Scuba's Log

[Scuba Steve]

Scuba Steve - East End Barbell

Start off this log with the results from the meet I just did.

SSA Backyard Meet, Iron Asylum Gym 8/2/08

Before cutting weight: 226.4

After cutting: 217.3

Squats: Inzer T-Rex, metal viking briefs, inzer wraps
670: miss - came forward
670: good lift - 45lb meet PR
waived 3rd attempt - shot, wasn't fully rehydrated, figured I'd save the energy

Bench: Inzer Super Phenom
475: good lift, 15lb meet PR
505: miss, straight lined :mad:
505: miss, hand-cuffed :bang:

Deadlift: Inzer T-rex
465: good lift
505: good lift -30lb meet PR, finally got my 500 pull (yah I'm a terrible puller, whatever, at least now it's higher then my bench hahaha!)

Total: 1650 - 125lb meet PR!!!!!

Thanks to the EEB training crew for all the help!!!! Bob did a great job handling me again!!!!!! Sandi and Zane are awesome, and big thanks to Bott, the Jackal, and the rest of the Jersey crew for their help as well!!!!!!!

Goals for this cycle:
1) Get stronger (especially my erector strength, starting to think it's my achille's heel)
2) 1700 total
3) Bring up my deadlift

thanks for all your support and God Bless!!!!

[Chris Rodgers]

Good job buddy! Glad to see you over here posting. See you this week.

[Scuba Steve]

Good job buddy! Glad to see you over here posting. See you this week.

Good to be here Rodgers!!!!!!!!!



Still pretty sore from the meet so just did some upper back work tonight.....

Chest Supported DB Rows:
80'sx12
100'sx6x2sets
90'sx10x2sets - haven't done these in forever so had to find a good baseline, maybe straps next week too

Lat Pulldowns on elitefts machine:
180x12x4sets

Incline DB Shrugs:
100'sx10x3sets

DB Curls: half reps supinating, half hammer
35'sx12x2sets
45'sx12x2sets

Bent Over DB Rear Delt Flye's w/ Head resting on incline bench:
25'sx10
25'sx8
25'sx11

Feels good to be back home!!!!!!!!!!!

God Bless.

[john bernor]

great work steve,,God has blessed you with some real strength,,keep pushing bro and i will see u at the end of the week..GOD BLESS

in HIS grip forever
john

[CHASE TRUSNOVEC]

awesome job steve, congrats pal!!! God Bless pal!!!

[Scuba Steve]

Thanks John and Chase you guys are awesome and I can't thank you enough for your help and support!

[Scuba Steve]

8/5/08 - GPP/abs/low back

decided to dedicate some extra time to my abs and low back this training cycle, erector strength needs to come up big time.

Sled Dragging:

2plates x 200ft forwards x 8sets
1plate x 100ft backwards x 4 sets

Pulldown abs:
75x10x3sets
90x10
90x12

Hanging Leg Raises from pullup bar:
bwx6x4sets

Oblique Crunches from ab straps:
bwx8 each sidex2sets

Straight Leg Cable Pullthroughs:
80x10x3sets

Hyperextensions on swiss ball
2sets of 12

seems like a lot but only took about 45min, hopefully this will help, will add in heavy abdominal work and maybe good mornings on squat and dead days...

God Bless :hello:

[barracuda]

nice work steve - anybody ever tell you you look like Steve Reeves with a beard?

[Scuba Steve]

nice work steve - anybody ever tell you you look like Steve Reeves with a beard?

hahaha actually yah I have gotten that b4 Andrew, good to hear from you buddy!!!!! Hope the finger's doing better!

[Scuba Steve]

Thursday did a quick ME Bench workout, 315x2, 315x3, 315x2, didn't post, one of my clients was in a basketball game and got a really bad concussion so I missed my squat workout this week too. He's gonna be ok but it was rough. Really shook me up.




8/10/08 - DE Bench

Speed Bench:
dbl minis, alt. grip btwn close and comp (middle fing on ring)
165x3x8sets - felt really light and fast

Flat Neutral Grip DB Press:
115'sx10
115'sx9
115'sx7

Seated KB Shoulder Presses:
24kgx8x3sets

Superset:
A1)Flat Band Tri Ext
purplex8
A2)Flat Band Tate Press
purplex4

God Bless.

[Scuba Steve]

8/11/08: Deads and Upper Back

trained at work today, had dinner with my client who just got out of the hospital with a bad concussion.

Sumo Rack Pulls:
bar mid shin feet slightly wider than normal, dbl purple bands looped once around bottom of rack
raw w/ belt
135x3
225x3
315x3
405x1
455xmiss - feet slipped, why do they armor all the floors? :confused:
455xmiss - grip, almost locked, no chalk + garbage bar w/ no knurling
add straps
455x1 - a little ugly, but locked out

Sumo Speed Pulls, raw, 30sec rest btwn, full range:
385x1x7sets

CSR:
180x6
180x7x2sets
180x6

D-Handle Lat Pulldown:
240x12
240x14
240x15

Shrug Machine:
6ppsx12x3sets

God Bless.

[Scuba Steve]

8/12/08: GPP/Abs/Low Back

Forward Sled Dragging:
2platesx200ftx8trips

Backward Sled Drag 2 Arm Rows:
1platex200ftx2trips - I like these a lot!!!!

Standing Lat Pulldown Abs:
90x10x4sets

Hanging Leg Raises From Pullup Bar:
bwx8x3sets

Hyperextensions on swiss ball:
bwx15x3sets

2sets Machine Preacher Curls
2sets Rope Hammer Curls

God Bless.

[Scuba Steve]

8/14/08: ME Bench

Talked to John and decided it was time for some volume, so I worked up some doubles in the shirt, first time in the shirt since the meet.....

