44 replies to this topic

[RagingBull]

11.15.2008
BW- 307.5 lbs.

Squats
warmup
315x3x10

Good Mornings
315x3x6

Standing calf raises
3x20

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

[RagingBull]

11.22.09

Squats
warmup
315 x 5 x 10

GHR
3x10

That's all.

[RagingBull]

11.27.08

Bench assistance
45x10
135x10
225x3x10

135x6 full
135x6 1/2 bottom
135x6 1/2 top
135x6

Front d-bell raises
40 x 3 x 12

Rear d-bell delts
30 x 3 x 10

[RagingBull]

11.29.08

Squats
warmups
315 x 9 sets x 10 reps
315x20 this really sucked, lol

GHR
3x10

Standing calves
3x20

Abs
100

[RagingBull]

12.1.08

Bench
warmup
315x3
335 or 345 x 3 I don't know
365x3

5 Board Militia
405x3x3

6 Board
455x3

Nice and easy McCheesy!! SS, RB

[RagingBull]

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

[Jim McDonald]

Hey, welcome J.R.! I didn't put 2 and 2 together before. I'd like to move your log up to the elite and pro section, if you're cool with that.

[RagingBull]

That's cool with me. Thanks

[RagingBull]

12.6.08

Squats
warmup
315x10x10 all sets done under 20 minutes

GHR
bodyx8
bodyx3x10

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

[Bloodylawngym]

Quote

RagingBull - 2008-12-03 2:47 PM

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 :)

[RagingBull]

Thanks for the vote of confidence Nico!! When are you going to drag your old self over for some more squats??

12.8.08
Bench
warmup
315x3
335x3
365x4

5 Board
405x3x3

[Bloodylawngym]

what up man? going light for now. Puke's gym is the place to be. You guys have a good thing going there. See ya in Feb. at the meet I won't compete but will be there

[RagingBull]

Nico, when are you going to be a judge for me?? Yes, I'm going light for now.

12.10.08
Deadlifts
warmups
315 for a few sets of doubles or triples
365 for a couple sets

Buffalo Bar GM's
145x6
235x2x6

Leg Ext/Leg curls
3x10 on each

Abductor/Adductor
3x10

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

[BrandonA]

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...

-Brandon

PS - I'm not a stalker, I pop in here to read Jackass's log...lol...

[Bloodylawngym]

Quote

RagingBull - 2008-12-11 7:34 AM

Nico, when are you going to be a judge for me?? Yes, I'm going light for now.

RB

I need to do it. 2009 bro. let some things settle down for me and I will dedicate sometime to getting it done

[RagingBull]

Brandon, you did not test my patience kid. I've been doing for far to long to allow a bit of bad form to bother me. I'll get you there.

Nico, you have mail.

12.11.08
Bench Assistance Day

Bench
warmup
225x4x8

Dbell military Press
65x4x8

Dbell flyes
65x3x10

Front dbell delt raises
45x8
50x8
45x8

Rear delt flyes
35x8
30x8
30x8

Tricep Pushdowns/Overhead rope extensions supersets
3x15

Recumbent bike
5 minutes

[RagingBull]

12.13.08

Squats in loose and worn out briefs (they are now retired)
warmup
425x5
515x3 or 5 I don't remember
605x3
625x1

GHR
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.

[RagingBull]

Test

[Warehouse]

Quote

RagingBull - 2008-12-13 6:05 PM

515x3 or 5 I don't remember

It was 5 so pretty close, hahahaha

[RagingBull]

I knew you'd pop in and remember!! LOL!! Hell I'm just happy I remembered the rest of it!!