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View Full Version : My New Journey to a big total in 2009



TunnelVision338
12-09-08, 2:35 am
It's fuckin' great to be back here guys. Lately, I have been so busy studying for school that I haven't even been surfing the web. I've changed my major for the 2nd semester, and am now majoring in Criminal Justice. I competed in a Bench/Deadlift meet on Nov. 2nd, and had a decent day. Went 2 for 3 in the bench, hitting 275 and 295, then missed 320 just at lockout. Used my loose Titan Fury that I borrowed from a friend, and wasn't fully confident in it. I'm planning on ordering my own Fury or Rage-X. Also went 2 for 3 in the deadlift, raw, hitting 425 and 450. Said fuck it and went for 500 on my third, and it stalled about halfway up. Good learning experience, and I'm itching to get back on the platform in '09. As of now, I am trying to slowly lose some bodyfat, as well as increase my stamina. At the meet I was pretty gassed by the time I was ready for my 3rd deadlift. From now until about February, I am focusing on my raw strength.

Bench- last workout, I hit 275x2 and then 235x5. Bench has kind of halted lately, and I'm focused on getting back into the 300's. Goal is a 315 raw,paused bench. Weakness= lockout.

Squat- My squat has been great lately. The past two workouts, I used the 12 inch box with a soft foam pad. 2 weeks ago, I hit 365x2 in just a belt, and then last week I hit 395x1, and just missed 405. Got one more week of these left, and I'm itching to hit 405+. My squat goal is a 455 raw free squat, just a belt. Weakness= need to get my lower back strength up, in order to keep a tight arch throughout the lift. Sometimes I tend to "good-morning" the weight up when I relax my arch in the hole.

Deads- Haven't been doing much deadlifting since the meet in November. I have been focusing more on my squat and getting my form and depth down. Last time deadlifting, I hit 405x4. Goal is to hammer my lockout, while also hitting defecit deads to help strength off the floor. Looking to pull 500+ for a double in 2009.

Tomorrow is my DE Lower day. I have two finals in the morning, and will then nap, eat, and head to the gym. Gunna be a stressful day so I will be anxious to hit the gym.

TunnelVision338
12-09-08, 7:07 pm
Solid lifting today. Focused on speed and form and keeping my rest periods to around 45 seconds between sets.

1.) Sumo Deads + 80# chains- 135x3, 225x3, 245x3 for 6 sets. These were easy. Was thinking of going up to 285, but then I remembered I want to hit a big squat (12 inch box w/ soft foam) on Friday, so I just moved on.

2.) Reverse BB Lunges- 135x12, 155x10, 175x6 each leg

3.) KB Swings- 24 kilo KB's, double handed 3x10

Quick abs then out.

TunnelVision338
12-12-08, 12:02 am
1. Pushups w/ 50# vest- 21,19,14
2. Lat pulldowns- 190x15, 210x8, 220x8
2a. Scarecrows- 50x8, 60x8, 70x8
3. Strict Standing BB Military- 115x6, 135x4, 95x12. I suck at all forms of over head pressing. Gotta work at this
4. Cable Rows- 200x10, 230x8, Stack x7, Stack x8, 170x15. Want to eventually hit the stack for 20 reps.
5. Tate Press- 35x15, 45x10, 50x7 missed 8th


Good workout. The highlight was probably doing the stack on cable rows for 7 and then 8 reps. Tomorrow I'm squatting off the 12 inch box + soft foam pad. Goal is 405. Now I'm just relaxing and eating big until I train tomorrow @ 3pm.


Peace

TunnelVision338
12-13-08, 6:22 pm
1. 12 inch box squats w/ soft foam- worked up to 405 and missed it twice. Not happy about this.
2. GHR- 2x20

That is all

Young&Hungry
12-15-08, 7:38 pm
1. 12 inch box squats w/ soft foam- worked up to 405 and missed it twice. Not happy about this.
2. GHR- 2x20

That is all

No shame in missing weights every so often bro. Scale back your maxes by 5-10% and start hitting some rep maxes at 80-90% and you'll climb back to the top in a few week's cycle time. How do you like the foam squats?

TunnelVision338
12-16-08, 12:36 am
No shame in missing weights every so often bro. Scale back your maxes by 5-10% and start hitting some rep maxes at 80-90% and you'll climb back to the top in a few week's cycle time. How do you like the foam squats?