Shirt Bench:
add inzer super phenom
all reps done to a 2board
315x2
405x2
455x2
495x2 - PR! think my heaviest double to a 2board was 475:strong:
515x1 - went for a double, missed second, still though, pretty good being pre-exhausted, PR single is 525....

Flat DB Tricep Ext:
add mini looped around back
35'sx10
45'sx10x2sets
45'sx12

Band Pushups (Band wrapped around back):
bw+purplex15x2sets

God Bless.

[Scuba Steve]

ME Squat: 8/15/08

Squats:
add metal viking briefs
235x3
325x2
add belt
415x2
505x2
add knee wraps
555x1 easy, flat or breaking
605x2 - first rep 1-1.5"above, 2nd at least flat PR! Came up strong, probably had a third in me

Arch Back Good Mornings:
holy cow these hurt that trigger point in my back, and weak as hell in them, need to work these up big time.
145x5
235x3
195x8x2sets

GHR:
bwx8
bw+minix8x2sets

Lat Pulldown absx3sets

Had a good talk with Chris Taylor tonight. After this last meet I have some renewed confidence in my strength. I need to keep this momentum going into the next meet and have faith. I've been lucky enough to have been blessed with strength and a great team to back me, now I need to buckle down and really go to work. CT thinks I should take a 600 bench just to try it and start getting used to the weight. I really need to do stuff like this with everything. No better time to start then now. God Bless.

[Scuba Steve]

8/16/08: GPP/Biceps

Forward Sled Dragging using Straps:
1plate+25x200ftx4sets

Backward Sled Dragging using Straps:
1platex200ftx4sets

Forward Sled Dragging From Belt:
1plate+25x200ftx8sets

Machine Preacher Curls:
plate+25x10
2platesx10
2platesx12

DB Hammer Curls:
50'sx7x2sets

Conditioning is getting much better. Feels good after a good squat session, lower back in cranked from those good mornings, but you don't get any stronger doing what you're good at, so those are staying in for awhile. Decided to through some biceps in there too because I never really get around to doing them and I don't want any elbow pain this training cycle.

God Bless.

[Scuba Steve]

8/17/08: DE Bench

almost skipped today's workout, have to help the g/f move and the lower back is cranked from those goodmornings. After we got breakfast she got a call (volunteer firefighter), so I ran off to the gym...... :hello:

Speed Bench:
arching was hard today.....:eek:
dbl monster mini's, alt close and comp grip
155x3x8sets

Flat Neutral Grip DB Presses:
120'sx10x2sets
120'sx9

Seated KB Shoulder Press:
24kgx12 - rep PR
24kgx8
24kgx10

Superset:
a1)Lying Band Tricep Ext:
purplex12
purple+monster minix8x2sets
a2)Lying Band Tate Press:
purplex8
purplex4x2sets

Rope Tricep Ext:
100x8x2sets
80x10

God Bless.

[Scuba Steve]

8/18/08: Deads and Upper Back

Sumo Deads:
raw off of 2inch mats
135x3
225x3
add belt
315x3
365x1
405x1
455x1 - PR, tough, but smooth the whole way up, very happy with this, dead's finally coming along

Speed Pulls, raw w/ belt, 30sec rest btwn sets:
405x1
365x1x4sets, sliding on floor, who armor alls rubber flooring in a gym anyway????? Stupid.....

Lying Leg Curls:
100x10
120x10
140x10

CSR:
all sets paused at bottom
4plates+25x5
4plates+25x6
4plates+25x6
3platesx10

Neutral Grip Lat Pulldowns:
255x9
255x8
255x9

DB Shrugs:
all reps held at top for 1sec
140'sx14x2sets

Kneeling cable pulldown abs
170x8x3sets

God Bless.

[Scuba Steve]

8/19/08: GPP/accessory

Forward Sled Dragging, from belt:
1plate+25x200ftx10 - cut time btwn sets down to 30sec

Backward Sled Dragging using straps:
1platex100ftx4sets

Backward Sled Rows using Straps:
1platex100ftx4sets

Machine Preacher Curl:
2platesx8
2plates+10x8
2plates+10x7

DB Alt Hammer Curls:
55'sx7x3sets

Hyperextensions:
bwx10x2sets

Overhead Squats:
Chris Taylor Recommended I do these to help my upper back issue, think they're going to help a lot.
barx8x2sets - will work up over time

God Bless.

[Scuba Steve]

8/20/08: GPP/Cardio

Forward Sled Drag w/ Straps Over Shoulders:
1plate+25x200ftx12 - 30sec rest max btwn trips

Upright Bike:
10min

BW: 220.4 :omg:, lean and mean!

God Bless.

[Scuba Steve]

ME Bench: 8/21/08

Bench:
135x5
185x3
225x1
275x1
add super phenom
add 155lbs of chain to all remaining sets
315x1
365x1
405x1 - 560 at lockout, bench getting strong, most I've ever locked out
435xmiss - well now I know what 590 feels like, heavy, haha, flattened out a little and came down too fast. Stalled halfway up oh well......next time.....

Overhead Rope Ext on Lat Pulldown:
45x12x2sets
45x10
45x11

DB Front Raises:
30'sx8x3sets

Band Pull Aparts:
monster minix8x3sets, hands 6in apart

Band Pushups:
purple+minix12x2sets

God Bless.

