Sasquatch on the gain train

Discussion in 'Training Logs' started by sasquatch, Nov 6, 2016.

  1. Servo

    Servo

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    Sasquatch you are just a large man. day you touch a weight you add 5 lbs of muscle. So much easier to get swole fast when you were born with the genes.
     
  2. SimplyXY

    SimplyXY

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    Sometimes with giant guys it's easier to think in percentages than pounds. I am not the strength training paragon the Sasquatch is, but I know that 5-10lb changes are easier to come by when that's only 2-3% of your bodyweight. In no way does that diminish any achievement, it's just a pound is different to a guy that's 6'6" and a guy that's 5'6".
     
  3. OP
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    sasquatch

    sasquatch Moderator

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    There are several tiny girls at my gym that are knocking the socks off of Wilks scores for hitting 3x bodyweight on deadlifts. 110lbs woman doing 315 or slightly more for an attempt. 200lb guy, roughly the average weight of a USAPL competitor, 3x bodyweight is 600. 3x my current bodyweight is almost 1000lbs. I believe Rudy has said once you get up to the higher numbers, it is a lot harder and longer to add more weight to the bar.

    I was hoping to have hit 405 for deadlift for a max at the end of December, and hit my last squat max of 315 for a double. After getting sick and not really bouncing back, I was just ready to restart the training cycle. At the beginning of this past training cycle I was well on my way to easily get the numbers I wanted until I got the head cold at Thanksgiving halfway through the training cycle. I was only sick for a few days, didn't really miss any training. When I started to not feel well, we just did a little bit of a deload that night, took about three or four days off, and came back with a reload week to continue the rest of the cycle but never caught back up to where my numbers were. One good thing is my strict overhead press number greatly increased along with shoulder strength. Also my bench is getting better with both arms going up at the same rate of speed. Once I was getting close to my max, my right arm would go up much slower than my left. We fixed that with dumbbell bench pressing. Much more stability in my arms and control on the way down. Still nothing impressive but much better than the cycle before last.
     
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  4. Winbot

    Winbot Administrator

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    Doesn't DL suffer the most from sickness though? If your CNS is still recovering you can't recruit it and go all-out.
     
  5. OP
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    sasquatch

    sasquatch Moderator

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    Being sick affected my squat the most. My deadlift was fine until I pulled a muscle in my left leg slipping on a wet floor mid-December.
     
  6. OP
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    sasquatch

    sasquatch Moderator

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    Next competition is February 25, and it is just a local meet. Officially started the training cycle last week, and it is going to be a short cycle. Instead of 2 weeks each of 3x10, 3x8, 3x6, 4x4, and 4x2, it will be only one week of each, except 2 weeks for 4x2. I will finish up the last week of 4x2 on February 17. Then February 20 and 21 is just going to be deload days where the weight is pretty much nothing just practicing the competition commands. Then compete February 25.

    Last week was the week of 3x10 and for the most part it sucked. I did have a great bench press session and had a new 10 rep PR, 165lbs. The next night I did squats and completely bombed out. Something was not right with me that night. We started at 220lb for 10, as that is 70% of my last 1 rep squat max of 315. As soon as I racked the bar after struggling through 10 reps, with alot of them pretty high, I had one hell of a nose bleed. A gusher. Never had a nose bleed from weightlifting. After I got it stopped. We dropped the weight drastically. I had to rack the bar after 8, take a minute, and went to unrack the bar for the last two and was a little dizzy. My trainer stopped me there. Tonight he admitted he was very worried about me that night as I have never had a night that bad. I'm not one of those that need encouragement to keep going on my sets. I unrack the bar and just go with it, roaring and growling if I have to to get through it. Then I finished the week off with deadlifts which went ok. No new 10 rep PRs but back on track.

    Tonight was the start of the week of 3x8. Much better night at squatting. Though the number was a bit lower than 220lb, I did get three perfect sets of 8 reps at 200lbs. Good form and depth spot on. Next week is 3x6 so I will be able to catch up quite a bit. Tomorrow night is bench, and we should be starting off at 175lbs for 3x8.

    Whatever had me off the last few weeks is hopefully done.
     
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  7. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was bench press, and I did 175lb for 3x8, still right on track, maybe the funk I was in is over. I could have gone up in weight, but the bench I had to use tonight was not my normal bench. This one was a bit shorter and narrower. One my last set I had to rack the bar on after rep 6 to readjust myself. With the narrower bench I was not as stable. The bench I typically use was in use by a couple of guys who also compete. If they were non-competitors, I would have convinced them to move.

