Johnny442
New Member
I'm going to try the band on knees this week, I've been suffering from some hip issues as well. Thanks for all the info you throw around here!
MESO-Rx
Anabolic Steroids
2017 training log
- Thread starter theprodgicalson
- Start date
Not a problem guys. Got to address weaknesses to make a total package. Do the stuff we dont REALLY want to do. I just want to lift heavy shit everyday, but neglecting the probably care, maintenance and structure of you body, in my short experience, leads to problems.
this is the guy that i found the drill im going to be doing. the drill isnt listed on the site, but it has alot of good info.
https://smashwerx.com/daily-smash-completion-status/
you can find the drill here
Also, my glutes and hamstrings have never been this sore.
still have DOMS
still have DOMS
Johnny442
New Member
My problem is I have a sharp pain in my hip that radiates nerve pain down my legs. Keeps my hamstrings so tight I can barely stand straight at times. I've gone to the doc and they just wanted to treat with nerve pills. Finally broke down and tried a chiropractor and that seems to give me some relief. I'm a stubborn old bastard that just wanted to lift heavy and do no preventive or rehab work. I now see that may be the most important part!
Prehab is crucial especially the older we get, and if we want to continue to lift heavy we have to do these mundane tasks in order to get our bodies in the fight.
Johnny442
New Member
Unfortunately
Deadlifts
445 X 3
485 X 2
525 X 1
565 X 1
605 X 1
650 X 1 at 9-9.5RPE
Pin press
305
2 sets 8 reps
325
1 set 8 reps
295
1 set 8 reps
225
1 set 8 reps
Belt Less RDL
445
2 sets 8 reps
395
3 sets 8 reps
Not quite what I wanted on deads. After talking with my coach a bit he decided it's probably best for me to do a heavy single @9RPE every other week. Wanted that to be more like 8-8.5RPE and build from there. Not too bad considering I'm on anything since the meet. Will do 150/week starting tomorrow. Wanted to let my levels drop some. Technique stills needs some tweaking so I think I'll stay at this weight in two weeks.
Going to keep pin presses in for a few weeks. I set it right at my sticking point.
RDl's went fairly well. Beltless higher reps can be a SOB. But, it will build my core/lowback/lockout strength so these will stay in for a few weeks also.
445 X 3
485 X 2
525 X 1
565 X 1
605 X 1
650 X 1 at 9-9.5RPE
Pin press
305
2 sets 8 reps
325
1 set 8 reps
295
1 set 8 reps
225
1 set 8 reps
Belt Less RDL
445
2 sets 8 reps
395
3 sets 8 reps
Not quite what I wanted on deads. After talking with my coach a bit he decided it's probably best for me to do a heavy single @9RPE every other week. Wanted that to be more like 8-8.5RPE and build from there. Not too bad considering I'm on anything since the meet. Will do 150/week starting tomorrow. Wanted to let my levels drop some. Technique stills needs some tweaking so I think I'll stay at this weight in two weeks.
Going to keep pin presses in for a few weeks. I set it right at my sticking point.
RDl's went fairly well. Beltless higher reps can be a SOB. But, it will build my core/lowback/lockout strength so these will stay in for a few weeks also.
Just caught up on your log. This post reminds me of my PT guy from last night.
It's crazy how strong a quad can get with the surrounding muscles staying weaker.
Really was not feeling like lifting today. But under the weather. Stomach has been messing with me all day. But I went in regardless. I need to get back on track and be consistent with the days I lift and rest between days.
Bench
300
4 sets 5 reps
Box squats- cambered bar w/100lbs in chains
365
8 sets 3 reps
Incline bench
185
3 sets 10 reps
Bench
300
4 sets 5 reps
Box squats- cambered bar w/100lbs in chains
365
8 sets 3 reps
Incline bench
185
3 sets 10 reps
Apparently the edit feature is gone. I was hungry when I typed that out. Here is what box squats actually were
Cambered Bar box squats
265 bar weight
180 in chains (10 -18lb chains)
8 sets 3 reps
Cambered Bar box squats
265 bar weight
180 in chains (10 -18lb chains)
8 sets 3 reps
i forget exactly what i did on squat day so here is the gist of it
SSB Squats with bands around knees
305
3 sets 3 reps
Cambered Football Bar Press
225
2 sets 8 reps widest grip
2 sets 8 reps next grip in
Seal Row
ss
Leg Extension
4 sets 12 reps
was kind of a shitty session. head wasnt totally into it.