[Scuba Steve]

ME Squat: 8/22/08

Squats:
all sets done w/ choked blue bands (supposed to be greens, but we didn't have any and I left mine at work, so blues it is...)
add metal viking briefs (lost some weight and these are kind of loose in the hips now, might need to get them pinched a little...)

barx3
145x3
235x2
add belt
325x1
after this all my sets were at or close to parallel
415x1
455x1
add knee wraps
505x1 - calling this a PR, I've done this b4, but it was high, now that it's at depth it's officially a PR, cheesy I know but I'll take what I can get.
555xmiss, unracked it strong, bar not centered on my back felt it helicoptering a little and one side actually felt heavier then the other, and with the way my back's been didn't want to take it. Re-racked and tried again but I was spent, Chris Taylor would probably call me gay right now......:tuttut:

Arch Back Good Mornings:
205x8

GHR:
choked minix8x3sets

Abs on GHR:
purplex10x3sets
purplex14

Need to sit back more in the briefs, don't feel like there's much support, so maybe getting them pinched is the answer, I don't know, we'll see.....

And I lost another race to Chris Rodgers!!!!!!!! Freakin' little guy's fast off the line. Didn't beat me by much though. Just wait Rodgers, I'm coming for ya. :moon:
God Bless.

[Scuba Steve]

DE Bench: 8/24/08

Speed Bench:
dbl purples, alt close and comp grip
135x3x6sets - reduced volume since weight was pretty heavy at the top, triceps still a little sore.

Flat Neutral DB Press:
130'sx8 - rep PR
130'sx7
130'sx6

Seated BB Shoulder Press:
add dbl mini's (tension feels like a little more then bench setup, maybe 100 at top????)
95x8
95x12
95x14 - kills your tri's, I like it, keeping this for a couple of weeks

Flat Tate Press:
1min btwn sets
45'sx12x4sets

Upright Bike:
15 Mins moderate intensity (hr btwn 130 and 145bpm)

God Bless.

[Chris Rodgers]

Nice lifting buddy.

Maybe instead of that upright bike, you should have practiced some sprints in the parking lot. I'm getting tired of smoking you. :evillaugh:


CR "East End Barbell's undefeated parking lot sprint champion"

[Scuba Steve]

Nice lifting buddy.

Maybe instead of that upright bike, you should have practiced some sprints in the parking lot. I'm getting tired of smoking you. :evillaugh:


CR "East End Barbell's undefeated parking lot sprint champion"

Don't you worry Rodgers, I'm coming for you :evillaugh:

[Scuba Steve]

8/25/08: Deads/Upper Back

Sumo Deads:
raw
135x3
225x3
315x1
add belt
405x1
455x1x5sets - all were smooth and fairly fast, pull feels good.

2arm KB Swing:
16kg'sx8x3sets - like these!!!!

CSR:
5platesx4
4platesx8x2sets
4platesx7

D-Handle Pull-Ups:
bwx12 - rep PR
bwx8x2sets

DB Shrugs:
160'sx16x2sets

Incline Rear Delt Flyes:
15'sx8x2sets
10'sx10

Abs Seated On Bench, Feet hooked on db's:
bwx8
bw+20x8
bwx12x2sets


God Bless.

[Scuba Steve]

8/26/08 - GPP/Accessory

Forward Sled Drag from belt:
1plate+35x200ftx5trips

Forward Sled Drag With Straps Over Shoulders:
1plate+35x200ftx5trips

Machine Bicep Curl:
80x12
90x10x2sets

DB Hammer Curl:
60'sx7x2sets

Pushups:
bwx25x2sets

Overhead Band Pullaparts:
monster-minix10x3sets

God Bless.

[rob spitzner]

looks like fun. todd would be very impressed with all the curl work.

[Scuba Steve]

looks like fun. todd would be very impressed with all the curl work.

Thanks Bob, yah Todd inspires me to curl sick weight.

That and I'm sick and tired of tendonitis in my elbow.

Either way, curls are for the girls.

[Scuba Steve]

8/27/08: GPP

Active Warmup:
sets of 5 each leg, circuit fashion repeated 2x's
lateral leg swings
forward leg swings
messier squats
lateral lunges
standing knee grabs


Forward Sled Dragging w/ Strap Handles Over Shoulders:
2platesx200ftx5

A1)Backward Sled Drag using Straps:
1platex200ftx5

A2)Backward Sled Rows using Straps:
1plate+25x200ftx5

A1 and A2 were alternated every set.

Think this sled training is really paying off, really starting to feel strong, fast, explosive, and my recovery btwn sets and btwn workouts has never been better.

God Bless.

[Scuba Steve]

8/28/08: ME Bench

Shirt Bench:
add inzer super phenom
405x1
455x1
485x1 - a lot tougher then it should have been, touched, but no leg drive
485xmiss - tried different setup, on toes, didn't like, no belly
485x1 - tightened belt a lot, old setup, need a little bit of a better arch now that my bodyweight's down and my belly's smaller.

4board Press, Raw:
grip just outside of rings
add dbl purple bands (this setup is over 200lbs at top)
135x1
185x1
225x1
275x2
245x4 - will alt bands and straight weight with boards each week this cycle

Pushups:
bw+45x12
bw+100x12x2sets

First week full range since meet, maybe a little over-zealous on my part going that heavy for volume singles, but hey live and learn.

God Bless.

[Scuba Steve]

8/29/08: ME Squat

Squats:
add metal viking briefs (getting these pinched this week because I was flat or breaking from the first set on, lean and mean!)
235x2
235x1
add belt
415x1
505x1
565x1
add knee wraps (tried APT black mamba's tonight, sick pop!!!!!!)
605x1
645x1 - cut it here b/c I wasn't getting much of anything out of the briefs and was finding it hard to sit back into them at this point, no support, PINCH!!!!!

SSB Box Squats, raw/beltless to 14.5" box:
245x5x2sets

GHR:
choked purplex8x2sets

GHR situps:
choked purplex10x2sets

Good squat night!!!!!!

God Bless.

[rob spitzner]

nice squatting last night! ur briefs are frickin huge!!! i pinched them this morning.

