Disblohs Summer Log

Discussion in 'Training Logs' started by disblohs, Jun 4, 2006.

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  1. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    I'll be lifting at Detroit Barbell for the summer. I'm weak as hell right now and the fact that I'm cutting isn't really helping at all. I'm new to conjugate training so if you see anything that looks fucked up, let me know. Any advice is welcome.

    Stats:

    190 lbs
    6'1"

    Lifts:

    Squat - 335 off a box

    Bench - 260

    Dead - not sure
     
  2. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Saturday 5/19/06 DE Squat Day

    Box Squat

    worked with 185 for doubles (first time doing box squats)

    Deadlifts Speed (haven't deadlifting since December due to lower back injury)

    speed pulls with 185 (move up in weight next time)

    Reverse Hyper (first time using it)

    few sets with 140

    few sets with 210

    GHR situps

    35 on chest 3X10
     
  3. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Tuesday 5/22/06 ME Squat Day

    Box Squat cambered bar

    warmed up
    155X3
    175X3
    195X3
    225X3
    245X3
    265X3
    295X1
    315X1 belt on
    335X1 fell forward a bit

    GHR with broomstick

    8 (lot of help)
    8 "
    8 "

    45 back raise

    8 warmup
    25X8
    35X8
    45X6

    Lat pulldown

    90X8
    140X8
    140X8

    Decline Situps

    35X8
    45X8
    45X10
     
  4. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Wednesday 5/24/06 DE Bench Day

    Bench

    barX8
    95X8
    145X3 pinky
    145X3 pinky
    145X3 pinky
    155X3 third
    155X3 third
    155X3 third
    165X3 first
    165X3 first
    165X3 first

    move up in weight

    Incline DB

    70X6
    70X6
    70X6 go heavier

    Machine Shoulder Press

    130X10
    150X10
    130X7 tris dead

    Incline Skull Crushers with kettleballs

    8kgX10
    16kgX4
    8kgX10

    Tris Pushdowns

    80X6
    80X6
    80X5 fought for 6th rep

    GHR abs

    BWX10
    BWX10
    25X10
    25X10
     
  5. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Saturday 5/27/06 DE Squat Day

    Box Squat

    barX6
    135X3
    185X2
    185X2
    205X2
    225X2
    225X2
    225X2
    225X2

    SLDL (first time doing these)

    135X8
    175X8
    195X8

    Reverse Hyper

    210X8
    280X10
    280X10

    Pull down abs

    60X15
    70X10
    70X15
     
  6. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Sunday 5/28/06 ME Bench

    Bench

    barX8
    95X4
    135X5
    185X3
    205X3
    225X1
    240X1
    260X1
    260X2 4 board missed 3rd
    275X1
    290X0 no chance

    Cable overhead tri extension

    40X8
    50X8
    40X15

    Face Pulls

    blue band 25
    red 25
    red 25

    Pushdowns

    70X15
    70X13
    70X8

    Side Raises

    30X8
    30X8

    Pull down abs facing away from stack

    30X8
    60X15
    80X8
     
  7. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Tuesday 5/30/06 ME Squat

    Box Squat Safety squat bar

    barX5
    barX5
    155X3
    205X3
    225X3
    245X3
    265X2
    295X1
    315X1 slight help from falling forward
    335X0 pinned - upper back rounded

    GHR

    8 broom
    8 broom
    6 broom
    6-8 no help

    Pullthroughs

    30X8
    50X10
    60X10
    70X10

    reach farther back

    Decline situps

    45X15
    25X6 behind head 25X4 in front
    10X8 behind head
    10X8 behind head

    behind head is the devil
     
  8. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Wednesday 5/31/06 DE bench

    Bench

    barX8
    95X8
    135X3
    145X3 pinky
    145X3 pinky
    145X3 pinky
    165X3 middle
    165X3 middle
    165X3 middle
    185X3 index
    185X3 index
    185X3 index

    slow off chest and fast at top of movement

    Incline DBs

    70X6
    80X6
    90X6

    DB shoulder press

    60X8
    70X5 almost locked out 6th

    Tate Press Incline (first time doing these)

