View Full Version : IRBS Log
Well, it's been a while. Not sure how many of the origional crew of Forvm folks are still here. I was here in the beginning and for many years. Backed away from the online stuff for a while. I've been married for 7 years and a 3.5 year old daughter now, successful career, own a gym (Deep South Barbell), and am just living life.
On the training front, as a few of you know I have struggled with injuries. I totaled Elite back in 2010 for the first time at 275, hit it again in 2011 and have been in various states of injured ever since. I competed for the first time in over a year last summer after rehabbing for a year and a half and totaled a fairly disappointing 1835. I competed again in Feb and totaled 1875. It's progress. But the years have started halting the amount of heavy work I can get away with with the current state of my lower back. My best lifts are 760 Squat, 560 Bench, 640 Deadlift and a 1950 Total in the 275 Wight Class (Equipped). My best raw gym lifts are a 600 Squat, 455 Bench, and 625 Deadlift.
I am currently dieting. I started my diet around 265 or so 3 weeks ago and after the first 3 weeks am sitting in the mid to upper 240's. I am using a modified Keto diet, along the lines of CarbNite. I am working to diet down for the summer and then will hopefully compete again in the late fall or early winter.
I am currently following the Cube method for training, which is just a more drawn out conjugate method. It has worked well for our gym over the past several months. I have hit my best raw numbers ever using it. Since I have begun dieting I have pretty much split it up into more of a budybuilding split after the first movement.
So anyway, I will try to keep a log going here. Happy to answer any questions anyone might have. I will post up a few of my more recent training session to start off.
3/22/13
SQUAT
Cube Rep Day
Box Squat:
Barx10x3sets
155x5
245x3
295x3
335x3
385x3
425x10
GHRs:
3 sets of 12
Leg Press:
1 set of 50
Side Laterals:
4 sets of 12
DB Military:
3 sets of 12
BB Curls:
3 sets of 10
EZ Bar Curls:
3 sets of 10
3/24/13
BENCH
CG Bench:
Barx30
135x10
135x5
225x5
275x3
1-board
315x3
345x2
365x1
385x1
405x1
CG Bench:
315x3x3sets
Lat Pulldowns:
3 sets of 15
DB Bench:
3 sets of 12
Band Pushdowns:
4 sets of 20
Face Pulls:
3 sets of 12
3/27/13:
BACK and BI'S
Lat Pulldowns:
5 sets of 15, 15, 12, 12, 10
CS Rows Low Handle:
3 sets of 10
CS Rows Low Handle:
3 sets of 10
1 Arm Rows:
2 sets of 12
CG Pulldown Rows:
2 sets of 12
DB Curls:
3 sets of 10
EZ Curls:
3 sets of 15
Reverse Grip Curls:
3 sets of 10
Reverse Grip High Handle CS Rows:
2 sets of 20
3/29/13:
SQUAT
Box Squats:
Barxabunch
155x3x2sets
245x2
295x2
335x2
395x2x8sets
Leg Press:
2 sets of 30
Band Leg Curls:
2 sets of 20
DB Curls:
3 sets of 10
Straight Bar Pushdowns:
3 sets of 12
BB Curls:
3 sets of 10
Band Pushdowns:
3 sets of 25
3/31/13:
BENCH
Cube Rep Day
CG Bench:
Barx60
135x10
225x5
275x5
315x5
365x1x5sets
Standing Military Press:
135x12x4sets
DB Bench:
3 sets of 8
Band Pushdowns:
4 sets of 20
4/2/13:
DEADLIFT
Cube Speed Day
Deadlift:
135x10
135x5
225x5
315x5
385x1x8sets (30sec rest between sets)
Pull-ups:
BWx20 wide grip
BWx5x4sets different grips
CS Rows:
3 sets of 8
Pulldown Rows:
3 sets of 10
BB Curls:
4 sets of 8
DB Preachers:
3 sets of 8
EZ Bar Curls:
4 sets of 10
4/1/13:
Diet/Bodyweight Update:
Bodyweight was 245 this morning. Last night I was around 248. When I started I was floating between 260-265 so I am down 15-20lbs, mostly water, but hopefully some fat too, haha. Overall I feel pretty good. I do run out of gas a bit late in the day. I will keep pushing the diet mode I am currently on for another week or so and then will probably transition to something a bit more strict, but still zero carb based. I have yet to add cardio, so thats another card I can play as this evolves.
I am definitely getting leaner. This is a nice change of pace as it allows me to seperate from the numbers of training for powerlifting and train to train and have fun without so much worry on what my numbers are looking like. I am still using the numbers I set my cycle up on 7 weeks ago when I was 265-270 and making it through the sessions. Yesterdays bench session felt heavy and slow, but as I close in on 20lbs of weight being gone I will have to adjust my numbers. I have 2 more weeks and then I will lay out my next training cycle.
Subbed in on this, excited to watch. Very strong for sure.
He lives... and has come back lighter & stronger..
Keep it up brother. Some of us original folk are still lurking..
Firefist
04-03-13, 1:57 pm
Definitely in to see one of the old schoolers. I was the anti-asian back in the days. I too went MIA for a little while cause of injuries and being busy.
Glad to have you back, you always had good points to bring to the table.
Subbed in on this, excited to watch. Very strong for sure.
He lives... and has come back lighter & stronger..
Keep it up brother. Some of us original folk are still lurking..
Definitely in to see one of the old schoolers. I was the anti-asian back in the days. I too went MIA for a little while cause of injuries and being busy.
Glad to have you back, you always had good points to bring to the table.
Thanks fellas. Hope to be able to contribute again. Good to be back!
SHOULDERS
Seated BB Military Press:
barx30
95x10
135x10
165x10
185x8
205x8
225x7
Seated DB Military:
65'sx12
75'sx12
75'sx12
Superset:
a) Side Laterals: 3 sets of 10
b) BB Front Raise: 3 sets of 10
BB Upright Rows:
4 sets of 10
BB Shrugs:
3 sets of 15, 15, 20
Good session. Was pretty tired by the last set of BB Military Press. Still managed a solid set of 7. Bodyweight this morning was 244. Tonight I get my weekly carb up and have a heavy squat day tomorrow. Hopefully it goes well.
BigChrisF
04-04-13, 3:24 pm
Cool. You're not dead. Sorry to hear you've been on a streak of injuries. I've been doing about the same thing.
Great to see you back on IRBS!
SQUAT
Box Squats:
Barx10x3sets
155x5x2sets
245x3
295x3
335x1
385x1
425x1
475x1
Leg Press:
Progressively heavier sets of 20, 15, 15, 10, 10
Band Leg Curls:
3 sets, high reps
SLDL:
3 sets of 8
Prowler Pushes:
3 trips
Ok session. Nothing spectacular. Weight felt heavy so I didn't push it. Body weight was 245 this morning.
Cool. You're not dead. Sorry to hear you've been on a streak of injuries. I've been doing about the same thing.
Great to see you back on IRBS!
Thanks fellas, glad to be back!
BENCH
Bench:
Barx50
135x10x2sets
225x5
275x5
315x5
275x5
225x5x2sets
225x28
Incline BB Bench:
4 sets of 10
DB Bench:
3 sets of 10
Band Pushdowns:
4 sets of 20
Reverse Grip Pushdowns:
3 sets of 10
Straight Bar Pushdowns:
3 sets of 10
DB Fly's:
3 sets of 10
Prowler:
3 trips
28 with 225 is a PR, should've went for 30 but it would've been hit or miss on those last 2 reps.
BACK AND BI's
Hotel Workout
30mins Treadmill
Prone Rows:
4 sets of 10
DB Rows:
4 sets of 10
Rear Raises:
4 sets of 10
DB Curls:
3 sets of 10
Seated DB Curls:
3 sets of 10
Hammer Curls:
Ran the rack down from 40 on the first set and from 30 on the second set
Today:
30min of cardio.
BigChrisF
04-10-13, 5:38 pm
AM Cardio:
30mins
Yawn.
http://www.xdtalk.com/forums/attachment.php?attachmentid=19905&stc=1&d=1365629399
I remember this log from waaay back when. because of IRBS i found elitefts and discovered 531.
Good to see you back.
http://www.xdtalk.com/forums/attachment.php?attachmentid=19905&stc=1&d=1365629399
LOL, typically, yes, this is what I count as cardio...
I remember this log from waaay back when. because of IRBS i found elitefts and discovered 531.
Good to see you back.
Thanks man, good to be back.
30mins AM Cardio
SHOULDERS
Seated Military Press:
barx10x2sets
95x10
135x10
165x8
185x8
205x8
Seated DB Military Press:
3 sets of 10
Side Laterals:
3 sets of 10
BB Shrugs:
3 sets of 15
Face Pulls:
3 sets of 12
Front Barbell Raise:
3 sets of 8
Solid session. Felt pretty good today. Tightened the diet up a bit more. Abs starting to show up better, veins in quads, generally getting leaner all over. Going as planned so far. This is my first week of adding cardio, which will continue to increase as I move forward.
AM Cardio:
30mins
SQUAT
SSB Box Squat:
Barx10
155x10
245x6
295x6
335x3
385x3
425x3
245x12
Leg Press:
4 sets of 15
1 rest pause set of 10, 10, 8, 5, 5
SLDL:
4 sets of 10
Sled Drags:
4 trips down and back
Solid session. BW was 242 this morning.
BENCH
Incline DB Press:
Warmups
90'sx10x4sets
105'sx10
Incline BB Bench:
135x10
225x10x3sets
Flat Banch:
225x5x5sets (moderate grip, rest pause style)
135x12x2sets wide grip
Straight Bar Pushdowns:
5 sets of 10
Reverse grip Pushdowns:
3 sets of 10
Overhead Rope Extentions:
3 sets of 10
Push-ups in the Rack:
3 sets of 20, 20, 17, 8 (rest pause style)
No cardio today. Was 241 yesterday, carbed up last night and was 242.5 today. Getting leaner. Everything is progressing nicely.
