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Chase "BIG COUNTRY" Browning
05-06-13, 12:54 pm
Iron Saints Gym is a small gym that was family built and is family operated. Iron Saints was built with bricks of camaraderie on a foundation of powerlifting. It serves as a vessel that brings together people of various skill levels and training methods to accomplish the common goal of becoming stronger. From a young woman who just crushed multiple American records in her very first meet to a seasoned veteran preparing for NASA Nationals in Vegas, I can promise you there will be a lot of blood, sweat, and PRs in this thread. Stay tuned and subscribe! Lots of thorough training logs and pics/vids to come!

SammySebok
05-07-13, 11:44 am
Hey Sammy Sebok here. I along with my brother in law Zach Howerton created Iron Saints gym. I began lifting/powerlifting as training for football. Someone was kind enough to help me and I've passed it along since. This is how Zach and I came to know each other and now we both pass along what we know and learn together. Hopefully we can be a help to someone here as well. Last night for Zach, Jordan Browning, Jamie Robinette, and myself was a max effort squat/DL day. We worked up to openers for upcoming meet/remax. Zach and I will be competing at NASA USA Nationals in single ply division and the rest of the crew will be training to remax at that time. Zach worked up to 545. He got this easily but his suit is still very new and has a ways to go. Jamie worked up to 225 for a easy double(170lb female with 6-7 months of training) big things to come for her next meet. Jordan worked up to 395 raw and then did a overload with 425. I won't discuss my numbers because I'm part of a national team at the meet in which the winners will be decided by overall team coefficient so everyone's keeping attempts quite. I worked up to my opener and then did my second and third attempts with reverse bands and then my opener one more time with just straight weight. After this we pulled some deadlift singles for meet/remax prep as well and called it a day. Everyone is right on course. Another member Ryan "Panda" McBrayer is doing a cube rotation right now and was on deadlift yesterday. He pulled 405x3 in sumo (his opposite stance) for a PR. Now that I'm active ill try to post details the same day and other members of the gym will become active as well.

Chase "BIG COUNTRY" Browning
05-07-13, 12:47 pm
Awesome Sammy. Look forward to training with you guys ASAP

JordanBrowning
05-08-13, 1:09 am
Hey, I'm Jordan and I train with these guys. I'll be doing the video compilations and such later on for this thread.

Deload week for us, so a pretty short workout tonight.

Speed Bench, double chains, alternating (close, mid, and wide) grips -
45x10
95x10
135x5
185x3x6 (main set)
205x1
245x1 (PR, previous best after speed sets with chains was 235)
Slingshot:
275x1 (previous PR with slingshot and double chains was 265)
305x1
(Raw max is 300, hopefully this speaks well for my remax in a few weeks)

MGS bar military press
80lbs chains x 10 x 4

Then decided to do close grip with the extreme fat gripz since the bar was sitting there..
135x19
135x14

That's it. I'll let everyone else post their workouts later. I'm done for the week, maybe do max effort bench Saturday just depending on what's going on.

Chase "BIG COUNTRY" Browning
05-08-13, 1:13 am
Hey, I'm Jordan and I train with these guys. I'll be doing the video compilations and such later on for this thread.

Deload week for us, so a pretty short workout tonight.

Speed Bench, double chains, alternating (close, mid, and wide) grips -
45x10
95x10
135x5
185x3x6 (main set)
205x1
245x1 (PR, previous best after speed sets with chains was 235)
Slingshot:
275x1 (previous PR with slingshot and double chains was 265)
305x1
(Raw max is 300, hopefully this speaks well for my remax in a few weeks)

MGS bar military press
80lbs chains x 10 x 4

Then decided to do close grip with the extreme fat gripz since the bar was sitting there..
135x19
135x14

That's it. I'll let everyone else post their workouts later. I'm done for the week, maybe do max effort bench Saturday just depending on what's going on.

I see three pies in your near future pal!

Chase "BIG COUNTRY" Browning
05-08-13, 4:51 am
http://forum.animalpak.com/showthread.php?40921-ChaseBrowning-s-Journey-to-The-Darkside-(Cube-Log)

Heres the link to my thread guys. Follow along over there.

Chase "BIG COUNTRY" Browning
05-08-13, 4:53 am
Also Jordan and I are going to attempt to come train Saturday evening after we get back from our roadtrip so try to wait for us. What's the latest you think you could train Sammy? I need to atleast get my 5RM on squat before I start the Cube Monday.

SammySebok
05-08-13, 8:07 am
Dynamic Effort Bench/Volume day: Speed bench with 80lb of chains with alternating grips 45+80 x10, 95+80x3 for 2 sets, 155+80 x3, and 195+80 x3 for 6 sets. After that worked up for some singles 245+80, 275+80, add slingshot 315+80, 345+80, and 375+80. After this we tried a new military variation with the multi grip bar off pins from eye level with 80lbs of chains. Chains were completely off floor at lockout to challenge shoulder stability. Did 35+80 x12 and 55+80x12 with mid grip, and 65+80x12 with widest grip. These were tougher than expected to say the least. Then decided to do a couple sets of barbell tricep extensions 135x12 and then 135x8 with extreme fat grips. That was it as this is a deload week.
Chase ill talk to Zach but I already told Jordan if he wanted to stop back by just call and make sure we're there shouldn't be a problem

Chase "BIG COUNTRY" Browning
05-08-13, 8:10 am
Those shoulder presses sound brutal. Dont think my left shoulder is ready for that. haha

SammySebok
05-08-13, 8:15 am
Also forgot new member George Ingles. He's been training for a couple months and had no prior lifting or sport history. He had been doing a starting strength style approach but started the cube this week. He did Safety Bar squats for his first time doing max effort squats and got 215. Yesterday was his first time doing speed bench he used 95+chains for 9 sets of 3 then did singles with the chains of 135 and 155. After that was high volume DB press, triceps, biceps, and he got in on the multi grip bar military's off the pins with us. He's got those beginner gains going good. Won't be long until he's ready to push some people in our group.

Chase "BIG COUNTRY" Browning
05-08-13, 9:00 am
Btw Sammy, Ill have you know my hip flexibility still isnt the greatest but its 10000x better than it was. I was very impressed with how easy it was to really get low on my deads today. Felt really comfortable in conventional.

SammySebok
05-08-13, 4:54 pm
Chase if you can put your own socks on then I'm impressed lol

drmcbrayer
05-09-13, 12:30 am
I'm Ryan "panda" McBrayer. I've been a part of ISG for around 5 years now; Sammy took me under his wing and showed me the ropes. Currently I'm doing my own programming based off of a LOT of trial, but mostly error (isn't that right, Sam? haha). Right now my goals are to raise my raw strength and use that as a better foundation for single-ply competitions. I'm graduating this weekend with a degree in Electrical Engineering and heading to Maryland, so my time spent with the guys will be limited for the foreseeable future :\.

Last Sat: Max Effort Upper
2 Board shirted (3 weeks out of shirt, 1 week in). hit 525 for an 80lb PR
close/wide grip benches - 225 for 2x12-15
ez bar extensions - 4x12
pushdowns - 4x25
band pulldowns - 4x20

Monday: Max Effort Lower
Sumo Deads (opp. stance 3RM) - 405 for 3
Squats - 225 for 2x5
DB Rows - 100's for 4x10-15
Shrugs - 3x20

Tuesday: DE Upper
Speed Bench Press - 185 (~50%) for 6x3
Standing Shoulder Press - 185 for 2x5, taking a down week
ez bar extensions - 4x15
pushdowns - 4x(amap-2)
shoulder rehab with light bands



I ran the last few weeks of the cube cycle to get used to squatting without a box and also to see where my raw numbers were in terms of being able to use reps and volume. Based upon how my body felt during those weeks, I've came up with something that has worked VERY well for me so far (PR'd big time after the first 4 weeks). If anyones interested I'll hook you up!

drmcbrayer
05-09-13, 8:26 pm
DE Squats and Deads were up today. Light bands for the next 2 weeks with the last week being a heavy single. the bar felt like it was moving pretty quick today, which is a definite change of pace from my usual raw free squat! haha

Squats with light bands - barx10, 135x5, 185x3, 205 6x2
Deadlifts (alternating stances) - 315 for 8x1
Doubled light band pulldowns - 4x20
Pull aparts - 4x25

I'm having a really hard time doing any sort of pulling with my shoulder. Usually on lower days my primary focus is on hitting my middle back as hard as I can, as it's a weak point for me. The bands right now are the best I can do other than DB Rows.
My DE Squat Cycle that I hit a 77lb meet PR with (425 to 507 but hit 525 in the gym...) goes as follows for anyone interested:

week 1: true speed work. 60% of raw max for 8x2 + chains/bands
week 2: repetition work. 65-70% of raw max for 6x2 + chains/bands
week 3: heavy work. 70-80% of raw max for 3-5x2 or if feeling good work up to a heavy single + bands/chains

I like to rotate chains in at the beginning, hit band in the middle, and then do a combo before tapering off.

SammySebok
05-11-13, 12:23 am
Dynamic Effort Squat/DL
Box squats with 150lb band tension using manta ray on the bar
45x10
95x3
155x2
225x2
275x2
315x2
365x2 for 6 sets
Add suit straps down for some singles
405x1
445x1
485x1
525x1
Decided to try a DL with suit straps up because this is the best this new suit has felt and was able to finally get down good and snapped up 405 easy. That was it for the day as it was a deload. Max Effort bench tomorrow.

SammySebok
05-11-13, 10:06 pm
Max Effort Bench: Flat Bench with monster mini bands (120lb tension)
45+mini bands (80lb tension) x10
45+monster minis (120lb tension) x3
95x2 for 2 sets
135x2
185x2
225x2
250x2
275x2
300x1 (PR) was gonna do a double but it felt a little slow and this was a all time weight PR
slingshot 325x2 paused
Maddog slingshot 345x2 paused
Slingshot 275 to near failure paused got 8
Next was DB military
50x8
60x6
80x4
These last sets to near failure
100x9
80x12
60x16
That was it as this was a deload day for me. Feeling good for Nationals.

drmcbrayer
05-13-13, 4:32 am
Max Effort Upper:
2 Board 2RM - 275x2, 315x2, 365x2 - had a few more pounds in me but had a few too many bottles of liquid confidence at my college graduation party. still a PR
2 Board reps - 295 for 3x5
sling shot reps - 225 for 2xpump
shrugs - 80's for 3x20-30
pushdowns supersetted with biceps - 100 reps a piece

Chase "BIG COUNTRY" Browning
05-13-13, 12:28 pm
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-frc3/p480x480/969055_2999847371743_1101127863_n.jpg

Training on Saturday.

SammySebok
05-14-13, 8:09 am
Last night was Max Effort Squat/DL training and I pulled in my opposite/weak stance (conventional for me) for doubles with 80lb of chains.
45x10 double over hands
95x5
155x3
225x2
295x2
365x2 switched to mix grip
425x2
475x2 added belt
315 to near failure got 11
Snatch grip DL straight weight
135x8, 185x8, 225x8
Supersetted with lat pull downs 140x15x3 and DB rows 80x15x3
Finished with a superset of
Standing abs on lat pulldown 70x15x4 and single leg hamstring curls 25x15x3
New member/beginner George was on squat rep day on his first cube rotation and squatted up to 185x8 and 205x4. Interested to see where he will be at the end of the rotation.

Chase "BIG COUNTRY" Browning
05-14-13, 9:42 pm
I'm training with you guys Fri and Sat pretty sure.

SammySebok
05-14-13, 11:35 pm
Chase come on down Friday and Saturday I'm destroying everything in my path. Great session tonight Dynamic Effort/Volume Bench
Speed Bench with alternating grips 160lbs of resistance (120lb band/40lb chains)
45+chains x10
45+monster mini bands x3
45+monster mini bands and chains x3
95x3 2 sets
135x3 6 sets
135 with slingshot mid grip to near failure no leg drive paused reps got 20
Straight weight Bench normal grip
135x12
185x12
225x12
275x12
Bar Lockouts (arms/elbows out at 90degree angle lower the bar in straight line toward chin/throat until biceps and forearms are touching and you feel a good tricep stretch then flex the tris and drive the bar up)
95x12
135x8
185x5
225x5 these were supersetted with fat grip rope push downs sets of 15
Next was a superset of
Barbell rows
135x5
175x5
205x5
235x10
And EZ bar reverse curls
25x30
35x25
55x15
75x12
Finished with a set of bamboo bar close grip 140lb hanging weight x15
Feeling great. New member George did Max Effort bench on his cube rotation and hit 205x3 on floor press his max bench was 185 like 2 weeks ago... 300 before he knows it

SammySebok
05-15-13, 10:23 pm
Active recovery: Tuesday: pull throughs, abs, and lower body stretching incorporated into bench warm ups. Today: Circuit of YTWL's, rear delts, mid delts, and wrist extensions followed by total body stretching. Gotta speed that recovery.

drmcbrayer
05-17-13, 8:05 pm
5/17 - DE Squats

Squats + light band: 225 for 6x2
pulldowns - 4x20
hamstring curls - 3x15-20
alternating curls - 3x12-15
abs - 100 reps

shoulder is feeling MUCH better thanks to sammy giving me some rehab stuff to do. still didnt pull or go heavy on any back work, or even use my normal grip for squatting. but it's progressing. floor press PR coming up this weekend pain or not.

SammySebok
05-17-13, 11:47 pm
Dynamic Effort Squat/DL day:
Circa max box squat with 280lb band tension
Raw sets
45+80lb band tension x10
45+200lb band tension x3
45+280lb band tension x3 (this tension through out squats)
95x2
155x2
225x2
265x1
305x1
345x1
385x1
425x1 (PR)
Add suit straps down
455x1 (PR)
Sumo speed pulls each weight was done for two singles on with 170lb band tension and the next with an additional 40lb of chains. Weights were 285, 315, and 345
Finished with standing abs on lat pulldown 50x25 for 3 sets and some hanging for spinal decompression along with stretching. Looking forward to this meet.

JordanBrowning
05-18-13, 12:28 am
5/15 - Dynamic Bench day

Speed floor press straight weight - 45x10 95x6x2 135x5 185x3 225x3x6
Straight weight bench - 135x12 185x8 205x7

Supersets:
Bar lock out with extreme fat gripz - 135x10 155x8 135x8
Alternating grip bar push downs - 60x12x4

Barbell rows - 135x8 155x8 175x3 135x6
Reverse extreme fat gripz curls - 40x12x4

Reverse DB Flys - 20x10x3
Front Delt DB raise - 15x10x3
Side DB raise - 15x10x3
Head harness - 25x12x3

Smith machine drag curls - 40x8x3
Rope face pulls - 60x15 70x15 80x10

Elliptical for 30 minute

_______

5/17
Circa Max squats - all squats to 12" box with strong (200lb tension) band.
45x10
95x5
135x3
185x2
225x1
285x1
315x1
365x1
405x1 (+ knee wraps) for 605 at the top.

