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trucelt: still in the fight...

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  • trucelt: still in the fight...

    After a lengthy hiatus from IM (but not from training or competing) I decided I want to keep an online journal again. I saw Breck started a new journal and Robb Hensel has been posting more frequently and even Tony Lopez has shown up....

    I've been a member here since '06 and in that time my goals, reasons for training and philosophy regarding training eating and life in general has undergone some pretty radical changes. Since this primarily a training site Ill confine my thoughts to those areas....

    TRAINING

    like everyone else that started training in the 80's I followed the typical weider-esque high volume bodypart routines that dominated the magazines of the time. When Yates hit the scene I didn't reduce my volume drastically but I was much more aware of overtraining (for better or worse)...

    When I competed in bb'ing I followed the one body part per session, 12-15 sets and lots of intensity techniques. Unfortunately I didn't know anything about varying loads/volume or frequency and the idea of a deload was completely foreign to me.

    In the last few years as I shifted from BBing to powerlifting I did enough reading to start incorporating different systems and have relied more on volume/frequency as opposed to a sort of mindless "train as hard as you can" mentality. Writers like CS Sloan, Jim Wendler, Dave Tate, Jamie Lewis (his early stuff) and Layne Norton have shaped how I train.

    SO how do I train?

    I've done both 5/3/1 and DUP both with great success (my best meet performance was after using DUP), and currently I've been following Cory Gregory's Squat.Every.Day 2.5

    BTW there is no S.E.D. 2.5 I've run both 2.0 and 3.0 and this is an amalgamation that suits me. Here's what I like about it:

    *squat 6x/week , work up to a single everyday(different variations everyday)
    *deadlift 2x/week: one sumo, one conventional
    *bench 2x/week

    one of the main reasons I like this is I feel GREAT everyday, something about starting your day off @5AM with heavy singles in the squat just sets the tone for the day....
    '17 USAPL Chicago Raw
    17 AAU Super Total
    '16-AAU Hi
    '15-USPA Metro
    '15-USPA State
    '15-AAU HI
    '14-AAU HI
    '14-USPA Metro
    '14-WABDL Sonny's
    '14-USPA State
    '14-HI Strongman
    '13-USPA
    '13-WABDL Sonny's
    '13-USPA State
    '13-AAU HI
    '11-USPA Metro
    '10-NPC Stingrey
    '09-NPC Islands
    '09-NPC Stingrey
    '09-ABA Islands
    '02-ABA Islands
    '02-ABA IronWorks
    '01-NPC Paradise Cup
    '01-ABA Olympia
    '01-ABA Islands
    '00-NPC Nat.Tri-State
    '00-INBF Musclefest
    '98-NGA Ill
    '98-INBF Ohio

  • #2
    here's todays session and it was an early day asI had to get my daughter to school...

    0300- wake
    drink Monster Rehab, wake up...
    0400-GYM

    Defrancos Agile 8
    1) Squat (competition style-no belt, no sleeves)
    95x10
    135x8
    155x6
    185x3
    225x1
    250x1
    275x1
    300x1

    had more in the tank, hit 315x1 last Tuesday but this was fast and tight and wanted to end it on "strong" rep

    2) Sumo Dead (no belt/sleeves)
    135x6
    185x3
    225x1
    275x1
    315x1
    365x1

    not bad, I pull sumo on Tuesday raw and Fridays I pull convention with belt/sleeves

    3) Leg Extension/Lying Leg Curls 3x15-20
    I do these for knee health and integrity, when I skip them for too long my knees don't feel as healthy or stable.

    4) Calf Press/Roman Chair Sit-up/Hyper
    3x15-30
    3 tri-sets here. meh.

    tomorrow is Front Squats all gangstered up (belt and knee wraps) and Push Press and delt work...
    '17 USAPL Chicago Raw
    17 AAU Super Total
    '16-AAU Hi
    '15-USPA Metro
    '15-USPA State
    '15-AAU HI
    '14-AAU HI
    '14-USPA Metro
    '14-WABDL Sonny's
    '14-USPA State
    '14-HI Strongman
    '13-USPA
    '13-WABDL Sonny's
    '13-USPA State
    '13-AAU HI
    '11-USPA Metro
    '10-NPC Stingrey
    '09-NPC Islands
    '09-NPC Stingrey
    '09-ABA Islands
    '02-ABA Islands
    '02-ABA IronWorks
    '01-NPC Paradise Cup
    '01-ABA Olympia
    '01-ABA Islands
    '00-NPC Nat.Tri-State
    '00-INBF Musclefest
    '98-NGA Ill
    '98-INBF Ohio

    Comment


    • #3
      I'll be following your journal. I read in the journal section daily but don't always post.

      I love the DeFranco Agile 8.