8/7
Deadlifts
520
4 sets 3 reps
1 set AMRAP 9 reps
3 Board Press
345
2 sets 5 reps
325
2 sets 5 reps
Pull Ups
ss
Glute Ham Raise
3 sets 10 reps
Deadlifts felt good. working on pulling my hips into the bar more. was hard to maintain that on the AMRAP. By rep 7 my glutes were on absolute fire. switched out pin press for 3 board press as it simulates benching and makes you stay tighter than pin press. 3 board is right about my sticking point so these will stay in. The GHR was hard to finish after the deadlift volume. im going to keep my accessories in as Super Sets to get work capacity up
SSB Squats with bands around knees
305
3 sets 3 reps
Cambered Football Bar Press
225
2 sets 8 reps widest grip
2 sets 8 reps next grip in
Seal Row
ss
Leg Extension
4 sets 12 reps
was kind of a shitty session. head wasnt totally into it.
8/7
Deadlifts
520
4 sets 3 reps
1 set AMRAP 9 reps
3 Board Press
345
2 sets 5 reps
325
2 sets 5 reps
Pull Ups
ss
Glute Ham Raise
3 sets 10 reps
Deadlifts felt good. working on pulling my hips into the bar more. was hard to maintain that on the AMRAP. By rep 7 my glutes were on absolute fire. switched out pin press for 3 board press as it simulates benching and makes you stay tighter than pin press. 3 board is right about my sticking point so these will stay in. The GHR was hard to finish after the deadlift volume. im going to keep my accessories in as Super Sets to get work capacity up
Johnny442
New Member
Damn, 520 for 9! Fuckin putting in work! Great job!
thanks man! i really wanted 10-12, so the plan is next volume day to get that!
my brain is all over the place lately. i forgot about RDL's...
here is how the training session ACTUALLY went....
8/7
Deadlifts
520
4 sets 3 reps
1 set AMRAP 9 reps
3 Board Press
345
2 sets 5 reps
325
2 sets 5 reps
Beltless RDL's
445
3 sets 5 reps
Pull Ups
ss
Glute Ham Raise
3 sets 10 reps
Didnt have time to get my full session in yesterday. lots of life shit going on and my brain has been going a thousand miles an hour. so i had an hour where i could go lift yesterday which i didnt think was going to happen so here is what i did.
8-9
Bench
325
1 set 3 reps
335
3 sets 3 reps
295
3 sets 3 reps
Hammer strength row
lateral raises
tricep push downs
4 sets 12 reps
plan was to just do 325 3 sets 3 reps. but the 325 moved stupid easy. hopped up to 335 and last set was still no more than a 8RPE. that all took me about 15 minutes from the time i got to the gym till i finished my last set so i decided to do a back down 3x3 to get some more fairly easy volume in. in all i was in and out in 45 minutes roughly.
going in today probably to do my box squats and then depending how i feel tomorrow move my comp squat day back a day to saturday. if i feel good enough ill just stick to friday being comp squat day.
8-9
Bench
325
1 set 3 reps
335
3 sets 3 reps
295
3 sets 3 reps
Hammer strength row
lateral raises
tricep push downs
4 sets 12 reps
plan was to just do 325 3 sets 3 reps. but the 325 moved stupid easy. hopped up to 335 and last set was still no more than a 8RPE. that all took me about 15 minutes from the time i got to the gym till i finished my last set so i decided to do a back down 3x3 to get some more fairly easy volume in. in all i was in and out in 45 minutes roughly.
going in today probably to do my box squats and then depending how i feel tomorrow move my comp squat day back a day to saturday. if i feel good enough ill just stick to friday being comp squat day.
The thing i hate about comp squat on Saturday is going in cold in the late morning. Seems to go better after I've been up moving around all day.
ruckin
Member
I'm the same. If I lift in the mornings I'm automatically weak as shit. I have to wait at least 2 hours after eating breakfast to feel okay lifting.
im the same way. usually on saturdays i am in the gym around 12 so ive had a few meals by then. occasionally ill go in at 8am. just depends on my plans for the afternoon. but i have an obligation every saturday at 10:30 so i have to base my satrudays around that.
i take a little longer warming up on saturdays. but if you think about it, on meet day you dont have the option to choose when you lift or how much food youve consumed. so i try to keep it relative to that.