AM Cardio:
40mins
BW: 240
DEADLIFT
Deadlift:
no belt, double overhand:
135x10x2sets
225x5
315x3
365x1
405x1
add belt and mixed grip:
455x1
495x1
545x1
BB Bent Rows:
135x10
225x8x3sets
CS Rows, Low Handle:
3 sets of 10
Lat Pulldowns:
3 sets of 10
BB Curls:
4 sets of 10
DB Curls:
3 sets of 8
EZ Curls:
3 sets of 10
Hammer Curls:
1 rest pause set of 12, 10, 8, 8
Really good training session. 545 was a pretty easy pull considering dropping 25lbs so far on the diet. I also havent pulled in 3 weeks (I think) so my back felt really good. Was 240.0 on the dot this monring so I will probably drop into the 230's this week. Feeling really good overall, nothing hurts, and I feel fairly strong. I am really enjoying the change in training right now. I think its what I needed to get re-motivated. I will push the diet as hard as I can. I dont know where I will end up, but I want to push the fat loss harder than I ever have before so I am thinking I may even be below 220 before its all said and done, just depends on how fat I am, haha!
Glad to see you back here! Your log was one of my inspirations to get started.
Glad to see you back here! Your log was one of my inspirations to get started.
Thanks. Youre killing it man...been keeping up with you on Facebook. Keep it up.
AM Cardio:
30mins
BW: 239
Appollonian
04-17-13, 8:25 am
Solid work going on in here IRBS, I remember reading your posts from awhile back, always good to see folks posting and sharing knowledge.
EDIT: And also good to see another from the SE USA post regularly
BW: 238ish
SHOULDERS
Seated DB Military:
30'sx10
40'sx10
60'sx20
75'sx10
90'sx10
105'sx10
Side Laterals:
4 sets of 10
DB Front Raise:
3 sets of 10
Seated DB Shrugs:
3 sets of 10
Face Pulls:
3 sets of 10
BB Shrugs:
3 sets of 10
Upright Rows:
3 sets of 10
Standing BB Military:
3 sets of 10, 10, 8
Delt Complex:
1 round
I did more volume than I realized today, haha. Good session.
Big Wides
04-18-13, 2:55 pm
nice log, been thinking of the cube method for a while, I just can't wrap my head around reading the damn program to figure it out
nice log, been thinking of the cube method for a while, I just can't wrap my head around reading the damn program to figure it out
Thanks BW.
Cube is really easy once you get your head around it. Its just the conjugate method spread out over a longer period of time and Bodybuilder type accessory work. So, in one week you would have Max Effort Squat, Speed Deadlift, and Rep Bench. The following week you would have Speed Squat, Rep Deadlift, and Max Bench, the next week Rep Squat, Max Dead, speed Bench.
You never Max on any 2 lifts in the same week.
Shoot me your email in a PM and I can shoot you a spreadsheet that lays it out.
SQUAT
SSB Box Squat:
Barx10x2sets
155x10x2sets
245x5x3sets
295x5x3sets
Leg Press:
4 sets of 10
Rest Pause set of 20, 10, 10, 8
GHRs:
3 sets of 10
Abs: 3 sets of 15
BW was 236.5 this morning. Carbing up tonight.
BENCH
Bench:
Barx50
Add 80+lbs of chain
Barx10
135x10
185x5
225x3
275x3
315x1
335x1
225x5x3sets
Incline DB Bench:
3 sets of 10
Superset:
A) Lat Pulldowns: 3 sets of 10
B) Pushdowns: 3 sets of 15
Superset:
A) DB Flat Bench: 3 sets of 10
B) CS Rows: 3 sets of 10
Band Pushdowns:
100 reps
Prowler: 3 trips
Doing a meet in August. Game time.
Firefist
04-21-13, 11:00 pm
hell yeah, which meet?
would you mind sending that spreadsheet to me to?
DEADLIFT
Rack Pulls (below knee):
Double overhand grip
135x10x2sets
225x5
315x3
405x3
455x1
Mixed grip
495x1
545x1
Double overhand grip:
405x5x2sets
Pull-ups:
5 sets of 8
CS Rows:
3 sets of 10
GHR Back Raise:
3 sets of 15
Pulldown Rows:
3 sets of 10
EZ Curls:
3 sets of 10
Hammer Curls:
3 sets of 8
Reverse Grip Curls:
3 sets of 15
I can send a spreadsheet to whoever wants one, just PM me your email address.
ASSISTANCE DAY
Speed Bench:
barx50
135x15
185x3x9sets, 3 different grips, 20sec between sets
Seated DB Military:
4 sets of 10
Side Laterals:
4 sets of 12
Band Pushdowns:
4 sets of 20
Band Pullaparts:
3 sets of 15
Front Plate Raises:
3 sets of 10
BB Shrugs:
3 sets of 20
Solid day, quick and easy, in and out quickly.
SQUAT
Squats:
Barx10x2sets
155x5x2sets
245x3
295x3
335x1
385x1
425x1
Briefs
425x1
475x1
515x1
565x1
Reverse mini
605x1
Raw:
245x6
Reverse Hypers:
4 sets of 10
Pulldown Abs:
3 sets of 20
GHRs:
4 sets of 10
SLDL:
3 sets of 10
Straight Leg Raise:
4 sets of 15
Stretch
Good session. First session in briefs and with any weight over 4 plates in a while, will take some acclimation to get used to the load but that usually comes with a few weeks under the bar. Body weight is back up to low to mid 250's, once I get my bw bak up to 270ish my squats will feel better. Being 6'3 has some disadvantages when you don't weigh 300lbs haha.
BENCH
Bench:
Barx50
135x10
135x5
225x3x2sets
275x3
315x3
2-board:
365x3
405x3
425x3
Add old loose shirt
3-board:
455x3
495x3
545x1
Raw:
315x8 straight in to 225x5
Straight Bar Pushdowns:
4 sets of 15
Lat Pulldowns:
3 sets of 15
Band Pushdowns:
100 reps
Band Pullaparts:
100 reps
Felt good today. Gotta get a new bench shirt. The one I used is about 3 years old and very worn out. But felt strong.
Bench day at the gym
http://youtu.be/pGxWCQaV_kc
DEADLIFT
Rack Pulls (2in below the knee):
135x10x3sets
225x5
315x5
365x5
405x5
455x1
315x5
CS Rows:
4 sets of 10
Lat Pulldown:
3 sets of 15
Band Pullaparts:
100 reps
DB Curls:
3 sets of 10
Reverse Grip Curls:
3 sets of 15
EZ Curls:
3 sets of 15
Solid session. Light deadlift training. I only pull heavy once a month, so these days I have to remind myself of that when it would be fun to work up. Back was a little stiff today so took it easy pulling. Bodyweight is up to 257-260 in the evenings now. Goal in August is 2000.
ASSISTANCE DAY
Swiss Bar Bench:
Barx50
135x10
185x10
225x10
275x10
Steep Incline DB Press:
3 sets of 12
Superset:
Side Laterals: 3 sets of 10
Front Raise: 3 sets of 10
Superset:
Band Pushdowns: 100 reps
Band Pullaparts: 100 reps
Superset:
Face Pulls: 3 sets of 12
Pushdowns: 3 sets of 10
Good session. I suck with the Swiss bar.
G Diesel
05-02-13, 2:16 pm
I see you big dog... The weights are impressive as always.
Keep killing shit man.
Peace, G
I see you big dog... The weights are impressive as always.
Keep killing shit man.
Peace, G
Thanks G, hope you are doing well big man.
SQUAT
SSB Box Squat:
Barx50
Add 140lbs of chain on all sets
Barx10
155x5x2sets
205x5
245x3
295x2
335x2
385x2
245x2
Leg Press:
1 big rest/pause set of 20, 15, 10, 10, 8
Superset:
GHR: 3 sets of 10
GHR Back Raise: 3 sets of 10
Abs:
115 reps against bands or chains
Abductor:
2 sets of 20
Solid day. Top weight of 525 with the SSB is the most I've been able to use with that bar in probably over a year. Back felt pretty good, which is progress. Feeling good. Body weight is between 257-260 right now, just need to keep it climbing.
BENCH
Bench:
Barx50
135x10
225x5
275x3
Add reverse bands (took off 105 at the bottom):
315x3
365x3
405x3
455x3
495x1
515x1
Shirted Bench, RageX (straight weight):
3-board:
495x2
495x2
2-board:
525x2
545x2 - best set
Lat Pulldown:
3 sets of 10
Single Arm Band Pushdowns:
4 sets of 25
Band Pullaparts:
100 reps
Picked up a RageX from a training partner, this will be the shirt. Benching felt really good today.
DEADLIFT
Deadlift:
135x10x2sets
225x5
315x1
405x1
455x1
495x1
545x1
315x1x8sets (15seconds between "sets)
CS Row:
3 sets of 20 (high handle for 10, low handle for 10 = 1 set)
Lat Row:
3 sets of 10
GHR Back Raise:
3 sets of 10
BB Curls:
4 sets of 10
Hammer Curls:
3 sets of 10
Reverse Grip Curls:
4 sets of 10
Band Pull Aparts:
100 reps
Ok session. Felt ok, but not super strong. Got work done though.
SammySebok
05-07-13, 5:07 pm
Solid looking training man. We're pretty close numbers wise as well. How are you liking the Cube so far I plan on experimenting with it myself after my meet .
UPPER ASSISTANCE
Steep Incline (almost military):
Barx20x3sets
95x10
135x10
185x10
205x10
225x10
245x10
Side Lateral/Front Raise Combo:
3 sets of 10 each
Lat Pulldowns:
4 sets of 15
Single Arm Band Pushdowns:
4 sets of 25
CS Row Shrugs:
3 sets of 10
Band Pullaparts:
100 reps
Ok session. Upper body still beat up from the shirted session Sunday. Beach for a week starting Saturday so I should recover down there.
SQUAT
Reverse Band Squat:
Warmed up to 515 and just wasnt having it. Decided to shut it down. Headed to the beach for a week. Need to recover, I'm pretty beat up.
SammySebok
05-11-13, 4:31 pm
Good call but a hard thing to do none the less
UPPER DELOAD
Condo "Gym" workout
DB Incline:
4 sets of 12
Machine Bench:
3 sets of 10
Cable Fly's:
3 sets of 10
Hammer Machine Press:
3 sets of 10
Tricep Pushdowns:
4 sets of 20
DB Curls:
4 sets of 10
Reverse Grip Pushdowns:
3 sets of 10
Cable Curls:
3 sets of 10
Cable Pishdowns:
3 sets of 10
Hammer Curls:
Ran the rack
Not really "training" but I got my pump on haha
DEADLIFT Deload
Lat Pulldowns:
4 sets of 10
Cable Rows:
3 sets of 10
Reverse Grip Pulldowns:
3 sets of 10
Face Pulls:
3 sets of 10
DB Curls/
3 sets of 10
Hammer Curls:
3 sets of 8
Basically just a blood flow back day. Got the job done.
i miss you sugar. :) haha.
i miss you sugar. :) haha.