    Tomorrow night is a non-lifting night. I will deadlift Thursday and overhead press Friday.
     
  8. OP
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    sasquatch

    sasquatch Moderator

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    Last training cycle was a short training cycle due to the timing of the competition. The short training cycle was kind of nice considering it started at the end of a very rough full cycle due to me getting sick. I feel much more rested, and ready to go. New training cycle started this week. First week is 3 sets of 10 starting at 70% of my competition maxes from two weeks ago.

    Monday
    back squats - (competition max was 275)190lb 3x10 all reps perfect depth. Best set of 10 I have ever done. Though previously I have done much more than this for sets of 10, never have I got good depth on each rep. Also the start of last cycle was rough, as in ended up with a nose bleed at only 200lbs for 10, so we started a little low this time. It was easy enough that next week should see a fairly big jump next week)
    Front squats - 105lb 5x5
    Gym got a Pit Shark recently, so new accessory exercise - got up to 140lb for 10. New accessory so figuring out a working weight.
    Deficit deadlift - 200lb 5x5 (Between sets four and five, some guys on a local recreational football team started shit talking with each other. A black guy on the team who started calling me Santa Claus from day one, and now all the football team calls me Santa, wanted one of the guys to go flip tires with him. None wanted to, so I said I would go flip tires with you. Flipped a 400some lb tire 8 times, went back did my last set of 5 on deficit deadlifts, unloaded the bar, and then flipped the tire again for 5 times.)

    Tuesday
    Bench press - 150x10, 155 2x10, now pausing with commands on the first lift of each set instead of just the first set.
    switched back to close grip bench press - 135lb 3x10
    Dumbbell bench press - 50lb 3x10
    Cable Pec fly - 130lb 3x10
    Assisted dips - set to 220lbs 3x10 triceps felling toasted at this point
    Tricep rope pulldown - 130lb 3x10

    Wednesday
    prowler sled sprints 4 rounds with each round being up and down the hall way no stopping until return.
    Tire sledge hammer hits followed by tire flips - 15 hits each side then flip 400lb tire 6 times, 12 hits each side then flip tire 5 times, 10 hits each side then flip tire 4 times.
    Kettlebell swings 48lb 3x10

    Thursday
    Deadlift 260lb 3x10.
    Blockpulls 300lb 5x5
    bicep dumbbell curl - 35lb 3x10
    t-bar row - 100lb 3x10
    reverse hyper - body weight 3x10

    Friday - overhead press.
     
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  9. OP
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    sasquatch

    sasquatch Moderator

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    Overhead press tonight. I didn't do as much shoulder press during the short training cycle, so tonight was a little rough. 95lb for 3x10. After that side lateral dumbbell raises 20lb 3x10, front raises 20lb 3x12, seated cable dips 180lb 3x10. Also tricep pull down but using a different machine where you place your back against a pad. The pulley is different on this machine so it is harder. 90lb 3x10.
     
  10. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was the start of week two of 3x10. Did squats tonight but had to cut short due to incoming snow storm and I had a 45 minute/mile drive home from the gym.

    Back squats - 195lb 3x10
    Front squats - 110lb 5x5
    Pit shark - 140lb 3x12 We are programming these to start at a weight for 10 reps one week, 12 the next, and finally 15 reps then go up in weight then down to 10 reps
    Deficit deadlift - skipped tonight because I had to get on the road before snow came in.
     
  11. OP
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    sasquatch

    sasquatch Moderator

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    Did some real Yeti shit today. Shoveled snow. Back to the gym tomorrow.
     
  12. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was bench night.

    Bench press - 160 2x10, 165 1x10, pausing with commands on the first lift of each set.
    Close grip bench press - 140lb but ended up failing on the 9th rep. Went back down to 135 for last two sets of 10
    Dumbbell bench press - 50lb 3x12
    Cable Pec fly - 132.5lb 7+3, 8+2, 7+1+2. Hit a wall here and struggled to get through the sets of 10.
    rested about 10 minutes
    Tricep rope pulldown - 132.5lb 3x10
    Assisted dips - set to 210lbs 3x10
    Finished up good and strong

    I have no trouble getting through the main lifts and accessories on squat and deadlift night, but always struggle halfway through on bench night.
     
  13. Son of Odin

    Son of Odin

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    That's funny, I'm the exact opposite. I love upper body day.
     
