Bench:
Bar/20
135/15
185/12
225/10
275/5, 5
245/6, 7,5
Incline press:
135/10
185/6,6,6,6,6,6
(emom-every minute on the minute)
Flyes:
3 sets
Tricep press downs
100 reps
Deceivingly challenging. Wasn't brutal and truth be told, I could've handled more on incline press for the emom. I just wanted to see where I stood strength wise with something like this. Pump was great but my strength just sucks right now. I wanted to do a meet in the winter, but I need more time under the bar and honestly, don't want to push it very hard right now. Still pushing the calories up, trying to stronger every week.
Wednesday, July 22, 2015
Monday, July 20, 2015
Leg Training
Leg Training: Sunday, BW: 216
Warmup: Recumbent Bike
Seated Leg Curl:
70/25
85/20
110/15
140/12
170/10,12
Adduction machine:
70/15
100/20
140/25
170/25,15
Leg ext:
70/45
90/25
110/20
130/20
Leg press:2pl/15
3pl/15
4pl/15
5pl/10,10
Squats:
Bar/20
135/5,5,5,5
RDL's
3 sets
If you notice, my squats were LIGHT! Very light. I'm just trying to unfuck myself so I can get back to doing the movement more efficiently and hit the legs better. Lets be real, as a standalone exercise, squats aren't the best builder for everyone. But they do work. So I'm taking a page out of Paul Carter's book and doing my squats at the end, or close to the end, of the session.
Slowly getting stronger and my eating isn't 100 percent clean yet. Getting there fast though. Much more consistent than in the past.
Warmup: Recumbent Bike
Seated Leg Curl:
70/25
85/20
110/15
140/12
170/10,12
Adduction machine:
70/15
100/20
140/25
170/25,15
Leg ext:
70/45
90/25
110/20
130/20
Leg press:2pl/15
3pl/15
4pl/15
5pl/10,10
Squats:
Bar/20
135/5,5,5,5
RDL's
3 sets
If you notice, my squats were LIGHT! Very light. I'm just trying to unfuck myself so I can get back to doing the movement more efficiently and hit the legs better. Lets be real, as a standalone exercise, squats aren't the best builder for everyone. But they do work. So I'm taking a page out of Paul Carter's book and doing my squats at the end, or close to the end, of the session.
Slowly getting stronger and my eating isn't 100 percent clean yet. Getting there fast though. Much more consistent than in the past.
Thursday, July 16, 2015
Moving Into Offseason: First Back Day
Whew! I went into Gold's with a clear plan of what I wanted to accomplish yesterday for back. Absolutely clear!
And then my body said "Go to Hell Larry...." and I clunkered through the following.....
Neutral Grip Pulldowns:
85/20
100/10
140/12
160/10
200/10,8
Bent Rows:
135/10
185/8,8,8,8
Reverse Grip Pulldowns: 3 sets
Some bicep stuff.
I don't know what the hell happened but I tanked.......HARD energy wise. I don't know what the hell happened, but I'm gonna take it as a sign that I'm not fully recovered yet. Blah.
Weight is at 216 even with an increase in calories, so we'll stay here for a couple weeks and see what happens.
And then my body said "Go to Hell Larry...." and I clunkered through the following.....
Neutral Grip Pulldowns:
85/20
100/10
140/12
160/10
200/10,8
Bent Rows:
135/10
185/8,8,8,8
Reverse Grip Pulldowns: 3 sets
Some bicep stuff.
I don't know what the hell happened but I tanked.......HARD energy wise. I don't know what the hell happened, but I'm gonna take it as a sign that I'm not fully recovered yet. Blah.
Weight is at 216 even with an increase in calories, so we'll stay here for a couple weeks and see what happens.
Monday, July 6, 2015
Prep Life: Wings of Strength Rumblings.
I'll use the cliche line of "Now that the dust has settled and the smoke has cleared"........
Now that I have entrapped you in my writing, as most of you know (or even may not know) my competitive season didn't go as well as I had hoped. I went into prep with a clear idea of what I wanted to do. I wanted to be in condition. I wanted to really bring in a great package and finally bring home a win.
The best made plans go awry as it didn't happen. I won't bemoan about could'a, would'a or should'a, but I what I do know is that I gave it my all. Late nights, early mornings, lack of sleep, funds (prep is EXPENSIVE), and very narrow minded focus were the things I knew I had to have to accomplish what I needed to do. It worked....to an extent, but a couple weeks out of Omaha I started to get the feeling that all this may not work out.
