DEATH Triangle training log đź’€

Rex the Alchemist said:
I want to get down to 230 but jacked. 235 would be OK too. Then in October I'll start putting the weight back on and become a bloatlord for the final stretch to see if I can hit my goals for this year. 500 squat, 500 bench and 600 deadlift. Probably be getting up to 254 again lol. Looking like it's gonna be tough to hit those numbers though, Roll.
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I reckon a full run through of 29-32 will help with that especially if your gonna bulk
 
rikwebb said:
I reckon a full run through of 29-32 will help with that especially if your gonna bulk
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You think 29 would have enough work? Seems a little easy. I don't really need the weight to hit that squat or deadlift, it's for the bench. Bench is getting heavy for me. I noticed benching feels harder now than when I was 254 earlier this year.
 
@rikwebb you actually might be on to something you beautiful genius. I kind of need a break but I dont want to actually take a week off next week like I planned. Maybe I can start with 29 next week like you said and it will give my body a little rest before jumping back into 30 then 31 and I'm guessing 32 is for peaking. That would be a 4 month training block and I could test my maxes in December. I love it when a plan comes together

hugging-kiss.gif
 
Rex the Alchemist said:
You think 29 would have enough work? Seems a little easy. I don't really need the weight to hit that squat or deadlift, it's for the bench. Bench is getting heavy for me. I noticed benching feels harder now than when I was 254 earlier this year.
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Rex the Alchemist said:
@rikwebb you actually might be on to something you beautiful genius. I kind of need a break but I dont want to actually take a week off next week like I planned. Maybe I can start with 29 next week like you said and it will give my body a little rest before jumping back into 30 then 31 and I'm guessing 32 is for peaking. That would be a 4 month training block and I could test my maxes in December. I love it when a plan comes together

hugging-kiss.gif
Click to expand...

Yeah pretty much, its normally the way to do it peaking for meets then do #37 as your deload of sorts after then go from there if you want
 
Rex the Alchemist said:
@rikwebb you actually might be on to something you beautiful genius. I kind of need a break but I dont want to actually take a week off next week like I planned. Maybe I can start with 29 next week like you said and it will give my body a little rest before jumping back into 30 then 31 and I'm guessing 32 is for peaking. That would be a 4 month training block and I could test my maxes in December. I love it when a plan comes together

hugging-kiss.gif
Click to expand...

Rik's parents (probably):

Big-Bang-Theory-Leonard-Penny-Wedding-Pictures.jpg
 
#30

W4D3

Squat
135 x 5
225 x 5
275 x 4 x
320 x 3 x 2
365 x 3 x 6

BP
135 x 5
225 x 5
265 x 5
310 x 5 x 5

DB flys
40 x 12 x 5

Lat pulldowns
180 x 12 x 4

Concentration curls
40 x 12 x 5

Easy ass day

My son started Shieko again this week. He's running #37. He just finished 8 weeks of 4 days a week wrestling training with his team and now has about 2 months off before practice starts then the season starts. We're going to try to put as much strength on him as we can. His deadlift went down a bit because he hurt his back his last wrestling match. He's at a 275 squat, 275 deadlift and a 165 bench. He should be around a 315 deadlift if didn't take a break from deadlifting for two months. He went like 25-5 this summer at match nights and 3 of those losses were to kids that qualified for states last season. He's zeroed in right now. His confidence is back. I think that Mark Munoz camp really helped his mindset more than anything which is what I wanted.

