View Full Version : IRBS' Road Less Traveled
I'm in Huntsville, AL, so if anyone is around let me know.
Here goes:
25 y/o Male
Height: 6'3"
Weight: 238lbs as of 1/4/07, down 10lbs from around New Years (was flirtin with 250lbs)
Bodyfat: Somewhere between 12 and 15% probably
Lifts (All estimated, havent maxed out in a while):
Bench: somewhere around 375-385lbs
DL: 450-475lbs (I have really been working to get this number up, about 3 months ago I could barely pull 365, my immediate goal is to break the 500lbs barrier soon)
Squat: 400-425lbs (I know I know I know, but hey, I never really squatted till about 6 months ago, so I dont completely suck...right???)
I'm about a week into a 3 month cutting phase. Seeing great results so far, I'm sure its the initial shock. I am going to post an archived journal, then I will pick it up from today.
rcrott1
01-08-07, 11:34 am
Dude, i was pretty happy this xmas break...now mind you, im 5'9 163 lbs. i maxed out my Shrugs at 550 and my deads at 575. my bench is only at 285 for reps...my one rep max is 325. i need to get stronger.
Awesome lifts IRBS, good luck with your cutting phase.
DATE: ??
Rack Pulls:
135x8
225x8
315x5
365x5
405x5
435x3
Push Press:
2x135x8
165x6
185x6
T-Bar:
3 sets of 8, dont remember the poundages
Strict DB Shoulder Presses:
3 sets of 8 wirh 75, 85, and 95lbs DB's
Wide Grip Pulldowns:
3 sets of 8
Shrugs to finish it off
DATE:??
Squats:
Bar x 10 Warmup
135x10 Warmup (Its been about 12 degrees here so I still didnt feel completely warm)
225x5
265x5
315x5
Leg Press:
400x8
500x8
600x8
Calves
Leg Extension and Curl supersets to finish off the legs
Threw in some arms too. Barbell curls supersetted(is that a word) with skull crushers and then cable preachers supersetted with french presses.
DATE:??
Today was chest day. Pretty good day, but I was flying solo this morning because my training partner "stayed up too late" packing for a trip for work. Whatever...haha.
Incline Bench:
135x10 (warmup)
185x8
225x8
275x6
Flat Bench:
225x8
275x5
300x5
315x5
Cable Flys:
3 sets of 8
Flat DB Bench with hands in log position:
3 sets of 8 with 95lbs DB (My gym only has 100lbs DB's and I broke one of them a couple weeks ago...woops. So now we only have 95's. I talked them into ordering 105-125 DB's (since I work at the school I have some good connections), but they've "been on order" for like a month and a half)
DATE:??
Deadlift:
135x8 Warmup
225x8
315x5
365x5
405x2
Barbell Rows
135x8
185x8
225x8
T-Bar Rows
2, 3, and 4 plates, 8 reps each set
Wide Grip Pulldowns
3 sets of 8
Cable Rows
2 sets of 10
DATE:??
Shoulder Day
Bodyweight: 248lbs!!! (up about 5 lbs from last week, I'm sure Holiday food has had something to do with that!)
Push Press:
Bar (Warmup)
145x5
165x5
205x2
145x5 (Pretty Strict and Slow)
Strict Dumbbell Shoulder Press
75x8
80x8
85x8
(could've done more, but I don't have a spotter this week, wanted to get the reps in)
Side and Rear Delts
3 sets of 8 on each
Barbell Shrugs
135x12
225x12
315x10
405x5
225x20
Dumbbell Shrugs
Ran the rack from 75 to 95, no rest, 10 reps each
DATE:??
Legs and Arms this morning...like last Saturday
Good Session for me. My squats are improving, which is encouraging. Here goes:
Squats:
Bar Warmup
135x8 (Warmup)
225x5
275x5
315x5
345x2
Extensions and Leg Curl Supersets
3 sets of 8 with the whole stack
Calf Raise Supersets
3 sets of 15 seated, then with legs extended back to back as heavy as possible
Arms:
Barbell Curls, Preachers, Hammers, Skull Crushers, French Press, Pulldowns
DATE:??
Great day for me.
Deadlifts:
135x8 (Warmup)
225x5
315x5
365x5
405x3
425x1 (New PR on working deadlift sets!!)
T-Bar:
3 sets of 8 with 2, 3, and 4 plates
WideGrip Pull Downs
3 sets of 8
DATE:??
Shoulders:
Seated Dumbbell Presses:
45'sx12 (Warmup)
80'sx8
90'sx8
95'sx8
Lateral Raises:
3 sets of 8
Rear Delt Cable Raises:
3 sets of 8
Hammer Strength Presses (Hands in Log Position):
2 Plates x 8
3 Plates x 8
4 Plates x 8
Shrugs:
Ran the Rack, 75 to 95 10-12 reps each
Ran the Rack, 80 to 95 10-12 reps each
DATE: 1/2/2007
Had a nice lay-off, although it took everything I had to make myself take an actual off week. Its my first day into about a 10-12 week cut down phase, it went well. I'm interested to see what happens to my strength once the weight starts coming off. I was flying solo today so I didnt have a spotter and went a little lighter than usual.
Bodyweight: 247lbs
Incline Barbell Bench:
135x15
185x12
205x10
215x8
Dumbbell Flat Bench:
80x8
85x8
90x8
Incline Flys:
50x8
50x8
55x8
Cable Flys:
3 sets of 10
Cardio:
25 min. Eliptical
First day back after the layoff, felt a little dip in strength, fatigue set in faster than usual. I know this is a little too much of a bodybuilding workout for this board, but I'm keeping the staples in the workout (Squats and Deadlifts, OHP, etc) so bear with me for a couple months. The cardio was kind of nice. I used to be quite the runner when I was in military mode. I havent done much cardio at all in the last year trying to put on the pounds. It felt good. It will be nice to get my cardio system back up to par. Hopefully this weight will peel off quickly.
DATE: 1/3/2007
I wasnt feeling good this morning, been sick for about a week. But I made it.
Rack Pulls:
135x12
225x10
315x8
225x8
Fixed T-Bar:
3 sets of 10
Superset Cable Rows and Wide Grip Pull Downs:
2 sets of 12
Weighted Crunches on the machine:
3 sets of 25
30 minutes of Eliptical. I did intervals, kept my heart rate above 150 at all times. On the sprint part it was at 170-180. Tried to separate the intervals by 1 minute. 5 minutes was warmup. I was coughing the whole time and really didnt hit my stride until about 15 min in, but I made it, haha. My cardio system is actually in really good shape, getting my legs used to it is gonna take a week or so prolly.
I really wasnt feeling the wieghts today. I had planned on doing deadlifts, but I just didnt have it, so I did rack pulls instead. I got what I needed done, hopefully Ill be feeling better soon so I can get my strength and intensity back.
DATE: 1/4/2007
Shoulders
Dumbbell Press:
45x15
60x12
70x10
80x8
Side and Rear Delt Raises Supersets:
3 sets 10 reps each
Hammer Presses:
3 sets of 12-8
Shrug Supersets:
Barbell and Dumbbell, 3 sets of 10 each
Elliptical:
25 min
DATE: 1/6/2007
Arms
Barbell Curl:
Barx15 (warmup)
95x12
115x10
135x8
Hammer Curls:
50x8
55x8
60x8
Preacher Curls:
3 sets of 8 (Dont remember the weight)
Skull Crushers:
95x8
115x8
135x8
French Press:
95x3x10 (My gym is getting 105-125's, and I broke one of the 100's, so I was stuck with 95's)
Rope Pulldowns:
150x8
170x8
190x8
Cardio:
30 min Elliptical
Chest:
Incline Bench:
135x15
185x12
205x10
215x6
135x4
Had to break these up to get the reps in. I am not used to high reps. Been training mostly 5 rep sets for the past few months so after #5 I hit the wall. With 5x5's I've been around the 275 mark before the Xmas break. Its a hit to the ego, but necessary for my goals.
Flat Dumbbell Bench:
70x8
80x8
90x8
Dumbbell Incline Flys:
2 sets of 8
Cable Flys:
2 sets of 8
Hanging Leg Raises:
1x25
1x12 (Bringing Legs Extra High)
Cardio:
Bike for 30 min
Decent day, I'm just struggling with the amount of weight I am using. It seems like so much less than where I was at before the break. I guess Im just gonna have to get used to being carb deprived and WEAK!!! Haha.
Later.
Freakshow
01-08-07, 12:29 pm
Glad to have you here bro, and good luck to you
Did 30min of cardio last night. 10min of stairmaster (talk about tough) and 20 min of eliptical.
BACK DAY
Rack Pulls:
135x15
225x12
275x10
315x8
Static T-Bar Rows:
2Plates x 10
3Plates x 10
4Plates x 10
Dumbbell Rows:
80x10x3
Wide Grip Lat Pulldowns:
120x10
150x10
170x10
Cardio:
20 minutes of Eliptical
I weighed in today at 234lbs. I am down 14.5lbs since New Years, so about a week. It seems like it is just falling off right now, its great. I didn't really think I have that much to lose, but hey, whatever. Abs are coming through already. I can definately see the change. I cant wait to see what will happen after a couple months. My diet is so clean right now, but its not really that hard. It was tough last week, but I am getting used to bland food.
Current Supplement Stack (Just in case you're wondering):
Animal Pump and Nitro Pre-Workout (4:30am and immedite pre-workout)
Animal Cuts during the day (9:30a and 3:00p)
The Pak (With Breakfast)
I lift at 5am, so hopefully I've got the timing of the stack right.
