Redline training - How far can I push it?

So I am a little behind. Things have been hectic and posting has been on the back burner.

5/4 - I did something but really didn't write down much.

5/6 Dynamic effort upper

Elitefts sholder saver 265. 285. 305, 325, 345x5

speed bench w/ 1 chain 9x5 185 3x5, 205 3x5, 225 3x5

close grip bench+ 1 chain 305 2x1, 325x1

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

Redline training - pushing harder for a few more weeks.

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

5/3
pause bench 305 3x7
Illegal wide bench 225x3, 275x8, 295x8

A1 barbell extension to neck 115x6, 135 x6, 6
A2 dips 12, 15, 15, 20

B1 db curls 30 x12, 12
B2 front raise  30 x8, 8

Relentless meet write up

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.

Relentless Detroit 3 weeks out

10/13 Dynamic Effort Lower

TRX leg curls 4x10

Speed deadlift 455 5x1

Yoke bar goodmornings 145 3x8

Single leg hypers 4 plates 4x8

Situps on ghr 2x8

10/15 Speed bench

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.

Reverse band bench with elitefts strong bands

225, 275, 315x5

365x3, 405x2, 455x1, 495x1

515x1, add grey catapult 545x1, 565x1

Relentless Detroit - 5 weeks out

9/30 Rep lower
Ball leg curls 3x12

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.

Relentless Detroit meet prep - 7 weeks out

After my last bench session both shoulders were really ate up.  So I had to play things by ear.

9/16 Rep lower

GHR
3x8

box squat
235x3
265x3
295x11
325x1
350x1
375x1

My best box squat post surgery. Knees were achy but I did feel strong.

back raise
60 2x12

calf raise
situps on ghr

9/17
No pressing - Shoulders still hurt.

JM press
95 3x6

serrano ohp
12 2x12

tates
45 3x12

pushdowns
4x10

9/18 upper assistance 
scap rows + tbar rows 4x12

Sled t and y

9/19 Lower max effort

bodyweight 237

isometric deadlift and CAT deadlift
2x against pin 2 and 2x pin 3

CAT - 465 + 2 pair of chain.

9/21 max effort upper
shoulders are slightly better. Good enough to do something.

Steep incline
205x3
225x1
255x1
280x1
295xmiss

DB press with light band around back
80x12, 100x12

A1 rear delt rows
30 4x25

A2 rolling db ext
45 4x12

serrano ohp
db curls

Relentless meet prep - 8 weeks out

9/8 Rep lower

band leg curls - Avg 3x12

Box squat - 275x15

Block DL
415x5
475x5
545x5

Afternoon
side bends - 80 3x12
Band good mornings - 5x20

9/10 Speed bench
4 board - 325 3x6

3 board
275 2x5
300 x5
320 x5
340 x5

speed bench w/ monster mini band
135 3x5
155 3x5

pushdowns 50 4x12

9/11 Upper assistance
Meadows rows 85 3x10

db incline curls 3x10
rotator pulldowns 4x12

Jwalking 3x distance
pulldown abs 3x10

9/12 Max effort lower
BW 234

ankle weight leg curls 2x12
deadlift work up to 485

A1 isometric deadlift in pin 1 4x6 seconds
A2 speed deadlift 485x2 reps  (4 rounds)

yoke bar good mornings 185 3x8

B1 short strap hypers 6 plates 5x10
B2 knee raises 4x10

C1 wall sit (60#, 80#) x60 seconds
C2 lunges 3x8

9/14 Max effort upper
Bench
320x5
350x2
365x1

add silver catapult
390x2
413x1

Add single ply shirt
433x2
443x2
453x2
473x1

right shoulder was toast after this.

serrano overhead press 10 2x12
Tates 50 3x12
low cable rows 90 3x12
jwalk x1

Relentless Detroit 11 weeks out

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

A2 wall sit
60 pounds x30 secs, 100 pounds x45, 60 secs

pulldown abs

8/20 Dynamic upper

Speed bench w/ long mini band
165 6x5

3 board 295 2x5
4 board  295x3, 315x3, 335x3, 355x3, 370x6


A1 dips - chain around neck 3x10
A2 rolling db extension 35 3x12

8/21 upper assistance
Neutral grip pulldown 5x12

facepulls with rotator bar 3x20

db preacher curls 3x12 with 5 second lower
hammer curls 30, 35x12

band pushdowns 2x50
band fly/rearfly x50 each.

8/22 Max effort lower

short strap hypers 4 plates 3x8

rackable camber bar goodmornings w/ 120# of chain
225x3,275x3,315x3,365x1,405x1

yoke bar box squat
225x3, 275 3x1

glute ham raise
orange band x5, grey band x5, black band 2x6

single arm farmers walk 50x2

8/24 Max effort upper
bench against 120 # of chain
135x5, 185 2x3, 225x3, 255x3, 275x1
add 4 board
315x3, 345x1, 375x1, 390xmiss
add catapult
390x3

A1 db bench
70 3x15

A2 low cable rows 120 3x12

sled drag Y+T 3x

ez curls and pushdowns