You don't have to tell me about that man. I was finishing up a 10 mile home and killed my ankle half mile from the end and my truck.Quote:
Originally Posted by Sorrow
Diet and cardio where getting dialed and now both aren't.
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You don't have to tell me about that man. I was finishing up a 10 mile home and killed my ankle half mile from the end and my truck.Quote:
Originally Posted by Sorrow
Diet and cardio where getting dialed and now both aren't.
Thanks! Around 27 I'd say lol Actually when I first got out of the military I had a rather healthy beard. Not nearly as muscular though.Quote:
Originally Posted by BBG
Yeah then of course I get called in to work at 10:30 pm and was there till nearly 5 am, crash for a few hours then right back in at 11am. No rest for the wicked.Quote:
Originally Posted by Scope75
I'm taking this weekend completely off from everything but cooking and eating.
I'll be baking a bunch of taste treats too.
Hell yeah, R&R while some minor aches and pains subside, but I plan on being back at it sunday.
Cooking some au gratin pizza today. A specialty recipe of mine ;)
Yeah I'll probably get out and hit deads on Sunday because not hitting deads or squats is killing me.Quote:
Originally Posted by Sorrow
So last night around 11:20 I get a call from my kid brother that he was in an accident got his rear end taken off by some chick trying to run a light. So me and my old lady are at the scene till around 1:30 am, then she gets up to go to church so I was a little tired today. Still got what I consider a good session in trying to get my squats back on track after last week and get the momentum going.
1/13/2013
Squat day
Body weight 242.3 lbs
warm ups
150 x 5 (ass to grass)
240 x 5 (same good stretch)
350 x 3 to parallel (add belt)
Add box (box + 5 mats = right at parallel for me)
460 x 2 (with wraps)
Add metal jack suit
550 x 2 (straps down)
remove 1 mat (box + 4 mats = 1.5" bellow parallel approx)
630 x 1 good (with light straps up) Felt like a good opener at the meet
Add hanging blue bands, and mat back (Box + 5 mats = parallel)
730 x 1 (straps up)
780 x 1 (straps up)
Ended day there, no accessory work today.
The 630 felt like a good opener, just enough for me to get depth with just a layover on my straps. Being at 242 today makes me even more confident that I'm in a good place training wise. I'd still like to carry a few more lbs maybe stay at 245-246 but its always good to have a feel for how your gear will fit at your competition weight. The 780 I came forward a little and had to fight for it but thats good training, one of the reasons I like the box/hanging bands combo is there's no question when it comes to judging depth, and the bands will help you out of the hole. But they wont help you lock out or stand with the weight, that way you can use a lighter band each week and condition your joints and central nervous system for the new heavier loads. While actually doing a full range of motion squat.
Now to relax for a few.
Sick workout and numbers!!!!
1/15/2013
bench
body weight 242.3
warmup
165 x 5
225 x 3
275 x 3
315 x 1
Add Metal jack bench shirt
405 x 2 2.5" board
455 x 1 1.5" board
475 x 1 chest (with pause)
515 x 1 1" board
545 x 1 2" board
close grip bench press
225 x 8
235 x 8
235 x 6 (tricep failure)
Continuing to dial in and perfect my opener. Felt kinda hungry for some reason despite having my usual lunch (tuna). Everything still went well and fit pretty good. Also was at competition weight so no worries about my shirt fitting.
1/17/2013
deadlift
body weight: 241lbs
straight off the floor
225 x 5
315 x 3
405 x 3
455 x 2
add metal king pro deadlift
495 x 1
525 x 1
555 x 1
shrugs
315 x 12 x 3
Felt good getting this one in. Had one more follow up dentist appointment with a filling at 3pm so straight from the dentist to the deadlift today! Also was low on food but it all worked out. Didn't want to push on to 605 tonight, give my self a chance to heal a little.
All and all training is going good and I'm right on pace for the meet.
