First day on the texas method, as well as my new carb cycling diet. All sets are belt-less.
Squat- 240x2x5. At this point I realized my form is terrible and my back is collapsing at the bottom of the squat. Luckily, someone just brought in a Safety Squat bar, so I could learn on that for a while. I did another couple warm-up sets with the SSB, until I took 185x2x5. This thing was killer on my traps and lower back, and it's exactly what I needed to work on my form. After I was done it felt like I had actually just deadlifted because my back was so taxed.
Bench- 5x180x5. All the sets felt good, I had a little struggle on the last set, but that's how it should be.
Deadlifts- 135x5, 225x5, 315x5, 365x5. All sets were double-over hand, to work on grip. My last set was a lot tougher than I expected, but that's what I get for using a belt so often. I feel like I'm gonna get a lot out of not using a belt for 2-3 months.
130# Prowler- 120'x10. Didn't feel too bad, so maybe I just had a bad conditioning day last thursday.
Today was a high carb day, as well as my other heavy days, fridays. I made pancakes for breakfast, and tried to mix in some protein powder, but unfortunately I tried eating them without syrup, and they were indescribably dry. It's almost like you ran a marathon, and during the marathon all you had to drink was sand, and if your post-marathon meal happened to be these pancakes, you would have much rather taken the sand again. I could only get through one pancake before I used some syrup. And then, for lunch, I made two hamburgers, both of which I overcooked on my george foreman grill. Tomorrow is a low carb day with some walking on the treadmill after school, it should be fun...not.
11/29/10
11/26/10
Squat (beltless)- 2x265x2, 2x275x2. Not a bad day, I can't wait to get back to squatting on the reg, as well as finally repping something over 300.
Axle Power Cleans- 3x165x5. Power Cleans with an axle aren't exactly my favorite, but they are a big help.
GHR- 3x15
Hanging Knee Raises- 3x8
DB Hammer Curls- 3x40x8 per arm
Today went well, my hammies were smoked from the squatting and GHR. I'm starting my new program and diet on monday, I'm excited. Time to lean out and get cock strong.
Axle Power Cleans- 3x165x5. Power Cleans with an axle aren't exactly my favorite, but they are a big help.
GHR- 3x15
Hanging Knee Raises- 3x8
DB Hammer Curls- 3x40x8 per arm
Today went well, my hammies were smoked from the squatting and GHR. I'm starting my new program and diet on monday, I'm excited. Time to lean out and get cock strong.
11/24/10
I've been a little behind on my posts, mainly because I've decided to be a lazy bastard outside of training since it was thanksgiving break. Today I had an early training session around 10, on account of Thanksgiving.
Bench- 205x1, 215x1 (PR), and 225x1 (PR). It's been a long ass time since I've benched, and with my already terrible bench numbers, I finally set a decent PR. My old bench PR was 205, set back in march earlier this year. It's about time that my numbers start going up again.
Axle Jerks From Rack- Top sets of 245x1(PR), and 265x0, 265x1(PR). Two huge PR's on the axle today, my previous best press with it was 205 with a clean. It should be no time before I have a 250 clean and press.
DB Bench/Chins- 3x(70x8/BWx6 w/ Reverse Band). I completely loath my chin-up ability, its really pathetic.
Lateral Shoulder Raise- 3x20x10
220# Prowler/#1 CoC Gripper Holds- I was planning on doing 5 sets of this, but I only ended up with three before I felt like complete and utter dog shit. I don't know what it was, but my conditioning took a big dive since my contest.
Not a bad day, I can't wait to start setting some serious PR's in the bench in the near future.
Bench- 205x1, 215x1 (PR), and 225x1 (PR). It's been a long ass time since I've benched, and with my already terrible bench numbers, I finally set a decent PR. My old bench PR was 205, set back in march earlier this year. It's about time that my numbers start going up again.
Axle Jerks From Rack- Top sets of 245x1(PR), and 265x0, 265x1(PR). Two huge PR's on the axle today, my previous best press with it was 205 with a clean. It should be no time before I have a 250 clean and press.
DB Bench/Chins- 3x(70x8/BWx6 w/ Reverse Band). I completely loath my chin-up ability, its really pathetic.
Lateral Shoulder Raise- 3x20x10
220# Prowler/#1 CoC Gripper Holds- I was planning on doing 5 sets of this, but I only ended up with three before I felt like complete and utter dog shit. I don't know what it was, but my conditioning took a big dive since my contest.
Not a bad day, I can't wait to start setting some serious PR's in the bench in the near future.
