View Full Version : Talo's training and video log
Bench
8x3@180 ( fast )
4 board presses ( work up to a 3RM)
265x3
285x3
305x3
325x3
335x3
350x3
Chin ups 3x10
JM presses
bb curls
tiramisu
29-06-2010, 08:17 AM
What kind of bench did you end up buying?
Just something simple :)
http://www.luckis.ca/wecs.php?store=luck&action=display&target=YK+4223
tiramisu
29-06-2010, 10:21 AM
I've looked at that one. Waaay too soft. I've got a good flat bench I got on a few years ago and stack plates under one end when I want an incline.
I'd love to buy a nice incline bench but whenever I see the price tag I always chicken out.
I have the same problem with power racks. I'd kill to have a good rack with 1" hole spacing and band pegs but I'm way to cheap to pay for it.
THis is the power cage I grabbed . Cheapest one I could find with some good space between the holes (2") . I made my own band pegs by drilling some holes and using U-bolts. I can even add a lat attachment to it if I want to spend some extra $ but I don't think I will.
The plates I grapped from these guys were 0.69 .
http://www.luckis.ca/wecs.php?store=luck&action=display&target=TDS+C-92563-W
The bench is softer than I'm use to but then again it's not so hard on my traps :)
Box squat 16"
95x5
135x5
170x5
220x5
265x3
315x3
355x3
390x1
420x1
450x1
470 fail
470x1 good*
Rack pulls ( shins )
265x3
315x3
390x3
420x1
440x1
460x1
485x1
Abs
Squatted for almost 1hr . Tried to get my true 1RM on the box. I am happy with this since last week 420 was hard. I know the 16" box is just a bit above par ( looking at the mirror ) but then again it looks very close. Looking back a year ago I was at 530 .
Stopped and had some dinner ( the benifit and down fall of having a home gym ) then came back and did some rack presses . Trying to get my 1RM . This would have been over 500 if I wasn't so ****ed from squatting.
All in all it was a good session. With one month to go I'm get back on track!
Night weight = 238 . I will be close to 230 by the time I wake up. Not sure if I want to get to 220 or stay where I am now.
tiramisu
01-07-2010, 04:02 AM
Have you made a post on how your current program is constructed?
I'm assuming it's some variaton of westside conjugate method. I was scanning the Westside book of methods a couple of nights ago and considering studying it. The results I've had with a little speed work in my accessory lifts have seemed fairly miraculous. I'm pretty sure 5/3/1 can get me into the high 3's/4's/5's b/s/d raw range but I also fairly sure that once I get there I'm either going to have to put on a shit load of weight or get a lot smarter about my training to get much further.
I've got my next 5 weeks laid out .
Here is the basics
Week 1
Day 1 - Dynamic Bench
Day 2- Max Effort Squat/Deadlift
Day 3- Repetition Bench
Week 2
Day 1 - Dynamic Squat
Day 2 - Max Effort Bench
Day 3 - Repetition Squat/DL
Repeat
With the 3 day a week style I will have great recovery. Nothing is in stone so I worked out the last two days and now I will take the next two off . That session yesterday really knocked me out. Knees feel like they are on fire today. Then again if I feel real good I may get 4 days in a week , but as long as I do the 3 I will be in good shape.
Morning weight is 232lbs. ****ing eyes hurt too :)
SHOWTIME
03-07-2010, 10:20 PM
hello there
I will also be competing in the PL meet in Calgary. I am going to be in the 220 class as well.
Where do you live? I am from Edmonton.
Right on ! It should be a good meet. I'm about 2hrs NW of Edmonton ( whitecourt) .
SHOWTIME
04-07-2010, 03:59 PM
Right on ! It should be a good meet. I'm about 2hrs NW of Edmonton ( whitecourt) .
Cool, you will have an exciting drive.
Are you staying at the hotel on Friday? I will be.
I am hoping for 1300+ total it will be my first comp, how many have you competed in?
DE bench
8x3@170
3 board 1RM
220x3
265x2
315x1
345x1 fail
Shitty training . 3pm and going off only 1 shake. Been working in the backyard all day.
Chin ups
Band pushdowns.
Next time I will do 350 with food in me!!!
Cool, you will have an exciting drive.
Are you staying at the hotel on Friday? I will be.
I am hoping for 1300+ total it will be my first comp, how many have you competed in?
I've done one before, but that was with the GPC so I used gear . This is my first raw event.
Do you plan on going to the worlds in Oct ?
SHOWTIME
05-07-2010, 02:54 PM
I've done one before, but that was with the GPC so I used gear . This is my first raw event.
Do you plan on going to the worlds in Oct ?
I am not sure yet, I would love to but do not know if I will.
Are you?
What total are you going for? I really want at least 1279 so I can be class I, and maybe in a year or so move to master and one day hit elite.
I am hopinh there are some dudes that will lift crazy numbers. It is a 1 day event now weigh in on friday lift saturday.
Shortdave
05-07-2010, 03:27 PM
Man I wish I could be there to cheer you on big guy (stupid weddings). Everything comes together the day of the meet, you are gonna do great!
I am not sure yet, I would love to but do not know if I will.
Are you?
What total are you going for? I really want at least 1279 so I can be class I, and maybe in a year or so move to master and one day hit elite.
I am hopinh there are some dudes that will lift crazy numbers. It is a 1 day event now weigh in on friday lift saturday.
I think I am going to go to Worlds , as long as I qualify.
I am hoping to get a 1400 total , but that will be a big target ( 500,550,350)
Man I wish I could be there to cheer you on big guy (stupid weddings). Everything comes together the day of the meet, you are gonna do great!
Thanks man. Hopefully its a good event with lots of competition. Still not sure what weight class I'm going for - 110's or 100's .
Nice avatar ,pinky :)
July 5th
DE - Box Squat
8x2@ 265 - 30 sec rest between sets and fast speed . It called for 65% of my 1RM .
Roman Deadlifts
3x8 @ 265
Plate Swings with 25's ( instead of KB's)
3x12
Fallouts -3 sets-
Nothing special about this workout. It was quick and painless :)
Things are changing around from what I've had planned only because I go with what I feel for the day . Since I'm on nights and lucky to get 5hours sleep along with good meals I did a DE squat instead of a ME day.
tiramisu
06-07-2010, 09:45 PM
Why plate swings and fallouts?
SHOWTIME
09-07-2010, 12:18 AM
I think I am going to go to Worlds , as long as I qualify.
I am hoping to get a 1400 total , but that will be a big target ( 500,550,350)
What do you need to qualify? Class I or masters?
All you need to do as far as I've been told is make a total in this event.
SHOWTIME
09-07-2010, 02:46 PM
All you need to do as far as I've been told is make a total in this event.
ok, new 1st attempts 50kg :)
MRI today on my knee . I will find out in a week or so if I'm going to need surgury . If I do it wont be until early next year as it's not preventing me from training. I can squat 450+ but can walk for an hour without it bugging me .
tiramisu
10-07-2010, 02:24 AM
No luck with rehab or did you tear it?
This happened about 4 years ago in a ball tourni. Twisted the knee and it swelled up ( not right away , but eventually ) so I go the hospital and the Dr said it was fine he didn't think it tore or ripped . Although I'm not sure how he could tell . So it was sell rehab. I never went to anyone I just slowly got back into the gym ( after the crutches were gone) started off with leg presses and eventually I was able to squat. After about 8 months I was squatting over 300lbs and thought that I fixed it :) . Needless to say my squat kicks ass with no pain at all . But the jarring motion when running / playing squash or whatever even long walks will do it in. No swelling , but more like floating ( if on the knee cap ) or it will lock up a bit , the tendon on the backside of the knee . If I can find a picture I will show it so you have a better visual.
