ME lower. GCB suspended gm's with 120lb chain.
155x6, 245x5, 335x3, 385x5, 425x3, 445x3
All raws. Dropped back to 335x10 to finish.
Block pulls. 225xa few, 315x3, 405x3, 495x3, 585x1 add brief and suit. 585x1, 635x1, 665xmiss dropped it.
Hypers 20x3
Abs on ghr, 10 crunches+hold+10 sit ups x3 sets
Done.
0
I wanna be strong too..
Started by dbafus, --
74 replies to this topic
#62
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Posted 24 December 2011 - 08:05 PM
Forgot to update for Thursday.
Raw floor press on foam with fat bar. Finished with 300x2
Accessories were close grip floor press up to 230x10, back bull rows up to 225x10, upright rows to 110x7, dumbbell curls up to 55x10, tricep cable press to 110x8
Today was the speed meet.
10 sets speed squats, 10 sets speed bench, 5 sets speed deads.
Squats were 335+3chains x2x4sets
335+4chainsx2x3sets
385+4c x2x2sets
435+c x2x1set
Went to deads next with squat bar. Over hand grip 1 platex3, add quadded yellows x3, 2plates+bands x2 over hand.
2p+.25+bandsx2x3sets norm grip.
Band broke. Switch to chains.
2plates, .25, 2 chains. x2x2sets
Back was killing me from gm's had to stop
Bench
Doubled efs pink bands. X10
Quarter x3
Plate x3x3sets
Plate,dime x3x2sets.
Add slingshot plate,quarter x3
2plates x3
Plate, quarter nickelx3
Plate,quarter,dimex3
2platesx3 (better speed than first time)
Foam rolling on rumble roller.
Done. See you next year. Merry Christmas and happy new year.
Raw floor press on foam with fat bar. Finished with 300x2
Accessories were close grip floor press up to 230x10, back bull rows up to 225x10, upright rows to 110x7, dumbbell curls up to 55x10, tricep cable press to 110x8
Today was the speed meet.
10 sets speed squats, 10 sets speed bench, 5 sets speed deads.
Squats were 335+3chains x2x4sets
335+4chainsx2x3sets
385+4c x2x2sets
435+c x2x1set
Went to deads next with squat bar. Over hand grip 1 platex3, add quadded yellows x3, 2plates+bands x2 over hand.
2p+.25+bandsx2x3sets norm grip.
Band broke. Switch to chains.
2plates, .25, 2 chains. x2x2sets
Back was killing me from gm's had to stop
Bench
Doubled efs pink bands. X10
Quarter x3
Plate x3x3sets
Plate,dime x3x2sets.
Add slingshot plate,quarter x3
2plates x3
Plate, quarter nickelx3
Plate,quarter,dimex3
2platesx3 (better speed than first time)
Foam rolling on rumble roller.
Done. See you next year. Merry Christmas and happy new year.
#63
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Posted 04 January 2012 - 02:36 AM
Back from vacation and feeling great. 2012 is going to be an exciting year.
Starting off the year right with giant cambered bar Thompson squats. Mildly high box. About an inch above parallel.
Raw 150xa few, 240x5, 330x5, 420x2
O.Kill brief 510x2 +2chains x2, +3x2, +4x2, +5x2, +6x2
560+6c x1, 600+6c x1 pr? I think maybe.
Accessories.
Ghr with green band and hypers with 25# plate.
10hyp, 15ghr, 10hyp, 15 ghr.
Abs.
Cable pull downs 100x20, 120x20x2
Rolling thunder grip work. 3 sets of misery.
Starting off the year right with giant cambered bar Thompson squats. Mildly high box. About an inch above parallel.
Raw 150xa few, 240x5, 330x5, 420x2
O.Kill brief 510x2 +2chains x2, +3x2, +4x2, +5x2, +6x2
560+6c x1, 600+6c x1 pr? I think maybe.
Accessories.
Ghr with green band and hypers with 25# plate.
10hyp, 15ghr, 10hyp, 15 ghr.
Abs.
Cable pull downs 100x20, 120x20x2
Rolling thunder grip work. 3 sets of misery.
#64
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Posted 06 January 2012 - 02:13 AM
Bench session. Day something. 3 or 4 o zero carb prep phase for backloading. Feel like crap today. But I should today. It's cool though. I'll start carbs after squats next week
Shirted benches today with 80# of chains.
320x3 3bd
2bd
320x3 with chain
340x2
370x2
390x2
410x1
430x1
460xmiss, jumped too far with that weight.