Cardio:
45 min Elliptical
Shoulders
DB Presses:
50x15 (warmup)
60x12
70x10
80x8
Side Lateral Raises:
3 sets of 10
Rear Delt Machine:
3 sets of 10
DB Shrugs:
95x12x3
BB Shrugs:
135x20
185x12
225x10
Cardio:
25 min Elliptical
Body Weight: 233lbs
Arms
Barbell Curl:
Barx15 (warmup)
95x12
115x10
135x6
Hammer Curls:
40x12 (warmup)
45x10
50x8
60x8
Cable Preacher Curls:
3 sets of 8
Hanging Legs Raises (Abs):
3 sets of 12
Skull Crushers:
85x15
105x12
125x10
Over Head Machine Extensions:
170(Whole Stack)x10x3
Reverse Single Arm Pushdowns:
3 sets of 10
Cardio:
25 min Elliptical
Weighed in today at 232lbs (down 16lbs since New Years). We also took measurements. Going to be weighing in once a week and measuring every 2 weeks.
The Cut continues.....
Chest
Incline Bench:
Barx15(Warmup)
135x12
185x10
205x8
Flat DB Bench:
95x8x3
Incline DB Flys:
55x10x3
WideGrip FlatBB Bench:
135x25
Hanging Leg Crunch:
3 sets of 12
Cardio:
30 min Elliptical
I am really starting to notice the carb depletion. My strength has really fallen off. I was struggling on incline bench to move the weight. I was planning on another set but since I was havingso much trouble with no spotter I decided to move on. It's all good though, the weight is still coming off. I had a nice cheat meal on Friday Night, fajitas and chips and cheese dip. It was so freakin good. Ate at the in-laws Sunday afternoon. Roast, carrotts, corn, green beans. So that was a little off the diet as well. But I'll be making up for it this week. Weigh in will either be thursday or friday. Hopefully I'll be below 230lbs.
Later.
Back
Wide Grip Pull-ups:
3 sets of 10
Wide Grip Cable Rows:
3 sets of 10, increasing weight each set
One Arm Dumbbell Rows:
95x10x3
Unweighted Reverse Hypers:
3 sets of 10
Ball Crunches:
3 sets of 12
Cardio:
Elliptical for 30 min
Good session, trying to switch it up a little so I can hit my back a little differently. We'll see how it goes.
BEASTOFRAGE
01-16-07, 3:14 pm
great work bigwill! i know i've broken some db in the past myself...feels great when your monster isn't it?
TB
hahaha, yeah. I told my boss about it (he is also over the gym here) and he just laughed. I got him to order me 105-125lbs db's so its all good!! hahaha Its nice to have connections.
Shoulders
Lateral and Front Raise Supersets:
3 Sets of 10, increasing weight
DB Shoulder Press:
70x10
80x10
90x8
Upright Rows:
3 Sets of 10, increasing weight
Smith Machine Shrugs:
295x10
365x10
425x10
225x20
Abs:
Rope Crunches:
120x20
140x18
160x12
Cardio:
Elliptical for 30 min
Good session. Switched it up a little from my normal shoulder routine. Dont usually do upright rows, but added them today to spice it up. Heavy shrugs to end it. Tommorrow is weigh in day. Hopefully I am continuing to lose the weight (bodyfat please!!! haha).
Later.
scribed to an animal log.
scribed to an animal log.
Thanks Bro
Arms
Barbell Curl:
Barx15 (Warmup)
95x12
115x10
135x8
Hammer Curls:
40x12
45x10
55x10
Preacher Curl Machine:
90x10
110x10
120x10
Overhead Tricep Extensions (Machine):
Full Stackx10x3
Rope Extensions:
140x10
160x10
180x10
Reverse Tricep Extension (Single Arm):
3 Sets of 10
Cardio:
25 min Elliptical
Decent session. I was totally beat this morning but went in anyways. Got a chest cold, but fought it off. Should've hit some skull crushers but I got a really good tri workout with what I did. Bi's were kind of same ole same ole.
However, the good point of the morning: Today was weigh in day. I was 229.5lbs today. I'm now below 230!!!! That is 18.5lbs since New Years. The huge losses I was seeing early on have slowed a bit, which is good. Don't want catabolism to set in too much. I knocked off about 4.5lbs this week. My diet is so strict right now its not even funny. It's a first for me though so I am getting used to it. I am excited to see where I will be at in another month or two. My abs are really starting to come through more now and I can definately tell a big difference with bodyfat on my upper body. I don't really know where I will stop/stall out at weight wise. As long as the bodyfat keeps coming off I will be happy though. I'm still going strong!!!
BEASTOFRAGE
01-18-07, 12:24 pm
i like your attitude brother! keep it goin!
TB
LEGS!!!!
Squats:
Barx15 (Warm-up)
135x10 (Warm-up)
225x10
275x8
315x4
135x10 (Quick and deep)
Leg Extensions:
140x18
160x16
180x14
Leg Curls:
120x10
140x10
160x10
Calf Raises (Seated, straight leg machine):
3 sets of 18-16 with the whole stack (400lbs)
Cardio:
25 min Walking on a treadclimber
Whew, I could barely make it up the stairs to the cardio area after this. My legs are blasted right now. My strength is gone due to this cut down, probably by about 25-30% it seems, especially on squats. It was a great session, feel wise. I got really really good depth out of my squats, the weight just wasnt there like it has been. It will come back when I am back on a normal diet I assume. This is the first "real" cut down I have ever done, so it's all new to me. I wasnt going to do cardio initially, but I decided too anyways because I doubt I will be able to walk tommorrow, haha. What a great feeling.
Weighed in at 228.5lbs today. Yeah baby!! Starting to see a little muscle separation, especially in the shoulder/chest/ab region. It's all good!!!!
Abs:
Hanging leg raises:
4 sets of 20-12
Weighted Rope Crunches:
3 sets of 25-18, 120lbs-180lbs
Non-weighted Ab Superset, total of 100 reps
Cardio:
30 min treadclimber
BEASTOFRAGE
01-21-07, 10:04 pm
Abs:
Hanging leg raises:
4 sets of 20-12
Weighted Rope Crunches:
3 sets of 25-18, 120lbs-180lbs
Non-weighted Ab Superset, total of 100 reps
Cardio:
30 min treadclimber
good work will!
TB
Thanks Brute!
Chest:
Incline Barbell Bench:
Barx15 (Warm-up)
135x12 (Warm-up)
185x10
205x10
225x8
Dumbbell Flat Bench:
100x8
100x8
100x8
Incline DB Flys:
60x8x3
Cable Crossovers:
3 sets of 10
Cardio:
25 min Treadmaster
Good session. Strength is rebounding a little on incline for me. Felt a lot easier today, if my training partner had been there I could've gone a little heavier, but oh well. My gym finally got the 100lbs dumbbell replacement for the one that I broke in, so I was able to go a little heavier on flat db bench. I will be glad when they get the 105-125's in though. I still can barely walk from Saturday's leg session. Those squats killed me...thats what I get for for substituting leg press for a couple of weeks, haha. It feels good though.
BEASTOFRAGE
01-22-07, 2:31 pm
great work will!
TB
Back:
Barbell Rows:
135x12
225x10
245x10
135x20
Wide Grip Pull-ups:
3 sets of 10
Dumbbell Rows:
100x10
100x10
100x8
Reverse Hypers (Unweighted):
3 sets of 10
Cardio:
25 min treadclimber
Good session. My dog was whining all night last night and I got up 3 times to yell at her (haha) and giver her water and let her out, so 430am came too soon, but oh well. Such is life. The Barbell rows kicked my butt, but felt great. So did the pullups. Just a lack of stength and energy. Fat is still coming off.
Shoulders:
Side and Front Raise Supersets:
total of 6 sets of 10
Dumbbell Military Press:
60x10
70x10
80x10
Upright Barbell Rows:
3 sets of 10
Shrug BB/DB Supersets:
BB 135x20
DB 95x20
BB 225x25
DB 95x20
BB 225x25
DB 95x12, 75x8
BB 225 to failure holding for 2 sec at top of rep
Cardio:
25 min treadclimber
Good session, especially the shrugs. Its a workout I havent done before that a buddy suggested, and it is awesome. It is such a drastic change from what I was doing that I really shocked them today. Very nice. Tommorrow is weigh-in day, and also measurement day, so we will see how progress is going.
Arms:
Barbell Curls:
Barx15 (Warm-up)
95x10
115x10
135x10 (broken set, rested for 15sec after 6th rep)
Spider Curls:
3 sets of 10
Cable Curls:
3 sets of 10
Skull Crushers:
45x20 (Warm-up)
95x12
115x10
135x6 & 95x6 to get my reps in
Rope Pushdowns:
3 sets of 10
Single Arm Reverse pull-down:
3 sets of 10
Abs:
Hanging Leg Raises:
3 sets of 12
Forarms:
Barbell Wrist Curls:
3 sets of 20-16
Cardio:
Walked Briskly on the track for 20 min
Good session.
Today was weigh-in day and measurement day. I weighed in at 227lbs. Lost another pound this week.
Measurements were good:
Added about an inch on my chest since I started
I've gained a half inch on both my thighs and calves
My Abdomin and Waist have each dropped an inch in 2 weeks
I am excited about the waist. I've lost about 2.5 inches in less than a month. I've also started to see a slow in weight loss, which I am happy about. That initial shock to my body from my diet has slowed. I am happy with losing about a pound or 2 per week, I dont really want to see the massive drop I saw when I first started this cut down. As long as the fat is still coming off I am happy as can be, haha.
