Turbulence slows things down and makes things bumpy but it
won’t stop you in your tracks. An obstacle will stop you…..for a little while
atleast. In his book, The Obstacle Is
The Way - Ryan Holiday wrote about Stoicism and using those obstacles in your
own favor.
Don’t woe as me because you can’t easily get what you want.
Embrace it and accept the challenge. You control your actions and that is about
it. You can’t control that someone else is a jerk or a relative got sick. You on the other hand CAN control the time you spend with the sick relative and how you
respond to said jerk.
When that obstacle presents itself and you start to get down
know that this challenge will make you stronger in the future. Control what is controllable. You can’t do anything else about the other
stuff. Worrying and stressing won’t help either. Just take action. Some of you won't know what action to take. In that case take a baby step toward where you want to be. Enough baby steps and you will eventually gain momentum and reach your destination.
The last few months have been very stressful and that stress is culminating as I move into a new chapter of my life. My training has been my companion, my savior, my void. I have pushed it as hard as I ever have and my body is responding. Things have not been idea so my sleep and recovery have been off but I continue to move forward in a positive direction.
I have been focused on my nutrition while stress has been high and this has been a great thing for me. I am still under eating but keeping as much mass as I can. If all works out I will lift at 220 in July.
5/12 dynamic effort lower
Roller hypers and roller leg curls
70 4 sets of 10 hypers and 10 leg curls
Box squat - Not as speedy as I would like but it is what it is.
255 5x2
Back was out some so I skipped deadlifts
Goblet squat 1.5's on ramp - Occluded (2 sets) 30x15,15,12
A1 - Occluded TKE 2x25, 1x25 5 second hold on multiples of 5
A2 leg raises 2x20
5/13 Dynamic effort upper
Elitefts shoulder saver bench press - 320, 340, 365x5
Speed bench w/ 1 chain 185 3x5, 205 3x5, 225 3x5, single at 255 and 275
A1 - Low incline dumbbell fly - 5 second lower 15x12, 20x12, 25x12
A2 - overhead rope pushdown 20x15 w/10 sec hold on last, 40 2x15 w/ 10 sec hold.
5/14 Upper assistance
A1 - reverse hyper rows 200 4x12
A2 hammer curls across body 25, 35x12, 40 2x12
B1 Incline curls 20x12, 25 2x12
B2 6 way 12 3x6
B3 spider walk 3x 3 up and down
5/15 Max effort lower
I want's planning on doing anything heavy today but thanks to Aaron who is helping me deal with my stress by pushing me in the gym. Without him there I would have gone through the motions.
Deficit deadlift on 3 small mats
315x2, 365, 415, 455, 505, 545, 585, 615x1, 500x8 - Not sure that is a PR but it has been a while since I pulled over 600 raw conventional. This are working.
GHR ladders x8,7,7 super set with keg carry 3x distance
rolling dumbell extension on incline 50 4x10, then a drop set 45, 40, 35x 10
5/7 upper assistance
Tbar rows work to a hard 10 190x10
straight arm grenade pulldowns 60x12, 60 2x12
pull ups with band assistance 3xfail (20, 12, 12)
side raises to heavy 8 - 40x8
Ahrens press - 30 3x15
bradford press+1 muscle round 85 miss on set 5 rep 4, rest 20 set get 3 more reps.
band pull aparts monster mini 2x50
barbell curls 3 sec up and 3 down - 65 x12, 10, 8
light band pushdown x100
db preacher curl 20 x12, 10, 10
5/8 Max effort lower
short strap hypers 205 3x12
pulldown abs 4x12
alternating leg curl with iso hold on opposite leg - org 4x10
Yoke bar Anderson squat + chain 405, 435, 455x1, strip set 235x10, 185x10, 135x10
leg extension with 5 second lower 3x12
single leg hypers 250 2x8
5/10 Max effort upper
BW 238.5
Floor press 273x5, 311x5, 354x2, 379x1, 409x1
Took too big of a jump with no hand out. I got greedy and should have played it smart. Dumbell press on 4 inch incline 70, 100x12 130x12,12,9
Started doing Fat DD pulldows to upper abs inbetween dumbells and continued into next set of exercises. 130 5x12
Barbell extension to neck 135 4x6 superset with dips 5x15 and a few sets of pulldowns Hex dumbbell press together low incline 20x12, high 20x12 superset with alternating dumbell curls 25 2x12
Alternating dumbbell curls 3x12, facepulls orange 3x20, band upright rows 3x20 orange triset Trifecta (rear, side front raise without putting down dumbbell 12x20/20/20, 15/15/15, 12/12/12
I continue with my redline training. Things are pushing the limits and I can tell that I am breaking down some. Sleep is not great, appetite is poor but strength and speed are still there. I am also making diet changes in hopes to remove a little more bodyfat. If it works I might be able to cut to 220. If it doesn't I will be a leaner 242'er
4/27
Short strap hypers 205 2x15
Speed deadlift with bow and arrow band set up
20x1 - 10 conventional and 10 sumo.
