AJL's Log

[AJL11]

I really needed to start tracking my sessions, so I figured I would start a log. I plan on competing in a PL meet ASAP, just new to the sport and I want to learn as much as possible before entering a comp.

Goals before the end of 2008:

Squat - 575
Bench - 375
Deadlift - 650

I dont have any gear so therefore I lift Raw. I have not competed yet so my best Gym lifts are as follows:

Squat - 550
Bench - 365
Deadlift - 625

I finally ran into some fellow PL's (1-0-7 Barbell) and I am looking forward to learning / training with them. I am training with them on the weekends only because they are maniacs and train @ 5:00am!!!! I would def. not be my best at 5am!!! I am sure they are used to it, but I still dont know how they do it.

Any feedback from the vets I can get, would be greatly appreciated. I look forward to learning a lot from you guys who have been at this for awhile.

[AJL11]

Mon. 9/22/08 -DE Lower-


Straight Wt. Speed Squats - Box about 1' below parallel.
4x2 @ 275

4x2 @ 315
---Felt Really Fast

RDLs
3x10 @ 315

Hanging Knee Raises
5x10

DB Lunges
2x5ea leg @ 60lbs
2x5ea leg @ 80lbs

45 Degree Hypers
3x10 @ bw

DB Side Bends
3x10ea side @ 75lbs

[Reko]

I agree, they are maniacs, but it seems to be working for me at least, so I won't question it.
And I'm not really used to it either, I just seem to wake up in the mornings better when I'm going to the gym as opposed to going to work :P

[AJL11]

Tues. 9/23/08 -Recovery-

Did some recovery work in the pool.

High Knee March
Butt Kick Walk
Lateral Walks
Carioca Walk
Leg Swings - flexion-extension-abduction-adduction

Felt good afterwards, going to try to do this on my off days as much as possible.

[AJL11]

Wed. 9/24/08 -ME Upper-


Floor Press
Worked up to
1x1 @ 340
1x1 @ 345
1x1 @ 355
1xmiss @ 365-got stuck when I paused

DB Bench Press
1x11 @ 120s *PR
1x8 @ 120s

DB Rows from Floor
3x5ea @ 150

Weighted Dips
1x5 @ plate
1x5 @ plate and quarter
1x5 @ 2 plates
1x15 @ BW

Chest Supported Rows
1x5 @ 2 plates
1x5 @ 3 plates
1x5 @ 4 plates

Straight Bar Curls
1x5 @ 95lbs
1x5 @ 115lbs
1x5 @ 135lbs

Really pissed about missing 365 on floor press, no excuse to not get that. Other than that, good night.

[AJL11]

Thurs. 9/25/08 -Recovery-

20 min.

Band Stretch - everywhere
Foam Roller - everywhere

[AJL11]

Fri. 9/26/08 -ME Lower-


Box Squat off 17in. Box
1x1 @ 495
1x1 @ 525
1x1 @ 545 (quad felt a little wierd)
1x1 @ 560 (strained quad a little)

Deadlift off 4in Box

1x1 @ 495
1x1 @ 525
1x1 @ 545
1x1 @ 575

Standing Cable Abs
3x10 @ 100lbs

Russian Twist (cable)
3x10 @ 50lbs

Wanted to go heavier on the Box squats, but my quad was acting up a bit.

Deadlift did not bother my quad too bad, so I am not worried about it. My deadlift form sucks from the floor so off a 4in box, it was horrible!!! Dikta taped them for me, so I will post them if he sends them.

[Ditka2008]

Ill throw it up on Youtube and post the link here.

[Ditka2008]

bozYla_AIRU

[Ben Moore]

didn't look that bad.

[AJL11]

Sat. 9/27/08 -DE Bench-

Double Minis Speed Bench
8x3 @ 135

1x23 @ 225

Shoulder Press with Axel Bar (ended up being push press)
1x5 @ 95
1x5 @ 135
2x5 @ 185
1x5 @ 225

Wide Grip Pull Ups
5x8 @ BW

[AJL11]

Mon. 9/29/08 -DE Squat-

Speed Squats
8x2 @ 315

Good Mornings
2x3 @ 225
2x3 @ 275

DB Side Bends
1x10 ea @ 80
1x10 ea @ 90
1x10 ea @ 100

Straight Leg Dead Lifts
1x8 @ 135
1x8 @ 225

Standing Cable Abs
5x10 @ 100-110lbs

[AJL11]

Tues. 9/30/08 -Recovery-

In the pool for 30 min..........

[AJL11]

Wed. 10/1/08 -ME Bench-

2-Board Bench
1x1 @ 335
1x1 @ 355
1x1 @ 375
1x1 @ 390 -Easy
1x0 @ 405 -Got Buried Like a Corpse!

DB Bench Press
3x5 @ 130s

Cable Rows - Heavy-
5x5 @ stack + some

BW Dips
100 total - 6 sets

Face Pulls
4x15 @ 80lbs

Straight Bar Curls
3x5 ended at 140lbs

[Ben Moore]

That's a good day man!

[AJL11]

Thanks, I appreciate it.......

[AJL11]

Thurs. 10/2/08 -Recovery-

Static Stretch and Foam Roller - 15min

[AJL11]

Fri. 10/3/08 -ME Lower-

Back Squat
1x1 @ 365
1x1 @ 405
1x1 @ 455
1x1 @ 495
1x0 @ 560-Miss

Pin Pulls-Below Knees
1x1 @ 405
1x1 @ 495
1x1 @ 545
1x1 @ 585
1x0 @ 635-Lost Grip
1x1 @ 635-Straps

Decline Weighted Sit-Ups
4x10 @ 50lbs

Shi++y.. Shi++y... Shi++y Day................