Box squats from yesterday
SSB cambered bar box squats
313 bar weight + 4 chains per side (144 pounds in chains)
5 sets 2 reps
dropped the chains
SSB cambered bar box squats
313 bar weight
5 sets 2 reps
set every 30 seconds
Felt good today considering i didnt eat nearly as much as i should. I upped the bar weight from last week and dropped to 8 chains vs. 10 chains last week. i will do the same thing next week and probably rotate that for another couple weeks.
SSB cambered bar box squats
313 bar weight + 4 chains per side (144 pounds in chains)
5 sets 2 reps
dropped the chains
SSB cambered bar box squats
313 bar weight
5 sets 2 reps
set every 30 seconds
Felt good today considering i didnt eat nearly as much as i should. I upped the bar weight from last week and dropped to 8 chains vs. 10 chains last week. i will do the same thing next week and probably rotate that for another couple weeks.
Squats from today's session
Comp squat with buffalo bar
390
4 sets 5 reps
Cambered football bar bench with bands (mouthful right there)
185 + 100-150 band resistance
4 sets 5 reps(alternate widest grip with next grip in each set)
Did 2 major drop sets after this
Stacked 3 25's per side plus bands
AMRAP pull a plate off each side AMRAP pull plate off until there was just the bands
1 set widest grip
1 set next grip in
MAJOR PUMP ACTION
Belt squat
4-45's
2-25's
4 sets 8 reps
Hammer strength pull downs
Band pull aparts
Shrugs
3 sets 10 reps
Was a really fun session for lifting first thing in the AM on 2 bananas and a protein shake.
Admittedly, I'm not following any type of "plan". For my comp lifts I'm using Prilepins chart. The rest is just free flow depending on what I feel like doing while keeping it somewhat in the same routine I was running before. My auxiliary lifts are somewhat thought out. Working on my weaknesses. But for those I'm choosing weight/reps/sets depending on how I feel that day. Staying under 8RPE basically and trying to increase volume and work capacity. I'm pressing 3 times a week currently. Board press first day, comp bench second day, football bar third day. I'll probably cut out the third day soon. Benching has become fun for me again after some time of it frustrating me.
This week I'm going to sit down and be a little more diligent about all of this. My goal right now is to obviously maintain strength, but increase work capacity 10 fold.
Also going to sit down next week and figure out some diet stuff. Most likely will carb cycle with 3 high carb days 2 moderate 2 low. Just tryin to recomp a bit. Want to maintain my weight as much as possible. Weighing 242-245 in the AM generally. So if I drop down to 238-240 that's fine. I'd prefer it to give me some wiggle room next blast.
Comp squat with buffalo bar
390
4 sets 5 reps
Cambered football bar bench with bands (mouthful right there)
185 + 100-150 band resistance
4 sets 5 reps(alternate widest grip with next grip in each set)
Did 2 major drop sets after this
Stacked 3 25's per side plus bands
AMRAP pull a plate off each side AMRAP pull plate off until there was just the bands
1 set widest grip
1 set next grip in
MAJOR PUMP ACTION
Belt squat
4-45's
2-25's
4 sets 8 reps
Hammer strength pull downs
Band pull aparts
Shrugs
3 sets 10 reps
Was a really fun session for lifting first thing in the AM on 2 bananas and a protein shake.
Admittedly, I'm not following any type of "plan". For my comp lifts I'm using Prilepins chart. The rest is just free flow depending on what I feel like doing while keeping it somewhat in the same routine I was running before. My auxiliary lifts are somewhat thought out. Working on my weaknesses. But for those I'm choosing weight/reps/sets depending on how I feel that day. Staying under 8RPE basically and trying to increase volume and work capacity. I'm pressing 3 times a week currently. Board press first day, comp bench second day, football bar third day. I'll probably cut out the third day soon. Benching has become fun for me again after some time of it frustrating me.
This week I'm going to sit down and be a little more diligent about all of this. My goal right now is to obviously maintain strength, but increase work capacity 10 fold.
Also going to sit down next week and figure out some diet stuff. Most likely will carb cycle with 3 high carb days 2 moderate 2 low. Just tryin to recomp a bit. Want to maintain my weight as much as possible. Weighing 242-245 in the AM generally. So if I drop down to 238-240 that's fine. I'd prefer it to give me some wiggle room next blast.
I'm in the process of putting together my off-season program. I want to bench 4x week squat 3x week deadlift 3x week. Just to play around with things see how I adapt. I need more conditioning as well. Going to get a prowler to pull and push around in my back yard. For my next meet though I'm going to hire coach.
I will be using Prilepins chart for my off season program. I'll be adding band work to bench as well. One of my bench day will most likey be dedicated to OHP.