[Scuba Steve]

nice squatting last night! ur briefs are frickin huge!!! i pinched them this morning.

they're huge because I have a rather large posterior chain if you know what I mean :moon:

thanks for the pinch!!!! Can't wait to actually have some support from my gear!!! haha, I also ordered that pro squatter yesterday, should be here by friday!!!!

[Scuba Steve]

8/31/08: DE Upper

Speed Bench:
dbl mini's, alt close and comp grip
175x3x8sets

Slight Incline DB Press:
115'sx11
115'sx10x2sets

Seated BB Shoulder Press:
dbl mini's
115x8
115x10x2sets

Flat Tate Press:
50'sx12x4

Dips:
bwx12x2sets

Cardio:
5mins upright bike
5mins running on treadmill(10min mile pace)
5mins walking on treadmill

God Bless.

[Scuba Steve]

9/1/08: Deads and Upper Back

Sumo Deads:
quaded mini's in elite power rack from floor - this setup is much like the jump stretch, but with 1-2in less stretch from the bands, figure it's at least 150 in tension, maybe 185 depending on who you ask......

add t-rex straps up
135x3
225x1
315x1
365x1 - PR
405x1 - new PR, grinder, but my pull's going up!!!!
315x1x5sets - about 1-2min btwn sets, speed pulls

Chest Supported DB Rows:
85'sx10x4sets

Lat Pulldown:
4platesx12x2sets

Fat Bar Chins:
bwx7x3sets

Face Pulls:
purplex12x3sets

Pull aparts:
minix12x2sets

Band Good Mornings:
bluex10x2sets

Abs on GHR:
bw+25x10x3sets

Holy volume batman! No wonder I feel smoked right now. God Bless.

[Scuba Steve]

ME Bench: 9/4/08

Didn't go too crazy tonight, spending a week out of the shirt to give my cns a little break.

Raw Bench:
add 115lbs of chain to all sets, comp grip
barx3
135x3
185x3
225x1
275x1
305xmiss
225x5x2sets

Band Pushdowns:
purplex10x2sets overhead
greensx12x2sets standing

God Bless.

[Scuba Steve]

ME Lower: 9/5/08
Layed up tonight too, really just wanted to try brief and suit combo but suit ordered was too small, sending back and getting an ace instead (evil laugh)

briefs were pinched and feel awesome!
Squats:
add metal viking briefs
225x2x2sets
415x1
add t-rex straps down no wraps
505x1, cake
595x1 - flew up, back was a little fatigued though so I shut it down here.

GHR:
bwx12x2sets

1leg GHR:
bwx5x2sets/leg

God Bless.

[Scuba Steve]

DE Upper: 9/7/08

Speed Bench:
dbl monster mini's, alt grips

145x3x8sets

Slight Incline DB Bench:
125'sx9 - new rep PR
125'sx9
125'sx10- newer rep PR!

Seated BB Shoulder Press:
add Dbl Mini's
125x10
125x8
125x9

Flat Tate Press:
60'sx10x4sets

Overhead Rope Ext:
70x8
90x8x2sets

God Bless.

[Scuba Steve]

9/8/08: Deads and Upper Back

Sumo Deads:
add single ply hardcore briefs
add inzer t-rex
225x1x2sets
315x1x2sets
add belt
405x1
455x1 - felt just as fast as 315, decided to see what i could do tonight
495x1
500x2 - PR! Big PR for me, best double b4 was 465 i think, grinder at that, this wasn't pretty, but John convinced to go for a heavy double tonight. This has me pretty pumped! Pull's starting to seriously move.

Sumo RDL:
raw, beltless
135x8
225x8

Chest Supported DB Rows:
90'sx10
90'sx8x3sets

Neutral Grip Pullups:
bwx8x2sets

Chuck V Pulldowns w/ V handle:
115x10x2sets

Face Pulls:
purple+minix12x3sets

Standing Abs w/ GHR:
green+purplex12x3sets

God Bless.

[Scuba Steve]

9/9/08: GPP/accessory

Forward Sled Dragging, Straps Over Shoulders:
1plate+25x200ftx12 - minimal rest, def no more than 30sec btwn sets

KB Clean and Press:
20kg KB'sx5x3sets

Machine Bicep Curl:
2platesx10
2platesx8
2plates+25x4

DB Hammer Curl:
55'sx10x2sets

God Bless.

[Scuba Steve]

ME Upper: 9/12/08

Shirt Bench:
add inzer super phenom
405x1
455x1
495x1 - touched
475x2 - both touched
starting to feel strong again after the weight loss, increased range of motion is not cool, feels like it takes light years to touch and I have no belly whatsoever, but it's coming around.

4 board Press:
illegal wide grip
bands were choked together and knot run under bottom support of bench
135x2sets of blue, 2sets of purplesx8

Band Pushups:
greenx10x3sets

God Bless.

[Scuba Steve]

DE Upper: 9/14/08

Speed Bench:
add dbl purples, alt close and comp grip
145x3x8sets

Slight Incline DB Presses:
130'sx8 - PR
130'sx7
130'sx7

Push Press:
135x8
165x8x3sets

Rolling DB Tricep Ext:
50'sx12x4sets

GPP:
sandbag carries w/ 80lb sandbag for 200ft cycling btwn back squat position, zercher hold, over right shoulder, over left shoulder.

[Viking_Power]

Strong Bench pressin with the DBs SS.

[Scuba Steve]

Strong Bench pressin with the DBs SS.

Thanks Viking. My DB benches have really come a long way in the last six months, I like the rotation I have going now, and cycle up the weights each time through and I think it's helped a lot.