So that's a bit of history , lol. I thought I was going about it the right way and as far as strength goes the up and down it's great , but like I mentioned it's the walking part that does it in. I figure I should have them take an inside look to see if there is a tear and honestly I hope there is so they can go in and fix it.
tiramisu
10-07-2010, 03:49 AM
Hopefully it's just a bump of scar tissue rubbing against stuff that they can clean up. That you can squat heavy seems like a pretty good reason to feel positive about the problem.
Modern scope surgery is so cool. That they can fix these kinds of injuries rocks. Now if we could just convince GP's / Emergency room doctors to treat the injuries properly in the first place when the tears are still fresh and easy to fix.
Bench
95x10
135x8
170x5
200x3
265x1
295x1
315x1
Side lateriald
Banded facepulls
Bench sucks !!
tiramisu
12-07-2010, 06:56 PM
Tried reducing the warmup volume? I still need a lot to get my shoulders warmed up but 10/8/5 still seems a little high for a max effort day. ???
My shoulders were still tight while doing the 315 so I don't think it was too much, but I should have done some dynamic stretching before hand.
I should go back and take a look at Dave's warm-up plan . Something like
45x12
95x10
135x10
185x6
225x3
286x3
315x1
365x1
405x1
tiramisu
12-07-2010, 10:38 PM
I find dislocates with my mini-bands before benching help quite a bit without tiring anythig out. I tend not to do rotator specific stuff before lifting as I don't want to tire out what little rotator strength I have.
Sounds like a plan hook me up with a link to those. I've never tried them but I've got tons of mini's.
tiramisu
13-07-2010, 12:32 AM
These guys here ....
Dante's - HOW TO CURE SHOULDER PROBLEMS (Trust me this will do it 90% of the time)
http://www.intensemuscle.com/showthread.php?t=6997
Video
http://www.youtube.com/watch?v=33P5AI27eiU&NR=1
I find the band is better than the broomstick for me with my wonky shoulder. Gets it loosened up enough for no pain but not so much that it's wobbly pre-workout.
Thanks for the info
Seated GM's
95x5
135x5
170x5
200x3
250x3
265x3
315x3 ( belt )
Rack pulls
265x5
315x5
390x3
440x1
490x1
abs
With just over a week to go before the comp I'm looking to get in some good rest. I will train tonight and Wednesday. Then maybe one more early next week. I will be getting a nice deep massage on Wednesday before the date .
Really I'm not going to be getting any stronger with this last 10 days . So I will do one heavy bench and one heavy squat/deadlift to get a better idea of my numbers.
Reverse bands bench
170x5
170x5
230x5
265x5
315x5
390x3
410x1
430x1
440x1
Chin ups
20
Banded kick backs
3x50
Side raises
3x20
Last heavy squat day
good hip warm up and foaming for my lower back.
95x5
95x5
170x5
220x3
265x3
315x1
390x1
440x1 ( may have been high )
I was really hoping to hit 500 but I don't think it will happen.
I will start with 420 for my meet and play it from there.
High squats 8" travel
475x3
515x3
570x3
605x3
done.
One more heavy bench and deadlift session. Massage on Sunday , then 5 days off.
tiramisu
21-07-2010, 03:30 PM
I'm curious how do you warm up prior to competition? What's the right way to get ready for a 1RM?
I've only done one , but I didn't do anything special.
I start with some dynamic movements ( ankle rolls all the way to my neck )
get under the bar and squat.
Bar
+50
+90
all the way up to my starting 1 rep that will be done on the platform. My first attempt would be something that I can do for 3 reps. Second attempt will be something that I've done for 1 rep and the third will be a PR.
In the warmup room there is usually another 15+ guys so it's not rushed at all.
2 board press
95x8
135x5
170x5
200x3
220x3
265x1
295x1
315x1
325x1
335x1
345x1
Lots of rest inbetween sets
Seated reverse grip shoulder press
95x8
115x6
135x5
150x5
Banded tri work
Barbell curls
Yoga today. :)
I was all set to have a massage Sunday , but she cancelled . As long as I get one done by Wednesday I'll be alright.
great article :
http://articles.elitefts.com/articles/powerlifting-articles/tips-for-your-first-raw-powerlifting-meet/
I was going to do a deadlift session today , but i just couldn't get motovated :( . Lower back is still as hell . Foam rolling and stretching all night.
Just got back from Calgary .
Took 3rd in my weight class and 1st in my age group.
1251lbs total. I wanted 1300lbs but I missed my 450 squat. And I almost didn't get my bench ( little different form ) but got 303 on my last attempt.
520 deadlift . I should have went to 550 , next time I will start at 520 and hopefully get 600 :)
next meet is the world's in October.
MMASTAR
01-08-2010, 09:39 PM
Congrats bud!!
tiramisu
01-08-2010, 09:47 PM
Just got back from Calgary .
Took 3rd in my weight class and 1st in my age group.
1251lbs total. I wanted 1300lbs but I missed my 450 squat. And I almost didn't get my bench ( little different form ) but got 303 on my last attempt.
520 deadlift . I should have went to 550 , next time I will start at 520 and hopefully get 600 :)
next meet is the world's in October.
Not a bad starting number :)
I wish there werre more raw 3 lift competitions. I would definitely do one every 4-6 months locally if they had them. It would be super fun.
You didn't say what you weighed in at? .... I just did a fantasy total and best case scenario is about 1155 and likely case is about 1090. I'm nipping at your heels.
Thanks.
I came in at 232 (105kg) right in the middle of the 110kg class.
If I did the cut that I was thinking about doing ( to 100kg ) I would have won my class. I went up against some big boys.
I will drop to 100kg for the next one.
a few pictures : No video of the weekend.
tiramisu
04-08-2010, 04:27 PM
Those are some seriously pretty weights.
vytis
04-08-2010, 10:12 PM
Great showing Talo. Class win next time...;)
Thanks.
Last night I had a good massage. My lower back is killing me so I needed some work done. She focused on the back , but moved to the quads and hips because she figured that could be so it it's putting the pressure on my pelvis and lower back. Another one next week.
Had to take a few robaxisals before bed and that helped.
New program all written out for the next 4 weeks , which I will start on Monday as I want to give some time to heal up.
Also I read an amazing book last night called the art and science of making weight by Alwyn Cosgrove and Nick J. Grantham. I thought I had this process down ( as I've done it a few times ) , but I've missed a few things and I realize that I didn't refuel as best ( or proper ) as I should have.
Plan is to go from 235/240 down to 218 in the last few weeks/days. My diet has been cleaned up , but it is more important to stay strong and hopefully get well over 1300lbs .
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2848
Week 1 starts Mondy - I'm actually iching to get at this :D
Squat 75% 315 80% 335 85% 360
Bench 75% 2355 80% 25085%265
Deadlift 75% 390 80% 41585% 445
Press 75%150 80% 16085% 165
All done for 5 reps.
Squatted for the first time today .
315x5
335x5
360x5
this was heavy. Hips are tight , took a while to warm up. I've got to treat every workout the same and I'm not doing that.
Wake up , eat , wait , train , eat ..... Repeat.
I'm too much in the habbit of not prepareing for the gym . Time to get serious !
Morning weight 233
Full nights rest and a full belly !!!
Bench:
235x5
250x5
265x5
incline bench
2x12@165 ( 55%)
banded tri extensions
behind the head plate extensions
worked on good meet form. I'm hopeing I can bring this number up. If in four weeks I don't feel like it's moving I will switch things around to become more agresive with the bench .
natenator
10-08-2010, 10:48 PM
Not a bad starting number :)
I wish there werre more raw 3 lift competitions. I would definitely do one every 4-6 months locally if they had them. It would be super fun.
You didn't say what you weighed in at? .... I just did a fantasy total and best case scenario is about 1155 and likely case is about 1090. I'm nipping at your heels.
except that Talo is clean...
natenator
10-08-2010, 10:49 PM
great lifting Talo!!!
tiramisu
10-08-2010, 11:27 PM
except that Talo is clean...
