Tuesday
Warm up
- Lat pulls
- Face pulls
- Kickbacks
- Banded glute bridges
- GHR
- Pull down abs
I am getting back into DE/ME work but the rest of our training will still be more bodybuilding/crazy shit as opposed to a regular supplemental and accessory work structure
We spent today figuring out what our speed work would be for the upcoming volume/conditioning/shit this is going to suck wave. We are going to run a 3 week wave of 10x2, 15x2, then 20x2 to get our conditioning up.
I have no idea what my current max is and the point is not to max out to find out. We (Nate and I) started working up under Dave’s watchful eye and warmed up to about 40% and started taking smallish jumps. If we started to slow down, we took the weight again and tried to make it faster to see if the issue was the weight or just us not squatting well. Once we got to a weight that was a jump or two before it would start to slow down, we cut it there. And that is our speed work weight for the next 3 weeks. I ended at about 225.
Since this is a conditioning wave, we are keeping the weight the same and just going up in sets every week as opposed to a regular speed work wave where the weight would vary as well. If you are looking for a percentage range for your speed work, you would keep taking jumps (about 5%) until the you start to slow down. That would be your week 3 percentage.
This is why we don’t just pick random percentages for speed work. It’s based on the goal of the speed work cycle and the way the weight moves. In this case, the goal is to get to 15 or 20 sets and be fatigued and out of breath but not have any technical breakdown. So we are erring on the side of light. We wouldn't know the right weight by just prescribing a random low percentage. Especially being this far out from a meet, I can’t base my percentages off a previous max that I would not be able to hit right now or a hypothetical future max. The point is how the weight moves right now and that can only be known from watching it or feeling it.
Dave insisted I wear single ply briefs since we will be getting up to 20 sets and he said I “won’t want to be in multi ply for those cause you won’t be able to breathe” and I was like ARE YOU FUCKING HIGH?? Of course I want to be in multi ply briefs. But then I relented so I will be wearing the Metal M single ply briefs for the next 3 weeks. They are definitely great briefs if you don’t want all of the multi ply support but still want a little somethin somethin.
Then we moved onto hamstrings and Dave unleashed a new Tate(r) tot hamstring explosion on us. Guaranteed to turn your hamstrings into ham... ropes. Finish off a set of GHRs by doing a shitload of little leg curls at the bottom.
My only regret with this video is that the lights wash your my extra bulging hammies. As you can see by my resignation at the end.
Did I edit the screenshot a little for my cover picture? Darn tootin.
Then I did my favorite new low back exercise, the extension on the GHR/Reverse Hyper combo. Which can be viewed in my previous log and on my ‘GRAM. 4x15
I was so amped up from this bodybuilding shit that I decided to do a leg extension drop set at the end of my regular sets and it was a spectacular failure where I overestimated my abilities and ended up just kind of thrashing with my legs stuck at the bottom of the movement for the last few drop sets. I’m going to go back to powerlifting.
Glute bridges with bands. I put the bands around the bottom of a rack and put a box in the rack and put my back on the box then thrust around. 4x15-20.
Pull down abs 4x15