LEGS
Squats:
Barx10 (Warm-up)
135x10 (Warm-up)
225x5
275x5
300x5
225x10
Leg Press:
320x15
410x12
500x10
Leg Curl:
3 sets of 10 (Ending with the whole stack)
Leg Extensions:
3 sets of 10 (Ending with the whole stack)
Cardio:
20 min treadclimber
Decent leg day. Would've liked to have seen more weight on the squats, but my legs were blasted by the end, hence the leg presses being fairly low in weight. Good session though. Tired today.
mighty leg session there bro, id trade my leg press numbers for your squat numbers anyday haha.
Thanks bro. I still got a lot of work to do, but thats the best part about it.
Lethal_Banana
01-28-07, 12:06 am
Looking awesome, dude! Let's hope the rest of that fat will fall off, too. No, scratch that - it WILL fall off ;)
Keep up the awesomely dedicated hardcore work!
Looking awesome, dude! Let's hope the rest of that fat will fall off, too. No, scratch that - it WILL fall off ;)
Keep up the awesomely dedicated hardcore work!
Thanks man
ABS
Went to the gym today, but forgot they didn't open until 1pm, so I came home and did un-weighted abs.
Crunches, Side-crunches, sissor kicks, leg raises, side-to-side crunches, etc.
Still rockin the diet. May go do some cardio later, but haven't decided yet.
CHEST
Incline Barbell Bench:
Barx15 (Warm-up)
135x10 (Warm-up)
185x10
205x8
225x6
245x3
HammerStrength Flat Bench:
2Plates(Each Side)x10
3Platesx10
4Platesx8
5Platesx5
Incline DB Flys:
45x8
55x8
Cable Flys:
2 sets of 10
Cardio:
30 min Eliptical
Good session for me. Had a spotter today so I was able to go a little heavier on incline. Would've just kept the pyramid going down to 1 rep, but wanted to save a little. It was one of my better days lately it seems. I'm looking forward to going to switching back to flat bench just to see if I've made any progress with that. I don't see how I couldn't have though. I am pushing more weight for reps than I ever really have on incline, hopefully there will be some carry-over.
Later.
BACK
Deadlifts:
135x10
225x5
275x5
315x5
365x3
405x1 (Easy, held it for about 10 seconds)
Barbell Rows:
135x10
185x10
225x10
135x12
Cable Rows:
120x10
150x10
170x10
Reverse Grip Narrow Lat Pulldowns:
120x10
150x10
170x10
Cardio:
25 min Treadclimber
Good session. Haven't done full range deadlifts in almost 2 months, and man do I miss it!! I've dropped somewhere in the neighborhood of 25lbs in bodyweight but haven't lost a whole lot off my deads, which I was happy with. I've probably only lost about 10-15% off that lift. After the deads I was strugglin'. I forgot how hard they kick your butt. Man, you gotta love deads. When I go back into the bulk stage I'm shootin for 500lbs. I think I can make it. I still suppose my max on deads is around 450 right now if I went for a straight max pull day. So I think I am around 2x my bodyweight.
I'm gonna be sore tommorrow...so great!!
SHOULDERS
Side Lateral and Front Raise Supersets:
4 sets of 10 each
DB Shoulder Press:
45x10 (Warmup)
70x10
80x8
90x6
HammerStrength Shoulder Press:
2 Plates to Failure
3 Plates to Failure
Upright Rows:
3 sets of 10
Shrug BB and DB SUpersets:
135x20, 90x20
225x20, 90x20
225x20, 90x20
Cardio:
30 min Eliptical
Good session. I rolled though it pretty quickly, kept the HR up. Weighed in at 226lbs, so I dropped another pound. Thursday is an off day. Hitting Arms Friday and Legs Saturday.
Later.
BEASTOFRAGE
02-02-07, 1:29 am
awesome work will!
TB
Thanks Brute!
ARMS
Barbell Curl:
Barx12 (Warmup)
95x10
115x10
135x8
Reverse EZ-Bar Curl:
60x10x3
DB Curls:
Ran the rack from 45-5, 8 reps each
Preacher Curl Machine:
3 sets of 10
Overhead Tricep Extension (Machine):
100x12x2 (Warmup)
150x10
160x10
170x10
Skull Crushers:
95x12
115x10
115x10
Rope Pushdowns:
3 sets of 10
Single Arm Reverse Pushdowns:
3 sets of 10
Cardio:
30 min Treadclimber
Good session. Bodyweight is at 224 now. Legs tommorrow. Diet is going strong. I am convinced now that I was carrying too much weight (bodyfat) when I was bulking. I will probably be doing a very clean bulk when I bulk again.
Later.
LEGS
Leg Press:
225x20 (Warmup)
225x12 (Warmup)
315x10
405x10
495x10
675x8
765x4
Leg Extensions:
4 sets of 12-10 ending with the whole rack
Leg Curls:
4 sets of 12-10 ending with the whole rack
Cardio:
30 Min treadclimber
Very Light leg day for me. No squats today, my back is feeling tight for some reason, trying to let it heal up. I'm going to be turning the diet up a notch over the next few weeks. Gonna try to bleed some of this stubborn belly fat of. Top two rows of abs are coming in more noticibly, just got that pesky bottom of my stomach that I gotta trim up some. Measurments next week. Tommorrow I'm gonna do some cardio and an ab workout.
Later.
CHEST
Flat BB Bench Press:
Barx20 (Warmup)
135x12 (Warmup)
225x8
255x8
275x6
300x2
Incline DB Press:
60x10
75x10
90x8
100x6 drop set with 60x6
Incline DB Flys:
45x10
55x10
Cable Flys:
3 sets of 12-10
ABS:
Rope Crunches superset with seated leg raises
Cardio:
30 min treadmaster
Decent Day. The drop in bodyweight has definitely taken some weight off of my flat bench. This was the first flat bench workout I have had since before Xmas. Been concentrating on Incline. It was nice to switch it up a little though. A little hit to the ego though due to the drop in weight. I am used to ending somewhere around 330, so thats a good 30lbs drop. Oh well, it will come back around once I start training for it again.
Later.
BACK
Wide Grip Pull-ups:
3 sets of 10
Barbell Rows:
135x12
185x10
225x10
135x12
Narrow Reverse-Grip Pulldowns Superset with Cable Rows:
3 sets of 10 each
Reverse Hypers (Un-Weighted)
3 sets of 10
Decline Sit-ups:
3 sets of 15
Cardio:
30 min Treadclimber
Good session. I am carb depleted and exhausted. Haha, its all good though.
LEGS
Squats:
Barx15
135x10
225x5
275x5
300x5
135x10
Leg Press:
3plates each side narrow width repouts..
4plates...
3plates...
Leg Extensions:
3 sets of 10
Leg Curls:
3 sets of 10
Calf Supersets (2 exersizes):
3 sets of 15 each
Cardio:
walked on the track for 20 min, could barley stand...
I dont know if it is the lack of carbs of what, but my squat sucks right now. I was completely exhausted by the end and could barely walk, but still...there is just something wrong with ending at 300lbs...I dunno. Its frustrating. The good part is that my legs are destroyed right now. The bad part is I feel like a wuss, oh well, its all about current goals.
Shoulders
DB Side Lateral and Front Raises:
4 sets of 10 each
Smith Machine Military Press:
95x10
135x10
175x10
DB Military Mress:
60x10
70x8
60x10
Rear Delt Machine:
3 sets of 10
Shrug BB and DB Supersets:
135x20 (Warmup)
225x20, 75x20
225x20, 70x20
225x20, 70x20
Cardio:
25 min Eliptical
Great session this morning. Really felt good after I got moving. Today was weigh-in and measurement day. I weighed in at 221lbs. Down another 3lbs or so. I measured 34.5in around the waist, thats down from around 39inches at New Years. My chest grew again, up about a half an inch from 2 weeks before. Very happy with my progress. Everything is on the up and up. Going strong!!!
ARM
Single Arm DB Preachers:
4 sets of 10
Standing 21's with the EZ Curl Bar:
3 sets (Absolutely Brutal!!)
Seated Hammer Curls:
3 sets of 10
High Cable Curls:
3 sets of 10
Tricep Pushdowns:
3 sets of 10
Skull Crushers:
3 sets of 10
Single Arm Reverse Tri Extensions:
3 sets of 10
Standing Wrist Curls:
3 sets of 15-12
Cardio:
25 min treadmaster
Awesome session. Totally blew arms up. The 21's were deadly, best bicep workout I have had in a looong time. Very happy with the session. Oh, and I almost wiped out on the treadmaster when I was trying to get to a new song on the ipod....that couldve been very ugly!!!
Later.
BEASTOFRAGE
02-10-07, 1:50 am
great work big will! stickin to the plan is what's its all about bro...without a plan...we might have well be doin neanderthal liftin...LOL!!
TB
ABS:
Rope Crunches:
3 sets of 25-18
Hanging Leg Raises:
3 sets of 12
Cardio:
35 min Eliptical
CHEST and TRIS
Bench Press:
135x12 (Warmup)
225x8
255x8
275x8
Incline DB Press:
65x8
75x8
85x8
Incline Flys:
45x10x2
Cable Flys:
2 sets of 10
Close Grip Bench Press:
135x10
165x8
185x8
Tricep Dips:
3 sets of 10
Tricep Pushdowns:
3 sets of 10
Cardio:
25 min Treadmaster
Good session. I was struggling for strength today, but thats probably due to the lack of carbs right now...at least thats what I keep telling myself, haha. Switching up my workout a little bit for some variety. Was getting bored with what I was doing. Added a little more volume this week and threw in tris with chest. More so than I had been doing. I could really tell a difference. Bodyfat is still coming off.