I had 2 showers today
macka
11-08-2010, 08:01 AM
good work Talo
Shortdave
11-08-2010, 11:06 AM
Awesome job man! I wish I could have been there to cheer you on!
Thanks men. Hopeing to add 100lbs to that total for the world's.
Walked 18 holes today in the heat . That's the cardio I like :)
Squats
335x3
360x3
380x3(2)
good mornings
3x10@205
After last weeks session I opt out of the dead and press because I was still sore. Squats last week I couldn't make my numbers ( just stiff ) .
So today I started over with squats , but moved to week two. Coming off night shift I worked out before going to bed and it felt great. ****ing strong today ! Hit 380 for 5 when last week 360 for 3 was hard ???
I've been eating and sleeping well. Tomorrow is bench so I will see if I'm recovered .
My lower back still feels like it's compressed. Hurts most days , but I just work through it with some robaxol ( this could be a stable on meet day :) )
tiramisu
16-08-2010, 03:14 PM
380 for 5 puts you in the 440's if you can put it all together.
Have you thought about what you'll be shooting for in competition?
.... Don't go hurting yourself before game day.
I know I can do 450 and I'm shooting for 470 , but everything has to be perfect that day.
I'm using 420lbs right now as my 1rm which is a bit lower than my true max ( in that last comp. Got 197.5 (434)and missed 208kg(458) the results just got posted .
So if I stick with what I have written out. Should be able to start off with 440 and hopefully end with the 470+ .
I will be doing things a bit different for this meet. For one I am dropping weight class to the 100kg but that will be done on the last week.
tiramisu
16-08-2010, 04:32 PM
Don't forget some video this time round :)
You bet.
Just did a few passes with my sled ( T style :) ) with an 80lb plate in the tire.
I feel like an out of shape fat ass !!
5 passes ( so far ) with the tire sled 3 front , 2 backwards.
Added 105lbs to the inside . This was done on gravel so it picked up a bit of weight along the way.
Hamstrings are still tight from yesterday.
Bench
250x3
265x3
280x3(1)
held for 2 secs at bottom ( just below nipples ) this is alot harder than the usual tounch n go and I will say this is a big reason for the two fails at the meet.
BB curls
skull crushers
banded face pulls
Felt weak today .
Today was assesory work.
Mainly bands -
Triceps ( extensions )
face pulls
good mornings
pull Sparta
sled dragging - first day in a few that the smoke outside ( from the B.C fires ) wasn't that bad. It's been to thick and hard to breath . I can only imagin what they are going through.
Took a break from my busy day and went sledding down on a lease. It's getting easier , but still hurts the lungs !
Going to try and do some squatting tonight - Speed squats if I'm tired and Max effort if I'm not.
I'm focusing on the bench and the squat. Leaving the press and deadlifting out of my training for now. Louie says you can still build a strong deadlift without deadlifting , so that's what I'm shooting for.
Squat
315x5
360x3
400x1(1) 3/4 of the way up was a stall on the second one. Coming out of the hole I was already thing about doing a third.
Next week for deload I am going to work on speed 55% and bands.
Good mornings
265x30
I'm getting great recovery but I may need to find a happy medium . Sled drag a bit more or one extra workout.
Bench
235x5
265x3
300x1(1)
Bent over rows (30)
JM presses (30)
Side/front raises (50)
This is coming off a party weekend , way to much to drink . Since I'm not use to drinking anything !!
Still put up 300 for 2.5 and on meet day it took ke 3 attempts to get 303???
Just got back from the dr .
Free test is at 54 ( range from 30-130) low side of normal , perfect in his eyes.
Another thing is that my acl is torn so I will be looking into surgery . The best part is that I had the MRI in July and they never even called me to tell me this , I had to go in to the clinic and see him on the day he was a walk in guy.
I am finished with small town clinics and I will be writting a letter once I find out where to send it.
tiramisu
30-08-2010, 06:18 PM
Dont wait too long with the tear. Things shrink and then it get's way tougher for the surgeon to do a good job.
It's already been 4 years.
tiramisu
30-08-2010, 06:55 PM
It's already been 4 years.
****, buggery.... I'll cross my fingers for you.
Deadlift day ( first one since my comp)
Warmup to :
315x3
365x2
405x1
455x1
500x1
Tried the hook grip until I hit 500 then did reverse grip
Front squats
High rep
205x30
Bench with bands
10x3 @ 205 plus blue bands ( aprox 75-100lbs added tension on the top per band )
Nice quick workout. Using the bands really helps with lockout strength as it's aprox 400 at the top and about 250 on bottom.
Last Deload day
Squats
255x2
295x2(8 sets)
All Done with blue bands.
Went in and did 35 mins on the treadmill up hill .
Then spent about 25 min foam rolling and stretching ( something that I have been lacking as of late , but will make it a habit to get into that shit whole gym twice a week )
Sled dragging , ****ers !
tiramisu
06-09-2010, 07:37 PM
How many ****ers?
2 of them , 8 and 9 years old . Lol !
Bench
245x5
265x5
280x5
Inlcine bench
3x12@165
Db curls
Rushed ths , ate and help family move sme shit ( fridges and stoves )
20 min cardio - walking up hill
30 min foam and stretching ( mostly quads ) . Took a small medi ball to my shoulder for a good 5 min.
Eveything hurt like hell , repeat tomorrow unless it stops raining then I'll go walk 18 holes :)
5am cardio and foam rolling.
weight is higher than usual at 240 . Need to get this in check so it's not so hard or taxing to drop for weigh ins.
Thought I would post this up . Me about 5 years ago. THe only show I did before moving on to power lifting.
Squat
335x5
360x5
380x5
Early morning . Right hip is tight !
I'm going to try and do some extras at work today ( lunges and high rep GM's with a bit of abs )
20 min cardio and 20 min of foam rolling ( glutes , hams , quads ) Really starting to loosen up a lot in the quads. I also took a small medi ball to my left shoulder . This is starting to hurt alot less :)
Finished with a quick tricep / bicep workout with some hanging leg raises for grip and abs.
10 min walk this morning.
Did a quick workout on my lower back , hams and glutes. My lower back had a killer pump once I was done with these two exercises. It's been so long since I've hit it this way.
Pull throughs
GH raises with 45lb plate
Did some chin ups also
Weight was 242 / 110kg - Need to drop one full weight class in two weeks :)
All planned out and ready to go !!
Benching tonight .
Quick bench
265x3
280x3
295x3
Perfect form for the meet - feet flat , small arch , touch just below nipples and head flat on bench.
Squats
360x3
380x3
405x4
Down to 241 ( night weight )
Bench
245x5
280x3
315x2
Bent over rows
Bb curls
Tri extensions
Night weight at 239.8lbs - finally back under 240;)
Vegas is booked !!
Squat
360x5
385x3
420x1
440x1
450x1
450 will be my second lift off at the meet.
One more session which will be deadlifts then a week of rest or possibly a session for assistant exercises.
Squat - 425
Bench - 300
Deadlift - 500
THese will be my starting numbers for the meet in Vegas. Hopefully all goes well and I end up with a 1325-1350 total.
Weight is still around 240 +-
http://showandgotraining.com/simple-squat-fixes.html (http://showandgotraining.com/simple-squat-fixes.html)
This is helping my hips losen up forsure.
CADILLAC
22-09-2010, 11:30 AM
Hey,
Just wanted to post up a congrats on this log. Numbers are looking great. Keep up the good work!
Last workout today .
Lunges 2x15
Pull throughs 2x15
GH raises 2x10
Dips 2x15
Static holds.
Thought about doing heavy deads , but thought against it :)
Weighed in at 220.2 . Just made the cut and it was hell !