Couple of conventional deadlifts for singles against average bands, then average bands + chains, little bit of abs.

Current raw max is 445, so hopefully in a couple of weeks I'll make a significant PR.

Put my new suit on to get a little work in on it to break it in, didn't happen, my back was too fried.

Should have a video up sometime this weekend of some random training we've done the past week or so.

Chase "BIG COUNTRY" Browning
05-18-13, 12:46 am
Awesome training day today. Everyone really killed it.

SammySebok
05-18-13, 3:40 pm
Max Effort Bench
Floor Press
Alternating grips warming up
45x20
95x3 for 2 sets
95x2
135x2
Normal grip
135x2
185x2
225x2
275x2
305x2
335x2
365x1 (PR)
255x5
285x5
Slingshot reps to near failure with pause 335x8
Incline close grip
205x5
245x5
275x4
225x10
Accessories done in circuit fashion
DB tricep extension
50x25
60x18
80x12

DB Curls
25x25
35x13
50x12

Lat Rows on low cable
180x25
230x20
270x15

Great day everyone hit PR's and done work

drmcbrayer
05-18-13, 5:05 pm
Max Effort Floor Press
bar x a lot
95 x 5
135 x 5
185 x 3
225 x 3
255 x 2
285 x 2
315 x 2 PR
335 x 2 PR
265 for 2 x 5

Close Grip Bench Press (Chase already had 225 loaded up, just hopped in)
225 for 2x10

Accessories:
Pushdowns - 4x15-20
Shrugs - 4x20 super setted with band pull aparts x 25
Side laterals - 4x20
EZ Bar Curls - 4x12

JordanBrowning
05-18-13, 6:09 pm
Max Effort Bench

Floor press
45x10
95x6
135x3
185x3
205x2
225x2
250x2
275x2
295x2 (50lb PR)

Incline bench
45x10
135x5
185x5
225x1.5, haha

EZ Bar curls 65x10x4
DB curls (regular/hammer alternating) 25x10x4
Bar lockouts - 135x10 135x8 135x10 135x8
V-grip cable rows - 50x20
DB tricep ext - 60x8x3

JordanBrowning
05-19-13, 4:12 am
http://www.youtube.com/watch?v=pXcAREr8kls

Compilation of this week or so..

Chase "BIG COUNTRY" Browning
05-20-13, 4:56 pm
http://www.youtube.com/watch?v=pXcAREr8kls

Compilation of this week or so..

Awesome. I really wish there were garage gyms and camaraderie like this all over the nation... lets start a movement.

Nix0r
05-20-13, 8:57 pm
Subbed for this collective group of awesomeness.

smoothballer
05-20-13, 9:04 pm
Damn I wish I had a solid group to sling the weights with like this. Subbed.

ZachHowertonISG
05-20-13, 9:06 pm
Hey guys, zach howerton here. Iron saints gym is at my house. It's literally connected to my house.lol I am 20 years old and I compete 100% drug free. I Plan on putting up as many of my training sessions as I can. Hope all of you enjoy the post from our gym.

SammySebok
05-20-13, 11:57 pm
Thanks for the support everyone
Max Effort Squat/DL
Close stance good mornings
45x20
95x15
135x5
185x5
225x3
275x2
315x2
365x2
405x2 (added belt)
445x2
Olympic squats
275x5
335x5
385x5
435x5 (PR with some to spare)
Giant set
Band hip abduction 3x15
Cat back band rows with V handle 3x15
Lat Pulldowns 140lb 3x15
GPP manual treadmill intervals with ab roll outs in between

D-NUTZ
05-21-13, 2:20 pm
Damn I wish I had a solid group to sling the weights with like this. Subbed.

I was coming in to post this exact thing.

Subbed! Goddamn strong fuckers in hurrrrrr.

ZachHowertonISG
05-21-13, 11:03 pm
*Speed bench+minis, 95x2x3 115x2x3 135x2x3

*Slingshot bench, 135x12 225x12 275x12 325x12

*Slingshot lightened method, 365x12 405x12

*Crazy plate EZ-bar skullcrushers+fat grips, 4xAMAP(as many as possible)

*Pushdowns, 2 death sets. Around 400 total reps

Biceps, 250+reps

Did alot more. just too much to post. Today was just a light day and I Just killed everything!!!!

I do a lot of volume. I go full tilt at all times. You may think it's stupid or crazy, but I don't care. In the end, I'll be the strongest.

deanna7272
05-21-13, 11:06 pm
You guys are making some noise around these parts... Keep it up!!!

Can't wait to see what's in the works!!!

SammySebok
05-21-13, 11:20 pm
Thanks again for the support everyone hopefully we can come to one of the events in the future and meet some people
Dynamic Effort/Volume Bench day
Speed bench with 160lb (120 bands/40 chains) accommodating resistance alternating grips
45+40lb chains x10
45+120lb bands x3
45+160lb bands and chains x3
95x3 2 sets
155x3 6 sets
155 to near failure with mid grip no leg drive got 10
Incline DB press
50x12
60x12
80x12
100x12
4 board close grip
275x3
315x3
345x3
375x3 these were supersetted with DB tricep extensions sets of 15
Finished with a superset of
Cambered bar rows
135x12
155x12
175x12
195x12 (these are awesome the extended motion really hits your late and brings in the traps as well)
And
Reverse Barbell curls
35x25
45x17
55x15
65x12
Feeling good

Chase "BIG COUNTRY" Browning
05-21-13, 11:27 pm
Strong presses. I'm really excited to see how the meet goes!

drmcbrayer
05-22-13, 12:58 am
Thanks for the support of ISG guys! I think I got into a little bit of an overtrained state from going heavy for too long without proper sleep (finals week / graduation / getting things set up for a move to Maryland) so I took it relatively easy for this Max Effort this week. Here's how it broke down:


Max Effort Lower

Deadlifts (conventional) up to 415x2. TECHNICALLY a PR since I've never repped over 4 before, but it was about an 80% effort... Fairly sure 445-455 would be a true 2RM.

moved on to accessories for upper back/lats/hamstrings/biceps/abs instead of doing a second barbell exercise

lat pulldowns - 9x10-15 (3 sets with straight bar, DD handle, and reverse grip)
shrugs on bench machine thing? - 2 plates for 3x20, 3 plates for 1x15
hamstring curls - 3x15-20
hammer curls - 3x15
abs - 100 reps

SammySebok
05-22-13, 9:56 am
Active recovery: yesterday worked in standing abs on lat pulldown, reverse hypers, hip adductions, and lower body stretching into warm ups for bench. Today I did some knee extensions for some extra quad work and then YTWL's, mid and rear delt superset (100+ total reps) an supersetted DB wrist extensions with each for 100 total reps. Power lifters if you aren't doing isolation stuff with lots of volume your missing out in my opinion. Work those small muscle groups that don't get much direct work or ones that are lagging and free your mind from only doing a certain number of reps. You'll be stronger and healthier for it.

ZachHowertonISG
05-23-13, 1:53 am
Couldn't sleep, figured it was the best time to kill my shoulders and back.

Mid delts- 5x20, strip set x200
Rear delts- 5x15, 1x100
Cat back band row- 5x15
Band row with v-handle- x100
Arnold's- 5x12
Dumbbell shrugs- 2x50

Since I've had a couple bad shoulder injuries from football. I try to do one to two workouts a week where I just focus on getting as much blood in my shoulders as possible. This has helped them a lot with recover and has also put a good bit of size on them. I also do a little back. I feel like my upper back needs a lot of work so I try to hit it 4 times a week.

SammySebok
05-23-13, 10:54 pm
Dynamic Effort Squat/DL
Speed Box Squats with 280lb of band tension
45+80lb band tension x10
45+200lb band tension x3
45+280lb band tension x3
95x2
135x2
185x2
245x2
305x2 5 sets
Speed DL
Conventional against short average bands and chains (210lbs tension)
285 for 5 singles
Superset of barbell step ups 135 for 3 sets of 8 per leg with 4 sets of 15 on standing abs on lat machine
Finished with a superset of
Face Pulls
130x15
150x15
170x15
And snatch grip barbell shrugs
225x15 for 3 sets
Feeling good

Chase "BIG COUNTRY" Browning
05-23-13, 11:41 pm
Dynamic Effort Squat/DL
Speed Box Squats with 280lb of band tension
45+80lb band tension x10
45+200lb band tension x3
45+280lb band tension x3
95x2
135x2
185x2
245x2
305x2 5 sets
Speed DL
Conventional against short average bands and chains (210lbs tension)
285 for 5 singles
Superset of barbell step ups 135 for 3 sets of 8 per leg with 4 sets of 15 on standing abs on lat machine
Finished with a superset of
Face Pulls
130x15
150x15
170x15
And snatch grip barbell shrugs
225x15 for 3 sets
Feeling good

Howd you like the snatch grip shrugs Sam?

SammySebok
05-23-13, 11:50 pm
Ohhh I love em rotate em in all the time. Get more complete trap work with less weight I feel.

ZachHowertonISG
05-25-13, 3:37 pm
Bench with 120lb. Chains, worked up to an easy 315x1 with a pause.
Threw on my rage-x. Did 315x5 off a 3 board, 400x5 off a 2 board, 455x2 off a 1 board, 500x1 to a 1 board, 525x1 to a half board, and finished with 550x1 off a 1 board. With the chains that puts it at around 675 at the top. Plan on hitting 600+ at my meet. Should be a easy lift.

SammySebok
05-25-13, 4:36 pm
Max Effort Bench: Bench with 120lb of chains
Raw
80lb of chains
45x10
120lb of chains
45x3 (2 sets)
95x2 (2 sets)
135x2
185x2
225x2 (with slingshot)
Add bench shirt (single ply rage X)
275x2
315x2
355x2
395x2
425x1
Add 2 board
455x1
Raw 2 board
305x3
335x3
365x3
395x2
Full range 265x13 had 2-3 reps more
Cookout now with Mr Chase Browning then some bi's, tris's and lats tonight with Zach

SammySebok
05-27-13, 8:16 pm
Iron Saints Gym never closed on a training day. We had a good Memorial Day and finished it off with monster, double stuff Oreos and training.
Jamie hit some max effort bench on her cube rotation with raw floor press PR's of 135+40lbs of chains x3, 150+40lbs of chains x1 then put on the slingshot and hit the 150 and 165 with the chains for triples and went on to hit some rep PR's on DB press. For me and Zach it was some last week tune up work before the meet
Raw Squats
45x20
95x5
155x3
225x3
295x1
Nothing special basically like raw portion of warm ups felt super easy and fast like they should
Next was a superset of
Pull Throughs 100x15 3 sets
Upper Back Rows on high cable with V handle 100x15 3 sets
Bent over double kettle bell rows 50x15 3 sets
Finished with a super set of
Hamstring curls
50x25
75x18
100x8
Band hip abduction
3 sets of 15
Standing abs on lat pulldown
50x15 against monster mini band resistance for 3 sets
3 training sessions left

drmcbrayer
05-29-13, 1:57 am
Saturday - Last ME Bench @ ISG before moving :(
Bench med. grip: 225x3
255x2
285x2
315x1 (misgroved like hell)
315x2 easy
345x1.5 <-- this would have been two if i didnt have my head in my ass for the first set of three plates..
225x20

pushdowns - 300 reps
cat back pulldowns - 100 reps
side delts - 3x50
biceps - 100 reps


Tuesday - ME Squat / DL - plan was to hit a 2RM. sometimes things just feel right...
Squats:
bar x a lot
135 2x5
185x3
225x3
275x2
315x2
345x2
375x2
415x2 this was a PR. but i was feeling really good today and this was too easy. threw my wraps on..
455x1 10lb PR
505x1 60lb PR and a long.time.goal.accomplished.

rack pulls
315x3
315x3
315x3

DD handle cable rows - 2pps for 4x20
ez bar curls - 100 reps
abs - 100 reps


Heading to maryland on friday/saturday... going to miss my weekend crew. they're responsible for where i am with my lifting today. zach got me into this whole thing and sammy showed me the ins and outs of programming. i'm hoping to come back for meets and the occasional bench session :)

SammySebok
05-29-13, 7:39 am
More like drug kicking and screaming while trying to teach programming lol

drmcbrayer
05-30-13, 1:13 am
Lol it was pretty brutal, made a lot of mistakes but the goal was always to learn, right? I'm pumped to have you finally admit i know what i'm doing haha

Anway, today was DE Bench. my least favorite workout of the week.

Bench Press + 80lbs of chain:
barx20
95x5
135x3
185 for 6x3 (2 sets close, 2 sets medium, 2 sets wide)

EZ Bar Extensions:
25lb plate per side x20
35lb plate per side x20,15,12

Rope Pushdowns: 100-150 reps
Side Laterals: 100 reps
Hammer Curls: 100 reps


I always do 6 sets rather than the 8-9 sets usually prescribed by westside for my speed work. Why? Because my elbows were constantly having nerve issues from being inflammed to the point that I had to take weeks off of any sort of speed work / overhead work / heavy triceps work about halfway through a training cycle. I also only use bands for about 3 weeks total out of 16 weeks for the same reason. Chains tend to work better for me and not beat the piss out of my smaller joints.

Also, normally after speed benches I follow it up with some sort of overhead work. My left shoulder has been pissed at me for the past month for some reason, so that's taken a backseat to trying to rehab and get it healthy again. Thanks to everyone who is following us on here!

SammySebok
05-30-13, 7:27 am
Last heavy bench session before meet
Bench with 160lb resistance (120lb band tension/40lb chains)
45+40lb chains x10
45+120lb band tension x3
45+160lb resistance (bands and chains) x3
95x2 2 sets
135x2
175x1
205x1
235x1
265x1 had thought all day this would be a PR but was wrong hit 275 last time
285 stalled 1/2-2/3 of the way up felt strong and fast flew to that point and then nothing guess I had went to close to my max before trying it
Add slingshot 305x1 with pause (PR)
Mad dog slingshot 325x1 with pause (PR)
Straight weight 1 board
275x3
305x3
335x3
365x3 (PR)
Full range drop set to near failure 275x10 had 1-2 left but 11 was my best so decided to be conservative
Feeling right

SammySebok
05-31-13, 10:39 pm
Last Squat/DL training before the meet
Squats
45x20
95x5
155x3
225x3
275x2
Explosive Pause Squats
315x2 for 5 sets
Circuit
Knee Extensions
75x35
100x25
125x25
Single leg hamstring curls
25x15 2 sets
Strip set 30x14, 20x10, 10x5
Standing Abs on lat pulldown
70x20 3 sets
Finished with a superset of
Pulldowns to chest
120x15 2 sets
DB Face Pulls
30x15 2 sets
8 days

SammySebok
06-02-13, 5:52 pm
Last Bench work and real training session before the meet
Bench
Alternating grips
45x20
95x3 for 3 sets
135x3 for 2 sets
Paused bench with focus on form and explosion
185x3 for 5 sets with 5 different grips
Superset of
Car back rows against doubled light band with V handle
3 sets of 15
Arnold Press
50x15 for 2 sets
Finished with a superset of
Pushdowns with straight handle hung in 2 draped mini bands
Set of 30 and 25
Wide Barbell curls with thick bar
Set of 25 and 20
Waiting after the work is done is the hardest part

drmcbrayer
06-05-13, 9:45 pm
Been having Greg Panora do my training and nutrition. It's an interesting approach that's been brutal so far but I'm learning a good bit

Rep Bench Day
Bench - 205 for 5x10
Incline DB Press - 50's for 3x20
50 Incline Pushups
Skull Crushers - 4x12-15
Pushdowns - 100 reps
Rows - 4x12-15
Side Laterals 3x15
Face Pulls 3x15

Deadlift Day
Deads - 345 for 3x5
Pause Deads - 275 for 3x6
Oly Squats - 135x25
Shrugs - 80s for 3x15-20
Abs

ZachHowertonISG
06-08-13, 2:23 pm
7 hours out from weigh ins. I am in the 308 class easy but I'm gonna go ahead and cut some weight to help my coefficient. I want to win over all bench and I want one of the championship belts. If I can weigh in at around 295 I would be happy. I plan on hitting a 600-625 bench. Should be interesting. More post to come!

