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#1
06-13-2010, 09:30 PM
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ElitePL242's Journal
finally making a journal on here. i've been real busy ever since my meet with finals and everything. i ended up going 540/369/584 in my meet @ 233lbs. that is nowhere near what i can do, so that means it's back to work. besides work, and the world cup, all i have to do is eat and lift.
today is the last workout of my 4 week speed cycle. squat, 67.5% 405x10 (http://www.youtube.com/watch?v=AMXPOFtwlqU) box squat, 47.5% 285x8x3 leg curl 135x10x3 calves 4x20 4x20 pretty good day. got a video of 405 so people can finally see what i look like. go usa.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine 
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#2
06-14-2010, 02:30 PM
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Looking forward to following along my man. A few questions:
1. What's the plan now that you've graduated and how did your project turn out? 2. Do you have another meet in mind for now? So, what are your goals? 3. What will your training look like? What is the basis for your program? 4. What gym is that in the video? Can't wait to follow all of this.
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Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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#3
06-16-2010, 08:57 AM
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anyway, i started a new sticking point cycle today, with about 4 hours of sleep, here's how it went: bench, 75% 300x8 300x8 300x6 (supposed to be 8) bench 2bd, 80% 320x4 (8) bench 3bd, 82% 295x8 (supposed to be 330) close grip 245x8 255x8 255x8 military 135x8 135x8 135x8 russian twists 25x15 25x15 25x15 everything felt heavy (surprise), but that's what i get for only getting 4 hours of sleep. the first 2 sets of bench were fine and then the rest was tough. that is contributed to the volume increase, obviously. i'll probably feel this tomorrow.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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#4
06-16-2010, 03:42 PM
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405x10 is INSANE!!! cant wait to follow along
-also, i have noticed from your competition journal you incorporate russian twists frequently..whats the reason for this? just core strenght to help w/ the big 3??
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#5
06-18-2010, 05:33 AM
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exactly. it's the main ab work that we do and sometimes i'll throw some more ab work in during the week. but i also think you're thinking of a different russian twist than what we do.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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#6
06-18-2010, 05:40 AM
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talked to my trainer today to throw some ideas around about my plans for my next meet (next april) and how i'm going to get there. also put together my own sticking point cycle with his help. i am also switching to a sumo deadlift for a while to see where it gets me.
deadlift, 60% 360x10 360x10 rack pulls below knee, 70% 420x10 bent row 365x8 365x10 shrug 495x10 495x10 495x10 good mornings 315x10 315x10 db curl 60x5, 50x5, 40x5, 30x5, 20x5, 10x5 (dropset) this was a pretty tiring workout. i was actually supposed to take like 10% of my conv. deadlift max and do my sumo stuff from that, but i didn't. we'll see what happens. i still might drop my max a little. the deadlifts actually didn't feel too difficult. just the mix of completely changing my mechanics along with not having deadlifted in ~ 2 months, and sets of 10 wore me out pretty quick. the rack pulls were pretty easy, even after my lower back was fried from deads. bent rows were moderate, shrugs were easy, gms were moderate, curls were curls. i might tinker around with this some more but it felt pretty good. btw, i actually like sumo. it feels stronger with my leverages.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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#7
06-18-2010, 12:19 PM
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__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#8
06-18-2010, 01:17 PM
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Nice to see you post a journal here.
I tried sumo for awhile a few years ago and went I went back to conventional deadlifts it seemed to help. Mostly due to the increased hip strength.
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HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#9
06-19-2010, 05:22 PM
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#10
06-20-2010, 08:53 PM
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Nice, you finally got a journal up. And now we know what you look like, big! Interesting experiment switching to sumo, I've never tried it. Seems like a shorter ROM but I'm not sure if its necessarily easier. Keep us updated.
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"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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