herderdude
Well-known member
Great stuff today, Jim. Congrats on the huge comeback.
Jim's Training to Become a Human Tank!
- Thread starter jimbuick
- Start date
CincyKiller45
Well-known member
Glad to see you back, man. Congrats on the meet. Now let's keep this momentum going.
jimbuick
Legend
Thanks man, training is going to change a little bit for now.
Going to work some serious volume to get some weight back on, but also going to start running 1-2x a week. Hoping to get everything in order soon enough to get into HPD academy in February (if I can get accepted).
Also, this meet was my best lb for lb performance in a meet lol. (Watch out bolt, I'm coming for you)
jimbuick
Legend
Not much going on this last week, been working a lot of hours and I'm also house hunting ATM.
Got out today to do the PAT Self Assessment for my HPD application packet, and forgot how much running sucks.
Nothing incredible, but well above the academy entry requirements and academy graduation requirements.
Got out today to do the PAT Self Assessment for my HPD application packet, and forgot how much running sucks.
Nothing incredible, but well above the academy entry requirements and academy graduation requirements.
jimbuick
Legend
My wife was lol, she always finishes before me so she keeps it on her phone and stops it when I finish.
Time was 5:49. Now I just need to keep that pace for twice as far.
herderdude
Well-known member
Dude, preach. Most strength athlete calves suck. Suck to train, suck to mash, suck suck suck.
jimbuick
Legend
Yeah man, its bad. Gonna have to probably start mashing them some if I'm gonna keep this **** up.
jimbuick
Legend
OK, got my off season training planned out. Gonna really work on the back, arms, and legs for the foreseeable future.
Probably going to do my training right after I get home from work, which will suck at first but is probably the only way it can happen. Right now I'm usually working 3P-5A or something around there.
Looking like-
Sunday: Rest (Sundays are the longest work days for me, usually 2P-6A)
Monday: Bench (Base Building I), DB Bench (350 method), biceps+triceps
Tuesday: BB Rows (4 x 8-10), Kroc/DB Rows (3 x 12-15), Rear Delts (75-100 total reps), Traps (4 x 12-15)
Wednesday: Deadlift (Base Building I), SLDL (3 x 10-12), Calves (3 x 15-25)
Thursday: Incline Bench (Base Building I), OHP (3 x 8), Chin-ups (25-40 total reps)
Friday: Squat (Base Building I), Lunges (100-150 total), 3/4-1.5 mile run (8 minute pace if possible)
Saturday: Sprints (100-600M) or easy shuttles (running mechanics and active recovery based on how beat up my body is), Core (planks/low back/pallof/etc.)
Fridays and Saturdays I'm off work, so really my workouts will be:
Tuesday morning
Wednesday morning
Thursday morning
Friday morning
Friday afternoon
Saturday afternoon
Which will suck, but that's just the way its gonna have to go. That second leg day is gonna be a bear, especially at the beginning.
Thoughts/critiques/complaints?
Probably going to do my training right after I get home from work, which will suck at first but is probably the only way it can happen. Right now I'm usually working 3P-5A or something around there.
Looking like-
Sunday: Rest (Sundays are the longest work days for me, usually 2P-6A)
Monday: Bench (Base Building I), DB Bench (350 method), biceps+triceps
Tuesday: BB Rows (4 x 8-10), Kroc/DB Rows (3 x 12-15), Rear Delts (75-100 total reps), Traps (4 x 12-15)
Wednesday: Deadlift (Base Building I), SLDL (3 x 10-12), Calves (3 x 15-25)
Thursday: Incline Bench (Base Building I), OHP (3 x 8), Chin-ups (25-40 total reps)
Friday: Squat (Base Building I), Lunges (100-150 total), 3/4-1.5 mile run (8 minute pace if possible)
Saturday: Sprints (100-600M) or easy shuttles (running mechanics and active recovery based on how beat up my body is), Core (planks/low back/pallof/etc.)
Fridays and Saturdays I'm off work, so really my workouts will be:
Tuesday morning
Wednesday morning
Thursday morning
Friday morning
Friday afternoon
Saturday afternoon
Which will suck, but that's just the way its gonna have to go. That second leg day is gonna be a bear, especially at the beginning.
