White Belt for Life

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Blaidd Drwg
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Re: White Belt for Life

Post by Blaidd Drwg » Fri Dec 16, 2016 5:53 pm

Beer Jew wrote:What are your thoughts on multiple heavy deadlift singles as a training tool? As a standalone, as part of a wider programme? Where do you see it fitting in best?
Well...that's a tough one. Lots of differing opinions I'm sure. for Conventional pulling here are my general thoughts. If I misunderstood the query please redirect me.


I think once you're pulling over 5 plates for work sets, the DL is best trained for most* people in singles and doubles regardless of programme. It's a very technical lift at that point and only gets more so, it's very taxing to the lower and mid back and requires some degree of precision.

There are exceptions of course but wave loading like PL does, or timed work, or even ladders are all good volume approaches using the DL. We find that as soon as soemone is pulling really heavy weights proportional to BW, 531 or 853 progressions don;t really work, those 5 resp sets make deep inroads ino recovery reserves but don;lt deliver a lot of good stimulus. In fact, the DL becomes pretty suspect as a hypertrophy exercise in general.

For my money, regardless of frequency, I like to see the DL from the floor belted or not, mostly* done competition style mixed grip for doubles and triples at most. Hi-re downsets are ok in certain contexts...in fact, I love them...but they are an ego boost not a trainign tool. Most people shoudl not pull comp DL for higher reps, save that for reverse band work, trap bar DL, max reps on axle or blocks but keep the comp movement low rep, hi precision.

All of this said, I love pulling from the floor every week. I like pulling multiple times a week even but I don;t think most people have the capacity ( I dont anyway) to pull Heavy from the floor more than once every 10 days. DL is the place IME where variety is the most useful adjunct.
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Beer Jew
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Re: White Belt for Life

Post by Beer Jew » Sat Dec 17, 2016 12:25 am

Nice... so presumably a cycle would start with triples, and wind it's way down to doubles and singles? Pulling heavy once every ten days, with a variation in between?

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Re: White Belt for Life

Post by Blaidd Drwg » Sat Dec 17, 2016 9:02 pm

Beer Jew wrote:Nice... so presumably a cycle would start with triples, and wind it's way down to doubles and singles? Pulling heavy once every ten days, with a variation in between?

That can work but honestly, I think it works well to waive the load up rather than the reps down. So doubles and triples at an RPE of 8 then a downset or two, moving towards one or more sets of 2-3 at an RPE of 9+ using restorative variations on the off week (SLDL, small plinths or Blocks etc)
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Re: White Belt for Life

Post by Blaidd Drwg » Sat Dec 17, 2016 9:02 pm

pause bench ladders
135x5
185x5
225x5
275x3
305x1
305x3
305x5
305x1
305x3
305x5
305x1
305x3
305x3
"He who knows only his own side of the case knows little of that." JS Mill

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Re: White Belt for Life

Post by Blaidd Drwg » Sun Dec 18, 2016 11:29 pm

Squat.
Slightly jacked up medial glute in rows last week. Was Dreading this one.

135x10 paused
225x5 paused
295x2 paused
295x20- not bad.
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Re: White Belt for Life

Post by Blaidd Drwg » Fri Dec 23, 2016 5:12 am

Graston work this week. PT thinks the hamstring probably had a small tear as well so we went to town on the whole hip.

Oi...fucking painful.

Pause Squat Ladders
135x5
225x5
315x(1,2,3)x3
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Re: White Belt for Life

Post by Blaidd Drwg » Sat Dec 24, 2016 1:31 am

Pause Bench ladders
seriously down tempo.

305x(123)x3
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Re: White Belt for Life

Post by Blaidd Drwg » Sun Dec 25, 2016 12:07 am

Pause squat ladders
135x5
225x3
275x1
315x1
335x(123)x3

ACDC method
traps
rear delt
lateral machine
rear delt flies
tricep pushdowns
hammer curls
preacher curls
face pulls
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Re: White Belt for Life

Post by Blaidd Drwg » Wed Dec 28, 2016 6:22 pm

Warm up to pause squat.
barx20
135x8
185x4
225x5
275x1
315x0

NO DICE. Quad is seriously irritated and complaining about this shit. Felt like it was gettign better but the graston work has lit off a cascade of shitty hip, ham and quad issues.
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Re: White Belt for Life

Post by powerlifter54 » Wed Dec 28, 2016 6:49 pm

Blaidd Drwg wrote:Warm up to pause squat.
barx20
135x8
185x4
225x5
275x1
315x0

NO DICE. Quad is seriously irritated and complaining about this shit. Felt like it was gettign better but the graston work has lit off a cascade of shitty hip, ham and quad issues.
A conspiracy of stabilizers.
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Re: White Belt for Life

Post by Blaidd Drwg » Wed Dec 28, 2016 6:56 pm

I think you're dead right.
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Re: White Belt for Life

Post by Blaidd Drwg » Thu Dec 29, 2016 6:32 am

Sacked up and hired some adult supervision for the next block. It's going to be a good experience.
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Re: White Belt for Life

Post by Beer Jew » Thu Dec 29, 2016 12:42 pm

Do tell.