1/20/2013
Squat day
Body weight 241.0 lbs
warm ups
150 x 5
240 x 3
350 x 3 to parallel (add belt)
Add box (box + 5 mats = right at parallel for me)
400 x 2 (with wraps)
Add metal jack suit
550 x 1 (straps down)
630 x 1 good (with light straps up) (projected opener at the meet)
Add hanging green bands, (Box + 5 mats = parallel)
680 x 1 (straps up)
750 x 1 (straps up) (+1 mat on box)
Close stance leg press
8 plates x 5
10 plates x 5
12 plates x 5
Good feeling session. Big crew including some visitors from elite. Also have another of my training partners entered into the march 3rd meet, so now there's three of us. All of us were working on our openers today on the squat. I have to admit I was a little worried in that my briefs do not fit so I'm going suit only, but honestly its fitting incredibly well right now so still expecting some nice PR's come march! Important thing is not to over due it, need to make sure I have time to properly recover between sessions.
Damn bro!!
That's all I can say.
Thanks man! Just trying to stay the course
1/22/2013
bench
body weight 242.1
warmup
165 x 5
225 x 5
275 x 3
315 x 1
Add Metal jack bench shirt
405 x 2 1.5 board
455 x 1 1 board
475 x 1 chest (with pause)
535 x 1 1.5 board
550 x 1 2 board
laying cable skull crushers
55 x 8 x 3
Staying nice and consistent. Had good power on the 550. The isolation on the cable skull crushers felt good and smooth. Maybe not a lot of weight but helped put that extra on top after the final single. Next week should be a raw week. Shoulder could use a break. Don't want to risk overdoing it at this point. Plus that will give me about 3 training weeks leading straight up to the meet.
1/24/2013
Body weight: 242.3
reverse Deadlift
warmup
225 x 5
315 x 3
365 x 3
405 x 3
Add Metal king pro deadlifter
setup stands for reverse deadlifts
495 x 1
565 x 1
615 x 1
stiff leg deadlifts
315 x 8
365 x 5
standing single arm rows
90 x 8 x 3
Bad day, but a good session. Funny how that works out. The reverse deadlifts allow me to tighten the suit up more then normal to get used to it.
Just a few more training weeks then I put it on the line
No briefs under the suit?
Nope, now that I'm back to 242 lbs their too tight. Didn't think I had enough time to properly break in a new pair for this meet, and I doubt they'd fit under my squat suit anyways.Quote:
Originally Posted by Rodja
Video updates:
1/22/2013
550 lbs bench off boards
Dukes Iron Zoo/1-22-2013 - YouTube
535 off boards
Dukes Iron Zoo/1-22-2013 - YouTube
475 opener for meet (this one was slightly wobbly)
Dukes Iron Zoo/1-22-2013 - YouTube
Squat
1/20/2013
750 with green assistance
Dukes Iron Zoo Jan 2013 046 - YouTube
690 with green assist
Dukes Iron Zoo Jan 2013 043 - YouTube
630 (projected opener for meet)
Dukes Iron Zoo Jan 2013 038 - YouTube
780 with blue band from 2 weeks ago, you can see where I leaned forward a bit but strugled for the recovery and finished it.
Dukes Iron Zoo/1-13-2013 - YouTube
Beast mode!!!
I'm right there with you except I can fit in a pair of single ply Centurion briefs. I can get my Pro briefs under my Ace when I'm about 210, but I'm sitting closer to 225 right now.Quote:
Originally Posted by Sorrow
Yeah I could fit my predators under my jack suit when I was 217, around 230 it took forever to get them on and I was almost completely bound up after I did get them on. I'm much happier at this heavier weight though so I'll be doing some shopping after tax's are done.