[AJL11]

Sat. 10/4/08 -DE Bench-

Speed Bench
8x3 @ 185

DB Bench Press
1x19 @ 100lbs

N Grip Pull-Ups
50 total in 6 or 7 sets

Shoulder Press
4x8 @ 135

DB Shrugs 3x12
SS
Rope Pushdowns 3x15

[AJL11]

Mon. 10/06/08 -DE Lower-

Speed Squats
8x2 @ 315

Lunges
2x5 ea @ 135
2x5 ea @ 185

Seated Calf
3x15 @ 2 plates

Hypers
2x15 @ BW

Cable Abs
3x10-15 @ 100-120lbs

[AJL11]

Last set of my speed squats with 315.....The more I look at it the slower I seem......Probaly need to lower the weight.....Anybody have any thoughts????


http://www.youtube.com/watch?v=kDorHon0wGo

[AJL11]

Wed. 10/08/08 -ME Bench-

Incline Bench Press
1x1 @ 275
1x1 @ 295
1x1 @ 305
1x0 @ 315
1x1 @ 315

DB Bench Press
3x5 @ 130s

DB Floor Press
2x15 @ 75s

Chest Supported Rows
6x8-10 @ 2-3 plates

Curls
3x10 ended @ 135

Tricep Extension
3x10

[Reko]

the first one seemed fine to me, but I'm a n00b in terms of speed work.

[AJL11]

Sat. 10/11/08 -ME Lower/DE Bench-

ME Deadlift
1x1 @ 495
1x1 @ 545
1x1 @ 585
1x1 @ 635 PR

Speed Bench Straight Wt.
8x3 @ 185

DB Bench Press
1x20 @ 100lbs

Chins
4x8 @ BW

Shoulder Press
3x10

DB Shrugs
2x15 @ 100lbs

[Ben Moore]

Nice pull - did you guys get together with Reko yesterday?

[AJL11]

Yea, Reko is a trooper...Had a late night the night before and still came down to let us in......Is your meet next weekend?

[Ben Moore]

Yeah it is - sorry for not making it but with being out of town all week I didn't think breaking away to the gym and leaving my wife with all 3 kids would be the best thing to do ;)

[Ditka2008]

That might have gotten you killed.

Good luck next weekend guys.

[Reko]

Thanks. BTW, just for future reference, don't post any pictures on here with your face on them, lol. I can just see it now, I'm going to sit down for a job interview and they will whip out that picture and be like, "care to explain?" And then I can say, "Explain? How about a show you?" and then they tell me to leave and never come back.

[AJL11]

Yea Ben, very good choice not coming down yesterday!!!!You guys get after it next weekend...Good Luck.......

[AJL11]

Mon. 10/13/08 -Lower- DeLoad Week

Deep Squats w/ DBs
3x10 @ 50lbs

Cable Pull Thrus
3x12 @ 100lbs

Standing Cable Abs
3x15 @ 100lbs

Leg Ext.
3x10 @ 100 - 145lbs

Knee Reaises on Captain Chair
3x15


-Done in 30min.......NICE!!!!!!

[AJL11]

Wed. 10/15/08 -Upper- DeLoad Week

Bar Push Ups
4x25 @ BW

Pull Ups
6x5 @ BW

DB Lateral Raises
3x15 @ 15lbs

Giant Set - Little to no rest in between -

Hammer Curls
3x10 @ 40lbs

Cable Face Pulls
3x12 @ 100lbs

Rope Pushdowns
3x15 @100lbs

[AJL11]

Fri. 10/17/08 -Upper/Lower- DeLoad Week

Last Day of De-Load

Shrugs
3x12 @ 225

Band GoodMornings
3x12 @ Blue Band

DB Side Bends
3x10ea @ 50lbs

Machine Chest Press
3x15 @ 200-300

Lunges
3x10ea @ BW

[Ben Moore]

Deload is for pussies :)

[AJL11]

Mon. 10/20/08 -ME Lower-

Squats
1x1 @ 455
1x1 @ 495
1x1 @ 525
1x1 @ 560 *PR

Pull Thrus
4x12

Pulldown Abs
4x20

Shrugs
lots ended @ 455

[Ben Moore]

Nice!!!

[AJL11]

Wed. 10/22/08 -ME Upper-

Floor Press
1x1 @ 335
2x1 @ 355
1x1 @ 365 *PR

DB Bench Press
1x7 @ 130s *PR
1x8 @ 130s *PR

DB Rows
1x10 @ 100s
2x8 @ 120s
2x6 @ 140s
added straps
1x17 @ 150s *PR

Tricep Pushdowns
3x15

*superset

Hammer Curls
3x10

Face Pulls
3x12

[AJL11]

Fri. 10/24/08 -DE Lower-

-Warm up-5min Bike

2 x 10 of the following

45 degree hypers
roman chair sit up
squat with bar

Box Squats
4x2 @ 315 felt fast
4x2 @ 365 did not feel slow

Decline Sit-Ups
3x10 @ 45lbs

Shrugs
lots ended @ 405

Back Hypers
2x10 @ bw

Side Bends
2x10 @ 100lbs

Calf Raises
3x12 @ 100lbs

[AJL11]

Sat. 10/25/08 -DE Upper

Speed Bench w/ doubled minis
4x3 @ 135
4x3 @ 155

DB Incline
1x15 @ 100s
1x12 @ 100s
1x10 @ 100s

Seated Wide Grip Rows
4x12

Dips
4x12 @ BW

Band Pull Aparts
3x15 @ Mini Band

[AJL11]

Mon. 10/27/08 -ME Lower-

Pin Pulls
1x1 @ 495
1x1 @ 545
1x1 @ 585
1x1 @ 635
1x1 @ 650 *PR -Killed it-

Leg Sled
2x12 @ ???
2x10 @ ???

Standing Cable Abs
5x10 @ 100lbs

[AJL11]

Wed. 10/29/08 -ME Upper-

2-Board Bench Press
1x1 @ 340
1x1 @ 360
1x1 @ 380
1x1 @ 395 *PR

should have quit there...everything else sucked........

DB Bench Press
2x5 @ 130s

Chest Supported Row
3-5x8 @ 3 plates

Skull Crushers
3x10

Bicep Curls
2x10

[AJL11]

Fri. 10/31/08 -DE Lower- in Golden, CO

Speed Squats
Could not get warmed up..did not feel right...135 felt slow so I xed them

Shrugs
3x10 @ 315

Glute Ham Raise
3x10

Standing Abs
3x10

Knee Ups
3x10

45 Degree Hypers
3x10

[Ben Moore]

in town tomorrow? I've got you and Shawn covered - let me know when we can get together.