BACK and BI's
Wide Grip Pulldowns:
3 sets of 12-10
Barbell Rows:
135x10
185x10
225x10
135x12
Cable Rows:
2 sets of 10
Standing Front Staight-arm Pushdowns:
2 sets of 10
Barbell Curls:
4 sets of 10
Single Arm DB Preacher Curl:
3 sets of 10
Reverse Curl:
3 sets of 10
Wrist Curls:
3 sets of 15
Cardio:
25 min Treadclimber
Good Session. Nothing spectacular, just the basics.
Shoulders
Smith Machine Military Press:
135x10
145x8
165x8
185x8
Wide Grip Upright Rows:
45x10
65x10
85x10
105x10
Side Laterals:
35x10x2
Bent Rear Laterals:
35x10x2
Barbell Shrugs:
135x15
185x15
225x15
Dumbbell Shrugs:
75x12
85x12
95x12
Abs:
Decline Situps:
3 sets of 15
Hanging Leg Raises:
3 sets of 12
Cardio:
25 min treadclimber
Good session. Had a valentine's cheat meal with my wife last night. I could tell a slight difference this morning in my workout, but no biggie. Everything felt good overall. Still making progress, thats the name of the game.
Later.
I'm hurtin' this week. Just feeling tired and beat down. Hitting legs tommorrow (Sat).
I'll be kicking the diet up a notch next week. This week was difficult on the diet, nothing to terrible, just not as strict as I have been over the previous 6 weeks or so. Just gotta try to refocus and buckle down. Only 6 more weeks to go until I can pack on the strength and get my numbers up again, haha.
It's been a rough week to get motivated for some reason. Not sleeping well at night, etc. prolly has something to do with it I'm sure. Getting some rest this weekend and gonna kill it for the next 6 weeks.
LEGS
Squats:
Barx12 (Warmup)
135x5
225x3
275x3
315x3
335x1 (Deep)
225x5
Front Squats (Really New to these, just going for form and depth):
135x5
135x5
135x5
135x5
135x5
Seated Leg Curls:
3 sets of 10
Leg Extensions:
3 setsof 10 (Ending with whole stack)
Seated Straight Leg Calf Raises:
3 sets of 10 with whole stack (400lbs)
Great session. Felt really good. Was solo so I didnt have a spotter. No biggie though, still got great depth on squats. Still not as heavy as I want, but hey, thats the name of the game. Had a good session with front squats trying to hammer the quads. I am new to them, so I didnt try to go nuts with the weight, just went for good solid deep reps. Mostly trying to nail the formand balance, that seems to be the toughest part. I am totally beat after this session, and can barely walk.....all signs of a great leg session. The weight will come, oh yes...eavier and heavier every week!!!!
BEASTOFRAGE
02-17-07, 7:18 pm
just don't step outside brother...the wind will blow u away! LOL!!
awesome work IRBY!
TB
CHEST
Bench:
Barx20
135x10
225x3
275x3
295x3
315x2
335x1
355x1 (slight assitance on this one) drop set to
275x3 drop set to
225x6 drop set to
185x6 drop set to
135x8
Hammer Strength Incline Press:
2 Plates x 8
3 Plates x 8
4 plates x 6 drop set to
2 plates x 4
Incline Flys:
50x8x2
Skull Crushers:
3 sets of 8
BW Dips:
3 sets of 10
Rope Pushdowns:
3 ses of 10
Abs:
Hanging leg raises:
3 sets of 12
Weighted Crunch Machine:
3 sets of 12
Great session. In the process of switching gears a little bit. Starting at the beginning of April I will be training specifically for PL'ing. Going to try to add a solid base of strength till then. Bench was good today. Everything was VERY smooth and fairly easy going up, until 355, needed a little help, but its all good. Then did some drop sets. Over the next year I WILL capture the 400lbs bench, mark my works!!! (after I add a little bw back to my frame, haha!!) I was destroyed after this one, a great feeling!!
BEASTOFRAGE
02-19-07, 9:18 pm
seriously bro..u need to be around 290 or so to be "near" filled out...hell...i'm 290 now and reasonable BW for me is around 315-320...can't wait till i get there...LOL!! but i don't want it all to be fat...great benchin bro!
TB
BACK
Rack Pulls:
135x10
225x5
315x5
375x3
405x2
435x1
455x1/2, haha
315x12
Chest Supported T-bar Rows:
2platesx10
3platesx8
4platesx6
5platesx4
6platesx2
4platesx6
Cable Rows:
100x8
120x8
150x8
180x8
Hammer Curls:
60x8
65x6
70x4
Light Barbell Curls:
barx10
95x8
105x6
Good session, Rack Pulls have fallen just a hair, but I was pleased with them for the most part. Really good workout, back is destroyed. Later.
Light Legs
Squats:
Barx12
135x10
225x5
275x5
315x2
Leg Press:
8Platesx8
10platesx6
12platesx4
Leg Extensions:
3 sets of 10, up to the whole stack (need a bigger stack)
Leg Curls:
same as extensions
Calfs
Very light leg day today. Just wasnt hittin a grove with the squats. Dunno whats up, but I'll have about a week or so before I do them again, so I can recover a little bit. Core was still kind of wrecked from Tuesdays back session, I mean WRECKED!!! My core all the way up to my traps, that may be part of the fatigue issue, I dunno. I'll come back next week ready to kill it. Shoulders and traps in the morning.
BEASTOFRAGE
02-23-07, 3:09 am
still stong work bro!
TB
CHEST:
Raw Bench:
135x12 (warmup)
135x8 (warmup)
225x5
275x5
295x3
315x2
335x1 (Fast and Very Smooth)
365x0 (Stalled out just below half way) Drop set to
315x1 Drop set to
275x4 Drop set to
225x6 Drop set to
185x8 Drop set to
135x8
Incline Hammer Strength Press:
3plates each side x 8
4plates each side x 6
5plates each side x 4
6plates each side x 4
Key Presses:
45x10
60x8
80x8
95x4
CG Bench Press:
135x8
185x6
205x4
Rope Pushdowns:
3 sets of 8 (as heavy as possible, dont remember the #'s)
Overhead Tricep Extension (Machine):
150x12x1
Hanging Leg Raises:
3 sets of 12, unweighted
Good Session. Bench was very smooth. When I was warming up I thought I was gonna have some trouble, but they went fairly easy, until the last one. It seems like when I go for anything over 350lbs I stick just below half way up. I know I have it in me, that mid range is just killing me though. Any tips on that range would be great. The 335 went very easily, so I wanted to give 365 a shot, wouldve been a working set PR for me. It will come though. Did some strict drop sets one way down to work on form. I've also realized that my elbows are flaring out a little to, so I need to work on that as well. Everything else was pretty normal. Tried Key presses for the first time, like them a lot.
Later.
LEGS
BW: 224lbs
Raw Paralell Box Squats:
Barx15
135x5
225x2
225x2
245x2
245x2
265x2
265x2
285x2
285x2
305x2
305x2
Hack Squats (Machine):
225x5
225x5
315x5
315x5
Glute Ham Raises (Crappy Machine Version, but its all the "gym" has):
3 sets of 8
Leg Extensions:
Whole Stack x10x3
Leg Curls:
Whole Stack x10x3
Calf Raises:
Whole Stack x14x3
Good Session. Did 10 sets of 2 on Paralell Box Squats. Kind of suprised myself a little. Was able to handle more weight than I thought I would be able to, since I've never done box squats before, only regular squats. I really like them. I'm seeing a weakness in my hamstrings, gotta work on those. It will come. Later.
Back Work
BW: 224.5lbs (rebounding)
Rack Pulls (From about 6 in off the ground):
Barx15
135x10
225x5
275x5
315x5
365x4
405x4
CS T-Bar Rows:
3platesx8
4platesx6
5platesx4
6platesx4
Wide Grip Pull Downs:
140x8
160x8
180x8
Reverse Hypers:
Unweightedx12
Holding 25lbs platex10x2
Hammer Curls:
60x8
65x6
70x6
Light BB Curls:
95x8x3
Hanging Leg Raises:
3 sets of 12
Good session. Nothing crazy. Went a little bit lighter on the rack pulls, wasn't really feeling them today, so I didnt work down to 1 rep. I am really likeing heavy CS rowing, it destroyed my upper back last week and felt good today. Good all around session. Shoulders and ab work tommorrow then I got a couple days off to rest and then hit it even harder next week.
Later.
Bulldozin727
02-28-07, 11:15 am
CHEST:
Good Session. Bench was very smooth. When I was warming up I thought I was gonna have some trouble, but they went fairly easy, until the last one. It seems like when I go for anything over 350lbs I stick just below half way up. I know I have it in me, that mid range is just killing me though. Any tips on that range would be great. The 335 went very easily, so I wanted to give 365 a shot, wouldve been a working set PR for me. It will come though. Did some strict drop sets one way down to work on form. I've also realized that my elbows are flaring out a little to, so I need to work on that as well. Everything else was pretty normal. Tried Key presses for the first time, like them a lot.
Later.
Hey Brother, I believe I read some stuff by Frank Mazza talking about how doing heavy towel bench will help you work on finishing your bench. Once you get to that mid way point different muscles play different roles. I took his advice and it has really paid off. I hit a plateau at about 300 and then I started working in some heavy towel bench and I blasted through 300 in no time. You might already be doin this but just though I would shout out at ya. Be Easy Peace~ Nick
SHOULDER/GRIP/AB WORK
Behind the Neck Press:
Barx20
135x10
155x8
185x6
Side Lateral and Front Raises (Superset):
3 sets of 8
Rear Delt work
Light BB Shrugs:
135x20
225x14
275x12
315x12
225x20
DB Shrugs:
95x12x3 (the 100's are broken again but I didnt do it this time, and I'm pissed off because my 105-125's are still "back ordered"...thats crap!!)