Back up to 237 now and off to bed.
It was a great meet . Pr's in every event and one lift away from a perfect 9 4 9 .
Squat 210
Bench 152.2
Dead lift 240
602.2 total . I went for 247.7 on my third attempt with the dead* and missed* . I got to gready and made to big of a jump after a long day i was getting drained . I Should have did 243-5 and got a perfect score. :) oh well still Pr's !
My total pounds was 1325 and this is up about 75lbs from Calgary in a lighter weight class.
Took first place for my age group and third place for my weight class. I'm not sure on the final totals but John ( from This site ) took second and I think we had the same total , but he weighed in 3 pounds lighter .
There where 10 guys in the 220's so it was still a good placing and a personal best for myself.
O-Train
04-10-2010, 09:54 PM
Congrats! How do the Wilks numbers compare from the last meet at a lighter bodyweight to this one? Just curious.
69challenger
04-10-2010, 09:57 PM
Congrats Talo:)
Congrats! How do the Wilks numbers compare from the last meet at a lighter bodyweight to this one? Just curious.
Last meet I totaled 1250 . I lifted more at a lower class , but after rehydrating I was the same weight or heavier :)
Thanks 69.
So now my training is done for a while. I will be having knee surgery sometime soon ( hopefully ) so my main focus is rehab ! My lower back is messed up right now so this is my number 1 that needs to be fixed.
Once I'm 100% I will be shooting for a 1400lb total for next years worlds.
I will be trying to keep my bw down to 230 or so because 20+ lbs is a bitch to drop :)
tiramisu
09-10-2010, 02:22 PM
Good luck w/ the surgery and rehab. With a little luck you'll be 100% by spring.
It's harder getting back into it than I thought.
Slowly bringing cardio back in and getting my eating habits in check again. Squatting for the first time tomorrow.
First workout was an easy one . I am unable to squat right now due to my messed up knee and lower back so just a quick upper workout.
Bench
Incline Flyes
Pulldowns
Chin ups
tricep extensions
DB curls
Quick and painless. Hopefully I will hit something heavy soon .
Went into the Dr. the other day. No new news for my surgery which sucks , but it's in the system. I am also waiting on a phone call to book a CT for my back. Hopefully nothing serious there , but better safe than sorry.
Did a full body workout today
Lunges
Seated GM's
Pulldowns
Rows
Dips
BB curls
standing over head tri extensions
reverse bench
CT came back.
3 bulged discs and a compressed nerve.
I need to go get another scan done ( more in depth ) because they found some lymph noids that don't look right and they need to see them better. Hoping for the best !
Doesn't look like I will be squatting or deadlifting for a long time. Physio will start in the New Year.
damn dude, sorry to hear...hopefully recovery will go smoothly and you'll be back better then ever
tiramisu
22-12-2010, 02:35 PM
I'm annoyed. I was hoping to catch up with you and instead you go and break on me. Get yourself healed up. I've been skipping workouts for so long that I'm still behind.
I'm going to find it hard to quit , but if I have to I have to....
There is always the bench !!
Mapped out my New Year Bench workout plan found here : http://iron.forum0.net/t19-official-smolov-jr-bench-deadlift-thread-w-information-amp
Week 1
Mon 6x6 70% 220lbs assesory work ( triceps and back)
Wed 7x5 75% 235lbs assessorry work ( shoulders and abs)
Fri 8x4 80% 250lbs assessory work ( triceps and back)
Sat 10x3 85% 265lbs assessorry work ( shoulders and abs)
Weeks to follow I will add 10lbs to each set. 4th week will be a deload week and continue on after that :)
Assessory work will change on a daily and until I see how I react to this program I will keep it basic. The first few cycles should be easy, but it's still alot of benching.
The percent is based on my 1RM - I would use the comp raw max at 340 , but since I haven't trained in awhile I'm using 315lbs. So it should take about 12 weeks to start to see any real gains in the bench, but I've got until July to make some big improvements.
I also ordered the sling shot today and I'm going to go and pick up a cambered bar after the New Year instead of an SSB since I wont be squatting .
JacktheThriller
30-12-2010, 07:24 PM
wow that sucks ass about you back how do you think that happened, from years of lifting or what?
Heavy squats and bad genetics.
JacktheThriller
01-01-2011, 04:42 PM
shitty man have a good new years
Quick 2 min walk.
Foam roll ( shoulder & back )
Flat bench ( ****ing smith machine )
3 Warm up sets
Working sets
6x6@220 ( 2 plates plus 15 since it's a smith machine )
90 sec in between sets
Still unsure how much weight difference there is with this machine. No bar weight ? Should I put the 35lbs of weight that the bar would be and add that with plates ?
Assessory :
Tricep - db cross face
Back - bent over rows
Shoulders - front plate raise
bcaamuscle
03-01-2011, 07:11 PM
****in smith machine for real, I got pinned under that before when I first started, missed the first hook, bounced off the second one and got stuck! Haven't used it since lol
Shit!
I won't be using it for much longer ( maybe a week or two ) . I tore everything out of my basement to get it finished.
Came in again this morning instead of Wednesday . Chest is sore , but not too bad. I think doing two in a row then 2 off might be better.
Warmed up to
7x5@235 - this time I counted the bar in with the weight. It doesn't say anywhere on this piece of shit if it's counterd or not.
Upright rows - 3x12 @ 70lbs
First week of the Smolov jr done and started the Second week today.
I increased the weight by 5lbs , but after doing the math I will take that up to 10lbs for the rest of the week and by week 8 i will be back to smaller incriments.
Numbers are nothing to brag about :)
LIVEHARD
19-01-2011, 07:29 PM
Thanks for your input !!! keep up the good work
:yeah
Thanks.
Adding a few things to my little gym :)
Held off on benching the rest of the week. Going to get my shoulder worked on before it gets busted up.
Here's a little winter workout i did today
http://www.youtube.com/watch?v=pGhQmkHtHzE
faller
23-01-2011, 07:57 PM
Nice workout! Looks like you have more than your share of snow!
We got dumped are for just over a week straight. Plus 5 today and plus 10 on Friday . It's going to be a sloppy end to the month .
Got worked on hard yesterday ( massage and Chiro ) .
Today's workout - light bench
6x6@240
Banded tri's
Push ups with the sling shot !
Sling shot push ups
http://www.youtube.com/watch?v=F3t8EKE2N6Q
This is what I've been doing for the past 2 weeks. So far it's great. Minimal pain in my shoulders while the bench is feeling great.
5 week MESO CYCLE
Day 1
Warm-up
105x10
160x10
205x8
Train
235x5
265x3
235x5
265x3
235x5
265x3
DAY 2
Warm-Up
105x10
160x10
205x8
Train
3x5@250
3x8-10@220
Following up by a 2 week micro cycle
Micro Cycle (2 weeks)
Day 1
105x10
155x10
205x8
260x5
285x3
260x5
285x3
260x5
285x3
Day 2
4x6@245
Only time will tell , but I have a good feeling I will be increasing my bench while saving my shoulders :)
bcaamuscle
12-02-2011, 08:41 PM
Keep on the good work! wtf is that thing? hangs you upside down?
Lol. Yeah . It's to help decompress my discs :)
My back feels 90% better , but my last CT scan still shows big issues and I need more tests. I am going to build some deadlifting blocks this week and bring them back into my training as I need to get a stronger core :)
3rd week of this bench program done - Shoulders are feeling great !
I did add in another day ( Sunday's )one week will be dynamic / speed day and one week will be Lock Outs / board presses .
Today I managed a 4 board with 410lbs . In two weeks I will do three board , and so on.
I am liking the program , lots of rest and with the new day added in it gives me a chance to use the boards, chains and bands once a week.
Still shooting for a 400 bench for July.
All finished the bench program.