Cable pull down face pulls
80x12, 90x12, 100x10
Dead hang pull ups
9, 9, super wide 4 + 3 super close.
Lying Tri ext and curl super sets
30x12/10, 40x12/10, 50x12/10
Done.
Shirted benches today with 80# of chains.
320x3 3bd
2bd
320x3 with chain
340x2
370x2
390x2
410x1
430x1
460xmiss, jumped too far with that weight.
Cable pull down face pulls
80x12, 90x12, 100x10
Dead hang pull ups
9, 9, super wide 4 + 3 super close.
Lying Tri ext and curl super sets
30x12/10, 40x12/10, 50x12/10
Done.
#65
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Posted 08 January 2012 - 04:49 AM
Speed squats, and reverse band deadlifts on this glorious Saturday...
So we're running low on green bands because some of the lovely trainers that rent space love to "borrow" our stuff, and it then goes missing because they are under the impression that it is theirs to use as they wish, and today we were out of green bands, and used the big heavy purple bands for reverse band deadlifts. This was an interesting situation because the purple bands are longer than the green bands, so they offer more tension to help break the weight off the floor, but completely let go fairly early. Either way. I'm not sure if I liked it or hated it, but I almost got my 700# rev band pull today. Barely missed the last little bit of lock out. It's coming soon. looking for a 650 pull at my next meet...
pulls went like this:
raw 245x a few
335xa few
425x3
475x3
add brief
515x3
565x3
suit loose straps
605x1
tight straps
655x1
675x1
700xmiss (started in a bad position, bar was too far away from me so I wanted to try again)
700xmiss (barely)
Thompson speed squats today (raw triples with same bar as tuesday squatted into chains for a pause and return)
working weight was 330# with Cambered bar and 120#chain (3 chains/side) We did 8 sets of 3 consecutively, with no rest time and only 3 of us. It was pretty tough. On top of that, mark wasn't using a belt, and pointed that out to ryan spencer and myself, and so Ryan, not being one to be outdone, took his belt off, and of course, I too caved to peer pressure and took my belt off for the last 6 of my sets.. EFFWORDS!
Accessory work included crying.
I did one set of stiff leg dead lifts with 225 and decided that movement to go kick rocks.
Did 5 sets to failure on back attack. which for my last 2 sets was 6 reps each and supersetted some calf raises with back attacks. I KNOW, Powerlifters don't train calves, but you know what? If i get off balance squatting, it's my calves that have to move me back in place, and the last couple times it has happened with over 700# and that made my calves really unhappy with me, so i've decided to start giving them a little work.
The real question is though... does anybody even read my training log? haha.
So we're running low on green bands because some of the lovely trainers that rent space love to "borrow" our stuff, and it then goes missing because they are under the impression that it is theirs to use as they wish, and today we were out of green bands, and used the big heavy purple bands for reverse band deadlifts. This was an interesting situation because the purple bands are longer than the green bands, so they offer more tension to help break the weight off the floor, but completely let go fairly early. Either way. I'm not sure if I liked it or hated it, but I almost got my 700# rev band pull today. Barely missed the last little bit of lock out. It's coming soon. looking for a 650 pull at my next meet...
pulls went like this:
raw 245x a few
335xa few
425x3
475x3
add brief
515x3
565x3
suit loose straps
605x1
tight straps
655x1
675x1
700xmiss (started in a bad position, bar was too far away from me so I wanted to try again)
700xmiss (barely)
Thompson speed squats today (raw triples with same bar as tuesday squatted into chains for a pause and return)
working weight was 330# with Cambered bar and 120#chain (3 chains/side) We did 8 sets of 3 consecutively, with no rest time and only 3 of us. It was pretty tough. On top of that, mark wasn't using a belt, and pointed that out to ryan spencer and myself, and so Ryan, not being one to be outdone, took his belt off, and of course, I too caved to peer pressure and took my belt off for the last 6 of my sets.. EFFWORDS!
Accessory work included crying.
I did one set of stiff leg dead lifts with 225 and decided that movement to go kick rocks.
Did 5 sets to failure on back attack. which for my last 2 sets was 6 reps each and supersetted some calf raises with back attacks. I KNOW, Powerlifters don't train calves, but you know what? If i get off balance squatting, it's my calves that have to move me back in place, and the last couple times it has happened with over 700# and that made my calves really unhappy with me, so i've decided to start giving them a little work.
The real question is though... does anybody even read my training log? haha.