The foam squats are hard as hell. I think they'll really help my pop out of the hole.

TunnelVision338
12-16-08, 12:40 am
Just did a bunch of bodybuilding type shit today

1. DB BENCH- 55x12, 65x10, 75x8, 85x6, 100x6,70x12, 55x15
2. DB FLIES- 3x10
3. SEATED ROW- 6x6 w/ stack
4. FACE PULLS- 4x12
4a. SIDE RAISES- 4x12
5. TATE PRESS- 5x8
5a. CHEAT HAMMER CURLS- 5x6 with the 75's

TunnelVision338
12-17-08, 12:15 am
1. SUMO DEADS W/ 80# CHAINS- 225x3, 245x3, 275x3, 285x3x3
2. GHR- 4x20
2a. REVERSE HYPERS- 4x20
3. BAND PULLDOWN ABZ- 2x15

GRIP- 5 sets


Pulls were fast and easy today. Assistance work was solid, and I finished in about 45 minutes. Tomorrow is an off day. Later fellas

Young&Hungry
12-18-08, 5:22 pm
That's some nice weight for speed pulls dude, especially with chain weight. Short and sweet session straight to the point. What's your pull at now brotha? What are you doing for grip too?

IRBS
12-18-08, 5:31 pm
Good work man.

Aggression
12-18-08, 6:10 pm
Pretty strong lifts for being only 18 years old.

Whats your other stats bro? Height/Weight?

TunnelVision338
12-18-08, 7:42 pm
I'm 5'10, and my BW now is at a sloppy 195. Finals week killed me because I was so busy studying and shit that I just ate whatever. Last time I maxed on deads, which was the week before my meet, I raped 455. However, at the meet I had a shitty performance and didn't even pull close to a PR. I'm thinking of running the Ed Coan DL Program to bump my pull as close to 500 as possible. For grip I just do basic shit like rice digs, hex DB holds, fat bar work, plate pinches, and sometimes use the COC grippers.

TunnelVision338
12-18-08, 7:50 pm
Sick session today. I've been doing the Chad Aichs the past few days and barely being able to sleep. Last night I probably got 3 hours of sleep total. All I know is that it didn't hamper my training today so I'm grateful for that. I had a shit ton of energy today too...

1. SPEED BENCH w/ 80# CHAINS- worked up to 165 for 6x3. Speed and technique is deff coming along finally. (about 30 seconds rest between sets)
2. DB BENCH- 60x20, 70x20, 85x15
3. DB GAYS, I mean flies- 3x10 w/ 25's
4. LAT PULLDOWNS- 180x15, 220x12, 230x8, 180x20
4a. DB ROWS- 4x15 with the 100's
5. BB CURLS- 95x10, 115x6, 135x4
5a. TATE PRESS- 3x15 with the 40's

Crazy pump today. Downed my PWO shake of 2 scoops whey, 1 cup oats, and 6 tablespoons of dextrose. Gunna go eat some chicken and broccoli soon. Tomorrow is Lower, I don't know what I'm gunna do yet.

Later brothas

TunnelVision338
12-19-08, 3:23 pm
My bro woke me up at 10 to hit the gym before the roads started getting too bad to drive. Pretty tired and stiff today..didn't push it too hard.

1. Belt squats onto foam box w/ doubled purple band- 8 sets of 5. I forget what I worked up to, all I remember was that my brother plated me and bragged about it the rest of the session lol. I think it was 160 plate weight+the doubled purple band. This was a shitload of tension and my quads were scorched.

2. DB RDL's- 3x15 with the 85's
3. GHR- 3x21
4. Giant set of landmines, db side bends, and med ball twists. 3x12 each

Grip Circuit:
1-COC Gripper- #1 for 3x15 each hand. I suck at these
2- Wrist roller- 2 sets
3- Behind back BB wrist curls- 3x15

Aggression
12-19-08, 5:28 pm
I'm not too knowledgeable in powerlifting, but at 5 10'', 195 and 18yrs old, thats some pretty strong lifts bro. Keep up the good work man. Shit looks real solid in here .... subbed.