Thoughts/critiques/complaints?
jimbuick
Legend
That's always done for warmups on press days.
jimbuick
Legend
Rodja
Board Sponsor
Any time the humerus/horizontal extension is involved, the RC is active to help stabilize the humerus.
jimbuick
Legend
OK, worked out after work this morning.
High Incline: 135 x 1, 165 x 1, 140 x 1, 125 x 8, 125 x 8, 125 x 8, 125 x 8, 125 x 8
DB OHP: 40 x 8, 40 x 8, 40 x 8
V-Bar Chins: BW x 12, BW x 10, BW x 8
Not bad, I expected it to be worse after the time off and after work. Worked up to the 165 to try and find a TM for the movement, it was smooth but slow so I figured it was a good starting point for the training cycle.
Then this afternoon (after house hunting) was legs. It was already dark outside so no run afterwards, which is a blessing lol. Will hit 3/4 mile tomorrow.
Anyway:
Squats: 95 x 5, 135 x 1, 185 x 1, 225 x 1, 260 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
Lunges: BW x 50, BW x 50
Done. The squats were all done beltless, my training max for them is based on 350 (30# less than meet, and beltless). The 5x5 are supposed to be done in 15 minutes or less, I did them in 5:51. Trying to be as explosive as possible and finish in as short a time as possible. When they are all explosive, I'll bump the weight.
Legs were cramping before starting the lunges, so yeah. Those were fun.
High Incline: 135 x 1, 165 x 1, 140 x 1, 125 x 8, 125 x 8, 125 x 8, 125 x 8, 125 x 8
DB OHP: 40 x 8, 40 x 8, 40 x 8
V-Bar Chins: BW x 12, BW x 10, BW x 8
Not bad, I expected it to be worse after the time off and after work. Worked up to the 165 to try and find a TM for the movement, it was smooth but slow so I figured it was a good starting point for the training cycle.
Then this afternoon (after house hunting) was legs. It was already dark outside so no run afterwards, which is a blessing lol. Will hit 3/4 mile tomorrow.
Anyway:
Squats: 95 x 5, 135 x 1, 185 x 1, 225 x 1, 260 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
Lunges: BW x 50, BW x 50
Done. The squats were all done beltless, my training max for them is based on 350 (30# less than meet, and beltless). The 5x5 are supposed to be done in 15 minutes or less, I did them in 5:51. Trying to be as explosive as possible and finish in as short a time as possible. When they are all explosive, I'll bump the weight.
Legs were cramping before starting the lunges, so yeah. Those were fun.
herderdude
Well-known member
I'm sure it's in the book, but how much do you bump the weight when the time comes?
jimbuick
Legend
It doesn't have any set number actually. It says to increase TM or move to the BB II model. I'm not sure which I'll do, honestly.
herderdude
Well-known member
Probably doesn't matter a ton. Paul doesn't strike me as a strict percentages kind of guy.
jimbuick
Legend
That's my guess too.
I'm just gonna roll with this until it isn't so damn hard, and when that happens I'll make it hard again.
jimbuick
Legend
So, no run this weekend.
It was pissing rain when I woke up so I started playing the new COD that I just bought and figured I'd go when the rain stopped. Next thing I knew it was like 10 PM lol.
Just finished my workout after a 12 hour work day. Bout to hit the sack.
Bench (no arch, feet up): 135 x 3, 185 x 1, 205 x 1, 175 x 8, 155 x 8 x 4
DB bench: 62 x 13, 8, 9 (32)
a1. BB curl: 65 x 25 x 2
a2. Tri Pushdown: 50 x 15 x 2
a3. Hammer Curl: 25 x 12 x 2
a4. CG Pushup: BW x 18, 14
Notes: my god I've gotten small and weak. Was way too ambitious with my TM for bench since I intend to do it all sans arch and with my feet up. Had to lower it after the first set. Didn't even get close to the 50 reps on DB bench so that will drop next week too.
It was pissing rain when I woke up so I started playing the new COD that I just bought and figured I'd go when the rain stopped. Next thing I knew it was like 10 PM lol.
Just finished my workout after a 12 hour work day. Bout to hit the sack.