Deads and Upper Back: 9/15/08

Reverse Band Sumo Deads:
blue bands looped over pins 5th hole from top, this setup only lightens bottom 2/3rds of lift, bar ends up fully off the bands at the top
add single ply hardcore, and t-rex straps up, belt
225x3x2sets
315x3
405x3
495x3 - PR
545x1 - PR
545x1

1 legged GHR:
bwx8x2sets per leg

BB Row:
225x6x2sets - didn't feel good on my wrist so I stopped

Bent over 2arm DB Rows:
80'sx8x3 sets

Neutral Grip Pulldown (14" handle)
90x8
125x8
160x8x2sets

Seated DB Cleans:
30'sx10x3sets

Standing Abs on GHR:
bluex12x2sets

GHR situps w/ feet in pads:
35x12x3sets

God Bless.

[Scuba Steve]

ME Lower: 9/18/08

Squats:
add metal viking briefs
235x3
add metal pro squatter, straps down no wraps (this joker is tight!!!)
415x1
505x1
595x1
595x1 - pretty close to parallel
645x2 - actually think this is a straps no wraps PR, need to break this thing in, going to try and work these down little by little.
straps up and knee wraps

705xgarbage, didn't get very far hahaha. Need to figure out my bar placement with the straps up. Does not help that I did a bandarchuck complex yesterday for GPP, and this left my legs hurting today, but I wanted to try the suit out, everything felt heavy and was hard out of the rack.

Live and learn, next week will be different. I'm excited about this suit though that's for sure.

9/19/08: ME Upper

Reverse Band Bench, Raw:
add choked blues on top of rack
225x3
275x3
315x3
365x3
405x1
455xmiss, grrr!
425x1
445x1 - PR

Illegal Wide 4board bench, Raw:
add dbl purples (spaced apart using band pegs for more tension, 1st and 3rd holes)
135x8
225x8

Rolling EZ Bar extensions:
65x10
115x10
85x12x3sets

God Bless.

[Scuba Steve]

DE Upper: 9/21/08

Speed Bench:
straight weight, alt grips

205x3x8sets

Inc Banded KB Bench:
24kgx10x2sets
32kgx10x2sets

Push Press:
185x6
185x7
185x8

Rolling DB Ext:
55x12x4sets

God Bless.

[Scuba Steve]

Deads and Upper Back: 9/22/08

Sumo Deads:
add single ply hardcore briefs and metal pro squatter (took some getting used to in warm-ups but I like it!)
245x1x3sets
335x1x2sets
425x1
425+40lbs chainx1
425+80lbs chainx1
425+112lbs chainx1 - PR (first time doing this so everything's a PR haha!)
425+144lbs chain x miss - oh well, think shoulders were too far forward

SSB Box Squat, raw, beltless to 14.5" box, comp stance:
barx5
155x5
245x5

2arm DB Rows:
90'sx8x4sets

Fat Bar Chins:
bwx5
bw+mini'sx5x2sets
bwx8

Seated DB Cleans:
30'sx12x3sets

GHR situps w/ weight behind head:
15x10x2sets

God Bless.

[Scuba Steve]

ME Bench: 9/25/08

Shirt Bench:
add inzer super phenom
all sets done to a 2board
405x3
455x1
495x1
535xmiss
535x1 - 10lb PR grinder!
475x3 - rep PR

Raw Bench:
all sets done to a 4 board
315x3
365x5x2sets

A1)DB Lateral Raises:
30'sx8x2sets
25'sx8x2sets
A2)Band Tricep Ext:
greenx12x4sets

God Bless.

[Scuba Steve]

Just wanted to say thank you to the wannabebig community for your support for Chris Taylor. He has been one of the many mentors I've had the pleasure of training with at East End Barbell, and his knowledge and help have made me a better lifter and person. CT you're in my thoughts and prayers bud.

[Scuba Steve]

ME Squat: 9/26/08

Squats:
add metal viking briefs
235x3
add metal pro squatter, straps down no wraps, add belt
415x1
505x1
595x1
straps up
645x1 - 1.5-2" above
add knee wraps
685x1 - same depth
685xmiss - took out of the rack in a bad position, these straps are going to take some getting used to....

SSB Squats:
barx3xsmoked, back is fried!!!!!!!!!! Going to have to work around this somehow, I'll figure it out....

GHR:
raised back of machine 5"
bwx10x3sets

GHR situps, same elevation:
purplex12
purplex10

God Bless.

[Scuba Steve]

DE Upper: 9/28/08

Speed Bench:
dbl minis, alt grips
155x3x8sets

Inc DB Bench:
115'sx10x3sets

Standing Shoulder Press:
135x8x3sets
135x10

Rolling DB Extensions:
60'sx12x4sets

Blast Strap Pushups:
bwx12x3sets

15mins cardio: 5min bike, 5min jump rope, 5 min run

God Bless.

[Scuba Steve]

Deads and Upper Back: 9/29/08

Sumo Deads:
add single ply hardcore briefs, metal pro squatter, belt
245x1x3sets
335x1x2sets
425x1x5sets - kind of a deload, working on form and speed, all went really fast, pull feels good!

Chest Supported Dumbell Rows:
80'sx12x4sets

V Handle Pulldown:
4platesx8x2sets
4platesx10

Seated DB Cleans:
35'sx10x2sets

Face Pulls:
Purplex10x2sets

Back is still cranked!!!! Might just deload the rest of the week. Tomorrow is restoration and rehab for it.....did some soft tissue work today but not too effective.

God Bless.

[Scuba Steve]

10/2/08: ME Upper

Trained at work today, back still a little stiff/sore, and I'm trying to move into my new place by sunday, so I went home after work to pack up some stuff and start bringing it over.

Manpon Press:
Raw
135x8
185x3
225x3
275x3
315x3
355x1
385x1 - PR by default, never done this before, baseline
405xmiss

Rack Lockouts:
315x5
365x5
405x5 - PR
315x12

Standing KB Presses From Rack Position:
16kg'sx12x2sets

Dips:
bwx12x2sets

Tricep Rope Extensions:
100x10x2sets
100x12x3sets

God Bless.