TunnelVision338
12-19-08, 11:19 pm
I'm not too knowledgeable in powerlifting, but at 5 10'', 195 and 18yrs old, thats some pretty strong lifts bro. Keep up the good work man. Shit looks real solid in here .... subbed.

Thanks bro. Where are you from in Jersey? I live in Bergen County

TunnelVision338
12-22-08, 12:32 pm
Spent all day yesterday puking. Didn't even have the energy to get out of bed. Feeling a lot better today. Not sure if I'm gunna hit ME Upper today or just hit it tomorrow.

TunnelVision338
12-22-08, 9:30 pm
1. Bench with 80# chains- worked up to 230x1 for 2 sets. After this I was drained. The past 2 days all I've been doing is puking, shitting, and sleeping. Probably ate about 1000 calories total in the past 2 days also. Still, I was happy with the way my bench went today.

After that I just did a giant set of DB rows, band pull aparts, hammer curls and pushdowns for 12 reps each, 2 times through.


Back to bed

TunnelVision338
12-23-08, 4:00 pm
Feeling like shit still, but I get fuckin bored just sitting around in bed so I'm about to go train. Probably just gunna hit some speed pulls and light assistance work then be out.

TunnelVision338
12-23-08, 10:36 pm
Solid workout today. I think getting in the gym and sweating is helping me get over this sickness. Once I got warmed up I felt great.

1.) Box Squat (bout ~13.5 inch box) w/ greens- worked up to 285 for 3 triples. Speed felt decent. On my last rep I caught my pinky in the J-Hook and now it's swollen like crazy. It's about the same size as my thumb lol.

2.) KB Swings- 5x10 (holding 2 kb's)
3.) GHR- 3x10 holding a 25# dumbell

Green band pulldown abz- 10x10. 5 sets wide stance, 5 sets close stance.

TunnelVision338
12-24-08, 4:25 pm
Did a bunch of accessory work this morning. Was in and out in about 45 mins. Nice pump

1.) Weighted Kodiaks (dips)- BWx12, +25x12, +45x8, BWx23
2.) Blast strap inverted rows- 10# vest, 3x15-20
3.) Kroc Rows- 65x10, 95x30
4.) Football Bar Curls- 5x12
4a.) V-Bar Pushdowns-5x15
5.) BB Shrugs- 225x12, 275x12, 315x10, 315x10, 275x20. Massive yolk = alpha.

Time to eat. Happy holidays to all you animals

Young&Hungry
12-24-08, 4:34 pm
Did a bunch of accessory work this morning. Was in and out in about 45 mins. Nice pump

1.) Weighted Kodiaks (dips)- BWx12, +25x12, +45x8, BWx23
2.) Blast strap inverted rows- 10# vest, 3x15-20
3.) Kroc Rows- 65x10, 95x30
4.) Football Bar Curls- 5x12
4a.) V-Bar Pushdowns-5x15
5.) BB Shrugs- 225x12, 275x12, 315x10, 315x10, 275x20. Massive yolk = alpha.

Time to eat. Happy holidays to all you animals

The only thing good Kodiak ever put out was Ice my dude. When Ice fell, Kodiak fell.

TunnelVision338
12-25-08, 2:32 am
The only thing good Kodiak ever put out was Ice my dude. When Ice fell, Kodiak fell.

I'm gunna have to disagree with you for once bro. Kodiak wintergreen is the king of wintergreen dips. Just ask Wendler haha. You dip?

Young&Hungry
12-25-08, 12:32 pm
I'm gunna have to disagree with you for once bro. Kodiak wintergreen is the king of wintergreen dips. Just ask Wendler haha. You dip?

Hahaha you could say that. I tried it only twice my freshman year, and after a strongman session with Boar in Waterbury this November the rest is history. My first dip ever was I think berry pouches or something bitchy like that in freshman religion class but I am proud to say my first taste of long cut was with the almighty Kodiak Ice. Nothing has even come close to the blessed Ice. Now I'm just a Skoal mint guy.

TunnelVision338
12-26-08, 9:13 pm
Reverse band deads (greens) - worked up to 500 x 3 for 4 sets sumo. Next week I'm gunna do these conventional and take a heavy single.