I'm with you on all of this. Taking off the briefs and suit after I pulled on Wednesday was another workout for me, but that extra layer gave enough extra support to keep me really tight and in the groove.Quote:
Originally Posted by Sorrow
Absolutely! Thats actually what I miss at the moment, is having that extra support to help keep me steady and in the groove. I've never managed to get the most out of my deadlifting gear, but its extremely evident when I squat.Quote:
Originally Posted by Rodja
1/27/2013
Squat day
Body weight 241 lbs
warm ups
150 x 5 (ass to grass)
240 x 5 (same good stretch)
350 x 3 to parallel (add belt)
Add box (box + 5 mats)
400 x 3 to parallel (add wraps)
Add metal jack suit
500 x 2 (straps down)
550 x 1 (straps up loose)
630 x 1 (straps same)
add another mat (box + 6 mats)
690 x 1 (straps up)
710 x 1 (straps up) cut it close though
Good day, was more of a progress check then anything else. No assistance, did add a mat so I didn't over do it after dead lifting thursday. Probably go 630 1st attempts, 680 second, and 710- 725 3rd at the meet. Depends on how I'm feeling on the third. In the end things are going good so far.
1/30/2012
Bench day
body weight 241
warm up
135 x 8
225 x 3
315 x 3
Add jack bench shirt
405 x 2 2.5 board
475 x 1 2 board
495 x 1 2 board (shoulder pain)
floor press with light assist from hanging purple and grip slightly inside the rings
225 x 12
315 x 5
365 x 3
Not really part of the plan tonight, we switched bench days but that really wasn't the issue. If I don't arch high enough I dont hit the groove right and it causes alot of torque on my shoulder. Which I was trying to avoid tonight. Nothing to serious I think I'll be fine just ice and heat to relax the muscles this week.
1/31/2013
deadlift
body weight 242.0
warm up
135 x5
225 x 5
added black mini's doubled over the bar (50-60 lbs band tension at lockout)
225 x 3
315 x 3
405 x 3
Add metal king pro deadlifter
475 x 2
525 x 1 (projected opener for meet)
550 x 1
pull throughs
60 x 10
105 x 15 x 2
Good solid night. The bands added around 50-60lbs at the top. So I felt real good hitting my opener with that extra. The second was just cause my lifting partner did it, so I decided to do it too. Felt real good tonight actually. Would love to finish the meet with over 600# in my hands. Its just been one of those things that seems to come and go with me. I can consistantly raw deadlift 550 with my conventional stance in the gym, but with suit on at a meet I just seem to fall apart for some reason. But this has been a good training cycle for me.
2/3/2013
Squat day
Body weight 238 lbs
warm ups
150 x 5
240 x 5
350 x 3 (add belt)
420 x 2 (add wraps)
Add metal jack suit
520 x 2 (straps down)
580 x 1 (straps up loose)
630 x 1 (straps up)
700 x 1 (straps up) Hanging green bands
belt squats
50 x 10
75 x 10
125 x 10
Solid day, was a little bit faster pace then normal. I'm getting ready for my grandmothers birthday lunch/dinner then football. Going forward no more box work, so everything is to an up call from a training partner. All went well. The 630 was at least 1" bellow parallel. Added the hanging greens for the 700 as a precaution. I don't want to wear myself out now that Im a month away from the competition. Also you'll notice the overall volume goes down, and the accessory work is getting phased out. The belt squats did allow for a nice smooth deep motion after the heavier squats. Weight was down due to not eating enough yesterday was running around all day doing errands and snow related stuff so I burned a few extra calories. No worries just means I can eat more tonight!
2/6/2012
Bench day
body weight 241.3
warm up
135 x 5
Add chains (+70 lbs)
225 x 3
250 x 3
(No more chain work)
Add jack bench shirt
405 x 2 2 board
455 x 1 1 board
475 x 1
515 x 1 2 board
floor press with purple doubled over bar and grip slightly inside the rings
135 x 10
225 x 10
275 x 5
Good work, shoulder still not 100% but its better then last week. Last week for accessory work. NExt week will be straight weight. Some of the guys were focusing on their lockout this week, thus the chain work. But for me its more important to continue to build my familiarity with my shirt as this will be my first competition in it.
