dblkhulk’s EPIC

When i was powerlifting with a team competitively between 2000 and 2002, My coach would have me dead lift using the modified sumo stance. I hated that position with a passion; but, it got the job done. It made no sense to me as to why he wanted me to lift with the position. Was it just because he was a short guy and it was the easy for him, therefore easy for everybody?

I discovered why he made me lift the sumo way this week with both my dead lift and squat. I was able to get up the goal weight of 565 using the conventional position, but only for 2 reps. And, once again, I’m stuck with my squat at 445lbs for another week or so. I now realize what the problem was- an overpowering lower back and minimal usage of my hip flexors. When I was doing the sumo style those many years ago, I was engaging the same muscles that were crucial to a great squat- hams, glutes, hip flexors, THEN lower back. If I had stayed with that style for another year, my dead lift and squat would have been phenomenal to say the least.

I strayed from this however; and, now, while I may be able to reach 705lbs on my deadlift by February, My current use of the conventional position will only limit my potential. And I’ll be happy if I can squat at least 525lbs by February. Good news- lesson learned. Bad news- a pitcher doesn’t change his mitt during the middle of the season; I have to see this through and put more focus on dropping my ass during the dead lift and doing the same during my squat.

On a lighter note, I’ve renewed my membership to the 400 CLUB as I benched 405 for 1 rep. The only reason I didn’t go for more was that I got dizzy immediately after pressing the first rep. So, I dedicated Wednesday to rotator cuff exercises and some cardio. Hopefully, next week goal of 415 will be and easy 3 reps.

(I wrote this while waiting for my wife to come back from a business trip, inspired in part by a glass of vodka and some neo-classic soul playing in the bedroom)

I lay here on your side of the bed
With thoughts of your smooth fair
Skin held against mine
Tight, like the rind against a
Ripe Mango as you call me your Mandingo.

I kiss and lick your neck and
You squirm and beckon that I
Don’t stop while you writhe
Insanely from the lashes of my tongue.

I was young when we began, but
Studied hard and ardently pursued to know what kisses and
Positions wooed your senses to my favor.

And in the process of my labors I
Observed your labors and found
How you assessed the right way to caress me,
Then mount me and man the helm
As you steer me to a realm of ecstasy
Priveleged only to me and you.

So I wait here eagerly and patiently.
I’ll wait and see if my dreams of your lips pressed against mine
And our hips rythmically aligned
Matches up with our pending rendezvous.
All these thoughts I have of you in my head,
As I lay on your side of the bed.

The one thing I discovered this week is that I DEFINITELY need more recuperation time. I met my goals for the week, but barely- 445lb squat @1 rep, 545 @2 reps, and 395 @2 reps.
I haven’t been taken my glutamine as I stated I would earlier; but, this week put a fire under my ass as regards supplementation. I can’t afford any more barely weeks. So, for the next 10 weeks (micro cycles 3 and 4) I will be doing 2 days of power lifting and 5 days of light cardio (walking on an incline or elliptical).

This is the plan for the next 5 weeks:
Monday-
– AM: dead lift in the followed by 7 sets of hammer rows and 2 sets of biceps curls
– PM: squats
Thursday-
–AM: Bench press followed by 7 sets of incline cable flyes
–PM: Olympic Press followed by 7 sets of DB shoulder presses.
Cardio–
I’ll be walking on the treadmill at home or using the elliptical at the gym 45min/day, 5days/wk.

I’m very optimistic about my 700 dead lift goal and 500 bench; my squat, however, leaves much to be desired. So, I’m sure that there’s some plyometric exercises and kettle bell training waitingg for me in the near future.

Here’s looking forward to Microcycle 3…

The ONLY highlight to this week was that my bench press goal of 385 for 5 reps was achieved. The formula puts my 1RM at 434lbs; and, I feel like there’s not end of power in that department. I tried to do the whole body FST-7 session tonight, but I wasn’t into it. I am coming down with something; so, that may be a factor. It should be gone by next week though- I bough some Buckley’s, the NASTIEST medicine on Earth.
I just want this micro cycle to fast forward through to the next one. Hopefully, I’ll be more mentally connected to my sessions by that time.