[Scuba Steve]

ME Lower: 10/3/08

Squats:
add choked blues
add metal viking briefs
barx3
145x3
235x3
add metal pro squatter straps down no wraps
325x1
415x3 - kind of a back off, didn't have any spotters and my back's still screwed up but wanted to do something, so this actually felt halfway decent, and I'm starting to hit depth with this new suit.

Box Squats:
14.5" box squat, raw, beltless
135x5
225x5 - back was screaming, cut it here

GHR, back end elevated:
bw+minix10x3

Kneeling Pulldown Abs:
greenx15
bluex10x3sets

God Bless.

Kneeling abs

[Scuba Steve]

Deads and Upper Back: 10/7/08

Sumo Deads, raw:
135x5
225x5
315x3
405x1 - easy, just wanted to work groove and give back a break

DB Row:
130'sx10x4sets

BB Shrugs:
405x5
495x5
585x5

Neutral Grip Pullups:
bwx10x3sets

H-Rolls:
20'sx12x3sets

Standing Lat Pulldown Abs:
75x12x2sets
90x10
105x10x2sets

2sets Hammer Curls
2sets Machine Preacher Curls

Taking training one day at a time right now, back feels like garbage, not going to squat this week, might not shirt bench either, I don't know. Doing a lot of soft tissue work, might get some ART or a massage done. We'll see, we'll see.

God Bless.

[NightStorm]

Good stuff, Steve!

Subscribed. Really looking forward to see you progressing.

[Scuba Steve]

Good stuff, Steve!

Subscribed. Really looking forward to see you progressing.

Thanks NightStorm! I haven't been updating this past week and a half b/c life was crazy, went on a little vacation and got to speak to a team my brother coaches down in lake worth, florida. It was a great experience that might lead to some more stuff for me in the future, so God has blessed me again with a wonderful experience, and I needed the recharge. Now I'm back, and with my new place opening I'm going to try and do as much training as I can but I might just back off and do some raw work for awhile, not too sure........we'll play it by ear.....

10/19/08: RE Upper
just got home from Florida at 9:00 this morning, worst flight ever!!!! Tired and the turbulence was ridiculous. Needed to train in the worst way so made it to the gym as soon as I got home and ate....

Bench: Raw, week 2 of 5-3-1
215x5
250x5
285x5

Inc DB Press:
130'sx5x2sets
115'sx10

Standing BB Shoulder Press:
155x8x2sets
155x11

Dips:
bw+45x12x3sets
bw+45x10

Blast Strap Pushups:
bwx12x3sets

God Bless.

[Scuba Steve]

10/20/08: Deads and Upper Back

Sumo Deads, raw:
135x5
225x5
add belt
315x5
405x4
405x3x2sets

Seated Cable Row:
225x8x5sets

A1)Towel Pullup:
bwx10x2sets
bwx8
A2) Pull Throughs:
200x8x3sets

B1)Standing Pulldown Abs:
135x8
105x12x2sets
B2)H-Rolls:
30'sx8x3sets

God Bless.

[rob spitzner]

hey hows the new place?

[Scuba Steve]

hey hows the new place?

haha still not done yet bob!

Deads and Upper Back: 10/27/08

Sumo Deads:
add single ply hardcore brief
add metal pro squatter
225x1x2sets
315x1x2sets
add belt
405x1
485x1 - form kind of off
485xmiss - called audible took off pro squatter, weight gain makes it too hard to get to bar, add inzer t-rex
485x1 - cake
535x1 - miss, bar wasn't against shins at start
535x1 - 10lb PR, bar windmilled but fought it up, left hand ended up outside of thigh, what the heck???

Chest Supported DB Row:
90'sx8
90'sx9
90'sx10
90'sx9

Fat Bar Pullups:
bw+20lb chain around neckx6x3sets
bwx8

DB Shrugs:
150'sx20

Planning on going heavy all week, then deloading fully next week, then I'll cycle up the gear in a 3 week wave, deloading every fourth week, try to build up some more strength, I'll toy with my next training cycle the week I deload, but gotta figure something out while all this craziness is happening right now.

Lenny Spero's back! Good to see you again old friend! It'll be nice to have a guy like him pushing us all again. God Bless.

[NightStorm]

Excellent pulling there, Steve!

On heavy DL day, what is your warm up routine? Also do you DL conventional once in a while? Thanks.

Once again, splendid job.

[Scuba Steve]

Excellent pulling there, Steve!

On heavy DL day, what is your warm up routine? Also do you DL conventional once in a while? Thanks.

Once again, splendid job.

Thanks NightStorm.

My warmup for deads will start w/ dynamic warmup/stretching if I feel tight, if not I throw on whatever gear I'm using for the day. Few singles w/ 225, few singles w/ 315, then work up to whatever I'm doing. No conventional yet, b/c I've needed the time to work on sumo, but will be throwing in conv again eventually.

[Scuba Steve]

ME Upper: 10/30/08

Floor Press:
135x8
185x3
225x3
275x1
325x1
365xmiss
355x1 - PR

DB Lateral Raise:
25'sx12x3sets

Inc Close Grip Bench:
185x8
185x12
185x9

A1)Flat Cross Face DB Ext:
30x10x4sets

A2)Band Pull Apart:
minix12x4sets

God Bless.

[NightStorm]

Thanks NightStorm.

My warmup for deads will start w/ dynamic warmup/stretching if I feel tight, if not I throw on whatever gear I'm using for the day. Few singles w/ 225, few singles w/ 315, then work up to whatever I'm doing. No conventional yet, b/c I've needed the time to work on sumo, but will be throwing in conv again eventually.

