783 replies to this topic

[glennb242]

Bench day-unequipped
Fat Bar
barx5
150x5
240x3
300x1
370x5
420x1
470x1
500x0- hit rack just at lockout(I will get it next time)

face pulls
3x15

band pushdowns
3x30

OHP DB
3x15-pump style

Strap rows
3x15

side lat
3x15

Good day of bench, 500lbs was close today(hit upright).470lbs was easy and went up fast! Back to some triples and board work for 3 more weeks to keep my growth and strength going, too many singles may slow me down and I want 500 unequipped soon!

[glennb242]

Squat day-free squat
135x5
225x5
315x3
Add suit straps down
415x4
525x2
635x2
745x1

New OK DL suit
225x3
315x2
405x1
495x1
585x1 easy

My new OverKill hybrid is a prototype and I love it, I used no briefs today and all the weights flew up andi hit depth very easily on my top sets.

The OverKill DL suit is another new addition and it will be worth the wait as it had great pop and support. I'm excited about this new gear from Rudy!

[glennb242]

bench day-equipped
135x5
225x5
315x1
375x3
405x1
add new OverKill
495x3
605x1
685x1

DB incline
2x25 pump weight

incline pull downs
2x20

purple band push downs
2x30

red band pull aparts
3x20

Good day with my new and improved OverKill, Rudy did a kick ass job and I am excited again about benching. All the weight felt good in the shirt. My only gripe is my right pec seems a hair tweaked from all the un-equipped reps I've done lately, I will keep going and see what happens.

[glennb242]

Squat-box @parallel
145x5
235x3
Add100lbs chain
325x2
415x2
-180lbs chain
465x1
2"above parallel box
220lbs chain
505x1
-260lbs chain
550x1

Done for the day, fun squatting with no briefs on ME day. All my ME work will be done unequipped for a while but I will keep my briefs for speed day and when I suit up every 3 weeks.

[glennb242]

Make up DL day, new OK suit(from Wed)
135x3
225x2
315x1
405x1
495x1
605x1

suit felt great, time to work in it and see what happens.

[glennb242]

unequipped bench day
Fatbar
barx5
150x5
240x3
330x1
380x4
430x3
1brd
480x1
2brd
510x1

DB chest press
2x15

db tricep ext
3x10

pulldowns
3x15

seated row
3x8

side lat
2x20

band face pulls
2x20

Shoulders felt beat up today, I'm gonna ratchet it back on intensity and kick up the volume as I've done to few sets and reps lately opting for heavy singles/doubles. 380x4 was very clean and easy and it didnt hurt my shoulder/pec tie-in...This is good

[glennb242]

Squat day
parallel box squat+bands-comp briefs
bar x3
barx2+green bands
barx2+blue/green bands
135x2+blue/green
225x2+blue/green
315x2+blue/green
405x1+blue/green
405x1+blue green

Not a bad day of squatting, I have to get back to the heavy band work as it does my body good and really brings my squat up. I want to get back to double blue bands for my work outs. I will pull and do accessories on Wednesday.

[glennb242]

Did an off DL day working with a mix of briefs and new OK DL suit to see what happens
Briefs
225x3
315x2
briefs straps down
405x1
495x1
tight straps
605x0 couldn't get down
loosened straps
605x1

To much to get down with brief and DL suit combo, I went sans briefs last week and 605 was pretty easy. I may try my OK single-ply briefs with suit but not in a hurry cause I don't have a meet picked out yet.

[glennb242]

Bench assistance day
135x8
225x8
275x6
315x5
All were close close grip for tricep work

SOHP
4x10

Tricep pushdowns
3x20

Wide pull downs
2x20

Close pulldowns
2x20

Pec deck
3x20

Hammer curls
4x20

I am just trying to heal up and get ready for Monday's squat day in full gear and then Friday's heavy shirted day.

[Hakola]

"To much to get down with brief and DL suit combo, I went sans briefs last week and 605 was pretty easy. I may try my OK single-ply briefs with suit but not in a hurry cause I don't have a meet picked out yet."


For me a tight single ply suit works great. Briefs don't allow me to sink my hips before the start of the pull and leave me stiff legging or out of position. A bad start pulling sumo is bound to fail. Also it allows more straps to be used which I think is the biggest contributor to a geared sumo pull.

It's all personal preference but just my two cents...

[glennb242]

Hakola, on 09 September 2011 - 11:51 PM, said:

"To much to get down with brief and DL suit combo, I went sans briefs last week and 605 was pretty easy. I may try my OK single-ply briefs with suit but not in a hurry cause I don't have a meet picked out yet."