Tonight’s squat and dead lift program was HORRIBLE. I ended up working out late night again- this time my body didn’t stand for it. I got as far as 405lbs for the warm up sets when I could not do more than 2 reps, as opposed to the 5 reps I planned for. I did wrestlers squat to loosen my knees and got a "what the hell" sensation. I set the bar for 445lbs as planned for tonight; but, my heart wasn’t there. I can’t give up. This is where I need to embrace the pain and work through it- just not tonight.
Dead lifts were just not a possibility for tonight- not after that pain in my right knee. Nothing popped, I just felt pain. I’m definitely resuming glutamine supplementation starting in the morning and  buying some glucosamine over the weekend (it’s pay week, hehe). I need to get past this quick- I may not get to a 600 squat; but, under 500 is DEFINITELY out of the question.
On the upside, I met a couple who both are NPC competitors- Chris and Mitra. They look in sync with each other and may be a good resource for when I start carb depleting in March for a bb comp in June. I’ve already begun putting the family on board with my nutrition plan. We’ve splenda for the past 2 months, and I’ll be using wheat flour for most of our cooking starting in November. By March, I intended to be mentally attuned to the concept of carbo depletion.
Time to focus on the now, though. Tuesday is bench press day and the plan is 385 for 5. Let’s hope i get it…

Tonight’s squat and dead lift program was HORRIBLE. I ended up working out late night again- this time my body didn’t stand for it. I got as far as 405lbs for the warm up sets when I could not do more than 2 reps, as opposed to the 5 reps I planned for. I did wrestlers squat to loosen my knees and got a "what the hell" sensation. I set the bar for 445lbs as planned for tonight; but, my heart wasn’t there. I can’t give up. This is where I need to embrace the pain and work through it- just not tonight.
Dead lifts were just not a possibility for tonight- not after that pain in my right knee. Nothing popped, I just felt pain. I’m definitely resuming glutamine supplementation starting in the morning and  buying some glucosamine over the weekend (it’s pay week, hehe). I need to get past this quick- I may not get to a 600 squat; but, under 500 is DEFINITELY out of the question.
On the upside, I met a couple who both are NPC competitors- Chris and Mitra. They look in sync with each other and may be a good resource for when I start carb depleting in March for a bb comp in June. I’ve already begun putting the family on board with my nutrition plan. We’ve splenda for the past 2 months, and I’ll be using wheat flour for most of our cooking starting in November. By March, I intended to be mentally attuned to the concept of carbo depletion.
Time to focus on the now, though. Tuesday is bench press day and the plan is 385 for 5. Let’s hope i get it…

This week was so brutal that I nearly forgot to write a post. My squat for Monday of 425 was so brutal that my knees and quads are, just this morning, seeming to forgive me what I did. I have to squat deep for this competition; so, 425- though lightweight for many of you- was hell for me. I was only able to do 2 sets of 3 and 1 as opposed to the planned 1 set of 5. The only plausible reason for my failure, in my opinion, was that i did my full body workout last Friday, instead of Thursday- not enough recovery time. My dead lift fell short of the goal as well- 525@ 2 sets of 2 and 1 rather than the planned 1 set of 5.

Same with my bench press- 375@2 sets of 3 and 3, once again falling short of my planned 1 set of 5. I think I will have to divide the core lifts into separate sessions with the 3rd micro cycle. I’m pretty sure that I’m really taxing glycogen stores at this point stunting my explosiveness in the lifts.

I didn’t do a 3rd day for whole body this week. I’m hoping that the added recuperation will prove more favorable to my planned weight goals. I have to keep with the 20lb weekly increase in my squat and dead lift and 10lb increment for my bench press. By Week 11, I’ll lower my rep goal to 3 and continue with that till the end of my cycle into the competition.

Meanwhile, I bought a Kenneth Cole NY stadium coat, XXL, and the sleeves are a bit snug around my arms- damn Kenneth Cole and their Euro tailoring!!!!