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Re: White Belt for Life

Post by Blaidd Drwg » Thu Dec 29, 2016 7:18 pm

Beer Jew wrote:Do tell.

Connected with one of Duffin's guys, Tony Montgomery. I've competed with him, I like his attitude and process. He works in the background with a ton of IPF/IPL/IFBB people. It's not so much that I hope he knows so much more about the moving pieces, it's more that he'll pull the reigns in a bit when I need it. Add to that I have a busy year of my own between coaching, working and kid activities, it was a relief to hand it off to someone else. Really looking forward to it. No idea what the plan entails yet. Frankly don't care, just want to finish this quad rehab and let someone else deal with the overview while I focus on execution.

Today was pause bench ladders
135x5
225x5
315x(123)x3

Follow up session tonight.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: White Belt for Life

Post by Blaidd Drwg » Sat Dec 31, 2016 5:08 am

Squat
135x10
185x3
225x3
315x3 paused.
225x10
225x10

Accessories all AC/DC METHOD

traps
Rear delt flies
Face pulls
Duffin pulls
Hammer low row
Seated hammer curls
Preacher curls
Side laterals
Pullovers
"He who knows only his own side of the case knows little of that." JS Mill

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Re: White Belt for Life

Post by Testiclaw » Mon Jan 02, 2017 2:42 am

Bodybuilder
My cousin is a redheaded german-mexican, we call him a beanerschnitzel

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Re: White Belt for Life

Post by Blaidd Drwg » Mon Jan 02, 2017 8:01 pm

Testiclaw wrote:Bodybuilder
:)


Joining LA fitness for the extra workouts has been the best thing I've done for my training in the last 2 years.
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Re: White Belt for Life

Post by Testiclaw » Mon Jan 02, 2017 9:34 pm

I've thought about the same thing, actually.

There are plenty of places around here that are cheap and perfect for fluff and Incline treadmill walking.
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Re: White Belt for Life

Post by Holland Oates » Tue Jan 03, 2017 6:29 am

I'm thinking about joining a crossfit gym for the same reasons.
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Re: White Belt for Life

Post by Blaidd Drwg » Thu Jan 05, 2017 8:21 pm

Waiting on MRI for the quad....Hired a coach and the rehab block commenced today.

Looking over the next two week...not a single competition movement. In fact, I had to go to school on some of these variations. Going to be a huge learning process as it's the exact opposite of what I'm used to doing. Lots of variety. pretty high reps.

warm up.
T-Spine Extension – 3 sets for a 5-8ct
Shin Box- 2 sets of 8 reps per side.

Lat RNT –DL warm up
135x5
225x5
225x4
Eccentric DL for 3 sec. descent
315x5 RPE 6
365x5 RPE 7
365x5 RPE 7
365x5 RPE 7
365x5 RPE 8+

High Box KB Goblet squats
5 sets of 10-RPE 6ish.

Trap Bar SLDL on a 2" block-Tempo 3 seconds up 3 seconds down
165#x8
165#x8
165#x7
165#x6

Accessories later tonight.
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Re: White Belt for Life

Post by powerlifter54 » Thu Jan 05, 2017 9:55 pm

Interesting
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Re: White Belt for Life

Post by Blaidd Drwg » Thu Jan 05, 2017 10:01 pm

powerlifter54 wrote:Interesting

I know, Right?

I'm completely giving over to the process. Luckily being so far out and coming from out of hole, I don't think I can do any harm (I hope) but the amount of different tempo stuff he has me doing and all that is a real learning curve. There are Hatfield squats on the menu, CG chain benching, lots of dumbells on pressing. With the squat we're just taking it day by day until we know more. My training partner is using the same guy (as are a couple 3-4 guys I've competed against) and he has a similar level of chicanery is his rehab/base block.

PS...the TBDL shit right there. That was really really hard. If you're shooting for 10 reps. that's over a minute under tension.
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Re: White Belt for Life

Post by Shafpocalypse Now » Fri Jan 06, 2017 9:35 pm

How do you like the lat RNT deadlifts? They do work well to make sure the lats are engaged.

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Re: White Belt for Life

Post by Blaidd Drwg » Sat Jan 07, 2017 4:07 am

Shafpocalypse Now wrote:How do you like the lat RNT deadlifts? They do work well to make sure the lats are engaged.
Fucking LOVE them. Going in the toolkit.
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Re: White Belt for Life

Post by Blaidd Drwg » Sat Jan 07, 2017 4:40 am

Baby get ups
Sphinx Pose
Press Up
KB arm bars

Close grip BP. t&G.
135x5
225x4
265x8
265x8
265x8
265x8 RPE of 7 on all.

Feet up CGBP
185x8
205x8
205x8
205x8

DB Bench 70s
x12
x12
x12
x12


Supersets
Hammer curl / rev. flies
facepulls/ pressdowns
pullovers/straight bar curls
"He who knows only his own side of the case knows little of that." JS Mill

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