Chase "BIG COUNTRY" Browning
06-08-13, 8:44 pm
You guys better keep me posted tomorrow. Get lots of footage.

ZachHowertonISG
06-08-13, 8:50 pm
Will do chase!

ZachHowertonISG
06-09-13, 9:09 am
It's time! Made weight last night at 305lbs. Ill be competing in the junior division. the goal is to obviously bench 600. If I hit 610 it will be double body weight so we'll see what happens. Hope to hit in the mid 500's on squat and Deadlift 600. Feelin ok this morning. Tired of waiting, I'm ready to compete!!!


Romans 16:8
I have set the Lord always before me:
because he is at my right hand, I shall not be moved.

D-NUTZ
06-09-13, 10:40 pm
It's time! Made weight last night at 305lbs. Ill be competing in the junior division. the goal is to obviously bench 600. If I hit 610 it will be double body weight so we'll see what happens. Hope to hit in the mid 500's on squat and Deadlift 600. Feelin ok this morning. Tired of waiting, I'm ready to compete!!!


Romans 16:8
I have set the Lord always before me:
because he is at my right hand, I shall not be moved.

Best of luck bro. 2x bw would be impressive!!

ZachHowertonISG
06-10-13, 1:10 am
Ok, I weighed in at 305 competed in the junior 308 class @ 20 y/o.
My squats went terrible. I didn't warm up good at all. I opened with 467 and killed it. Went to 512 and missed it twice. Dont know what was wrong but I just didn't feel good at all on squats a deads. I only pulled 567 and I know I can do more! Way more!

But I had one true goal in this meet, I wanted to hit a 600lb bench. And I did, I killed it. Best bench of my life. It was the second highest bench at the meet behind a 617 done by a masters lifter that weighed 350. So I'll take it.

I was still pleased all in all. It was my first full power meet and I totaled 1637 with a raw squat and Deadlift and a singleply bench and got outstanding lifter. Now its Back to the gym!

SammySebok
06-10-13, 2:14 pm
NASA USA Nationals Recap
Made weight at 241 Saturday night. Sunday started pretty well as I hit my squats of 617 and 655 (meet PR) pretty easily. Got all psyched up to try 688 and they called me off the platform twice and took 3-4 tries to load the weight correctly. This threw me off mentally and my legs were wrapped quite a while once I finally got under the bar. Stuck right at parallel on the way back up. There were 6 flights of bench and was told I had some time to relax. So I take maybe 10 min come back to the warm up area and all the sudden I'm way behind my warm ups were like a conditioning session. Took my first bench of 474 easy. Went on to 508 and missed it twice halfway up. I had done 523 in January and all my training indicated a 540 bench at least so it was very disappointing to have that bad of a day and leave that much weight on the platform. Deadlift I started warming up immediately so as not to be caught with my pants down again. This again was the wrong choice as they took a huge break and the flight moved slow. I had to keep going back and pulling light weights as I pulled my last real warm up a hour before my flight got started. Smoked 585 and 622(PR) on first and second attempts then tried 650 but my hips were spent. So got a total PR and Squat and DL PR's. Not bad but a lot left on the platform. Back to work soon I'm on the verge o a breakthrough. Got outstanding lifter in equipped powerlifting and finished first in it, bench, and second in push/pull

SammySebok
06-18-13, 7:32 am
Last night was the first training session since NASA USA Nationals. Have been eager to try this cube cycle I outlined for us so I decided to start it this week instead of taking one more week of just accessories like I knew I should. It was a bad choice as my body is fried still and I felt awful. Will take until next Tuesday and just do accessory work as planned, but this is what I did
Rep Squats
Olympic Squats
45x15
95x8
155x8
225x8
275x8
315x8
365x8 (Felt so fatigued and awful lol so stopped there)
1 in deficit DL (sumo)
315x5
375x1 could feel deep pull and fatigue in my left glute. I had some sciatic/piriformis issues a while back but have had no issue or even felt it for 5 months so I stopped immediately. Not doing that again.
Superset of Lat Pulldowns and Machine Rows with high reps and then a superset of lat machine standing abs and hamstring curls for high reps and I was done. Gosh I hate taking time to work back into real training but it must be done

Chase "BIG COUNTRY" Browning
06-18-13, 10:00 am
Keep coastin until you are ready to start pushin again buddy. No rush just listen to your body.

SammySebok
06-18-13, 10:46 pm
Bench rebuilding/recovery day
Still easing back into things after the meet
Seated DB Military
20x20
35x17
50x12
65x10
80x9

Flat DB Flys
50x15 for 3 sets

Tricep superset
DB tricep extensions 40x15 for 3 set
1 arm band push downs 3 sets of 25

Trap Bar rows
135x20
165x17
195x14
supersetted with
Reverse barbell curls
35x25
45x17
55x14

Finished with a set of killer 21's on wide grip barbell curls
Hate the two weeks after a meet because I love to really push myself in training but this is what's best

SammySebok
06-20-13, 9:07 pm
Decided to do some deadlift to get one session of it in before competing again in Open Nationals in Ohio.
1 inch deficit Deadlift
(Double overhand grip)
45x10
95x5
155x5
225x5
275x5
325x5
(Mixed grip)
375x5
Switched to 3 inch block pull
425x3
Next was a superset of
Pull throughs
140x15
170x15
200x15
And knee extensions
190x25
220x22
250x22
Finished with a circuit of
Hanging leg raises 3 sets of 12
DB shrugs 100x15 for 3 sets
Face Pulls 120, 140, and 160 for sets of 15

Felt pretty good alot better than Monday

SammySebok
06-22-13, 5:18 pm
Since we decided to do NASA Open Nationals 20 days after doing USA Nationals today was my only actual bench session between the two so I blended some dynamic and max effort work together
Speed Bench with 80lbs of chains alternating grips all reps paused
45x10
95x3 for 2 sets
155x3 for 6 sets
185x1
225x1
255x1
Reverse band 2 board in shirts. Zach feels this has helped him in pushing his shirt bench up so much recently as the band is almost fully deloaded at the and you don't get the full pop of the shirt. Really works lockout and gets you accustomed to holding the heavier weights. He's taken his shirt bench from 500 to 600 so lol...
405x3
455x3
500x3
545x3
600x1
After this was a circuit
DB curls Chase Browning specialty dubbed "chasers" where each rep consists of a standard curl and hammer curl as 1 rep
25x10
30x10
35x10
Band pushdowns holding ends of draped mini band
X35
X25
X25
DB rows
80x18
100x14
120x12
Time to increase that total

ZachHowertonISG
06-23-13, 9:48 pm
Alright, went to Nevada, and I got outstanding lifter and totaled 1601 in the junior division. Idk if you think that's good, but it sucks to me and it's unacceptable.

Me, Sammy, and Jamie are going to nationals in Ohio this coming weekend and i have to redeem myself. I feel a little better right now, hopefully I'll get to warm up like I need to and I'll be able to perform like I know I can.
I want to total 1750-1800. This will be a decent number for me. My squat is finally starting to come back since I'm finally somewhat healthy. Been doing a lot of mobility work and rehab stuff. Guess we'll see what happens!

SammySebok
06-25-13, 7:16 am
Last leg work before the meet last night
Reverse Hypers
90x15
140x10
180x10
230x10
Supersetted with
Lat Pulldowns 120x15 for 3 sets
Machine Rows 250x15 for 3 sets

Finished with a circuit of
Standing abs on lat pulldown 80x15 for 5 sets
Knee extensions 200x15 for 3 sets
Hamstring curls 120x15 for 3 sets

Jordan did some gear work last night. This is his first squat suit and only 3rd or 4th time using it and hit a 500 squat. Pretty good now let's see if he can walk today lol

Animal Rep
06-25-13, 8:39 am
Love the camaraderie in here. Tight group of guys, training hard day in and day out. That's what its all about. I'll be stopping in here often.

SammySebok
06-25-13, 9:12 pm
Love the camaraderie in here. Tight group of guys, training hard day in and day out. That's what its all about. I'll be stopping in here often.

Thanks we appreciate the support. We hope to post a video of our lifts from USA Nationals and maybe some training leading up to it soon

SammySebok
06-25-13, 9:16 pm
Last upper body work before another National meet in Ohio this weekend.
Seated machine bench press
45x15
95x15 for 3 sets
Supersetted with
DB rows
35x15 for 4 sets

After that a circuit of pushdowns, cable curls, and DB mid delt raises
Finished with some total body stretching

ZachHowertonISG
06-25-13, 10:35 pm
Last session before nationals. Did a lot of volume, basically a bodybuilding style session just to fill out and get some blood in the muscles. Did a lot of pec rehab.

Me, Jamie, and Sammy are going to nationals this weekend, and we are comin lookin for blood. Everything will be left on the platform. My lifts at the last nationals were unacceptable and I am going to show my hard work through my lifts on the platform. Everyone just get out of the way.

Goals- 600 squat, 600 bench, 600 Deadlift. 1800lb.total.

Chase "BIG COUNTRY" Browning
06-25-13, 11:17 pm
Check this out..

http://forum.animalpak.com/showthread.php?41207-Alpha-Testers-Needed-for-New-Rage-Prototypes

SammySebok
06-28-13, 4:42 pm
Was picked to test the new rage formula I'm pumped! Now it will only be harder taking sometime off/rebuilding after the meet smh lol

smoothballer
07-01-13, 7:39 am
Was picked to test the new rage formula I'm pumped! Now it will only be harder taking sometime off/rebuilding after the meet smh lol

Me too. Pumped

SammySebok
07-02-13, 10:28 pm
Me too. Pumped

Wonder when we will get it lol

Chase "BIG COUNTRY" Browning
07-04-13, 5:39 pm
Since we decided to do NASA Open Nationals 20 days after doing USA Nationals today was my only actual bench session between the two so I blended some dynamic and max effort work together
Speed Bench with 80lbs of chains alternating grips all reps paused
45x10
95x3 for 2 sets
155x3 for 6 sets
185x1
225x1
255x1
Reverse band 2 board in shirts. Zach feels this has helped him in pushing his shirt bench up so much recently as the band is almost fully deloaded at the and you don't get the full pop of the shirt. Really works lockout and gets you accustomed to holding the heavier weights. He's taken his shirt bench from 500 to 600 so lol...
405x3
455x3
500x3
545x3
600x1
After this was a circuit
DB curls Chase Browning specialty dubbed "chasers" where each rep consists of a standard curl and hammer curl as 1 rep
25x10
30x10
35x10
Band pushdowns holding ends of draped mini band
X35
X25
X25
DB rows
80x18
100x14
120x12
Time to increase that total

Ahh just noticed you threw in the "Chasers" nice

SammySebok
07-05-13, 8:29 pm
First day back training since the meet. Was excited to get at it but could tell my endurance was down a little by the end of the session
Dynamic Effort Squat/DL
Safety Bar Box Squats with 80lb of chains
70x10
120x5
160x2
210x2
250x2 for 10 sets
1 in deficit conv speed DL straight weight
335x3 for 5 sets
1 in deficit conv stiff leg DL
205x12
225x11
275x8
Superset with
1 leg knee extensions
70x18
70x17
70x16
Finished with a circuit of
Barbell shrugs
275x18
315x16
DB Face Pulls
25x15 for 2 sets
Lat machine standing abs
70x10 for 4 sets
Training for NASA unequipped nationals in October

SammySebok
07-06-13, 1:46 pm
Today was the first day back bench training since the meet. Normally Saturday would be our max effort day but decided to do some straight weight speed sets to ease back into things and adjust to this style as ill be integrating it into my regular training. %'s and rep ranges recommended by Brandon Lilly are going to be spot on I can tell.
Straight weight speed sets with alternating grips
45x20
95x3 for 2 sets
135x3
185x3
225x3
255x3 for 8 sets all reps paused
285x1 paused
315x1 paused

DB military
35x12
50x12
60x12
80x12

Finished with a superset of
Barbell lock outs with 80lb of chains (elbows out at 90 degrees lowering toward throat until I feel a stretch in triceps then press straight back up)
45x20
95x15
135x9
95x16
and
DB curls
25x16
35x12
50x9
30x14

Feeling good about my first raw meet

SammySebok
07-08-13, 10:38 pm
Today was first heavy session back since my meets. I always feel weak first session back and today was no different except I got the new rage to test out. First flavor I chose was great and ended up with a decent session despite feeling weak as a kitten so pretty happy
Manta Ray Squats
45x15
95x5
155x3
225x3
295x3
365x3
425x3
465x3 (added belt felt ashamed to do so this light)
505x2 (added knee wraps again shameful lol) PR for reps with manta ray felt 99% certain I could've hit 3 but just saved it
545x3 with suit straps down

1 in deficit DL
275x5
335x5
395x5
3in block pull
455x3

Finished with a circuit of
Glute/ham raises 2 sets of 8
Hamstring curls 120x20, 140x15
Standing abs on lat pulldown 80x15 for 4 sets

Toughest weak out of the way to rebuilding

SammySebok
07-10-13, 12:25 am
Today was dynamic effort/volume day for bench. Tried my next flavor of rage that I'm testing as well (A). It tasted great as well I gave it a 8.5/10 with it easily being a 10 if it was a little sweeter. Good training session with it as well rebuilding is coming along nicely
Speed bench with 80lb of chains reps paused 1/2-1 inch off chest then explode up. Alternating grips through out.
45x10
95x3 (2 sets)
155x3 (9 sets)
Paused singles from chest normal grip with press call
185x1
225x1
265x1 all fast and easy

Decline DB press
60x12
80x12
100x12
120x7 (endurance isn't quite there yet normally hit these for 12 easy. Felt easy but fatigued quickly)

4 Board close grip against 80lb band tension
135x5
185x5
225x5
265x5 (PR with alot to spare)
Supersetted with seated overhead DB tricep extensions sets of 15

Finished with a superset of
Reverse EZ bar curls with fat grip extreme
45x25
55x18
65x15
And
Barbell rows
135x20
175x15
205x10

SammySebok
07-11-13, 10:34 pm
Tried flavor B for the rage testing tonight. It was the only one that needed some work in my opinion. By far not the worst thing I've tasted but a little bland with a after taste. C and A were great as is. On to training as tonight was Dynamic Effort Squat/DL training
Pause squats exploding up
Warm ups
45x15
95x5
155x3
225x3
275x3
Paused sets exploding up
335x3 for 8 sets (was asked if I was going to shoulder press it so speed was good as bar was coming up to top of my head)
375x1
415x1
Speed Pulls
Sumo DL 2 singles with each weight first with one pair of chains second with 2 pairs of chains
285
315
345 fastest I've ever felt on DL tonight
Accessories
Reverse Hypers
180x15
230x15
270x15
Supersetted with
Split squats on smith machine 135x8 per leg
Got one set of planks in and the gym was closing so guess ill have to get abs and traps tomorrow

JordanBrowning
07-12-13, 3:07 pm
Been forever since I posted so I'll do a little recap then do yesterdays training..

