Overload's Training

[Overload]

rest up and prep for a good pull day.. it's time to take 550 or 585 for a ride! If you're like me..and I get the idea that you are. It'll feel like you were born again picking up something like that! HAHA

That's the plan man!!!

i'm going to go light this week on deadlifts because i missed last weeks workout, but NEXT week i will pull 545.

i always feel fantastic after a new PR, even though i've pulled these numbers many times in the past, i've never pulled over 535 drug free. so this will actually be a new PR for me in a special way.

[Overload]

Tues - Squats(quads, hams, calves)

Squats 5x5 - no belt - Ass to grass
warmups
380x5
380x5
380x5
380x5
380x5 - Good session.

Lunges
145x25x3 sets

Single leg extensions(ACL rehab)
80x25x3 sets - concentrate on full flex and squeeze

Double leg ham curls(ACL rehab)
120x25x3 sets

Standing calf raises
150x25
200x25
250x25
300x25...rest pause 5 reps
250x31

Calories - 3500 Approx. - Moderate carb day

Cardio - Swimming for 45 minutes

Weight - 230

Very good squat session today, the weights felt really good and i had plenty of strength.

Not much to report, just a solid ass workout.

I might add some goodmornings to the mix next week, we shall see, i haven't done them in 2 years.

Knee is 110%

[ripitupbaby]

Damn dude, that looks like it was a great workout.  Cardio too...I'm impressed!

Glad to hear the knee is feeling good.   

[Overload]

Damn dude, that looks like it was a great workout.  Cardio too...I'm impressed!

Glad to hear the knee is feeling good.   

Thanks Rip!

I have to do cardio or i'll be 250+ very quickly because i eat so much! I actually enjoy cardio most of the time.

I'm lucky my knee has not given me one issue since surgery...

[thewickedtruth]

That's the plan man!!!

i'm going to go light this week on deadlifts because i missed last weeks workout, but NEXT week i will pull 545.

i always feel fantastic after a new PR, even though i've pulled these numbers many times in the past, i've never pulled over 535 drug free. so this will actually be a new PR for me in a special way.

seriously? no more than 535 drug free? That'll be a milestone for sure! I knwo you're good for 600 easily when you're feeling more squirrely drugs or not!

[Overload]

seriously? no more than 535 drug free? That'll be a milestone for sure! I knwo you're good for 600 easily when you're feeling more squirrely drugs or not!

Yup, back in 2001.

535 at 198 pounds and natural.

I had only been doing power training for 8 months...lol

It was my first power lifting competition ever, shortly after i turned to the darkside!

I feel very strong and i believe a 600+ pull will be possible in the next 6 months to a year.

[thewickedtruth]

Yup, back in 2001.

535 at 198 pounds and natural.

I had only been doing power training for 8 months...lol

It was my first power lifting competition ever, shortly after i turned to the darkside!

I feel very strong and i believe a 600+ pull will be possible in the next 6 months to a year.

depending on how far you "give into" 545... 600 might still be doable sooner than that.

[Overload]

depending on how far you "give into" 545... 600 might still be doable sooner than that.

I think so.

I'm just trying to be careful, all i need is another injury!

[Overload]

Weds - Cardio

30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Bicycles

Calories - 3200 Approx. - Low Carb day.

Weight - 231

Lots of energy today and i didn't get worn out like i usually do.

Not much going on, just a good cardio session.

[Overload]

Thurs - Speed Bench(Shoulders)

Close Grip Bench w/ 80 pound chains
warmups
355(435 Top)x3 reps
365(445 Top)x3 reps
375(455 Top)x3 reps...Tough set

Clean and press
225x5 reps
275x5 reps
280x5 reps

Upright rows
95x15 reps
115x15 reps
135x2x15 reps

DB Shrugs
125x3x25 reps

DB Holds after shrugging
125DB for 1 minute x 3 times

Calories - 3800 Approx. - Mod Carb day.

Cardio - 45 mins on the Elliptical

Weight - 230

Time to quit half steppin, i switched to 3 rep sets for my close grips and that shit is tough. the final set of 455 at the top was too heavy, but i powered through the reps and got it done.

