thursday bench - dark times

Warm up - agile 8 with hip stretch

Bench with 45 lbs chains
225 7 sets of 5
close grip
135 3x8 - these weren't easy
-this was done in about 20 minutes with one of my boys Kenny Dusseault.

Lat Pull downs
5x15
-light, but doing the work

external rotations
2x15 with 3 down from the top. 1 down used to be hard.

After talking with Willie and Jordan Foley, I've realized I've just got to tone down the volume and work a bit. To be honest, I used to just work up to one hard set, do some assistance and call it a day, then I started training with Paul, but he somehow made that really hard, then I adjusted to it eventually, then I messed around with it, then I did something different for a bit, etc etc. Both of these guys have had to take a step back in their training and then come up with a new plan, then go at it again. I hit the wall, really hard, tried to do a level of work I thought I could handle, could not, get punched in the gut hard, now just getting my breath back, and going to figure out how to not let that happen again. It was fun though, right now, 405 is a mile off, but just right now, and I'm not competing right now. I don't have to compete until the time is right.
Within reason, I completed an easier version of the smolov squat routine for my bench, I just didn't do the sets of 9, but did the other 3 days, and moved the weight up appropriately, I did it around 3 weeks, and it was a ton of volume, and it burned me out, but I'm starting to see a big bench has a lot to do with the amount of work you do, rather than how strong you are. Squat and deadlift, could be said to be semi different. I've never really over trained my upper body, I was generally too banged up to be able to do it. I think if I can adjust to the level of work, then I'll accomplish my goals, I'm going to have to stretch it out more, and maybe go there 1 set at a time. If there's one thing about hitting the wall, is that if you can keep your head, it's a fresh start, so I'm going to think about how I'd like to do this. Mark may still write me up a program, but he's busy with work still. Right now I'm just going to try to go there 1 set at a time.
My weight is still above 230, and not too fat, but I've lost a few pounds, still adjusting to how much I have to eat, and it's difficult when I'm working during the days. But I bought some good oatmeal bars that are tasty, and a good amount of protein, and I'm going to try to have a few of those during the days, and that should help me keep my food intake high, I'll just try to do that for a few weeks until my appetite comes back. Immune system is feeling pretty low right now, so I've gotta get that back up to more appropriate levels.
Training with Paul taught me to just plow through that kind of stuff, and just stick to the plan as best you can, if you get off track, just get back on track as fast as you can, he's that regimented. In Pauls world, getting a footlong with double chicken breast is cheating on his diet, him at his worst is generally us at our best. The thing with Paul is that he generally enjoys it, so it's not as difficult for him, but it's still hard as hell. He's like a construction worker making $1000 an hour, it's gotta be perect, you have to work hard, there are other people gunning for your job, if you screw up or don't give it your all your just cheating yourself. The only person who can fire you, is you. This is nothing he's ever actually said, it's just what you see if you hang out with the dude in his real life.
 It's impossible to not get strong if you hang out with Paul. He's such a strong leader, but you either get on board or you don't, it's up to you. If you can get on board, congrats, in however long it takes, you'll be as strong as you want to be, and you'll learn a ton about work ethic. My first time crying in the gym was doing Pauls program, second time, Willies program, lol. Right now I don't have the energy to hurt myself that much, haha. Like in Willies case, he's always going 100 mph, and knows to calm himself down, but when he trains, I forgot how hard he goes. The intensity is freaky. It's something I forget about, then I watch him do 565 for triples in belt and knee wraps, and that's just nuts. Willie turns it off and turns it on, Paul is more on all the time. But that's just the difference between powerlifting and strongman. That's why i think Cameron would be good in strongman.
Still thinking about strongman come summer. That will be fun. I'm just starting to lean in the direction of doing more work, rather than just having to get fired up all the time. but basically until I recover. then back to raising work load with 80%.
Willie gave me some good ideas for that.