Best raw squat was 455, hit 500 in my first suit the 3rd time having it on, so hopefully better to come. Week after that worked up to 405 for a double, then this Monday hit 445 for a triple, I'm taking this as strength is going up.

Best raw deadlift was 515, haven't tried it in a suit yet, I can't really get down to the bar in it.

Best raw bench was 305 (I suck, and hate bench with a passion), managed to touch 315 in the shirt.

Yesterday:
Free squats, pause a second or two at the bottom - 45x10, 95x6, 155x4, 225x3, 275x3x8, 335x1 385x1, stopped because it was slower than the others.
Conv. speed deadlifts - 245x1x2, 275x1x2, 315x1x2, first sets of each were with single chains, second sets with double chains
Leg ext - 140x15x3
Reverse Hypers - 180x15, 230x15, 270x15
Did one 30s plank and the gym closed on us, oh well.

SammySebok
07-13-13, 2:38 pm
Max Effort Bench Day
Mid grip floor press with 40lb of chains paused when touching floor
45x10
95x3 (2 sets)
135x2
185x2
225x2
255x2
285x2
300x1 missed second flared too quick and got stuck half way up in a bad position
Slingshot set
335x2
Mad dog slingshot
365x2

Decline Close Grip
135x12
175x12
205x12
235x12
265x7 (knew I wasn't going to hit 12 so I stopped here)
185x19

Accessories
DB tricep extensions
35x20
50x20
60x15
80x8
Superset with
Wide Grip barbell curls
45x22
65x16
85x12
105x5

Cat Back rows with V handle against light bands
3 sets of 18 & 1 set of 16
Superset with DB hammer curls 25 for sets of 12
Finished with a set of 25 on DB front raises
Good session building for October

JordanBrowning
07-14-13, 8:10 pm
ME Bench:
Didn't get to lift with all the crew yesterday because of work, so I went over and Sammy spotted me today.

Floor press, single chain with wider-than-normal grip: WUx30, 95x8 135x5 185x3, 225x2, 245x2, 275x1 - Slingshot - 275x2, 295x1 (I think I did 295.. maybe I'm wrong, I can't remember, and don't feel like going to get my book. We'll say I did.)
Decline bench, wide grip - 45x12, 135x12, 155x12, 185x12, 205x.. 7 or 8? 155x9

Superset these..
Tricep DB extension - 35x8x3
Catback rows, v-grip orange band - 3 sets of 10
Barbell wide grip curls - 45x10, 65x10, 75x10
Hammer curls - 35x10x3

Then cardio circuit, 5 minutes of treadmill, 30s planks, 10 push ups, did 4 times.

Chase "BIG COUNTRY" Browning
07-15-13, 9:12 am
ME Bench:
Didn't get to lift with all the crew yesterday because of work, so I went over and Sammy spotted me today.

Floor press, single chain with wider-than-normal grip: WUx30, 95x8 135x5 185x3, 225x2, 245x2, 275x1 - Slingshot - 275x2, 295x1 (I think I did 295.. maybe I'm wrong, I can't remember, and don't feel like going to get my book. We'll say I did.)
Decline bench, wide grip - 45x12, 135x12, 155x12, 185x12, 205x.. 7 or 8? 155x9

Superset these..
Tricep DB extension - 35x8x3
Catback rows, v-grip orange band - 3 sets of 10
Barbell wide grip curls - 45x10, 65x10, 75x10
Hammer curls - 35x10x3

Then cardio circuit, 5 minutes of treadmill, 30s planks, 10 push ups, did 4 times.

Nice bench session. You are def getting stronger.

SammySebok
07-15-13, 9:58 pm
Rep/C.A.T. Squat/DL Day
Some changes to my program as its evolved to be more like the cube ill still do a squat/DL and bench speed day each week but alternate Max effort and a rep/C.A.T. day each week for my other day so I'm still only doing one max effort day a week
Conv. DL (opposite stance)
No belt and double overhand grip
45x10
95x5
155x3
225x3
295x3
365x3
Mixed grip
425x3
475x3
C.A.T. Sets with belt and mixed grip from 1 in deficit
295x5
325x5
355x5
Best Conv. DL with belt is 545x3 and 555x2 so definitely no max effort but good solid work and I can tell ill recover much better
Paused Olympic Squats
225x5
275x5
315x5
365x5
Superset with
Neutral grip Pulldowns
130x27
150x20
170x15
And machine rows
250x15 for 3 sets

Finished with a giant set/circuit of
Glute ham raises
B.w. x12
1 chain x9
2 chains x6
And single leg hamstring curls
70x15
80x12
90x10
And standing lat machine abs after each set of glute hams and hamstring curls
80x12 for 6 sets
Solid work hard to not go for PR's but I feel alot better physically

SammySebok
07-16-13, 11:16 pm
Dynamic Effort/Volume Bench day
Paused bench exploding up alternating grips with straight weight
45x20
95x3 (2 sets)
135x3
185x3
225x3
255x3 (8 sets)
Normal grip with press call
285x1
325x1

Standing Military
95x12
115x12
135x12
165x12

JM press
95x14
135x10
185x5
225x1 (elbow didn't feel right stopped at 1)
135x12
Supersetted with sets of 15 on pushdowns

Barbell Rows
135x5
185x5
225x5
275x5
185x12

Superset with

Reverse Barbell Curls
45x20
65x15
85x15
65x20

Liking the training tweaks so far feel faster, stronger, and recovering better

SammySebok
07-17-13, 6:21 pm
Recovery work
Yesterday before bench super sets of pull throughs and standing abs on the lat pulldown followed by lower body stretching. Today was a circuit of YTWL's, mid delt raises, rear delt raises, and DB wrist extensions followed by one superset of high reps on cable curls and tricep pushdowns. Finished with full body stretching.

drmcbrayer
07-17-13, 8:36 pm
Hey everybody, life's been hectic since I moved out to the 301 area code but I've still been training. nailed a 515 raw squat since coming out here before my training cycle started for RPS campus chaos in bloomsburg sept 28th. Too many workouts to make up in a post so ill start with what I did today. ME benching


Floor Press triples:
barx20
95x10
135x5
185x3
225x3
275x3
315x3 10 pound PR
225 for 3x5

Close grip floor press:
135 for 4x15

Pushdowns: 4x20-25
Side Laterals: the Chase Browning Special aka 3 sets of 50
Band Pullaparts 4x25


will go in tomorrow and hit some chest supported rows, pulldowns, and trap work

SammySebok
07-18-13, 10:25 pm
Dynamic Effort Squat/DL day
Speed box squat using manta ray against average bands (around 150lbs of tension at the top)
45x10
95x5
135x2
185x2
225x2
305x2 for 8 sets

Speed DL
Conv (opposite stance) against short average bands (about 170lbs tension at the top)
225x3 for 5 sets

90 degree back extension (motion kept where neutral spine could be maintained)
45x14
70x12
100x10
Supersetted with
Knee extensions
190x20
220x17
250x15

Barbell shrugs
225x20
275x15
315x15
365x10
405x10
Supersetted these with a 30 sec plank after each set

SammySebok
07-20-13, 10:51 pm
Rep/C.A.T. Bench day
Paused close grip
45x20
95x3 for 2 sets
135x3
185x3
225x3
255x3
285x3
315x2 (second rep slowed down so I didn't try a third)
C.A.T. Sets
225x5
255x5
Slingshot set to near failure
285x12

2 board normal grip against monster mini bands (120lb at top)
135x5
185x5
225x5
255x5
Full range drop set
185x10

Bamboo bar tricep extensions
100x12
100x12
100x15
100x12

Superset with
V handle cable preacher curls
50x17
70x10
50x15

DB rows
80x14
100x14
120x8

Superset with

DB concentration curls
25x12
25x14
25x16

Feeling good

JordanBrowning
07-21-13, 12:11 am
Pulled 415 sumo for a triple a few days ago, 100lb PR for that rep range, also did bench that day since I missed a day, paused 265 which was also a PR (I hate pause's, but I'm getting better.) Went two days afterwards to squat, could barely unrack 185+average bands, let alone squat it, so I just did accessories.

Today:
Bench, wide grip - 45x30 (alt grips at 10 count) 95x20, 135x8 185x3 (started pause presses here), 225x3, 255x3.
Touch and go - 185x5, 225x5, Slingshot - 155? or 185, I can't remember, for 11.

Put on my shirt to try and break it in some more.
225x3, didn't quite touch, 285x2, closer to touching. 315x2, touched. Started 2 boards, 335x2, 350x2

Bamboo bar skull crushers - 50x15x2 50x12x2 (paused these slightly above my head). Tried 100lbs, only got 4 then the bar sat on my face for a little bit.
Barbell curls - Regular/ 45x20x3. Reverse 45x20x2.
Rows - 80x15x2, back still too fried from deads to do much of anything.

Then threw in pull ups and chin ups whenever I was waiting around, just to prove I could do them.

SammySebok
07-22-13, 11:05 pm
Max Effort Squat/DL
Reverse Average Band Olympic Squats
Straight weight warm ups
45x15
95x5
155x3
225x3
295x3
Add reverse band
405x3
455x3
495x3
545x3 added belt
585x3 belt and knee wraps

Giant set consisting of
Rack good mornings wide stance
135x17
185x14
225x8

Lat pulldowns behind head
140x20
160x14
180x10

Light band cat back rows
3 sets of 15

Finished with a circuit of

Russian leg curls
3 sets of 8 bodyweight

Hamstring curls
100x20
100x14
100x14

And standing abs on lat pulldown after each set of both exercises
70x12 for 6 sets

Strength is on the rise and recovery is great with the alternation of max and rep days

SammySebok
07-22-13, 11:07 pm
Pulled 415 sumo for a triple a few days ago, 100lb PR for that rep range, also did bench that day since I missed a day, paused 265 which was also a PR (I hate pause's, but I'm getting better.) Went two days afterwards to squat, could barely unrack 185+average bands, let alone squat it, so I just did accessories.

Today:
Bench, wide grip - 45x30 (alt grips at 10 count) 95x20, 135x8 185x3 (started pause presses here), 225x3, 255x3.
Touch and go - 185x5, 225x5, Slingshot - 155? or 185, I can't remember, for 11.

Put on my shirt to try and break it in some more.
225x3, didn't quite touch, 285x2, closer to touching. 315x2, touched. Started 2 boards, 335x2, 350x2

Bamboo bar skull crushers - 50x15x2 50x12x2 (paused these slightly above my head). Tried 100lbs, only got 4 then the bar sat on my face for a little bit.
Barbell curls - Regular/ 45x20x3. Reverse 45x20x2.
Rows - 80x15x2, back still too fried from deads to do much of anything.

Then threw in pull ups and chin ups whenever I was waiting around, just to prove I could do them.

You did 155, 185, then 225 with the slingshot for 11

SammySebok
07-23-13, 7:45 am
No now that I think about it Jordan you got 225x15 with the slingshot because you went for 16 to beat George on reps and about lost it at the top lol

SammySebok
07-23-13, 10:03 pm
Dynamic Effort Bench
Speed Bench with 80lb of chains pausing 1/2-1 inch from chest alternating grips
Warm ups
45x10
95x3 for 2 sets
135x3
Speed sets
175x3 for 9 sets
Rep set
175x15 touch and go mid grip with no leg drive

Cambered bar bench
135x12
175x12
205x12
235x11

3 board against mini bands (80lbs at lockout)
185x5
225x5
275x5
295x4

Superset with DB tricep extensions
15x30 after each 3 board set

Finished with a superset of

Cambered Bar Rows
135x5
185x5
225x5
275x3
185x15

And

Reverse EZ bar curls with extreme fat grips
30x30
40x22
55x15
40x22

SammySebok
07-25-13, 9:27 pm
Dynamic Effort Squat/DL
Straight Weight Explosive Pause Squats
Warm ups
45x15
95x5
155x3
225x3
275x2
315x2
Main sets
365x2 for 6 sets
Can't emphasize how much these have helped. I felt like through out my time using dynamic/speed work that using resistance (bands/chains) taught me how to really accelerate and be forceful but this is teaching me to do so now in a true strength curve and will have a better transfer to strength on the platform. Not that the resisted work didn't but I'm used to it now and it wasn't having the same carryover. However alternating the two I feel like I've become even more forceful against the resistance

Speed pulls in Sumo 2 singles each weight the first straight weight the second against chains (40lbs)
315
345
375 speed all the way through the lift is much better

Accessories

Sumo stiff leg DL
135x10 (just feeling it out havent been able to do these in a year or so due to a piriformis issue)
135x20
185x18
225x16

Superset with

Single leg knee ext
70x25
105x18
140x5
Both legs
140x25

Finished with a circuit of

DB Shrugs
100x30
120x21
120x20

Face Pulls
120x15
140x15
160x15

And a set of ab roll outs with a barbell (135 on bar) a set of 10 after each set of Shrugs and face pulls

SammySebok
07-27-13, 2:53 pm
Max Effort Bench

Paused wide grip

45x20
95x3 for 3 sets
135x2
185x2
225x2
275x2
315x2
345x2
Slingshot
375x2
Maddog slingshot
405x2

Close grip touch and go with feet up on bench no leg drive

135x5
185x5
225x5
275x5
315x1 (these got hard quick lol)
225x12

TLO's (that's what we always called them saw them called Tate presses later on)

50x8 for 6 sets with 30 sec rest between sets

Finished with a circuit of

Tricep pushdowns straight bar against draped mini bands for resistance
x37
x33
x30

DB curls
25x20
30x13
50x10
35x17

DB rows
120x15
100x22
80x28

Mark Jarrell stopped by Iron Saints Gym for the first time today for some bench shirt and sumo DL training/coaching and had a awesome session hitting 535 for 2 full range singles in the shirt and 565x2 off a 2 board and made big improvement in set up and sumo form. Only his second time doing both of these.