LOL!
SHOULDERS
Seated DB Military:
4 sets of 12
Side Laterals:
3 sets of 10
Front Raise:
3 sets of 10
Cable Shrugs:
3 sets of 10
High Pulls:
3 sets of 15
Blood flow stuff. Felt good. Can't wait to get bak in the gym and do some real training.
BENCH
Cube Max Effort Day
Bench:
Barx50
135x10
225x3
275x3
315x2
365x2
385x2
405x2
425x2
435x1 - didn't attempt the double, but this was a solid rep. Tri's gassed
CG Bench:
255x15x2sets
Lat Pulldowns:
3 sets of 15
Band Pushdowns:
100 reps
DB Shrugs:
3 sets of 15
Solid session. Raw bench feeling good again.
SammySebok
05-19-13, 5:45 pm
Solid bench and work
Thanks man
DEADLIFT
Cube Rep Day
Deadlift:
135x10x2sets
225x5
315x3
365x3
405x3
455x3x4sets
CS Rows:
4 sets of 10
GHRs:
3 sets of 10
Lat Pulldowns:
3 sets of 10
Spud Abs:
3 sets, heavy
Eh, felt good warming up but not great on work sets. Gotta get my body back conditioned to a higher work capacity and used to pulling again.
DEADLIFT
Yes I pulled again...we got to trash talking at the gym so, pull it was!
Deadlift:
135xabunch
225x1
315x1
405x1
Suit
455x1
495x1
545x1
585x1
615x1 stopped here, I think this is a conventional gym PR, my best conventional pull was 625 at the meet in Feb
Cambered Bar Squat:
6 sets of 8
GHR Back Raise:
3 sets of 20
Spud Abs:
3 sets of 20
Gassed. Pulling twice in a week is tough but I'm pretty happy with what I hit today. I figure fresh I am good for more. I did get beat at pulling today, Daniel hit 660. Overall I am happy with my pull right now. I always pull better at a meet than in the gym so this is a good sign. Progress is good.
BENCH
Cube Rep Day
bench:
Barx75
135x10x2seys
225x3
275x3
315x3
325x3
335x3
345x3
Close Grip:
225x12x4sets
Lat Saw:
3 sets of 12
Band Pushdowns:
150reps
Band Pullaparts:
100 reps
Solid day. Little slow today but felt pretty good overall.
UPPER ASSISTANCE
Lat Pulldowns:
4 sets of 15
CS Rows:
4 sets of 10
Seated Military:
5 sets of 10
Side/Front Laterals:
3 sets of 10 each
Pushdowns:
3 sets of 25, 15, 15
BB Curls:
4 sets of 10
KB 1 Arm Press:
20 reps each arm continuous
SQUAT
Squats:
Barx10
155x8
245x3
295x3
335x3
365x1 - knee issue
425x3
Leg Press:
1 set of 10
Rest pause set of 15, 10, 10, 8
GHR Back Raise:
2 sets of 20
Spud Abs:
3 sets of 20
Horrible day. I am very very frustrated with my squat right now.
BENCH
Bench:
Barx50
135x10
225x5
275x5
315x2
All reps paused from here on:
365x1
405x1
425x1
440x1 - PR for a pause rep, felt good
Touch and go:
450
Raw CG Bench Repout:
225x30
DB Row:
3 sets of 10
Lat Pulldown:
3 sets of 12, 10, 10
Band Pushdowns:
100 reps
Band Pullaparts:
60 reps
Curls:
3 sets of 10
Awesome day. Decided to work up with a pause on raw bench. Hit 440 with ease, left a bit in the tank. Got vids I'll try to get up. Feeling strong with bench.
Video:
http://youtu.be/6bw3ZFlzOFU
SQUAT
Cambered Bar Box Squats:
Barx10
175x8
225x5
265x3
305x3
355x3
385x3
405x3
265x15
Leg Press:
3 sets of 20, 20, 15
Spud Abs:
3 sets of 20
All I had time for. Solid session. Cambered Squat Bar is awesome.
G Diesel
06-07-13, 10:13 am
Video:
http://youtu.be/6bw3ZFlzOFU
Killed that 440 bro. Awesome.
Peace, G
BACK/SHOULDERS
Standing Military Press:
5 sets of 10
Lat Pulldowns:
3 sets of 12
Side Laterals:
3 sets of 15
CS Rows:
3 sets of 10
BB Front Raise:
3 sets of 10
Band Pressdown:
60 reps
BB Curl:
30 reps
Done.
Killed that 440 bro. Awesome.
Peace, G
Thanks G. Gettin there. One day at a time.
BENCH
Bench:
Barx50
135x10
135x5
235x5
275x5
315x5
345x5
365x5
385x5
Incline DB Bench:
3 sets of 12
Lat Pulldowns:
3 sets of 10
Straight Bar Pushdowns:
4 sets of 10
Band Pullaparts:
100 reps
Blast Strap Push-ups:
3 sets of 10
Side Laterals:
30 reps
Solid session.
mcbeast
06-11-13, 10:23 am
Strong work going on in here man.
DEADLIFT
2.5in Deficit Deadlift:
Double Overhand:
135x10x2seys
225x5
275x3
315x3
365x3
405x3
455x3
495x1
545x1
CS Rows, Low Handle:
3 sets of 10
Lat Saw:
2 sets of 12
Lat Pulldowns:
2 sets of 10
BB Curls:
3 sets of 10
Good day. Felt good today. All I had time for though.
Strong work going on in here man.
Thanks man, just plugging away here. One day at a time.
ACCESSORY DAY
Speed Bench:
Doubled Mini Bands
Barx15
135x10
185x3x6sets
205x3x3sets
DB Military Press:
3 sets of 10
Side Laterals:
60 total reps
Band Pushdowns:
100 total reps
Band Pullaparts:
60 reps
DB Curls:
3 sets of 10
Lat Pulldowns:
3 sets of 12
SQUAT
Reverse Miniband Squats:
Barxalot
155x5x2sets
Add bands
245x5
335x3
385x3
425x3
475x1
515x3
Leg Press:
3 sets of 20
GHRs:
3 sets of 12
Spud Abs:
3 sets of 20
Solid session. It felt like a lot more work than it looks like written down. The bands took off around 60lbs at the bottom. Squat is feeling decent, nothing hurts anyway.
BENCH
Close Grip Floor Press:
Barx50
135x10
225x5
275x3
315x3
365x3
405x4
DB Bench:
105'sx20x2sets
Lat Pulldowns:
3 sets of 15
CG Bench:
2 sets of 20
Band Pushdowns:
100 reps
Band Pullaparts:
100 reps
Had to train solo today due to some family stuff later today. Had an ok session. Everything felt heavy but overall it moved ok considering.
DEADLIFT
Deadlift:
135x10x2sets
225x3x2sets
315x3
365x3
405x1
455x1
495x6
CS Rows:
3 sets of 10
Lat Rows:
3 sets of 10
GHR Back Raise:
2 sets of 20
Shrugs:
3 sets of 20
BENCH
Bench:
135x15
225x5
275x3
315x3
365x3
385x3
405x3
425x3
Lat Pulldowns:
4 sets of 12
CS Rows:
2 sets of 8
Band Pushdowns:
100 reps
Side Laterals:
40 reps
425x3 is a PR on bench, feeling good.
Crazy strong pressing man!
SQUAT
Cambered Bar Box Squat (walked out, no spotters):
Barx10
175x5
265x3
305x3
355x3
405x1
445x1
500x1 - most I've ever hit with this bar, no spotters so stopped there
355x10
GHRs:
3 sets of 10
Abs:
3 sets of 15
All I had time for. Gonna miss training this week due to work so hit it today. Matt Wenning seminar this coming weekend.
Crazy strong pressing man!
Thanks man, long way to go!
SQUAT
DSBB is hosting a seminar this weekend with Matt Wenning
Raw Squat:
Barx10x3sets
155x5x2sets
245x3
295x1
335x1
385x1x3sets
425x1
475x1
Superset:
1. GHRs: 3 sets of 8
2. Slow Reverse Hypers: 3 sets of 45 seconds
Superset:
1. Cambered Bar GM: 3 sets of 45 seconds
2. DB Shrugs: 3 sets of 45 seconds
Cable Abs:
4 sets of 15, heavy
BENCH (Trained with Matt Wennig today)
Warmups
CG Bench:
135x5
225x5
275x5
315x5x5sets
250x21
Hyper Rows:
3 sets of 10
Tri Pushdown stuff:
A ton
Band Row Stuff:
A ton
Side Laterals and Hammer Curls
Matt is smart as shit. This I really going to help my training.
DE BENCH
Speed Bench:
Against Doubled Minis and Microminis:
Warmups
155x3x9sets
Superset:
A) CG Bench: 225x10x3sets
B) CS Row: 3 sets of 10
Band Facepulls:
3 sets of 15
YTWL's:
1 round through, 5 reps each
Superset:
A) Pushdowns: 3 sets max reps
B) Hyper Shrugs: 3 sets of 10
All I had time for, had to pay gym rent and go lick up the kiddo. Got done with this in about 30-45mins.
You probably didn't tell me you were logging over here so I wouldn't write stupid comments in your log, but you can't hide from me!!
You probably didn't tell me you were logging over here so I wouldn't write stupid comments in your log, but you can't hide from me!!
HA!! Whatever Ang!
ME SQUAT
Squat:
Barx10
155x5x2sets
245x3
295x3
335x1
385x1
425x1
Briefs:
475x1
515x1
565x1
605x1
Superset:
A) Temp Hypers: 3 sets max reps
B) GHRs, difficult foot position: 3 sets of 5
Superset:
A) Abs: 3 sets of 15, heavy
B) Band Ab/Adduction: 3 sets of 15
Solid session. First time in gear in a while, never got the setup perfect, just gotta keep working it.
ME BENCH
Warmups
Bench:
135x10x2sets
225x5
275x3
315x2
2-board:
365x1
385x1
405x1
435x1
Lat Pulldowns:
3 sets of 10
Pushdowns:
1 minute on
DB Rows:
1 rest pause set of 20, 6
Side Laterals:
2 sets of 8
DB Hammers:
2 sets of 8
Solid day. Gassed. It was hot and humid in the gym.