Everything else is the same as last week.

Good session, elbows are a bit tender today but no big deal.

[Overload]

Friday(7/11/08) - Deadlifts (Back) & Abs

HEAVY DEADS FROM THE FLOOR
warmups
405x3
455x3
Add belt
495x3...EASY! PR



Close grip Chins
BWx15
Add 60x15
Add 80x15
Add 80x15

One arm DB row
125x20x3 sets - no straps

Machine Pullovers
180x15
270x15
320x15

Rope Crunches Arnold style
200 stack 15x3 sets


Calories - 4000 Approx. - High carb day!

Cardio - ZERO!

Weight - 231

I missed last weeks back session so i took it easy and decided to do triples instead of singles. next week i want to pull 545. i did a smooth triple with 495 and if i would have had more gas in the tank i was going to pull more, but i was exhausted after the 495 triple.

everything else stayed the same and i'm still very sore today, 3 days later...lol

If things stay on track, i will yank 585 soon...

[Overload]

Sat (7/12/08) - Cardio

Swimming outside in the heat!

1 hour at a moderate pace.

Calories - 3200 Approx. - Low carb day!

Weight - 230

[Overload]

Sunday (7/13/08) - Heavy Bench(Chest)

Flat BB - 2nd week of my periodization
warmups
425x3
435x2
435x3

Incline DB
125x15x3 sets - deep stretch at the bottom

Cable Flyes
80x15
100x15
140x15

Calories - 3800 Approx. - Moderate Carb day.

Cardio - Eliptical for 45 minutes 

Weight - 231

Good session, weights are still light right now, as i'm in the early stages of my peridization protocol. if everything goes as planned, i should end the protocol with a 470 single, beating my current 1RM by 10 pounds...

Felt a slight tweek in my right elbow after incline, this isn't anything new, but i just like to keep track of these things.

[MisterMagoo]

niiice dude. what's your pull setup, man?

[Overload]

niiice dude. what's your pull setup, man?

Form or routine?

I pull conventional, i've never felt good pulling sumo.

My routine is just to alternate heavy and speed days every other week.

Speed day is sets of 3-5reps.

Heavy day is all singles...ME day.

[Overload]

Tues (7/15/08) - Squats(quads, hams, calves)

Squats 5x5 - no belt - Ass to grass
warmups
385x5
385x5
385x5
385x5 - Killer
385x5 - Killer

Good Mornings
225x5x3sets - Felt good

Lunges
145x25x3 sets

Single leg extensions(ACL rehab)
90x25x3 sets - concentrate on full flex and squeeze

Double leg ham curls(ACL rehab)
130x25x3 sets

Standing calf raises
150x25
200x25
250x25
300x25...rest pause 5 reps
250x35

Calories - 3500 Approx. - Moderate carb day

Cardio - Swimming for 45 minutes

Weight - 231

Legs felt good this session, lots of strength out of the hole, but the last 2 sets were killer, i struggled to get the last rep on both sets. i'm still progressing very quickly, so we will see what happens.

Added good mornings to the mix, i haven't done these in forever, i remember doing these with 405 back in my prime...lol...i can't imagine doing that right now, 225 felt light and the reps were very deep and smooth. i might add weight to these in a few weeks, right now i just want to get my body used to doing them again.

In case no body noticed, i'm slowly moving towards a more "power lifting" style protocol. by the end of the year i'll probably be doing DE and ME days for bench, squat, dead and go back to my westside protocol...we shall see, things are going good right now and i enjoy the body building style workouts.

Knee is 110%

[Overload]

Weds (7/16/08) - Cardio

30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Target mits

Calories - 3200 Approx. - Low Carb day.

Weight - 231

Good session, nothing much to say.