Great day all around

SammySebok
07-29-13, 10:54 pm
Squat/DL sub maximal progression/meet prep day
This is something I started experimenting with on bench and I'm going to apply to all 3 lifts. Every 4th week I work up on a lift till the bar speed slows or I feel the weight is heavy/hard enough for that day (when first starting this progression). Then as long as everything is feeling good the next time this week comes up beat that weight by 10lbs and shut it down. As you get close to a meet this is a great way of knowing where your strength is and you can work up to openers/project attempts.

Squat
45x15
95x5
155x3
225x3
295x2 (added belt)
365x1
405x1
455x1
495x1
Added squat suit
Straps down
495x2
545x1 stopped there on gear sets just wasn't feeling comfortable in the suit today and the legs were extremely tight going to have to go back to basketballs in the legs before each session in it

Raw DL (belt only)
315x1
365x1
405x1
455x1

Not a bad session and from my experience these sessions improve quickly through a cycle. First time doing this on squat and DL so can't wait to again

SammySebok
07-30-13, 9:12 pm
Dynamic Effort Bench

Paused Explosive Bench alternating grips

Warm Ups
45x20
95x3 for 3 sets
135x2
185x2
225x2
Speed sets
275x2 for 6 sets

Extended set with mid grip no leg drive
275 for 6 and 4

Seated military
95x12
125x12
155x12
185x12

Multi Grip Swiss Bar Curls
35x30
55x18
75x10
55x16

Good quick session

SammySebok
08-01-13, 10:58 pm
Dynamic Effort Squat/DL

Manta Ray Box squats with average bands (~150lb tension at the top)

Warm Ups
45x10
95x5
155x3
225x2
275x2
Speed sets
335x2 for 8 sets

Planks for 30 sec hold x 6 trials and that was it

Congrats to my training partner Jordan Browning he did some benching tonight as well and hit his first 315 bench

JordanBrowning
08-02-13, 2:42 am
Like Sammy said, I'm missing max effort bench day this week because of work so I hit it tonight, hit 315 for the first time. Wasn't pretty at all, but it was all me at least. Also did speed squats, 255x2x8 with average bands, then some planks at the end and called it.

Chase "BIG COUNTRY" Browning
08-02-13, 9:18 am
Like Sammy said, I'm missing max effort bench day this week because of work so I hit it tonight, hit 315 for the first time. Wasn't pretty at all, but it was all me at least. Also did speed squats, 255x2x8 with average bands, then some planks at the end and called it.

lolol we don't hear from you for months and you hit a bench PR and post.... I like your style hahahaha

Firefist
08-02-13, 9:21 am
Subbed. Anyone who's good with the homie Chase is good with me. Some strong work in here fellas.

JordanBrowning
08-02-13, 12:53 pm
lolol we don't hear from you for months and you hit a bench PR and post.... I like your style hahahaha

I'm only trying to post when it's semi-decent, so, like 3 lifts a year lol

SammySebok
08-03-13, 9:28 pm
Training was complete garbage today but I still trained only thing worth posting.

SammySebok
08-08-13, 11:36 am
Training on Monday was horrible again so I'm making some changes and doing separate days for squat and DL cube style and focusing more on recovery and mobility. Think I was cramming too much into those two days to try to benefit both lifts. Yesterday finally felt good and back on track

Dynamic Effort Bench
Speed bench with 80lbs of chains alternating grips pausing 1/2-1 inch off chest
(Warm ups)
45x10
95x3 for 3 sets
155x3
(Speed sets)
195x3 for 6 sets
225x1
Add slingshot an work up till bar speed slowed paused on chest
275x1
315x1
350x1
385x1

DB press
60x12
80x12
100x12
120x6
DB flies
50x20

Bar lockouts
95x20
135x14
185x8
225x3
Superset with
Pushdowns
60x15 after first 3 sets of lockouts

Barbell rows
135x8
185x6
225x5
275x5

Supersetted with

Reverse EZ bar curls
35x30
55x20
75x14

SammySebok
08-10-13, 4:08 pm
Bench Max Effort/rep day
Felt strong today and moved all the weights I did get faster and easier than normal but a PR eluded me none the less

Close grip Floor Press
45x20
95x3 for 3 sets
135x2
185x2
225x2
275x2
315x2
345 stalled half way
225x4
255x4
285x4
315x1 (faster and easier than first time)
345 stuck same spot
Add slingshot
315x8

2 board normal grip
245x5
285x5
325x5
365x2 (fatigued out)
Full range
255x13

EZ bar tricep extensions with plates hanging off bands and a mini band draped over the bar attached under the bench pad behind me
55x15 (1 band resistance)
55x10 for 2 sets (2 band resistance)
55x16 (1 band resistance)

Superset with

Double DB preacher curls
25x20
30x14
50x8

Low cable lat rows with straight bar
180x20
230x12
270x8

Superset with

EZ bar curls
65x15 for 3 sets

Feeling stronger and faster gotta show up on the bar sooner or later

SammySebok
08-13-13, 7:16 am
Last nights training
Max Effort Squat

Squats with 80lb of chains

45x10
95x5
135x3
185x3
225x2
295x2
365x2
415x2
465x2
Add belt
495x1 stalled on the second rep all the beltless sets took more out than I thought
Belt and knee wraps
515x1
Reverse average band with belt only
555x1

Close stance good mornings with 80lb of chains
45x20
95x15
135x15

Supersetted with

Low cable reverse grip rows
180x15 for 3 sets

And

Face pulls
140x15
160x15 for 2 sets

Partner Glute/ham raise
3 sets of 10

Superset with

Single leg HS curls
25x15
25x13 (hamstrings were so tired by this point lol)
15x15

And

Lat machine abs
50lb + mini band resistance 4 sets of 15

SammySebok
08-13-13, 11:01 pm
Dynamic Effort Bench day

Explosive Pause Bench alternating grips

Warm Ups
45x20
95x3 for 3 sets
135x2
185x2
225x2
255x2
Speed sets
295x2 for 5 sets
Slingshot singles normal grip
315x1
350x1
385x1

Arnold Press
40x15
50x15
60x15
Each set was followed by a inclined treadmill interval

Close grip rack lock outs
185x5
225x5
275x5
315x5
365x2

Superset with
Pushdowns 60x15 for 4 sets

Finished with

DB rows
60x8
80x8
100x8
120x8

Supersetted with

Reverse EZ bar curls
30x32
40x20
55x15
75x12

Feeling good

SammySebok
08-15-13, 10:47 pm
Deadlift day

Dynamic Effort

Sumo speed pulls
Warm ups
45x10
95x5
135x3
185x3
225x3
275x3
Speed sets
335x3 for 8 sets
Then singles until bar speed slowed
365x1
415x1
445x1

Giant set consisting of

Paused Olympic Squats
225x8 for 3 sets

DB shrugs
120x15 for 3 sets

Lat Pulldowns to upper chest
120x18
140x15
160x13

Finished with a superset of

Dimel DL
225x10 for 3 sets

And planks for 30 sec hold after each set

Hip was great tonight changes seem to be paying off

SammySebok
08-17-13, 3:30 pm
Max Effort Bench

Paused Incline Close Grip

45x15
95x3 for 3 sets
135x2
185x2
225x2
275x2
305x2 (PR)
Reverse mini band
335x2
Reverse monster mini band
365x2

Decline DB press
Some warm ups to adjust to DB's and angle change
60x7
80x5
100x2
Rep sets
120x13 (PR)
100x24 (tied PR)
80x16
Could have got 1-2 more on the 120's and 100's but only had one spotter and didnt want to risk injury and the 80's my chest cramped up so bad I had to have Jordan Browning take it where it was because I couldn't move lol

3 board
135x10
185x10
225x10
265x10
295x10 (PR)

Superset with

Incline DB hammer curls
15x18
25x15
35x12

Next was a superset of

Assisted pull ups
Strong band x16
Average band x10
Light band x10

With

Wide Grip Barbell curls
45x15
55x15
55x15

Finished with a set of DB shrugs 100x20. Strength is on the rise

SammySebok
08-20-13, 7:16 am
Squats

Explosive Pause Squats

Warm Ups
45x10
95x5
135x3
185x3
225x2
295x2
365x2
Speed Sets
405x2 for 5 sets
Add reverse light band
455x1
495x1

Next was a giant set of

Wide Stance Good Mornings off pins
135x15
185x15
225x11
275x6

Low Cable Lat Rows
190x15 for 3 sets

Lat Pulldowns behind head
140x15 for 3 sets

That was all we had time for got a really late start. Will work in some hamstrings and abs today

Chase "BIG COUNTRY" Browning
08-20-13, 9:07 am
Got all the guys at work doing "chasers" patent pending.

SammySebok
08-20-13, 10:49 pm
Got all the guys at work doing "chasers" patent pending.

Nice I haven't done them in a while ill have to break them out

SammySebok
08-20-13, 10:57 pm
Bench

Dynamic Effort Bench with 80lbs of chains alternating grips all reps paused

Warm Ups
45x10
95x3 for 2 sets
Speed Sets
155x3 for 9 sets
205x1
245x1
275x1
295x1

Incline DB Press
50x12
60x12
80x12
100x12
Done with elliptical intervals in between sets

Flat DB tricep extensions
35x20
50x12
60x10

Superset with

Pushdowns
50x15 for 3 sets

Finished with a superset of

Reverse Barbell Curls
45x22
55x18
65x13

And

Multi Grip Bar Rows (widest grip)
135x10
185x10
225x5
275x5
185x15

Chase "BIG COUNTRY" Browning
08-22-13, 9:15 am
http://forum.animalpak.com/showthread.php?41503-THEChaseBrowning-AKA-quot-JC-Penny-Browning-quot-Log-of-Random-Training-Events&p=1336297&posted=1#post1336297

New training log

SammySebok
08-22-13, 10:45 pm
Deadlift

Rep Day

Sumo no belt

45x10 (double over hand)
95x5
135x3
185x3
225x2
295x1
365x1
415x1 (mixed grip)
455x1
275x8
335x8
385x8

Dead Squats pins set just below parallel
285x8 for 3 sets

Finished with a circuit of

Snatch Grip Shrugs
225x15 for 2 sets

DB face pulls lying over incline bench
25x15 for 2 sets

Lat machine abs
50x15 for 4 sets

Solid work

SammySebok
08-24-13, 11:07 pm
Bench

Heavy/rep day

3 Board

Full range warm ups
45x20
95x3 for 3 sets
135x3
185x3
Add 3 board
225x3
275x3
315x3
365x3
405x2 felt off and missed 3rd rep
405x3 easy don't know what was up set before
285x5
325x5
Add slingshot
365x20

1 board
275x5
315x5
355x3 (wanted 5 but was pretty fatigued gonna rearrange my supplemental work so I'm fresher for board work when done)
Full range
265x11

Circuit with elliptical intervals after each round

Straight Bar pushdowns against mini band resistance
X30
X28
X25

Chasers (named after Chase Browning it's DB curls where a hammer curl followed by a regular curl constitutes a rep)
25x14
25x10
25x10

Lat rows on low cable
180x8
230x8
270x8

Finisher
Lat Rows 320x8 followed by DB shrugs 100x25

SammySebok
08-26-13, 10:49 pm
Squats

Rep focus

Squat
45x10 (no belt)
95x5
135x3
185x3
225x2
295x1
365x1
405x1
445x1
485x1 (added belt)
Reverse light band
525x1
575x1 for 2 sets
Straight weight
365x5 (no belt)
405x5 (added belt)
455x5

Safety Squat Bar Olympic Squats
270x8 for 3 sets

Superset with

Pulldowns
130x20
150x17
170x14
130x25

Finished with a circuit of

Glute ham raises
Body weight 2 sets of 8

Hamstring curls
120x15
140x15

Lat machine Abs
80x10 for 4 sets

SammySebok
08-27-13, 10:39 pm
Bench

Dynamic Effort

Explosive Pause Bench alternating grips

Warm Ups
45x20
95x3 for 2 sets
135x3
185x3
225x3
Speed sets
255x3 for 8 sets
275x1 (normal grip on all singles)
305x1
335x1

Multi Grip Bar standing military
95x12
115x12
135x12

That was it for today taking a bit of a deload.

SammySebok
08-29-13, 11:29 pm
Deadlift

Max Effort

Pulls against band tension

45x10 (110lb band tension) double over hand no belt
45x5 (170lb band tension)
95x3
135x3
185x2
225x2
275x2 (mixed grip)
345x1
385x1
435x1
475 no go due to pain in my hip. This was disappointing as my best on this is 500, but its the first time
I've pulled heavy in 6.5 weeks. My strength was in the crapper and my hip was aggravating me again. They are definitely both progressing just got to stay patient. Also after some form review I was straightening my legs way too early in the lift and that definitely didnt help and was probably the cause of discomfort on the 475. Just gotta stay the course and ill be ready for the meet which is what matters

Deficit Conventional Stiff Leg DL
135x15
185x12
225x10
275x8

Superset with

Face pulls with V grip row handle
120x15 for 4 sets

Finished with a superset of

Knee extensions
105x20
140x20
175x20

And

Hanging leg raises
4 sets of 10

SammySebok
08-31-13, 12:49 pm
Bench

Meet progression day with some shirt work as well

Raw paused bench
45x20
95x3 for 2 sets
135x2
185x2
225x2
275x1
315x1
Add 2 board
350x1
385x1 for 2 sets

Shirt work (hadn't had a shirt on in 2 months or so decided to have some fun)
385x2
425x1
455x1
485x1
Add 2 board
515x1
415+40lb of chains x 3
415+80lb of chains x 3
415+120lb of chains x 3

Seated military pin press
95x5
135x5
185x5
135x5

Good day

SammySebok
09-02-13, 9:14 pm
Squat day

Max Effort

Reverse light band squats

Straight Weight warm ups
45x15 (no belt)
95x5
135x2
185x2
225x2
295x2
Add reverse light band
415x2
465x2
510x2
560x1
Add belt and knee wraps
605x2 form felt really good today but was 20lbs off my best double. Still solid work and my form is feeling spot on

Paused wide stance good mornings
135x8
185x8
225x8
275x5

Superset with

Reverse grip cable rows
120x15
140x15
160x15
180x15

Finished with a circuit of

Partner Russian leg curls
3 sets of 8

Single leg hamstring curls
20x15 for 3 sets

Ab rollouts
3 sets of 8

SammySebok
09-03-13, 11:20 pm
Bench

Dynamic Effort

Speed Bench with 80lbs of chains, alternating grips, no leg drive, and paused 1 inch off chest

Warm ups
45x10
95x3 for 2 sets
135x3
Speed sets
175x3 for 9 sets
Rep set 175x16 with mid grip touch and go

Straight weight bench
135x12
185x12
225x12
265x9 (definitely stronger off my chest but fatigued a little quicker on the last set after using no leg drive for speed work)

4 board close grip
185x5
245x5
295x5
335x5

Superset with

DB tricep extensions
25x15 for 4 sets

Finished with a superset of

EZ bar reverse curls
35x32
55x22
75x20

And

DB rows
80x15
100x15
120x15

Chase "BIG COUNTRY" Browning
09-04-13, 9:34 am
Bench

Dynamic Effort

Speed Bench with 80lbs of chains, alternating grips, no leg drive, and paused 1 inch off chest

Warm ups
45x10
95x3 for 2 sets
135x3
Speed sets
175x3 for 9 sets
Rep set 175x16 with mid grip touch and go

Straight weight bench
135x12
185x12
225x12
265x9 (definitely stronger off my chest but fatigued a little quicker on the last set after using no leg drive for speed work)

4 board close grip
185x5
245x5
295x5
335x5

Superset with

DB tricep extensions
25x15 for 4 sets

Finished with a superset of

EZ bar reverse curls
35x32
55x22
75x20

And

DB rows
80x15
100x15
120x15

Nice. Lots of volume!