SQ/DL (missed training this wee due to work travels)
Speed Squat:
SSB Low Box Squats:
8 sets of 2, about 20sec between sets
Deadlifts:
185x3
225x3
315x3
365x1
405x1
455x1
495x1
545x1 - called it here, airplanes and my back don't mix well
Superset:
A) Leg Press: 3 sets of 15
B) Tempo Hypers: 3 sets of 10
Band Leg Curls:
3 sets of 20
Abs:
3 sets of 25
Awww, poor Will! Airplanes make your back stuff, huh? Good job anyway!
ME BENCH
Bench against 90lbs of chain:
Barx10
135x10
185x3
225x3
275x1
315x1
335x1
365x1
185x20
Hyper Rows:
3 sets of 10
CS Rows:
2 sets of 15, low handle
Pushdowns:
Max reps
Band High Rows:
2 sets of Max reps
BB Curls:
3 sets of 20
Awww, poor Will! Airplanes make your back stuff, huh? Good job anyway!
LOL, yes yes, stuff as all get out!!! :)
DE LOWER
Low Box Squats:
Warmups
Work sets: 8 sets of 2, 30sec between sets
Power Cleans:
135x3
185x3
205x3
225x3
245x1 (missed it twice before I got it)
SSB Seated Upper Back GMs:
2 sets of 20
Tempo Hypers:
2 sets for time
Abs:
2 sets of 20
Solid day. Haven't done cleans in 10 years, it was fun. We will keep them in the rotation.
CONDITIONING
For time:
5 rounds of:
200 meter run
15 bw squats
So, I am in a weird place with training right now. I have come to the realization that my competitive full power (and Multi ply powerlifting) days are likely over. At least at the level I consider appropriate for a competitive lifter. My low back has just had it with the loading. So, for the time being I am going to continue the conjugate training program I have put together and add in conditioning work. I suppose the crossfitters call it Metcons. But whatever, I just know it as conditioning work. My plan right now is to get into really good shape. My strength levels are what I would call ok, but my conditioning sucks. So, the plan right now is to condition 3 days a week and strength train 4 days per week. Some days will have 2 workouts, but nothing wrong with that, or I may do conditioning after the regular training. The type of conditioning work I prefer is higher intensity stuff, going for a walk is fine but it's boring and if I mix it up an make it harder I will stay interested.
So we will see how this goes for a while. I definitely feel much better with added conditioning work, and that's a good thing!!
ME LOWER
Low Box Squats:
Barx10x2sets
155x3
245x3
295x3
335x3
Rack Pulls:
135x3
225x3
315x3
405x3
455x1
495x1
545x1
CS Rows:
3 sets of 8
Hyper Shrugs:
3 sets of 10
Cleaned up the gym, put weight up, DBs up, etc
Used squats to warm up today. Had a hard time gettin loose, felt bound up the whole session. Still a good training session, just wasnt able to go very heavy due to the low back giving me fits.
Big Wides
07-19-13, 12:55 pm
Dude, sucks to hear about the low back issues, but I like the way your approaching this with your training
Dude, sucks to hear about the low back issues, but I like the way your approaching this with your training
Thanks Wides. Yeah, injuries blow and getting older doesn't help. Just gotta adjust things an move forward with it.
ME UPPER
Warmups
Bench:
Barx30
135x10
225x3
275x1
315x1
365x1
405x1
DB Bench:
3 sets of 20
Superset:
A) Lat Rows: 3 sets of 10
B) Single Arm Pushdowns: 3 sets of 10
Pull-ups:
40 reps various grips
Sled Drags:
3 trips doing different things each trip
Solid day.
DE LOWER/UPPER
SSB Low Box Squat against hanging chain (hanging 3-4in off the ground at the top):
Warmups
Work sets: 8 sets of 2, 15-20sec between sets
Speed Bench against Doubled Minis:
Warmups
9 sets of 3
Squat Clean and Press:
21 reps in 90 seconds
Lat Pulldowns:
3 sets of 10
Done in around 35mins. Took very little rest. Trained at 5am solo so I could make sure I got to train today. Work has been very busy an my ability to get away to train is limited or gone. I can always make Squat day on Friday and Bench on Sunday, so my plan is to hot 1-2 days a week early early so I can get all my training in without sacrificing family time. I feel much better when I can train consistently, so...not optimal but I will kick some ass and see how it goes.
Good job! Glad you got in there this morning...sucks about your work schedule, but you're gonna make good stuff happen anyway!
ME SQUAT
SSB Box Squat:
Barxabunch
155x5
245x5
295x5
335x5
385x2 - back twinged here a bit so stopped at 2 instead of hitting my 5
Seated SSB GMs:
40 reps non stop
Leg Press:
Max Reps, rest 15sec then max reps again:
30reps then 15 is what I hit
KB SLDL:
3 sets of 15, 15, 10
Superset:
A) 1min sled drag forwards
B) 1min GHRs
Abs:
1 big set, can't remember how many reps
Solid session. Felt really good today, aside from the back twinge when squatting.
Good job! Glad you got in there this morning...sucks about your work schedule, but you're gonna make good stuff happen anyway!
Thanks Ang, gotta figure out a way!
ME BENCH
Bench:
Barx50
135x10
185x5
225x3
275x3
315x3
3-board
365x1
405x1
455x1
475xmiss
Incline DB:
3 sets of 15, 15, 10
Pull-ups:
3 sets of 10
Lat Pulldowns:
3 sets of 10
Pushdowns:
A ton
Side Laterals:
50 reps
Ok session. Felt tired today.
SQUAT
SSB Box Squat:
Barx10x2sets
155x5
245x3
295x3
335x3
385x2
425x2
475xmiss - low back just let go
Deadlift:
Double over hand
135x5
225x3
315x1
405x1
495x1
545xmiss - low back let go again
Leg Press:
4 sets of 20
Getting pissed with my back...
BENCH
Reverse Gray Band:
Barx20
135x10
225x5
Add reverse band
315x3
365x3
405x3
455x3
475x1
495x1
Incline DB Bench:
3 sets of 10
Flat DB Bench:
1 set of 20
Straight Bar Pushdownz:
3 sets of 20 (4 partials and then a full 5th rep)
Single Arm Band Pushdowns:
3 sets of 12 each
Reverse Grip Pushdowns:
3 sets of 10
Band Flies:
2 sets of 20
Good session. Basically chest an tri's and it felt great.
Training (Upper and Lower)
Bench:
Barx20
135x10
185x10
225x8
275x8
Cambered Bar Box Squat:
Barx10
175x5
265x5
315x5
355x10
Done. Feel like crap today. Got a cold, been traveling for work. Just drained. Got a little bit of work in and called it a day.
Also did Leg Press, band face pulls, band Pushdowns
I am going to count this week as a deload.
Poor Will. :( sorry you're feeling crappy. At least you weren't feeling good and still suck anyway like I did today!
ME BENCH
Warmups
Bench:
Barx20
135x6
225x3
275x2
315x2
365x1
405x1
Add shirt
3-board
455x2
495x1
545x1
605x1
645x1 - PR
Lat Pulldowns:
4 sets of 10
Awesome day. Haven't done much shirt work since Feb, but hit an all time 3-board PR. Not bad for not handling any weight for a while. Feeling good...
Monday I did some upper assistance and back work in the hotel gym
Today:
LOWER:
SSB Box Squat:
Barx10
155x6
245x3
335x3
385x3
425x3
475x1
Leg Press:
4 sets of 15
Training will pick back up soon. Just gotta get work and life to settle down a bit. Looking at meet plans in late winter probably.
Glad to see you getting your head back into it! It's super motivating. And thanks for all your help (as always)!
Glad to see you getting your head back into it! It's super motivating. And thanks for all your help (as always)!
Thanks Ang. Workin on it. You're gonna have a killer meet!
BENCH
Warmup
CG Bench:
Barx20
135x10
225x3
275x2
315x2
2-board
365x2
405x1
435x1
455x1
CS Rows:
4 sets of 10 (2 different grips)
Lat Pulldowns:
3 sets of 12
Side Laterals:
50 reps
Preacher Curls:
2 sets of 20
Solid day. Got a meet picked out, game on.
DE LOWER
Box Squats:
Barx10x2sets
Add Heavy Bands (somewhere around 200-225 I think in tension)
Barx5
155x2
205x2
245x2x6sets (30sec rest between sets)
Sumo Speed Pulls:
Up to 315x1x8sets (20sec rest between sets)
Abs:
4 sets of 10
GHR Back Raise:
3 sets of 10
Good session. Had to train solo quickly today at lunch. Only had a 45min window.
DE UPPER
Warmups
Speed Bench:
Barx50
135x5
Add doubled minis
9 sets of 3
CS Rows:
3 sets of 10
Lat Pulldowns:
3 sets of 12
Band Pushdowns:
4 sets of 25
Side Laterals:
3 sets of 12
Face Pulls:
2 sets of 12
ME LOWER
Squats:
Barxabunch
155x5x2sets
245x2
295x1
Briefs
335x1
385x1
425x1
475x1
515x1
565x1
Add suit
605x1
605x1 much better set
GHRs:
3 sets of 10
Abs:
4 sets of 25
Good session, had a lot of issues with the suit straps, ha straps down on the second set and it was fast, just gotta get used to the straps and gear again. Not a bad starting point.
ME BENCH
Warmups
CG Bench:
Barx30
135x10
225x4
275x1
315x1
365x1
405x1
425x1
440x1 - CG PR
460xmiss - had this, but touched too low. Mental mistake...
405x3
CS Rows, Low Handle:
3 sets of 10
Band Pushdowns:
4 sets of 25
Side Laterals:
2 sets of 15
Preacher Curls:
2 sets of 10
Was going to deload today but felt pretty good so I worked up. 440 was smoke, so jumped to 460 for an all time raw PR and just missed it, touched way too low and just couldn't get it back.
DE SQ/DL
Cambered Bar Box Squats:
barx10x2sets
175x5x2sets
add 165lbs of band tension
175x2
265x2x8sets (around 30sec rest between sets)
Speed Pulls:
335x1x8sets
Reverse Hypers:
3 sets of 10
Abs:
3 sets of 15
Bodyweight is back up to 273ish. Trying to get up to around 280 in the next couple weeks.
