Metal's Peak

[Metalhead1]

Great work MH.

Thanks. Only 10 1/2 months late

 

[Metalhead1]

ME Lower today. Was going to do heavy good mornings, but decided to get some more work in my squat gear.

Broke in some new triple ply briefs. Beastly ****ers. Took 15 minutes and a lot of energy to get them on. Did a few sets to a higher than parallel box.

Took those off, and went back to my training briefs.
441+70 in chains for a double.
Put the suit onand hit
485+70 in chains for a single.

Single was shitty. Rushed it and didn't sit back enough. Momentarily lost positioning off the box, but corrected quickly.

Moved on to good mormings, and heavy rev hypers for a lot of volume in the end. Finished off with 3 minutes of sled work.

 

[Metalhead1]

Last night was supposed to be shirt work. Goal was a 3RM with a 2 board just for more practice. Of course I got greedy.

431x1 shirt wasn't set enough. Got it set
431x3 felt good. Kept going.
475x1. Flew up. Said **** it. Went up.
519 missed the groove
519 missed the lockout (super ****ing pissed)

Ihaven't been that pissed in a long time. Gibson heard all about it.

After i drove home, pet my dog, calmed down, and watched the videos I realized the problem.

For the past two months i've been benching with my pinky on the rings for max stability for me. Last night i wanted to decrease the ROM even more. So i went middle fingers on the rings.

The issue is the same now as it was two months ago. Going wider, my elbows flare right off the chest, and not gradually. Causing me to lose position in my wrists, and the bar whips slightly.

So definitely not smart going wider for max effort work, without using it for so long. Lesson learned

 

[Metalhead1]

Typical Sunday. Swapped out speed bench for repetition method for more volume.
Repetition Bench
231x8x9sets
231x10
• Fat Bar
•rest time <90 seconds

SSB JM Press
4x5 (red band 70)
216x5x3sets
216x7 w/tri hold

Kroc Rows
3x8
120, 130, 135

DB Hammers
40x12x2sets
SS
Band Shoulders (purple)
2x20

Tri Gauntlet
2 rounds
SS
Face Pull Gauntlet
2 rounds

Max Effort today
#2 Pin Rack Pull 1RM
299x5
389x3
479x1
519x1
569x1
589x1
609x1 miss at knees
• Red bands (30)
• Chains (84)
Originally it was supposed to be bands only. The bands didn't get tight until about knee height, so I added chains to compensate from the start.

Since I missed at knees, i went up to pin #4 to work that range.
Pin #4
80% 494x3x3sets

Belt Squat
4x5
225x10
315x5
365x5
405x5
455x5

Rev Hypers (strap) glute focus
230x15x4sets
230x20
SS
Single Leg Ham Curls
80x15
80x10x2sets

ATP Calves
3xF
• 90lbs straight weight + 2 purples
SS
Abs (gray)
2x25
1x50

 

[DEADlifter]

Killer Session! I had to look up a lot of those exercises because I wasn't familiar with them. Very impressive, brother.

 

[tinymk]

I can appreciate your having such a technical approach to your training. I am very similar on how I approach my training. Congrats on that PR pull on deads!

 

[Metalhead1]

Killer Session! I had to look up a lot of those exercises because I wasn't familiar with them. Very impressive, brother.

Thanks man. They're just variations of other variations to keep training fun, and with purpose.

 

[Metalhead1]

I can appreciate your having such a technical approach to your training. I am very similar on how I approach my training. Congrats on that PR pull on deads!

Thanks man. Figuring out what I need and autoregulation have made the biggest impact on my training.

Liatening to Dave Tate's podcasts constantly have made me question everything that goes in a workout. If I can't find a reason for it, it's removed

 

[Metalhead1]

Dynamic upper today. Nothing crazy, other than focusing on form and volume. Laat week of the 3 week phase for the fat bar, and ssb jm press.