SammySebok
09-04-13, 5:00 pm
Nice. Lots of volume!

My speed days are really a mix of speed and rep work and the volume has really helped. I did 275x11 on my last set last time on my volume work after speed but also used leg drive for my sets. I beat my reps on the 175+80lbs of chain set though and was one away from my all time best. No leg drive on the accommodating resistance speed weeks will take some adjusting to but I feel it will help

SammySebok
09-05-13, 11:10 pm
Deadlift

Dynamic Effort

Straight Weight warm ups (sumo)
45x10
95x5
135x2
185x2
225x2
275x1
Speed sets each weight done for 2 singles straight weight and then 2 singles with 40lb of chains. Also alternating between sumo and conventional stance
335
365
395
Felt good so I pulled 435 for a single in sumo straight weight

Paused Olympic Squats
275x5 for 3 sets
Again felt good so did 315x3 paused in normal stance

Supersetted these with

Band shrugs with strong bands for 3 sets of 15

And

DB face pulls laying over Incline bench 25x15 for 3 sets

Next was a superset of

Split squats holding 60lb DB's for 3 sets of 8

With

Planks 30 sec holds for 3 trials

Finished the session with a set of standing abs on the lat pulldown 60x15 and a 8 second pause squat with 365 in normal stance

Great session

SammySebok
09-07-13, 4:41 pm
Bench

Max Effort

Reverse Light Band paused close grip

Warm ups (straight weight)
45x20
95x3 for 2 sets
95x2
135x2
185x2
225x2
Add reverse light band
275x2
315x2
345x2
375x2
(PR's)
405x1 (slowed down so I didn't try a second rep)
Slingshot
435x2
Maddog Slingshot
465x2

2 board against 120lb band tension
175x3
205x3
245x3
275x3 (PR)
Drop set full range
185x13 (PR by 3 with some to spare)

Next was a superset of

Multi Grip Bar 3 board press with mid grip
135x10
175x10
205x10
245x10

With

DB hammer curls
25x25
30x18
35x15
50x10

Then a superset of

Barbell Rows
135x20
185x15
225x10
275x5

And

DB concentration curls
25x15 for 2 sets

Finished with a set of multi grip bar tricep extensions 95x16
Craziest thing of the session seeing Mark Jarrell hit 600 with the Maddog on the reverse band close grips

SammySebok
09-10-13, 8:27 am
Last nights training

Squat

Dynamic Effort

Manta Ray box squats against 150lb band tension

Warm Ups
45x10
95x2
155x2
225x2
295x2
Speed sets
365x2 for 6 sets
Add suit straps down
365x1
415x1
465x1
505x1

Close Stance Good Mornings off pins
135x12
185x10
225x10

Superset with

Cat Back rows against draped light band
3 sets of 15

And

Double DB rows laying over incline bench
60x15 for 3 sets

Will get abs and hamstrings in today it got late on us

SammySebok
09-10-13, 11:52 pm
Bench

Dynamic Effort

Explosive pause bench alternating grips

Warm ups
45x20
95x3 for 2 sets
135x2
185x2
225x2
Speed sets
275x2 for 6 sets
Extended rep set mid grip with no leg drive
275x7 rest 30 sec then 275x4 (touch and go)

Standing Military
95x12
115x12
145x12
175x9

Superset of

JM press
115x9
155x6
185x5
225x2

With

Pushdowns
50x15 for 4 sets

Next was a superset of

Pendlay rows
135x5
185x5
225x5
275x5

And

Fat Grip EZ bar reverse curls
35x25
55x20
75x12

Finished with a set of barbell curls 45x25

SammySebok
09-13-13, 11:55 am
Training last night

Deadlift

Rep Day

Sumo
45x10 (no belt)
95x5
135x2
185x2
225x2
295x1
365x1
435x1
485x1
Off 3 in block (with belt)
525x1

4 in deficit Conventional DL (no belt)
225x5
275x5
315x5
365x5

Supersetted with

Snatch grips shrugs
225x15
275x15
315x15

And

Face Pulls with V grip row handle
120x15 for 3 sets

Finished with a circuit of

Sumo stiff leg DL from 1 inch deficit
135x10
185x10
225x10

Knee Extensions
90x30
135x20
180x20

Standing abs on lat machine
70x15 for 4 sets

SammySebok
09-14-13, 2:54 pm
Bench

Max Effort

Paused close grip with 120lb of chains
(40lb chains)
45x10
(120lb chains)
45x3 for 2 sets
95x2
135x2
185x2
225x2
275 tried this 2 sets and each time killed the first rep and stalled dead about 1/2 way or a little more
Touch and go
205x5
225x5
Add slingshot
255x10

Incline DB Press
50x3
80x3
100x3
120x6 (ties best)
100x14
80x13 (ties best)

Bamboo Bar tricep extension
50x21
100x15
100x13
Close grip
100x18

Superset with

Wide grip barbell curls
45x25
65x15
85x13

Then

Light band rows with fat grips
X25 for 4 sets

Superset with

Double DB preacher curls
25x15 for 3 sets

Finished with a set of pushdowns against draped mini bands
X25

SammySebok
09-16-13, 11:01 pm
Squat

Rep Day

Squats
(No belt)
45x10
95x5
135x2
185x2
225x2
295x1
365x1
425x1
475x1
525x1 (add belt)
Reverse light band
575x1
625x1 for 2 sets (belt and knee wraps)
Straight weight
(Belt only)
405x2
445x2
485x2

Had planned on some Olympic squats and lats next but was having a good bit of left wrist/thumb pain so gave it a rest
Finished with a superset of

Planks for 30 sec hold x 5 sets

And

Hamstring curls
85x10 for 5 sets

SammySebok
09-17-13, 11:02 pm
Bench

Dynamic Effort

Speed bench with 80lb of chains alternating grips and no leg drive

Warm ups
45x10 (all sets paused a inch above chest)
95x3 for 2 sets
155x3
Speed sets
195x3 for 6 sets
245x1
Slingshot overloads (feet back on the floor for these)
315x1
355x1
Had planned on hitting 395 as well but still adjusting to not using any leg drive on my speed work

Decline DB press
60x12
80x12
100x12
120x12

Next was a superset of
3 board
275x5
315x5
350x5
385x2 (there's that no leg drive catching up with me again lol)

And

DB tricep extensions
25x15 for 3 sets

Then a superset of

Straight bar low cable rows
180x8
230x8
270x8
320x8

And

Multi grip bar curls (mid grip)
45x25
65x18
85x14
105x10

Finished with a set of light band rows with fat grips for handles x30
Still adjusting to no leg drive on speed sets. It takes a little away from some exercises that day but is benefitting me everywhere else

Chase "BIG COUNTRY" Browning
09-18-13, 9:23 am
I see those manta ray box squats up there. Miss those.

SammySebok
09-19-13, 8:37 pm
Today was a telling day for my training for this meet. I decided to use the cube method to train for my first raw meet. It helped my bench the most and has been beneficial to my squat as well, but my deadlift has been all over the place. I prayed on the way to training today I'd see whether I need to pull sumo(my usual stance) or conventional as it had felt better on a more consistent basis. It was also the last max effort DL week in the rotation before the meet so I decided to pull conv.. Long story short I pulled doubles up to 475 and it felt like 700. My best double in conv is 555. I decided I'd do sumo 3in block pulls just to see how it felt. I've been having a lot of hip pain in sumo so I decided today I wasn't going to overthink things just set up how it naturally comes and pull
Sumo 3in block pull
225x5
275x5
315x5
All pain free and fast so I decided to move to the floor
315x2
365x2
405x2
455x2 best I've felt sumo the whole training cycle so I just stopped there. The block pulls were supersetted with
Shrugs on DL machine
180x15
270x15
270x15

And

Face Pulls
120x15
140x15
160x15

Finished with a circuit of
Reverse hypers
180x15
230x15
270x15

Knee ext
190x25
220x20
250x20

Ab rollouts
6 sets of 8

Felt much better after the session and confident I can pull sumo at the meet

SammySebok
09-21-13, 7:28 pm
Max Effort Bench

Paused Bench with 80lb chains

45x10
95x3 for 2 sets
135x2
185x2
225x2
275x2
315x2(PR)
Add bench shirt
315x2
365x2
405x2
435x2

Raw 2 board
315x3
345x3
375x3
405x1
Full range
275x11

3 board close grip
185x10
225x10
275x10
315x6

Superset with

DB curls
25x30
30x17
35x14
50x10

Finished with a superset of

DB rows
80x8
100x8
120x8
160x8

And

EZ bar curls
65x12 for 3 sets

SammySebok
09-23-13, 10:49 pm
Going to postpone competing until November. My training and body just aren't where they need to be taking the rest of the week off on squat/DL training and then rebuilding. Hate it but at the same time I know it's what's best

SammySebok
09-24-13, 11:51 pm
Bench
Dynamic Effort

Explosive pause bench alternating grips

Warm ups
45x20
95x3 for 2 sets
135x2
185x2
225x2
255x2
Speed sets
295x2 for 5 sets
Paused slingshot singles normal grip
335x1
365x1
405x1 ( speed felt great all the way through. Easiest I've moved all these weights)

DB military (seated)
35x12
50x12
60x12
80x12
100x3
Each set of 12 was followed by a manual treadmill interval on a incline x3 min

Finished with a superset of

Mini band pushdowns
X35
X30

And

Light band curls
X25 for 2 sets

ZachHowertonISG
09-26-13, 12:55 pm
Been a while since i have posted. Been a lot of change going on here lately and i have some new goals and things that im gonna do.

1. I am gonna cut down to 260-270 if it kills me. I love eating what i want and just training but my body just isnt gonna hold upto it. Ive been eating clean for about a month now and ive went from my highest of 320 down to 296. Im still training heavy and as hard as always. all ive changed is diet and ive added cardio in the morning and sometimes evening too. Goal is to actually look like i lift. Might even try to get to where i can see some upper abs..who knows!?

SammySebok
09-26-13, 5:04 pm
Been a while since i have posted. Been a lot of change going on here lately and i have some new goals and things that im gonna do.

1. I am gonna cut down to 260-270 if it kills me. I love eating what i want and just training but my body just isnt gonna hold upto it. Ive been eating clean for about a month now and ive went from my highest of 320 down to 296. Im still training heavy and as hard as always. all ive changed is diet and ive added cardio in the morning and sometimes evening too. Goal is to actually look like i lift. Might even try to get to where i can see some upper abs..who knows!?

Kill it brother you got this

SammySebok
09-28-13, 9:14 pm
Max Effort Bench

Raw Paused Bench

45x20
95x3 for 2 sets
135x2
185x2
225x2
275x1
315x1
Add 1 board
350x1
Add 2 board
385x1
405x1 for 2 sets
Add bench shirt attempting full range(New Super Katana single ply)
405x3
455x2
475x1
500x1 (touched)
Add 2 board
525x1
425+40lb chains x3
425+80lb chains x3
425+120lb chains x3

Seated Military
135x5
175x5
205x5
235x3
185x10

Called it a day. Bench is feeling pretty good

SammySebok
09-30-13, 11:36 pm
Max Effort Squat/DL

Single ply suit DL straps down

Raw warm ups
45x10
95x5
135x2
185x2
225x2
295x1
Add suit (straps down) and belt
365x1
405x1
455x1
495x1
Reverse average band
545x1 for 2 sets

Finished with a circuit of

Raw no belt DL
275x8
315x8
365x8

Hanging leg raises
6 sets of 8

Inclined manual treadmill intervals
3 min x 4 trials

Body felt a lot better with a week of rest. Strength is down quite a bit hopefully it rebounds nicely over the next month

SammySebok
10-01-13, 11:17 pm
Dynamic Effort Bench

Paused (just above chest) Speed Bench alternating grips no leg drive with 80lb of chains

45x10
95x3 for 2 sets
155x3 for 9 sets
Singles with normal grip and leg drive
205x1
245x1
275x1
305x1 for 2 sets because Jordan Browning wasn't satisfied with the first pause so the second was paused extra long

Incline Bench
135x12
175x12
205x12
235x8
Each set of incline was followed by a 3min manual treadmill interval on a incline

Bar Lockouts
95x20
135x12
185x9
225x2

Superset with

Pushdowns
50x15 for 3 sets

Finished with a superset of

Reverse grip Barbell rows
135x15
185x12
225x10
275x3

And

Reverse Barbell curls
45x20
65x15
85x20 (some CT Fletcher came on had to finish strong lol)

SammySebok
10-04-13, 6:21 pm
Meet Prep

Gear squat (single ply)

Raw warm ups
45x15
95x5
135x2
185x2
225x2
295x1
Add suit straps down and belt
365x2
425x1
475x1
525x1
Straps up
585x1
Add knee wraps
635x1
Reverse Average Band
685x1

Raw squats no belt
275x8
315x8
365x8
Each set followed by manual inclined treadmill interval

Squats felt good getting used to the feeling of gear again

SammySebok
10-05-13, 11:10 pm
Max Effort Bench

20lb PR 275+200lb band tension
Typed my whole workout and the page randomly just went to something else and erased it not doing it again

SammySebok
10-07-13, 11:06 pm
Max Effort Squat/DL

Manta Ray Squats
Raw
45x15
95x3
135x3
185x3
225x3
295x3
365x3
425x3
Add belt
475x3
Belt and wraps
515x2
Suit straps down
555x3

Paused Olympic Squat (no belt)
275x5
325x5
375x5
After each set of Olympic squat was a superset of

Pull Ups (dead hang)
Light band assist x5
Body weight 2 sets of 5

And

Light band rows
3 sets of 25

Finished with a circuit of

Manual inclined treadmill intervals
3 min x 3

Partner glute/ham raises
3 sets of 8

1 leg hamstring curls
25x15 for 3 sets

Hanging leg raises
5 sets of 8

SammySebok
10-08-13, 11:08 pm
Dynamic Effort Bench

Straight Weight paused bench alternating grips

Warm Ups
45x15
95x3 for 2 sets
135x3
185x3
225x3
Speed sets
255x3 for 8 sets
285x1
315x1
345x1

Seated Military
95x12
135x12
165x12
195x12

4 board close grip
275x3
315x3
350x3
385x2

Supsetted with

Kettle bell tricep extensions
25x15 for 4 sets

Finished with a circuit of

Reverse grip cable lat rows
180x25
230x20
270x17

Reverse EZ bar curls
35x20
55x20
75x20

Manual incline treadmill intervals
3 min x 4 trials

Feeling good

Chase "BIG COUNTRY" Browning
10-09-13, 10:47 am
Strong pressing. Miss you guys.