11/26/10
Training update, Contest Results, Goals and What not
So it's been an unbelievably long time since I've last posted, and quite a bit has happened. Nothing eventful really happened before my contest, so I'll just skip posting all the lame training.
First Annual Thanksgiving Classic Write-up-
This was Nick Courtad's First show, held at his training facility, Courtad Strength Institute. It was a very well run show, I had no complaints. I got there at about 11:15 after taking the wrong exit, but there were no problems. Everything went underway at about 12:15 after Steve Slater showed up with some stones and logs and other oddities. I weighed in at 235, just like I planned, and there was one other person in my division, a 19 year old from Pennsylvania who took 5th in Teen Nats as a Lightweight this past summer. First up was the log press.
190# 10" Log Clean once and Press for Reps- I trained for a 215# 12" log, so this was going to be an easy event for me. I got to go second on this event (thank god), so I would know exactly how many reps I'd have to get. The first kid got 6 reps, and I was thinking maybe it was a little heavier than nick had said, cause he looked like a pretty strong kid, but who knows. I stepped up and the 190# felt like nothing. I pumped out the seven I needed to win, and took a breather, then pressed out another easy three for a PR of 190x10. An easy win for me, and a good start to the day.
18" Max Deadlift, 3 Attempts- I was opening with 495, and the other kid went with 500 just to one-up me. I figured he couldn't have been much stronger than me if we was just going with that. We both hit our openers easily. I figured it would be a close battle, but then he went with 560 as his 2nd attempt, as I did 525. We both got it once again. I figured I'd go balls out and try 565 for my third attempt even though I'd never done it before. I missed it, but the other kid hit 580 so it didn't matter. I think he had the advantage because he was like 5'10", so he could kind of slide the bar up past his knees and lock it out, compared to me, when the bar was a good two inches underneath my knee cap. Oh well, we are tied after this event, as I start off the crucifix hold.
20# Crucifx Hold w/ Kettlebells- I wasn't really expecting much from myself for this event, especially since the advertised weight was 15#. I went, and got 31 seconds. The other kid went and got 34, just barely edging me out. I wasn't really that disappointed.
150# Sandbag to 180# Prowler Medley- I was pretty confident going into this event, seeing as how I've pushed a prowler with 500+ lbs. on it. I started and didn't have any problem with the sandbag despite not training with one, and finished the prowler with no problem. My time was like 14 something, a time I knew Steve would have to beat. He started, and got about halfway with the sandbag before tripping and dropping the sandbag. I knew I had the win after that, so I was pumped. We were tied once again, and I was going to go last in the stones so I would know how many reps I had to get to beat him.
250# Stone for Reps- I was pumped going into this event cause I could taste victory. That was until Nick came up to me and steve and was like "Alright, we have a tie between our two teen competitors, we are going to flip a coin to see who goes first" At that point I was like "FUUUUUU-" (for those who don't get it, http://fuuuucomics.com) Nick said I can call the flip since I won the last event, and I chose tails, unfortunately losing the flip, at which point I hated my life. I figured that it probably wouldn't matter, so I just decided to go as hard as possible. I ended up getting an easy 9 reps with a re-tacky break. Last time I attempted stones in training I got 250 for 5 reps, so another big PR. In hindsight, I shouldn't have retackied because that cost me the win, by one rep.
Overall it was a great day for me, I set a PR in the log press, as well as the stones. I got a sweet sword for coming in second place, even though the hatchet for first place would have been so much cooler. The winners of the stones got a 25# 8" slater stone, a slater stones and mold shirts, as well as a small container of PR tacky. No one loaded the heavyweight stone, so I ended up getting their prizes, not a bad deal. I also got a bunch of free stuff along with two shirts just for competing. I have videos posted on my new youtube channel which can be found here: http://www.youtube.com/user/sdonnelly7?feature=mhum
As for the next few months, I'm not looking to do any competitions, just get my lifts up. I'll be following Rip's texas method til about february or march, at which point I'll start looking for another competition. I'll be training 3 days a week (M/W/F), Squatting every day, and alternating between benching and overhead pressing (split jerk/strict press alternating too) every day. I'm only deadlifting once a week, but I'll do some direct back work and Power cleans on the other two days. Monday will be a heavy day, Wednesday will be a sort of speed/recovery/light day, and on Friday I will work up to a new 5RM for each exercise.