Repetition Bench
231x10x10sets
• Fat Bar
• <90 seconds rest

SSB JM Press
227x5x4sets
• 70 chains

Flat Supported DB Rows
115x10x2sets
120x10

Hammer Curl w/rev hyper
50xFx4sets
Just a variation for something different instead of cables or dumbbells.

Band Shoulders
This is set up with a purple band choked at the bottom of a rack. Sitting on a chair with the band to my side, and pressed up. Hypertrophy, and prehab purposes.

Tri gauntlet
This is set up with a purple, black, and red band at the top of the rack. Press downs slowly on the purple until it really ****ing burns.

Then, move to the black one and go a little faster. Finish them off with the red at the end. No breaks in between bands.

I don't keep a rep count on these. Just go until it burns. Then, 5ish more. Really fills them up.with blood.

 

[tinymk]

Great work brother!

 

[Metalhead1]

Cambered Box Squat (65) 1RM w/chains (114)
Multiple sets with chains only
175
241
285
329
351x1
373x1
*395x1
This was my goal for the day
Suit straps down
439x1 +114
461x1 +114
Straps up
505x1 +114 (619)

Rev Hyper
230x20x3sets
SS
Single Leg Curls
85x15x2sets
75x20

ATP Calves
3xF
• 3 purples
SS
Abs
25, 25, 50
• Gray/black/red

Big pr day. Squat moved well. Explosion was there. Beat my old record by 110lbs from 6 weeks ago.

 

[DEADlifter]

Great work Metal. When is your next meet coming up?

 

[Metalhead1]

Great work Metal. When is your next meet coming up?

Thanks. If I do one soon it will be in April. Probably won't, because I need more time to work my technique, and actually be somewhat content in my strength.

So most likely later this year. I'm not in a huge rush at the moment.

 

[Metalhead1]

2 Board Bench 1RM
111x6
155x5
199x5
231x3
265x1
309x1
331x1
353x1
Shirt
375x2
*419x1
441x1
463x1

Catapult
375x5
408x5

Tates
70x8x3sets

DB CSR
85x10x3sets
• 2 sec contraction

Shit day overall. Well, felt like shit. 419 was the goal. Went up easy. I had higher expectations than 463, but i was super fatigued.

The max lower from Monday has fried me majorly. Next week will be the long awaited, yet boring deload week to recover.

Eating has been an absolute chore aince Monday. Almost getting nauseous every time i eat. Weight is still holding at 255.

 

[tinymk]

What shirt are you wearing? Those seem like solid numbers to be pushing

 

[Metalhead1]

What shirt are you wearing? Those seem like solid numbers to be pushing

Inzer SDP. It's just technique that is ****ing me up. Main problem I'm having is staying tight as the weight lowers. I seem to cave a little once the collar tightens.

 

[Metalhead1]

Watched the videos of the two top lifts. They looked better than they felt. Right shoulder got looae, so i'll rehab it tomorrow. I'm just going to chalk it up as fatigue, and move on.

 

[BigSwolePump]

Props to you for keeping this log for almost a year. I follow you on the gram and stay inspired by your dedication brutha. Keep it up

 

[Metalhead1]

Props to you for keeping this log for almost a year. I follow you on the gram and stay inspired by your dedication brutha. Keep it up

Thanks bro. I appreciate that.

I just keep it going as I go through my trial and error period of idiocy with hopes of helping anybody in the future going down this path.

 

[Metalhead1]

Normal Upper Recovery day just to get bloodflow into areas from heavy bench yesterday.

Earthquake Bench
4x10 w/80lbs hanging. Added chains the last two sets
Kettlebells are hanging by bands

Bamboo Bradford Press
4x10 60lbs hanging
These are seated shoulder press with the earthquake bar. Front to back is one rep.

Shoulder big chains
Dirty 30 x2
Chain each hand
Side x 10
Front x10
Rear delt x10

Tri PD
Purple band slow and controlled on emphasis on extension. Black fast for blood.

Abs
Band crunches
X50

Simple. Effective. Easy.