Scottmitchell74 and Black Rider's training log...

scottmitchell74 · Number of posts: 4931 Age: 35 Registration date: 2007-03-07

Your preacher curls make me sick!!

Quote:

Squats:

210x10
260x7
310x5
330x3

I've hit a wall here.

You're doing so well, but this always happens. Take the next squat session (or two) and step back. Purposely do set and weights that you can easily do....say 220 for 3 sets of 5 one week and 130 x 20 for three sets the next. Then, come back at just below the above mentioned session but within three weeks move beyond it.

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

Yeah, good idea. As for the preachers, i've always been able to curl beyond what I look like, it's my one strong area. Your deads are killing mine.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4931 Age: 35 Registration date: 2007-03-07

I had a call come in, so I had to rush my explanation.

Here's how I do it, based on your weights (I'm just going to use your final max set as the template...the warm ups leading in don't matter as much)

330 x 3

1 - 220 x 5 x 3

2 - 320 x 3

3 - 330 x 3

4 - 340 x 3

5 - 130 x 20 x 3

6 - 330 x 3

7 - 340 x 3

8 - 350 x 3

9 - 200 x 8 x 2

10 - 330 x 4

11 - 340 x 4

12 - 350 x 4

Something like that, but for me it's about dropping below the new max a bit and then tricking my body to do more weight for the same reps or more reps of the same weight within three weeks.
At this point every pound is hard fought. You've been squatting long enough that your early stage quick growth is coming to an end.

It might not seem like much, but you'll have gone from 330 x 3 to 350 x 4 in a 12 week period.

What you've basically done is gone from a 350 1RM to a 380 1RM in 12 weeks, and if you can keep that up for even a year???? Ponce De Leon comes knocking!

This is but one idea. For me the most important thing is the step back. Your body needs the break. If you happen to miss altogether one week traveling, sick or just super busy well you can count that as your light week! Very Happy

_________________
Hey kid!

scottmitchell74 · Number of posts: 4931 Age: 35 Registration date: 2007-03-07

Deadlift day - 70% +10 No Belt/60 second rest:

Pull Ups:

Palms Out - x 17
Palms In - x 7
Palms Out - x 8

DL:

130 x 5
200 x 3
288 x 1
338 x 1

358 x 1 x 15 (Not bad. My form sucked on that 468 that bit me in the back, so I've been paying special attn. These didn't hurt, so yay!!

Conventional DL off 2" paver:

288 x 8
288 x 6

Soundtrack - Iron Maiden - Killers/ Van Halen II

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

BP:

135x15

Narrow grip Wide grip

135x8 135x10
155x6 155x8
165x5 165x6

Flies:
40x10
45x9
50x8

Incline DB bench:
55x10
65x8
75x5

Tri pull downs:

50x12
50x9
50x8
50x6

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

Back feeling tweaky today so I skipped the deads. Did Military and pull downs instead.

Pull ups: Dips: Military: Pull Downs
13 20 85x12 80x10
10 16 85x10 80x10
7 wide grip 15 85x9 80x10
6wide grip

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4931 Age: 35 Registration date: 2007-03-07

Bench Press:

40 x 12
130 x 5

180 x 20
180 x 7
180 x 7

Dumbbell BP:

80 x 8
80 x 8

Incline BP:

130 x 10
130 x 8

Seated Machine Tricep:

110 x 10
110 x 10

Rope Machine Pushdown:

130 x 12
150 x 7

High speed, little rest day. Today and the next three sessions will be about building a little muscle and stamina.

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

Wish I had access to the machines you do.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4931 Age: 35 Registration date: 2007-03-07

Yeah, I recognize how fortunate I am...and they're free. It was a donation from the local Air Force base as they purchased all brand new stuff.

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

Took your advice and it's a good week to do it as I feel like crap. Have a broken sinus from getting punch and it feels like and infection.

Squats:
200x12
220x9
240x8

Preacher Curl:
95x15
115x10
125x8
140x6

DB Preachers:

90x12
110x8
130x6

calf raises

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

BP

155x12
195x6
215x5

DB BP:

55x10
65x9
75x8

Incline DB BP:

55x10
65x8
75x4

Flys:

45x10
55x8

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4931 Age: 35 Registration date: 2007-03-07

Bench Press: High Reps for a few weeks

40 x 12
130 x 5

200 x 13
200 x 8
200 x 7

Dips:

x16
x9
x8

Incline BP:

150 x 8
150 x 8

Ugh...got my butt kicked today for some reason. Next week's goal will be to bump to 205 but hit the same reps, at least.

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

I know how you feel, i'm just maintaining right now.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

Quick run through.

Pull Ups: Dips: Military: Pull Downs:
13 18 85x10 70x10
10 16 85x8 70x8
7 wides 15 85x6 70x7
5 reverse grip

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

200x12
245x9
265x8
200x10 Knee was screaming today so kept the weight down.

Preacher Curl:
65x15
125x8
140x6
145x3

Two sets of 7's of 65lbs

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

BP

155x12
200x5
220x4

DB BP:

55x10
65x9
75x8

Incline DB BP:

55x10
65x8
75x6

Flys:
40x12
45x10
55x8

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4931 Age: 35 Registration date: 2007-03-07

BP:

40 x 12
130 x 5
180 x 3

205 x 13
205 x 8
205 x 8

Dumbbell:

90 x 10
90 x 7

Incline:

155 x 10

Overhed Tri:

105 x 8

Standing Machine:

150 x 13

170 x 9

Took my last squat and DL days off....and my back says "thanks!!!" I think this will help me in the new year.

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14438 Age: 41 Registration date: 2007-04-09

Pull Ups: Dips: Military: Front Pull Downs:

13 20 8x90 60x10

10 18 7x90 70x10

8 16 6x90 75x10

6wide grips

5reverse grip

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.