Thanks, Steve.

[Scuba Steve]

Thanks, Steve.

anytime nightstorm, if you need anything more specific or help w/ anything else feel free to PM me or leave something here in my log. Stay strong and God Bless.

[Scuba Steve]

10/31/08: ME Lower

Squat:
add metal viking brief
235x3
add metal pro squatter straps down no wraps, belt
425x1
straps up
505x1
595x1
knee wraps
655x2, 1st inch above, second was deep, from the video it looks like it broke, which would be awesome considering this suit is pretty tight. Good place to start after my deload next week.

GHR's:
rear elevated on 100lb plate
bw+25x8x3sets

Roman Chair Situp on GHR:
same setup
minix12
purplex12

Chris Taylor gave me some new stuff to do for my back, going to work on some scapula protraction stuff, as that seems to hit the nail on the head in terms of where it hurts. God Bless.

[NightStorm]

anytime nightstorm, if you need anything more specific or help w/ anything else feel free to PM me or leave something here in my log. Stay strong and God Bless.

will definitely take you up on that if the need arises. thanks, brother!

[Scuba Steve]

will definitely take you up on that if the need arises. thanks, brother!

No problem NightStorm, anytime.


11/2/08: Deload Upper

Bench:
65% 215x3x5sets

Swiss Ball DB Press:
50'sx30

Swiss Ball Seated DB Shoulder Press:
25'sx25

Dips:
BWx20

God Bless.

[Scuba Steve]

Deload Deads and Upper Back 11/3/08

Sumo Deads:
raw/beltless
225x3x5sets

Seated Cable Row:
120x20

Seated Cable Row Scap Retractions:
rehab for my back
60x20x3sets

Pullups:
bwx8

God Bless.


VOTE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[Scuba Steve]

RE Upper: 11/9/08

5-3-1 cycle 2 week 1

Bench: Raw
235x3
270x3
305x3

Hammer Strength Iso-Lateral Bench:
add dbl purples
1ppsx10x4sets - changed grip every set

Standing Strict Military Press:
95x10x4sets

Flat KB Extensions:
12kgx10x4sets

Pull Aparts:
purplex8x2sets

God Bless.

[Scuba Steve]

11/10/08: Deads and Upper Back

Sumo Deads:
add single ply hardcore and t-rex, straps up
225x3
315x3
add belt
405x1
455x1
455+80lbs of chainx1 - ties chain PR
455+120lbs of chain - 40lb PR - 575 at top, deadlift is moving!
405x120lbs of chainx3 - kind of ugly but got all three

Have to fix my hand problem, keep binding on my right leg and almost opened my hand up tonight. Going to move feet out slightly and hands in slightly.

Stone Trainer V-Handle Rows:
160x12x4sets

Fat Bar Pullups:
bw+20lbs chainx4x5sets
bwx8

Face Pulls:
purplex12x3sets

God Bless.
Report Post

[Scuba Steve]

11/13/08: ME Upper

Floor Press:
325x3x3sets

Neutral Grip Blast Strap Push-ups:
bwx15
bw+35x12x2sets
bwx18

DB Lateral Raise:
30x8x3sets

Reverse Grip Ez Bar Cable Tri Extension:
80x10
100x10x4sets

God Bless.

[Scuba Steve]

11/14/08: ME Lower

Squats:
add metal viking briefs
235x3
add metal pro squatter straps down no wraps, add belt
405x1
505x3
add knee wraps
555x3 - last two were at parallel
605x3 - all three were at parallel

GHR:
purplex8x3sets

Roman Chair Situp:
25x6
25x8
25x6

God Bless.

[Scuba Steve]

RE Upper: 11/16/08

Raw Bench (5-3-1 style):
220x5
255x5
290x6

Hammer Strength Iso Bench:
add dbl purples, close, med, wide grip
1plate+10x10x3sets

Military Press:
95x8
115x8
118x10x2sets

Flat KB Ext:
12kgx12x4sets

Dips:
bwx12x3sets

God Bless.

[NightStorm]

Hi Steve,

Do you do incline benching?

If yes, PR?

Thanks.

[Scuba Steve]

11/17/08: Deads and Upper Back

Speed Pulls, sumo:
worked on widening my stance and finding a better hand placement.
add single ply hardcore briefs and t-rex, belt

455x1x5sets

1arm DB Rows, elbows out:
120x12x4sets

Pullups:
add 32lbs chainx4x4sets
bwx8

Face Pulls:
purplex14x3sets

God Bless.

[Scuba Steve]

11/20/08: ME Upper

Swiss Bar Bench Press:
add 100lb. of chain to all sets
barx5
125x5
175x3
215x3
265x1
285x1
305x1
325xmiss

Blast Strap Pushups:
bwx12
bw+40lb chainx12
bw+80lb of chain by 8

Upright Rows:
45x10x3sets

11/21/08: ME Lower

Squat:
add metal viking briefs
235x2
add metal pro squatter straps down, belt
415x1
straps up
505x1
555x1
add knee wraps
625x1
675x1 - tried to dip it to get depth, ended up doing a pause sqaut, came up strong though

GHR:
bw+platex6x3sets
last set drop set to bwx8

Standing Spud Strap Abs on Pulldown Machine:
80lbsx12
80x10x2sets

God Bless.

[Scuba Steve]

RE Upper: 11/23/08

Raw Bench:
255x5
285x3
320x3 - PR

HS Iso Flat Bench:
alt grips (close, med, wide)
3ppsx8x3sets

Military Press:
135x8x3sets

Reverse Grip EZ Bar Cable Ext:
100x10
120x10x2sets

Dips:
bwx12x2sets

God Bless.

