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mountaindogsix
04-10-14, 11:20 am
This thread will serve as a log for me and the guys I train with down in San Antonio. We're an informal powerlifting club with 6 active members and a 7th who's moved on to Nebraska and is Animals' ABC guy where he lives. The crew is made up of several military contractors and 3 active duty Army folks. We've all been pretty active with the folks from JTS and post regularly on their site. We've also had the good fortune to train with them on several occasions. Its good to see BJ Whitehead here as he helped us a lot a few weeks ago during the BUS2 JTS seminar in Houston. We run a CUBE program cycle and its resulted in a lot of success over the last year, on the platform. We start next Monday on our Boss cube and I'll keep the log here updated as to our progress. Great site and I hope I can contribute.

MikeMeyer86
04-10-14, 11:23 am
This thread will serve as a log for me and the guys I train with down in San Antonio. We're an informal powerlifting club with 6 active members and a 7th who's moved on to Nebraska and is Animals' ABC guy where he lives. The crew is made up of several military contractors and 3 active duty Army folks. We've all been pretty active with the folks from JTS and post regularly on their site. We've also had the good fortune to train with them on several occasions. Its good to see BJ Whitehead here as he helped us a lot a few weeks ago during the BUS2 JTS seminar in Houston. We run a CUBE program cycle and its resulted in a lot of success over the last year, on the platform. We start next Monday on our Boss cube and I'll keep the log here updated as to our progress. Great site and I hope I can contribute.

Excellent!

mountaindogsix
04-14-14, 3:35 pm
Alright day 1 Cube cycle 4......Deadlifts.



Today called for 65% so I blasted through my working sets before the rest of the crew showed up.



405X3 for 8 sets. I blasted through these..no floor bounce..just pick put down and repeat.

Sumo 315X5 for 3 sets

BB rows 135X10 X3

Pull downs 3X15

Abs



This cycles deads will be supplemented on our speeds weeks with car deads on strongman day so I think we'll have enough work in. Had this been a mid cycle day i would have loaded the bar into the high 5's and done extra work but its day one and a long week. I think We all felt great for the first day back.

mountaindogsix
04-15-14, 3:51 pm
Bench day..or the day I cant friggen stand. However today wasnt bad 70% of 330 for 3 sets of 8-12. On higher rep days I try and hit the mid mark of 10 through all 3 sets.



After a low weight higher rep warm up I went 225X8- this initially felt horrible as I went with a wider grip. I went in a bit and smoked the next 225X10/225X10...2nd set half reped no touch...3rd all paused. This si something I'm trying this cycle...a bit more rep work and less pausing everything.



Then close grips at 235X8/235X8

DB press 80lbs 3X15

Lat pull downs

Tri puchdowns

Tabada abs at 10 intervals that sucked.



Today was encouraging. Any day my shoulder holds up is good

mountaindogsix
04-17-14, 11:56 am
Yesterday was strongman....we did abit more thne a 40 yard down and back with 320 loaded with some lighter warms. Then moved on to the Kalle beck car deadlift special....that went over really well and end with a screaming match between me and the old as hell AF guy who swore either we we're being unsafe or the bumper plates were gonna break. Shortly there after I made a disparging remark about those friggen masks the cool kids wear...adding the f word for affect and got kicked out. I like those deads....

mountaindogsix
04-17-14, 3:30 pm
Tricepticon Thursday...or close grip and OHP.


We started today with OHP.


115X5

135X5

155X5

175X5

185X5


Closegrip with the slinger....

225X10

275X5

295X5

315X3


Z press - yeah not so much

115X5

135X3

Dead


Floor press 3X45X15

Tri push downs/pull downs 5X

Weighted abs.....


Good day but shoulder is smoked.

mountaindogsix
04-21-14, 4:34 pm
Squaats from Friday...



315X3 for 8 sets. We broke them up into two groups of 4 and banged them out...I was smoked.

Followed that with pauses at 225X2X8.......again smoked

Smith squats for quads

Ham curls

done...

mountaindogsix
04-21-14, 4:35 pm
Big dead Monday...


I built a 2.6 inch box that with the rubber is more or less like 3 inches. Still working to incorporate the box into training but today called for 5 sets of 2 reps at 80% or 500lbs for me.


I warmed through 385 and went 500X2/500X2 from the box. These were killer..unreal how hard they were.

Then went 500X2X3


315X5X3 on sumo

135X10X3 good mornings

Pulldowns for 4-5 sets

Abs

mountaindogsix
04-22-14, 4:59 pm
Bench day.....


80% of 325 was 260X2X5.


Shoulder felt like ass as usual so i went 275 with the slingshot paused....I did more work because of the slinger.

275X2

275X2

275X4

275X5


Close grip same: 245X2X8


DB: 80X15

80X6 - shoulder had enough -


Pushdowns

Abs

mountaindogsix
04-23-14, 3:32 pm
STRONGMAN WEDNESDAY -


First off we changed gyms to Heavy metal gym, SA. They have everything we need to train.


Today was like a kid on Christmas morning...we had to try everything.