For me a tight single ply suit works great. Briefs don't allow me to sink my hips before the start of the pull and leave me stiff legging or out of position. A bad start pulling sumo is bound to fail. Also it allows more straps to be used which I think is the biggest contributor to a geared sumo pull.

It's all personal preference but just my two cents...

I have to agree with you as I didnt use them when I was pulling in my Leviathon so need to now.

I need to catch up mu log

Bench day

close grip
135x8
225x8
275x6
315x5

pec dec
3x15

SOHP
3x15

tricep pushdowns
3x25

hammer rows
3x15

hammer curls
3x20

[glennb242]

http://www.ironscene.com/videos/5567
Full gear squat day
135x3
225x3
315x2
405x2
525x1
635x1
805x1

2-3" above parallel chain touch squat
905x1



Good start to my 12 week training cycle for the TBB Team Meet on Dec 10th. I worked on getting down to depth really hard and will stay focused on this for this meet. I have had to bad meets squatting and I'm tired of it. I need to squat big to total big.

[glennb242]

Fat bar bench day-unequipped
barx5
150x5
240x3
330x1
385x4 easy
420x1
480x1 PR!
reverse grip fat bar
240x8
330x6

tri pushdowns
3x20

hammer row
3x25

pec deck
3x15

side lat
3x15

facepulls band
3x20

hammer curls
2x20

Awesome bench day! My strength keeps moving up 5-10lbs every 3 weeks or so, this is good as I move into meet prep at 12 weeks out. My bench is at an all time high and I don't see it slowing till I hit 500-510 unequipped. I will move my bench day to train with Steve Dwelle who just hit 680 at his last meet(GA State Meet), this will give me the drive I need to chase 700lbs shirted.

[glennb242]

Squat Day
below parallel box squat-single ply OK briefs
135x3
225x3
315x2
315x2+120lbs chain
365x2+120lbs chain
365x2+160lbs chain
405x2+160lbs chain

DL-singl ply OK briefs
315x3
405x3
495x3

First day of TBB Meet prep, I have my squat/dl plan and I'm excited about this meet as my gear is perfect. My plan goes back to my Seniors squat plan wile adding a better DL program. The use of a 3 week wave will help my peaking for the squat and if I time it right my DL will too.

[glennb242]

Bench Day
unequipped warm ups
135x5
225x3
315x1
405x3
add OK shirt-3brd
495x3
565x3
605x5!

tricep pushdowns
3x20

I'm letting Jon Grove set up my progam for this meet and just trying to survive it. He had me doing reps to get used to he shirt again and the 605x5 was rediculous but I'm sure it will be worth it. I will do my assist work tomorrow as the sheer volume got to me quick today. I looking forward to the outcome in December.

[glennb242]

Squat-DL day

un-equipped squat, reverse bands
135x5
225x3
315x3
405x3
475x3

rack pulls-stiff bar
225x3
315x3
405x3
495x3
585x3
635x1

I'm trying to give rack pulls a chance and see if it preps me for a big pull for the meet. I'm slowly ramping myself up on the rack pull as I started low and with triples.

The squats were more of an accessory work for glutes and hams and it did it's job, they were sore before I finished my work out.

[glennb242]

speed bench day
strong red bands to the chest
barx2
115x2x2
135x2x2
155x2x2

shoulders
3x20 lat and rear delt

close grip pull downs
3x15

curls
3x20

just a good accessory day except the band was a little stronger than I expected. Time to step it up!

[glennb242]

Bench Day
warm ups
135x5
225x5
315x2
410x2
460x1 easy
add shirt and 3brd
565x3
2brd
605x5

tricep pushdowns
4x15

Chuck V rows
3x20

bands for rear delts
3x20

I think Jon is trying to kill me with reps! 5 was tough as hell with a shirt and a 2brd but I'm gonna gut it out and see what happens.

[glennb242]

Full gear squats-briefs
145x3
235x3
415x2
505x2
615x1
suit straps down
725x1
straps up
835x1

Good day with the new OverKill knee wraps, 835 was a joke and I'm 10 weeks out. 870 in 3 weeks then 900 in 6 weeks.

[glennb242]

Bench day-unequipped
Fatbar
barx5
150x5
240x3
330x2
420x2
490x1 PR!

Reverse grip Fatbar
240x5
330x5
350x5

pull downs
4x15

Chuck V rows
3x15

bent over kelso shrugs
3x20

ide lat
3x15

Good day for benching with a good 10lbs PR on the bench with the fatbar. I do need to backoff the un-equipped bench a little to heal up, my shoulders are taking a beatin but it's not affecting my shirted bench. I would like to get 500lbs in 3 weeks though(if it takes 6 weeks then thats cool) My bench set up seemed a little off today though so this may be part of my issue even though I Pr'd.