2/7/2013
Deadlift
body weight: 243.4
one and a halfs (normal setup off the floor, start pull like normal but stop just above the knee cap, lower weight back to the floor, then perform one full rep to lockout, thats 1)
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5
Rack pulls from just bellow knee cap (no belt, with lifting straps)
425 x 5
515 x 5
Was a good workout, fast pace too, Took us about an hour to roll all the way through. Didn't do any max weight work but still worked on something I've been bad at (slow off the floor)
My sleep has been off this week and I had really high BP this morning so I'm glad I have fri and sat to settle down. Plus Im taking my lady to go see Ron White tomorrow so that should be a good time.
ron white
nice
i do one and a halfs with squats... deadlifts sound awesome.Quote:
Originally Posted by Sorrow
yes and I believe I'll have a drink or two as well.. no cigar though. lol I love it when they bring a headliner to my town.Quote:
Originally Posted by DJM
Interesting, I will have to try that after the meet. I bet thats brutal!Quote:
Originally Posted by weekend
What are your other projected openers?
Squat 630
bench 475
dead 525
All nice and easy, then take decent jumps based on how I'm performing that day.
2/10/2013
bodyweight 244.1
Squat
warm up
Equiped squat
Jack suit
530 x 2 Straps down
580 x 1 straps up loose
640 x 1 straps loose
700 x 1 little tighter straps
Last "training day" no accessory work. Next week will be just some warm up followed by opener then rest up till the meet.
Side note Ron White is the shit live! If you get the chance to see his show go! I may have had a few more beers friday night then I intended but no real damage judging by performance today. Just mild hangover saturday morning.
Well roll on, just a few short weeks left.
2/13/2013
bodyweight 244.4
bench
warm up
Equiped bench
Jack Bench shirt
405 x 2 2board
455 x 1 1board
480 x 1 chest
505 x 1 chest
Last bench training day, next week is just last warm up or opener. Was really tired due to work. But felt solid. The 505 went real well, kind of surprised me a little as I really didnt feel all that fired up tonight! Tomorrow hit some deadlifts.. then go surprise the old lady for vday. Should be some good "cardio"
2/14/2013
bodyweight 244.9
deadlift
warm up
Add Metal King deadlifter pro
455 x 1 straps down
525 x 1 straps up
575 x 1
Nice smooth fast pulls. The 575 felt great, little to no strain. 17 days out.
You keep getting heavier. You believe most of it is muscle? Since you can see yourself in the mirror. I belief you feel way stronger now, fully recovered from the last cycle, right?
Well there was a dip in there where I slipped down to almost 237 for a few days, then I tried to adjust my cals up to stay as close to 242 as possible. Wound up over doing it last week and instead of avg 2600 cals a day I avg 3000. Body weight went back up to almost 245. Also happened to be when I got my injection for HRT, so there was some bloat going on.Quote:
Originally Posted by VayneZ
For the most part I am still way ahead of where I was the last time I competed at 242. And I'm at a much butter body fat %. I'm guessing probably close to 21% or less. Which is high as hell compared to all you ripped mofo's! lol but Its good for me. I have lost some top end since the cycle, but Not as much as I expected. I think HRT was a huge factor in that. Also there's been some lethargy but that has been fading. I'm due for another injection monday so if everything keeps going in this direction I should be completely healed and ready to go!
- - - Updated - - -
Completely forgot you were on HRT! How long have you been on it? And for what exact reason again?? I have a good friend in Philly who's gonna start HRT soon, since he had been suffering from bad insonmia and seizures due to epilepsy for awhile, and he's been feeling REALLY depressed lately, went to see a specialist, they checked his test levels and now they're assigning him on a regular routine of HRT.
Been on it for close to 10 months now I believe, not real sure off the top of my head. The first two or three months was just a monthly injection while my doc assessed me for any possible sides.
For me there was lethargy, to the point where I would sleep everyday after work for an hour just to get through the rest of the night. And it was never restful deep sleep. There was also this dull feeling, like not really being able to completely focus on things, memory impairment. And, the final thing was my recovery times started getting much longer. All of that cleared up on a modest 150 every 2 weeks. Will be going to 200 every 2 next month though.