Metal's Peak

Metalhead1

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Man you equipped guy use the shit out of those bands lol. I do em every 4-5 weeks and they make me sore. Great work!!

Haha yeah man. At least two days a week. So far it's paying off.

The plan he has me on is much more thought out than how i programmed myself. Before i was using bands on most of the compound movements. They wrecked the shit out of my flexors, and elbows mainly
 

tinymk

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I love using doubled up minis on my heavy closegrips towards the end of meet prep. That make my lockout ****ing strong but work my elbows hard as well. Stay on course brother!
 

Metalhead1

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9 Weeks Out, Day 1 - Max Effort Lower
Sunday - May 24, 2020

DEADLIFT - w/ Texas Deadlift Bar
(Add Briefs)
155 x 1 x 5
203 x 1 x 3
275 x 1 x 1
(Add Suit)
325 x 1 x 1 ~ 4” Blocks
374 x 1 x 1 ~ 4” Blocks
424 x 1 x 1 ~ 4” Blocks
474 x 1 x 1 ~ 4” Blocks
523 x 1 x 1 ~ 4” Blocks
551 x 1 x 1 ~ 4” Blocks
584 x 1 x 1 ~ 4” Blocks
These were on the easier side. Just getting time in all the gear. Positioning is the main hassle. The suit i use has 3 cords on the sides. So, I'm working on the best combo as far as how tight, or how loose I need them for each lift.

SUSP. GOOD MORNING - w/ Cambered Bar
(Beltless)
Max 5
175 x 5
241 x 5
285 x 5
307 x 5

45° BACK RAISES
Med Ball x 3 x 10
SS
Single LEG CURLS
50 x 10
60 x 10
70 x 10
SS
LYING ABS
3 x 20
 

Metalhead1

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9 Weeks Out, Day 2 - Max Effort Upper
Tuesday - May 26, 2020

4-BOARD PRESS - w/ Texas Power Bar
Max 1
155 x 1 x 5
187 x 1 x 3
225 x 1 x 1 ~ 4-Board
286 x 1 x 1 ~ 4-Board
325 x 1 x 1 ~ 4-Board
353 x 1 x 1 ~ 4-Board
375 x 1 x 1 ~ 4-Board
397 x 1 x 1 ~ 4-Board
419 x 2 x 1 ~ 4--Board
Slight flare first rep. Took it again. Less flare but slower rep.

DUMBBELL EXTENSIONS
Max 10
5 x 10
10 x 10
15 x 10
20 x 10
40 x 10
45 x 10
Idea of this was to get volume with lower weights. Pre exhaust the triceps and to avoid possible elbow irritation. Key was locking out every single rep

CHEST SUPPORTED ROWS
60 x 3 x 10
• 3 sec pause

LAT PULLDOWNS
150 x 10
170 x 2 x 10

PUSHDOWNS
80 x 3 x 10
 

Metalhead1

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9 Weeks Out, Day 3 - Dynamic Effort Lower
Thursday - May 28, 2020

SQUAT - w/ AVERAGE-bands
253 + 160 x 10 x 2
45 seconds rest

DEADLIFT - w/ Mini-bands
242 + 150 x 10 x 1
30 seconds rest

GLUTE-HAM RAISES
Med ball x 3 x 10
• 2 chains around neck

REVERSE HYPERS
180 x 3 x 10

STANDING ABS
3 x 20
• Strong band
 

Metalhead1

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9 Weeks Out, Day 4 - Dynamic Effort Upper
Friday - May 29, 2020

BENCH PRESS - w/ Mini-bands (90)
133 + 90 x 9 x 3
3 sets each grip

4-BOARD PRESS - w/ Mini-bands (90)
221 + 90 x 3 x 5
1 set each grip

LAT PULLDOWNS
180 x 10
190 x 2 x 10

LOW CABLE ROWS
190 x 2 x 10
200 x 10

PUSHDOWNS
90 x 2 x 10
100 x 10

More speed work. Technique is better. Accessory weights increasing. Squats and chains Sunday.
 

Metalhead1

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Little health update.

The left ball began swelling about two weeks ago again. I'm on the second round of antibiotics, but this time they're not working like before.

The pain has become increasingly worse and more persistent than before. Pretty sure I may have a hernia once again that may be causing this.

Training will most likely be limited to two days this week. Hopefully I'll be able to see the urologist this week to get more definitive answers.
 

Metalhead1

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Thank you. I plan to stay the course, and train as much as my body allows to at least get through the meet in 8 weeks.
 

Jin

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Little health update.

The left ball began swelling about two weeks ago again.

I'm on the second round of antibiotics, but this time they're not working like before.

.

Stop seeing FD and you might be able to ditch the antibiotics.

Can he still fit both balls in his mouf?

hope all this works out for you.
 

Gibsonator

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lol dude you and ur ballz problems :32 (18):
 

Metalhead1

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8 Weeks Out, Day 1 - Max Effort Lower
Sunday - May 31, 2020

SQUAT - w/ chains (150)
Max 1
165 + 150 x 5
231 + 150 x 3
275 + 150 x 1
325 + 150 x 1
374 + 150 x 1
424 + 150 x 1
Stopped because knee popped out of groove on the way up. Most likely the leg of the brief sliding up. Top rep was easy overall.

DEADLIFT - w/ chains (150)
Max 5
265 + 150 x 3
331 + 150 x 5
Under shot the top set. Should have gone with 375

Single LEG CURLS
75 x 3 x 10

Abs
2 x 20
• Strong band
 

Metalhead1

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8 Weeks Out, Day 2 - Max Effort Upper
Monday - June 1, 2020

BENCH PRESS - w/ chains (106)
Max 1
Bar + 106
89 + 106
155 + 106
199 + 106
221 + 106
243 + 106
265 + 106
281 + 106

Metal Shirt
2-Board
336 + 106 two singles
Got a new shirt. So, had to try it out after raw work.

E-Z-BAR EXTENSIONS
103 x 10
125 x 10

CHEST SUPPORTED ROWS w/ chains (20 each)
60 x 3 x 10 paused

LAT PULLDOWNS
190 x 3 x 10

PUSHDOWNS
100 x 10
110 x 2 x 10

Last workout for the week. Got shit going on at work, and just going to rest up for squats next week
 

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