Got done in under an hour, had to rush out and get to a lunch meeting. Nothing like showing up to a white collar lunch meeting sweating from training in a gym with no A/C...in Alabama...in August...
DE BENCH
Bench:
Barx30
135x10x2sets
225x3x9sets
Incline DB Bench:
2 sets of 10
Lat Pulldowns:
3 sets of 10
Straight Bar Pushdowns:
3 sets of 12
Lat Rows:
3 sets of 12
Side Laterals:
30 reps
DELOAD SQUAT
GHR Back Raise:
5 sets of 12
Leg Press:
4 sets of 12
Abs:
5 sets of 25
Picked up the gym. We got some new weight trees so I spent most of my time picking up the gym. Deload today, didn't want to loa my spine at all today. Just got some blood flowing. Angie is competing tomorrow so we are headed up to handle her.
ME BENCH
Warmups
Bench:
Barx30
135x10
225x3
275x1
315x1
365x1
405x1
Add shirt
3-board:
455x2
2-board:
495x1
545x1
585x1
Lat Pulldowns:
3 sets of 10
Band Pushdowns:
3 sets of 25
Lat Straight Pulls:
3 sets of 10
Solid day. 585 was solid, just decided to shut it down there.
DE BENCH
Warmups
Speed Bench against dbl mini bands:
Warmup
9 sets of 3, 20sec between sets
DB Bench:
3 sets of 10 with the 110's
CS Rows, low handle:
3 sets of 10
Lat Pulldowns:
3 sets of 10
Band Pushdowns:
100 reps
Side Laterals:
20 reps
DBCurls:
3 sets of 10
Hot in the gym, stayed right at 10 degrees the whole time.
ME SQUAT
Warm ups
Squat:
Barxabunch
155x5x2sets
245x3
295x1
335x1
385x1
425x1
475x1
515x1
565x1
GHR Back Raise:
3 sets of 15
Leg Press:
3 sets of 20
Solid day, 565 was solid. I want to hit 600 in the next few weeks.
DE LOWER
Deadlift:
135x10x2sets
225x3
315x3
405x1
495x1
545x1
565x1
585x1
Superset:
1. GHRs: 2 sets of 10
2. GHR Back Raise: 2 sets of 10
CS Rows:
2 sets of 16 (8 reps low, 7 reps high)
Lat Pull Rows:
2 sets of 10
Solid day for me. 585 raw is the heaviest raw Deadlift I have hit since December 2011 due to my low back issues (pulled 600 raw then), so this is really good news for my pull. It was a tough pull, but solid. I was supposed to do speed lower today but said screw it when I felt good warming up and worked up. Glad I did, good for my confidence level.
DE BENCH
Incline DB Bench:
4 sets of 30, 10, 10, 10
Side Laterals:
3 sets of 10
Band Pushdowns:
4 sets of 25
Face Pulls:
3 sets of 12
Grenade Triceps:
3 sets of 8
3 different variations of curls for 3 sets of 10
Took 25mins. In and out.
ME SQUAT
Squats:
Barx5x5sets
155x5x2sets
265x2
Add reverse light bands
355x1
465x1
555x1
Add briefs
605x1
645x1x2sets - just felt very off, shut it down
My back is evidently still fried from pulling Tuesday. Today I couldn't make my body I rack evenly, I was Unracking and shifting everything to the left. Not good, so I just decided to shit it down. The good news is that nothin hurt, I just physically couldn't make my body do what I wanted to. Live to fight another day I guess.
ME BENCH
Warmups
Floor Press:
Barx20
135x10
225x5
275x3
315x2
365x1
405x1
435x1
455x1 - solid PR, left a bit in the tank too
DB BENCH
100'sx20
Lat Saw:
2 sets of 15
Band Pullaparts:
75 reps
Straight Bar Pushdowns:
3 sets of 15
Band Pushdowns:
4 sets of 20
Face Pulls:
1 sets of 20
Very solid day. 455 floor press was nice and smooth, bench is up, good sign, haha.
SQUAT
Cambered Bar Box Squat:
barx10x2sets
175x5
265x5
355x3
405x3
445x1
Leg Press:
Rest Pause Set of 35, 20, 15, 8
SLDL:
2 sets of 20, slow and controled
Incredibly busy at work as this is our Fiscal Year End. My goal getting through September is to have an Upper and Lower body training day per week, so train 2 days per week for the next couple weeks. Then, crank it back up again and get ready for the meet. Felt pretty good today, but no spotters and the awkwardness of the Cambered Bar, decided not to try to work up. The 445 was easy and solid, but had to move on to get some more work in before coming back to work.
ME SQ/DL
Reverse Band Deadlift (took off 130 at the bottom and the bands were off the bar at lockout):
225x3x2sets
315x3
405x3
495x1
545x1
585x1
635x1
655x1 - big raw PR
DB Rows:
3 sets of 10
CS Rows:
2 sets of 10
Lat Pulldowns:
3 sets of 10
Face Pulls:
3 sets of 10
Really good day. Kind of a spur of the moment training day with Daniel. Worked up to a heavy pull. Felt solid.
http://youtu.be/dKcdcusMjMA
ME BENCH
CG Bench:
Barx10
135x5
225x3
275x3
315x1
365x1
405x1
435x1
460x1
475x1 - 20lbs raw PR
Straight Bar Pushdown:
3 sets of 15
Side Laterals:
3 sets of 20, 15, 15
Band Pushdowns:
4 sets of 25
Curls:
Various curls for 40 reps
DB Bench:
30 reps
Awesome day benching for me. 475 raw and I barely missed 485, I mean just barely. Closing in on 500 raw.
Firefist
09-22-13, 3:37 pm
Looking seriously strong in here IRBS. Lots of PR's happening, and it don't look like theyre stopping any time soon.
Looking seriously strong in here IRBS. Lots of PR's happening, and it don't look like theyre stopping any time soon.
Thanks man, just gotta stay relatively healthy until the meet
Bench PR Vid
http://youtu.be/h826sjEobxo
BigChrisF
09-22-13, 9:28 pm
Getting close to that 500.
DE BENCH
Very CG Bench:
135x10
185x10
225x10
275x10
Pushdowns:
3 sets of 25
Side Laterals:
3 sets of 10
CS Rows, Low Handle:
2 sets of 20
Done. Out in about 30mins. Solid session.
ME LOWER
SSB Box Squats:
Barx10
155x5
245x5
335x3
385x2
425x2
245x10
Leg Press:
2 sets of 20
Abs:
2 sets of 20
Had to get back to work. Got 3 more days of slammed at work then I will be able to focus on the meet.
ME BENCH
2-board Bench:
Barx30
135x10
225x3
275x2
315x2
365x2
405x2
435x2
455x2
CS Rows:
4 sets of 10
Band Pushdowns:
4 sets of 25
Side Laterals:
1 set of 20
Straight Bar Pushdowns:
3 sets
EZ Curls:
2 sets
Done, back to the office. Almost done with the push at work. Felt strong today. Deload next week.
ME SQUAT
Raw Squats:
145x5x2sets
235x3
325x1
415x1
465x1
505x1
555x1
600xmiss - tore my tricep pretty badly while straining to come up. Would've been a 25lbs raw PR, but once the tricep started ripping I lost my tightness...
Stopped there and went up to the hospital where my wife works to have a doc look at it. Bottom line, it's torn pretty well. Swollen up and hurting now. Sucks, I was having such a good cycle...
Stopped there and went up to the hospital where my wife works to have a doc look at it. Bottom line, it's torn pretty well. Swollen up and hurting now. Sucks, I was having such a good cycle...
So sorry you're hurt! You'll recover and come back even stronger!!
Thanks Ang :)
So, I haven't trained since I tore the tricep. Just decided to rest and stay out of the gym. Kind of struggling with motivation and next steps. Goin to get back in the gym Sunday as figure out training and a path forward.
TRAINING
Deadlift:
135x8x2sets
235x5
315x3x3sets
Sled Drags:
5 plates, 3 trips down and back
Side and Front Laterals:
2 sets of 15 each
First session back since tearing the tricep. It's bruised up and I still have the ball of muscle at my elbow. The Deadlifts really pulled on it so I used straps. Basically I am going to be pretty limited in what I can do until I et the tricep healed up.
BACK
Deadlifts:
135x8x2sets
225x5
315x5x3sets
Lat Pulldowns:
4 sets of 12
CS Rows:
3 sets of 10
Band Pullaparts:
a bunch of reps
I am really lost with training right now. Being so limited really sucks. Not much motivation other than I dont want to suck, haha.
UPPER (rehab work)
DB Bench:
20'sx20
30'sx20x3sets
Single Arm Band Pushdowns:
100 reps
CS Rows:
3 sets of 10
Face Pulls:
5 sets of 10
Close Pulldowns:
3 sets of 10
Rehabbing blows and is boring. Tip for you young guys: don't tear a muscle...it sucks.
Rehabbing blows and is boring. Tip for you young guys: don't tear a muscle...it sucks.
We old guys probably shouldn't tear a muscle either! ;)
Maccabee
10-27-13, 11:14 pm
Sorry to hear about the tricep. Hope you heal up well. This is what separates the men from the boys. Always easy to train when everything is going well. The comebacks are always the most inspirational stories. Good Luck! Strength and Honor!
Damn man, sucks about the tricep. I hope your recovery goes well. I have to say though, a torn tricep happening during a squat sounds pretty rare. It's almost like you hit the bad luck powerball there!
We old guys probably shouldn't tear a muscle either! ;)
lol this I true
Sorry to hear about the tricep. Hope you heal up well. This is what separates the men from the boys. Always easy to train when everything is going well. The comebacks are always the most inspirational stories. Good Luck! Strength and Honor!
Thanks man. Yeah, it blows an will likely take a while to rehab...
Damn man, sucks about the tricep. I hope your recovery goes well. I have to say though, a torn tricep happening during a squat sounds pretty rare. It's almost like you hit the bad luck powerball there!
Ha, yes, tearing a tricep while squatting was a bit odd, I just think it was evidently already in trouble and I must've just gotten it in a bad position on the squat and when I strained it let loose. Definitely sucks because I was looking to total around 1700 raw at the meet, which after all the injuries over the past couple years would've been huge for me.