[Scuba Steve]

11/24/08: Deads and Upper Back

Sumo Deads:
add single ply hardcore brief and t-rex straps up, belt
405x1
475x1x2sets
525x1 - def not my best but got it up
540xmissx2 - I have a problem with this wider stance staying balanced, I tend to come forward, I tried to compensate but just couldn't get it. I don't know. Going to get out of the gear for the next training cycle, might do Sheiko prep, not sure right now. Might give the old 5-3-1 a shot, it's helping my raw bench out big time, we'll see.

Elbow out 1 arm DB Row:
120'sx12x4 sets

Pull ups/Chin up menagerie:
did every kind of pull up/chin up I could think of for 1 set
bwx8x5sets

God Bless.

[Scuba Steve]

ME Upper: 11/26/08

Raw Bench:
add 80lbs of chain
barx5
135x5
185x3
225x3x2sets
245x3x3sets - all sets felt strong, didn't really struggle, but was training by myself at my sports conditioning facility, so didn't want to push too heavy w/out a spot. On the plus side it's the coolest thing in the world to train at your own place and crank the music you want as loud as you want and yell and scream like an idiot, I like it.

Spud Inc. Towel Strap Tricep Ext on Pulldown Machine:
50x10x4sets

Pushups:
bwx25
bwx20

Pullaparts:
monster minix10x3sets

God Bless.

[Scuba Steve]

ME Lower: 11/29/08

Waited till Sat to squat, legs were beat up pretty good from a football game thanksgiving morning.

Back Squat, raw:
add 120lbs chain, all sets done to parallel box
barx5
135x5
185x3
add belt
225x3
275x3
295x3 - could have gone heavier but no spotters

GHR:
bw+purplex6x3sets


ME Upper:
deload week begins

bench:
220x3x5sets

Standing Swiss Bar Overhead Press (wide Handles)
85x8x3sets

Tricep Rope Ext:
45x8x3sets

Pushups, feet on box:
bwx20x3sets

God Bless.

[rob spitzner]

u should put up some pics of ur place.

[Scuba Steve]

u should put up some pics of ur place.

Good idea bob, i'll get some asap.

[Scuba Steve]

Deads and Upper Back: 12/2/08

Deload
Raw Sumo Deads:
300x3x5sets

Hang Clean:
135x5x3sets

High Pull:
135x5x3sets

Seated Cable Row:
200x10x3sets

Fat Bar Chins:
bwx8x3sets

Inverted Row:
bwx8x2sets

God Bless.

[Scuba Steve]

ME Lower: 12/5/08

Squats:
Raw
295x3x5sets

A1)GHR:
bwx8x3sets
A2)Chins:
bwx8x3sets

Hanging Leg Raises From Pull-Up Bar:
bwx5x3sets

Kneeling Squat Jumps:
bwx3
bwx5
bw+40lb chainx5

ME Upper: 12/8/08

Raw Bench:
240x3
275x3
310x4 - PR

Dips:
bw+3chainsx10x2sets
all remaining sets done as a drop set
bw+3chainsx10
bw+2chainsx5
bw+1chainx4
bwx5

Swiss Bar Military Press:
125x5
125x8x2sets

Spud Towel Strap Tri Ext:
70x8x2sets
70x6 dropset to 45x8

God Bless.

[Scuba Steve]

Deads and Upper Back: 12/8/08

Raw Sumo Deads:
330x5
355x5
375x5

Seated Cable Row, Stirrup Handle:
165x12x5sets

Stiff-Legged Conventional Deads:
raw, stiff legged, touch and go reps
225x8x2sets
275x8

Chins:
bw+chainx8x2sets
bwx8

Roman Chair Sit-ups, weight behind head:
10x10x3sets

God Bless.

[Scuba Steve]

RE Upper: 12/11/08

Swiss Bar Bench:
hands on widest handle
215x8
225x10

A1)EZ Bar Curls:
65x10x3sets (last set reverse curl)

A2)Decline Pushup (feet elevated on box squat box):
bwx20x3sets

B1)Band Upright Rows:
purplex10x3sets

B2)Band Pull Aparts:
minix10x3sets

God Bless.

[Scuba Steve]

ME Lower: 12/12/08

Raw Squats: all sets walked out (oh boy......been a while......)
135x5
225x3
275x3
add belt
315x1
340x5
add knee wrap - usually take knee wraps on last warm up, technically this is a work set, and not gonna lie, haven't really raw squatted in awhile so wasn't too sure how I'd do.
365x5 - easy
390x5 - pretty good

GHR:
bwx12x3sets

Standing Spud Strap Pulldown Abs:
50x12
60x12
75x12x2sets

God Bless.

[Scuba Steve]

ME Upper: 12/14/08

Raw Bench:
240x5
275x5
290x5 - think this is a PR

Dips:
bw+60lb chainx12 - PR
bw+60lb chainx10
all remaining sets done as drop set
bw+60lb chainx10
bw+40lb chainx6
bw+20lb chainx5
bwx5

Spud Towel Strap Ext:
60x12x4sets

God Bless.

[Scuba Steve]

Deads and Upper Back: 12/15/08

Raw Sumo Deads:
add belt
365x3
390x3
410x3

Raw Beltless SLDL:
315x6
315x7x2sets

Seated Cable Row:
185x12x5sets

Chins:
bw+chainx10x3sets

Roman Chair Situps:
10lb behind headx12x2sets

God Bless.

[NightStorm]

Deads and Upper Back: 12/15/08

Raw Sumo Deads:
add belt
365x3
390x3
410x3

Raw Beltless SLDL:
315x6
315x7x2sets

Seated Cable Row:
185x12x5sets

Chins:
bw+chainx10x3sets

Roman Chair Situps:
10lb behind headx12x2sets

God Bless.

Strong numbers there, Steve. Good stuff.