Metal's Peak

[silvereyes87]

Did you write your own program? I like it

 

[Metalhead1]

Did you write your own program? I like it

Shit i wish. I subscribed to the conjugate club affiliated with westside.$10 a month, and it covers my max and dynamic effort work for the month.

The only thing I write are my small workout days. 2 days a week addressing my weaknesses.

 

[silvereyes87]

Didnt know that was a thing. Might have to check them out.
Are you doing equipped at your meet? I did an 8 week peak from from Calgary barbell for mine. I think my back woulda held up if I hadnt tweaked it 2 weeks prior with pin squats.

 

[Metalhead1]

Didnt know that was a thing. Might have to check them out.
Are you doing equipped at your meet? I did an 8 week peak from from Calgary barbell for mine. I think my back woulda held up if I hadnt tweaked it 2 weeks prior with pin squats.

Yeah fully equipped going forward. Building strength and technique in the meantime. I'll add the squat suit in here and there by next month.

I've seen that one. Looks like it worked quite well for you. You had some great numbers for only an 8 week peak.

 

[Jin]

I think I’ll have to train fully equipped from now on.

 

[Metalhead1]

December 22, 2019
Warm-up
Face Pulls (purple)
2x20
Lat Pulls (gray)
2x20
Band Tri PD (purple)
2x20

Main
Bow Bar (375) w/chains (60)
50% 177x3x9sets (red 5)
• Change Grips
• 45 second rest

DB Floor Press
85x20x2sets (increase weight)

DB Decline Ext
45x12x3sets increase weight)

DB Rows
85x12x4sets (increase weight next session)

Single Arm Shoulder Press
40x10x3sets (right shoulder pain continues) last two sets nonstop

DB Flyes
50x12x3sets (increase weight if right shoulder can handle it)
SS
Hammers
40x12x3sets
________________________________________

December 23, 2019
Warm-up
Sled drags
135x3 down and backs forward
135x3 down and back backwards

Main
#2 Pin Pull 1RM (quad reds ~160)
135x3
225x3
275x2
315x2
365x1
405x1
435x miss

Belt Squats
315x5x2sets
365x5x2sets
405x10

BB Rows
185x8
205x8
225x8x2sets

Rev Hypers
70x20x4sets
SS
Abs (blue)
4x25
________________________________________

December 24, 2019
Main
Rev Band Bench 2Board w/Gray
155x5 (red)
265x5 (2 reds
287x3 (2 reds 5)
331x3 (2 reds yellow)
375x1 (3 reds)
419x1 (3 reds black)
441x1 (3 reds yellow)
(Attempt 463 next time)

CG 2Board
298x6x4sets (2 reds 5 2.5)
(Increase to 304 next time)
________________________________________

December 27, 2019
Cambered Bar (65) 150 bands (blue, purple)
50% 329x5x5sets

Single Leg Curl
50x10x4sets

Abs

Kind of a shit week. Way less volume. Schedule was all ****ed. Been sick most of the week.

Dropping the dbol. I feel it's been more of a nuisance this go around. Appetite is way down, but maintaining weight and recovery. So eating enough i suppose.

 

[DEADlifter]

Keep banging brother. Sorry bout the shoulder

 

[Metalhead1]

Keep banging brother. Sorry bout the shoulder

Thanks man.

Shoulder is better. Now my lateral collateral ligament in my left knee is acting up. Had some serious swelling for the past few days. Ice and sets of stretches for the next week or so.

 

[Metalhead1]

December 30, 2019
Warm-up
Sleds
5x Forwards

Cambered (65) GM 5RM w/chains (112)
Multiple sets with chains only
175x5 (red) + 112
242x5 (red yellow) + 112
285x5 (2 reds) + 112 (397 5 rep PR)
329x1 (2 reds black) + 112 (441 PR)

Standing Leg Curls
75x10
95x10x2sets
105x10

ATP Standing Calves
180x25x3sets
SS
Rev Hypers
90x15
115x15
125x15
________________________________________

December 31, 2019
Giant Set 3 Rounds
|ATP March
|90x2 minutes
|
|Gray Band Good Morning
|x30
|
|Rev Hyper
|50x30
|
|Sleds
|90x4 trips
|90% Recover, Repeat 3x
------------------------------------------------------------------
Strong Band Abs
25x3sets
SS
Side Bends 1
100x15x3sets
________________________________________

January 1, 2019
Warm-up
Chest Supported Rows
50x10x2sets
Orange Band Face Pulls
2x20

2 Board 1RM w/Chains (93)
Chains (68)
Chains (93)
155x3 (93)
199x3 (93)
243x1 (93)
Shirt
Get TIGHT. Tuck elbows. Pull bar to body. Feed off discomfort to get tight.
287x1 (93) (2 reds 5) fast
309x1 (93) (2 reds black) fast
331x1 (93) (2 reds yellow) fast
353x1 (93) (2 reds blue) fast
375x1 (93) (3 reds) fast (slow controlled descent, big belly) ~468 at top
*397x1 (93) (3 reds 5) PR ~490 at top

2Board CG Bench w/chains (93)
199x6 (93)
Stopped after one set. Right shoulder is Pissed