#66
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Posted 09 January 2012 - 07:17 AM
Benches today
135+120chain x3x4 changed grip from thumbs on smooth, to pinkies on rings, middle finger on rings, index finger on rings, for the 4 triples then repeated with 155+120 chain.
Add slingshot
185+chains x3x2
225x3
245x2 couldn't quite get that third.
Accessory work
Incline dumb bells to failure 3 sets with 80's reps were 9,9,7 zero carb diet is affecting ability to rep out weights.
Rows with back bull
135x10x4
Tri extension on cable machine
80x10, 90x10, 100x9
Hammer curls
30x20
40x20
50x20
Done.
135+120chain x3x4 changed grip from thumbs on smooth, to pinkies on rings, middle finger on rings, index finger on rings, for the 4 triples then repeated with 155+120 chain.
Add slingshot
185+chains x3x2
225x3
245x2 couldn't quite get that third.
Accessory work
Incline dumb bells to failure 3 sets with 80's reps were 9,9,7 zero carb diet is affecting ability to rep out weights.
Rows with back bull
135x10x4
Tri extension on cable machine
80x10, 90x10, 100x9
Hammer curls
30x20
40x20
50x20
Done.
#67
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Posted 18 January 2012 - 03:34 AM
Skipped the weekend de sessions for a mini vacay.
Squats today were really off. Everything felt super heavy. Don't think I ate enough today. Need to remember to start meals early on Tuesday and fit in a couple extra shakes to keep strength up.
Not sure what box height was, but it was unpleasant. Up to 4 plates for 2 raw. Add briefs. Working bar weight was 5 plates.
2 chains x2, 3 chains x2, 4 chains x2, hard grinder, 5 chains x1, 6 chains xmiss.
Overhand fat bar pulls
140x10
190x 8
210x 8
230x 6
250x 2
230 x6 was a pr. This lift sucks, but I attribute it to bringing up my grip strength enough for a double overhand 405 pull.
Wasn't feeling awesome called it there tonight.
Squats today were really off. Everything felt super heavy. Don't think I ate enough today. Need to remember to start meals early on Tuesday and fit in a couple extra shakes to keep strength up.
Not sure what box height was, but it was unpleasant. Up to 4 plates for 2 raw. Add briefs. Working bar weight was 5 plates.
2 chains x2, 3 chains x2, 4 chains x2, hard grinder, 5 chains x1, 6 chains xmiss.
Overhand fat bar pulls
140x10
190x 8
210x 8
230x 6
250x 2
230 x6 was a pr. This lift sucks, but I attribute it to bringing up my grip strength enough for a double overhand 405 pull.
Wasn't feeling awesome called it there tonight.
#68
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Posted 20 January 2012 - 02:06 PM
Bench night went well. Shirted up tonight, decided on some 1 board work. I don't feel like I get anything from higher boards, and it throws off my touch point and how the weight transitions. So I like to keep it low.
315x3 3 board, 375x 3 3 bd, 410x 2 3bd. 430x2, 2 bd, 430x1 1bd. 450x1, 470x1 x2 sets. Finally finished a bench session without missing a weight. Need to make this a regular routine now. While continuing to progress.
Accessories were kettle bell shoulder press 4 sets 10 14kg, 20 kg, 24 kg, 28 kg. and bent over rows 135x10, 235x10, 275x5
Cut accessories short, was a late night and I needed to go home.
315x3 3 board, 375x 3 3 bd, 410x 2 3bd. 430x2, 2 bd, 430x1 1bd. 450x1, 470x1 x2 sets. Finally finished a bench session without missing a weight. Need to make this a regular routine now. While continuing to progress.
Accessories were kettle bell shoulder press 4 sets 10 14kg, 20 kg, 24 kg, 28 kg. and bent over rows 135x10, 235x10, 275x5
Cut accessories short, was a late night and I needed to go home.
#69
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Posted 22 January 2012 - 08:01 PM
Sat speed day lower.
Started with some raw pulls against green bands.
Few sets, worked up to 390 or something for a double off 2 mat deficit. Used mastodon squat bar for pulls.
Thompson Squats with cambered bar. Chain suspended. Triples.
3 plates and 2 chains, no belt, raw. 6 sets of 3.
Body weight ghr x10 and 10 bent leg hypers super setted with 10 reps leg extensions with full stack on machine.
2 sets of 10 calf raises with 4 plates.
Sunday speed bench.
Q bar, doubled up pink bands, and singled black light bands.