Well, after training and doing some rehab work Sunday my elbow has been killing me. Evidently 20 and 30lbs dumbbells are too heavy, lol. I haven't had time to train this week much due to work. I am going to have to figure something out though because I'm starting to feel terrible with not training much at all. Need to clean my diet up an get my butt in shape since I can't be strong lol.
If I'm being completely honest, this injury has really demotivated me. Over the last 2-3 years I've ruptured disks in my low back, tore my left boulder to pieces, dealt with knee trouble, and have now torn my right tricep (and not one of these BS tears that are actually a strain...torn like really f'd up and deformed). I will probably completely change my training focus. I don't know where I will go with training, but, for now I am retired from competitive Powerlfting. I'll figure something out because I will always always train, but my days on the platform are over. I always said that if I was ever to that point where my only hope was to limp through a meet and not really have much shot at all time PRs I would do something else. Looking back over the last 2-3 years, I have fought very hard to get back to what I consider a competitive Powerlifter at the amateur level. Unfortunately my body has made the decision for me at this point, but mentally I know it's time to figure out the next evolution of my training career.
I'm not dead yet, but I am ready to have fun again with training...
Good luck with whatever you decide to do. I think your decision is definitely an understandable one at your current point. It was awesome following you as a competitive lifter, I started learning from you on this forum back in 2008 or so and you were one of the members here that got me into powerlifting! Thanks for all the help you gave me back when I was just some dumb 17 year old kid.
Warmups:
100 jump ropes
No Belt Deadlift:
135x10
225x5
7 rounds:
Deadlift: 315x5
20 jump ropes
Heavy Abs:
4 sets of 10
Sold session. Going to see the surgeon on Tuesday, hopefully no surgery on the horizon. That would not be optimal, lol, I need to kill Bambi's mom and dad right now...
Gonna get my ass in shape.
Good luck at the surgeon...hope you guys can work out a path to a great recovery! And I like the "get my ass in shape" goal--totally going to join you on that after the meet.
Maccabee
11-06-13, 9:22 pm
What did the doc say?
DEADLIFT
Deadlifts:
135x10x2sets
225x5
315x3
405x3
455x1
495x1
545x3
Lat Pulldowns:
3 sets of 15
CS Rows:
3 sets of 10
545x3 was solid. Have a Dr appt in the morning to review my MRI results.
TRICEP UPDATE
Saw the doc this morning to review my MRI results. I have a moderate thickness tear (not full detachment but pretty close to it). This is what we thought but now confirmed via MRI. The good news is no surgery. The bad news is that it will take several months to heal.
The GOOD news is that it will ONLY take several months to heal.
I fixed your post for ya.
TRAINING
DB Bench:
25'sx20x3sets
30'sx20x3sets
40'sx20x3sets
55'sx20x3sets
Deadlift (double overhand grip):
135x5
225x3
315x3
405x1
455x1
495x1
Side Laterals:
100reps
CS Rows:
3 sets of 10
BB Front Raise:
2 sets of 12
Rehabbing the tricep, felt pretty good today. I'll know how it went tomorrow based on how the elbow feels.
CHEST/BACK
DB Bench:
25'sx20x2sets
35'sx20x2sets
55'sx20x2sets
Machine Press:
4 sets of 10
Peck deck:
3 sets of 12
Incline Smith Machine:
4 sets of 10
CS Rows:
3 sets of 10
Machine Rows:
3 sets of 10
Cable Rows:
3 sets of 10
Lat Pulldowns:
2 sets of 8
Done. Fun training session. Took about 45mins.
TRAINING
DB Bench:
20'sx20
30'sx20
40'sx20
50'sx20
65'sx20
85'sx10x3sets
Incline BB Bench:
3 sets of 10 @ 135
Side/Front Laterals:
3 sets of 12 each
Face Pulls:
3 sets of 12
Yawn.
UPPER
Bench:
135x10
225x2
275x2
335x1
385x1 - post tricep tear PR
DB Bench:
3 sets of 10
Lat Pulldown:
3 sets of 10
CS Row:
2 sets of 10
Side/Front Raise:
3 sets of 10 each
DB Hammer Curl:
3 sets of 10
Band Pushdowns:
100 reps
Band Pullaparts:
100 reps
Solid day for me. The 385 was easy and solid. First time benching in 8 weeks or so since tearing the tricep.
You looked strong today! Good job!!
LOWER
SSB Box Squats:
Warmups
4 sets of 6
Rack Pulls:
225x5
315x5
405x2
495x2
585x2
495x5
Leg Press:
3 sets of 10
CS Rows:
3 sets of 10
Lat Rows:
3 sets of 10
You looked strong today! Good job!!
Thanks Ang...slowly...lol
TRAINING
Raw Bench:
135x10x2sets
225x5
275x5
315x5
365x1
405x1 - solid, post tricep tear PR
Deadlift - double overhand (not hook grip, just regular double overhand):
135x5x2sets
235x5
315x3
365x2
405x2
455x1
495x1
515x1 - PR for double overhand grip
Side/front laterals:
3 sets of 10 each
Curls:
3 sets of 10
Solid day, more progress on bench. Fun day in the gym as well, so huge squatting at DSBB wth big Tory going over a grand and Glen hitting around 700.
BigChrisF
12-15-13, 11:29 pm
Looks like the triceps is coming right along. Good work.
TRAINING
SSB Box Squats:
Barx15x2sets
155x5x2sets
245x5
295x5
335x3
Deadlift:
135x10x2sets
225x5
315x1
405x1
Lat Pulldowns:
3 sets of 12, 10, 10
CS Rows:
3 sets of 10
Straight Bar Pushdowns:
3 sets of 15
DB Curls:
3 sets of 10
Side Laterals:
1 set of 50
Training 1 day per week sucks...
Malloy1344
12-24-13, 11:36 am
Well, it's been a while. Not sure how many of the origional crew of Forvm folks are still here. I was here in the beginning and for many years. Backed away from the online stuff for a while. I've been married for 7 years and a 3.5 year old daughter now, successful career, own a gym (Deep South Barbell), and am just living life.
On the training front, as a few of you know I have struggled with injuries. I totaled Elite back in 2010 for the first time at 275, hit it again in 2011 and have been in various states of injured ever since. I competed for the first time in over a year last summer after rehabbing for a year and a half and totaled a fairly disappointing 1835. I competed again in Feb and totaled 1875. It's progress. But the years have started halting the amount of heavy work I can get away with with the current state of my lower back. My best lifts are 760 Squat, 560 Bench, 640 Deadlift and a 1950 Total in the 275 Wight Class (Equipped). My best raw gym lifts are a 600 Squat, 455 Bench, and 625 Deadlift.
I am currently dieting. I started my diet around 265 or so 3 weeks ago and after the first 3 weeks am sitting in the mid to upper 240's. I am using a modified Keto diet, along the lines of CarbNite. I am working to diet down for the summer and then will hopefully compete again in the late fall or early winter.
I am currently following the Cube method for training, which is just a more drawn out conjugate method. It has worked well for our gym over the past several months. I have hit my best raw numbers ever using it. Since I have begun dieting I have pretty much split it up into more of a budybuilding split after the first movement.
So anyway, I will try to keep a log going here. Happy to answer any questions anyone might have. I will post up a few of my more recent training session to start off.
Good to see you back as well old friend!
ARMS
CG Bench:
6 sets of 10
EZCurls:
3 setsof10
Reverse Grip Pushdowns:
3 sets of 10
Hammer Curls:
3 sets of 10
Straight Bar Pushdowns:
3 sets of 10
Reverse Grip Curls:
3 sets
Aww man, too bad I missed arms day! All those curls, looks like fun!!
UPPER
Bench:
135x10x2sets
225x8
225x8
275x8
315x8
DB Bench:
3 sets of 10
Face Pulls:
3 sets of 12
Side/Front Lateral:
3 sets of 12 each
TRAINING
Warmups:
Latpull downs
Squats
Every Minute on the Minute for 10mins:
3 Power Cleans
2 Front Squats
1 Jerk
DB Curls:
3 sets of 10
pushdowns:
3 sets of 10
UPPER
Bench:
135x10x2sets
225x3
275x3
315x1
365x1
405x1
425x1
225x20 - CG
Pull-ups:
40 reps
CS Rows:
3 sets of 20, 15, 10
Side Laterals:
30'sx20, 15
DB Curls:
2 sets of 10
Preacher Curls:
1 sets of 20
Solid day.
LOWER
LEG Press:
5 sets of 15
Dead lift:
5 sets of 5
GHRs:
4 sets of 10
Had planned to lift a little heavier today but my low back was just in bad shape so got some work in and called it. Ready to get back to training hard.
UPPER
Bench:
135x10x2sets
225x5x2sets
275x5x2sets
315x5x2sets
Incline DB Bench:
3 sets of 10
Wenning Pushdowns:
A ton
DB flies:
3 sets of 10
Band Pushdowns:
3 sets of 15
BENCH
Bench:
Barx50
135x10
225x4
275x2
315x2
365x1
405x1
425x1
440x1 - post tricep tear PR
225x32 - rep PR
Face Pulls:
3 sets of 10
Lat Pulldowns:
3 sets of 10
Tri Pushdowns:
4 sets of 12
CS Rows:
2 sets of 20
Solid day. 440 was solid, had about 5-10 in the tank. Bench feeling strong again after tearing the tricep back in Oct.
UPPER
Log Clean and Press:
Logx10
140x5
140x5
180x5
200x5
DB Military Press:
3 sets of 15
Band Pullaparts:
100 reps
Side Laterals:
50 reps
Solid shoulder session.
BENCH
Floor Press:
135x12
225x5
275x3
315x2
365x2
385x1
405x2
425x1
CG Bench:
225x15
225x12
225x10
Lat Pulldowns:
1 set of 20
Lat Rows:
3 sets of 20
LOWER
Box Squats (speed, minim rest):
Barx10x3sets
155x5x3sets
245x2
245x2
245x2
245x2
245x2
245x2
245x2
295x2
335x2
355x2
Deadlift (speed):
135x5
225x5
315x1x8sets (minimal rest)
GHR:
3 sets of 10
Spud Abs:
3 sets of 10
Good session. First lower session in a few weeks. I'm gonna be sore...