Grip work
Decline Situps:
Unweightedx12
holding 25lbs platex12x2
Hanging Leg Raises:
3 sets of 12
Just hittin the extras this morning. Wouldve went heavier on the presses, but my triceps are sore as crap for some reason, so I stopped at 185, still killed the shoulders. Havent done behind the neck presses in a while, got a nice feel from them. The other stuff was just normal. Nothin special. Hittin Squats Sunday, Bench Monday.
I need more grip work!!!
Your numbers are crazy and you do alot of sets like me..love that! Don't mind me..I snoop around...I am snoopy all over this place..keeping my eye on my favorite Animals here at the forum...keep training hard, your awesome!
Your numbers are crazy and you do alot of sets like me..love that! Don't mind me..I snoop around...I am snoopy all over this place..keeping my eye on my favorite Animals here at the forum...keep training hard, your awesome!
Thanks!!! My numbers are meager compared to a lot of people though. They're on the rise, I'll be able to play with the big boys one day!!
C'mon..you dont give yourself enough credit man! Your doing awesome...plus you do loads of sets and that is just major to me. I am all about killing yourself with more than enough sets..not just plain sets...some heavy ass sets, with reps is a bonus! Keep it up..you rock!
C'mon..you dont give yourself enough credit man! Your doing awesome...plus you do loads of sets and that is just major to me. I am all about killing yourself with more than enough sets..not just plain sets...some heavy ass sets, with reps is a bonus! Keep it up..you rock!
Haha, thanks!! Heavy sets are the only way to grow and get strong, its that simple. I love 'em. Thanks for the props!!
BENCH/TRIS
BW: 227
RAW Bench:
Barx15
135x10
225x6
275x2
295x2
315x2
350x1
315x1
225x10
Pin Press (about 7 inch ROM):
225x2
275x2
315x2
335x2
365x1
225x2
Bench Repouts:
225x12
Key Presses:
70x8
80x6
90x6
Incline Hammer Strength Press (Palms Facing In):
3plates each sidex8
4plates each sidex6
5plates each sidex6
CG Bench:
135x10
185x6
225x4 (went for 5, had dump it, tris shot)
Skull Crushers (Straight Bar):
3 sets of 8
Standing BB Overhead Tri Extentions:
3 sets of 12-8, heavy at this point
Good session. 350 went, just manned up and pushed it. I am almost where I was, stength wise, before Xmas when I weighed 250, before I cut the weight. Hopefully as the BW goes up my strength will far surpass where I was before I cut the weight. Today was the first time I've done Pin Presses, so I guess you could say those were PR's, haha. You shouldve seen the guys staring wondering what I was doing. Had to dump my last set on CG presses. Just destroyed by that point. No partner today, so I was solo. Thought I had one more in me...but didnt. I actually just sat up with the weight, no biggie. Squat work in the morning.
very good pressing dude, power plate loading :D
Thanks Bro!
SQUAT WORK
BW: 225
RAW Paralell Box Squats:
Barxa bunch
135x10
245x2
245x2
265x2
265x2
285x2
285x2
305x2
305x2
325x2
325x2 (did one, racked it, paused 5 sec, did the second one)
SLDL:
135x8
185x8
225x8
275x8
Glute Ham Raise:
Bodyweightx10
Holding 25lbs Platex10
Holding 25lbs Platex10
Leg Extensions:
Whole Stackx10x3
Leg Curls:
Whole Stackx10x3
Calves
Well, I am tired...haha. This was one of those workouts where I felt like I was gonna puke up my shake on the way home. Every drink felt like it was coming back up, haha, but it stayed down! Good session. I increased the weight by about 8% on the Box Squats from last week. Gonna keep increasing the the weight by percentages each week. Did extra ham work too. I am lagging in that area so I've got to bring it up. I could barely walk at the end, which is a good sign.
Later.
BACK
BW: 225
RAW Deadlifts (Full Range):
135x10
225x6
added belt
315x1
405x1
425x1
455x1 PR!
Speed Deads:
315x10 (30 sec between reps, exploding off the floor!)
CS Rows:
3platesx8
4platesx6
5platesx4
6platesx3
Cable Rows:
140x10
170x8
200x8
Reverse Hypers:
BWx10x3
Hammer Curls:
60x8
70x6
75x6
Light BB Curls:
3 sets of 8
Awesome morning for me. I actually almost didnt go in, hamstrings are still lit up from the squats and SLDL, plus my partner wasn't going to be there, but I went anyway. Worked up to a 455 DL, which is a huge PR and my first 2x bodyweight lift. I easily had another 15-20lbs in me, but I wanted to do some speed work, so I stopped. Man I was pumped, especially with how easily it went. It was a 20lbs PR for me since the last time I pulled full range. Rack pulls, ham work, and squats are the keys to increasing a DL, I am now convinced of it!! I am gonna own 500+ by this summer, I can feel it!!! The speed work was really good...I still need to generate more speed off the floor, so I needed it bad. They were fast, and taxing!!! 30 sec rest in between reps. Initially was just gonna do 8, but I was so pumped that I wanted to keep going. I'm ready for some bigger numbers baby!!!
SHOULDER/ABS/GRIP WORK
Seated Behind the neck Press:
Barx20
135x3
185x3
205x3
185x1
135x3
Side Laterals:
4 sets of 8
Rear Delts:
3 sets of 8
BB Shrugs:
225x12
315x10
225x20
225x20
225x20
Hanging Leg Raises:
3 sets of 12
Decline Situps:
Holding 25lbs platex15x3
Grip work:
Plate Flips and static holds
Good session, just hittin some delts. I've got 2 weeks before I start my new training program, ME and DE days. I'm freakin ready for it...been watching the Westside Siminar, good stuff. I'm just ready to roll!!!
_________________
Lift big or go home
BENCH:
BW: 227 (man, this weight is goin on slow!!!, haha)
RAW Bench:
Barx20
135x10
225x3
275x3
315x2
335x2 (Easy)
RAW Bench with doubled minis (#2band) (ring finger on ring):
135x10
185x3
225x3
225x3
275x1
225x3
225x3
RAW Repouts:
225x12
135x12
Key Presses:
80x6x3
Skull Crushers:
3 sets of 8
Band Tricep Pushdowns:
50 reps over 4 sets
Hanging Leg Raises:
3 sets of 12 (I need to start adding weight on these, getting too easy)
Good session this morning. Worked up to about 90% on full range bench for a double, then went into bands. This was my first time using bands and I liked it alot (I'm guessing around 50-70lbs at the top, someone correct me if I'm wrong, I'm not too sure). I had to double them about 2.5in higher on the bottom than I wanted to because they wouldnt fit under the bench set up my gym has, but I got a good feel for them. I'm gonna use dumbbells to hold them down next time and see if that works any better. The band tricep pushdowns were killer too, smoked my tris. The bodyweight is goin back on, just very slowly, haha.
Squats in the morning.
BEASTOFRAGE
03-12-07, 12:50 pm
BENCH:
BW: 227 (man, this weight is goin on slow!!!, haha)
RAW Bench:
Barx20
135x10
225x3
275x3
315x2
335x2 (Easy)
RAW Bench with doubled minis (#2band) (ring finger on ring):
135x10
185x3
225x3
225x3
275x1
225x3
225x3
RAW Repouts:
225x12
135x12
Key Presses:
80x6x3
Skull Crushers:
3 sets of 8
Band Tricep Pushdowns:
50 reps over 4 sets
Hanging Leg Raises:
3 sets of 12 (I need to start adding weight on these, getting too easy)
Good session this morning. Worked up to about 90% on full range bench for a double, then went into bands. This was my first time using bands and I liked it alot (I'm guessing around 50-70lbs at the top, someone correct me if I'm wrong, I'm not too sure). I had to double them about 2.5in higher on the bottom than I wanted to because they wouldnt fit under the bench set up my gym has, but I got a good feel for them. I'm gonna use dumbbells to hold them down next time and see if that works any better. The band tricep pushdowns were killer too, smoked my tris. The bodyweight is goin back on, just very slowly, haha.
Squats in the morning.
fuckin badass brother!
TB
SQUAT DAY
RAW Parallel Box Squats with Chkd #3 Bands:
Barx12
135x8
225x3
275x2 (bout 355@top)
295x1 (bout 375@top)
315x0 (lost arch, booo, need GM's)
275x2
225x3
135x6
SLDL:
135x8
185x8
225x8
275x6
GHR:
3 sets of 10, unweighted
LegCurls:
3 sets of 8, up to whole stack
Extensions:
whole stack x10x3
Calves
Good session, first time squatting with bands, definately a different feel. Once I get the feel down I feel confident I'll be able to progress. I was dead at the end. Got some videos of the 275 and 295, look @ my form at let me know what you think. I've got some work to do, so hopefully some feedback will help. I am deloding on everything next week, then cranking up on the program Curt put me on the week after, I'm psyched!
275 w/chkd #3's:
http://www.youtube.com/watch?v=Y_nm0cgW_MM
295 w/chkd #3's
http://www.youtube.com/watch?v=TTgz30tuqJA
Later.
BACK
BW: 230
Rack Pulls:
135x12
225x5
315x3
405x2
455x2
495x1 (PR!)
Speed Deads:
315x8 (30 sec between reps)
CS Rows:
3platesx6
4platesx4
5platesx4
6platesx2
7platesx0
Cable Rows:
120x8
150x6
200x6
Hammer Curls:
60x6
70x6
80x6
BB Curls:
3 sets of 6
Standing Rope Crunches:
3 sets of 10
Hanging Leg Raises:
3 sets of 12
Good session, set a new PR for Rack Pulls. Could've gone over 500, I'll get it next time. Speed deads were good, lost some explosion on the last 2 reps because I was hitting the wall at that point, but I got them all in. Went for 7 plates on CS rows, haha, but it just wasn't happening today. Weighed in at 230, another 2lbs or so added on.