Bench (no arch, feet up): 135 x 3, 185 x 1, 205 x 1, 175 x 8, 155 x 8 x 4
DB bench: 62 x 13, 8, 9 (32)
a1. BB curl: 65 x 25 x 2
a2. Tri Pushdown: 50 x 15 x 2
a3. Hammer Curl: 25 x 12 x 2
a4. CG Pushup: BW x 18, 14
Notes: my god I've gotten small and weak. Was way too ambitious with my TM for bench since I intend to do it all sans arch and with my feet up. Had to lower it after the first set. Didn't even get close to the 50 reps on DB bench so that will drop next week too.
RegisterJr
Legend
What's the purpose of doing it arch-less?
jimbuick
Legend
Longer range of motion, the primary purpose at this point in my training is to build muscle and improve my conditioning.
jimbuick
Legend
Off work today, didn't get home til 6AM this morning so I combined deadlifts and back.
12-31-14
Conventional: 135 x 3, 185 x 2, 225 x 2, 245 x 1, 285 x 3, 285 x 3, 285 x 3, 285 x 3, 285 x 3
Set 1: Invalid Link Removed
Set 5: Invalid Link Removed
Stiff Legs: 185 x 10, 185 x 10, 185 x 7
Supine TRX Row (elevated feet): BW x 10, BW x 10, BW x 8, BW x 8
Facepulls: Purple Band x 30, Purple band x 20
DB Rows (+straps): 72 x 16
Notes: all work was beltless and either DOH or hook grip, grip failed on SLDL which is why the third wasn't a set of 10. Lower back was pumped up so I subbed the supine rows for BB, strapped up for DB rows because my hands are killing lol.
12-31-14
Conventional: 135 x 3, 185 x 2, 225 x 2, 245 x 1, 285 x 3, 285 x 3, 285 x 3, 285 x 3, 285 x 3
Set 1: Invalid Link Removed
Set 5: Invalid Link Removed
Stiff Legs: 185 x 10, 185 x 10, 185 x 7
Supine TRX Row (elevated feet): BW x 10, BW x 10, BW x 8, BW x 8
Facepulls: Purple Band x 30, Purple band x 20
DB Rows (+straps): 72 x 16
Notes: all work was beltless and either DOH or hook grip, grip failed on SLDL which is why the third wasn't a set of 10. Lower back was pumped up so I subbed the supine rows for BB, strapped up for DB rows because my hands are killing lol.
jimbuick
Legend
May be nixing the SLDL.
Back is a little sore today, just on the right side where the disc herniated.
Not anything I'm too worried about currently, but the risk to reward may not be there for that exercise right now.
Anyway, this morning after work was press work:
1-2-15
Incline Bench: 140 x 1, 125 x 8 x 5
DB OHP: 40 x 8 x 3
V-Bar Chins: BW x 12, BW x 8
Notes: inched the grip out on the inclines, it felt much better and smoother. Really focused on explosiveness with the OHP, and cut the chinups short because I was ready for bed.
This afternoon squats:
1-2-15
Squat: 95 x 4, 135 x 3, 185 x 2, 225 x 1, 260 x 1, 210 x 5 x 5 (4:06)
Lunges: BW x 30
Notes: squats weren't bad, had that discomfort in my back, didn't get any worse or better throughout. Got a pretty bad pump in the lower back on the 5 x 5 which was part of the reason I cut the lunges short. I also have that PAT with HPD on Monday morning so I'm not trying to do too much now and have my legs be sore before that run lol.
Did the band hang stuff from SuperDs YouTube channel before squatting, can't say I felt much better after but it helped my wife when she did it.
Back is a little sore today, just on the right side where the disc herniated.
Not anything I'm too worried about currently, but the risk to reward may not be there for that exercise right now.
Anyway, this morning after work was press work:
1-2-15
Incline Bench: 140 x 1, 125 x 8 x 5
DB OHP: 40 x 8 x 3
V-Bar Chins: BW x 12, BW x 8
Notes: inched the grip out on the inclines, it felt much better and smoother. Really focused on explosiveness with the OHP, and cut the chinups short because I was ready for bed.
This afternoon squats:
1-2-15
Squat: 95 x 4, 135 x 3, 185 x 2, 225 x 1, 260 x 1, 210 x 5 x 5 (4:06)
Lunges: BW x 30
Notes: squats weren't bad, had that discomfort in my back, didn't get any worse or better throughout. Got a pretty bad pump in the lower back on the 5 x 5 which was part of the reason I cut the lunges short. I also have that PAT with HPD on Monday morning so I'm not trying to do too much now and have my legs be sore before that run lol.