Max bench was taken today and hit 350lbs with a nice pause. I went for 360 and failed.
My bench was at 335 in October at the meet and I didn't start lifting again until Feb . So with a long break I thought I would lower my 1RM to 315 and that's what this program was based off of.
Now I am going to run this program for another 8 weeks using 350 as my max to see if I can hit a 1RM of 375 at the end of it.
So using my old 1RM this is a 15lb PR with good form, belt and wrist wraps.
Body weight is still around 235-240.
P90X is what I've been using for cardio / GPP and it's great ! My flexibility was / is shit but getting better and so is my stamina . Which I believe will help my lifts.
Still not squatting or deadlifting.
Thorgrim
26-03-2011, 02:07 PM
Sucks that you have have back issues. I am dealing with some myself. Not sure which discs are giving you the trouble but one stretch that has helped me a lot was this one:
http://www.youtube.com/watch?v=aU7abgOefu8&feature=related
Seems too simple but it works for me. Also icing for 15-20 minutes has been helpful.
Thanks man. I'll give it a shot.
It's my lower 3 . I've been doing P90X ( not the weights ) and that is helping a lot with my flex.
My shoulders been acting up again ( reoccurring issue ) so I use the sling shot for my last bench workout. I may keep this in for another week as it really helps keep the shoulders tight and close to the body.
Went to the surgeon today. Booked surgery for 3-6 months and another MRI will be done in a dew weeks.
Also squatted for the first time in almost 6 months. Didn't want to over do it . Used the SSB and hit 120kg plus the bar ( aprox 25-30 kg ) for 3x5 and this felt great . No issues with my back ! ( about 330- should be able to get that back up to 400 very soon !! )
Benched - 145kg 3x5 and 100kg 3x10. Right shoulder is feeling tight - **** me , if it ain't one thing it's another !!
I must say the gym at the University kicks ass- about 6 ER racks , prowler, 2 cages, 3 DL platforms, GHR's , chains, bands, kettle bells and just about every bar you can think of. I will def be going back to this place.
Weight is now 110kg (242lbs)
I thought my back would be a bit sore today after that small squat session. No pain at all and it actually feels better. I'm going to pick up an SSB soon !! Until then I will add in squats once a week with a moderate load.
First serious squat session in 6 months and I put up 400 x 5 no problem. Now I can feel my lower back pump coming on so foam rolling is the cure for that. I'm not going to rush this I just like to see where I'm at with strength loss.
I'm also on a keto diet and this was done about 4 hours after my refeed. At first I was tired, but I started to get pumped up when the weight felt light. I did wrap my knees (not tight) to help prevent soreness more than to get weight out of it. I find it hard to walk daily with my knee not getting sore, but squatting is OK
Rack Pulls - Just below knees.
Worked up to 485 x5
Lower back has a big pump right now so more foam rolling and some good stretching. I do not want to make this worst after all the rehabbing I've been doing to bring it back to some what normal.
Wide Grip pull ups
3x10
Curls and Shrugs http://www.silverbackpl.com/members/Smileys/default/smiley.gif
Abs - Need to really get my core stronger or my back will get worst.
Cardio is being done every day for one hour - A nice walk outside .
Squat Day
Managed to get my squat back over 500 :) with a 505 ( on a keto diet)- Belt and knee wraps . Wraps were not super tight as I am doing it more for knee protection than to get more pounds on this.
Video to come for a depth check - Looked good to me, but other eyes are welcome.
505
http://www.youtube.com/watch?v=U2T-IcwGU8E
Thorgrim
24-05-2011, 09:07 AM
Nice Squat! With the back issues and everything that is pretty damn impressive.
faller
24-05-2011, 10:31 AM
Picture perfect!! Nicely done talo!...... I'm jealous, lol.
Anbody saying that aint deep enough needs to get under the bar !!! Nicely done Talo !
Thanks, boys. This time next year I should be ready to do another meet and hopefully bang out 550 on the platform.
Bench tonight.
NOthing to brag about, nursing the shoulder so some light sets, medium rep , just getting the blood flowing and worked on some assessory work.
slick rick
25-05-2011, 09:09 AM
Great lift Talo.. your a strong mofo.
Thanks
Going to try Smolov . As long as my back stays healthy I should do ok. If it gives me any grief at all I will stop. Since I'm not competing until next year I don't want to push it , but if I can stay healthy then I should have a 600 lb squat by next july.
Today was 4x9@315
Using 450 as my max. Not doing full max because I don't want to burn out.
squat
5x7 @ 350 - not easy.
O-Train
03-06-2011, 06:51 PM
Did you skip the introduction cycle and go right to the base cycle? The Smolov squat routine looks crazy although if you can get through it the gains should be great.
You bet. Starting and staying with the base cycle.
I was chatting with another raw lifter that took his squat from 500 to 540 since October. He tried doing it from the beginning but it just broke him - It is a very taxing program so doing the 3 week base cycle on a 3 day instead of a 4 day should give me enough time to recovery and still make some good gains. Then re test my max on the 4th week.
My max in comp was 465 so I started off with 450 to play it safe. I wont be using knee wraps or briefs unless I have to . My knee did start to bug me today a bit , but nothing serious.
One big this I was told was to take a long break between sets ( 10-15 mins) He was even taking up to 30 min on the 10x3. I thought he was crazy until I started it and he is right you need the break. After each one today I felt light headed. Rested up and nailed everything. There is no way I would have been able to get 5x7 @ 350 without the rest.
Like anything only time will tell and just because it worked for him doesn’t mean it will work for me.
Another thing is he only did the squat - nothing else and all 3 of his lifts went up since the last meet. One thing that I'm doing and he isn’t right now is dieting, so I will see how that plays a roll in this whole thing.
O-Train
03-06-2011, 07:09 PM
From what I've read even though the guys are not doing deadlift it still goes up just as much as their squat (if not more). I'm not sure about the dieting part though. Another big emphasis made in the articles I read is that the guys doing Smolov were eating at least 4000Kcals/day and basically eating whatever they could and still losing some body fat. Although this was for the 13 week program so doing a 3x/wk base cycle will be different (but still really hard).
I'm assuming you're going to deload after max testing then re-calculate and repeat?
I will play it as it goes, but i will most likely do a deload.
If I think that my diet is getting in the way then I will stop the program. I'm not in a big rush to build big numbers because I know that come fall or early winter I will be having surgery and it will all stop anyways. But until then it's on !
So I messed up the other day with my numbers - I should have done 5x7@ 338 not 350 , oh well !
Today it was 7x5 @ 360 lbs - Not a bad session, getting closer to my rep range so that made things easier.
My back is feeling a bit tight - more foam rolling done after each set and for 10 min after training.
Also did some pull ups and static holds on the hang bar.
45 x 2 min cardio today ( one session done )
Today's squat
10x3 @ 380 - I ended up putting on my singles as my hips are getting a bit tight - I did do a bit of flexor pre training, but still.....
Not a ruff workout - I think the first two at lighter weight where harder than the last two with heavier but less reps.
Week 2 will start on Thursday or Friday.
Booked my second MRI June 14th - This is about 1 year after my first MRI for the samething. Crazy how long things take, but they did send my first request ( for surgery ) to a knee replacement specialist and that was not needed so that added about 6 months to my wait time.
Thank God for pushy nurses :)
Praetorian
08-06-2011, 05:16 PM
You can usually get in for an MRI within a week if you let the hospital know you are willing to come in off normal hours due to cancellations...happens all the time...ive never had to wait longer than a week.
P
I guess not here. I had my MRI done last year than about 9 months later I finally seen the surgeon , but I had to go through my work nurse and thanks to her it was done. Now he wanted me to drop some weight ( thanks to you I did :) ) and have another MRI because he thinks there may be more damage. The ACL is gone , but the MCL may be damaged we just don't know how bad.