I didn't write anything else down.
4/29
BW 238.5
elitefts shoulder saver 275, 320, 340, 365x5
speed bench 9x5 185, 195, 205
close grip bench with 1 chain 265, 285, 305, 320x1
https://instagram.com/p/2EW59XSDbz/?taken-by=matt_ladewski
Tates flat + mini band
https://instagram.com/p/2ElqKkSDSr/?taken-by=matt_ladewski
Arnold press 25x20, 20, rest pause x12, 6, 4
5/1
Sumo deficit deadlift
Knees were achy and I should have stopped before I started. Worked up to 545 and knew I could do it better. Took 585 (way out in front of me) push left knee out hard and left glute and hamstring got real unhappy. I was done and went home.
https://instagram.com/p/2KgHu4SDT9/?taken-by=matt_ladewski
Stress has been tough and training has been tougher. I needed a week to recover but allow my training to catch up so I can continue to push forward. Body weight is all over the place. From 241 down to 237. Working to get my eating in order to keep recovering.
4/21
Superset 20/15/10 reps
A1 Glute ham raise
A2 short strap reverse hypers 205
Front squat continuous pump sets. I tried to not lock these
out 105x25, 115x20
This is week 2 of my Redline training but I did a week prior to starting the push. SO is this week 2 or 3? 4/13 dynamic effort
lower
Short strap hypers – 200 2x15
Box squat – 235 5x2
Speed deadlift 405+60 pound of chain 20x1 (10 conventional,
10 sumo) Time of 10 min 15 seconds
A1 – pull through 100x12, 110 3x12
A2 – single leg alternating leg curl – orange band 4x15
B1 – short strap hypers 250x12, 295 2x12
B2 – band leg extension w/ 5 second lower averagex8, strongx8, 8
4/16 AM dynamic
effort upper
Dad was in the hospital on Wednesday and I was unable to get
to the gym so I had to push this back a day later than normal. All went well
and his procedure only took a few hours.
Elitefts shoulder saver bench press Up to 365x4
Swiss bar speed bench 225 9x5
Close grip bench against 60 pound of chain 305 5x1
A1 – JM press (reverse light band) to foam pad 255 x6, 5, 5
A2 – neutral grip pushdown 55 5x15
4/16 PM upper assistance
This is my normal Thursday session but I had to push it to
the afternoon because of the morning make up. This also allowed me to train
with someone else and it was great to have Rob push me.
Dead stop dumbbell rows 100x10, 130 3x10
Tbar scap row and row 115 x 12/12, 125 3x12/12
Serrano arm complex 3x
Trifecta muscle round 20 2x
4/17 AM Max effort
lower
hips and low back
were a little tight from the adjustment and back work the night before.
Long strap hypers 160x15, 205 2x15
Deadlift with plates on 4 mats. 425, 475, 515, 565, 605x1
Stiff leg deadlift standing on wood platform – 225x8, 275x8,
315x7, 365 3x8 (I am hurtin!)
That was all I had time.
4/17 PM lower assistance
Reverse hyper long strap – sets of 8 until I got to 10
plates. Then did 1 drop sets. 10 reps
with 10,9,8,7 plates. Stopped just enough to have partner remove the plate.
A1 - Glute ham raise 21’s – After the stiff leg deads in the
morning this was a bad idea. 7 back raises, 7 glute ham raises from parallel,
then 7 back raise+ glute ham raise. 3x
A2 – pulldown abs 3x12-15
I didn’t do any quad work and I really need it but again
time was an issue.
4/19 Max effort upper and pump city!
Fat gripz bench 225x5, 275x3, 315x1, 345x1, 370x1 PR, 385x1 PR - It was ugly but I finished it.
Overhead press - A weak area I really need to bring up. 155 x6, 6, 12
A1 dips - +25 poundsx8, +45x8, +90x8, 6, +45x muscle round - fail on last rep.
A2 Mag grip pulldown 130 5x15
B1 6way 10 x 2 muscle rounds
B2 hammer curls 2 sets after each muscle round
band pull aprts 3x30
An end to a good first cycle. I need to force myself to deload. Stress has been too high for me to run at this pace any longer. Weight is down 4-5 pounds. Holding body weight between 240-241.
Been talking with a body builder friend and working on my physique. I know shoulders and legs need much work but my back is not bad. So here is a bonus progress picture. DOn't mind the grown out mohawk and shaggy hair.