  14. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was deadlift night, 2nd week of 3 sets of 10. Almost hit a new 10 rep PR, almost.

    sumo deadlift - 265lb 8+2, took a step back for a few seconds after the 8th rep to reset as it did not feel right, then finished the last two reps. I decided to still go up just a little bit to 270lb for 10 straight reps, i.e. no stepping back from the bar but a few seconds between each rep. I then went to 275lb. This would have been a new 10 rep PR for me, but I did not get all the reps straight in a row. After the 8th rep, I stepped back again to reset, and had to step back again after the 9th rep.
    Blockpulls - 305lb 5x5
    Dumbbell bicep curls - 35lb 3x12
    T-bar row - 100lb 3x12
    Reverse hyper - bodyweight 3x12

    Goal of tonight was to really work on keeping the bar close to my shins, keeping my shins upright, and trying to get my shoulders behind the bar.
    Video of the 2nd set, 270lbs
     
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  15. Iron

    Iron

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    3 sets of 10 on DL is brutal. The only thing I can think of that might compare is back when I used to do 20 rep squats. Good work!
     
  16. OP
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    sasquatch

    sasquatch Moderator

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    This is my first set at 265lb. The guy you see sitting on the floor in front of the log press just finished 3 sets of 10 at 315lbs. He competes in strongman. Afterwards he did a bunch of sets of 5 on heavy frame pick ups.

    I stepped away after the 8th rep as I did not quite lock that out right. Step away and reset.
     
  17. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was shoulders.

    Overhead press - 100lbs 2x10, 105lb 1x10 - 5lb 10 rep PR, most weight I have done for 10 on overhead press. Most of the reps were strict press, but ended the set with push press.
    Dumbbell side raise - 20lb 3x12
    Dumbbell front raise - 20lb 3x15
    Seated cable dips - 185lb 3x10
    Tricep pulldowns using a metal v-shaped attach

    This concludes my sets of 10. Monday starts two weeks of 3 sets of 8. I ended my 10s with a 5lb rep PR on overhead press and almost a rep PR on deadlift. For bench I ended with the same weight as last full training cycle. Squats are down a bit, but depth is perfect. Once I hit sets of 6 on squats, my numbers should go up greatly. I can handle 10s for 70 to 75% of my previous max on deadlifts, but not for squats.
     
  18. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was the beginning of two weeks of 3 sets of 8 for main lift. Did squats tonight.

    Back squats - 205 2x10, 210x10
    Front squats - 115 5x5
    Pit shark - 140 3x15
    Deficit deadlift - 205 5x5
     
  19. OP
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    sasquatch

    sasquatch Moderator

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    Bench sucked tonight. I was supposed to start my sets of 8 at 175lb, 10lbs higher than where I finished my sets of 10, with commands on the first rep of each set. Here's what happened.

    Bench - 175lb 6+2 (+ means the number with the spotter's/trainer's help), drop down to 170lb, 5+3. We drop again to 165, which is where I finished my last set of 10 at last week. Again this was for 5+3. Don't know what the hell happened. Been a while since I have had a bad night on bench. My trainer was even asking questions such as if I ate enough today, did I sleep good last night, am I feeling well/not feeling sick, blood sugar not too low (always check my blood sugar before training).

    Proceeded to close grip bench. Should have started at 145lb for 8, which is 10lb more than what I did for 10s. We did the first set at 135lbx8, which went fine, so we moved up to 140lb for 2x8. Close grip bench was appropriately challenging at 140lb tonight.

    Dumbbell bench press - 50lb 3x15, really had to push the last three reps of each set, but rest of the night improves from here and I hit my target weight and all reps and sets.

    Cable pec fly - 135lb 3x10
    Assisted dips - 200lb 3x10
    Tricep rope pulldown - 140lb 3x10
     
  20. OP
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    sasquatch

    sasquatch Moderator

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    Tonight was week 1 of 2 3x8 on deadlifts.

    sumo deadlift - 285lb to start with, 10lb more than my last set of 10 last week. First set was actually easy, went to 290lb for 8, still fairly easy. Ended at 295lb for 8, the most I have done for 8 reps on the 1st week of 8. Next week I start at 300lb for 8, which is the most I have done for deadlifts so far for 8s. Should easily go past that next week.
    Blockpulls - 310lb 5x5
    Dumbbell bicep curls - 35lb 3x15
    T-bar row - 100lb 3x15
    Reverse hyper - 20lb 3x10
     
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