[Overload]

Thurs (7/17/08) - Speed Bench(Shoulders)

Close Grip Bench w/ 80 pound chains
warmups
350(430 Top)x3 reps
360(440 Top)x3 reps
370(450 Top)x3 reps

Clean and press
225x5 reps
275x5 reps
285x3 reps...tough

Upright rows
95x15 reps
115x15 reps
155x2x12 reps

BB Shrugs
405x15 reps
455x2x12 reps

Calories - 3800 Approx. - Mod Carb day.

Cardio - 45 mins on the Elliptical

Weight - 230

I went 5 pounds lighter on close grips this week due to feeling out of it today. i did smooth reps but they were tough! for some reason i felt like shit all day, but still managed to get in a decent workout.

C&P was a struggle today, just didn't have any tricep strength left and i stalled out near the top with 285. i might back off these for a few weeks.

Added BB shrugs back into the mix, felt good. no grip training.

[Overload]

Saturday(7/19/08) - Deadlifts (Back) & Abs

SPEED DEADS FROM THE FLOOR
warmups
405x5
455x5
495x3...No belt.


Close grip Chins
BWx15
Add 60x15
Add 80x15
Add 100x15

One arm DB row
125x25x3 sets - no straps

Machine Pullovers
180x15
270x15
340x12

Rope Crunches Arnold style
200 stack 20x3 sets


Calories - 4000 Approx. - High carb day!

Cardio - ZERO!

Weight - 231

Another day feeling like ass, i had a head cold the whole weekend. i decided to take friday off to recover but it didn't help much.

I was planning on pulling 495x5 without a belt, just to get ready for some heavier pulling next week. 3 reps was all i could do today, no big deal.

Everything else went ok, i still want to pull 545 next week!

[Overload]

Sunday (7/20/08) - Heavy Bench(Chest)

Flat BB - 3rd week of my periodization
warmups
430x3
440x2
445x2

Incline DB
125x15x3 sets - deep stretch at the bottom

Pec Dec
140x15
180x15
200x15...rest pause 3 reps

Calories - 3800 Approx. - Moderate Carb day.

Cardio - Eliptical for 45 minutes 

Weight - 231

Felt better today, all lifts went up nice and smooth. i think i'm finally beating this head cold. good session today, i'm going to ease into some singles by the 6th week of my periodization.

switched over to the pec dec for flyes, i get a good stretch and contraction using the pec dec.

[Overload]

Tues (7/22/08) - Squats(quads, hams, calves)

Squats 5x5 - no belt - Ass to grass
warmups
390x5
390x5
390x5
390x5
390x5...SMOOTH!

Good Mornings
225x5x3sets - Felt light

Lunges
155x20x3 sets

Single leg extensions(ACL rehab)
90x25x3 sets - concentrate on full flex and squeeze

Double leg ham curls(ACL rehab)
140x25x3 sets

Seated calf raises
90x25
135x25
180x25
205x25...rest pause 5 reps
180x30

Calories - 3500 Approx. - Moderate carb day

Cardio - Swimming for 45 minutes

Weight - 232

Very strong today, the 5x5 went very smoothly and each rep felt relatively easy.

Still going light on the good mornings, i haven't done them in such a long time that i want to get back into them slowly.

Started doing seated calf raises today and i'll stick with them for a while, calves are pretty sore two days later.

Knee is 110%

[Overload]

Weds (7/23/08) - Cardio

30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Target mits

Calories - 3200 Approx. - Low Carb day.

Weight - 232

Good session, i'm finally getting my stamina back after many years of not doing any type of muay thai training. it feels good to hit the target mits with pinpoint accuracy again.

I busted my ass when i missed a 3' box jump...

[QuakerOats]

damn dude you seem like a strong guy, do you have any pictures or video clips posted?

[Overload]

damn dude you seem like a strong guy, do you have any pictures or video clips posted?

Thanks Alex.

I'm actually not as big as you probably think!

My girlfriend says i look like Michaelangelo's David...lol

[QuakerOats]

Thanks Alex.

I'm actually not as big as you probably think!

My girlfriend says i look like Michaelangelo's David...lol

not Alex but you seem to have a million and one reasons for not posting a picture of yourself, what gives? no one expects you to look like Jay Cutler but at least prove you look like you train.