Atleast I don't need an acl to squat. Im thinking I should be in by September or October and take 6 months to rehab and be lifting well enough to do nationals in July and worlds in October.
Dr said 8-12 months recovery, but I'm hoping I'm in decent enough shape to cut that down a bit.
Start week 2
Squat - 4x9 @335 - not bad. Took about 7 min inbetween sets. Nice and low with belt only.
Moved on to bench , biceps and triceps for a bit of extra work.
Introduced carbs back into my diet. Talking with Prae we figure 17 weeks is a long enough diet. Next time I will do the whole thing with him and not try to do half myself. It's nice to have someone checking in on you i lost about 6 pounds on my own and 17lbs with him :) My goal is to get stronger while holding a decent 230 and if I do get bigger it wont be in the gut :)
Squat today
5x7 @ 360 - Really didn't feel like doing this today - the weekend killed me ( and I'm paying for it now ) , but I slammed through it . Hip is still bugging me a bit so I put on my briefs.
Squat 5x5 @ 380 . This should have been 7 x 5 but time was the factor here.
Each set was about 2 mins apart , I was soaked after this.
Squat day -
10x3 @ 405 -
Fine with this - hip is buggy still http://www.silverbackpl.com/members/Smileys/default/smiley.gif briefs worn. It will be nice to have a break after next week to give my body a break. Surprisingly this is kicking the shit out of me, but I do feel stronger every workout
Thought I would bench today and test out the shoulder.
45x10
45x10
135x8
185x5
225x5
275x3
315x3
315x3
315x3
This is a lot heavier than it was a few months ago. But that's the story of my life ( with training ) get strong, get injured, try to get strong again....
Did some Chin ups - Been lacking in these so I want to put them back in.
Behind the head ticep extensions
Curls
Sit ups
Cheat meal tonight was a burger and chips with some ice cream. Weight is holding at 230 , but prob around 235 tonight :)
Took a week off everything . Went to Saskatoon and had some fun without thinking about diet or training.
Thought I would test my 1RM - 100% RAW
Squat -
445x1
500x1
515x1
530x1
Will be doing lots of foam rolling the rest of the week ( hip is still bothering me). Maybe one more squat session and a bench session , then on Monday I will restart the Smolov using my new max ( 90% of my new max )
I will also use single briefs in my training from now on except come max attempts to help save my hip.
video coming :)
http://www.youtube.com/watch?v=jWDZ8XfNYj0....
:a+:a+
Nice one !!! Wouldnt know your hips bothering you at all by that !
Bench
Worked up to 300lbs - I really didn't want to push my shoulder so I jumped back down to 225 and did 10's .
Flyes
Chin ups
Tricep extensions
Curls
Nothing crazy - I really need to fix my shoulder http://www.silverbackpl.com/members/Smileys/default/cheesy.gif
Smolov round 2
500 max*
Week 1 - day 1
4x9@350
Calves
Traps
Hips feel great now. Took atleast two weeks off from squatting. 350 went up fine, lots of reps though and that beat the shit out me again !!
Did some lock outs - 2 pins lower than bar.
495x5
545x5
605x1
635x3
Felt great to have that on my back !!!
Squat - Week 1 , Day 2 - MescoCycle #2
5x7 @ 375 -
Chins 15
Leg Ups and Plankes http://www.silverbackpl.com/members/Smileys/default/smiley.gif
Went for an hour walk first thing in the am with Tam. THis is something that has been put on the back burner for the past 2-3 weeks ( all the rain hasn't helped much either ) but it will be brought back http://www.silverbackpl.com/members/Smileys/default/smiley.gif
Did some deadlifts today ( did them last week also , but wasn't happy with results )
Worked up to a 1RM of 545 - My dead has to be the worst lift of all three and is taking the longest to climb.
Just read a small text article between Mark Bell and Ed Coan -
MB: Great one , what's the best fix for people who are slow off the floor in the pull?
ED: Stay tight and learn how to drive with your legs
MB: OK,that's how you pulled freakin' 901lbs at 220 ?
ED: YES!
MB: What are some good exercises to keep you tight or to train that tightness?
ED: Pause squats in the hole, high bar squats, standing on a block during deadlifts
I will be adding pause squats and block or rack pulls to my routine - I do high squats now - :)
Smolov MescoCycle 2
Week 1 day 3
Squat
7x5 @ 400
Went up nice.
Video of my 3rd set
http://www.youtube.com/watch?v=BL0y2ARJXNQ
Seated Shoulder Press
Worked up to 3x3 @ 190
Front Raises
Chin's BW x 15,12,10
Close grip Bench Press ( tricep focus high rep)
5x25 @ 145
slick rick
18-07-2011, 12:46 AM
I subscribed to your Youtube channel.. strong lifts talo... good work bro.
Thanks man I appreciate that.
was watchin that squat vid.....nice ass ;)
Smolov mescocylce 2
Week 1 day 4
10x3@425
Aprox 7 min between sets.
razorsedge
22-07-2011, 10:30 AM
Love when u post vids...nice work
Thanks. I find the videos help big time since i'm training alone it's my only tell tail for depth and form.
Today I had pre surgery physical and everything checked out. Weight was 102kg and that's down 8kg since my last visit with the surgeon in April.
Mesco Cycle 2
Week 2 day 1
Squat 4x9 @ 370lbs
I hate doing higher ( for me ) rep squats , but it's working . I'm liking this program. I just find that I need to take a few extra days off after each week. I'm hoping to train tomorrow also ( back to back squat may not be the best ) because I'm taking the weekend off to go down to Calgary for Nationals.
BW - 102kgs
O-Train
27-07-2011, 09:18 PM
I hate high rep squats too. I was okay with them when I used a high bar but anything over 5 reps with a low bar placement destroys my wrists. Partially because of my narrow hand grip and partially because I have the bone structure of a teenage girl lol.
How is your back holding up with all the squatting?
My back is surprisingly holding up nice ( knock on wood ) . Even though I am squatting 3-4 times a week I am still giving myself lots of rest - I took some extra days off from the end of week 1 to transfer back to the second week and that seems to be working nice. Today I feel great and will do another squat session then take the weekend off and come back strong on Monday.
ironwill
28-07-2011, 11:01 AM
Good work, when is your surgery...
Morning Training
MescoCycle 2 - Week 2 day 2
Squat 5x7@395 .
Lower back ( left side ) is feeling this one. Foam rolled pre and post workout and if I'm feeling up to it I will get in a bench session this afternoon after some good food.
Good work, when is your surgery...
Don't have an exact date yet , but it will be in October . I tried to hold off until all the guys took their holidays at work so we wouldn't be short handed.
Afternoon training
Close Grip Bench – Not too heavy as my shoulder can’t handle it.
135x10
135x10
185x8
225x5
275x3,3,3
Chin ups
Tricep and bicep work
Push ups
Mesco Cycle Week 2 day 3
7 sets of 5 @ 420lbs
This was hard ! Took the weekend off training and had some fun in Calgary :) My back is stiff so I'm not sure if I'm going to try the 10x3 tomorrow.
Tonight’s training was upper body
Been way too long , just trying to get a good pump and burn and maybe wake up sore http://www.silverbackpl.com/forum/images/smilies/icon_mrgreen.gif
Flat bench
Bar x 10
135 x 10
185x 8
225x20
225x20
225x20
225x20
DB Fly’s
3x8 @ 60
Bent Over Rows
3x10@ 225
Crow Rows
3x30 @ 50
Chin Ups
BW 3x12
Shrugs
3x20 @ 275
Upright Rows
2x15 @ 135
Added 5-HTP to my supplement stack trying to balance things out a bit.