Stress has been extremely high and the iron has been my
therapy. I am pushing training very hard for a meet in July. All the training has been a raw focus and
will continue that for the next 8-10 weeks.
4/4 Max effort bench
W1
Close grip bench (thumb knuckle from smooth)
315x5, 335x2, 355x2, 365, 380x1
Add catapult 365x6, 385x6
Overhead press
115x6, 135x6, 145x6, 6, 12
A1 - Dips against orange band 12, 12, 12, 12, 10, 10
A2 – Mag grip pulldown 130 4x12, 1x10
6 way muscle rounds 8x1, 10x1, 10 – fail on 4th
set
B1 – hammer curls 35 3x12, 1x10
B2 – band pull aparts mini 4x20
4/8 BW 243 – dynamic effort
bench
Elitefts Shoulder saver bench Up to 340x6
Swiss bar speed bench 225 9x5
Close grip bench w/ 60 pound of chain 285 5x1
A1 - Jm press (reverse light band) to foam pad 225x6, 245x6,
265x6
A2 - Neutral grip pushdown 50 5x15
Band fly – mini band x100 reps with 10 second hold at 25,
50, 75 and 100
4/9 BW 244.5 – upper assistance
Dead stop dumbbell rows 100x10, 130 3x10
Tbar scap rows+tbar rows (12 of each) 3x12/12
Serrano arm complex – 3x (top secret)
Trifecta – 20 2x muscle round
As you can see there has been a ton of volume. My time in the gym has helped to keep me from going crazy. Going into the void like Dave Tate. But pushing this hard into the red will eventually be my on undoing. Let's see how far we can take this before that happens.
It has been a few weeks since the meet and I am finally getting some time to sit down and put everything down on paper.
Being a part of Relentless is one of the most amazing things I have ever done. It is about lifting but it is not. These meets are about HOPE. As a whole we raised over $214,000 to help kids and families with life threatening illnesses.
When people talk about the relentless family they truly mean it is a family. It is like a reunion at these meets. Lifters helping other lifters even though it might hurt their own performance. The meet atmosphere is different.
Going into the meet I had some goals.
1. Get through a full meet and put up a total
2. Set myself up for a bench and deadlift PR
3. Squat 525, bench 535, deadlift 740. (planned 3rd attempts)
I de-loaded a little longer than I had planned so I wasn't sure how things would totally end up.
Friday we drove out and I made weight at 239.2 after my wife decided to play the heat game to cut the last few pounds and make weight.
Meet day Squats
Planned attempts 475, 500, 525
Since I was squatting in just briefs I was first in the flight. I opened easy at 475. Everything felt good so I jumped to my planned 3rd attempt of 525. Three white lights so I jumped to 550 and it ws good as well. Looking at the video I should have gone heavier but I still would have been short of a PR total so it didn't really matter.
Actual attempts 475, 525, 550 - 3 for 3
Bench press
Planned attempts 500, 515-520, 535
A few weeks out from the meet I found a run and a small hole in my single ply shirt. i wasn't sure if it would hold up through the meet but I was going to use it until it blew.
The weights felt light in the warm up room and my shoulder didn't give me much trouble as I warmed up. I opened with 500 and had some difficulty touching but I touched and pressed very easily. I was urged to take a big jump. I decided to go for 525 since I was in the meet and my squat was above what I had planned. My second attempt again flew up and I was urged to take a big jump. Into uncharted water I went. Blowing past my PR of 530 to 550. Taking jumps like this make me nervous because I have never pressed this much before. My third attempt was good and this looked to be about the right call. Six for Six!
Deadlift
Planned attempts 685, 715, 740
My lifting has always been about the deadlift. It is my lift. Training went well and my indicators shows I should be good for about 750. My indicators we dead on. After an easy opener and second attempt I took my planned third of 740. My second attempt was a small pr and my third would be 25 pounds more than I had ever deadlifted from the floor.
740 came up like an opener!
9 for 9
It is always exciting to see your training come together and do exactly what you set out to do. Yet it is almost disappointing knowing that you left so many pounds on the platform. I am now eagerly awaiting some down time to recover and relax. It won't be long before prep for Relentless Minnesota begins.
Speed bench – Short mini and long micro mini 165 5x5, 185
1x5, 205, 225x1
Db press on steep incline 80 x12, 9, 9
Banded scap rows – avg band 2x12
A1 neutral grip pushdown 4x10
A2 side raises 4x15
10/16 Bench
assistance
Neutral grip pulldowns 4x8
Alternating db curls 3x8
Barbell rows 2x10
Drag curls 2x8
10/17 Max effort
Lower
Tuesday my knee felt great. After the soft tissue work my
swelling was down to as good as it gets. Wednesday morning I took my dog for a walk and
my knee was tender to talk on. It felt like I had a bruise next to my knee cap.