[AJL11]

Sat. 11/01/08 -DE Upper in Golden, CO

Speed Bench w/ doubled minis
4x3 @ 135
4x3 @ 155

Close Grip Bench Press
1x10 @ 225
1x10 @ 240
1x10 @ 250

Pull Ups-All different grips
5-6 x 5-10

Strict Press
1x5 @ 135
1x5 @ 155
1x5 @ 185

[AJL11]

Mon. 11/4/08 -ME Lower-

Back Squats
1x1 @ 495
3x1 @ 515

Speed Deads (Sumo)
5x1 @ 365

Shrugs
3x15 @ 315

Cable Pull Thrus

ss

Cable Abs

3x10

[Cal_lifter_10]

Hey there,

I see that you are lifting in Golden Colorado. My roommate and i live in the Arvada/Westminster area and lift together every day. Where do you work out in Golden? My roommate works at the Coors brewery so we are over in that area all the time.

[AJL11]

Wed. 11/05/08 -ME Upper-

Me and Ditka are now official! We got a key to the Dungeon! Very Happy to be down there......
Thanks 1-0-7........

Bench Press
1x1 @ 315
1x1 @ 335
1x1 @ 360
1x1 @ 375 killed it *PR* Goal for 2008

Triceps Death
2x5 @ 225

BB Rows from the Floor
5-6x5-8 @ 155-235

Face Pulls-Green Band 2x15
SS
DB Lateral Raises 2x12

Prowler 2 Trips
SS
DB Bicep Curls 2x10

[Ben Moore]

Not a problem bud - hopefully the lot of us can get together for some group sessions at some point or another.

Nice freaking work on the bench!

[Ditka2008]

Great bench again, glad I got to see it.

[AJL11]

Fri. 11/07/08 -Lower-

Olympic Squats
3x5 @ 315

Shrugs
3x10 @ 455

Wted Decline Sit-ups
3x10 @ 45lbs

45 degree Hyper
3x10 @ BW

[AJL11]

Sat. 11/08/08 -DE Upper

Speed Bench w/ doubled minis
4x3 @ 135
4x3 @ 155

Close Grip Bench Press
1x10 @ 225
2x10 @ 275

Pull Ups
2x5 @ BW
3x5 @ 25lbs

Strict Shoulder Press
1x6 @ 135
1x6 @ 155
1x6 @ 185

Band Pull Aparts
3x15 @ mini band

[AJL11]

Mon. 11/13/08 Lower- DeLoad Week

Sled Drags to Warm Up
3-4 trips

Defecit Single Arm KB Pulls w/ some chains
3x5 each @ ???

Ab Wheel
3x10

SS

45 Degree Hypers
3x10

KB Single Arm Swings
2x10 each @ ???

Standing Ab Crunches
3x15 @ Blue Band

Bicep Curls
3x10

[Ben Moore]

If you guys happen on a good deal on a reverse hyper, real ghr, or a ssb let me know...

[AJL11]

Wed. 11/12/08 -Upper- DeLoad Week

DB Bench Press
1x12 @ 80lbs
1x12 @ 90lbs
1x12 @ 100lbs

Lat Pulldowns
4x10

Dips
3x0

Face Pulls
2x15

Tricep Pushdown
2x15

[AJL11]

Fri. 11/14/08 -Upper/Lower- DeLoad Week

Last Day of De-Load


Blast Strap Push Ups 3x8

SS

Pull Ups 3x5

Blue Band GM 3x10

SS

Blue Band Standing ABs 3x10

[AJL11]

Mon. 11/17/08 -ME Lower-

ME Squat-Wanted to hit my goal for '08
Lots of Warm Up Sets
1x1 @ 605 *45 lb PR -Belt and Knee Wraps-

Speed Pulls
6x1 @ 225 w/ quaded minis

Ab Wheel
5x10

Hypers
5x10 @ BW

[Ben Moore]

Nice freakin work today man! Get you used to a heavy bar on your back and you'll do much more very soon.

[Ditka2008]

Nice work again...killing your goals lately.

[Reko]

Nice freakin work today man! Get you used to a heavy bar on your back and you'll do much more very soon.

No kidding. Esp the weight raw. What you weighing?

[AJL11]

I appreciate all your help guys.......I have a blast training downtown with you all........

BW is hovering around 250 - 255, first thing in the morning..........

[AJL11]

605 Squat

http://www.youtube.com/watch?v=0I6lFLROL7g

[Ditka2008]

Verrryyyy nice.

[Reko]

390 bench

KG-ZPrJPVp0

[WillNoble]

Im am saddened by the complete lack of jugs or stupid /b/ s**t being posted in this thread...


http://img227.imageshack.us/img227/800/wtfue5.gif

[AJL11]

Wed. 11/19/08 -ME Upper-

Bench with 90lbs of Chain
1x1 @ 315
1x1 @ 335
took chains off
1x1 @ 380 *PR
1x1 @ 390 *PR - I do not know whats going on.......

BB Rows
3x8 @ 225
1x8 @ 275

Green Band Tricep Pushdowns
3x20

Shrugs
1x20 @ 135
1x20 @ 225
1x20 @ 315
1x20 @ 315

Elbows flare pretty bad on the 390....But it still went up pretty good....

PS.

Someone Please post some BOOBS!!!!

[Ben Moore]

I'd post a pic of my man boobs but I'm pretty sure that's not what you want...

Very nice work on the bench though!!!

[Ditka2008]

PR's dropping like crazy in here and total lack of boobage.