BB Step Ups- 3x12-135,145,155
GHR- 2x20
Pulldown ABZ- 3x15
Grip

TunnelVision338
12-29-08, 2:41 pm
1. Bench w/ 80# chains- worked up to 245x1 (PR). Last week I only hit 230 with the chains.
2. Neutral Grip DB Bench- 80x8, 90x8, 100x8
3. DB Rows- 5x12 with 105's
3a. Incline T- 5x15
4. Seated DB cleans- 2x15
4a. Side Raises- 2x15
5. Cable curls- 3 sets
5a. Rope Pushdowns- same as curls


Awesome workout today. Got 10 hours of sleep last night and diet + water intake was good leading up to my workout. Gunna pound a shake, take an hour nap, then eat. Later boys.

TunnelVision338
12-31-08, 12:52 pm
DE LOWER

1. Safety Bar Box Squat (slightly below parallel) with 120# chains- worked up to 245x2 for 4 sets. The SSB is hard as hell

2. Deads- 135x5, 225x5, 275x3, 315x8

3. 1 Legged Reverse Hyper against purple bands- 90 lbs. + purples for 3x10. I'm sore as hell from these today.

4. Leg Curls- 5x15


That's all she wrote

Young&Hungry
01-01-09, 5:37 pm
3. 1 Legged Reverse Hyper against purple bands- 90 lbs. + purples for 3x10. I'm sore as hell from these today.


Really interested to see how you do these.

TunnelVision338
01-02-09, 1:30 am
Really interested to see how you do these.

Strap one leg into the RH, while the other is bent on the top part. Basically it looks like a dog pissing. lol, I'll try to find a pic somewhere if you don't understand what I'm saying.

Young&Hungry
01-02-09, 11:16 am
Strap one leg into the RH, while the other is bent on the top part. Basically it looks like a dog pissing. lol, I'll try to find a pic somewhere if you don't understand what I'm saying.

I can see that but where do you choke the band?

TunnelVision338
01-02-09, 3:53 pm
I can see that but where do you choke the band?

To the base of the RH. First loop them onto each side, then criss-cross them so they form an X next to the plates.

TunnelVision338
01-02-09, 3:56 pm
1. Chain pushups- 4 chains x6, 3 chains x6, 2 chains x6, 1 chain x6, BWx6. 3 sets
2. 30 secons band rows- 3 sets
3. Band Lat Pulldown- 3 sets 20 seconds
3a. DB Military- 3x15 with the 55's
4. BB Shrugs- 225x15 warmup, 315x10 3 sets
4a. MC Hammer Curls- 3x15 with the 50's
5. Piston pushdowns- 3x15


Nothing too exciting. Got a good pump. Tomorrow = Lower

TunnelVision338
01-03-09, 4:43 pm
Didn't know what to do today so I decided to do something a little different/crazy.

1. Squat- barx10, 135x10, 185x10, 225x10, 275x10x10. 10 sets of 10 with 275 was brutal after set 5. Serious DOMS right now. I kinda got this idea by reading stuff by Matt Kroc and him stressing the importance of mental toughness.

2. KB Swings- 5x15
3. Rev DB Lunges- 3x6
3a. Blue Band GM's- 2x12


I was shot after this. On my squat sets I took about a minute between sets, so I was kind of gassed because I'm used to taking around 2. Anyway, good workout today and it was a nice change up. Off till Monday

Young&Hungry
01-05-09, 7:04 pm
I see it now, I'm definately gonna try these at the ABC Saturday. That is some SICK squatting bro, ten heavy work sets? That's ill, the time I did 7 work sets I thought I was gonna die. You need to come up to the dirty CT and train with me bro.

TunnelVision338
01-08-09, 4:24 pm
I see it now, I'm definately gonna try these at the ABC Saturday. That is some SICK squatting bro, ten heavy work sets? That's ill, the time I did 7 work sets I thought I was gonna die. You need to come up to the dirty CT and train with me bro.

