Vlog #15 // Friday the 13th!

It is officially the end of my first week of prep and I'm pretty happy how things have been going.  Currently my nutrition is at 40-fat / 280-cho / 315-pro for a total of 2740 Calories.  All this is subject to change and is just a starting point for this long journey.  I hope to have you all follow along!!

Also, here is a highlight from my Deadlifts on Wednesday where I did what I like to call an "Up Set."  Each set had 2 minutes between them with 315x25 not shown.

Had a great one and here's how it went.....

*Warm-ups excluded

Chambered BB Row- 1x10@275 / 2x10@295 / 1x10@275
Wide NG Pulldown- 2x10 / 2x8
Hammerstrength Row- 4x8
Hammerstrength Pullover- 4x10

-Luke

Lunk Alarm!

I have a friend across the country that has been a huge inspiration for me. 3DMJ and  AAEFX athlete Big Jason Bosak!  The man is a beast and we both have very similar training methods.  He really playes a huge roll in motivation and always gives me something to strive for, knowing he is putting in the same work that I am at this very moment.  By all means its not a competition, just a source of motivation and support that really drives me to improve each and every day.  Lately I have really been rotating through the reps and today lined up to be a little higher, so I wanted to give 495 a try.  Had a great one this afternoon, here's how it went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@405 / 1x13@495 / 1x8@495
Seated Leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x8(+50lbs)

-Luke

Drive

There are three major definitions of the word Drive.  First, it means to push or press onward forcibly.  Second, it means to put to flight by force or influence.  Lastly, it means to guide or direct.  The question is, what drives you to improve?  For me it is knowing others are doing exactly what I am doing right now.  They may be lifting more, but that is what keeps pushing me to improve day in and day out. 

What drives you to be your best!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x8@405 / 1x23@405 / 1x15@405
Leg curls- 4x6 (Slow Tempo)
Standing calf press- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 3x12

-Luke

Comfort zone

Never be afraid to step out of your comfort zone and try something new.  With so many training and diet techniques implemented in the sport today, who is to say which is right or wrong.  The key is to find what works best for you.  Continue to push your physique to the next level and never settling for anything less than your absolute best.

I had an amazing workout today!  I was able to pull another PR in deadlifts, 585x5!  I was supposed to progress to 575 for 6 reps, but with how things were feeling and little extra motivation. I decided to just go for it.  This was my last workout with this format on deadlifts, now I am going to implement a little more volume and see if I can break past this plateau.  Here's how it went....

Hybrid Sumo Deadlifts- 1x12@405 / 1x8@495 / 1x5@585 / 1x8@495
Leg curls- 1x10 / 3x8
Abductor- 3x15
Hyper extension- 4x10(+50lbs)
Aductor- 3x15
Glute Kickbacks- 4x10

Variation

Variation can be used in many different forms and incorporated into your current training program  It can help with consistent improvements over time and also minimizes plateaus and prevents boredom or staleness.  In addition, you can avoid overtraining by varying your program. It also gives you breaks from the stress of high intensity, high volume training.  You can implement variation in many ways such as the number of reps, sets, exercises, order, rest periods, weights, rep speed and even the type of grip you use.

Today I decided to do SLDL as a variation for deadlifts.  I am currently going to switch from week to week with Sumo's to help with my progression.  Here's how today went.....

*Warm-ups excluded

SLDL- 1x12@405 / 3x8@455
Leg curls- 1x12 / 1x10 / 2x6
Aductor- 3x15
Abductor- 3x15
Glute Kickback- 2x10 / 1x8

-Luke

Deadlift PR!

I have had an amazing couple of workouts the last few days!  Monday was chest and abs and I was able to meet up with Ty.  I took a few video's of my working sets and an example of how I like to do Machine Flyes, just a little variation with my grip and hand placement.  Yesterday was just some cardio on the recumbent bike and then I focused on stretching and foam rolling, which is making a huge difference with my recovery, injury prevention and flexibility.  This is one area that most people overlook.  I am in this sport for the long run, so I am taking all the preventative measures I can.  Today's focus was Deadlifts, hamstrings and glutes.  It is by far my favorite lifting day and I woke up ready to go!  So far I am really happy with my progress on deadlifts and I actually hit another Personal Best today!  Here's how it went....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@475 / 1x6@565 / 1x8@495
Leg curls- 3x8 / 1x10
Reverse Hypers- 4x10
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10
-Luke

Deads with MassMuscleTV RAW!!!

I was fortunate to hit up a Deadlift session last week with MassMuscleTV's  RAW!  Their main focus is to bring the knowledge from top level competitors to you through Training, Nutrition, and Contest/Meet Preparation. Whether that be interviews or training videos there combining next level quality with next level content to equal your success in all things lifting.  MassMuscleTV  is your Number One spot for all things MUSCLE!

This week's main focus was on SLDL's.  Overall the workout really felt great and I actually hit a +2 rep PR with 455lbs my last set!.....So, I had to get a video! Also, I plan on focusing on these again for one more week before rotating back in Sumo's for one more push before a deload.  Here's how it went.......

 


BB SLDL- 1x12@405 / 1x8@455 / 1x10@455
Leg curls- 2x8 / 1x10
Abductor- 3x15
Adcutor- 3x15
Seated Leg curl- 3x20
Hyper extensions- 3x10
-Luke

Gave it a go

Today is one of my favorite lifting days, Deadlifts and Hamstrings!  My focus for today was a little higher rep and I wanted to give a go at one of my personal goals with 405lbs.  I warmed up with a few sets of 10 and then went for it.  I finished with 22 reps and found out I am out of shape...lol.  They were a little faster than I wanted, but its a start.  I then finished with one last set at 405 and moved on to finish off the workout.  It was a solid workout and here's how it all went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 2x10@405 / 1x22@405 / 1x10@405
Leg curls- 3x8 / 1x6
Aductor- 3x12
Abductor- 3x12
Glute kickbacks- 4x10

-Luke