[AJL11]

Fri. 11/21/08 -DE Lower-

Sled 3 forward - 3 backward

Box Squat Tuck Jumps
6x2 @ BW

RDLs
3x8 @ 315

Front Squat
3x5 @ 225

Ab Wheel
3x10

Sled 3 forward - 3 backward

[AJL11]

Sat. 11/22/08 -DE Upper

Speed Bench w/ doubled minis
4x3 @ 135
4x3 @ 155

1x26 @ 225 *PR

Wide Grip Pull Ups
10x5 @ BW

Skull Crushers
3x10 @ 95-115

Band Pull Aparts
3x15 @ Mini Band

[AJL11]

Mon. 11/24/08 -ME Lower-

Box Pulls-Below Knee
685x1 *PR

Walking Lunges
3x10ea @ 135

DB Side Bends
3x10@70lbs

Hypers
3x10 @ 25lb

[Ditka2008]

Nice!!! Cant wait to give those a shot...

[AJL11]

They felt way harder than Pin Pulls........Ben said they were more difficult.......

[Reko]

I don't know, I think box pulls are easier than pin pulls of the same height becuase the bar isn't already flexed and you can get a little going there. Just me though.

[AJL11]

Thats what I thought before doing them, I was expecting at least 700..... Felt way harder for some reason. I believe Ben said that they were harder because there was no bend?? Maybe I heard wrong....BEN?????

Either way they sucked...not as bad as the lunges though!!!!!

[AJL11]

Wed. 11/26/08 -ME Lower

Incline Bench Press
1x1 @ 330 *15 lb PR

DB Bench Press
3x8 @ 120s

N Grip Lat Pulldowns
3x10

Dips
3x10 @ BW

Face Pulls
3x12

[AJL11]

Fri. 11/28/08 -Asst. Lower-

Front Squats
3x5 @ 225

SLDL
4x8 @ 225

Standing Cable Abs
4x15

45 Degree Hypers
3x10 @ 25lbs

Hanging Knee Raises
4x15

[AJL11]

Sat. 11/29/08 -DE Upper-

Speed Bench w/ doubled minis
4x3 @ 135
4x3 @ 155

DB Bench Press
1x22 @ 100 *PR

Pull Ups -3 different grips
9x5

DB Tricep Ext.
4x10

DB Shrugs
4x15

[AJL11]

Mon. 12/01/08 -ME Lower-

Box Squat - 15in Box

2x1 @ 545
1x0 @ 545 - dropped to the box too fast

Speed Pulls
6x1 @ 315

Declined Sit ups
lots

Hanging Knee Raises
lots

45 Degree Hypers
2x10 @ BW

DB Side Bends
2x10ea @ 80lbs

[AJL11]

Wed. 12/03/08 -ME Upper-

Floor Press
1x1 @ 375 *PR

DB Bench Press
1x9 @ 130s *PR
1x6 @ 140s *PR

Chest Supported Row
Lots x 3-5 @ 3-4 Plates

Tricep Rope Ext.
3x10

Hammer Curls
3x8

Face Pulls
2x15

[AJL11]

Fri. 12/05/08 -Asst. Lower-

Front Squats
1x5 @ 225
1x5 @ 275
1x5 @ 315

SLDL
3x8 @ 135

Ab Wheel
5x10

Ukranian DL w/ Chains
2x20

Crunches
5x10

[AJL11]

Post Training Meal

CAPN CRUNCH BERRIES......................

[AJL11]

Sat. 12/06/08 -DE Upper-

Speed Bench w/ doubled monster minis
8x3 @ 135

BW Bench Press Challenge
1x19 @ 255 Reko beat me...he got 240 for 20.......I hate him.........

Wide Grip Pull Ups
10x5 @ BW

Strict Military
1x8 @ 135
1x8 @ 155
1x8 @ 175

Band Pull Aparts
5x15 @ monster mini

[Reko]

Its ok, I'll be at like 245 next week haha.

[WillNoble]

Its ok, I'm @ 255 right now haha.



fixed

[Reko]

Haha, hopefully after tonight!

I've gotten fatter lately, not more muscular, so i am lighter than I appear haha. I have many wings to eat tonight. Depending on how long we stay I may eat two meals while there.

[AJL11]

Tues. 12/09/08- De-Load Lower

Low Box Squat
4x15 @ BW

GHR
4x10

Ab Wheel
3x10

Pull Thrus
3x10

Standing Cable Abs
3x10

[Ditka2008]

Strong jealousy of your being done for today.

[AJL11]

Thurs. 12/11/08- De-Load Upper

Push Ups
4x15
*ss
Lat Pull Down
4x15

Lateral Raise
2x15

Rope Pushdown
2x10

Bicep Curls
2x10

[AJL11]

Mon. 12/15/08- ME Lower

Wanted to hit '08 DL goal
was not feeling it at all 605 felt way heavy.
Went for it anyway and got my goal....

DL
1x1 @ 650
1x0 @ 675-missed at mid thigh-dumb idea

Messed around with Ben's Briefs, Shawn and I could not get me in mine!!!
Low Box Squat on Foam
worked up to
1x3 @ 405-Loose Loose Briefs still made it feel great!

DO Grip Shrugs
lots x 12 @ 315-365

45 Degree Hypers
3x10 @ 25lbs

Cable Abs
3x15 @ 60lbs

Here is the video of my DL...Sorry again to Ben and 1-0-7 for dropping the wt. I never do that!!! I was pretty pumped I got it though (which also explains why my GHEY ass smiled at the camera)

http://www.youtube.com/watch?v=gczA3ySy8gA&feature=channel

[AJL11]

Just watched my 675 miss...I dropped that one too...What the EFFF..... I really never do that..

I will punish myself....No deadlifitng for 6 weeks. :)


http://www.youtube.com/watch?v=RIjFppgvaHM&feature=channel

[Ben Moore]

Dude, you had that 675!!! Fresh I bet you're closer to 700 than you think. Nice work and don't worry about the bar. Reko will just make you buy a new one if you bend it ;)

[Reko]

Lol, Ben would be happy to never see that thing again!

[Ditka2008]

After the 605 rep he made a HUGE turnaround with that 650...kick ass stuff!