I'm down for a road trip..just got a GPS for christmas

TunnelVision338
01-08-09, 4:30 pm
Monday ME UPPER

3 board worked up to 300x1 for 2 sets. Elbow was killing me. Light accessory shit

Tuesday DE LOWER

DB Snatch- 6x2 each arm
Clean n Jerk- warmup then just did a few sets with 135 and 155
Low box squats to stretch out groin- 2x12
*legs were still shot from doing the 10x10 the other day

TunnelVision338
01-08-09, 4:34 pm
RE UPPER

1. Triceps Death- 165, 175, 185. 5 reps off 1,2,3,and 4 board for 20 total.
2. Inverted rows w/ weight vest- 3x15
2a. Band pull aparts- 3x20
3. DB Shrugs- 3x30 with the 75's for the yoke
3a. Side Raises- 3x12
4. Rolling DB Tri's- 2x20
5. Cable curlz for the girls- 4x12

Grip- Cable hercules hold- 2 sets using the fat handles

TunnelVision338
01-10-09, 4:20 pm
Yesterday LOWER

1.) Pin pulls (first pin)- worked up to 425x4
2. GHR- 3x20
3. SSB Box Squats- 135x5, 225x4, 275x4 2 sets.
4. Pulldown abz- green band 6x10


Not a bad day. I'm off till monday

T o m m Y
01-10-09, 4:25 pm
good work

Young&Hungry
01-10-09, 6:17 pm
Nice sessions bro. And if you're serious about the road trip, I honestly wouldn't mind giving you a place to crash. We could hit up either Southside for Friday Night Bench with Vinny Rhodes and company, Retro in Waterbury with the Boar to train with Poundstone, or one of the few hardcore Gold's around in the nation that's home to Ox. CT is kind of a so what state but we do have our share of pretty ill places to train.

TunnelVision338
01-13-09, 12:44 am
Sick workout today. I've always hated/sucked at floor pressing, but todays workout gave me hope. Very happy with this session...

1. Floor press w/ 3 chains per side- worked up to 245x3. I can't even remember the last time I did 245 for 3 with straight weight. This is a big PR
2. Incline DB's- 80's for 3x12
3. Chins- 4x10-12
3a. Face Pulls
4. DB Shrugs- 100's 3x20
4a. Fat Bat Curls- 95 3x12-15
5. Blackburns- 2 sets 1 minute each

eric downey
01-13-09, 1:15 am
Looks Like A Soild Program. If I Can Help Bro Please Ask

TunnelVision338
01-16-09, 2:58 pm
Looks Like A Soild Program. If I Can Help Bro Please Ask

It's an honor to have you in my log bro.

TunnelVision338
01-16-09, 3:04 pm
Tuesday- DE LOWER
1. Seated Box Jumps- 5x5 wearing 10# vest
2. Speed Pulls- 6 singles @ 335. Felt like shit
3. GHR- 2x20
3a. KB Swings- 2x20
ABS

Today DE/RE Upper
1. Speed bench- 155+80# chains- 8 triples. easy
2. DB Bench- 60x33, 28, 22
3. CG Pulldowns- 3x12
3a. Inverted Row- 3x20 BW
4. DB Shrugs- 115's 3x12
Shitload of bi's and tri's (got a date tonight, LOL)

Been working alot lately, gotta pay for books and whatnot this semester. Training is going well, gunna squat tomorrow. PEACE

TunnelVision338
01-20-09, 1:40 am
First workout back. Been sick as a dog lately, probably from working in the freezing weather. I do maintenence @ a local skating pond for 10$ an hour. Easy shit, but being out in the cold all day sucks. Basically all I do is watch movies and make sure the ice is good to skate on.

ME UPPER

-Reverse Purple + 80# chains- worked up to 275x2, 295x1, 315xM, 315x1, and 325x1. Never tried these before, but I liked them. Hopefully these, floor presses, and boards will help my lockout and get my bench somewhat respectable soon.
-Cable Rows- 3x10, then stack for 8 on last set.
-Chain Pushups- 4 chains x6 reps, 3 chains x6reps, 2 chains x6 reps, 1 chain x 6 reps, BWx6. 2 sets. Tri's were shot
-DB Shrugs- 90's x 30,30,20
-Seated DB Cleans- 2x12
- Random bi's, tri's, and ab exercises. All 20+ reps


Good workout today. Lately I've been eating like shit, and now that class is starting I want to really buckle down and get a solid diet going, as well as drop some BF%. I'm thinking about carb cycling, but I'm not quite sure yet. I'm gunna read up on some of Shelby's articles on EFS and then see what I wanna do.

