Larry's training log

[bad bad leroy brown Profile]

A few may be familiar with and some of you may not. My screen name is bblb, and depending on who you ask, that may be a good thing.

I started off as a bodybuilder and I'm now a powerlifter, so I'm using this log to show my progress from this point as i get ready for a meet at the end of July.

[Mike Salazar]

Looking forward to it. Especially when you get back to college campus.

[bad bad leroy brown Profile]

It's going to interesting when I get back to Lincoln. I have some things I want to try out

[bad bad leroy brown Profile]

Max Effort Lower:

SSB Squats: worked up to 405 for a single

Front squats: 3 sets of 5

Tate presses: 5 sets of 12

GHR: 3 set of 8.

Abs

Dynamic Effort Bench:

Bench: Bar weight was 205 with 2 sets of chain for 9 sets of 3.

DB press: 110 for 3 sets of 6

Lat Pulldowns: 6 sets

Meadows rear delt destroyers: lots of reps and they hurt

Arms

Bar moved nice and fast this week. Looking for a repeat performance next week.

Chicago pro show this weekend too. Should be a good show with lots of thick guys and gals! Cant wait.

[bad bad leroy brown Profile]

Max Effort Upper: Sunday

Worked up to 365 for 2 singles on the close grip press with a pause. Got to Quads late as I took a nice nap. Today will be a different story as I have deficit deadlifts.

[bad bad leroy brown Profile]

Not done on the same day obviously, so here goes.

Max Effort Bench:

Worked up to 365 close grip bench for 2 singles. Yes, that is a PR for close grip bench. My triceps strength is not the best in the world, so this was great to hit and relatively easy.

Max Effort Lower:

Done on 2 inch pads:

135/10
185/5
225/5
275/3
315/3
365/3
405/3
455/1
495/1
545/1

Front Squats: 3 sets

GHR: 4 sets of ten

Reverse Hypers: 3 sets of 10

Abs

I was pleased with how the deads turned out. I did something funky though on the way down with 405 and might have strained something a bit but it was no biggie. Throw some Icy Hot on it and keep on rolling.

I feel pretty good overall. The heat went back down to a manageable level and I'm able to eat like I want to without sweating like a hog. Not looking to get over 242 right now. I need to dial in the nutrition a bit more, but the crap foods hasn't been consumed as much as in years past. I remember pulling a Palumbo a couple years ago and just smashing double cheeseburgers like they were going out of style. Those days are long gone thank God.

[bad bad leroy brown Profile]

Max Effort Bench


Floor Press: worked up to 385 for 1.

Bradford presses: 3 sets with 95 lbs

Tate presses
Chest supported rows
Face Pulls.

Not putting a ton of volume into assistance work. I just want to keep things healthy and it makes no sense to perform a ton of work. All my assistance work is three sets and I basically keep myself healthy with it. Not trying to pr on that shit anyway.

The meet is on the 28th at Lances Gym (www.Lancesgym.com) so come on out and support local lifters if you can. Should be a good time.

Busy week ahead too. Helping move stuff today, pulling heavy this afternoon/evening and I still have lots of work to do. I have fallen behind a little and I need to sit the f*** down and get caught up. I think I'll make today that day. If not today then definitely tomorrow. I can't be falling behind now, too critical.

Max effort lower is today and I'm filming that

[bad bad leroy brown Profile]

I did a powerlifting meet about a week ago and totaled 1551. Weighed in at 236 and doing it gave me some insight on what I need to do moving forward as far as training and nutrition goes. Need to lean up a bit more and put on more muscle. It will happen, so Im taking my time. Not sure what meet I'll doo next though. Thats up in the air as of right now

Video from : youtube.com

Lower Body training from Wednesday

Kettle Bell squats:

35/10,10,10,10

Leg Press:

2pl/10
3pl/10
4pl/10,10

Pullthroughs:

60/12
90/10,12/10

DB RDL'S:

50/12
65/12,10

Just a quick one. One more this week and then mountain dog starts on Monday.

[bad bad leroy brown Profile]

Was in the gym when my sometime "Big Snooki" Greg Sorrells and "Pastor" Troy Smith rolled in. I linked up with them and did shoulders and arms.

Overhead Press:

95/10
135/6,10,8,6
followed by a set of burnouts with 30 lbs on side laterals.

Laterals:
40/failure, 30/8, 20/8, 15/5 (All done in drop set fashion)
40/failure, 30/5, 20/55, 15/5

Seated Hammer Strength Laterals:

50/25

Upright rows:

95/12,12

An assload of gun stuff followed, which I dominated to the fullest.

Good bit of volume today and was a very welcome change. Our conversations are always "interesting".

Training going forward:


I will be using Mountain Dog training principles going forward. I have been reading what's online and actually asked John for some advice about what was out there in regards to his training program. Why am I doing it? Simple, because I used some of the principles and exercises getting ready for the meet and they worked pretty well for me, so I am eager to see what will happen when I go into the program full force. The weekly setup will look like

Monday: Legs
Tuesday: Chest, shoulders and triceps
Wednesday: Off
Thursday:Back
Friday: Light chest and shoulders (dependent on my recovery)
Saturday: Arms
Sunday: off

This split is not too far from what I have done before with squat on Monday, bench on Wednesday, deadlift on Friday. This closely resembles a powerlifting program with a bodybuilding twist.