But since I'm not a bitch, I kept moving and doing what I could. We won't recap Omaha, because anything after 5th no one gives a fuck about.
Going Home: Wings of Strength Prep
I got into Midway Airport on Thursday afternoon and crashed with my buddy until Friday. Great convo and a nice drive as I really don't see him much. Crashed early as I started to finish off my preps for the show.
Friday comes and I check in for the show. I went ahead and just chilled until check-in at 5. Walked around and met up with some people who I only see on the interwebz. Weighed in at 207 and didn't care. I wanted to be back in the heavyweight class anyway as light heavyweight was a failed experiment for me.
Rested a lot on Friday and was able to catch some of the 212 action. I wish I could've watched even more, but I had to end up tanning and getting rest for tomorrow.
Saturday was game day......and I almost missed the damn check-in. But was able to regroup and get down there in time. Lesson for the future. Always double and triple check the schedule.
Saturday comes and as usual, 20 some odd weeks worth of work, condensed into around 10 minutes to showcase it. I felt I had a good package, and the consensus was I improved from Omaha, but it was not to be. Another top five missed. And what made it a little more shitty was that it was back at home.
Fuck it. Sometimes you just don't win. Hell sometimes you don't even do well or good. As much as this endeavour is about winning, if you don't find out about yourself then you only have a trophy. I found out how much I could take, what my comfortable level of risk is, and how far I have to push myself to succeed. And I pushed between Omaha and Chicago...
What I also learned is that now I need coaching to get over this damn hump I'm at for my conditioning, No, I'm not, nor have I ever, been keen on the idea of a coach. Pick up a book, read and do shit yourself. But now I'm going to contradict myself and go ahead and get coaching. I'll give it a shot. What do I have to lose?
Offseason starts Tuesday........lets get back to some heavy basics and move forward. Ive got things in mind I'd like to try and I'm looking forward to it.
Now that I have entrapped you in my writing, as most of you know (or even may not know) my competitive season didn't go as well as I had hoped. I went into prep with a clear idea of what I wanted to do. I wanted to be in condition. I wanted to really bring in a great package and finally bring home a win.
The best made plans go awry as it didn't happen. I won't bemoan about could'a, would'a or should'a, but I what I do know is that I gave it my all. Late nights, early mornings, lack of sleep, funds (prep is EXPENSIVE), and very narrow minded focus were the things I knew I had to have to accomplish what I needed to do. It worked....to an extent, but a couple weeks out of Omaha I started to get the feeling that all this may not work out.
But since I'm not a bitch, I kept moving and doing what I could. We won't recap Omaha, because anything after 5th no one gives a fuck about.
Going Home: Wings of Strength Prep
I got into Midway Airport on Thursday afternoon and crashed with my buddy until Friday. Great convo and a nice drive as I really don't see him much. Crashed early as I started to finish off my preps for the show.
Friday comes and I check in for the show. I went ahead and just chilled until check-in at 5. Walked around and met up with some people who I only see on the interwebz. Weighed in at 207 and didn't care. I wanted to be back in the heavyweight class anyway as light heavyweight was a failed experiment for me.
Rested a lot on Friday and was able to catch some of the 212 action. I wish I could've watched even more, but I had to end up tanning and getting rest for tomorrow.
Saturday was game day......and I almost missed the damn check-in. But was able to regroup and get down there in time. Lesson for the future. Always double and triple check the schedule.
Saturday comes and as usual, 20 some odd weeks worth of work, condensed into around 10 minutes to showcase it. I felt I had a good package, and the consensus was I improved from Omaha, but it was not to be. Another top five missed. And what made it a little more shitty was that it was back at home.
Fuck it. Sometimes you just don't win. Hell sometimes you don't even do well or good. As much as this endeavour is about winning, if you don't find out about yourself then you only have a trophy. I found out how much I could take, what my comfortable level of risk is, and how far I have to push myself to succeed. And I pushed between Omaha and Chicago...
 |
| Omaha versus Chicago |
What I also learned is that now I need coaching to get over this damn hump I'm at for my conditioning, No, I'm not, nor have I ever, been keen on the idea of a coach. Pick up a book, read and do shit yourself. But now I'm going to contradict myself and go ahead and get coaching. I'll give it a shot. What do I have to lose?
Offseason starts Tuesday........lets get back to some heavy basics and move forward. Ive got things in mind I'd like to try and I'm looking forward to it.
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