The problem is I did no lower body and don’t remember hitting it on anything.
Needless to say I tried to keep things simple and put as little pressure as
possible on the joint.
Suspended yoke bar good mornings
Worked up to 365x2 – Very good for me from this position.
A1 long strap hypers 9 plates 4x10
A2 side bends 70 4x12
I trained a client then did Serrano slplit squats with a
Purdue Barbell lifter. I think this caused my knee to swell more or stay
swollen. I felt alright. I have a feeling my Lateral quad is tight and pulling
my kneecap over enough to cause some issues.
10/19 Max effort
upper
Had a visitor come in and train with me today. We had a good
pace and he pushed me to work harder today. I am always grateful for those workouts.
Speed squats with light onyx band
225 4x2, 245 2x2, 275x1, 315x1
This was the first time I have done traditional speed squats in a very long time. I love it but my body just can't handle it.
stiff leg deadlift w/ 2 chain
315x6, 365 2x6
10/1 Speed bench
3 board
325 3x5
4 board
345x3
370x3
395x3
speed bench with short monster mini band
185 6x5
10/2 upper assistance
A1 dumbell rows
130 3x8
A2 pulldowns
4x12
B1 preacher curl
B2 hammer curl
trifecta
15x1
10/4 and 10/5 at the elitefte compound.
I was able to participate in the UGSS at elitefts. Things went down like this.
Squat worked up to 510 in briefs
deadlift 4x isometric deadlifts superset with CAT deadlifts at 495. The last two speed deadlifts were 545 and 585. These felt great even with it being the first time in a new jack sumo deadlifter.
Bench
Shoulder felt pretty good. The prehab work and neck stretching has helped.
Worked up to 530 in my single ply bash. I got some tips on how to twist the sleeves and how it should work. I didn't get many reps but I am very happy with the end result.
I had a fantastic time with the elitefts family. I can't wait to go back.
I was down for the count the last few days with a stomach
bug. Weight dropped to about 231 and has not budged since. Even with carbs
during the day. We will see what happens.
9/3 Dynamic effort upper
Speed bench with monster mini 155 6x5
185x1, 205x1
Db press
100x8, 130 x8,8,7,6
A1 klokov press 95 3x10
A2 incline bb extension 95x8, 115x8, 135x8
9/4 Upper
assistance work
Meadows rows 75 4x12
Strip the rack ohp
3x6
Rotator pulldowns 2x12
9/5 Max effort
lower
Ankle weight leg curls 2x12
Low box squat
Up to 355x1 – Stopped when my knee started to bother me. Had
a little more left in the tank.
I did a few other things but it was a mix of coaching Purdue barbell club and training.
9/6 Max effort
upper
Bench
225x5, 275x5, 315x5, 345x2
Add black catapult 365x2
Add silver catapult 385x2, 405x1 ½
Add single ply bash 425x2, 455x1, 495x1 (sloppy), add 1 ½ board
515x1
A1 Rolling db ext 60 3x10
A2 close grip pushups 4x8
9/7 Upper assistance
A1 sled Y+T 3x
distance
A2 Keg (66#) ohp x8,10,12
Side raise with 5 second lower 12x12, 15x12, 20 2x12
deadlift against 120# of chain
365x3, 405x3, 455x3 500x1
Ran out of time before a client got there.
Took a 75 minute break before finishing.
long strap hyper
7 1/2 plates 3x8
Then the worst decision I have ever made.
the 100 rep drop set. (10sets of 10)
9 1/2 plates down to 1.
That concluded my week. Because I caught the stomach bug my kids brought home the very next day. This left me on the couch for 8 hours on Saturday before heading to bed for another 8 hours. I am still sore and achy.
8/18 REP lower
knee was still swollen from the weekend so I cut down on the reps I would do. I am not rethinking my squatting up to the meet. I am not sure I can handle so many heavy loads on my back. Time will tell.
band leg curls 3x10
Box squat 265x8
yoke bar good morning
135 2x5, 185x5
A1 band leg ext (5 second lower)
orange x10, greyx10
I am a little behind on my posts because I was out of town coaching at the elitefts powerlifting experience lat weekend. What an amazing experience and I am sure this will help usher even more people into powerlifting. Anyway onto my training. 8/8 ME lower
A1 GHR - 3x8
A2 TKE 3x12
Yoke bar squat with 120 pound of chain
135, 185, 225x3
255, 285, 315x1
245 x5, 2, 2 rest pause
B1 Front Squat on ramp 95 x20, 15, 10
B2 leg extensions light band x10, 10, green x10
abs against ghr
8/9 Max effort upper
reverse band bench with large onyx band
335, 385x3, 425x2, 455x1, 475x1, add catapult 500x2, down set 385x7