    20X8
    30X8
    30X8

    GHR abs

    10X8 behind head
    20X8 behind head
    20X8 behind head
     
  9. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Saturday 6/3/06 DE Squat

    Box Squat

    barX5
    105X5
    145X5
    195X2
    195X2
    215X2
    215X2
    235X2
    235X2
    235X2
    235X2

    GHR

    10 few with broom - not extending legs to parallel
    10 no help - not extending legs to parallel
    5 no help 5 help at end
    7 no help good form failed on 8th

    finally got my form down on these and they feel good

    Reverse Hyper

    210X10
    280X10
    280X10
    280X10

    Lat pulldown

    140X8
    160X8
    160X8

    Decline situps

    10X8 behind head
    10X8 behind head
    10X8 behind head

    Sled dragging 10 min with 45 lb plate

    5 min forward
    5 min backward (sadly, this was difficult)
     
  10. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Sunday 6/4/06 ME Bench

    Bench

    135X5
    135X5
    185X3
    205X3
    225X3 had help on last 2....wtf
    245X1
    265X0
    225X3 3 board
    245X0 3 board - pathetic

    absolutely no energy

    Tri DB extensions

    60X8
    70X8

    not a good bench to do it on

    Tri pushdowns

    60X20
    60X20
    60X15

    short breaks

    Face pulls

    red 25
    blue 25
    red 25

    Side bends

    50X10
    60X10
    70X10 start with 70 next week
     
  11. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    oh yeah, Cavefish, Mainesucks, Fatdude, Christophers, Gogzilla, Ceaze, and anyone else that has knowledge of conjugate, your input would be greatly appreciated
     
  12. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    am I going too heavy on my accessory work on speed day? also, am i doing too many exercises per day?
     
  13. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    I'm afraid that I'm going to get weaker due to cutting even though I'm at an amazing gym. This sucks.
     
  14. cavefish

    cavefish You ain't a crook son, you just a shook one

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    I dunno what advice I can give you since you lift at a great PL gym. Just do what they tell you and you should get stronger.

    If you're worried about getting weaker start eating more and take advantage of being able to train with some strong mofos. You can always cut later.
     
  15. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    They're definitely helping with form and all, but I'm not always positive what questions to ask and they don't really bring things up. Maybe that'll come as they get to know me better. For the most part, after the first week I've been choosing which exercises to do on my own.

    I've been putting off a serious cut for awhile now and I think it's time I get down to a decent bodyfat. Maybe I'll eat some more and add in more cardio to compensate.
     
  16. MaineSucks

    MaineSucks OT Supporter

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    are you training with a group or are you training by yourself?


    how is clay doing, btw?
     
  17. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    i don't really have set people that i lift with. it seems that i work with JJ most squat days and a few smaller guys on bench day, but nothing is really set for sure. my squat days seem to go fairly well; i have a lot of energy and it feels good. bench days are pretty much the opposite.

    clay's doing well from what i know. he's down to 365 or so. watching him do speed work is :eek3: he's fast as hell, especially considering his size. just about the entire gym is in Las Vegas right now so it's kind of dead at the gym for the week.
     
  18. MaineSucks

    MaineSucks OT Supporter

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    best advice to you is to get in there when the big boys are training. I know we have one group of big guys and one group of small guys. Do what they do, heh
     
  19. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    a lot of times there's a mix of people there where one group is doing a squat day and the other is doing bench. i'm trying to pick up on things they're doing and i stay late to talk to them and shit. i'm trying to learn as much as i can, but i feel like i'm just going to fuck it all up with this cut
     
  20. MaineSucks

    MaineSucks OT Supporter

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    you are. time to bulk


    hell, you're only 190lbs @ 6'1

    just add more GPP work and you'll burn the fat off
     
  21. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    yeah, i'm just here for the summer. i should be able to start lifting there again once school ends in December. Do you guys think if I just started taking in more calories and adding in more cardio I'd be better off than lower calories and very little cardio?

    if i were to continue cutting, i would hopefully be at a decent bodyfat midsummer and then i'd be able to bulk through the second half.
     