First day of classes tomorrow...off to bed brothas

TunnelVision338
01-22-09, 12:39 am
Yesterdays workout @ commercial gym

1.) Defecit Deads (2 inch mats)- completely raw, no belt or chalk- 315x6 then 365x4
2.) Hack Squats- 3x12-15
3.) Leg Ext's- 3x20
3a.) Leg Curls- same
4.) Calves- 5x25
5.) Hanging knee raises- 3x15


Nothin' great this workout. Forgot my ipod and was forced to listen to some shitty music the whole time. Haven't done defecit deads in a while. My quads and low back were shot after this. Hopefully these can help my speed off the floor, as well as improve my lockout.


Tomorrow = DE Upper

eric downey
01-22-09, 3:03 pm
When Doing Floor Presses And Brd Make Sure You Have A Slight Pause. Dont Bounce Off The Floor Youll Hurt You Shoulder And Dont Beat Up The Brd. Jesse Kellum Is My Main Training Partner. Still To This Day Louie Gives Him Credit For Showing Him Brd Presses.

TunnelVision338
01-23-09, 9:19 pm
Thanks for the tip Eric.

Yesterdays workout:

1.) DB Bench- 3x20 w/ the 70's
2.) Kroc Rows- 70x10, 85x34
3.) DB Military- 2x12
3a.) Lat Pulldowns- 2x20
4.) Hammers- 3x8
4a.) Tate's- 3x12

Today:

1.) Box Squat- worked up to 385x1, 2 sets.
2.) Torpedo Deads w/ Farmer walk handles- 3x4
3.) 45 Deg. Back Raises- 4x10
ABS

Young&Hungry
01-25-09, 11:47 pm
Haven't stopped by in too long brother, as always awesome lifts being done in here. You're definately on the right track because you're getting stronger as the days go by. I'm always getting assistance work ideas from you, awesome workouts.

TunnelVision338
01-28-09, 1:12 pm
Thanks for stopping by Y&H.

Yesterday I felt like absolute shit. All I did was some box jumps, GHR, Reverse Hypers, calfs and abs. Classes are cancelled today due to snow, so I'm gunna rest up and get back at it on Thurs.

TunnelVision338
02-04-09, 12:50 am
DE LOWER

1. Tred Sled- 9 sprints
2. Trap Bar Deads- 5x5 @ 315
3. Step Ups- 3x12
4. Stability ball leg curls- 2x20
ABZ


Nothing exciting today.


On monday I did 2 board+dbl mini's, and hit 235x3. That's all I remember LOL. Been swamped with school work lately, so I haven't been posting much. Tomorrow is an off day and then DE/RE upper on thurs.


Sorry for the lack of info guys.
Peace

Young&Hungry
02-06-09, 7:48 pm
Nice sessions lately, really wish I had access to a Tred Sled. Seems like you're right on track. 235 and mini's is a nice bit of tension, nice shit. Ready for 315 soon?

Oh and by the way, I admit defeat. Kodiak is indeed the king of Wintergreen.

SQUAT or DIE!
02-06-09, 7:50 pm
MMM wintergreen, its been quite a while since ive gone for kodiak

nice work tunnel.. your a strong guy

TunnelVision338
02-09-09, 5:42 pm
Thanks guys. Kodiak WG is some good shit lol.

Last week was all f*cked up because I had to re-schedule my classes and also got a flat tire. I got all my lifts in but they weren't anything special.

Today's workout ME UPPER

1. Bench + 120# chains- warmups then 205x3, 225x2, 240x1 (missed 2nd, the chains owned me at lockout)
2. DB Floor Press- 75x8, 85x6, 95x6, 105x5
2a. Purple band face pulls- 3x12
3. KB Side Raises- 3x8
3a. DB Shrugs- 3x12 with the 110's
4. Chins- 3x10

Random shit for bi's,tri's, and abs. Circuit between hammer curls, pulldown abs,green band pushdowns, dips, concentration curls. All in the 12-15 range.

TunnelVision338
02-12-09, 8:58 pm
RE UPPER

Good day today. Thursdays are my favorite days to train because I have off Fri, Sat, and Sun, so I always rest up good after.