Later.
SHOULDERS/GRIP/ABS
DB Military Presses:
45x12
80x8
90x6
100x6
Side Lateral Raises:
4 sets of 8
Rear and Front Raises:
3 sets of 8
BB Shrugs:
135x12
225x20
275x12
315x10
225x20
225x20
Grip Work
Steep Decline Situps:
3 sets of 20, unweighted
Just some delt work. I havent really been concentrating on shoulder pressing as much lately and cranked out a very easy 6 with 100's, which I was struggling to get about 2 months ago, so its nice to see that jump. Wanted to go heavier, but my gym (fitness center, blah) stops at 100's, so I moved on. Just normal stuff after that. I was having trouble with some joint pain in my elbows and some forarm pain this monring though. Deloding next week (going to Destin, FL on Tues, training at Golds down there next week), I think my joints will thank me for the lighter loads than I have been doing.
Excited about tommorrow and the APF Bama. It'll be nice to meet some of you guys down there. Good luck to everyone who will be competing. I'll be spectating at my first meet, so I am pumped!!
Later.
SQUATS
RAW Parallel Box Squat:
Barx20
135x8
225x3
275x3
295x3
315x2
335x2
added 2 in
365x2 (2 in above parallel)
Front Squats:
135x3
185x3
225x3
Raw Squats:
225x8
SLDL:
225x8
275x6
315x6
Leg Curls:
3 sets of 8
Calves
Good session. I really need to do some weight acclimation, but its all good. Next week I start my WSB program, which I am excited about. Its time to bring the pain baby!!! I'll be heading down to the Beach in the morning. Training at Golds down there, hopefully it will do. I'll keep a log and post it up either when I get back, or if I have a connection down there I'll post it then.
Later.
After this week (headin to the beach for some R&R) this will be the next 9 weeks of my life. It's a slightly modified WSB routine. Really hoping to get my Squat to a respectable level.
Goals for this year are (All RAW):
Squat: 455+
Bench: 405+
Dead: 500+
Here we go:
Week 1
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Leg Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps
Day 2 (max effort bench day)
Pin Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM(90lbs) (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75); use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Week 2
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Leg Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Pin Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM(100lbs); (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75lbs); use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 3
Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Leg Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps
Day 2 (max effort bench day)
Pin Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM(105lbs) ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75lbs); use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week 4
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Leg Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM(110lbs) ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Leg Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75lbs); use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 5
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Leg Raises: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM(90lbs) ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Leg Raises: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75lbs); use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Leg Raises: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM(95lbs) ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Leg Raises: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75lbs); use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Leg Raises: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM(100lbs) ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Leg Raises: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75lbs); use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 8
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Leg Raises: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
Face Pulls: 5 sets 15 reps
Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM(115lbs) ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM(75lbs); use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps
Week 9
Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
* These maxes will be used as the 1RM for the next eight week cycle
Disregard the poundages in the workout, theyre from a previous user. I stil havent calculated mine yet.
Thanks guys!!
The Beach is great, wish you guys were here, we would be the biggest freaks on the beach, haha. Here is what I have done down here:
BENCH (Wednesday):
RAW Bench:
Barxwhatever
135x12
225x5
275x3
295x3
315x1
335x1
Raw Bench with dbld #2 bands:
185x3
225x3
275x1
225x3
185x5
135x5
Key Presses:
60x8
75x8
90x8
Incline Flys:
2 sets of 10
Skull Crushers:
3 sets of 8
Band Pushdowns:
50 reps over 3 sets
ABS
BACK (Thursday):
Full Range Deads:
135x10
225x6
315x3
405x3 (easy)
455x1
475x0 (stalled out at the knees)
CS Rows:
3platesx8
4platesx6
5platesx4
4platesx4
3platesx6
2platesx6
Hammer Curls:
3 sets of 8
Side Laterals:
3 sets of 8
Hitting the essentials down here. Had 475 moving on deads, if I hadnt tripled 405 I think I couldve pulled it. Well, time to go watch some NCAA bball action, peace. I'll hollar when I'm back!
BEASTOFRAGE
03-24-07, 3:40 pm
you'll get 500 on deads soon brother! awesome work!
TB
Big Jawn
03-25-07, 12:23 am
Good work on the dead bro, 500 is just around the corner.
ME Squat Day
BW: 234
Good Mornings:
Barxa lot
135x3
185x3
205x3
225x3
245x3
275x1
285x1
295x1
315x1
335x0 (bar slipped forward, missed it)
135x12
Hanging Leg Raises:
set of 20
set of 15
set of 10
Reverse Hypers:
unweightedx8
unweightedx10
unweightedx12
unweightedx12
Pull Down Abs:
3 sets of 15
Straight Leg Raises:
5 sets of 15
Wow. Awesome session, my core is wrecked. This is day 1 of my 8 week cycle. I kind of suprised myself on the GM's, was able to handle more weight than I thought I would be able too. On 335 the bar just slipped forward on me when I was at the bottom and I lost it forward and put it on the rack. We dont have a Reverse Hyper machine at my gym, so I used the Glute Ham Raise backwards and did kind of a modified reverse hyper. Now I just gotta figure out how to add weight, haha. Good session though, the progress is comng!!
BEASTOFRAGE
03-26-07, 7:57 pm
great work bro!
TB
ME Bench Day
BW: 227 (I think the scale was off yesterday)
RAW Warmups:
Barx20
135x12
Pin Press (Supposed to be 4-6in ROM, but the setup I have to use makes it about 12in ROM):
225x3
275x3
315x3
335x3
365x0
345x1
365x1
375x0 (trouble at the bottom, after about 1in it was no problem)
375x1
BB Skull Crushers:
85x10
95x10
105x10
115x8
120x8
85x10
Push Downs:
120x10
160x10
200x10
One Arm Shoulder Press:
50x15x3
Well, I found my sticking point on bench. The pin presses really pointed it out to me. I had to use a greater ROM due to the setup at my gym, about twice as far as I was supposed to, but it let me know where my trouble spot is. After about the first inch of the press I was good to go, prolly couldve been around 405 or so with a shorter ROM. I just have a sticking point right about where a 2 board would put me I suppose. Hopefully I'll leave the sticking point in the dust in the coming weeks. My elbows were also giving me trouble today. Very painful when I let go of the bar after I racked the weight. The One Arm presses were sick. Much more difficult than I had thought they would be. I initially picked up 70's, but that wasnt happening, so I dropped to 50's and finished all my sets with grinders. Tommorrow is an off day, then DE Squats Thursday and DE Bench Friday.
Later.
DE Squats
BW: 233
Box Squats (50% of 1RM, 45 sec rest between sets):
Barx20 (Warmups)
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
Reverse Hypers:
2 sets of 8 unweighted
3 sets of 8 holding 45lbs plate
One Leg Squats:
4 sets of 10, unweighted
DB Rows:
100x10
100x8x2
Barbell Shrugs:
225x15
315x15
405x15 easy PR
Killer session. I was spent at the end. After the last set of shrugs I just sat there trying to breathe. I added 5 extra sets to my box squats because I didnt feel I was warm until about my 5th or 6th set. Just working on exploding off the box. It seemed like they got quicker and quicker with more sets...good stuff. The one leg squats are killer, never done those much...I had to suck it up and push and get that last set in. Set a PR on BB Shrugs, I know its not a huge deal, but I have never been able to rep out 405 on shrugs like that, it was great. When I got home from the gym this morning I laid back down for like 30 min cause I was just destroyed...best workout I have had in a while.
Later.
DE Bench
BW: 231
RAW Bench (60% of 1RM, 45sec between sets):
Barx a ton
135x12
235x3 narrow grip
235x3 medium grip
235x3 wide grip
235x3 narrow grip
235x3 medium grip
235x3 wide grip
235x3 narrow grip
235x3 medium grip
235x3 wide grip
235x3 wide grip
RAW Narrow Grip Rep Outs:
225x18 PR
Lying DB Tricep Extension:
30x10
45x8
50x8
50x8
DB Side Raises:
20x10
30x10
40x10
Bent Over DB Raises:
25x10
35x10
45x10
Hammer Curls:
60x8
70x8
80x6
Light BB Curls (just for fun, haha)
Speed work. Kept getting faster and faster through my sets. Nailed a narrow grip repout PR with 225, passed my old record by a few. Used a narrow grip, so if it wouldve been wider I couldve done some more. After 16 I was going for 20, but the 18th was a grinder and I still had work to do so I racked it. The accessory work was all good, getting stronger on all those, no doubt. Got a couple days off, need to let my body (and CNS) heal up, haha. I am feeling yesterdays work, from my feet to my head, haha. Time to eat (got the weight gainer comin' Curt!!, haha), heal, and get some rest.
Later.
Big Wides
03-30-07, 4:00 pm
like the way that you change the grip on the bench, might have to give that a try instead of my usual. which is 3 wide, 3 normal, 3 close. like the idea bro
like the way that you change the grip on the bench, might have to give that a try instead of my usual. which is 3 wide, 3 normal, 3 close. like the idea bro
Yeah, got that tip from The Brute (BEASTOFRAGE). Its awesome, definately throws a great variety in there.
Did I go off into lala land or something and overlook this log here? My Lord! You are a freaking Animal! NICE lifts..I cant even find the words to describe how impressed I am with you.
SHIT! DAM! WOW! LOL
Did I go off into lala land or something and overlook this log here? My Lord! You are a freaking Animal! NICE lifts..I cant even find the words to describe how impressed I am with you.