  22. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Tuesday 6/6/06 ME Squat

    Box Squat (safety bar to work on not tipping forward)

    barX8
    barX5
    155X5
    205X3
    225X3
    245X3
    265X3
    295X0 wasn't tight
    295X1 first time i've ever actually felt myself drive through my heels. definitely need to work on this because the weight came up a lot faster like that. also worked on maintaining abs out without a belt
    295X1 felt good

    GHR

    6 help on 1
    8 no help
    8 no help too far back
    8 no help
    8 no help knee fully extended - form is good now

    Chest Supported Row (palms in)

    100X8
    125X8
    125X8 3 shitty reps

    DB Shrugs

    90X10 slow
    100X10 last 2 shitty
    90X10 slow - not the greatest last few reps

    Pulldown abs behind head

    60X15
    60X15
    60X15
     
  23. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Wednesday 6/7/06 DE Bench

    Bench

    barX8
    barX8
    95X5
    135X3
    145X3
    145X3
    145X3
    165X3 m
    165X3 m
    165X3 m
    155X3 i
    155X3 i
    155X3 i

    dropped down to work on form. i'm not used to bringing my elbows in at the bottom and rotating through to the top. my bar path seemed fine, but i need to get a feel for PL bench form.

    incline skull crushers with kettlebells

    8kgX8
    16kgX8 last 3 - left arm ugly
    16kgX7 last 2 - left arm ugly
    8kgX8 with no break

    pushdowns

    redX15
    70X10
    80X8

    reverse hyper

    140X10
    210X10
    280X10
    280X7 strap came off ankles so i stopped

    decline situps

    10X10 medicine ball behind head go up next week
    10X10
    10X10

    sled 45 lb plate

    2 laps forward
    1/2 backward quads near knee locked up. every step sent a fucked up pain near my knee so i stopped



    Definitely need to work on my bench form. I also found out that there will be a meet at Detroit Barbell 2 or 3 days before I go back to school. I'm thinking about competing in it for experience. I'll most likely come in dead last, but fuck it I'll do it for fun.

    My back feels so much better than it did at the beginning of the summer. Hell yeah.
     
  24. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    6/10/06 Saturday DE Squat

    Box Squat (bar 55)

    barX5
    105X5
    145X2
    185X2
    145X2
    145X2
    145X2
    145X2
    145X2
    145X2
    145X5 pause reps no box

    I was using too much weigh for speed day in previous weeks. Couple guys had me go to a little less than 50% for speed work. It seems so light to me, but that's the point. I widened my stance mroe and was going below parallel on the box. By the end of squatting I felt much more comfortable with my technique. I was focusing on pulling my elbows under the bar, keeping my abs tight, holding my air, and driving my feet out on the way up.

    GHR

    7 terrible form
    5 keep hands on chest
    5 good form

    Wow, much worse than the last time I did them. Someone suggested that it's easier to do GHR after squatting heavy because you're used to the difficulty :dunno: That could be possible because the last time I did them they were easy as hell and that was on a heavy squat day.

    Pullthroughs (first time using kettlebells)

    working on form
    8kgX8
    16kgX8
    16kgX15
    16kgX15

    Had terrible form on these and had to work on it for awhile. I can't pop with my hips at all. Once they had me squatting down more and working on thrusting my hips forward more it was much better. Moving up in weight next week.

    45 degree back raise

    doubled up redX8
    doubled up red and 25X8
    doubled up red and 25X8

    GHR Abs (bands)

    redX15
    red and blackX15
    red and blackX15
     
  25. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    6/11/06 Sunday ME Bench

    Bench (fat bar 55 lbs)

    barX8
    145X5
    195X3
    215X3
    235X1
    265X0 didn't tuck; not tight
    265X1 with help off chest (first 6 inches) and then it was pretty easy

    need to work on lower portion of movement. also trying to get form down with heavier weight

    DB Bench

    70X6
    70X6
    80X5

    Incline Tate Press

    30X8
    40X3
    30X10

    Overhead tri extensions with rope

    30X8
    50X8
    50X8
    50X8

    Face Pulls

    redX25
    50X15
    70X15

    Leg raises first time

    8 not terribly hard, but hurt my shoulders

    Behind head rope pulldowns

    55X8
    70X5
    60X8
     
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