      True Nutrition Discount: SRC745
      *2006 USAPL Washington State Powerlifting Championships- 1st, 14-16 age-148lb class -2nd Men's Open 148lb class
      •2x WABDL Worlds Runner Up - Teens 16-17 165lb
      *Former WABDL Teen 16-17 165lb World Record Bench Holder (Washington state record) of 396.6lbs

      Comment


      • #4
        Nice work. How long do your workouts usually take?
        2005 HOA Natural Classic
        2006 OCB Midwest
        2007 ABA Natural Illinois
        2008 HOA Natural Classic
        2011
        NPC Mid-Illinois
        NPC Midwest Open
        NPC Natural Grand Prix
        2012 NGA Clash of the Titans
        2013
        USPA Illinois State
        NGA Heart of America
        NGA Clash of the Titans




        SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

        Comment


        • #5
          Awe snap shit getting real!
          in to follow
          I see you didn't take a s#!t before deadlifting....
          I too like to live dangerously

          Comment


          • #6
            Colla-
            Thanks man!

            Breck-
            From door to door about 90 minutes

            DC-
            Thanks man!
            '17 USAPL Chicago Raw
            17 AAU Super Total
            '16-AAU Hi
            '15-USPA Metro
            '15-USPA State
            '15-AAU HI
            '14-AAU HI
            '14-USPA Metro
            '14-WABDL Sonny's
            '14-USPA State
            '14-HI Strongman
            '13-USPA
            '13-WABDL Sonny's
            '13-USPA State
            '13-AAU HI
            '11-USPA Metro
            '10-NPC Stingrey
            '09-NPC Islands
            '09-NPC Stingrey
            '09-ABA Islands
            '02-ABA Islands
            '02-ABA IronWorks
            '01-NPC Paradise Cup
            '01-ABA Olympia
            '01-ABA Islands
            '00-NPC Nat.Tri-State
            '00-INBF Musclefest
            '98-NGA Ill
            '98-INBF Ohio

            Comment


            • #7
              Yeaaaaaaaahhhhh J!
              #docswholift
              PGY-1 FM
              "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

              Comment


              • #8
                Gangstering up a front squat is where it's at
                "You need never feel broken again"

                Comment


                • #9
                  woot woot, I'm going to try DUP when I have more time, guess I should start a new one here with you guys

                  Comment


                  • #10
                    Hi Nex!!

                    53Grey- I only use knee wraps on my front squats as I feel like im weaker in the quads than I want to be and the wraps/belt are great for overload (youre a coach is that sound thinking?)

                    Robb- wooooo!! I'll do DUP again but probably only as meet prep. It works and works really well but the sessions are long and very hard. Especially when your off a bit and looking at a crazy high volume day like 7x4 on squat bench and dead.....
                    '17 USAPL Chicago Raw
                    17 AAU Super Total
                    '16-AAU Hi
                    '15-USPA Metro
                    '15-USPA State
                    '15-AAU HI
                    '14-AAU HI
                    '14-USPA Metro
                    '14-WABDL Sonny's
                    '14-USPA State
                    '14-HI Strongman
                    '13-USPA
                    '13-WABDL Sonny's
                    '13-USPA State
                    '13-AAU HI
                    '11-USPA Metro
                    '10-NPC Stingrey
                    '09-NPC Islands
                    '09-NPC Stingrey
                    '09-ABA Islands
                    '02-ABA Islands
                    '02-ABA IronWorks
                    '01-NPC Paradise Cup
                    '01-ABA Olympia
                    '01-ABA Islands
                    '00-NPC Nat.Tri-State
                    '00-INBF Musclefest
                    '98-NGA Ill
                    '98-INBF Ohio

                    Comment


                    • #11
                      Happy birthdayyyy
                      #docswholift
                      PGY-1 FM
                      "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

                      Comment


                      • #12
                        aww thanks Nex

                        another early day, that started with me getting up @0300

                        Wednesday October 14, 2015
                        Agile 8/Simple 6
                        1) Front Squat (belt & wraps)
                        185x1
                        225x1
                        250x1
                        275x1

                        275 felt great, fast and deep...

                        2) Standing Press superset Bent-Over Row
                        65x5/135x7
                        75x5/135x8
                        85x3/135x10
                        110x3/135x12
                        120x3/135x10
                        130x3/135x9
                        95x10/-

                        I used Fatgripz for the press...for flat bench and overhead press I used Wendlers 5/3/1 for my progression and also borrow his idea of supersetting all presses with pulls or rows.

                        3) TRI-SETS
                        Seated DB Press 40x15/50x10/50x10
                        FM Shrug 225x6/8/8
                        Reverse Pec-Dec 40x15/15/15

                        All.Done.

