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
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.
During the second trimester is where you'll probably need to start making some changes. Keep a closer eye on your heart rate during cardio, staying under 150 bpm (although I think most websites and doctors will say 140). But if you are already in decent shape and have been training for awhile, you should be ok. Just listen to your body. Anytime your heart rate gets too high, you are pulling the oxygen away from the baby to your working heart and muscles, so that's why you don't want your heart rate too high.
As for lifting, most lifting exercises can stay the same. Again, if you've been lifting, your body should be prepared to continue. Tone down the max effort stuff and start working with submax weights, 3-5 RM's. You can continue to do most of your accessory work, except for anything lying on your stomach (reverse hypers, for example). During this phase, I added in more single leg work (lunges, step-ups, etc) and some circuit type training one day a week. Remember to keep an eye on your heart rate though.
It was also during this time (towards the end of this trimester- after 24 weeks) that I limited my abdominal work. I did some light crunches, but nothing that put too much stress on the abs.
If you are new to training, start slow and only do what your body is accustomed to doing. Pregnancy is not the time to start something different. If you are experiencing any pain, please contact your doctor.
Here is a link some videos of Jeff Martone talking about kettlebell swings, Turkish getups and some kettlebell juggling. He has some good coaching points and breaks down each into small easy to digest chunks.
This is pretty straight forward. Here is a list of things you can do while wearing a weight vest. I do not recommend do any of these the day before a heavy lower body workout.
Go for a walk.
Play tag with your kids.
Do your whole workout with it on.
Clean your house. You gotta do it anyway, might as well kill two birds with one stone.
Drag the sled
Push or pull the prowler
Farmers walk
Walking lunges
Box jumps
Chin ups
Push your car
Safety squat bar squats (pull it down in front so it sits up higher. Go light for higher reps)