BENCH
Bench:
Barx50
135x10
225x5x2sets
275x5x2sets
315x5x2sets
Side Laterals:
3 sets of 20
Band Pushdowns:
100 reps
Lat Pulldowns:
3 sets of 12
Empty Bar Bench (various grips):
1 set of 100 reps
Well, I have decided to make one last push for a meet now that I am "healthy-ish". Meet will probably be SPF Nationals in Manchester in July if I can get Jesse to let me lift at that meet since I havent qualified (but I didnt see a qualification requirement on the website). So we will see. As of right now, I am going to try to do it equipped. I have a lot to do over the next several weeks to get ready to train for the meet, and I will put together my plan of attack for training. Still juggling injuries, but who cares, lets see how this goes.
And I plan to compete as a 308 and get my bodyweight up to somewhere around 290 hopefully. I will just have to see how that goes, eating that much is a chore haha.
Well, I have decided to make one last push for a meet now that I am "healthy-ish". Meet will probably be SPF Nationals in Manchester in July if I can get Jesse to let me lift at that meet since I havent qualified (but I didnt see a qualification requirement on the website). So we will see. As of right now, I am going to try to do it equipped. I have a lot to do over the next several weeks to get ready to train for the meet, and I will put together my plan of attack for training. Still juggling injuries, but who cares, lets see how this goes.
And I plan to compete as a 308 and get my bodyweight up to somewhere around 290 hopefully. I will just have to see how that goes, eating that much is a chore haha.
Will!! This makes me smile for many reasons. So glad to see you're gonna compete again! And Jesse posted in one of his announcements that no qualifiers are necessary.
I'm looking forward to seeing how you're going to approach training, and I really can't wait to see you at 290 lbs!
BENCH
Bench:
135x10
225x5
275x1
315x1
365x1
405x1
425x1
445x1
315x15
225x10
Side Laterals:
4 sets of 12
Pushdowns:
3 sets of 15
Will!! This makes me smile for many reasons. So glad to see you're gonna compete again! And Jesse posted in one of his announcements that no qualifiers are necessary.
I'm looking forward to seeing how you're going to approach training, and I really can't wait to see you at 290 lbs!
lol
Well we will see, maybe instead of squatting heavy I'll just diet down and get jacked... :)
BACK/BI's
Deadlift:
Up to 5 work sets of 3
Lat Pulldowns:
3 sets of 15
CS Row:
3 sets of 8
Low Rows:
3 sets of 12
EZ Curls:
3 sets of 8
Hammer Curls:
3 sets of 8
Reverse Grip Curls:
3 sets of 8
High Rows:
3 sets of 10
Good session
LEGS
Box squats:
Barx10
155x10x2sets
245x5
295x3
335x3
385x1
425x1
Leg Press:
6 sets of 15
Band Leg Curls:
3 sets of 8 each leg
Leg extensions:
5 sets of 15
UPPER
Floor Press:
135x12
225x5
275x5
315x3
365x3
405x1
DB Bench:
3 sets of 15, 12, 10
Side Laterals:
3 sets of 15, 12, 10
Standing Military Press:
3 sets of 10
DB Flys:
3 sets of 8
ARMS
CG Bench:
6 sets of 10 with 225
DB Curls:
3 sets of 10
Push downs:
3 sets of 10
EZ Curls:
3 sets of 10
Wenning Pushdowns:
3 sets
From a couple days ago:
LEGS
Leg Press:
10 sets of 10-15 reps
2 down sets of 25 reps
Band Leg Curls:
6 sets of 25 reps
Band Abduction:
6 sets of 10 reps
Also did some calves
Big Wides
04-01-14, 2:02 pm
From the looks of things, the tricep healed up nicely
From the looks of things, the tricep healed up nicely
Thanks dude. One day at a time.
UPPER
Bench:
135x10x2sets
225x6
275x5
315x5x3sets
365x7
225x10
225x10
Standing Swiss Bar Press:
3 sets of 9
Side Laterals:
3 sets of 10
Front Raise:
2 sets of 15
Band Pullaparts:
2 sets of 50
Thurs:
BACK
Rack Pulls:
Up to 315 for 6 sets of 10
Lat Pulldowns:
4 sets of 10
CS Rows:
3 sets of 10
Mid Rows:
3 sets of 15
Face Pulls:
2 sets of 25
Friday
ARMs:
CG Bench:
Up to 225x10x5sets
BB Curls:
4 sets of 10
Wenning Pushdowns:
4 sets
DB Hammer Curls:
4 sets of 10
Preacher EZ Curls:
3 sets of 10
Overhead Extensions:
3 sets of 15
Band Pushdowns:
3 sets of 30
EZ Curls:
3 sets of 10
UPPER
Bench ("wide" grip):
Barx30
135x10
225x10
275x8
315x8
365x8
405x2
225x10
DB Bench:
3 sets of 10
Side Laterals:
3 sets of 10
Band Pullaparts:
100 reps
Face Pulls:
6 sets of 12
Used a "wide" grip with pinky on the rings today. My regular grip is typically a thumb from the smooth. Felt solid.
Friday:
BACK
Dead lift:
Up to an easy single at 495
Lat Pulldowns:
4 sets of 12
CS Rows:
3 sets of 10
....can't remember what else I did....
Sat
LOWER
SSB Box Squats:
Barx10
155x10
245x8
335x5x4sets
335x8
Leg Press:
3 sets of 20
Band Leg Curls:
30 reps each leg
Abs:
60 reps
UPPER
Bench:
Barx50
135x10x2sets
225x5x2sets
275x5x2sets
315x5x2sets
DB Bench:
90's for 3 sets of 10, very slow and controlled
Incline DB Fly:
3 sets of 10
Side Laterals:
4 sets of 15
Front Lateral:
4 sets of 12
Deadlift:
Up to 5 sets of 4
Lat Pulldowns:
4 sets of 10
CS Rows:
3 sets of 8
High Rows:
3 sets of 10
Side Laterals:
4 sets of 15
Band Pullaparts:
4 sets of 15
Face Pulls:
3 sets of 12
BENCH
Bench:
Barx50
135x10x2sets
225x5
275x5
315x5
345x8
Pull-ups:
40 reps, various grips
Face Pulls:
3 sets of 15
Going to start using the 531 program to try to add some structure to my training. I've done well with it in the past, Wendler has some great ideas with it, it's very straight forward, and quick.
G Diesel
04-21-14, 1:58 pm
Good looking sessions my brother. Impressive work as always.
Peace, G
Thanks G, just plugging along
DEADLIFT
Deadlift:
135x10x2sets
225x5
325x5
375x5
425x5
Lat Rows:
4 sets of 10
High Row:
4 sets of 12
BENCH
Bench:
Barx50
135x10
225x5
275x3
315x3
365x3
All paused for here on up:
405x1
425x1
445x1
455x1
Face Pulls:
4 sets of 10
Push downs:
4 sets of 10
Side and front laterals:
3 sets of 10 each
455 is a raw paused all time PR. Felt very solid.
BENCH
455 is a raw paused all time PR. Felt very solid.
Yay for your PR!! Awesome comeback from injury!!
Yay for your PR!! Awesome comeback from injury!!
Thanks Ang! Had a good day. At this point I'll take any PR I can get haha
BENCH
Bench:
Barx50
135x10
225x5
275x5
315x3
385x5 - all reps paused
Military Press:
Barx10
95x10
115x5
135x5x3sets
Lat Pulldowns:
3 sets of 12
Side/Front laterals:
3 sets of 10 each
Face Pulls:
3 sets of 12
After a week of no lifting due to work, felt pretty good today.
Next time, tell your boss you can't go because you need to lift! :) I hope your travel schedule tapers down soon, I know its tough being away so frequently.
LOL
Bench:
Barx50
135x10
225x5
275x5
315x5
365x5
405x2 paused
Pull-ups:
3 sets of 10
Face Pulls:
50 reps
LOWER
SSB Box Squat:
Up to 405x3
335x3x3sets
205x30reps
Box Jumps:
30 reps
Straight Leg Raise:
30 reps
Prowler Sprints:
3 round trips
Done in about 45mins, this kicked my tail. Felt good.
UPPER
Military Press:
Up to 185x5
135x20
Side and Front Laterals:
40 reps each
CS Rows:
2 sets of 20
Face Pulls:
4 sets of 15
Quick session.
Not that anyone is following along with my log, lol, but I haven't trained since Friday. Was on vacation last week with the family. I finished a Master's degree in April and am going through the selection process for an MBA program now to begin in the fall. Between work and family time, haven't been able to train in any way that would be impressive, but even training 1-2 days per week I have pretty much maintained a solid raw base, which is all I can really hope for right now.
It's funny, I've been in this sport for 10 years competing. I've totaled Elite a few times, dealt with numerous injuries (actual injuries, not a tweak that some many people talk about like it's some big deal), have met goals and fallen short of goals. You know what? I am perfectly ok with it. As I have gotten older and progressed professionally, it's funny how perspective shifts. My new powerlifting is building Multi million dollar programs, leading teams of professionals, investing in myself through education and professional growth, and focusing on family and being a good husband and father. When I can, I train, when I can't I don't. And you know what? That's perfectly fine.
Only issue is stress relief, haha, lifting provides an outlet for stress that is not matched by anything else I have found...
BENCH
Bench:
135x10
225x5
275x5x5sets
315x5x2sets
Lat Pulldowns:
4 sets of 10
Face Pulls:
4 sets of 15
Band Pullaparts:
50reps
BENCH
Bench:
135x10
225x10
275x5
315x5
365x3
405x1 paused
Lay Pulldowns and Side Laterals and I was done
Yawn....
UPPER
Bench:
135x10
225x10
275x5
315x5
335x5
365x5
225x12
Incline DB Press:
3 sets of 12
Side Laterals:
3 sets of 15
Band Pullaparts:
50 reps
BB Curls and Pushdows to finish
Had a pretty good session today. I am planning to start a diet and get my training in, somewhere, during my day. I have to get it in, if nothing else for stress relief. Lifting for competition is not even close to a priority for me but I do miss the stress outlet that lifting provides. I've just gotta figure out how to get it in, and I feel like it will likely be early in the morning unfortunately. We will see.
UPPER
Bench:
barx50
135x10
225x5
275x5
315x5
335x5
DB Incline:
3 sets of 10
Lat Pull Downs:
3 sets of 10
Side Laterals:
3 sets of 10
95 degrees in the gym. Hot!!
really solid benching here bro!
My tenant just moved out of my rental property this weekend so the last 2 days I have been busting my tail over there. Going to end up being mostly a remodel. Yesterday we worked outside, today inside tearing out a floor. My back is beyond shot... But I get to hop a plane tomorrow for work travel, yay.