1. Bench-(warmups) barx20, 95x10, 135x5, 185x1, 225x1
------------185 rep test- 23 reps

2. Wide Lat Pulldown- 4x10
2a. Underhand Lat Pulldown- 4x15
3. Incline DB- 3x15 with the 65's
4. BB Military- 95x12, 115x8, 135x5...gotta get better at these
5. Hammer curls- 3x15
5a. Pushdowns- 3x25


Sick pump. I was pretty much exhausted after the 185 for reps, but I managed to stay solid on all my assistance work. Gunna rest up and hit ME LOWER tomorrow.

Later

TunnelVision338
02-17-09, 12:58 am
Drop My Load Upper (deload)

1. DB Bench- 5x5 up to 105's. Nothing hard here, could probably get 10-12 with these.
2. Chins- 3x8 w/ 10 lb. vest
2a. Inverted Row- 3x15
3. Panora Shrugs (got these from Y&H's log)- 5x12
3a. Hammers- 3x10 with the 50's


That is all. Nothing exciting, plan to test my maxes on the big 3 next week so I'm deloading this week.

Sorry for not keeping this updated lately, I've been busy with school, work, and the new GF, but I've still been getting everything in. I'll try to keep this updated daily from now on

Young&Hungry
02-17-09, 1:38 am
Dropping your load is always a positive thing. How'd you like the Panora shrugs? My gym doesn't have bells to do the shrugs with so I've never tried them. I read he actually does seated rows the same way, I'll probably try these Wednesday.

Ahhhh, relationships are always best at the beginning. Best of luck with that bro.

TunnelVision338
02-18-09, 1:10 am
Dropping your load is always a positive thing. How'd you like the Panora shrugs? My gym doesn't have bells to do the shrugs with so I've never tried them. I read he actually does seated rows the same way, I'll probably try these Wednesday.

Ahhhh, relationships are always best at the beginning. Best of luck with that bro.

Thanks for stopping by bro. The panora shrugs are definetely a sick exercise. Blew up the yoke pretty good. Let me know how the seated rows go.

TunnelVision338
02-18-09, 1:13 am
Deload Lower

1. Squat- up to 275x3. Just focused on form and speed here. Good shit
2. Incline GHR- 4x10. My hammies are sore as shit from these.
2a. 45 degree back raise- bw+purple band x10 for 2 sets, then BWx20.
3. Reverse Hyper- 2x20
4. Pulldown Abz- 5x10
4a. Calf Raises- 5x25



Still deloading and everything felt good today. Already looking forward to getting under some heavy weights next week. Tomorrow is an off day, then I'll hit upper again on Thursday.

Later

TunnelVision338
02-25-09, 1:39 am
Yesterday I couldn't make it to my regular gym, but I still wanted to work up to a heavy (for me) bench at the commercial gym. Benched in the power rack with no spotter, because pretty much the only people there were senior citizens LOL. Worked up to 295x1 then shut it down. I'm definetely good for more here. On a competition bench with a lift off I think I'd be around 310 now. After that I just did some chins, curls, and pushdowns.

All day today I was pumped to get in the gym and squat. Warmups felt good. 135x5, 185x5, 225x5, 275x3, 315x1. Added belt-365x1,405x1. Added knee wraps-430x1, 450xMISS. I'm pretty happy with this. Depth was solid on all sets, and I was pretty surprised that I missed the 450. It felt light in the hole but I lost it about midway through.

I'll do some upper body assistance on Thursday, and then Friday I want to see where my deadlift is at. At the end of this week, I plan on starting an 8-week cut. My BW is about 200-205 right now, and I just feel sloppy. Want to get my conditioning up and my bf% down.


Later

TunnelVision338
02-26-09, 10:22 pm
Just a quick pumper session for the upper body today. Don't want my lats/traps etc. to be sore during deads tomorrow, so I kept everything high rep and was in and out in 30 mins.

1. Inverted Row- 3x15
1a. Lat Pulldowns- 3x12
2. BB Pushups- 3x30
2a. Piston Pushdowns- 3x20 each arm
3. DB Curls- 3x12 with the 40's



That's all she wrote. Deads tomorrow. Fuckin pumped. Going to bed mega early tonight, gunna wake up and have a big breakfast, wait an hour or two then go train. Will update tomorrow

NJC_Manhattan
02-26-09, 10:26 pm
Just a quick pumper session for the upper body today. Don't want my lats/traps etc. to be sore during deads tomorrow, so I kept everything high rep and was in and out in 30 mins.