SHIT! DAM! WOW! LOL
Thanks Toni!! Just hard work, I've got a long ways to go!! Keep stoppin by, the drive through is open 24hrs!!!
ME Squat
BW: ??
Good Mornings:
Barx20
135x10
185x3
225x3
255x3
295x1
315x1
335x1 PR!
355x1 PR!
375x1 PR!
Hanging Leg Raises:
3 sets of 12
Modified Reverse Hyper:
3 sets of 8 holding 45lbs plate
Pull Down Abs:
5 sets of 15 (dont remember the weight, didnt write it down)
Straight Leg Raises:
3 sets of 20
Awesome workout. I blew my old PR on GM's out of the water, it was 315, got 375 today...kind of a grinder but once I got it out of the hole it flew up. My core is destroyed. I really think I am going to see a good carryover to my squats.
On a personal note, I am starting a new job in the middle of this month. I am both excited and nervous. Good things to come!!!
Later.
IRBS...I am seriously into your log here....even into you. You really are impressive. You have alot of heart and I like your style. Well Done!
IRBS...I am seriously into your log here....even into you. You really are impressive. You have alot of heart and I like your style. Well Done!
Thanks!! Just hard work, nothin special!!
Hey IRBS, awesome work in the journal lots of useful info!
Just wanted to ask why you aren't doing speed pulls on DE lower day? I though that was the new additions the westside training?
Hey IRBS, awesome work in the journal lots of useful info!
Just wanted to ask why you aren't doing speed pulls on DE lower day? I though that was the new additions the westside training?
I incorperate pulling in a couple of weeks. I will be doing Rack Pulls for 3 sets of 20 reps on ME Squat Day. I may use speed deads once my CNS adapts to this program (in a couple weeks probably). I am doing a lot of Ham/Glute/Hip flexor work right now and trying to work on my core. One thing about deads that I have learned over the past couple of months is that you dont actually have to do them to get your lifts up, i.e.: Rack Pulls, SLDL's, Ham work, ABS. But I will be doing some speed work in the future to work on explosion off the floor.
tek52086
04-02-07, 2:57 pm
good work man. try dragging a sled/tire or pushing cars around for some General physical prep. (GPP). that did wonders for my lifts
good work man. try dragging a sled/tire or pushing cars around for some General physical prep. (GPP). that did wonders for my lifts
Yeah, I try to do some GPP every week if I can, I think DE days are GPP days, haha...I am dead after those days!!
BEASTOFRAGE
04-03-07, 2:34 am
or u can do some db farmer walks...with 100lbs strapped in and walk about 100ft...
time to get nasty bro! first meet is in june...
TB
or u can do some db farmer walks...with 100lbs strapped in and walk about 100ft...
time to get nasty bro! first meet is in june...
TB
I hear ya bro...its comin!!!
ME Bench
BW: ?? (The scale disappeared from the locker room)
Warmups:
Barx20
135x12
Pin Press (10in ROM):
275x3
295x3
315x3
335x3
355x3
375x1
395x1
405x1 PR!
Straight bar Skull Crushers:
85x10
115x10
115x10
115x10
115x10
115x10
Rope Push Downs:
3 sets of 10 (tris shot @ this point)
One Arm Press:
45x15
50x15
55x15 (grinders)
Great morning. Hit 405 on Pin Press, 30lbs more than last week. I'm getting comfortable with the movement, its only taken like a month, haha. I am really starting to see the progress. It's great! The skulls destroyed my triceps, the pushdowns werent as heavy as I wanted, but I got my reps in. These one arm presses are sick. There is nothing easy about them.
Later.
Props on the PR, you doing dead stops from the pins? Or you coming off the j-hooks and doing them like a board press?
Props on the PR, you doing dead stops from the pins? Or you coming off the j-hooks and doing them like a board press?
Thanks bro. Deads (Rack Pulls) are from the Pins. I like doing them from just below the knee, which on me is about a 12-15 in ROM, depending on exactly where I put it. I have a feeling I am gonna puke when I do those 20 reppers in a week or so!!
You never disappoint us...always strong and motivated and just an amazing athlete. Looking fantastic as always! 405 on pin press..WOW!
You never disappoint us...always strong and motivated and just an amazing athlete. Looking fantastic as always! 405 on pin press..WOW!
Thanks Toni!!! I got nothin on you tho, your following is massive, haha!! Keep up the good work!
Props on the PR, you doing dead stops from the pins? Or you coming off the j-hooks and doing them like a board press?
Sorry, I misread this the first time. I start from the j-hooks and simulate a board press. I just like the feel better.
Your right on top if me arent you, IRBS? Thanks for your post..means alot coming from a strongman like yourself. ;)
Your right on top if me arent you, IRBS? Thanks for your post..means alot coming from a strongman like yourself. ;)
I get bored at work, haha...
Nah, I just have a couple of threads I keep an eye on...
BEASTOFRAGE
04-04-07, 11:44 pm
your slowly but surely becomin what many fear u will become brother!
TB
your slowly but surely becomin what many fear u will become brother!
TB
I hope so bro, I am on my way!
DE Squat
BW: 230
RAW Parallel Box Squats (54% 1RM, 45sec bt sets):
Barx10
135x10
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
45 deg Reverse Hyper:
Holding 45lbs plate x 12
Holding 45lbs plate x 8
Holding 45lbs plate x 8
One Leg Squats:
4 sets of 10
DB Rows:
100x8
100x8
100x8
100x8
BB Shrugs:
225x15
365x15
405x15
Good session. Squatting seems to be getting better and better, was really quick with these, so my speed is improving. Hopefully the CNS is adapting. Body weight is still holding around 230, not going on as fast as I wanted it too, but at least I know I am putting on good solid weight. DE Bench in the morning.
Later.
Need to do some pull throughs bro! Solid speed session.
Thanks bro!
DE Bench
BW: ??
Warmups:
Barx22
Bar plus doubled #2's x12
135plus dbld#2's x 10
RAW Speed Bench:
235x3narrow
235x3medium
235x3wide
235x3narrow
235x3medium
235x3wide
235x3narrow
235x3medium
235x3medium
235x3wide
Lying DB Tricep Extensions:
40x8
45x8
45x8
Side Laterals:
3 sets of 10
Standing Rear Delt Raises:
3 sets of 10
21 Curls, 3 sets
Grip Work
Not a great morning. Speed was a little off due to the fact that my elbows were killing me. I am playing softball with some friends in a city league and I think the fact that I am throwing and swinging for the first time in years has everything to do with it. I'm ICYHOTTED up right now. I should recover in a couple days so next week I should be good to go. But this morning was rough, I made all my sets, and maintained good bar speed, but not as good as last week. I just had to deal with a little (a lot, haha) joint pain in the elbows right at lockout. I was still very fast out of the whole, it just hurt like crap at the top. Gotta rest up, time to recover.
Later.
Thats a sweet upper DE IRBS, maybe grab some of those neoprene sleeves for your elbows? Just enough to keep your joints warm. Wish I could do 2 wheels for speed work!
Thats a sweet upper DE IRBS, maybe grab some of those neoprene sleeves for your elbows? Just enough to keep your joints warm. Wish I could do 2 wheels for speed work!
Yeah, I've gotta get some elbow sleeves, I've needed them for a while, just havent gotten around to it.
Thanks bro!
I swear, after my show and after I get back to my normal lifting routine, I am sooooo hooking up with a powerlifter to train. Just checking out your workouts here..really cool. I love volume for one and powerlifters do loads, not alot of reps..which I also like to do..but its a different training style..its all good. I think its great to incorprate different lifting tenchiques in your workouts. Not just for a change in pace, but just to see how your body responds to it. Trust me, I take notes off you guys...Big Jawn and SGT Rock, Powerfreak, BeastofRage, all powerlifters I like to read up on..Kathy of course...a couple others here I really admire and respect. You guys rock....IRBS..your surely one of my favorites here. Much respect to you!
I swear, after my show and after I get back to my normal lifting routine, I am sooooo hooking up with a powerlifter to train. Just checking out your workouts here..really cool. I love volume for one and powerlifters do loads, not alot of reps..which I also like to do..but its a different training style..its all good. I think its great to incorprate different lifting tenchiques in your workouts. Not just for a change in pace, but just to see how your body responds to it. Trust me, I take notes off you guys...Big Jawn and SGT Rock, Powerfreak, BeastofRage, all powerlifters I like to read up on..Kathy of course...a couple others here I really admire and respect. You guys rock....IRBS..your surely one of my favorites here. Much respect to you!
Thanks Toni!! It is definately a different style of training, thats for sure!! Your body will probably respond well to it very well too as it would be different from what you are doing now...get ready to do some wierd exersizes that noone else in your gym does, hahaha.
Thanks for the props!!!
Big Jawn
04-06-07, 7:21 pm
Good strong training bro, do I see some WSB inspired training in there?
Good strong training bro, do I see some WSB inspired training in there?
Thanks bro, you know it!! I'm on a 9 week WSB program right now. I am gonna be cycling some RE work for some of the DE work to save my elbows, thats just about the only modification though. I do add some other stuff sometimes when I feel like it though.
Thanks bro, you know it!! I'm on a 9 week WSB program right now. I am gonna be cycling some RE work for some of the DE work to save my elbows, thats just about the only modification though. I do add some other stuff sometimes when I feel like it though.
I've stated doing that, I stole the idea from Joe Defranco lol! I use a 3-4x max reps on DE day as the main movement, I made a 4 rep PR last session and I'm not sure of the carry over I'm going to have - hope fully a bunch!
Big Jawn
04-07-07, 10:58 pm
Thanks bro, you know it!! I'm on a 9 week WSB program right now. I am gonna be cycling some RE work for some of the DE work to save my elbows, thats just about the only modification though. I do add some other stuff sometimes when I feel like it though.