I'm also trying to lean out a bit, probably to somewhere around 205-210. Depending on if i get there and can stay there for 5 months, I'll be going lightweight for teen nationals. In order to do this, I'll be starting a new diet including carb cycling, as well as doing some low intensity aerobic work (walking/jogging/biking) on days when I don't train, and doing additional conditioning work (prowler/sled/sledge work) on training days. One major goal that I want to complete for the next couple months, is to grow a ridiculous beard. I plan on shaving daily for about a month or two, so I can end up with a nice 5 o'clock shadow every day, at which point I will proceed with the beard growing process. I want it to look somewhat along the lines of what Chandler Marchman had during his video recap of the UGSS. As for my training goals, I want a 450/315/550 total. As for events, I'm looking for a 325 axle/log press, 350 farmers for 100' w/ turn, 800 yoke for 100', and a 350 stone to 48". I don't know how these are going to turn out with me being around 210lbs. in weight, but i'm sure as hell going to work as hard as I can to achieve them. Especially my beard goal.
First Annual Thanksgiving Classic Write-up-
This was Nick Courtad's First show, held at his training facility, Courtad Strength Institute. It was a very well run show, I had no complaints. I got there at about 11:15 after taking the wrong exit, but there were no problems. Everything went underway at about 12:15 after Steve Slater showed up with some stones and logs and other oddities. I weighed in at 235, just like I planned, and there was one other person in my division, a 19 year old from Pennsylvania who took 5th in Teen Nats as a Lightweight this past summer. First up was the log press.
190# 10" Log Clean once and Press for Reps- I trained for a 215# 12" log, so this was going to be an easy event for me. I got to go second on this event (thank god), so I would know exactly how many reps I'd have to get. The first kid got 6 reps, and I was thinking maybe it was a little heavier than nick had said, cause he looked like a pretty strong kid, but who knows. I stepped up and the 190# felt like nothing. I pumped out the seven I needed to win, and took a breather, then pressed out another easy three for a PR of 190x10. An easy win for me, and a good start to the day.
18" Max Deadlift, 3 Attempts- I was opening with 495, and the other kid went with 500 just to one-up me. I figured he couldn't have been much stronger than me if we was just going with that. We both hit our openers easily. I figured it would be a close battle, but then he went with 560 as his 2nd attempt, as I did 525. We both got it once again. I figured I'd go balls out and try 565 for my third attempt even though I'd never done it before. I missed it, but the other kid hit 580 so it didn't matter. I think he had the advantage because he was like 5'10", so he could kind of slide the bar up past his knees and lock it out, compared to me, when the bar was a good two inches underneath my knee cap. Oh well, we are tied after this event, as I start off the crucifix hold.
20# Crucifx Hold w/ Kettlebells- I wasn't really expecting much from myself for this event, especially since the advertised weight was 15#. I went, and got 31 seconds. The other kid went and got 34, just barely edging me out. I wasn't really that disappointed.
150# Sandbag to 180# Prowler Medley- I was pretty confident going into this event, seeing as how I've pushed a prowler with 500+ lbs. on it. I started and didn't have any problem with the sandbag despite not training with one, and finished the prowler with no problem. My time was like 14 something, a time I knew Steve would have to beat. He started, and got about halfway with the sandbag before tripping and dropping the sandbag. I knew I had the win after that, so I was pumped. We were tied once again, and I was going to go last in the stones so I would know how many reps I had to get to beat him.
250# Stone for Reps- I was pumped going into this event cause I could taste victory. That was until Nick came up to me and steve and was like "Alright, we have a tie between our two teen competitors, we are going to flip a coin to see who goes first" At that point I was like "FUUUUUU-" (for those who don't get it, http://fuuuucomics.com) Nick said I can call the flip since I won the last event, and I chose tails, unfortunately losing the flip, at which point I hated my life. I figured that it probably wouldn't matter, so I just decided to go as hard as possible. I ended up getting an easy 9 reps with a re-tacky break. Last time I attempted stones in training I got 250 for 5 reps, so another big PR. In hindsight, I shouldn't have retackied because that cost me the win, by one rep.
Overall it was a great day for me, I set a PR in the log press, as well as the stones. I got a sweet sword for coming in second place, even though the hatchet for first place would have been so much cooler. The winners of the stones got a 25# 8" slater stone, a slater stones and mold shirts, as well as a small container of PR tacky. No one loaded the heavyweight stone, so I ended up getting their prizes, not a bad deal. I also got a bunch of free stuff along with two shirts just for competing. I have videos posted on my new youtube channel which can be found here: http://www.youtube.com/user/sdonnelly7?feature=mhum
As for the next few months, I'm not looking to do any competitions, just get my lifts up. I'll be following Rip's texas method til about february or march, at which point I'll start looking for another competition. I'll be training 3 days a week (M/W/F), Squatting every day, and alternating between benching and overhead pressing (split jerk/strict press alternating too) every day. I'm only deadlifting once a week, but I'll do some direct back work and Power cleans on the other two days. Monday will be a heavy day, Wednesday will be a sort of speed/recovery/light day, and on Friday I will work up to a new 5RM for each exercise.