[AJL11]

Wed. 12/17/08- ME Upper

Bench
1x1 @ 345
1x1 @ 375
1x0 @ 405 - missed at lockout.....SO CLOSE...Will try again in two weeks

3-Board
3x2 @ 365

N Grip Pull Downs
6-7 x 12

Single Arm Band Push Down
4x12 @ mini

Band Pull Aparts
4x15 @ mini

[AJL11]

Fri. 12/19/08- DE Lower

Box Squat w/ Green Bands
messed around up to
1x1 @ 450

Single Arm Ukranian DL w/ chain
3x8 ea

Ab Wheel
3x15

Shrugs
2x15 @ 315
2x15 @ 435

[AJL11]

Sat. 12/20/08- DE Upper

Speed Bench straight wt.
8x3 @ 185

Pull Ups
6x5 @ BW 3-diff. grips
3x5 @ 25lbs 3-diff. grips
1x15 @ BW (N) grip

Military Press
1x5 @ 135
1x5 @ 155
1x10 @ 185 *PR

Band Pull Aparts
3x15 @ light band

(N) close grip push ups
3x15 @ BW

[Reko]

Just an FYI - you were using an average band for the pull aparts.

Also, PR on brief height.

[Reko]

And - I hope everyone reads this:

I AM NO LONGER THE ONLY PERSON AT 1-0-7 TO BENCH IN HIS BRIEFS!!!!!!

[AJL11]

We were so close......They will go on......They must go on.......



I hope they go on.......

[Dingus]

And - I hope everyone reads this:

I AM NO LONGER THE ONLY PERSON AT 1-0-7 TO BENCH IN HIS BRIEFS!!!!!!

I can't believe you guys bench in briefs. I applaud your dedication to cheating.

[Ben Moore]

We'll get you in them...just don't eat too much for Christmas...

[AJL11]

I hope so......We were so close....I think if we had one more guy pulling on them, they will go up....I dont get it thou, your 48 Vikings are very loose on me, and they are only one size up.....Are your briefs pretty stretched out??

[Ben Moore]

I hope so......We were so close....I think if we had one more guy pulling on them, they will go up....I dont get it thou, your 48 Vikings are very loose on me, and they are only one size up.....Are your briefs pretty stretched out??

Those things don't really stretch a whole lot. I know I haven't used them that much, but they are actually Will's so I don't know how much use they've seen.

[AJL11]

Mon. 12/22/08- ME Lower

GCB Low Box Squat
1x1 @ 525

Sumo Rack Pulls
2x1 @ 605

Getting into my Vikings
1x0

Getting closer and closer........When I get them on, it will be a glorious day!!!I will never take them off.........

GCB is an unstable bitch and I hate her.....The 525 felt super light on my back, but I just could not control it very well on the way up....Thats why I stopped at 525....

[Ben Moore]

you should be leaving to go to Granite City right now...

[Reko]

Mon. 12/22/08- ME Lower

GCB Low Box Squat
1x1 @ 525

Sumo Rack Pulls
2x1 @ 605

Getting into my Vikings
1x0

Getting closer and closer........When I get them on, it will be a glorious day!!!I will never take them off.........

GCB is an unstable bitch and I hate her.....The 525 felt super light on my back, but I just could not control it very well on the way up....Thats why I stopped at 525....

Ah, i say keep going. Its like driving on ice and pavement, you come off the box then BAM your low back just has to grip keep tight.

[AJL11]

Tues. 12/23/08- Extra-at the Hospital

Walking 5min.

GHR
3x10 @BW

Standing Cable Abs
3x15 @ 150

Pull Thrus
3x10 @ 150

Sit-ups on GHR
3x15 @ BW

[Reko]

How does the low back feel?

[AJL11]

Not bad....I didnt have any wt on there thou!

How bout yours? Thats a lot of wt. you had on your back!

[Ben Moore]

I need to come up and see the pretty, pretty EFS GHR...

[Reko]

Not bad....I didnt have any wt on there thou!

How bout yours? Thats a lot of wt. you had on your back!

WEll, between that and Ukrainians its certainly a little tight today!

[AJL11]

Mon. 12/29/08- ME - Lower

ME DL w/ Quad Minis
1x1 @ 315
1x1 @ 365
1x1 @ 405
1x1 @ 455
no bands double overhand grip
1x11 @ 405

Step Ups-holding DBs
1x6ea @ 40s
1x5ea @ 100s

Crunches w/ 10lb plate behind head
3x15

DB side bends
3x10ea

[AJL11]

Wed. 12/31/08- ME - Upper

Bench Press- Wanted to give 405 a go again...
1x1 @ 315
1x1 @ 345
1x1 @ 375
1x0 @ 405- going to get away from reg. bench awhile.

Tricep Death-3 reps each 1-2-3-4 board
2 sets @ 275

(N) Grip Pulldowns
4x12

Purple Band Tricep Pushdowns
100 total

Band Pull Aparts
3x15

Hammer Curls
2x8

[Ben Moore]

Hit some bench with chains to a 2 board next couple week then go back.

BTW, I didn't recognize you at first tonight - you're getting big bro!

[AJL11]

Thanks for the tip Ben, I will def. try these out the next couple of weeks......

[AJL11]

Goals for 2009

1. Get my Briefs on!
2. Get into full gear. Shirt/Squat Suit/DL Suit.
3. Compete in 3 full power meets.

Numbers wise???????? Depends on how long it will take me to learn gear.

1. Bench 425 Raw
2. Deadlift 700 Raw
3. Squat 750 w/ briefs and belt.

[AJL11]

Fri. 1/2/09- Lower Asst.

Good Mornings
2x8 @ 135
2x6 @ 185

Lunges
2x5ea @ 135
2x5ea @ 185

Standing Cable Abs
3x20

GHR
3x10

Sit-Ups on GHR
3x10 @ 25lb behind head

[Ditka2008]

Goals are looking good...

[AJL11]

Sun. 1/4/09- Upper Asst.

Speed Bench w/ doubled minis
3x3 @ 135
3x3 @ 155
2x3 @ 175

Pull ups- 3 diff. grips.
10x6 @ BW

Dips
5x8 @ 50lbs
1x25 @ BW

DB Shrugs
1x15 @100
1x15 @ 110
1x15 @ 120
2x15 @ 150

[AJL11]

Mon. 1/5/09-ME Lower

Back Squat
2x1 @ 495
1x1 @ 545

Did not feel it tonight. Everything felt heavy, and all I could think about was the pair of Vikings sitting in my bag...