Yohimbe for some energy ( don't take to much of this shit as it's very strong )
Squat big tomorrow
Done with the Smolov program as it's just to taxing on my lower back. I never got to finish the second mesocycle or test out my max rep , but I do know it's gone up. Who knows maybe I'll do something within the next 6 weeks and get a nice solid number.
Close Grip Bench Press ( suicied grip , Index finger 1/2" away from smooth area )
135 x 10
135 x 10
185 x 8
185 x 8
225 x 8
225 x 8
Skull Crushers
135 x 3 x 8
Curls ( Sore right elbow )
135 x 3 x 8
Push ups
3x15
Chin Ups
3x8
Crunches.
Starting to bring cardio back into the mix. I haven't weighted myself lately , but after a few weeks of not lifting ( maybe once a week ) and being on holidays not eating very well and enjoying summer a bit too much , cardio will be just walking but done 3 times a week.
Shoulder / Bicep
20 minute warm up / dynamic stretches and rolling - Hamstrings and lower back are extremly tight http://www.canadabodybuilding.com/images/smilies/icon_mad.gif
Seated Presses
bar x 10
95 x 10 x 2
135 x 8 x 2
Banded Pull aparts - Right side ( AC joint ) can not handle any weight.
Front Raises ( with curl bar )
45x10x2
55x10x2
Curls
65 x 12 x 3 ( inside elbow pain , need to keep the weight low )
Shrugs with static holds
225x10
wanted to do some gippers but i left them at home.
Night time weight 235 - Morning Weight is 230 -
I'm going to try and get back into see the accupunturest soon to fix this shoulder and possibly a few deep tissues for my back.
Suggestion is to do all these without stopping then rest 60-90 sec between sets. Total is 4 sets.
Deadlift - 135 x 6 reps
Romanian Deadlift - 135 x 6 reps
Bent over rows - 135 x 6 reps
Power clean - 135 x 6 reps
Front squat - 135 x 6 reps
Push press - 135 x 6 reps
Back squat - 135 x 6 reps
Good morning - 135 x 6 reps
Could not do it all in one session , took small 10 sec breaks between RD and BOR , FS and PP, BS and GM.
Also waited a lot longer than then 60-90 seconds. It took me over 2 minutes to catch my breath. Waited 5 min betwen sets.
This is going to be ruff , but I'm focued on improving rest times. God I could only imagine how shitty I would feel if I smoked http://www.canadabodybuilding.com/images/smilies/icon_e_smile.gif
Thorgrim
04-09-2011, 06:55 PM
I pretty much only do complexes for cardio now. For my goals anything else is just a waste of time.
One of my favorites is the Randy Couture super set. You can google it but it is.
Upright row x8
bent row x8
overhead press x8
Good morning x8
Split squat x8 (both sides)
Squat + Push Press x 8
Deadlift x8
I have recently modified the above and made it longer and harder. Even one set is sufficient to boost cardio and recovery ability.
Where did you get that complex from? Not sure I like the order of exercises in it. If you are using that much weight I would think that the more technically difficult and ballistic exercises like the power clean and push press should be done first so you don't injure yourself as you tire. Then maybe the ones that are most taxing for that weight like bent rows, then get into the other stuff. Also 4 sets seems like a lot. I usually add 1-2 sets on the end of a normal workout and it works good.
Just a suggestion as am not sure what you are using the complex for.
Thorgrim
04-09-2011, 07:05 PM
Looking at the complex again it would appear they ordered the exercises that way for the smoothest transition from one exercise to the next which in one way is good. I would at least do the Bent rows first when you are fresh. It won't mess with the exercise transitions at all.
I've just been doing it as is and it seems to work nice . It's not an easy program.
Done 3 of these , but the weight has dropped to 95lbs so that I could cut the wait time down. Able to go throught 100% , but still taking about a 2-3 min break between sets.
Going to start doing a small bench program found in one of my efts books.2 days a week switching between ME, DE, and Repetition .
Today worked up to 365 x 1 with sling shot ( did 275 without ) - I'm weaker and my arms have gone done ( more forearm ) in size.
Followed up with dumbbell kick backs , dumbbell curls and chin ups .
I will be switching up my ME exercises more than anything else, using bands , chains , boards , etc...
Felt good to be in The gym again , but my elbow is hurting still ( golf elbow ) .
It would be really nice to compete in June , but if I'm not back to squatting 500 or more by then I'm not going to bother.
Physio has started now ( 3 week mark ) but it's going to be a long and slow process. Range of motion is coming along , just need to make sure it's 100% before I add weight.
Still only working upper body - Doing a ME / DE / RE split for bench , adding is shoulders , back , biceps , tricpes for extra's.
Diet has been shit - Didn't mind the 20/4 , but going to switch it over to a 16/8 once all the christmas stuff is over with and I can manage a good system.
Tried max bench ( 3 rep range ) but that didn't work out to well. 315 felt like 405 so I didn't push it .
Diet has been off since coming off the 20/4 fast. Not that I didn't want to jump right into the 16/8 , but I thought **** it , it's christmas so eat whatever and whenever. Not the best idea , but oh well.
Anyways I am starting the 16/8 IF today and will try to keep it up for the month of January. Unsure how many cals I'm going to eat , but I will be recording everything I eat so that I can do some adjustments from there.
After todays workout at 11:15 I had my first meal ( still eating )
12 california rolls
plate of mix veg ( celery , carrots, broc and cal )
10 oz chicken - spiced up with buffalo dry spice
25g whey
This is all just a test to see how my body reacts to fasting with more calories and meals than the other 20/4 . Most likely I will end up going back to a keto in Feb as i know that works , but who knows :)
aznaro8
23-01-2012, 01:29 PM
Hey Talo have you ordered from Elitefts recently? Looking into ordering some bands, but was wondering if you still get dinged with the stupid custom charges at the door? Thanks.
No I haven't ordered from them in awhile. I beleive they still use ups so you will most likely get charge at the door as well as on their site.
I bought my bands from a Canadian company . I think they have two store : Calgary and Montreal . I will send you the link when I find it.
aznaro8
24-01-2012, 02:35 AM
No I haven't ordered from them in awhile. I beleive they still use ups so you will most likely get charge at the door as well as on their site.
I bought my bands from a Canadian company . I think they have two store : Calgary and Montreal . I will send you the link when I find it.
Thanks! I gave Westside a email and they said they "usually" will ship USPS for small items. So may try that out, but knowing my luck they'll ship it to me UPS.
Here is where I got mine
http://performance-training.ca/store/index.html
Need to try something different - My training needs a kick and this program just may be the one to do it.
Just finished up the first cycle of the 5/3/1 program for powerlifting. Numbers are low - squat and deadlift and starting to come back. There has been a few days were my knee gives me trouble so I do back off. The best thing with doing this program is that it gives me lots of room to slowly get those numbers up.
My goal is to be ready for June. Hopefully I can do the full powerlifting meet , but if not then it will be bench only.
Decided to do bench only in June as my knee is holding me back from getting full strength back on deads and squat .
One week I'll bench twice and the next week I'll do it three times along with squat/dead once a week. All based on 5/3/1 program.
Booking a deep tissue for early next week but doing SMR daily :) hoping to get to 400 by June and as long as I can keep my shoulders healthy I should be able to do it.
youll get it....ive been watching your #'s and you are killing it...
Trying :)
Monday bench week 1 day 2 cycle 3
3x220
3x250
6x280
Extra work : triceps , upper back , rear delts and cardio
foam rolling and stretches after each session - starting to roll daily.
Wednesday
Sumo Deadlift ( weak !)
3x265
3x305
3x345
first two were done double over hand , last was reverse grip.
I've switched to the sumo after my knee surgery, not as strong , but it feels much more comfortable.
Leg Press
7 x 3 plates per side
7x 5 plates
7 x 7 plates
DONE !