I'm also trying to lean out a bit, probably to somewhere around 205-210. Depending on if i get there and can stay there for 5 months, I'll be going lightweight for teen nationals. In order to do this, I'll be starting a new diet including carb cycling, as well as doing some low intensity aerobic work (walking/jogging/biking) on days when I don't train, and doing additional conditioning work (prowler/sled/sledge work) on training days. One major goal that I want to complete for the next couple months, is to grow a ridiculous beard. I plan on shaving daily for about a month or two, so I can end up with a nice 5 o'clock shadow every day, at which point I will proceed with the beard growing process. I want it to look somewhat along the lines of what Chandler Marchman had during his video recap of the UGSS. As for my training goals, I want a 450/315/550 total. As for events, I'm looking for a 325 axle/log press, 350 farmers for 100' w/ turn, 800 yoke for 100', and a 350 stone to 48". I don't know how these are going to turn out with me being around 210lbs. in weight, but i'm sure as hell going to work as hard as I can to achieve them. Especially my beard goal.
11/8/10
11/8/10
BW at 231 this morning. I had a terrible headache all day, and my neck and back was sore when I woke up. After some foam rolling and work with the lacrosse ball, everything felt better. I'm thinking about investing in a foam roller for my own personal use at my house haha. Otherwise, training went well.
12" Log Press- Warm ups, then 230x1 and 240x1- Easy PR. Still felt like I could have busted out the new 245# 13" log, but Bryce said I shouldn't risk getting injured. I should have 275 by Christmas easily. Here's a video of the press- http://www.facebook.com/home.php#!/video/video.php?v=10150118445188332
Incline DB press- 60x8, 2x70x8
Dips- x5, x4, x3
Crucifix Hold w/ DBs- 3x30s. This is probably going to be my biggest downfall at the competition, no doubt.
12" Log Press- Warm ups, then 230x1 and 240x1- Easy PR. Still felt like I could have busted out the new 245# 13" log, but Bryce said I shouldn't risk getting injured. I should have 275 by Christmas easily. Here's a video of the press- http://www.facebook.com/home.php#!/video/video.php?v=10150118445188332
Incline DB press- 60x8, 2x70x8
Dips- x5, x4, x3
Crucifix Hold w/ DBs- 3x30s. This is probably going to be my biggest downfall at the competition, no doubt.
11/6/10
11/5/10
I Couldn't wait to lift all day, it was about time I had some motivation this week.
Box Jumps for warm-ups- 6x30", 5x36". First time doing 36" jumps, I hit it my first attempt, but didn't pull my feet up high enough on the second and smacked my knee. That didn't matter though, I ended up doing four more reps. Suck it, 36" box.
Low Box Squats w/ Light bands- 5x155x3. Felt a little slow off of the bottom. Learned some new tips for training DE squat days from a guy at the gym today, I'll be utilizing them after my next contest.
Stones For Reps- 200x5, 3x245x5. The set of 200 was way harder than it should have been. All of my tacky was gone after the first rep, we need to find a way to get the dust off of the stones. However the other sets were good, we timed my last set, and I believe I got all five reps around 35 seconds. The contest stone is 250, and after the Max deadlift, I'm shooting for 7 reps in the stones.
GHR- 3x15
DB Curlz For Da Gurlz- 3x50x10
Not a bad training session, but it took me forever to clean the tacky off of my hands. Otherwise, Ty Phillips, the owner of the Gorilla Pit just got sponsored by AtLarge Nutrition, and that inspired me to try and find some sponsors of my own. I know it will be quite tough, but with a 3.975 average GPA throughout highschool, and some insane determination, I think I can do it.
Otherwise, I've been working on my training schedule for after my contest, and I was planning on doing 5/3/1, but I just discovered Mark Rippetoe's Texas Method, and I'm officially split between those two. I feel like I could make some great gains using the Texas Method, but I would be at more of a risk of burning out. Maybe I'll use it for the three or so months during the winter I don't compete and lay off some events, then I'll use 5/3/1 once I start competing again.