Rack pulls below knee
1x1 @ 585
1x1 @ 635
1x0 @ 675 - stalled out
1x1 @ 675 *PR

[NJPWRLFTR]

Strong Day Bro.

[AJL11]

Thanks man...Squat sucked, but I was pretty happy with my pull......

[NJPWRLFTR]

yeah ok haha i dont think so!i can only hope one day i can say "damn my 545 sucked today"

lol...

[AJL11]

Wed. 1/7/09-ME Upper

Floor Press
1x1 @ 335
3x1 @ 365

Seated Tricep Pushdown
4x12

Chest Supported Row
6 sets

Lateral Raises
2x10

Face Pulls
2x12

[NJPWRLFTR]

solid day,strong floor pressing..

Do you pause at the bottom or touch and go?

[AJL11]

Thanks man, I try to pause, but once I start getting heavier, its not that long of a pause...

[Ben Moore]

Missed ya this morning sunshine?

[AJL11]

Hahahahah...We have actually been busy up at the hospital, New Years Resolutions....Everybody is joining!!! Had to get there rt at 7 and did not want to interupt your session...Looked like a good one!

[AJL11]

Fri. 1/9/09- SQ/DL Asst.

Light BB Shrugs
lots

GHR
5x10

Hanging Knee Raises
3x10

Step Ups
3x5ea @ 50lbs DBs

Kneeling Cable Crunches
3x10

Sit-ups on GHR
3x10

ss

Back Hypers
3x10

[AJL11]

Sun. 1/11/09- Bench Asst.

Speed Bench w/ doubled minis
3x3 @ 135
3x3 @ 155
2x3 @ 175

Close Grip Bench Press
1x5 @ 225
1x5 @ 275
1x5 @ 295
1x5 @ 315

Wide Grip Lat Pulldowns
5x10

Front/Rear Raises
3x10 @ 25lbs

[AJL11]

Mon. 1/12/09- ME Squat

Getting used to my tight tight briefs....Got them up, but it didnt go very well..Had to be funny seeing me squat, probaly looked pretty bad, could not sit back, or keep my knees out....They will be fun once I break them in a bit.

1/2 of a 1/4 depth Squats:)
3x3 @ 405-455

Partial DLs from Boxes w/ quaded monster minis
1x3 @ 425

BW Box Squats with mini band around knees (knees out)
5x15

Ab Wheel
3x15

AM training went very well, was not as bad as I thought it would be!!

[Ben Moore]

It went fine - just gonna take a bit to break them in.

[AJL11]

Tues. 1/13/09- Extra/Recovery

10min on Bike

GHR
5x10

Knee ups on captains chair
5x10

Foam Roll
Back-Hips-Glutes

[Ditka2008]

10min on Bike

How DARE you sir?

See you at the crack of dawn.

[AJL11]

Wed. 1/14/09- ME Bench

Bench
1x3 @ 315
add 2-Board
1x3 @ 335
1x1 @ 365
1x1 @ 385
1x0 @ 395-push back too far
add single ply phenom-first time ever in a shirt
3-board
1x1 @ 405
2-board
1x1 @ 405
no-board
1x1 @ 405

Fat Bar Bent over Rows
5x10

DB lateral raise
4x12

Tricep Push down
4x15

Face pulls w/ sled
5x12

[WillNoble]

Great work with that shirt today, I hope you bought that from Mark, You and that shirt were destined for each other...

[AJL11]

Thanks...Bringing the cash next Wed. Im pumped to start training in it.

What is the difference between the phenom and the super duper phenom? Just layers? I could not find the super duper on Inzer's site.

[WillNoble]

there are 3 actually.


What you have is a first gen Phenom, single ply closed back.

There is a Super Phenom, and then a Super Duper Phenom. It has to do with Layers and Options. The best person to ask is Travis Bell, he is sponsored by Inzer and can tell you more. I will forward him this discussion...

[Travis Bell]

I wish I was sponsored by Inzer. Their stuff gets expensive!

The Super phenom is a double ply with the super collar

The Super Duper Phenom is I believe still double ply, but thicker material with a much more jacked up collar. Lower groove, but insane speed.

I'd start with the Super Phenom if you're looking to upgrade. It'll last longer. Your single ply phenom will wear out relatively quickly. I'm sending a Super Phenom out to Ben

[AJL11]

I wish I was sponsored by Inzer. Their stuff gets expensive!

The Super phenom is a double ply with the super collar

The Super Duper Phenom is I believe still double ply, but thicker material with a much more jacked up collar. Lower groove, but insane speed.

I'd start with the Super Phenom if you're looking to upgrade. It'll last longer. Your single ply phenom will wear out relatively quickly. I'm sending a Super Phenom out to Ben

Thanks for the info Trav...Not looking to upgrade yet...This was my first time putting a shirt on...Just messing around with a hand me down..Hopefully a great starter shirt for me.

[WillNoble]

I wish I was sponsored by Inzer. Their stuff gets expensive!





For some reason I thought you were, or maybe someone told me you were...


Either way, my bad

[AJL11]

Thurs. 1/15/09- Extra/Recovery

Bike 10min

DB Bench Press on PB
2x20 @ 50lbs

Shrugs on Smith Machine
1x20 @ 135
2x20 @ 235

YTWLs
2x10ea @ 3lb dbs

Foam Roll
Upper/Lower Back-Hips-Glutes

Upper Body Stretching-5min

[AJL11]

Fri. 1/16/09- DE Lower

DE Squats to 14-15in box w/single ply z-suit bottoms (thanks Ben)
10x2 @ 300 + Blue Bands

Glute Ham Raise-high foot placement
3x10

Cable Crunches on Knees
3x15

Pull Thrus
3x10

Sit-Ups on GHR
3x20

Hammer Curls
3x10 @ 40-45-50

[Ben Moore]

Nice work!!!

[AJL11]

Thanks Ben!

Def. wanted to go squat today!!! Cant wait til tomm.

