Week 2 Day 1 Explosive Deadlift

"Cherish every moment with your family, friends, and loved ones. Never take them for granted because one day they might not be there. 
I know ive failed in this with my mom. Neglecting her for quite some time but after coming into realization of what i've done it's time to fix this and rejoice with her."

I had posted the quoted statement on my personal Facebook page because this morning it finally hit me how much I miss my mother who just so happens to be my biggest supported. I don't want to give much insight to this as I see it very personal but for sometime now i've been ignoring my mother for a stupid reason. Coming into realization to this made for an unpleasant morning and emotional day for me to the point where i simply wanted to give up on everything. I didn't want to work, wasn't looking forward to training, I just wanted to give up. I had to give myself a little pep talk to bring myself back, back to the person I was before. To pardon myself and ask for forgiveness for the way i neglected her. I havent done so yet but i plan to do it this week and this is what i'm looking forward to. This has brought me back to refocus on what i strive and to get me back on track...

Now that that's said I want to move on to my training and leave that subject alone for now.

Today's training called for Explosive (DE) Deadlifts using the stance i would when i compete. Pretty much deadlift the way i compete on the platform(sumo).
My 2 new buddies, Conrad and Travis, were there deadlifting so i joined in on we rotated turns to deadlift. It made for a fun deadlift day and had people turning heads as each rep hit the ground.

Deadlift(sumo)

2x10@135

1x8@225

1x3@315

8x3@345 I was aiming for 30 seconds rest between each set but since we had a rotation going for deadlifts some of the sets had rest periods that were a bit longer
This is a video of my 7th set
http://www.youtube.com/watch?v=KTTWx6BpIQg&feature=youtu.be

4" block pulls (Snatch grip)

1x8@285

1x7.5@285 - i count the 8th rep as .5 since i lost grip at lock out and had the bar slip off of my left hand. (I had a surgery on my index finger due to sliting a tendon and a few ligaments. Grip hasnt been the same but i'm not letting that stop me) This caused me to be pissed off

1x8@285 - Being pissed made for the weight to be easy and fast and although i struggled with grip a bit on the last few reps I didn't give up. I now have a beautiful torn callus under need my left index finger.

Squat(close stance/low bar)

1x8@bar

1x8@135

1x8@225

I was going ATG and because my quads are still sore from thursdays squat training each rep was brutal no matter the weight. This isnt normal for me but since i took 3 weeks off from training along with a meet week after it made for me to get really sore getting back into training.

Barbell Shrugs
My grip isnt up to par to what it should be so weight isn't anything exciting as i try to work my way up and fix my grip issue which is only a problem when doing reps.

1x20@135

1x15@225

1x15@245

Lat pull downs

3x10@120

No core/ab work today since i ran out of time.

Note: Peak 400 was taken at 25 minutes prior to training. Gluta-tren to be taken prior to sleeping. So far im loving these 2 supplements by Promera sports and have nothing but good things to say. I've been taking this for more than a week and half so i'd expect it to get better from here.

Note 2: Choice of song was Drowning Pool - Bodies. What a perfect song for Deadlifting.

Week1 day 4 (Bodybuilding)/Accessory day

I hadn't planned on training today since i cleared up my afternoon to go to a party with my girlfriend but since i never got a confirmed time I was up in the air trying to decide if I should wait for a confirmed time as i fiddle my fingers together or disregards and continue with my training. As i was trying to figure out what to do a certain video popped up on my facebook newsfeed that caught my attention. The video was George Leeman's most recent vid: http://youtu.be/tdJKF5UvjZY. As i was watching the video it made my decision on what to do ever so clear as well as inspired me much more, motivated me more and at the same time made me realize how much I can relate to him to an extent. **I'll touch up on this subject on a later blog post of mine as i don't really see it fit for todays post**. Anyways, the decision was clear. To go train and continue progressing forward. 

Before i have anyone saying i'm a bad guy for disregarding my gf and ditching her for training, I will beg to differ. You see had i waited for a confirmed time then i would have been sitting around doing nothing for the next 3 hours doing nothing but just being a couch potato. The option i chose actually worked out better because after training I went home, showered, ran some errands and then went on my merry way to the party my girlfriend had invited me to. What do you make of this? I don't really fucking care...

Onto todays training. Cube has me set for a bodybuilding day where i pretty much aim to focus on lagging muscle groups. I do it a bit different. I actually use this 4th day of training to work on accessory for either upper or lower. I rotate every week(week 1= upper accessory, week2=lower accessory, so on and so on) as i see it beneficial this way to instead of training to look pretty for girls, I train to make the most out of my main lifts as well aiming to strengthen certain areas in the lift where i see a weak point. This is why i refer to it as accessory day. 