Box Jumps for warm-ups- 6x30", 5x36". First time doing 36" jumps, I hit it my first attempt, but didn't pull my feet up high enough on the second and smacked my knee. That didn't matter though, I ended up doing four more reps. Suck it, 36" box.
Low Box Squats w/ Light bands- 5x155x3. Felt a little slow off of the bottom. Learned some new tips for training DE squat days from a guy at the gym today, I'll be utilizing them after my next contest.
Stones For Reps- 200x5, 3x245x5. The set of 200 was way harder than it should have been. All of my tacky was gone after the first rep, we need to find a way to get the dust off of the stones. However the other sets were good, we timed my last set, and I believe I got all five reps around 35 seconds. The contest stone is 250, and after the Max deadlift, I'm shooting for 7 reps in the stones.
GHR- 3x15
DB Curlz For Da Gurlz- 3x50x10
Not a bad training session, but it took me forever to clean the tacky off of my hands. Otherwise, Ty Phillips, the owner of the Gorilla Pit just got sponsored by AtLarge Nutrition, and that inspired me to try and find some sponsors of my own. I know it will be quite tough, but with a 3.975 average GPA throughout highschool, and some insane determination, I think I can do it.
Otherwise, I've been working on my training schedule for after my contest, and I was planning on doing 5/3/1, but I just discovered Mark Rippetoe's Texas Method, and I'm officially split between those two. I feel like I could make some great gains using the Texas Method, but I would be at more of a risk of burning out. Maybe I'll use it for the three or so months during the winter I don't compete and lay off some events, then I'll use 5/3/1 once I start competing again.
11/4/10
11/4/10
I was feeling pretty mediocre before today's session, and the horrible music playing at the gym didn't help.
Axle Z-press w/ Chains- Bar at Chin Height, 80lbs. of chain, off the ground about 4-5" from the top of the motion. 3x95x3, plus an additional set of 95xMax Reps, got 5, and failed halfway up on the 6th.
DB bench- 40x12, 50x12, 60x12
Dips- BWx3xFail, got four reps for all sets. A slight improvement from last time.
Kroc Rows- 1x100xMax, 16 reps for the left, 15 for the right.
Axle Z-press w/ Chains- Bar at Chin Height, 80lbs. of chain, off the ground about 4-5" from the top of the motion. 3x95x3, plus an additional set of 95xMax Reps, got 5, and failed halfway up on the 6th.
DB bench- 40x12, 50x12, 60x12
Dips- BWx3xFail, got four reps for all sets. A slight improvement from last time.
Kroc Rows- 1x100xMax, 16 reps for the left, 15 for the right.
11/2/10
Decent training session, not much to say.
20" Rack Pulls (right at knee)- top sets of 495x2, 545x1, and 585x0. The 545 was pretty quick, but it honestly felt like my head was going to pop off. I moved 585 about 2-3 inches off of the rack, until my grip gave out. I'm not too worried about this because I don't think I'll be lifting over 550 conventional for a while.
405# DOH Static Hangs- 2x30s
T-Bar Rows- 100x6, 125x6, 150x6
Prowler- 220x120'xToo many times. 30 seconds rest between each set, I think I did somewhere between 12-15 before I caught the Prowler flu.
20" Rack Pulls (right at knee)- top sets of 495x2, 545x1, and 585x0. The 545 was pretty quick, but it honestly felt like my head was going to pop off. I moved 585 about 2-3 inches off of the rack, until my grip gave out. I'm not too worried about this because I don't think I'll be lifting over 550 conventional for a while.
405# DOH Static Hangs- 2x30s
T-Bar Rows- 100x6, 125x6, 150x6
Prowler- 220x120'xToo many times. 30 seconds rest between each set, I think I did somewhere between 12-15 before I caught the Prowler flu.
11/1
3 Weeks out from contest, my body weight is at 230.8. Not the greatest session today, but it was pretty good.
12" Log Press- 170x3x10. Bryce gave me a tip right before the third set, so it was much easier than the first two.
220# Log Clean for time- Conditioning I guess you could say, got it for 5 reps. Good thing the contest is only clean once and press away, otherwise I might be screwed.
Skull Crushers- 3x6
Chins- 3xFail
12" Log Press- 170x3x10. Bryce gave me a tip right before the third set, so it was much easier than the first two.
220# Log Clean for time- Conditioning I guess you could say, got it for 5 reps. Good thing the contest is only clean once and press away, otherwise I might be screwed.
Skull Crushers- 3x6
Chins- 3xFail
Subscribe to:
Posts (Atom)