We did the yoke up to 2 45lbs per side for 4-5 trips

We did the viking press up to 2 45lbs per bar for 4-5 sets

We did the log - up to 35lbs per side 4-5 sets

We flipped the tire thing....more for conditioning ..no added weight.


Today rocked. next week we'll go back to the laid out programmimg.

mountaindogsix
04-24-14, 4:19 pm
Today was our closegrip day. As our Wednesaday strongman training has evolved, thusday has become more of a bodybuilding day as well.



closegrip 5-6 sets up through 225

floor press 3x45x15

Neck machine 75LBsX3

Tri pushdowns 6 sets

Face band pulls 3 sets

Lat pull downs 3 sets

Biceps w/fatgrips 4 sets

shoulder press machine 3 sets

Sit ups



All the work after floor press was done very fast.

mountaindogsix
04-25-14, 4:20 pm
SQAAAAATS!!!!



Today was 70% 2-3 sets of 8-12 so it was a possible rep PR time . Of a possible 36 reps at 335 I wanted 30.



Warmed through 225...



335X9

335X12

335X10

Fronts
2x5 135...

garysnider
04-28-14, 4:11 pm
First day of deficit deads from the box. The box is tall. So tall I can barely fit my feet under the bar! Today was rep day too, WTF...

Warmed up to 225 on the box
255x8 from the box
255x8 floor
255x6 floor

Kroc rows
80lbx15
90lbx10x2

Pulldowns 120x15x3

mountaindogsix
04-28-14, 4:57 pm
I coached today and Gary and the rest trained their asses off. We should have the full team here before long. The box is 2.5 inches and the mat really makes it 3. It sucks..but worth it.

garysnider
04-29-14, 8:41 pm
Today was explosive bench. My 65% was 105 but screw that.

Bench 135x3x8
CGBP 115x8x2
DB Press 45x10x3
Lat Pulldown 120x20, 120x15

mountaindogsix
04-30-14, 3:52 pm
Alright today was a smoker: It was strongman wednesday at heavy metal gym.


This morning I had the wonderful and soul sucking Army PT test. Nothing is hard but just coming off a meet and then beginning a new cycle , I've been balancing diet, pt test prep and a new cycle. Smoked the test and then we executed our wednesday workout at noon.


Farmers carries 4x

Log lifts 5X - not bad for two dudes with fucked up shoulders.

Car deadlifts - first time we really did multiple sets so I worked up to 315 plus an extra set with chains

Tire flips on the tire machine - still no weight


As we get farther into the program I'll start paying attention to weight. We're still trying to codify what we want to do each week. We have access to everything so we've tried to hit a bit of everything the last two weeks.

mountaindogsix
05-05-14, 3:29 pm
Ok...as we're getting ready to train with the geared monsters from Somerset Highschool next week we changed things around. We oberved national bench day today with the rest of the country.


80% of max for 3 sets at 260.

Today was great...moderate to little pain which is really no pain.


260X6 - bro

260x8 - 4bro/4 paused

260X8 - paused

Closegrip

245X8

245X8

245X8

DB press

80X20

80X11

80X15


Pushdowns

Lat pull downs

weighted abs

mountaindogsix
05-06-14, 3:43 pm
Squats......70% at 335X2 for 6 sets. I was not feeling it today but if I was I wanted to go heavy after the work sets.


I warmed through 315 and took that 1 time.


We did 3 back to back sets to speed things up.


335X2

335X2

335X2

335X2

335X2

335X2


By set 4 I was felling it and after number 6 decided to work in to heavier sets. I took 425X1 and then 460 for a gym PR and smoked the 425 and got the the 460...a bit slow but it was well below depth and locked at the top.

My last meet I opened at 425 and hot 475 for my last attempt. I hit 460 after a good bit of work today so I think 500 in July is easily doable. Unlike bench and deads...I want to be close to 500 so its not discovery learning during the meet. Bench I don't care and deads...as long as I pull a 625 (1rp max) somewhere I'll go 645 in July.


1 set of pauses at 275X8 and 2X sets of smith machine squats for quads at 135 very fast 12-15 reps.

mountaindogsix
05-12-14, 3:16 pm
Friday Deads first:



The work called for 85% at 2 resps of 4 sets. We have not gone heavy since our meet so those who were close to 500 wanted to take a shot. I had everybody complete 2 working sets of the correct % first. This does not include warm ups through 405.



530X2

530X2

and then if anybody hit there 500lbs PR I'd take 600...Travis hit 500 so I went 600X1

Pull downs:



Not alot of work but we also squated heavy this week and hit strongman pretty hard

mountaindogsix
05-12-14, 3:21 pm
Bench:


It actually went well. I do everything with the blue slinger paused. With the pause it takes everything out of the rebound but still keeps my shoulders in the perfect no pain position. I also am really able to work my tuck and tri's really well.


Today was heavy comp at 85%


275X2

275X2

275X2


75% close grips\

245X8

245X8


75lbs DB's


20

20

15


Pull downs

Tabada abs.