Did the band hang stuff from SuperDs YouTube channel before squatting, can't say I felt much better after but it helped my wife when she did it.
herderdude
Well-known member
I'm with you on SLDL. So many people like them or write them in, but I have to work hard enough to keep myself from lumbar flexion on regular stuff.
jimbuick
Legend
Yeah, I can't even say I feel them in my hamstrings all that much compared to other exercises.
jimbuick
Legend
It'll either be RDL or GHR most likely.
herderdude
Well-known member
I was gonna say I like banded RDL from blocks. Snatch Grip from 6" blocks, do it.
jimbuick
Legend
jimbuick
Legend
Woah now, you trying to get me to break all my cast iron plates in half?!?
I'll probably do them off the rack honestly, that's what the band pegs are for, right?
jimbuick
Legend
Pretty good workout today, been pretty sporadic with my workouts recently. Switched to doing them before work, which sucks but doesn't suck as bad as trying to do them after.
Pretty good workout today:
1-20-15
Bench and Arms
Pre: 3 caps Acute FX, 1 Scoop High Volume, 1 cap amentomax
Intra: 1/2 scoop Karbolyn
Post: 1 scoop Select + 2% milk
Bench Press: 135 x 8, 155 x 3, 175 x 1, 155 x 8, 155 x 8, 155 x 8, 155 x 8, 155 x 8, 185 x 1
DB Bench: 52 x 20, 15, 15 (50 total)
a1. CG Bench: 155 x 6, 155 x 6, 155 x 6
a2. BB curl: 65 x 15, 65 x 15, 65 x 12
b1. Straight Bar Cable Pushdown: 40 x 30, 40 x 22
b2. Hammer Curl: 25 x 12, 25 x 12
Notes: Bench was fast and easy, felt good. Will continue for a few weeks and then increase weight if it continues at this rate. DB bench was rough, will use that weight until the 50 reps is a little easier and then bump.
Strong pump, arms were dead at the end. May make a new log for the new year, as my goals have changed a little with the injury and new (possible) career path. Stepping away from competing for the rest of the year, only planning on December in Orange TX hoping to sniff a 1200 total at any bodyweight. Emailed Alex Viada and Complete Human Performance about their training plans so will be awaiting a response on that and to have a few questions answered but am strongly considering having them take over my training for the foreseeable future.
Pretty good workout today:
1-20-15
Bench and Arms
Pre: 3 caps Acute FX, 1 Scoop High Volume, 1 cap amentomax
Intra: 1/2 scoop Karbolyn
Post: 1 scoop Select + 2% milk
Bench Press: 135 x 8, 155 x 3, 175 x 1, 155 x 8, 155 x 8, 155 x 8, 155 x 8, 155 x 8, 185 x 1
DB Bench: 52 x 20, 15, 15 (50 total)
a1. CG Bench: 155 x 6, 155 x 6, 155 x 6
a2. BB curl: 65 x 15, 65 x 15, 65 x 12
b1. Straight Bar Cable Pushdown: 40 x 30, 40 x 22
b2. Hammer Curl: 25 x 12, 25 x 12
Notes: Bench was fast and easy, felt good. Will continue for a few weeks and then increase weight if it continues at this rate. DB bench was rough, will use that weight until the 50 reps is a little easier and then bump.
Strong pump, arms were dead at the end. May make a new log for the new year, as my goals have changed a little with the injury and new (possible) career path. Stepping away from competing for the rest of the year, only planning on December in Orange TX hoping to sniff a 1200 total at any bodyweight. Emailed Alex Viada and Complete Human Performance about their training plans so will be awaiting a response on that and to have a few questions answered but am strongly considering having them take over my training for the foreseeable future.
RegisterJr
Legend
Meadows shrugs? A DB hold at top or prone?
jimbuick
Legend
Hold at top.
Dead lifts today:
DL: 135 x 5, 185 x 3, 225 x 1, 265 x 1, 285 x 3, 285 x 3, 285 x 3, 285 x 3, 285 x 3
GHR: Black band x 10, 9, 7
1 leg calf raise: 53 x 15 x 2
Notes: no speed today after the 265, some of the reps were good but most were dreadfully slow. Didn't feel bad, just slow.
