Talo's training and video log

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/im...s/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/im...on_e_smile.gif

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.

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 :)

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.

Quote:

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Originally Posted by Talo

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.

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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 @!@

hows your knee doing?

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 ?

80% is better than 0 :)

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.