Last season he burnt out and didn't compete in freestyle. And right now he is in the meatgrinder. He needs to wrestle, wrestle and then wrestle some more. But there is a fine line between pushing him and burning him out. Last season he didn't know that freestyle was going to happen directly after folkstyle. He was a freshman and for whatever reason the coaches didn't bring it up until the last minute. My son is very similar to me, we can push ourselves very hard with no external motivation but we want to know what's going on. We need time to process and wrap our minds around it so we can use our will to get it done. They just sprung that on him last second the day he lost at Masters and it wasn't good timing, he went 0-2 and was eliminated and was devastated. It was his highest level tournament and worst performance. We are an all or nothing type of people. We are going to give 100% or we arent even going to do it unless there is some outside factor forcing us to. He was burnt out but wasn't saying it. He was holding everything in and I noticed that and had to call him out on it one day. We ended up having a talk for like 3 hours. I've been trying to get across to him this whole year that he has a lot of great qualities that others don't have but he needs to take care of his mind and spirt just as much as his body. If he doesn't bad things can and will happen. Not just in wrestling, but in life. I don't want him having to learn lessons the hard way like how I had to. I'm lucky God had mercy on me and pulled me out. We can't just keep going and going. We are fine tuned machines. There is a lot of moving parts and when we are firing on all cylinders we are a force and you either support us or get the fuck out the way, but when something breaks down the whole machine comes crashing down. And he learned that a little bit earlier this year. He's getting it, though. The universe is mental. I can see the shift starting in his mind. He going to do great this season.
 
Walk - 30 minutes, 3.0 MPH, 6% incline

Feels good to take a couple days off. One of my sons is at a sleepover birthday thing so I got some fillet mignon for me and my other son with some UFC to watch. We are getting pretty wild tonight.
 
#29

W1D1

BP
135 x 5
225 x 5
270 x 4 x 2
315 x 3 x 2
335 x 5 x 3

Squat
135 x 5
230 x 5
275 x 5 x 2
320 x 5 x 5

BP
135 x 5
225 x 5
270 x 5
315 x 4 x 4

Latpulldowns
190 x 12 x 4

Concentration curls
45 x 12 x 3

I measured my arms today and they were only 18 1/2 inches. I wasn't ready to see that. Next time I will pump the triceps up and see if we can't bump those numbers up, those are rookie numbers!
 
Rex the Alchemist said:
#29

W1D1

BP
135 x 5
225 x 5
270 x 4 x 2
315 x 3 x 2
335 x 5 x 3

Squat
135 x 5
230 x 5
275 x 5 x 2
320 x 5 x 5

BP
135 x 5
225 x 5
270 x 5
315 x 4 x 4

Latpulldowns
190 x 12 x 4

Concentration curls
45 x 12 x 3

I measured my arms today and they were only 18 1/2 inches. I wasn't ready to see that. Next time I will pump the triceps up and see if we can't bump those numbers up, those are rookie numbers!
Click to expand...

We need to create a Sheiko based arm routine!

Looking forward to seeing what your gonna get out of the #29-#32 run
 
Squat
  • 1 x 5 155 lbs
  • 1 x 4 185 lbs
  • 1 x 3 205 lbs
  • 1 x 3 225 lbs
  • 5 x 4 240 lbs(you son of a bitch!)
Bench
  • 1 x 5 135 lbs
  • 1 x 4 155 lbs
  • 1 x 3 185 lbs
  • 5 x 4 205 lbs
EZ Bar French Press 5 x 10 65 lbs

Flies 5 x 10 20 lbs

That SUCKED but, my oh my, did it suck so good! I felt the soreness already start to set in my legs about the 3rd heavy set. Listened to the entire CFH album along the way. Guess what? IT’S STILL THE SHIT! Also, 167.4 this morning. Officially the lowest I’ve been since I was like 18 and broke my record from last year




​
 
Wednesday, August 10, 2022

Pull Day

A. 30 Degree Pronated Row
30 X 5
40 X 5

47.5 X 12
47.5 X 10
47.5 X 10

B. Banded Neutral Grip Chins
Blue Band X 8 X 2

C. One Leg RDL
25 X 6/6

50 X 10/10
50 X 8/8

D. 75 Degree Incline Hammer Curl
20 X 12
20 X 10

My leg is still all fucked up.

Happy Hump Day, savages.





 
#29

W1D2

Deadlift with pause at knees
135 x 5 x 2
225 x 3
275 x 3
330 x 3 x 2
385 x 3 x 2
410 x 3 x 4

Arnold Presses
40 x 12 x 5

Rackpulls
135 x 5
225 x 5
300 x 4
350 x 4
410 x 4 x 2
465 x 3 x 4

Concentration curls
40 x 12 x 5

Tricep pushdowns
95 x 12 x 5
 
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