1. Inverted Row- 3x15
1a. Lat Pulldowns- 3x12
2. BB Pushups- 3x30
2a. Piston Pushdowns- 3x20 each arm
3. DB Curls- 3x12 with the 40's



That's all she wrote. Deads tomorrow. Fuckin pumped. Going to bed mega early tonight, gunna wake up and have a big breakfast, wait an hour or two then go train. Will update tomorrow

solid workout. Good luck with the deads tomorrow.

TunnelVision338
02-27-09, 6:44 pm
Big day today. I've been looking forward to this session the most all week. Went to bed last night at 10, and wokeup at 10. Breakfast was 3 whole eggs + 5 whites scrambled, 1.5 cups oatmeal, black coffee, and of course, a Pak. After that I took a shower and foam rolled at home. Took some Shock Therapy and headed up to the gym.....

Foam rolled IT Band, glutes, hammys, quads, groin, and low back. Did a quick dynamic type warmup of box jumps, BW squats, BW lunges forward,back,and side, and leg swings.

1. Deads (conventional)- 135x5, 225x5, 275x3. Added belt- 315x1, 365x1. Starting to get in the zone. 405x1 joke. 455x1 little slow off the floor, but finished no problem. 485x1, grinder, but still finished it with good form and no hitch. 500 just wasn't in the cards today, but what can you do? Still happy with hitting a PR, and now I'm fuckin pumped to smash 500.

2. BB Reverse Lunges- 95x10, 115x20 damn that was hard lol.
3. Leg Curls w/ Swiss ball- 3x20
4. 45 degree back raise- 3x10 no weight, just trying to pump some blood into the lower back.


Current 1RM's

Squat- 430, belt and wraps
Bench- 295, probably good for 305ish with a liftoff and competition bench
Deads- 485 belt and chalk

TunnelVision338
03-22-09, 4:56 pm
Well guys, lets just say I am lucky to be alive, and my outlook on life has completely changed.

I was visiting my boys at East Stroudsburg University in PA. My friends house is in an area where the roads aren't paved, more like gravel. It was about midnight and we decided to take a run to Wawa to get some sandwiches. The 3 of us in the car were all sober. We begin driving down the hill, and since the lights on the truck sucked, the driver didn't see a sharp turn approaching. He hit the breaks and began turning to avoid crashing into the guard rail. Due to the shitty surface of the roads, we began to spin out in the middle of the street. Eventually the truck flipped onto the top. The 2 kids in the front were able to get out, but I was stuck and had no plans of moving because I knew my arm was broken and my hip was f*cked up. Cops and fire department showed up and pry the doors open and got me out. Put me in the ambulance and took me to Pocono Medical Center. At this point I was given morphine, so the rest was a blur. I remember being on the roof of the hospital and being put into a helicopter. The chopper took me to Lehigh Valley Hospital, and as soon as I got there they performed surgery on my arm (it was broken in 3 places above the elbow). After being there for about 4 days, I was transferred to Kessler Institute for Rehabilitation. My broken pelvis is slowly healing on it's own, and due to the great therapists at Kessler, I am becoming more independant every day. After seeing a picture of the truck after the accident, I feel that I am lucky that a broken pelvis and arm are my only worries.

Right now I am obviously focused on healing my injuries 100%, and will no longer take training for granted. The quote "you don't know what you got till it's gone" sums up my attitude now.

mcbeast
09-17-09, 10:52 pm
Glad you came out alive bro. Smart move keeping your focus on healing. Are you still in much pain or what?

Also, dont know if this is stepping over the line, or too personal. But do you have a pic of the car to show? Ive been in 2 wrecks, kept pics. I try and laugh it off, tho it couldve turned out bad. Just wondering, to each there own.

TunnelVision338
09-19-09, 2:17 am
Pic of car: http://img56.imageshack.us/img56/6813/wreckh.png

Pic of arm x-ray: http://img193.imageshack.us/img193/6060/xrayj.png

Pic of scar from surgery. This pic was taken when I got my cast off and I still had the staples in: http://img161.imageshack.us/img161/848/scarc.jpg