Got some video, will upload to IG when I get off of work (~3-4 AM)
jimbuick
Legend
Dead lifts: Invalid Link Removed
Skipped training yesterday, overslept and then had some calls to make for this house buying process and by the time that was done it was time to go to work.
Hit the upper session today, and will just do the squats tomorrow instead of the active recovery/conditioning work.
Anyway:
Pre: 1/2 scoop Karbolyn, 4 cap Acute FX, 1 cap Amentomax, 1 scoop High Volume
Intra: 1 scoop Karbolyn
Post: Rotisserie chicken, Mac n cheese, vegetables, maybe protein powder
Incline Bench: 135 x 1, 155 x 1, 140 x 1, 125 x 8, 125 x 8, 125 x 8, 125 x 8, 125 x 8
Invalid Link Removed
DB OHP: 45 x 8, 45 x 8, 45 x 8
WG Pulldown: 90 x 10, 120 x 8, 130 x 6, 140 x 4
V Bar Chins: BW x 8
Lateral Raise: 50 x 8, 50 x 7
Notes: Inclines were flying, will see how next weeks speed is and adjust if necessary. Really working on exploding with all my assistance exercises on the concentric and controlling the eccentric. WG pulldowns were rough. Laterals were not strict, cheat the weight up and fight like hell to control its descent.
Skipped training yesterday, overslept and then had some calls to make for this house buying process and by the time that was done it was time to go to work.
Hit the upper session today, and will just do the squats tomorrow instead of the active recovery/conditioning work.
Anyway:
Pre: 1/2 scoop Karbolyn, 4 cap Acute FX, 1 cap Amentomax, 1 scoop High Volume
Intra: 1 scoop Karbolyn
Post: Rotisserie chicken, Mac n cheese, vegetables, maybe protein powder
Incline Bench: 135 x 1, 155 x 1, 140 x 1, 125 x 8, 125 x 8, 125 x 8, 125 x 8, 125 x 8
Invalid Link Removed
DB OHP: 45 x 8, 45 x 8, 45 x 8
WG Pulldown: 90 x 10, 120 x 8, 130 x 6, 140 x 4
V Bar Chins: BW x 8
Lateral Raise: 50 x 8, 50 x 7
Notes: Inclines were flying, will see how next weeks speed is and adjust if necessary. Really working on exploding with all my assistance exercises on the concentric and controlling the eccentric. WG pulldowns were rough. Laterals were not strict, cheat the weight up and fight like hell to control its descent.
jimbuick
Legend
Just finished the workout so I haven't eaten anything yet lol.
Also, no rotisserie chicken. Got here too late. Instead it will be some McDonalds with protein while I wait for this chicken in the oven.
jimbuick
Legend
1-24-14 Squats
SSB squat: 155 x 3, 205 x 1, 245 x 1, 260 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
Finished the 5 x 5 in 4:20.
260: Invalid Link Removed
210: Invalid Link Removed
Lunges: 36# x 10 x 5
Leg Ext: Black x 12, Purple x 12, Purple x 12
Roll outs: BW x 8, BW x 8, BW x 8, BW x 8
Notes: legs were cramping on the last set of squats, did the SuperD band hang stuff for the hips/lower back before starting. Feeling pretty good overall, decided I'll be using a 2:1 ratio for SSB:straight bar for squats. Leg extensions were done on the GHD, laying back with the legs hanging off the pad, band wrapped around the beam and alternating legs. Explode up, control down. Lunges were per hand weight.
SSB squat: 155 x 3, 205 x 1, 245 x 1, 260 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
Finished the 5 x 5 in 4:20.
260: Invalid Link Removed
210: Invalid Link Removed
Lunges: 36# x 10 x 5
Leg Ext: Black x 12, Purple x 12, Purple x 12
Roll outs: BW x 8, BW x 8, BW x 8, BW x 8
Notes: legs were cramping on the last set of squats, did the SuperD band hang stuff for the hips/lower back before starting. Feeling pretty good overall, decided I'll be using a 2:1 ratio for SSB:straight bar for squats. Leg extensions were done on the GHD, laying back with the legs hanging off the pad, band wrapped around the beam and alternating legs. Explode up, control down. Lunges were per hand weight.