Upper:
Bench:
135x10
225x5
275x3
315x3
365x1
405x1 - I can still bench 405 very easily, this is amazing to me because, as you can see from my log, I haven't trained much at all in the last few months.
225x10
Lat Pulldowns, Pushdowns, Face Pulls, Side laterals to finish.
It ain't much but at least I did something.
Pale Rider
06-30-14, 11:53 am
looking strong
UPPER
Bench:
Up to 335x5
CS Rows, Triceps, Rear delts
My right elbow and wrist was killing me today. I'm thinking it's related to the tricep tearing off last fall, lol.
Day 1 of "get my tail in gear"....I have cleaned up the diet and my body weight is in the 258-260 range, down about 15lbs. I have done this with my patented diet program Put Down the Fork Fatty, Version 1.0...
Going to start some real dieting for a couple months. Goal is to get down to around 240 and adjust from there. Training will be 2 days per week (1 upper, 1 lower) with an optional pump day. Will start doing conditioning/cardio 2-3 days per week. Basically just a et in better shape kind of deal. If I'm not competing (and I have absolutely ZERO plans to compete) I don't need to carry this bodyweight.
looking strong
Thanks! Hardly call this strong, just been going through the motions. Going to change that though.
Lowdown5
07-13-14, 9:23 pm
UPPER
Bench:
Up to 335x5
CS Rows, Triceps, Rear delts
My right elbow and wrist was killing me today. I'm thinking it's related to the tricep tearing off last fall, lol.
Day 1 of "get my tail in gear"....I have cleaned up the diet and my body weight is in the 258-260 range, down about 15lbs. I have done this with my patented diet program Put Down the Fork Fatty, Version 1.0...
Going to start some real dieting for a couple months. Goal is to get down to around 240 and adjust from there. Training will be 2 days per week (1 upper, 1 lower) with an optional pump day. Will start doing conditioning/cardio 2-3 days per week. Basically just a et in better shape kind of deal. If I'm not competing (and I have absolutely ZERO plans to compete) I don't need to carry this bodyweight.
Do you have a link to the "Put Down the Fork Fatty, Version 1.0" diet? I'd like more info about it.
I don't need to carry this bodyweight.
I guess you don't NEED to. Tiny, beardless Will is okay, but...
Seriously though, I'm rooting for you! Getting in shape is important for so many reasons, and not just for the obvious physical ones.
I'm glad you got to the gym today. And good job with all the progress you've made so far, with diet and rehabbing your injury. I bet it feels good to get back on track. Stick with it or I'll (insert some terrifying threat here). I might even come by and make my mad face at you.
Do you have a link to the "Put Down the Fork Fatty, Version 1.0" diet? I'd like more info about it.
lol, look for my ebook, due out soon!
I guess you don't NEED to. Tiny, beardless Will is okay, but...
Seriously though, I'm rooting for you! Getting in shape is important for so many reasons, and not just for the obvious physical ones.
I'm glad you got to the gym today. And good job with all the progress you've made so far, with diet and rehabbing your injury. I bet it feels good to get back on track. Stick with it or I'll (insert some terrifying threat here). I might even come by and make my mad face at you.
HA! eh, boring in the lifting department, but overall feel much better as bodyweight falls off.
DEADLIFT
Deadlift:
135x10x2sets
225x3x2sets
315x3
405x1
455x1
495x1
545x1
CS Rows:
3 sets of 10
Lat Pull Downs:
3 sets of 12
Face Pulls:
3 sets of 12
Not bad for not pulling in 4 months haha
Forgot to log this on Monday.
SHOULDERS/ARMS
Warmup
Machine Shoulder Press:
6 sets of 12
Palms Facing Press:
4 sets of 10
Side Laterals:
3 sets of 12
Shrugs:
4 sets of 12
Hammer Curls:
3 sets of 10
RG Pushdowns:
3 sets of 12
Preacher Curls:
3 sets of 10
Rope Pushdowns:
3 sets of 10
Everything was supper settled together sans the presses at the beginning. Done in 45mins.
COMBINED DAY
SSB Box Squat:
barx50 - several sets
155x8
245x3
295x3
335x3
335x3
335x3
Bench:
barx50
135x10
225x5
275x5
315x3
315x3
315x3
Then back to the investment property to work. After 4 weeks in a row of 12 hours a day every Sat and Sun we are finally done working on the house and have it ready for renters. Had a solid training session though. Actually squatted for the first time in about 2 months I think. A bit sore today, nice feeling. Bodyweight is still hovering right around 260. Going to continue to let it ease down. No massive weight cut or diet, just a lifestyle change and a gradual bodyweight reduction. I would like to settle in the 240's somewhere for now, which is a good goal for me by the October timeframe. Of course I could do it quicker, but when I stopped my weight would just shoot back up (I know this game, haha).
UPPER
Bench:
135x10
225x5
275x3
315x3
365x1
405x1
Add shirt, yes I put my shirt on today
3-board
455x2
495x2
545x2
585x1
Lat Pull Downs:
3 sets of 10
CS Rows:
3 sets of 10
Band Pushdowns:
100 reps
Band Facepulls:
2 sets
Put my shirt on for the first time in over a year, went pretty well.
CONDITIONING
100yd run
50 pushups
100yd run
40 squats
100yd run
30 pushups
100yd run
20 squats
100yd run
Where's your bodyweight now? You moving pretty fast on the sprints? Just curious.
CrimsonGhost
08-06-14, 12:17 pm
So much strength in here
Where's your bodyweight now? You moving pretty fast on the sprints? Just curious.
Im in the mid 250's right now, so I am down around 20lbs over the last couple months.
I guess I move pretty fast, ha. I just go as hard as I can, but with a longer duration try to save a little for the sprints at the end. The squats get my legs. I was actually a little sore from this little workout. Workout only took about 20mins including the warmups I did. I am training 2 days per week right now and conditioning about 3 days a week in some form. I dont always remember to log the conditioning stuff because it is lame, but neccessary.
So much strength in here
Thanks. Not really all that strong right now, but getting a little bit of work in.
Good work, Will! 20 lbs is no joke! I usually don't log conditioning either, unless its something that might impact my recovery or something particularly fun or new. Speaking of fun, you should come do the yoke and drag the sled with me on Friday.
BENCH
Bench:
Barx50
135x10
225x3
225x3
275x3
275x3
315x3
315x3
335x3
335x3
225x20
Lat Pulldowns:
3 sets of 10
CS Rows:
2 sets of 10
Side Laterals:
2 sets of 20
CrimsonGhost
08-10-14, 3:41 pm
I keep checking in for motivation. I remember reading stuff you've written some time back so it's awesome to see you're still going at it hard, even if you say it's "not that strong" (yea right)
LOWER
Deadlifts:
135x10x2sets
225x3x2sets
315x3x6sets
Hack Squats:
5 sets of 10
Face Pulls/High Rows:
6 sets
UPPER
Bench:
135x10
225x5
275x5
315x5
225x10x3sets
Incline DB Press:
3 sets of 15
Face Pulls:
4 sets of 15
Cable Rows:
3 sets of 10
Side Laterals:
3 sets of 10
BENCH
Rrraaaaaawwwwew Bench:
Barx50
135x10
225x5
225x3
275x3
315x1
365x1
385x1
405x1
425x1
225x20
DB Floor press:
3 sets of 10
Straight Bar Pushdowns:
3 sets of 10
Good session. 425 was solid, not super easy but solid. Not bad for the sporadic training I've been doing lately.
DEADLIFT/BACK
Deadlift:
135x10x2sets
225x5
315x3x5sets
Superset:
A) Hack squats: 3 sets of 10
B) Lat Pulldowns: 3 sets of 10
Superset:
A) CS Rows: 3 sets of 8
B) Face Pulls: 3 sets of 12
Done in 25mins. I'm in terrible training shape, this had me gassed. There is such a big difference in lifting shape and general conditioning. I've been running 3 days a week just fine, but lifting has me gassed. Just goes to show you stronger people are harder to kill...
UPPER
Bench:
135x10x2sets
225x10x3sets
Standing Military Press:
5 sets of 10
Hammer Curls:
4 sets of 10
Face Pulls:
4 sets of 10
BB Curls:
3 sets of 10
Band Pushdownz:
3 sets of 25
3 training sessions in one week, things getting crazy in here hahaha
UPPER (Heavy day)
Bench:
barx50
135x10x2sets
225x5
275x5
315x3
365x3
385x3
405x3
225x10
225x10
Incline DB Press:
2 sets of 15
Cable Rows:
3 sets of 12
Face Pulls:
2 sets of 15
Really felt good today benching. 405x3 raw is only a couple reps off of my best at 405. Just gotta continue to build my work capacity back, which just comes with time.
LOWER
Squats:
Barx10
155x8
245x3
305x3
335x1
Deadlift:
225x5
315x3
365x1
405x1x8sets 30seconds rest between sets
Hack Squats:
2 sets of 20
Pull-ups:
4 sets of 10 with various grips
Good session. Squats felt ok I guess, I haven't squatted with a straight bar in 6 plus months so I guess this was ok. They were all fast reps but had to relearn how to squat a bit haha. Deadlifts were all fast and solid.
UPPER
Standing Military:
5 work sets of 10 reps
Side Laterals:
4 sets of 10
Front Raise:
3 sets of 10
Band Pullaparts:
50 reps
DB Curls:
5 sets of 10
Push downs:
50 reps
EZ Curls:
2 sets
Catchup
So I actually trained, haha...
BENCH
Bench:
Barx50
135x10
225x10
275x8
315x5
225x12x3sets
DB Bench:
2 sets of 15
Band Pushdowns:
125 reps
Band Rear Delts:
100 reps
Next Day:
DEADLIFT/BACK
Deadlift:
135x10
225x8
315x5
365x5
405x5
455x1 - only reason I pulled it was because it was loaded, plan was to stop with a very light 405 for reps
Lat Pulldowns:
3 sets of 12
CS Rows:
3 sets of 20, slow and controlled
Straight Arm Pulldowns:
3 sets of 20
Lat Pull Rows:
2 sets of 12
First time training in over 2 weeks I think. Was over at school for a week and then had a 60+hr work week, so training wasn't a priority, ha, not that anything I am doing right now is much of anything, but I am staying very active, just not lifting heavy.
I'm sore as crap though just from this little bit...