SammySebok
10-10-13, 8:26 pm
Strong pressing. Miss you guys.

Miss you too brother

SammySebok
10-10-13, 8:45 pm
Dynamic Effort Squat/DL

Speed Manta Ray box squats against average bands

Warm ups
45x10
95x3
135x2
185x2
245x2
Speed sets
305x2 for 8 sets
345x1
375x1

Speed DL
2 singles with each weight first against bands(110lb resistance) and second with bands & chains(150lb resistance)
285
315
345
After each single was a set of trap exercise
Snatch grip shrugs
225x30
275x30
315x30

And

Face pulls with V grip
120x27
140x22
160x20

Finished with a circuit of

Pull Throughs with average band resistance
90x15 for 3 sets

Knee extensions
100x40
150x25
200x20

Ab roll outs
6 sets of 8

Solid work and felt great

SammySebok
10-12-13, 4:24 pm
Max Effort Bench

Paused mid grip floor press with 80lb chains

45x10
95x3 for 2 sets
135x2
185x2
225x2
PR's
275x2
Add slingshot
315x2
Maddog slingshot
345x2

Straight weight close grip no leg drive
205x5
245x5
285x5 (PR for 5RM)
315x2 (PR)
225x15 (PR)

Multi Grip Bar tricep extensions
95x25
95x20 for 3 sets

Superset with DB curls
25x20
35x16
50x10
25x20

Multi Grip Bar rows
135x5
185x5
225x5
275x5

Superset with

EZ bar curls
65x15 for 3 sets

Finished with a set of V grip pushdowns
50x35

SammySebok
10-14-13, 11:14 pm
Max Effort squat/DL

Conventional DL

45x10
95x5
135x2
185x2
225x2
295x2
365x2
425x2
475x2
Add belt and reverse strong band
515x2
Conv. DL is way down best double is 555. Nothing to do but rebuild it

3 in Sumo block pulls
315x5 for 3 sets

After each set was a superset of

Chest supported double DB rows
60x15 for 3 sets

And

Light band cat back rows

Finished with a circuit of

1 leg HS curls
25x15 for 3 sets

30 sec plank holds
6 sets

Manual incline treadmill intervals
3min x 3

SammySebok
10-15-13, 10:30 pm
Dynamic Effort Bench

Speed bench with 80lb of chains, alternating grips no leg drive

45x10
95x3 for 2 sets
135x3
175x3 for 9 sets
175 to near failure with mid grip 16

DB press
60x12
80x12
100x12
120x8
120x6
Each set was followed by a manual incline treadmill interval x 3min

JM Press
95x15
135x10
175x8
205x5

Superset with

Kettle bell tricep extensions
25x15 for 4 sets

Pendlay rows
135x5
185x5
245x5
285x5

Superset with

Reverse EZ bar curls
35x30
55x22
75x18
95x12

SammySebok
10-17-13, 10:19 pm
Dynamic Effort Squat/DL

Speed manta ray box squats against average bands

Warm ups
45x10
95x5
135x2
185x2
245x2
295x2
Speed sets
335x2 for 8 sets

Straight weight speed pulls (sumo)
365 for 8 singles
After each deadlift alternated between

DB shrugs
120x15 for 4 sets

Or

Face pulls laying over incline bench
25lb KB x15 for 4 sets

Finished with a circuit of

1 leg knee extensions
100x22
100x20 for 2 Sets

Single stiff leg DL
50lb KB in each hand 3 sets of 8 per leg

Ab rollouts
6 sets of 8

SammySebok
10-21-13, 10:21 pm
Max Effort Squat/DL

Olympic Squat
45x10
95x5
135x2
185x2
225x2
295x2
365x2
405x2
455x2
Add belt
505x1 (Zach had to help me on the 2nd rep got forward out of groove)
Add knee wraps
530x2 (PR)

Pause squats normal stance
315x5
365x5
405x5
After each set was a superset of

Chin ups
Body weight 2 sets of 5
20lb x5

And

Light band rows
3 sets of 25

Finished with a circuit of

Partner glute/ham raises
3 sets of 8

Hamstring curls
70x15 for 3 sets

Hanging leg raises
6 sets of 10

Manual incline treadmill intervals
3min x 3 trials

Strength is coming back

SammySebok
10-26-13, 4:13 pm
Max Effort Bench
1 board

Warm ups (paused full range)
45x15
95x3 for 2 sets
135x2
185x2
Add 1 board (touch n go I tend to get loose and/or heave the weight if I pause boards)
225x2
275x2
315x2
350x2
385x2 (PR)
Slingshot
415x2
Maddog slingshot
435x2

Incline close grip
185x5
225x5
275x5 (PR)
225x11

DB tricep extensions
35x25
50x20
60x15
80x12

Superset with

DB curls
25x20
35x15
50x8

Finished with a superset of

Reverse grip cable rows
180x8
230x8
270x8
320x8

Barbell curls
45x15
65x15 for 2 sets

Great day been a while since I set PR's on 1 board and incline close grip progressing for sure

SammySebok
10-29-13, 10:51 pm
Last heavy bench session before my meet

Paused Bench with 160lb chain/band resistance

45+40lb chains x10
45+mini bands and chains (120lb) 2 sets of 3
45+monster mini bands and chains (160lb) x3
95x3
135x1
185x1
225x1
275x1
Add slingshot
295x1
245x8

1 board straight weight
275x5
315x5
355x3 for 2 sets

With a 3 min manual incline treadmill interval after each set

DB lying tris
50x8 6 sets with 30 second rest between sets

Finished with a circuit of

Reverse Barbell curls
45x25
55x17
65x17

Mini band pushdowns
3 sets of 20

DB rows
100x8 for 2 sets
120x8 for 2 sets

Chase "BIG COUNTRY" Browning
10-30-13, 9:51 am
When/Where is your meet?

SammySebok
10-30-13, 11:58 am
When/Where is your meet?

Nov 9th at Ravenswood

Chase "BIG COUNTRY" Browning
10-30-13, 2:16 pm
Nov 9th at Ravenswood

Wish I could make it!

SammySebok
10-31-13, 7:29 pm
Dynamic Effort Squat/DL

Last squat/DL session before meet so but of a deload

Box squats against light bands (80lb tension)
Warm ups
45x10
95x5
135x2
185x2
225x2
Speed sets
275x2 for 5 sets

Reverse hypers
180x15 for 2 sets
230x15 for 2 sets
270x15 for 2 sets
Following each set was a set of barbell shrugs 315x15x6

Finished with a superset of

Knee extensions
250x15 for 3 sets

Lat machine standing abs
90x15 for 3 sets

SammySebok
11-14-13, 10:04 pm
Meet was this last Saturday. It went okay but not as I hoped. Weighed in at 243.8 so I missed the 242 class. I went 6/9 missing my 3rds on all 3 lifts. I finished 639/485/580. With my 3rds I would've been 661/508/628. Very close to a nice PR total. First training session since the meet today did some light dynamic work
Speed box squat with SSB+80lbs of chains 230x2 for 8 sets
Rack squats starting at parallel 315 for 8 singles supersetted with DB shrugs 120x15 after each set
Finished with a circuit of
SLDL
135x15
185x15
225x15

Knee extensions
145x25
190x25
235x25

Lat pulldown abs
70x15 for 6 sets

SammySebok
11-17-13, 11:50 am
Yesterday's training
Max effort bench

Mid grip floor press
45x15
95x3 for 2 sets
135x3
185x2
225x2
275x2
320x2 (5lb PR)
335x2 (20lb PR)
Slingshot
365x2
Maddog slingshot
385x2

2 board against 80lb band tension
205x5
255x5
295x4
Add slingshot
325x5
Raw full range
205x13

Accessory supersets
Bamboo bar JM press with DB curls

Barbell rows with EZ bar curls

SammySebok
11-18-13, 8:30 pm
Max Effort Squat/DL

Manta Ray Squats
45x10 (no belt)
95x5
135x3
185x2
225x2
295x2
365x2
405x2
455x2
Add belt
485x1 felt light but having some pain in left glute and shifted away from it so stopped there. Don't need to push things yet but this problem is extremely frustrating and everytime I think it's behind me it pops back up.

Circuit of
Olympic pause squat
225x8
275x8 for 2 sets

Dead hang pull ups
3 sets of 5

Chest supported double DB rows laying over incline bench
60x15 for 3 sets

Finished with a circuit of
Manual treadmill intervals 3 min x 3
Hanging leg raises 5 sets of 8
Single leg hamstring curls 25x15 for 3 sets

SammySebok
11-19-13, 8:48 pm
Dynamic Effort Bench
Speed bench with 80lb of chains alternating grips (reps paused just above chest)
45x10
95x3 for 2 sets
155x3 for 9 sets
205x1
245x1
285x1 (singles all normal grip)

DB press
60x12
80x12
100x12
120x10
Manual treadmill interval after each set

4 board close grip against 80lb band tension
185x5
225x5
265x5
295x4
Superset with pushdowns 50x15 for 4 set

Finished with a superset of band cat back rows and reverse barbell curls

SammySebok
11-21-13, 9:34 pm
Dynamic Effort Squat/DL
Safety Squat Bar box squats with 80lb chains
Warm ups
70x10
120x5
160x2
210x2
Speed sets
250x2 for 8 sets
300x1
340x1
370x1

Speed DL
345x1 for 8 sets with superset of KB face pulls 25x15 after each set

Superset of glute ham raises and band hamstring curls
Finished with a superset of single leg knee extensions and ab rollouts

ibnmahama
11-22-13, 12:35 am
Meet was this last Saturday. It went okay but not as I hoped. Weighed in at 243.8 so I missed the 242 class. I went 6/9 missing my 3rds on all 3 lifts. I finished 639/485/580. With my 3rds I would've been 661/508/628. Very close to a nice PR total. First training session since the meet today did some light dynamic work
Speed box squat with SSB+80lbs of chains 230x2 for 8 sets
Rack squats starting at parallel 315 for 8 singles supersetted with DB shrugs 120x15 after each set
Finished with a circuit of
SLDL
135x15
185x15
225x15

Knee extensions
145x25
190x25
235x25

Lat pulldown abs
70x15 for 6 sets

Those are still some good numbers from your meet even though you didn't get what you wanted

SammySebok
11-23-13, 9:00 pm
Those are still some good numbers from your meet even though you didn't get what you wanted

Thanks man it's only a matter of time and some big PR's will fall

SammySebok
11-23-13, 9:13 pm
Fun day at the Animal ABC. Good to hang out with Chase Browning again along with meeting Brandon Lilly and Phil Harrington

Max Effort Bench session
Paused close grip
45x15
95x3 for 2 sets
135x3
185x2
225x2
275x2
320x2
335x2 (20lb PR and only 10lb under best touch and go single)

Bench shirt paused 2 board
425x2
455x2
485x2
505x2

Back to raw close grip
245x5
275x5
Add slingshot
305x10

Incline close grip
165x12 for 2 sets
165x9 (was pretty tanked by this lol)

Superset
DB tricep extensions
40x25
50x20
60x15

With

DB Curls
30x20
40x10 for 2 sets

Finished with a superset of
DB rows
50x8
80x8
110x8
130x8
Double DB row
50x20

With

DB hammer curls
25x10 for 3 sets

SammySebok
11-25-13, 7:51 pm
Great session tonight left a little on everything and was back close to PR weights. Most importantly no pain

Max effort Squat/DL
Opposite stance pulls (conventional)
45x10
95x3
135x3
185x3
225x3
295x3
365x3
405x3
455x3
500x3
365x11

3 in sumo block pulls
225x5
275x5
315x5
365x5

Supersetted with
Reverse grip lat pulldowns
140x15 for 3 sets

Band lat rows
3 sets of 25

Finished with a circuit of hamstring curls, hanging leg raises, and manual incline treadmill intervals

SammySebok
11-26-13, 10:32 pm
Dynamic Effort Bench
Paused speed bench alternating grips
Warm ups
45x15
95x3 for 3 sets
135x3
185x3
225x3
Speed sets
255x3 for 8 sets
275x1
315x1

Standing Military
95x12
135x12
175x12 (PR)
135x12
Manual treadmill interval after each set

JM press
95x8
135x8
175x8
135x16
Superset with DB tricep ext 15x25 after each set

Finished with a superset of
Fat grip reverse EZ bar curls
35x27
55x22
75x12

Low cable rows
180x15
230x12
270x10
320x8

SammySebok
11-28-13, 10:02 pm
Dynamic Effort Squat/DL training
Safety Squat Bar Box squats with 80lb chains
Warm ups
70x10
120x5
160x2
210x2
250x2
Speed sets
275x2 for 8 sets

Speed DL 2 singles with each weight the first time with 80lb chains the second with 120lb chains
285
315
345

No hip pain but those muscles were definitely worked and fatigued in that area. Will do some quads and abs tomorrow

SammySebok
11-30-13, 8:49 pm
Max Effort Bench
Paused wide grip
45x15
95x3 for 2 sets
135x3
185x3
225x3
275x3
315x3
345x2 stalled halfway on 3rd rep. 345 was my best double and was way easier this time
Slingshot
375x3
Maddog slingshot
405x3

2 board
285x5
325x5
365x4 (2 rep best)
Full range
255x13

Superset of Fat grip EZ bar tricep extensions and barbell curls

Finished with
DB rows
80x15
100x15
120x10
160x8

SammySebok
12-02-13, 10:04 pm
Max Effort Squat/DL
Olympic Squats
45x10
95x3
135x3
185x3
225x3
295x3
365x3
405x3
455x3
495x3
545x2
365x7
Felt good no hip pain and core strength is coming back good no belt or wraps until after 455x3

Paused safety squat bar squats
250x5
300x5
340x5

Superset with
Lat pulldowns to chest
120x15 for 3 sets
And
Band rows
3 sets of 15

Finished with a superset of hanging leg raises and single leg hamstring curls

ibnmahama
12-02-13, 11:23 pm
Max Effort Squat/DL
Olympic Squats
45x10
95x3
135x3
185x3
225x3
295x3
365x3
405x3
455x3
495x3
545x2
365x7
Felt good no hip pain and core strength is coming back good no belt or wraps until after 455x3