To find out more on Mountain Dog hit up www.mountaindogdiet.com

and check out www.t-nation.com and search Mountain Dog training.

[bad bad leroy brown Profile]

Monday:Legs

Leg Curls:

70/12
100/10
130/8
150/6

Squats:

135/10,10
185/10
225/7

Leg press:

3pl/40
4pl/30
5pl/20
6pl/10

Stiff Leg Deads:

135/12
185/10
225/8
245/6


Tuesday: Chest

Decline DB press:

40/15
60/12
80/9
105/9

Hammer Decline Press

90/8
115/8,8

Pec Minor Dips:

Bw/10,10,10

Bench (one second pause on chest)

185/5
225/5,5


Past couple days have been good from a training standpoint and it felt good to get some extra volume in. Squatting for reps will take some getting use to, but not long. The rep ranges were supposed to be a bit lower, but I still want to wait another week before I really push it and start building up momentum in my training. These were the first two days of Mountain Dog style training that I've been able to piece together from online sources. It was supposed to be a chest, shoulders and triceps workout, but I had a headache that would not quit.

[bad bad leroy brown Profile]

International chest day was in full effect for the first weeknight at UNL rec last night. So what did I do? I smashed up legs.

Leg Curl:
50/12
65/12
80/12
110/10,10
125/6,6

Nautilus leg press:
2pl/20
3pl/20
4pl/12
5pl/6

Leg Extension:
65/20
95/12
110/12,12

Squats:
135/8
185/4
225/5
275/4

DB stiff legs:
50/12
80/12,10

I didn't rush the workout. Took plenty of warmups and reps before getting to my working sets. Squat performance still needs to be adressed but I'm still pretty tight from not foam rolling and sitting down in airplane seats all day on Sunday. Flexibility and mobility will be addressed in future sessions.

I should get into how I'm structuring my training now. I'm going more towards a hypertrophy based routine. It's not pure mountain dog, but has influence from it. I've pushed up the volume a bit and I'm still adjusting to it. Nothing unfamiliar, but just a different challenge. Trying to fill out a bit and put on some muscle. Even lean out a bit as well.

Some of the supplements I have been using in my training are as follows

Karboload from www.truenutrition.com
Beta alanine
Creatine Monohydrate
Amino Acids

I've been dosing aminos on the high side a bit and I'm starting to notice an increase in recovery.

I have had to look at myself in the mirror in regards to not only training but life as well. I need to remove the unnecessary things (or at least cut back on them) and focus on the basics. I need to make sure that I'm doing things correctly each day. I realize that I'm in a deficit in regards to things, but I can't worry about that. I have to focus on doing things each day correctly. Not worry about today or tomorrow. Just live in the moment. If I can maintain that and keep it rolling, I'll be fine.

[bad bad leroy brown Profile]

Was going to do a small session for lower body but didn't feel up to it. The small session was only going to facilitate recovery. However I think I'll do it tomorrow with back. It wasn't going to be a barn burner workout either. Just some active recovery. Kind of like "touch-up" work is what Don Long calls it.

[bad bad leroy brown Profile]

Nautilus pulldowns(neutral grip):
110/20
130/12
160/12
190/12

Meadows Rows:
90/12
110/10
130/10,10

Bent Rows:
135/15
225/12
315/8,6

Lat pulldowns:
110/12
150/12
180/12

Seated Rows:
130/12
160/12,12

18 sets, 211 reps of pure awesome pump. Felt good to get that going. Adding in some pulls at the end of the workout after next week. I figure some heavy sets of 5-8 reps will do me some good and put some slabs back there.

If youre on a piece of equipment and youre talking with your boy about "thirsty thursday" os some dumb shit like that, please conclude your sets in a prompt and efficient manner. You f*** frat bros take up space for those that want to get shit done, get home and study and go the f*** to bed.

And learn how to squat correctly you dumb f***.

[bad bad leroy brown Profile]

Overhead press:
Bar/ a lot
65/12
95/12
135/10
155/5,5

Klokov press (it's just a standing, wide grip press behind the neck)
95/10
115/9,10,8

Laterals: (Each two set sequence was done with no rest in between. Counted as one set)
20/12
30/12

30/10
40/10

40/8
50/4

Upright rows:
95/10,12,10

Machine laterals
80/12,20,21

Pressdown:
70/20
110/20
140/20

Curls:
65/35
80/21

As you can see volume was the name of the game last night. Klokov presses were something that I've been wanting to try ever since I've seen Paul Carter and Jaime Lewis talk about them. Did them and they felt very comfortable and natural. Only did them for reps last night. Will add more weight in the coming weeks/months.

[abbey sha Profile]

The lot of practices you will do in every day.Then you will get good condition in your muscle.so you do practices very well.