Bench Cycle 3
Bench Super Set with close grip pull downs
5x235
3x265
9x295
Skull Crushers
2x10x115lbs
DB curls
Morning weight is up 247 night weight hit 250lbs I sure do feel stronger , but i can also tell that my circulation is not as good as it is at 240 or even 230 - Right are goes numb quite easily. Oh well, I'm looking for a big bench so if that means putting on the pounds than that's what I will do.
Starting to get further away from the 220's though :)
damn you and your bench :) killin it bro!!!!
The key for me is to maintain healthy shoulders. Lots of rolling and stretching. Plus once I start waking up in the morning and I'm feeling shoulder pain I give them more attention.
If I can keep them healthy I should be close to 400 by June :)
Cycle 4 day 1
Messed up today with my numbers. I didn't change my max from last cycle. So I ended up doing a few extra sets with the sling shot to make up for it.
5x205
5x235
11x265 ( this should have been 275lbs)
These were SS with wide pull ups
Sling shot
315x5
375x1
Stopped
DB Flyes 3x10@55
Extensions
DB curls
Rear delts
Cycle 4 day 2
Bench
3x225
3x255
10x290
5x10@185
Kept it short no extra's just dropped the weight and benched.
With 8 weeks go go before the meet ( bench only ) I need to sit down and revamp my numbers. 400 would be nice but I'm going to train for 375 and see if I can get that :)
New bench numbers / 6 week program - not really new , I am just using 375 as my max in hopes I'll be there come June
Day 1 week 1
Warmup was nice and light some dynamic stretches and rolling - send the massage girl a message asking for one a week until the meet is over.
Working sets
5x220
5x255
8x290
I was in a rush so I did small amounts of extra work
High pull downs
Tricep extension
Bench Week 3 day 1
5x235
5x275
7x305
SS with close chins
Did some upper back work and rear delts
I think after this week , I'll do a short deload ( 4-5 days off ) in hopes I come back strong.
Weight 245 :) - Might be looking for P's help soon just to drop some belly - LOL @!@
Hey man. Yeah my knee is doing much better. There is still some pain on the side and back but all in all it's alright ( 80% ) my strength for squat and deads took a big hit so I've decided to drop them from the next meet an do bench only, hell I may have to drop that if I don't get any more judges to help with this meet.
Believe it or not it was my hamstring ( low ) that has taken the longest to recover. Once I was up and walking it seemed like I would pull or stretch it way to often. Maybe I rushed back who knows ?
I did not lift in this meet and I'm glad I didn't. Judging and organizing made for a busy enough day. However my wife did and now she is hooked. She did bench only and put up some great numbers. We will be training for the next one in November and hopefully i will be able to do full power.
A few world records and many national records were set which is always nice to see.
is november 100% raw or will there be geared classes as well?
100% raw.
Then next summer we are talking about having one in Kelowna.
id make it to kelowna for sure!
http://www.spartanrace.com/
Switching things up and doing this in June with my wife our sons.
Done with lifting heavy shit, time to get in shape :)
Been running and working on my endurance - 5 months to go and it's going to be close.
nice! im gettin tired of feeling beat up all the time too....lol
Spent the week trying to get my endurance up ! F'K :)
Treadmill x 3
Walked for 5 min ran for 5 min , walked for 2 min, ran two min and continued for 30 min.
Chin ups - Wide and narrow.
Push ups
Jumping Jacks
Skipping
25lb no bar squats
planks
Did those for a minute or two each. Winded and couldn't complete without multiple breaks.
My lower back has been killing me for about 4 weeks now. I chalked this up to being a lazy fat ass :) . So I've taken two days off the treadmil and focused on chin ups, stretches, pushups, foam rolling. Then today we found out that there is multiple people doing this race and one lady has a 6 KM course set up at her place which we will start using maybe next month.
Weight 240 goal 215.
i cant live without the rolling....im starting to use just plain old 4" pvc.....
Yeah I switched to the pvc in the summer.
Last few days
Lots of shovelling - 4-5 ft snow hills clearing from place to place - working up in the hills we get lots of snow and wind :)
Squats -
4x30 @ 135
Bench
4x40 @ 135
running / walking / jogging - treadmil incline.
faller
30-01-2013, 12:15 AM
Done with lifting heavy shit, time to get in shape :)
Whoa! Now thats a 360! Don't blame you one bit Talo, there just comes a point where enough is enough. I changed things up a couple years ago, i seldom go under 12 reps anymore and i rarely have any (new lol) nagging injuries anymore.
Good luck with the Spartanrace, i checked it out and that looks brutal!
Ha-Ha , yeah well I've done enough damage to my body over the years and I'm finding it very hard to come back from injuries. 2012 was a big recovery year with little workouts so I thought I'd fine some type of competition to get my ass back in the gym.
Cardio - ugh !
45 min HIIT.
Nothing wrong with high rep squats.Speedskaters are sometimes doing 150-300 reps.
Neat. Yeah I'm sure it would help del with the lactic acid build up :)
3.3 miles in 40 min today. First mile took 12 min.
Treadmill pace 3.5 - 6.5
Pull-ups ( to my chest ) 3x4
High steps - really felt the tightness in my left hamstring here. Booking acupuncture .
Push-ups 5 x 15
Weight 240
Cardio - 35 min tread mill. Hit 1 Min in 10 min
Some push-ups between running
Pull ups and pull downs after
Weight 238
Sunday rest , Monday squat :)
All week no weights. Taking advantage of the -10 to +5 weather and jogging outside.
Weight is down to 235.
youre really dropping the lbs at a good rate....whats your diet look like??
Funny you ask because I was just thinking about it and currently I don't have anything specific.
I'm finding myself not hungry as much so I"m eating much less, but drinking lots more water about 4.5L most days. Normal would be 2-3L. I'm waking up at 4:30 and usually eating by 8:00, but I'll drink 1.5 L of water and a large coffee with 2 cream to get some fats :) The solid food will change yesterday I ate 8 whole eggs with cheese a 6oz steak, Avocado, tomatoe, coconut oil,hummas and tostitos.Through in a few protein / coconut oil shakes and call it good.
Today is about 10oz chicken breast, corn nuts (very high carb), 6oz ground beef , a few coconut waters and I'll be good.I've been jogging each night around 8pm and then eat some carbs before bed. Wake up feeling good, but thirsty.I'm sure this will balance out and once it does I'll get something put together. Days that I'm not working this will be 100% deferent. I'll train twice a day and eat more.
One thing I'm trying is muscle ups - have you ever tried these ? I can't do it yet :)
my shoulder hurts just thinkin about muscle ups.......
I would be surprised if you could do a muscle up at your weight.Ring flyes?
i can do some of those ghetto chinup moves you see in them videos(playground showoff for my kids) but muscleups on rings = pain n suffering.......
The best I can do is to my chest, however I'm trying with no swinging motion to help me get up to the top - not saying that I could do that either.
215 should be a good weight.
night weight was 236
With the weight you guys carry I think bands would help,one foot in.
i might try this next time im in the gym......using a band like you say.....as long as my shoulder is feelin ok....lol
Same here.
Squats
4x20 @ 185
Deads
4x20 @185
ss
Bent over rows
4x10 @ 185 (4x10@185)
Wide Pull ups
3x5
push ups
sit ups
planks
Morning weight 232.6
Been walking daily for 45 min
4 more lbs this week! how are you feeling strength wise?? not too bad im guessing...thats a shitload of reps on the squats
I'm not really pushing the strength limits so the weights are still going up nice. 225 is light. I"m sure 405 would be a harder squat :) I might just test it out coming up on days off.
Ran 3 miles in 35 min. Did the first mile in 10 and walked the first minute. Still can't run straight to the end.
Finished with stretches, push-ups and pull ups.
Weight on Friday was 229 then on Sunday it was 231 after a fun weekend. :) ill get a true weight in the morning.
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