Sun. 1/18/09- DE Upper

DE Bench w/ doubled minis
8x3 @ 155

Close grip bench press
1x5 @ 225
1x5 @ 275
1x5 @ 315
1x18 @ 225

Pull Ups
1x5 @ bw
2x5 @ 25lbs
1x5 @ 45lbs

F/S Raises
2x20 @ 30lbs

DB Shrugs
3x10 @ 100s-120s-140s

[NJPWRLFTR]

awsome

[AJL11]

Mon. 1/19/09- ME Lower

Reverse Band Squats w/ minis
single ply-briefs
1x3 @ 545
put vikings on
3x3 @ 585

Deadlifts from floor w/ 100lbs of chain
1x3 @ 405
1x3 @ 455
1x3 @ 495

LOVE THE MONO-LIFT!

[Ditka2008]

Awesome. How was the height for you since you are Too Tall?

[Brad08]

nice meeting you today.

I hope the eye contact wasn't too awkward while helping you into your briefs. LoL

[Ben Moore]

nice meeting you today.

I hope the eye contact wasn't too awkward while helping you into your briefs. LoL

LMAO!!!

[AJL11]

nice meeting you today.

I hope the eye contact wasn't too awkward while helping you into your briefs. LoL

You have beautiful eyes..........

Hahahahaha...Great meeting you too man... I hope you can get down there as much as possible.....

[AJL11]

Awesome. How was the height for you since you are Too Tall?

Not bad at all...Ben is going to get some ply wood fitted so we can throw some in there for when Reko squats.....Should work out great...

You need to get down there with us when the pup gets a little older....2xs a week in the am is no problem.....

[Brad08]

Ben is going to get some ply wood fitted so we can throw some in there for when Reko squats.....

When Reko box squats, do his little feet dangle off the box?

[Ditka2008]

Im going to try for next Monday...

Haha, nothing like just meeting a guy and then having to grab his briefs and pull!

[Reko]

When Reko box squats, do his little feet dangle off the box?

Only when I use someone else's box haha.

[Reko]

How is work going?

This chicken cordeon blue is pretty delicious.

[AJL11]

How is work going?

This chicken cordeon blue is pretty delicious.

Yea Yea....Rub it in!

I cant believe I did not get off for MLK day....I need Jesse here to help me protest....

[Reko]

Yea Yea....Rub it in!

I cant believe I did not get off for MLK day....I need Jesse here to help me protest....

Lol.
Did you stand up your date this morning?

[AJL11]

No she was cool with it. I got here at 10 after and I trained her in my hoody and flip flops.....before I could shower..

I am thinking I can get away with wearing flip flops on a daily basis...Maybe even get away with not showering......I will be experimenting with this idea....

[Ben Moore]

LOL - if you can do it while carrying a sandwich you're a God...

[Reko]

Just don't take the sandwhich into the shower, that doesn't turn out good regardless of what Kramer may lead you to believe.

[AJL11]

Just don't take the sandwhich into the shower, that doesn't turn out good regardless of what Kramer may lead you to believe.

If ever in need, I also have every season of Seinfeld...

Best show ever.....

[AJL11]

Tues. 1/20/09- Extra/Recovery

10 min on Bike

Low Box Squat w/ mini band around knees
4x10 @ BW

GHR
2x10 @ mini band
2x10 @ BW

Standing Cable Abs
3x15

SS

Hanging Knee Raise
3x10

Foam Roll and Stretch
Upper/Lower Back-Hips-Glutes

[WillNoble]

Just don't take the sandwhich into the shower, that doesn't turn out good regardless of what Kramer may lead you to believe.

True story, I took a whole shower holding a glass of makers about 3 weeks ago, finished the drink in time to towel off and refill before going out.

No sense in wasting good drinking time with petty simple hygeine...

[Reko]

If ever in need, I also have every season of Seinfeld...

Best show ever.....

Agreed. I may have to take you up on that one as well. I have them almost all on my computer, but for some reason they double in size when i copy straight to the comp, so I can't just do a copy burn. Any idea why?

Will maybe?

[WillNoble]

Agreed. I may have to take you up on that one as well. I have them almost all on my computer, but for some reason they double in size when i copy straight to the comp, so I can't just do a copy burn. Any idea why?

Will maybe?

are you trying to burn as a DVD format or in the files original format (Im guessing AVI or MPEG4)?

[Reko]

are you trying to burn as a DVD format or in the files original format (Im guessing AVI or MPEG4)?

I'm just doing a straight copy right now, all the VOB files, etc. Even when
I open the disc in explorer it shows it having 7.something GB worth of files on it. It can't be a double layer so something screwy is going on.

[WillNoble]

I'm just doing a straight copy right now, all the VOB files, etc. Even when
I open the disc in explorer it shows it having 7.something GB worth of files on it. It can't be a double layer so something screwy is going on.

personally I wouldnt Rip all the extemporaneous shiz, alot of discs can have write protection in those files causing issues, besides do you really need the 3rd Junior Assistant Executive Associate Producers commentary?

[Reko]

personally I wouldnt Rip all the extemporaneous shiz, alot of discs can have write protection in those files causing issues, besides do you really need the 3rd Junior Assistant Executive Associate Producers commentary?

I have the write protection disabled, its just the size of the files.

Actually, I think i figured it out. I'm just deleting random files and it still works on the HDD. Should fit onto a dvd now.

[Reko]

Partial win.

Got it to the dvd, which played, however some chapters were missing. so, i have the right idea, wrong parts.

[Reko]

i think the solution here is not to do a straight copy, but just get half of it on one (ie ep. 1 and 2) and then the others on a second disc. They are a dime a dozen so its fine by me if it works that way.

[AJL11]

Wed. 1/21/09- ME-Upper

Raw Bench
1x5 @ 225
1x5 @ 275
1x3 @ 315
1x1 @ 345
1x1 @ 365
add single ply-phenom-learning
1x1 @ 365
1x1 @ 385
1x1 @ 365- went for 2
Pushing bar back too far over my face? I do not know what the hell I'm doing! The Raw work felt better than the shirt! hahahah

Tire Sled Drag Rows
6-7x12 @ various wts

JM Press
1x10 @ 95
1x10 @ 115
3x8 @ 135

Face Pulls
3x12

Band Pull Aparts
3x15 @ purple

[AJL11]

On a brighter side.....I got 5 eggs over medium, a biscuit and gravy, and oatmeal for 2.44 in the hospitals cafateria.