Work sets. 135 bar weight, 5 sets 3. 155 bar wt 2 sets of 3, 165 bar wt, 1 set 3.
Close grip 3 board same set up. 165 bar weight. 3 reps. 4 board same weight 2 sets 5 reps.
Pull ups. 10 reps bw full lock out at bottom. Add dime 6 reps. + quarter x5 reps. + plate
x5 reps.
Face pulls low pulley.
70# x10, 80#x10 90# x10
Curls 25's x10, 35's x10, 45's x10, 55's x5 +5 hammer curls, 65's x3 +10 hammer curls.
Pink band tricep burn out.
End of band 30 reps/arm, .25 up band 20 reps, half way up band 15 reps done.
Started with some raw pulls against green bands.
Few sets, worked up to 390 or something for a double off 2 mat deficit. Used mastodon squat bar for pulls.
Thompson Squats with cambered bar. Chain suspended. Triples.
3 plates and 2 chains, no belt, raw. 6 sets of 3.
Body weight ghr x10 and 10 bent leg hypers super setted with 10 reps leg extensions with full stack on machine.
2 sets of 10 calf raises with 4 plates.
Sunday speed bench.
Q bar, doubled up pink bands, and singled black light bands.
Work sets. 135 bar weight, 5 sets 3. 155 bar wt 2 sets of 3, 165 bar wt, 1 set 3.
Close grip 3 board same set up. 165 bar weight. 3 reps. 4 board same weight 2 sets 5 reps.
Pull ups. 10 reps bw full lock out at bottom. Add dime 6 reps. + quarter x5 reps. + plate
x5 reps.
Face pulls low pulley.
70# x10, 80#x10 90# x10
Curls 25's x10, 35's x10, 45's x10, 55's x5 +5 hammer curls, 65's x3 +10 hammer curls.
Pink band tricep burn out.
End of band 30 reps/arm, .25 up band 20 reps, half way up band 15 reps done.
#70
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Posted 25 January 2012 - 03:11 AM
Easy night tonight. Didn't want to go overboard so I just worked up to a straight weight full gear squat... Yeah.
205x a few.
245x a couple.
Put on ace brief. 335x3ish.
425x2 or 3
Put on overkill suit.
515x2 straps down.
Straps up
605x1
655x1
695x1
Add knee wraps
745x1
785x1 20 lb pr
No accessories
205x a few.
245x a couple.
Put on ace brief. 335x3ish.
425x2 or 3
Put on overkill suit.
515x2 straps down.
Straps up
605x1
655x1
695x1
Add knee wraps
745x1
785x1 20 lb pr
No accessories
#71
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Posted 03 February 2012 - 07:51 PM
Hmm. Missed a few updates.
Tuesday 1.31
Raw deadlifts. Conventional.
405x2
+2 chains x2
455+2 chains x2
+ 4 chains x2
+ 6 chains x 1
2 plates plus chains two sets wide sumo 12 reps each.
SSB raw squats from box. 2 platesx 5, 2 and quarter x5 x2 sets and 3 plates 2 sets 5
Tuesday 1.31
Raw deadlifts. Conventional.
405x2
+2 chains x2
455+2 chains x2
+ 4 chains x2
+ 6 chains x 1
2 plates plus chains two sets wide sumo 12 reps each.
SSB raw squats from box. 2 platesx 5, 2 and quarter x5 x2 sets and 3 plates 2 sets 5
#72
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Posted 04 February 2012 - 01:22 AM
Thursday 2.2.12
Shirted bench.
2 board work with 100lb of chain. 315x2, 335x2, 355x2, 375x2, 395x1, 405x1
Dumbell Floor press. 80x10, 105x7, 110x5
Kroc rows. 100x10, 130x10, 150x12
Curls, 30x10, 40x10, 50x10, 60x5,2,0
Tri press down 80x10, 90x10, 110x12
Shirted bench.
2 board work with 100lb of chain. 315x2, 335x2, 355x2, 375x2, 395x1, 405x1
Dumbell Floor press. 80x10, 105x7, 110x5
Kroc rows. 100x10, 130x10, 150x12
Curls, 30x10, 40x10, 50x10, 60x5,2,0
Tri press down 80x10, 90x10, 110x12
#73
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Posted 06 February 2012 - 06:40 AM
Weekend sessions.
2.4.12 squats.
Thompson raw suspended squats.