Sounds good, DE work can easily be supplemented with RE work, one of the beauties of WSB training...it was created to be modified.
BEASTOFRAGE
04-08-07, 3:07 am
kickass work brother! just wait until your doin speed work with 3 plates...
TB
Sounds good, DE work can easily be supplemented with RE work, one of the beauties of WSB training...it was created to be modified.
Thats why I like it so much!!
kickass work brother! just wait until your doin speed work with 3 plates...
TB
Heck yeah bro...right around the corner!!! Cant wait to meet up for the bench session!!
I've stated doing that, I stole the idea from Joe Defranco lol! I use a 3-4x max reps on DE day as the main movement, I made a 4 rep PR last session and I'm not sure of the carry over I'm going to have - hope fully a bunch!
You should get some good carryover, my 225 close grip has blown up since I have started on this program. Got 18 a couple weeks ago, figure I'm good for 25-30 with a medium grip fairly fresh. Gonna do RE work this week, so we will see!!
BEASTOFRAGE
04-09-07, 3:22 am
Heck yeah bro...right around the corner!!! Cant wait to meet up for the bench session!!
i can't wait either...me, drew, and nate had a kickass session...we defintely talkin about havin one towards the end of the month if not the beginning of may...
TB
i can't wait either...me, drew, and nate had a kickass session...we defintely talkin about havin one towards the end of the month if not the beginning of may...
TB
Sounds good, just let me know...
ME Squat
BW: 237
Raw Squats:
Barx10
135x10
225x3
265x3
315x3
365x1
405x1
425x0 (barely missed it)
Rack Pulls:
315x3
405x3
315x10
315x10
315x10
Pull Down Abs:
sets of 12, 12, 15
Straight Leg Raises:
3 sets of 20
I deviated a little from the program. I wanted to squat today to see where I was at, and it was a good idea. I am now back to where I was before I dropped the 30lbs, and I am still about 13 pounds lighter. 405 went fairly easily, just missed 425, would've been a PR. If I wouldve had my training partner there I think I wouldve got it, going solo sucks. It will come. 450 will go up this year, theres no doubt in my mind now. Finished it off with some rack pulls and ab work. Body weight was at 237 this morning, I've added a few punds, which is good.
Later.
tek52086
04-09-07, 2:14 pm
all high rep rack pulls gave me was a sore back and really didnt help my pull. also with rack pulls you are more likely to cheat on higher reps. next time try doing tripples and letting go of the bar to reset each rep. squeeze the hell out of it
all high rep rack pulls gave me was a sore back and really didnt help my pull. also with rack pulls you are more likely to cheat on higher reps. next time try doing tripples and letting go of the bar to reset each rep. squeeze the hell out of it
I don't fully agree there....just never experienced that problem. How exactly do you cheat on the high rep rack pulls??? (not being a smartass...just wondering)
all high rep rack pulls gave me was a sore back and really didnt help my pull. also with rack pulls you are more likely to cheat on higher reps. next time try doing tripples and letting go of the bar to reset each rep. squeeze the hell out of it
I usually pull heavy triples and then singles but didnt have much left after squattin, so I did some higher rep pulls. I've never had that problem though, I like to mix it up. My program actually calls for 3 sets of 20 reps next week on Rack Pulls. Rack Pulls and hamstring work has been the most helpful thing for my dead that I have used. Along with Speed Deads.
I don't fully agree there....just never experienced that problem. How exactly do you cheat on the high rep rack pulls??? (not being a smartass...just wondering)
You can cheat by bouncing the weight. I deload it and then pull again. If you do that then theres pretty much no cheating, you either pick it up or you dont.
BEASTOFRAGE
04-09-07, 8:22 pm
You can cheat by bouncing the weight. I deload it and then pull again. If you do that then theres pretty much no cheating, you either pick it up or you dont.
spokin like a true puller! great work on the squats brother...you'll be at 500 raw soon!
TB
spokin like a true puller! great work on the squats brother...you'll be at 500 raw soon!
TB
Already got my eye on it!
ME Bench:
All Raw:
Warmups:
Bar x a lot
135x12
225x5
3board:
315x3
345x3
365x3
385x2
405x1 (fast and easy)
425x1 PR!
2board:
405x1 PR
Full Range Bench:
225x12
Skull Crushers:
6 sets of 10
Rope Pushdowns:
3 sets of 10
One Arm Press:
45x15
50x15
55x15
Great session. I built some boards yesterday. I definately like the board presses better than the Pin Presses, haha. The 3board 405 flew up with relative ease. 425 was a little tougher, but got it up. 405 off 2 board went, but was tough. Overall very pleased with the pressing this morning. The accessory stuff was all normal. Feelin good!
Later.
Very, very strong....425! You go!
Very, very strong....425! You go!
Thanks!!
Your fast! LOL
I'm bored at work...so I lurk!!!
DE Squat
BW: 237
Warmups:
bar x a lot
135x10
RAW Parallel Box Squats:
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
45 Deg. Reverse Hypers:
Unweighted x 15
Holding 45lbs plate x 10
Holding 45lbs plate x 10
One Leg Squats:
4 sets of 10
DB Rows:
100x8
100x8
100x8
BB Shrugs:
225x15
315x15
405x15
Good session, just speed work. Nothin much to talk about.
Later.
The awareness of your own strength makes you so very modest....very charming at that!
Nice work here...always impressive to me!
The awareness of your own strength makes you so very modest....very charming at that!
Nice work here...always impressive to me!
Haha, thanks toni!
RE Bench
BW: 241!!!
All Raw:
Barx25
135x12
work sets:
225x20 PR!
225x16
225x12
Lying DB Tricep Extensions:
3 sets of 10
Side Laterals:
Set of 15, 12, and 10
Standing Rear Delt Raises:
3 sets of 10
Hammer Curls:
60x8
70x6
21 Curls:
2 sets
Good session. Did repitition work this week instead of DE work, my elbows are thanking me right now, haha. Ibuprophen and IcyHot helped, haha. Got 20 reps with 225, most I've ever done. Could've squeaked out a few more if I wouldve taken 1 more warmup set and had a partner this morning, but I was solo and didnt want to do a situp with 225 on my lap. Good morning though, I feel like a bodybuilder with all the reps...haha. Bodyweight is back over 240, so thats some good news, I've been eating myself silly lately.
Later.
Big Wides
04-13-07, 11:05 am
lifts are looking great and the BW keeps rising i believe with every post. great job IRBS
lifts are looking great and the BW keeps rising i believe with every post. great job IRBS
Thanks BW! I am eating like a crazy man right now, so its coming on a little faster now, still keeping the BF pretty low too!
Thanks BW! I am eating like a crazy man right now, so its coming on a little faster now, still keeping the BF pretty low too!
Must be nice! Actually, I cant complain about my diet right now..V has been very good to me..haha!
Looking good as always IRBS! I am trying to get familiar with your powerlifting lingo here...have to google shit now and then..but its cool.
LOL
Must be nice! Actually, I cant complain about my diet right now..V has been very good to me..haha!
Looking good as always IRBS! I am trying to get familiar with your powerlifting lingo here...have to google shit now and then..but its cool.
LOL
The lingo will come, haha. There's a lot of it though!!
Thanks!!
BEASTOFRAGE
04-13-07, 9:29 pm
hard to believe that this was the same guy that wanted to drop weight 2 months ago...kickass work brother!
TB
hard to believe that this was the same guy that wanted to drop weight 2 months ago...kickass work brother!
TB
Haha, tell me about it...big mistake, hindsight is 20/20 though!!
Sweet Rep work IR, not long before 405 for 20 eh? :)
Sweet Rep work IR, not long before 405 for 20 eh? :)
Haha, you know it bro...hahaha
ME SQUAT
BW: 239
Low Box Squat (about 1in below Parallel):
Barx10
135x3
185x3
225x3
275x3
295x1
315x1
335x1
365x0 (got it out of the hole, just didnt have enough left)
Hanging Leg Raises:
3 sets of 12
Rack Pulls (from just below the knee):
225x20
225x20
225x20
Reverse Hypers:
holding 45lbsplate x 10
holding 45lbsplate x 10
unweighted x 10
Pull Down Abs:
3 sets of 15
Dead. Wanted to puke the whole way home, still want to a little bit, haha. Good session though. I really wanted to hit that 365 below parallel, but I was dead at that point. Thought I had it out of the hole, just stalled and went no where, I held on for a while, just wasnt happening. I'm exhausted. My squats suck!
Later.
_________________
I did the same damn thing with 395 yesterday! Out of the hole, and down we gooo..
Nice high rep rack pulls, that shit will fry you!
Your squats suck? Are you crazy? Your squats are awesome! Your extremely strong in squats. I would like to see a vid of you doing them one of these days.
I did the same damn thing with 395 yesterday! Out of the hole, and down we gooo..
Nice high rep rack pulls, that shit will fry you!
Thanks bro. Yes it will fry you..hence the fact that I had to fight off pukin for a good hour!!!
Your squats suck? Are you crazy? Your squats are awesome! Your extremely strong in squats. I would like to see a vid of you doing them one of these days.
Haha, thanks toni...once I get to where my workouts are above 400 I'll think I am making decent progress!!! I'll get some vids up sometime soon though.
BEASTOFRAGE
04-17-07, 1:14 am
WILL! i don't want to hear that u suck on squats...i want to hear how much of a badass your goin to be on them!! i want to hear that your goin to skull-fuck 405 in a month! i want to hear that in june your goin to be kickin ass and takin names! that is what i want to hear brother...BRING THAT RAGE TO THE FUCKIN IRON!!
...still did awesome work btw!
TB