Journal of Pain-Round one

[Lord_Suston]

Upper Push+misc 5/28

Flat bench (135x5, 225x5)-warm-ups. 245x5, 250x5, 255x5, 260x5, 265x5-each set was very easy but I should have took more rest time.

Flat bench pause press. 195lbs 2x8-good speed and easy lockouts

Push press w/minis-115x5, 135x5, 155x5, 175x5, 185x5. These felt real tough with the bands, need more speed with the leg drive. On the 185 set I was talling midway and locking out with just my triceps .

Log Clean and press(65lbs Log)-155x3, 165x3, 175x3 singles, 185x2 singles, 205x2 singles. Lot of volume but clean form was solid and presses when I used leg drive were fast.

Incline Bench 2x8 with 195

Barbell Curl 45x8, 55x8, 65x8, 75x8-very easy

Good day all together, I think I will coming donw to train Fridays more often to work on the log

 

[b fold the truth]

Re: Upper Push+misc 5/28

Log Clean and press(65lbs Log)-155x3, 165x3, 175x3 singles, 185x2 singles, 205x2 singles. Lot of volume but clean form was solid and presses when I used leg drive were fast.

I took the low volume approach to get ready for St. Louis on the log for max. Didn't do so well, peaked too early doing this. I've been going higher volume since I got back...and my OHP is rising like crazy.

I think that this is the case on many exercise where technique is involved.

Try this next time for biceps:
Curls with the log. Don't be afraid to cheat a good bit and try to go from full elbow extension to top of the shoulders where the log would be pressed at. Fried my biceps doing these last week and I think that it will help my clean with the log AND the stones (and maybe the tire too).

B True

 

[Lord_Suston]

Good day overall

Squat w/buffalor bar: (135x5,225x5)=warm-ups. 315x5, 325x5, 335x5, 345x5, 355x5 all reps were done past parallel, higher volume last regiment but it felt real good

Box squat: 2x8 with 245-very easy. 315x5-felt pretty light, huge pr

Front squat 2252x8-didn't plan on doing these

GHR-purple band assistance: 3x10 done nice and slow

Events
Farmers: 185x200' turn at 100', 185x200' turn at 50', 185x100' straight-away. Real fast today and fried my grip by turning.

Yoke 490 2x100'-not a good day for me, upper back felt weak. I will lower the weight and work on a different scheme next time

Sled backwards 100'- 6plates, 7plates, 8plates, 6plates for speed. These were unbearable, going 50' ain't a problem but then you hit the wall right after, your legs shake you start blacking out and dry heaving. Good times

Harness pull: 2x200', 1x200'uphill-this sucked, couldn't even budge the SUV at first took about 2 min altogether, 1x150 real fast

I was so sore yesterday I could barely move untill noon, ate all day 2lbs of fish and 18 eggs with protein shake mixed in during the day. Body fat is way down as well from new diet and strength is going up.


CLint that info is duly noted

 

[Lord_Suston]

Military press (no back support) 115x5=warm-up, 160x5, 165x5, 170x5, 180x5. They fucking broke the chair I needed , my core was shaky as shit cause I was so fucking sore, but I got all those fucking reps.

Pause OHP-110lbs for 2x8-speed was good and form is getting much better.

1-Arm snatches-55lbs 3x5pulls with each arm

CG bench-185lbs for 3x8-easy

Pushdowns on LAT machine-45x10, 55x10, 65x10. nice and smooth today

Overhead ext on LAT machine-45x10, 55x10, 65x10. Really easy.

My traps are so sore they interfered with my pressing a lot, I will do cardio later today and try to strentch cause tomorrow is Back Day

 

[b fold the truth]

Sled backwards 100'- 6plates, 7plates, 8plates, 6plates for speed. These were unbearable, going 50' ain't a problem but then you hit the wall right after, your legs shake you start blacking out and dry heaving. Good times

Man...THAT is tough!!! I know all about the pale face, blacking out, and dry heaving. This is where I saw the Pale Horse on Sunday from doing the sled drag as the 3rd part of the sled drag medley...

B True

 

[WalkingBeast]

Man...THAT is tough!!! I know all about the pale face, blacking out, and dry heaving. This is where I saw the Pale Horse on Sunday from doing the sled drag as the 3rd part of the sled drag medley...

B True

Looking impressive as always brother!! I wish you the best in your competitions. Keep it up!!

 

[b fold the truth]

Suston: Curios if you had found any exercises which seemed to help the sled drag...besides sled dragging.

B True

 

[Lord_Suston]

Suston: Curios if you had found any exercises which seemed to help the sled drag...besides sled dragging.

B True

Actually I do, since I am lighter than most people the way I pull has to be a little different. It is a basic variation of cardio/sprints. All winter I couldn't drag a sled so I wondered what would help and I thought the main reason people can't finish the sled is not that they aren't strong enough but they just aren't conditioned for than many reps under that much weight. So I started doing sprints backwards 5x10m, 5x20m, and 5x30m with only 45-90sec of rest. MOst people can't handle this volume at first so I suggest drop the 5x20m. The most important thing is to make sure you bend over so your center of gravity is over your hips. The 5x10m help be expolsive as possible to get it started, the 5x30 helps you body get used to going 100' at fast as possibel and not be tired. Can do this uphill as well

Disclaimer the next excercise I hate I rarely do because the pain sucks, but it works. Run forward at 80-90% max intensity, full stop at a fixed point and sprint backwards. This will improve conditoning when tired and to make a full stop and explode backwards will creat some viscous strength.

 

[Lord_Suston]

7/2/04 Posterior chain

Today I decided to deadlift with no shoes on . It was akward at first but allowed me to sit back a little more and have a slightly better pulling leverage scheme. It was hot as shit in the gym today and this fucking Professor wouldn't let me turn on the fan cause he wanted his students to learn what it is like to train in the heat. Needless to say I turned it on when I started to deadlift heavy and he didn't seem to complain then .

Deadlift: (145x5, 235x5,325x5)-warm-ups. 375x4, 385x4, 395x4, 405x4, 415x4, all reps on each set was fast with a strong lockout-up 10lbs.

Seated Rows-120x8, 130x8, 140x8. Seemed very easy today for some reason, and all reps were done with slight pause when bar contacted abs-up 10lbs.

CG Pulldowns (underhand grip)-120x10, 130x10, 140x10. Full ROM, really working on scapular contraction on this one to minimize bicep involvement-up 10lbs.

Breathing squats: 220lbs 2 sets of 20reps, these always suck but endurance is way up (sled pulls IMO) and got through these-up15lbs, this means I have to go up in weight next week

Shrugs-205x12, 225x12, 245x12, 265x12-grip held nicely, using mixed grip and alternating hands per set.

All in all I feel real good, later I have to do some sprinting and calf work, most likely after 2-3 good meals. I weighed in at 193lbs and realized I am losing a lot of fat quickly on new diet. One thing that I did realize is that you don't need to know a different languae to understand the concept Freak, all you need to really understand it is having people point at you and whisper and then when you look at them they look away and avoid you when you go get a drink at the water fountain. I think the funniest moment today is when one of students from Korea said "what the fuck" when I was deadlifting, I know he knows absolutely no english so I took that as a compliment

 

[b fold the truth]

You are an animal!!!!

I'll try those ideas for the sled drag soon!!!

B True