Warm-up:
Recumbent Bike: 10 mins
Seated Leg Curl:
70/20
100/15
130/12
160/9,10
180/8
Leg Extension:
70/51
85/13,25
100/20
Now here is where shit gets dicey.....I started off with high bar squats with the following progression:
Bar/10
135/5,5
225/ what the fuck was I thinking?
My back and knee did not agree and it was disgustingly heavy. so I racked it and proceeded with narrow stance box squats. Only did three sets of five, but felt decent.
Leg press: 4 sets
Single leg curl: 3 sets
Decided to train through this bullshit ass slump and see what will come out of it. Cut way back on the volume and will see if that helps a bit. Everything felt heavy, but I need to keep moving some blood around and eventually get back into blast mode. Sooner rather than later hopefully.
Monday, August 10, 2015
Wednesday, August 5, 2015
Dust Mode: Chest and shoulders
Machine Fly:
110/15
130/15
170/12
DB Incline:
45/15
80/12
100/10,8
Flat Bench:
135/12
185/10
225/10
275/5
Incline Hammer Press:
3 sets
DB laterals:
4 sets
Plate front raises:
45 lbs/3 sets
DB Press:
2 sets.
I have not felt like training on any level. I'm just kind of going through the motions. I think it's just one of those training ruts. I was in "blast" mode since January (with a bit of "dust" mode mixed in).
If you're not familiar with the Blast and Dust mode philosophy here's an explanation from Dave Tate.
"I've mostly lived my life in either blast or dust. When I go for something, I go all out with blinders on and nothing else matters. If I'm not interested in something, it doesn't mean anything to me. Either I care with every part of my existence or I don’t care at all"
I'm for sure in dust mode. If you keep seeing people saying "They kill it all the time," they're lying. Period.
110/15
130/15
170/12
DB Incline:
45/15
80/12
100/10,8
Flat Bench:
135/12
185/10
225/10
275/5
Incline Hammer Press:
3 sets
DB laterals:
4 sets
Plate front raises:
45 lbs/3 sets
DB Press:
2 sets.
I have not felt like training on any level. I'm just kind of going through the motions. I think it's just one of those training ruts. I was in "blast" mode since January (with a bit of "dust" mode mixed in).
If you're not familiar with the Blast and Dust mode philosophy here's an explanation from Dave Tate.
"I've mostly lived my life in either blast or dust. When I go for something, I go all out with blinders on and nothing else matters. If I'm not interested in something, it doesn't mean anything to me. Either I care with every part of my existence or I don’t care at all"
I'm for sure in dust mode. If you keep seeing people saying "They kill it all the time," they're lying. Period.
Wednesday, July 22, 2015
Offseason Chest
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.
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.
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.
Tuesday, June 16, 2015
Prep Life: Chest, Jr. Nationals and IPF Raw World Musings
Chest: UNL Rec:
Bodyweight: 204 lbs
Machine Press:
75/21
100/15
125/12
150/12
175/10
*drop sets*
175/10
150/8
125/5
100/5 (3 sec contraction at the top)
Incline Press:
135/8
185/8
225/8,5,5
Incline Hammer Press:
2pps/10
3pps/8,6
pps=plates per side
Not a barnburner, but for sure felt it on the incline press after those drop sets on the bench press machine. It's a pretty good one the rec has. It's a fixed one by Hammer Strength I absolutely love. I was going for more weight on the incline press bus simply did not have the strength. It's something when 225 makes you feel like a complete bitch.
Jr. National Impressions:
Once again, didn't get to go to Jr. Nationals, but was impressed by a couple of competitors. Notably in the heavyweight class. Christian Salcedo and Justin Maki are two pros in waiting. This is Justin's second crack at Jr's while I'm not sure if this was Christian's first or if he competed in Rosemont at another time. Great shape was showcased by both, but Salcedo's shape and condition edged out Maki. Salcedo ended up going on to win the overall later than night.
A couple of others I was impressed were ironically number one and two, but in the middleweights. Valentino Harris of Wisconsin and Vlad Petric of New Jersey. I knew Vlad would bring in condition as I've seen him before at North American's I believe. Harris was new to me, but you can tell he did work. He ended up winning the middleweights with Petic placing second. Both men will be eventual pros as well.
*Photos from Musculardevelopment.com, Photog: Dan Ray*
IPF Raw Worlds:
Lots of impressive lifting from Team USA Members in Finland. Since powerlifting is a sport of doing, lets just show video as analysis means little.
Ray Williams:
Blaine Sumner:
Layne Norton:
Excellent work by Team USA! First time in awhile they brought home a gold medal for team performance!
Also.....before I go.....because I can.......GO BLACKHAWKS!!!
Bodyweight: 204 lbs
Machine Press:
75/21
100/15
125/12
150/12
175/10
*drop sets*
175/10
150/8
125/5
100/5 (3 sec contraction at the top)
Incline Press:
135/8
185/8
225/8,5,5
Incline Hammer Press:
2pps/10
3pps/8,6
pps=plates per side
Not a barnburner, but for sure felt it on the incline press after those drop sets on the bench press machine. It's a pretty good one the rec has. It's a fixed one by Hammer Strength I absolutely love. I was going for more weight on the incline press bus simply did not have the strength. It's something when 225 makes you feel like a complete bitch.
Jr. National Impressions:
Once again, didn't get to go to Jr. Nationals, but was impressed by a couple of competitors. Notably in the heavyweight class. Christian Salcedo and Justin Maki are two pros in waiting. This is Justin's second crack at Jr's while I'm not sure if this was Christian's first or if he competed in Rosemont at another time. Great shape was showcased by both, but Salcedo's shape and condition edged out Maki. Salcedo ended up going on to win the overall later than night.
 |
| Salcedo vs Maki |
A couple of others I was impressed were ironically number one and two, but in the middleweights. Valentino Harris of Wisconsin and Vlad Petric of New Jersey. I knew Vlad would bring in condition as I've seen him before at North American's I believe. Harris was new to me, but you can tell he did work. He ended up winning the middleweights with Petic placing second. Both men will be eventual pros as well.
 |
| Harris vs Petric |
IPF Raw Worlds:
Lots of impressive lifting from Team USA Members in Finland. Since powerlifting is a sport of doing, lets just show video as analysis means little.
Ray Williams:
Blaine Sumner:
Layne Norton:
Excellent work by Team USA! First time in awhile they brought home a gold medal for team performance!
Also.....before I go.....because I can.......GO BLACKHAWKS!!!
 |
| You mad? Or Nah? |
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