*Todays focus was Upper accessory.*

Standing Barbell Over Head Press
My legs were sore from thursdays squat session which had me on the verge for switching these out for seated BB OHP but i stood to my ground, man'ed up and stayed on track.
1x15@bar

1x10@95

1x8@115

2x8@135

2x5@155

I do all my sets strict and never using any leg drive.  My wobbly legs from the soreness made this a bit harder than usual but i enjoyed every second of it.

Dumbbell Incline Bench Press

1x12@45

2x10@55
I really focused on the negative part of this and went slow on the descend 

Dumbbell Flat Bench Press

3x10@45
again, slow on the descend but i made sure to explode back up

Seated Dumbbell Press

3x14@45

not much commentary for these bad boys other than these suck after doing 2 variations of DB benching. I dont mean that in a bad way but more of a good since i really had to push every single rep of these.

Seated Rear Delt Flies

2x10@25

Upright rows

1x10@65

1x10, 1x12, 1x10@95 - Each of these were done with a 2 second hold at the top part of the row

Curls for gurls
why? Because chicks dig guys with big arms. IDK, i just felt like doing them

3x10@35,25,20

I got some really super duper cool pumps on my arms after these. haha

Tricep extensions

1x30@45

1x25@55

1x8@65

A good training session again to go in the books.
Was todays decision to train rather than waiting for a time from my girlfriend? yes and no. Yes because I try to stay on top of my training as much as I can and do so as best as i can and no because it later lead to a "argument" with me and my girlfriend. I try to be my best for her but right now i feel as i failed on this aspect.

Note: Took Peak 400 35 minutes prior to training. It gave me a boost at the gym that i very much needed today. Gluta-tren was taken mid day yesterday and early morning today to help aid in recover from Thursdays squat session.

Note 2: I didnt take my ipod so no choice of song today. Instead I was clearing out my mind.

Week1 day 3 Reps Squats

Opps, i dun goofed. Yesterday i had mentioned today was going to be my rest day. I was mistaken and for some reason i totally blanked out and forgot thursdays are my squat days.

I often get asked what's my secret for being to squat 500+ in the 165 raw and 181 raw weight class. It's simple actually and it really is no secret. The way to get a strong squat is by....get ready for it...SQUAT. Just squat with straight weight and don't over complicate it by doing stuff you don't understand such as band training, chains, SSB, box squatting, etc,. Now, everything I just mentioned has its place and can be used to increase your squat but remember it's just a tool and just like every tool out there you have to know how to properly use it to benefit out of it. With that said, if you have to ask me how to get to a 500+ raw squat then chance are you shouldn't be using what was listed and should simply focus on squatting with straight weight and squat deep.

Enough of all that bologna. Now lets move on to todays training - Rep day.

Squat
2x10@135 - First set was done at low bar/2nd set switched up to high bar
1x8@225 high bar/no belt
1x8@315 high bar w/belt
1x8@425 high bar - speed was great up until the 7th rep where i slowed down and 8th rep where formed broke and grounded it out.

Front Squat
The best accessory for squatting is by squatting more
2x10@135
1x8@225
2x3@315

Oly squats
More squats for accessory work
1x50@135 Originally i was planning on doing 100 but had to stop at the 50th rep since i was about to pee myself. Note to self: dont hold your pee and think youd be done with your set first. BAD IDEA

Dumbell Lunges
Im starting to incorporate DB work in my training and experimenting to see if it'll help me reach my goal.
12,10,8@45

Cable pull downs(abs)
5 sets with varying weight and switching from a closed stance to a wide stance.

I was done. I packed up my stuff and was making my way to the locker room when half way there it hit me. It hit me that i'm not really done. I cant have a succesful squat day with out hitting hammies. so off i go back to the weight room.

Stiff Leg Deadlifts
These were todays choice for hamstrings
3x10@ 135
I kept the way really low to work on getting the blood flowing and a pump while keeping each rep as strict as possible.

Now I was done.

So there it is. All laid out how my squat days usually go. It doesnt matter if its a DE, ME or Rep day. The concept stays the same but the weights and reps changed.

Note: I don't know what caused it or what i did(probably because i didnt stretch) but as i squatted on with my workset i had some pain in my groin area that caused me not to go as deep as i wanted to. I'm not exactly pleased with it but at the same time i'm not disappointed. I would still say todays training was a success but for future squatting i will make sure to go as deep as possible on each rep. No excuses.

Note 2: Gluta-tren was taken last night prior to sleeping which i felt aided in recovery from yesterdays bench. No soreness at all and was feeling good all day. Peak400 was taken at arrival of gym.