                        tomorrow AM is ass-to-ankles Oly Squats and Bench:first:
                        '17 USAPL Chicago Raw
                        17 AAU Super Total
                        '16-AAU Hi
                        '15-USPA Metro
                        '15-USPA State
                        '15-AAU HI
                        '14-AAU HI
                        '14-USPA Metro
                        '14-WABDL Sonny's
                        '14-USPA State
                        '14-HI Strongman
                        '13-USPA
                        '13-WABDL Sonny's
                        '13-USPA State
                        '13-AAU HI
                        '11-USPA Metro
                        '10-NPC Stingrey
                        '09-NPC Islands
                        '09-NPC Stingrey
                        '09-ABA Islands
                        '02-ABA Islands
                        '02-ABA IronWorks
                        '01-NPC Paradise Cup
                        '01-ABA Olympia
                        '01-ABA Islands
                        '00-NPC Nat.Tri-State
                        '00-INBF Musclefest
                        '98-NGA Ill
                        '98-INBF Ohio

                        Comment


                        • #13
                          well this sucks.

                          In a related note, my plan was to compete in April and qualify for Raw Nationals in July. Just found out that the folks that have run the State Meet for the last 8 years are not doing so anymore....being that there are only 3 full meets in Hawaii (now 2) I cant do one (novice only)...my options are limited. Might have to fly to the mainland if I wanna qualify for a national meet. Good thing my wife works for Hawaiian Airlines.
                          '17 USAPL Chicago Raw
                          17 AAU Super Total
                          '16-AAU Hi
                          '15-USPA Metro
                          '15-USPA State
                          '15-AAU HI
                          '14-AAU HI
                          '14-USPA Metro
                          '14-WABDL Sonny's
                          '14-USPA State
                          '14-HI Strongman
                          '13-USPA
                          '13-WABDL Sonny's
                          '13-USPA State
                          '13-AAU HI
                          '11-USPA Metro
                          '10-NPC Stingrey
                          '09-NPC Islands
                          '09-NPC Stingrey
                          '09-ABA Islands
                          '02-ABA Islands
                          '02-ABA IronWorks
                          '01-NPC Paradise Cup
                          '01-ABA Olympia
                          '01-ABA Islands
                          '00-NPC Nat.Tri-State
                          '00-INBF Musclefest
                          '98-NGA Ill
                          '98-INBF Ohio

                          Comment


                          • #14
                            Oh I totally like the idea of overloading with the belt and wraps

                            Another idea for a secondary movement like front squats is to make them more difficult by adding something like chains or a pause
                            "You need never feel broken again"

                            Comment


                            • #15
                              until my wife returns to her regular shift at the airlines (oct 25), Ive been taking my daughter to school every morning which means I have to be home from training in time to get myself ready for work and get her up and out so I've been getting up at 3:00am...now this is never easy , but it isn't that hard either. Except for yesterday. Got up and within a few steps I realized EVERYTHING hurt: legs, knees, upper back, shoulders, elbows you name it....I was like the wtf?

                              I got myself to the gym and struggled warming up and got started:
                              1) OLY SQUATS (no belt/no sleeves)
                              185x1
                              205x1
                              225x1

                              I called it at 225, my best in this style is 275, but i decided to live to fight another day...

                              2) BENCH PRESS/WIDE-GRIP PULLDOWNS
                              190x5/120x20
                              220x5/140x15
                              250x5/140x13

                              hit all my #'s for bench and did 6 total sets of pulldowns

                              3) DB FLY/DB PULLOVER
                              2x12-15/10-12

                              was supposed to follow this with bi's and tri's but i decided enough was enough and headed home.

                              shortly after getting home i got the chills/vomited and the other unpleasantness that go along with the flu. Called into work and slept almost the entire day. the worst was the all-over body ache. Didn't eat or drink anything until diner and I had some chicken soup my wife made. She went to the gym with my daughter around 6:30pm and i slept from that time until 2:00am.

                              im much better today other than just feeling a little weak. despite my wife's counsel I had steak and eggs for breakfast and feel better. Will be resting the rest of the day other than some grading for UoP and will most likely skip the gym until monday.
                              '17 USAPL Chicago Raw
                              17 AAU Super Total
                              '16-AAU Hi
                              '15-USPA Metro
                              '15-USPA State
                              '15-AAU HI
                              '14-AAU HI
                              '14-USPA Metro
                              '14-WABDL Sonny's
                              '14-USPA State
                              '14-HI Strongman
                              '13-USPA
                              '13-WABDL Sonny's
                              '13-USPA State
                              '13-AAU HI
                              '11-USPA Metro
                              '10-NPC Stingrey
                              '09-NPC Islands
                              '09-NPC Stingrey
                              '09-ABA Islands
                              '02-ABA Islands
                              '02-ABA IronWorks
                              '01-NPC Paradise Cup
                              '01-ABA Olympia
                              '01-ABA Islands
                              '00-NPC Nat.Tri-State
                              '00-INBF Musclefest
                              '98-NGA Ill
                              '98-INBF Ohio

                              Comment

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