RB's Road to the Rest Home..................
BW- 307.5 lbs.
Standing calf raises
First day back in the gym since the meet. The calf is tweaky to say the least but it is what it is.
My goal is to train injury free for some time; work on hypertrophy (I want to get bigger); increase lean mass and decrease bodyfat. I've lost 10 lbs. since the meet so I only have 30 lbs. to go. I will lose that as long as I don't feel small.
I won't compete for another year. I need to up the dose, repair, recoup and be fully prepared to train properly.
I did a 20 week squat program for the cup this year and think that it's about 5 weeks to much. I will cut it back to 15 weeks and go from there.
I didn't really have a plan of attack for bench and it showed. One year back I was hitting 705 off of a two board and I missed 601 at this meet. That is fucking pathetic and unacceptable.
I need to take a good amount of time and work on grip and my deadlift.
All in all, back to the drawing board, revamp it all and hit it again with more intensity, more chemicals and more devotion. SS, RB
315x10x10 all sets done under 20 minutes
I had a goal today and met that goal. I wanted to do my work sets, 315 lbs., in under 20 minutes and I accomplished that goal. I then spent the next 30 minutes trying very hard not to puke. I accomplished that goal. I forgot how much I love and hate high rep minimal rest sets. This was very fucking intense. Training partners made the difference here as they ALL pushed me very hard to get this done. SS, RB
By the way...............
I'm J.R. Bolger and am the Arizona APF State Chairman, a WPC referee, a member of the APF Executive Committee, co-founder of Raging Inferno Power in Peoria, AZ and an all around Epic Asshole. I really am a nice guy sometimes. Stay Strong, RB
and an all around Epic Asshole...I can vouch for that :)
315 for a few sets of doubles or triples
365 for a couple sets
Buffalo Bar GM's
Leg Ext/Leg curls
3x10 on each
I played with conventional AND sumo stance today. I was surprised at how well I was able to get into position on the sumo pulls. I can tell my flexibility has diminished but it did not hamper my setup. Stay Strong, RB
Thanks for the help last night. I hope I did not test your patients too much!! I just need to figure out how to make my body do what I want it to. I know with more practice and tons of flexibility and mobility work, I will get it...
Thanks again and see you next week...
PS - I'm not a stalker, I pop in here to read Jackass's log...lol...
Nico, you have mail.
Bench Assistance Day
Dbell military Press
Front dbell delt raises
Rear delt flyes
Tricep Pushdowns/Overhead rope extensions supersets
Squats in loose and worn out briefs (they are now retired)
515x3 or 5 I don't remember
body x 10
45 x 3 x 10
Standing Abs w/bands on GHR
Strong+Average x 30 reps
Strong+Average+mini x 40 reps
Strong+Average+Light+Mini x 25 reps
That is all.
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