Short Log of Meet Prep

[SAD]

Press day : 3/19

Flat Bench
Bar x 10
135 x 5
135 x 5
185 x 3
185 x 3
225 x 3
275 x 3
315 x 3
325 x 3
335 x 3

Circus Dumbbell Press (single arm standing overhead dumbbell press)
60 x 8 both
70 x 8 both
80 x 8 both
90 x 8 both
100 x 12 right arm
100 x 9 left arm

Superset: Standing Overhead Dumbbell Press with Flat Bench Stability Speed Work (135 on the bar, plus rubber bands holding 50 more pounds of hanging weights)
60x20 and 185x5
60x20 and 185x5
60x20 and 185x5
60x19 and 185x5
60x14 and 185x4



Flat bench felt great. I got some video of the top set and it was fast and solid, although I still haven't moved my grip out as far as usual yet. The circus dumbbell presses are awesome. They hit my traps, obliques, lower lats (entire back and core, really), and obviously shoulder and tricep, HARD. The superset was brutal and my shoulders just stopped working at the end. I used touch and go for the triples on flat, then paused and exploded with the instability work.


Bodyweight was unusually low at the beginning of the workout, 269lbs. Gives me a little leeway to overeat on training days and the days before and after them, and the other days too, if there are any left. Basically I'm going to eat a lot.

 

[Turbolag]

Nice bench session dude. I want to triple 335 really bad!

So what does your current diet look like? Do you do any cardio, or is it hard on your knees?

 

[DieYoungStrong]

I need to add in these circus DB presses after my meet. I see lots of people doing them and loving the results.

 

[5.0]

I need to add in these circus DB presses after my meet. I see lots of people doing them and loving the results.

ditto! Nice day SAD, the ss looks absolutely brutal...I like itd

 

[SAD]

I have no set diet, as bad as that sounds. I eat out a lot because I didn't cook for 7 years and now cooking alone is depressing, haha, so Chipotle is a staple, as is any breakfast place that will scramble a ton of eggs and mix them with oatmeal. I eat steak and potatoes from a steakhouse at least 2 times a week. Sushi at least once a week. Pretty much anywhere I go, I look for good carbs, high protein, and good fats. I eat until I'm full now and then stop....!!!!!! I've never done that since I started my journey to become huge. It's nice taking home leftovers for a change. Never used to do that.

I HAVE been doing cardio again as well, for the first time in a long time. I've been swimming once or twice a week, only sprints (25 meters), but depending on the day it'll flare my elbow issues up so I'll do sprints on a stationary bike, or sprints on a rower, or walk for 10 minutes at an incline of 15 (whatever maxed out is) and speed of 3mph. I was doing some plyo work too, but between my knees and it somewhat affecting my squat recovery, I took them out for the time being.

Here's a somewhat current pic from about 2 weeks ago. And before anyone says anything, haha, I DO have some wheels under those shorts, TRUST.

 

[PillarofBalance]

Sweet hat man. I almost bought one when I was in Mexico on my honeymoon. But realized I looked like an albino mexican.

 

[BrotherIron]

I've been using that stuff since the last time you told me about it. The first time I used it and put sleeves on top, I thought I might be having a chemical reaction that was melting my effing knees. INTENSE heat. But I'm kinda used to it now......kinda.

It is kinda hot. I put it everywhere when I train now... ie. lats, shoulders, knees, elbows, back, hams, adductors, abductors.

 

[Bullmuscle7]

You are a total beast SAD!!! Great workout and incredible pic brother!!!

 

[danielrh]

Very nice, SAD! Will have to look up that Circus DB and see about using them. They sound great!

 

[SAD]

Thanks guys! BI - I can't imagine getting the Toast anywhere near my adductors, haha.


Dead Prep:

135x5
135x5 (against green band)
225x3 (against green band)
315x3 (against green band)
315x2 (against green band)
405x1 (against green band)
455x1 (against green band)
545x1
585x1
600x1



There should have been some drop sets, and the top set was supposed to be 600x(as many reps as possible) but I smoked my first 1 and then tweaked my left hamstring on the second and quit. It's not a full blown tear, but its tender and tight right now. I'm not too, too worried about it, but it's not ideal either. The good news is that based on the speed of the first one, I was probably good for 5 or 6 reps, which would have been a PR at this bodyweight. My top three singles after taking the resistance bands off, felt amazingly fast and easy.

 

[danielrh]

Excellent, SAD! Hope you hamstring is okay and does not cause you problems.

 

[Bullmuscle7]

This is pretty amazing SAD. Your work is so impressive. Hope thing are ok with your ham.