I’m almost done with this week. Thursday will be my second week of the full body FST-7 workout, which I intend to complete within an hour this time. I was able to accomplish my scheduled lifts of 405/505/365 for the squat/dead lift/bench press respectively. I even got cocky tonight and attempted to throw up 375 on the bench. Note to self- AVOID COCKINESS!!!!

Had I gone with tonight’s plan, I probably would have been able to do my planned Olympic press for 215 @5 reps instead of 1 rep for 2 sets. In both case, I lifted the weight overhead, felt dizzy and saw colors, and threw the weight down. Considering that I’m an anomaly (a black american with extremely low blood pressure and LDL cholesterol levels), I’m quite certain that the premature fatigue with my Olympic presses occured as a result of sapped glycogen stores from doing the unplanned bench press set of 375lbs. I was just hoping that I could make up for not working out in week 2. I’ll try to compensate for that mishap towards the end of my macrocycle.

I’m confident in my ability to proceed smoothly with my schedule in the coming weeks as I came to and passed the threshold of intensity that I haven’t touched in some time. The whole gym was aware of my success in the 405lb squat as I screamed during reps 4 and 5 in such a way that one would’ve thought that I was being "interrogated" for information. Also, my grunts tonight during my 365lb bench press at reps 4 and 5 probably had video game enthusiasts in the gym feining to get home and battle the aliens in Halo ODST. I normally pride myself on being as quiet as a mouse in the gym- I want to be invisible, for the most part, so that I can get my workout done and get out. But, I couldn’t help it this week; at least I know I still have the drive needed to get to my 600/705/500 weight goals by February.

DAMN… THIS IS A LONG ASS POST…. EVEN I’M NOT INTERESTED IN READING THIS ANYMORE…I MEAN, WTF???!!!! JUST TALK ABOUT MR.OLYMPIA AND SHUT DA’ HELL UP!!! GEEEEEZ…. STOP F$*#^IN’ TYPING!!!

I’ve just finished my first week of the second microcycle towards my power meet in February; and, I’m glad to say that I’ve met all of my weight goals for the week in each lift. It was hard because I’m now entering a threshold of intensity that I haven’t approached in close to 5 years.

To put things into perspective: I’m planning on my 1st attempts in the core lifts of bench press/deadlift/squat to be 500/705/600 respectively. That being said, I accomplished this weeks goals of 355/485/380 for 5 reps each with a bit of difficulty. Now, in week six, is the wrong time to be exerting myself excessively at pretty much the beginning of my cycle. It’s a good thing that I’ve started my supplement stack (see my page) this week. It should help me make my next 4 weeks a successful 4 weeks.

I’ve found another benefit with working out at Retro Fitness. The personal training staff in Piscataway have been extremely helpful in providing me with adequate spotting, tips to improve my performance, and overall encouragement. I feel like the Rich Dad in Robert Kiosaki’s books. The Rich Dad started early in his path to success with establishing a rapport with key people who he would call his team as he moved further toward his goal. These guys (I’m shouting out John, Matt, and Aaron) are guys that I look forward to calling my team as I move toward my goals in fitness- assuming that they stay at Retro; they are some young cats.

The next 4 weeks will be just like this week- 2 power days and one FST-7 whole body day. I’ll follow up 3 days in weeks 11-15 with the third day being plyometric and physioball traing, possibly kettle bell as well. If anyone has any suggestions on exercises in those areas, hit me up; thanks.

My first microcycle is done; I’ve met all my weight goals for each lift. For the next 5 weeks, I’ll be working out for 3 days/wk rather than 4. The first 2 days will continue to be my power lifting days and the third day will be a whole body workout in FST-7 fashion to assist with vascular development. I don’t want to ensure that I can keep my stamina consistent throughout the whole meet in February.

I weighed myself this week and found that I’m 256lbs. I’ll need to lose at least 14lbs to make the 242 class and have my lifts and body weight compliment eachother for the best lifter aspect of the meet. 15 weeks- 500lb bench press, 600lb squat, 700lb+ deadlift. I’ll make it happen and not balloon up in the process.