Another fucking note: choice of song was AC/DC - Highway to Hell

Week 1 day 2 Explosive bench

Monday during deadlifting I had met 2 fellows by the name of Travis and Conrad. After chatting it up during our rest periods we decided to bench together Wednesday(today) since each of our program has us all benching wednesday. Although both of them are using  Conjugate method while I use Cube method; both have similarities which allow us to train together at a similar pace. I now have 2 new training partners that have brought a new joy to my training and from waht was demonstrated today i know they'll be able to push and further my training as I will do the same to them.

Anyways, today i was set up for an explosive bench day(DE) so weight was sub maximal to the point where speed was consistent on each rep and "fast".

Flat bench
I was planning on floor pressing for a main movement but the rack is elevated by 4 inches or so which makes it a struggle so flat benching was sufficient enough.
2x10@bar
2x3@135
8x3@225 - All work set reps were paused at the bottom for 2-3 seconds and speed was extremely fast exploding out of the hole.

Flat bench with chains (50lbs each end)
I then decided to do a few sets and reps at the same weight for my work sets but with the addition of chains.
3x3@225 + chains - Coming out of the hole the speed was still there up until the very end where i would lock out did the weight slow down.

Hammer Strength machine
Normally i dont use this but since the guys i trained with do I decided to give it a go and use it as accessory
2x10@2 plates on each side
5,3,5,6@3 plates each end

JM presses
you have to love this when done correctly. Good for hammering the tris..
4x6@135

Pull downs Using the rope
3x10

Lat pull downs
3 sets of 15-20
I was mainly focusing on getting the blood flowing and getting a good pump

Seated dumbbell presses
These were done with very strict form through out each set and rep
1x15@30
3x8@60
1x10@35

Rear delt flies
IMO, It's always a must to hit the rear delts when doing shoulder work to ensure to not have a lagging area on your  deltoids. Plus i also find it to be good for benching.
3x10@25

Hammer Curls
Rarely do i work on biceps but to ensure i dont end up with spaghetti arms that look like they were barely boiled I work on them every now and then.
3x10@25,35,45

Unfortunately i didn't do any core work since i ran out of time. I will most likely do them tomorrow on my day off.

Another successful day of training to mark off.

Note: It's important to add that today i received my package from Promera which consisted of Peak 400 and Gluta-tren. Peak 400 was taken 30 minutes prior to training and although it may be too early to tell I felt it gave me the push I needed since I was a bit exhausted from work today. Gluta-tren will be taken as recovery so for today since i'm still a bit full from dinner I have no choice but to take it prior to bed.

Other note: Song of choice was Misery Business by Paramore

Week 1 day 1 Heavy Deadlifts

Knee high socks, red chuck taylors and an ipod filled with music. Yup, You guessed it. Heavy deadlift day.

After a week of fucking around at the gym and just going to "hang out" it was time to get back on the grind and restart training for the next meet. Todays training consisted of a heavy day also known as ME (max effort) for deadlifts or like i've started to call them - DEATHLIFTS.   Normally i follow a percentage scheme and rep scheme but i do a bit of alteration on the percentages to better suit my needs and how i feel that day of training.


I tend to do a variation of the main lift followed by 3-5 assistance work outs to better improve my weakpoints.

Deficit Deadlifts (conventional) off of a 45 lb plate
1x8@135

1x5@225

1x4@315

1x2@405

5x2@460

Snatch Grip Deadlift

1x8@225

1x8@275

1x2@315 - I was aiming for 8 reps but failed halfway up on the 3rd rep due to grip not being strong enough. Although this was snatch grip I still feel the need to strengthen my grip for the future. I will need to fap more to accomplish this. 

Barbell Rows

It's been a while since i've done these so the numbers arent to spectacular. They will go up in due time

1x12@135

3x6@185

Dumbbell Rows
3 sets of 10 with strict form. Weight varies to keep form in check

Good Mornings (wide stance)
If you're not doing good mornings then fuck you. With that said, the plan was to work up to a heavy triple

1x8@135

1x4@225

1x4@275

1x3@315

Dumbbell Shrugs
3 sets which consisted of 25 reps, 23 reps, and 22 reps

Side Bends

why? because it's still important to hit your core with at least 1 exercise every training day
3 set of 10

All in all it was a good training day and it felt great to be back. I finally found a 24 hour fitness where they have round plates opposed to those shit hexagon rubber plates and where PT's won't give me any grief for deadlifting. This will now be my stomping grounds for Deadlifts. 

Note: Song of choice - Lights by Ellie Goulding