Cambered bar. Slightly above parallel chain height. 3 plates. 140 lbs chain. 4 sets of 3. Last set was 2, left the 3rd rep in the chains. Hamstring bound up on me, felt like it was going to tear. So i didn't even attempt the last rep. Stretches and foam rolling. Fat bar deadlifts 2 sets 10 with 135 and set of 15 with 135.
With my weight loss, I decided to try on a pair of 42 jack briefs that previously didn't have a hope of fitting me. After two different owners squatting in them, and me dropping 12 lbs. I was able to wedge myself into these baddies after a half hour struggle. Jumped in on some reverse band squats and hit 420x2, 510x2, and 600x1 super easy. Liking the way they fit and feel. See how it goes with them instead of the ace. Squatted 785 in ace and ok suit two weeks ago and felt like I had more. Now for jack and ok suit. 800 plus is the number next full gear squat.
2.5.12 dynamic upper.
Went with floor press today. 5 sets of 5 with 185 and 80lbs of chain. 3 sets 3 with 185 and 120 lb of chain, and finished with a single with 205 and 120 lb of chain.
Weighted dips. We used chains draped around our necks.
1 chain x10, 2 chains x10, 3 chains x10, 4 chains x7
Weighted pull ups.
Bw x 10, 25# x8, 45# x5 and x4
Band pull aparts 2 sets 10 with mini's hands about 14 inches apart on bands.
Hammer curls. 30 x20, 40x 20, 55x10, 70x8
Tri extension on incline bench. 30x10, 40x10, 55x3 didn't feel good, turned into a press instead of an extension. Stopped there.
2.4.12 squats.
Thompson raw suspended squats.
Cambered bar. Slightly above parallel chain height. 3 plates. 140 lbs chain. 4 sets of 3. Last set was 2, left the 3rd rep in the chains. Hamstring bound up on me, felt like it was going to tear. So i didn't even attempt the last rep. Stretches and foam rolling. Fat bar deadlifts 2 sets 10 with 135 and set of 15 with 135.
With my weight loss, I decided to try on a pair of 42 jack briefs that previously didn't have a hope of fitting me. After two different owners squatting in them, and me dropping 12 lbs. I was able to wedge myself into these baddies after a half hour struggle. Jumped in on some reverse band squats and hit 420x2, 510x2, and 600x1 super easy. Liking the way they fit and feel. See how it goes with them instead of the ace. Squatted 785 in ace and ok suit two weeks ago and felt like I had more. Now for jack and ok suit. 800 plus is the number next full gear squat.
2.5.12 dynamic upper.
Went with floor press today. 5 sets of 5 with 185 and 80lbs of chain. 3 sets 3 with 185 and 120 lb of chain, and finished with a single with 205 and 120 lb of chain.
Weighted dips. We used chains draped around our necks.
1 chain x10, 2 chains x10, 3 chains x10, 4 chains x7
Weighted pull ups.
Bw x 10, 25# x8, 45# x5 and x4
Band pull aparts 2 sets 10 with mini's hands about 14 inches apart on bands.
Hammer curls. 30 x20, 40x 20, 55x10, 70x8
Tri extension on incline bench. 30x10, 40x10, 55x3 didn't feel good, turned into a press instead of an extension. Stopped there.
#74
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Posted 08 February 2012 - 05:41 AM
ME squats tonight. Had to be more reserved with my training. This small tissue injury in my glute ham region is seriously holding me back right now. After tearing my ham two years ago, I kind of freak when muscles don't feel right. I don't mean hurt, or are sore, but legitimately don't feel right. I start to have issues, and am hyper sensitive to all sensations in those muscles. I felt it bind up on saturday, and reach the tension I felt when I tore it and stopped my raw squats early, and today I didn't waste any time raw. Put on briefs after taking 2 plates raw.
Worked triples with 325, 415, and 505. Decided not to go up any further and repped out with 505x 10.
Did a few sets of rev hyper and some planks with 60lbs of chain and 100 lbs of chain. I feel that is probably the best core/ab exercise we ever do in the gym, and holding a plank with 100 lbs of chain sitting on the small of your back is very similar to the tension of stabilizing a max squat.
Foam rolls x pain. For a bunch. And done.
Worked triples with 325, 415, and 505. Decided not to go up any further and repped out with 505x 10.
Did a few sets of rev hyper and some planks with 60lbs of chain and 100 lbs of chain. I feel that is probably the best core/ab exercise we ever do in the gym, and holding a plank with 100 lbs of chain sitting on the small of your back is very similar to the tension of stabilizing a max squat.
Foam rolls x pain. For a bunch. And done.
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