Paused safety squat bar squats
250x5
300x5
340x5

Superset with
Lat pulldowns to chest
120x15 for 3 sets
And
Band rows
3 sets of 15

Finished with a superset of hanging leg raises and single leg hamstring curls

Nice! Putting in work

SammySebok
12-04-13, 10:37 pm
Nice! Putting in work

Thanks man hopefully here over the next couple months I can squat 585-600 for 2-3 in my normal (wider) stance. Strength is building nicely right now

SammySebok
12-05-13, 10:01 pm
Dynamic Effort Squat/DL
Speed Box Squats with Safety Squat Bar +80lb chains
Warm Ups
70x10
120x5
160x2
210x2
250x2
Speed sets
300x2 for 8 sets
Add suit straps down
340x1
390x1
430x1
470x1

Rack squats from hole position with straight bar and straight weight
345x1 for 8 sets with 45 sec rest between sets

Superset of
DB shrugs 120x20 for 3 sets
Neck Harness 25x15 for 3 sets

Finished with a superset of
Planks for 30 sec holds for 4 sets
Knee extensions
100x25
145x20
200x17

SammySebok
12-09-13, 7:22 am
Decided to do bench only at a USPF meet yesterday. It was our weekend to train in shirts anyways so we said why not compete. Had a great day went 3/3 hitting 474/496/507. The 507 was a meet PR. Shouldn't be long before I beat my training best of 523 on the platform

SammySebok
12-09-13, 8:50 pm
Max Effort Squat/DL
Gear Squat
Raw warm ups
45x10
95x5
135x3
185x3
225x2
295x1
Add suit straps down
365x2
425x1
485x1
Straps up
545x1
595x1
Add wraps
645x1
Reverse average band overload
700x1
All the reps were easy coming up but need to be a little deeper as they were borderline but high. Suit was extremely tight. Gotta loosen it back up

SammySebok
12-10-13, 9:10 pm
Dynamic Effort Bench
Speed Bench with 80lb chains paused right above the chest, alternating grips no leg drive
Warm ups
45x10
95x3 for 2 sets
135x3
175x3 for 9 sets
175 to near failure mid grip touch and go. Got 17 for a best and stopped

Fat grips bench press straight weight
135x12
185x12
225x12
Followed each set with a manual inclined treadmill interval

Bar lockouts
95x20
135x15
185x8
225x3
Superset with pushdowns 50x15 after each set

Superset of

Meadow rows
70x10
90x10
115x6
135x3

And

Multi Grip Bar curls
35x20
55x15
75x15

Finished with light band cat back rows

SammySebok
12-12-13, 8:46 pm
Deadlift suit training
Raw warm ups
45x10
95x5
135x3
185x3
225x2
295x1
Add suit (straps down for all reps)
365x1
425x1
475x1
515x1
Reverse band overloads
565x1
635x1
All easy reps just getting some work in the suit loosening it up and feeling some weight. Not competing until April so no need to push to hard just yet especially with raw pulls on Monday

SammySebok
12-14-13, 4:00 pm
Max Effort Bench
Close Grip floor press with 80lb chains
45x10
95x3 for 2 sets
135x2
185x2
225x2
275x2
300x1 for 2 sets
215x5
245x5
Add Sling Shot
275x7

Close grip on bench no leg drive with 40lb chains
135x5
185x5
225x5
275x3
185x16

Multi Grip Bar tricep extensions
95x25
95x22
95x20 for 2 sets

Superset with

DB concentration curls
25x22
35x16
50x8

Barbell rows
135x12
185x8
225x5
275x5
315x5

Superset with

Multi grip bar curls
45x15 for 3 sets

Finished with a strip set on tricep pushdowns and band rows to fatigue

SammySebok
12-17-13, 9:40 pm
Dynamic Effort Bench
Straight weight speed bench paused with alternating grips
Warm ups
45x15
95x3 for 2 sets
135x2
185x2
225x2
Speed sets
275x2 for 6 sets
275 Mid grip extended set no leg drive 8 then 4 reps (PR)

DB military
50x12
60x12
80x12

3 board
275x5
315x5
365x3
365x4
Supersetted with band kickbacks set of 15 after each set

Finished with a superset of
Band cat back rows 3 sets of 20
Reverse EZ bar curls
35x30 for 3 sets

SammySebok
12-21-13, 4:35 pm
Max Effort Bench
Paused Incline close grip
45x15
95x3 for 2 sets
135x2
185x2
225x2
275x2
315x1.5 hit the rack on the first one and got flared bad on the second
Reverse mini band
345x2
Reverse monster minis
375x2
405x2

1 board
275x5
315x5
355x2
Add slingshot
355x5
Maddog slingshot
385x5
Raw full range
275x9

3 board close grip
185x10
225x10
265x10
305x8

Superset with

Double DB preacher curls
25x20
35x15
50x10

Finished with a superset of

Cable preacher curls
50x15 for 3 sets

Chest supported double DB rows
60x10
80x10
100x10

SammySebok
12-23-13, 8:41 pm
Max Effort Squat/DL
Squats with 80lb chains
45x10
95x3
135x3
185x2
225x2
295x2
365x2
405x2
455x2
Add belt
495x1
Belt and wraps
545x1
Suit straps down
600x1

Close stance good morning with 80lb chains
45x10
95x8
135x5
185x5
225x5

Superset with band rows 5 sets of 20

1 leg hamstring curls
25x20 for 5 sets

Superset with

Standing lat machine abs with band resistance
50x12 for 5 sets

SammySebok
12-25-13, 12:35 am
Christmas bench session
Dynamic Effort Bench session
Speed bench with 80lb chains alternating grips, paused, no leg drive
Warm ups
45x10
95x3 for 2 sets
135x3
Speed sets
195x3 for 6 sets
Rack press from chest
185x1
225x1
255x1

Incline DB press
60x12
80x12
100x12

Finished with a circuit of

Bamboo bar tricep extensions with hanging KB's
50x30 for 4 sets

Reverse barbell curls
45x25 for 4 sets

Low cable lat rows with straight bar
180x8
230x6
270x5
320x5
230x20

SammySebok
12-26-13, 7:49 pm
Dynamic Effort Squat/DL training
Speed box squat using manta ray against ~150lb band tension
Warm ups
45x10
95x3
135x2
185x2
225x2
275x2
Speed sets
335x2 for 8 sets

Speed conventional DL against ~170lb band tension
225x3 for 5 sets

Circuit of
Lat pull downs to chest
120x15 for 3 sets

DB shrugs 100x25 for 3 sets

Planks 30 sec hold for 6 sets

Finished with
Knee extensions 200x15 for 3 sets with squeeze/hold at end of every rep

SammySebok
12-28-13, 3:49 pm
Max Effort Bench
3 board
Full range paused warm ups
45x15
95x3 for 2 sets
135x3
185x3
225x3
3 board
275x2
315x2
350x2
385x2
415x2
435x2
455x1
Full range
315x5
Sling Shot
365x5
Maddog slingshot
405x3

Decline DB press
100x8
120x11
100x23
80x17

Superset of

DB tricep extensions (palms facing out)
35x27
50x20
60x20
80x15

EZ bar curls
65x17
85x14
105x12

Superset of

MGS bar rows
135x8
185x5
225x5
275x5

Double DB hammer curls
25x15 for 3 sets

Finished with a set of band rows x30

SammySebok
12-30-13, 8:58 pm
Max Effort Squat/DL training
Opposite stance Deadlift against ~115lb band tension
Conventional DL
Straight weight
45x10
95x5
Add band resistance
95x2
135x2
185x2
225x2
295x2
365x2
405x2
455x2
475x1
335x5
Got my fingers smashed before I even got to 135 spotting a squat that went bad so my grip was going by the time I was to 335 and I had already bled through my bandage once and had to change it so left some reps in the tank and rested the hand the rest of the session.

Finished with a superset of

Band resisted decline sit ups
4 sets of 10

Hamstring curls
70x20 for 4 sets

SammySebok
01-03-14, 11:51 pm
Dynamic Effort Squat/DL
Average band (~150lb) box squats with manta ray
Warm ups
45x10
95x3
135x2
185x2
225x2
295x2
Speed sets
365x2 for 6 sets
Add suit straps down
365x1
415x1
465x1
515x1

Speed DL against short average band (~170lb)
285x1 2 sets
315x1 2 sets
345x1 2 sets

Supersetted with

Face pulls
120x15 for 6 sets

SammySebok
01-04-14, 5:17 pm
Max Effort Bench
Paused Bench
45x15
95x3 for 2 sets
135x3
185x2
225x2
275x1
315x1
335x1
Add 2 board
365x1
395x1 for 2 sets
Add bench shirt
Full range
425x1
465x1
505x1
Add 2 board
495x2
Add reverse strong band
545x2
585x2
635x2
700x1
Raw full range
Rest pause 3 sets 30 sec rest between sets
315x 6,3,2

Standing Military
135x5
175x5
215x5

SammySebok
01-06-14, 11:14 pm
Equipped Squat/DL work
Raw warm ups
Squat
45x10
95x5
135x3
185x2
225x2
Add belt
295x1
Add suit straps down
365x1
425x1
475x1
Straps up
525x1
595x1
655x1 with knee wraps
Reverse average band
715x1

Deadlift suit straps down
365x1
425x1
475x1
525x1
Reverse strong band from eye level
585x1

That was it everything is on track

SammySebok
01-09-14, 9:47 pm
Dynamic Effort Squat/DL
Speed Box Squat against ~350lb band tension
45+150lb x10
45+200lb x5
45+350lb x3
95x2 for 3 sets
135x2
185x2

Straight weight pin squats starting at parallel
375x1 for 8 sets 45 sec rest between sets

DB shrugs
100x20 for 4 sets

SammySebok
01-11-14, 6:46 pm
Max Effort Bench
Pause Pench
45x15
95x3 for 2sets
135x3
185x3
225x2
275x1
315x1
345x1
Reverse light band
345x3
385x3
415x3
Add Sling Shot
455x3
Maddog slingshot
475x3

Reverse strong band 2 board (raw)
405x3
455x3
495x3
545x2
Straight weight full range
295x7

3 board close grip with fat grips
225x10
275x10
315x7

Superset with

DB hammer curls
25x20
35x15
50x13

Finished with a circuit of

Band cat back rows 1set of 25, 3sets of 20

Barbell curls 45x15 for 3sets

Band pushdowns
4 sets of 25

SammySebok
01-16-14, 10:14 pm
Dynamic Effort Squat/DL
Speed Box Squats with ~350lb band tension
135 for 5 sets of 2

Speed DL against 280lb band tension
225 for 5 sets of 3

Partner glute/ham raises
BW x 10
BW+20lb x 10
BW+40lb x 10

Superset with

DB shrugs
100x25 for 3sets

Single leg knee extensions
90x15 for 3 sets

Superset with

Ab roll outs for 3 sets of 10

SammySebok
01-18-14, 4:53 pm
Max Effort Bench
Paused close grip with 40lb chains
45x12
95x6
95x3
135x2
185x2
225x2
275x2
300x2
315x1
335 missed weight felt light and flew off my chest but I flared bad and couldn't lock out just need to focus on form/lat tightness
315x1
225x5
255x5
Add Sling Shot
285x10

Incline DB press
80x6
100x6
120x4
100x10
80x14
Flies
50x15

Lots of bi's , tri's, and lats to finish out

SammySebok
01-20-14, 9:35 pm
Max Effort Squat/DL
Opposite stance DL
45x10
95x5
135x3
185x3
225x3
295x2
365x2
425x2
475x2
515x2
365x8

Sumo 3in Block pulls
315x5
365x5
405x5

Superset with

Chest supported double DB row
60x15 for 4 sets

Finished with a circuit of

Hanging leg raises
3 sets of 8

1 leg hamstring curls
25x15 for 3 sets

KB shrugs
50x25 for 3 sets

joe woods
01-20-14, 10:20 pm
Iron Saints Gym is a small gym that was family built and is family operated. Iron Saints was built with bricks of camaraderie on a foundation of powerlifting. It serves as a vessel that brings together people of various skill levels and training methods to accomplish the common goal of becoming stronger. From a young woman who just crushed multiple American records in her very first meet to a seasoned veteran preparing for NASA Nationals in Vegas, I can promise you there will be a lot of blood, sweat, and PRs in this thread. Stay tuned and subscribe! Lots of thorough training logs and pics/vids to come!

just wanted to say hello!

SammySebok
01-21-14, 8:58 pm
Speed/Rep Bench day
Pause bench pinky on ring
45x15
95x9
95x3
135x3
185x3
225x3
265x8

Decline Close grip
225x 18,12,11

Elbow out (90 degree) bar tricep ext
95x20
135x15
185x7
225x5

Superset with

DB tricep ext
25x15 for 4 sets

Circuit

Hex bar rows
135x15
185x12
225x7
275x7

Reverse barbell curls
45x20
65x15
85x15
105x15

Incline elbow out DB tricep ext
40x20 for 4 sets

SammySebok
01-24-14, 12:31 pm
Yesterday's training
Dynamic Effort Squat/DL
Speed box squat
185+350lb band tension for 4 sets of 2 then singles in suit straps down
275x1
315x1
365x1
405x1

Speed DL from 1 inch deficit
405x1 for 8 sets

Accessories

Stiff leg rack DL
225x15 for 4 sets

Decline sit ups with weight behind head
25x10 for 4 sets

Barbell Shrugs
225x15 for 6 sets

Knee Extensions
200x20
200x15 for 2 sets

SammySebok
01-25-14, 3:17 pm
Max Effort Bench
Pause Bench
Raw
45x15
95x9
95x3
135x3
185x2
225x2
275x1
315x1
335x1
1 board
365x1
2 board
395x1
415x1
Bench shirt full range
435x1
475x1
515x1
Add 2 board
495x2
Add reverse strong band
545x4
585x3
635x2
Raw full range
315x 6,3,1 with 30 sec between sets

Seated military
135x5
185x5
225x5
250x2
185x12

SammySebok
01-27-14, 11:44 pm
Max Effort Squat/DL
Squat
Raw
45x10
95x5
135x3
185x2
225x2
Add belt
295x1
Add suit (straps down)
365x1
425x1
475x1
Straps up
525x1
605x1
Add wraps
665x1
Reverse strong band
785x1

Deadlift in suit straps down
405x1
455x1
495x1
535x1
Reverse strong band
600x1

Getting everything dialed in for April

SammySebok
01-28-14, 9:32 pm
Dynamic Effort Bench
Speed Bench paused alternating grips
Warm ups
45x15
95x9
95x3
135x2
185x2
225x2
Speed sets
245x2 for 6 sets

Accessories

Wide Grip
185x12
225x12
275x12

Mid grip 3 board
225x16
275x12
315x6

Band Pushdowns
6 sets of 15

DB Rows
80x20
100x15
120x15

EZ bar curls
Reverse grip
35x25
55x20
75x15
Regular grip
75x15

KB Shrugs
50x25 for 3 sets