not. Will wait and see what Z says, but today was good day.

[arian11]

Great work dude. 25 lbs on your squat in ~3 months. Sounds like you are on pace for a 400 lbs squat at the end of the year!

[L The Pirate]

Great work dude. 25 lbs on your squat in ~3 months. Sounds like you are on pace for a 400 lbs squat at the end of the year!

Thanks brother, I hope so! I "want" 435 but if i can get 405 at an end of year meet, i will be happy.

[xRequiem]

Post a video manlet.

[L The Pirate]

Post a video manlet.

LOL sorry it was a leg only view and i already tossed it. I will post one next month tho, Coach saw and was very happy with it.

[arian11]

Thanks brother, I hope so! I "want" 435 but if i can get 405 at an end of year meet, i will be happy.

That is possible, strength is not linear. My squat went like this when I first started,

Feb 2011 meet - 259
June 2011 meet - 303
Oct 2011 meet - 380
Aug 2012 meet - 457

So it only went up 44 lbs in 4 months and then 77 lbs the 4 months after. And then 10 months of hard work to get another 77 lbs.

[L The Pirate]

That is possible, strength is not linear. My squat went like this when I first started,

Feb 2011 meet - 259
June 2011 meet - 303
Oct 2011 meet - 380
Aug 2012 meet - 457

So it only went up 44 lbs in 4 months and then 77 lbs the 4 months after. And then 10 months of hard work to get another 77 lbs.

Good to know, thanks for the breakdown that shows me I can get there, just gotta "do my job"

[FenderElectrics]

Nice squat PRs!

Do you have another meet scheduled yet?

[L The Pirate]

Nice squat PRs!

Do you have another meet scheduled yet?

Thanks man! Coach was talking to me about one next month, i am not sure if i am going to do it, kinda want to keep running blocks and building my total and do one in june/july. But alot of FSU and his old team will be there, so i may compete, otherwise ill still go and cheer them on.
I definately want to hit 1000 at my next one so i think im still 1-2 months from that total.

[FenderElectrics]

Thanks man! Coach was talking to me about one next month, i am not sure if i am going to do it, kinda want to keep running blocks and building my total and do one in june/july. But alot of FSU and his old team will be there, so i may compete, otherwise ill still go and cheer them on.
I definately want to hit 1000 at my next one so i think im still 1-2 months from that total.

I'm in the exact same spot. I think I will have 1000 in the next few months (guessing right now I'm at: 345,235,405 ish) and looking to do my first meet in May. Hope to be at 1000 by then but am not concerned too much at numbers for my first meet just want to get feet wet

[L The Pirate]

I'm in the exact same spot. I think I will have 1000 in the next few months (guessing right now I'm at: 345,235,405 ish) and looking to do my first meet in May. Hope to be at 1000 by then but am not concerned too much at numbers for my first meet just want to get feet wet

definitely don't be wrapped up in numbers at your first meet, and honestly i wont be wrapped up in em at my second either.

your gonna have enough to think about, just enjoy the first one.

[L The Pirate]

Intro week to new block

Squats
Warmups then:
3x6@220.
Been stayin a tad wider than shoulder now and so far so good. Lot better.

Bench
Warmups then:
3x6@140

Deadlift
Warmups then:
3x1@290

Accessory
Superset of chin-ups and dips


Session was easy(as is the intent with the microblock) 2 more sessions this week then onto the next block!

[L The Pirate]

Micro block session 2

Had the privilege of grabbing this session at SBB. Erick is awesome and always welcoming which I appreciate.

Squats
Warmups then:
3x4@235

Easy breezy

Bench
Warmups then:
3x4@150

Easy

Standing military press@8
2x6@110

Accessory work:

Pendalay rows
3x6@135

Dumbbell shrugs
3x12@70's

Hanging leg raise
3x12

Decline sit-ups
3x12

Always great to train there. Wish I could do it more often, one of these times I might actually get to deadlift over there!