Tri PD w/fat bar
100x8
110x8x3sets
SS
Face Supported Rows
85x10x4sets

DB Incline Flyes
55x10x3sets
SS
Plate Raises
55x10x3sets
SS
Hanging Leg Raises
3x
________________________________________

January 2, 2019
Warm-up
(Orange)Face Pulls
2x20
(Orange)Tri PD
2x20

CG Floor Press
135 xreps
185x20x2sets

MG Bar Rows w/chains (70)
150x10x3sets + 70 in chains

Mag grip Lat PD (30 second rest)
130x10
150x10x2sets

Tricep Gauntlet
Purple Black Red
2 rounds
________________________________________

January 3, 2019

Cambered Bar Box Squats bands (160) blue purple
285x5 (445)
351x2 (511)
Suit on
395x1 (555)
439x1 (599 top)
461x1 (621 top)
505x1 (665 top) PR

Deads (orange 130)
331x3x6sets

Fun week. Learmed the gear some more, and hit some decent numbers for a change.

 

[Metalhead1]

Monday started off rough. Still beat up from squats 3 days prior. Tried some pulls and finished with accessories. Tuesday was small recovery day.

Wednesday I felt better so used my shirt for my main movement.
Hit 364 + 70 chains and 70 in red bands. The bands kept everything in line making the lift slightly easier than chains alone. Plus lots and lots of rows.

Upper recovery yesterday. Attempted dynamic lower tonight but my hip flexors were just fried. Had to lower the squats to 8 doubles and deads down to 5 doubles. Plus lots of rev hypers and abs.

 

[Metalhead1]

Monday
Cambered Box Squat w/chains (116)
351 (116) 467
395 (116) 511
Wanted more. Had more, but without someone running the mono, it didn't feel right. Finished the wave with this ****ing bar finally.

Wednesday
2Board 3RM w/chains (93)
Shirt work
287x3 (93) 380
331x3 (93) 424
375x3 (93) 468 PR
Finished this wave with chains. Next week, no boards and a touch at some point.

Friday
Warm-up
Sleds 180x3 trips

Main
SSB (black) Box Squat
50% 304x5x5sets (464)
• Bands (160) gray black

2" Deficit w/ (180) gray
45% 276x3x7sets (456)

Lots of accessories after main lifts, and on off days. Sleds, rev hypers, absabsabs, and lots of upper back work.

 

[Metalhead1]

Nothing worthy to report other than not doing squats for at least 2 weeks. Attempted speed squats last night and my knee got super pissed. Stopped early.

Got home and my lcl was super inflamed. It's been my focus point lately thinking that's been the issue. Tried close stance squats the other day and it popped every single time.

Now, the fluid on my knee has migrated to the front and to the inside.

If it were my lcl, the discomfort should be all on my upper outer part. Now the discomfort has radiated to behind my knee as well.

Ice has become my norm recently with this issue. Hoping ice, along with no squats will alleviate the problem.

Pondering over a few exercises and stretches with bands to keep bloodflow and to strengthen the ligaments without causing further damage in the process.

It's a mind****. My body keeps failing way before my mind does, but at least my deads and bench will be strong-ish.

 

[Thatgoodfellow]

Nothing worthy to report other than not doing squats for at least 2 weeks. Attempted speed squats last night and my knee got super pissed. Stopped early.

Got home and my lcl was super inflamed. It's been my focus point lately thinking that's been the issue. Tried close stance squats the other day and it popped every single time.

Now, the fluid on my knee has migrated to the front and to the inside.

If it were my lcl, the discomfort should be all on my upper outer part. Now the discomfort has radiated to behind my knee as well.

Ice has become my norm recently with this issue. Hoping ice, along with no squats will alleviate the problem.

Pondering over a few exercises and stretches with bands to keep bloodflow and to strengthen the ligaments without causing further damage in the process.

It's a mind****. My body keeps failing way before my mind does, but at least my deads and bench will be strong-ish.

damn man that sucks I hope you can recover quickly. You have a lot of good knowledge to give for powerlifting so I’m sure you will get it figured out.

 

[Gibsonator]

2020 Metalhead is switching to bodybuilding mark my words

 

[Metalhead1]

damn man that sucks I hope you can recover quickly. You have a lot of good knowledge to give for powerlifting so I’m sure you will get it figured out.

Thanks man. Just small precautionary measures.

 

[Metalhead1]

2020 Metalhead is switching to bodybuilding mark my words

YOU ****ING WISH lol

 

[Boogieman]

Sucks, sorry to hear that! Hope you get it all worked out, I dont have a ton of experience, I wonder if sleeves would help at all?

 

[Metalhead1]

Sucks, sorry to hear that! Hope you get it all worked out, I dont have a ton of experience, I wonder if sleeves would help at all?

I wish it were that easy.

The biggest cause I believe, has been going from a conventional squat stance to a wide stance, plus briefs.

All the outward pressure, plus the excess torque on my knee probably hasn't been ideal so quick. That, an inflamed bursa, or arthritis. Time will tell.

 

[Metalhead1]

Huge PR of 625 off 2" mats. Missed the first time, because I lost position right as the bar got to my quads. Bar drifted forward and lost it right before lockout.

Took the belt off, and did it right the second time.

Learning experience all around.

 

[Jin]

Great work MH.