WIN......

[Brad08]

****. Is that place open to the public??

When i was in the service, the hospital on post ALWAYS had the baddest chow. You could get omellets and strawberries on your pancakes and **** FOR FREE!

[Ditka2008]

Epic win is epic!

[AJL11]

Hahah it is open to the public, but employees get a discount, I think like 10-20%.

We also have a Cafe that is not owned by the Hospital. It has some of the best bacon and bicuits and gravy, I have ever had...I cannot eat brekfast or lunch there without spending at least 8 bucks, so I stick with the cafeteria a lot.

[Brad08]

Hahah it is open to the public, but employees get a discount, I think like 10-20%.

We also have a Cafe that is not owned by the Hospital. It has some of the best bacon and bicuits and gravy, I have ever had...I cannot eat brekfast or lunch there without spending at least 8 bucks, so I stick with the cafeteria a lot.

You're literally right across the street from Harrah's casino, and they have a sweet lunch buffet for $11. Travis and I go there quite a bit.

[Reko]

Epic win is epic!

/b/tard????

[AJL11]

/b/tard????

I dont know what this means!!!

also what the hell is FTW?? is it F*** the World???

I get confused easily. :)

[Reko]

I dont know what this means!!!

also what the hell is FTW?? is it F*** the World???

I get confused easily. :)

No, although I did think it was that at first..


FTW = FOR THE WIN!!!

[AJL11]

and

/b/tard????

[Reko]

I'll send you the link when I get home.

I don't even want to type it out at work...

[AJL11]

Thurs. 1/22/09- Extra/Recovery

Push Ups
ss
Wide Grip Lat Pulldwons

YTWLs

Rope Pushdowns

Internal/External Shoulder Rot.

Blood is Flowing

[Ben Moore]

YTWL's?

[AJL11]

YTWL's?

Shoulder Complex w/ light dbs...Got it from Core Performance-tons of pre-hab in that book.......

http://graphics.fansonly.com/schools/silu/graphics/auto/ShoulderSeries.jpg

[AJL11]

Fri. 1/23/09- DE/Lower

Speed Squats off Foam w/ Blues and Purples. Single Ply-Briefs
8x2 @ 315
2x2 @ 315-no bands

SLDL
2x8 @ 135
2x8 @ 225

Ab Wheel
4x10

Sled Work-100-200lbs
4 trips forward
4 trips backward

[Reko]

dude, what happened to PM?

[AJL11]

One of my Dad's good friends passed away yest. morning...Going up to Omaha for the Services.....Sorry brotha.....

Band tension was tight...Have Fun!!!!

[Reko]

Ah gotcha, no worries man.

[Ben Moore]

Yeah band tension...

[AJL11]

Mon. 1/26/09- ME Lower-De-Load

GCB Free Squat
1x5 @345
1x5 @ 395
1x5 @ 435

DLs from Box w/ 100lbs of chain
1x3 @ 315
1x3 @ 365
1x3 @ 405

Back Attack
3x15 @ 2-blues

Ab Wheel
1x15
2x10

Nice Easy day-Done in a little over an Hour.......

[Ben Moore]

What boxes did you guys use?

[Reko]

The blue ones. We weren't too sure on the shin thing, so we just went with that.

[AJL11]

Wed. 1/28/09- ME Upper-De-Load

Flat Bench
3x5 @ 315

(N) Grip Push-Ups
5x15

(N) Grip Pull Ups
5x10

Lateral Raises
3x10

Face Pulls w/ Sled
3x20

[AJL11]

Monks are STRONG...............

[Brad08]

Wed. 1/28/09- ME Upper-De-Load



Posted on 1/26. What kind of chicanery is this???

[AJL11]

Hahha, I edited my last question to Ben, and just made it my session for today.....

You can call me.... the MAGIC MAN! Now you see me.....Now you dont!

[AJL11]

Fri. 1/30/09- DE Lower-DeLoad

Speed Squats w/ blues and greens
6x2 @ 315
1x2 @ 315 w/ no bands

Will get some GHR and Abs in later today at the hospital.

I think it was too much band tension for me this morning. I could not get set up rt, and everything felt slow..Last week with the blues and purple it felt a lot better. I will probaly switch my tension waves the upcoming weeks to lighter tension...First time doing actual speed squats with bands, so I guess I am still learning/getting use to them....

[Brad08]

Yeah, that band tension seemed pretty wicked.

[Ben Moore]

This is a learning opportunity for me also to kinda see what we need to do. We can adjust accordingly. We might make it blue, blue/mini, blue/purple for you.


Fri. 1/30/09- DE Lower-DeLoad

Speed Squats w/ blues and greens
6x2 @ 315
1x2 @ 315 w/ no bands

Will get some GHR and Abs in later today at the hospital.

I think it was too much band tension for me this morning. I could not get set up rt, and everything felt slow..Last week with the blues and purple it felt a lot better. I will probaly switch my tension waves the upcoming weeks to lighter tension...First time doing actual speed squats with bands, so I guess I am still learning/getting use to them....

[AJL11]

Thats kinda what I was thinking...

Yours looked great thou buddy! Keep it up!

[AJL11]

Sat. 1/31/09- DE Upper-DeLoad

Speed Bench - Straight Weight
8x3 @ 185

DB Bench
1x10 @ 100s
1x8 @ 120s
1x6 @ 130s

Dips
3x10

Seated Cable Rows
3x12

[AJL11]

Mon. 2/2/09- ME Lower

Low Box Squat w/ Chain
single ply briefs
1x2 @ 570 w/5 chains per side *PR
Heaviest I ever went to a box before this was 545 x1 w/ no chain, so I am pretty happy.
put on vikings to break in some more
3x2 @ 605

Had to leave will get some accessory work in today or tomm.

[Ben Moore]

you're getting SkRoNger bud - just keep working. You missed some fun with the chain suspended GM's, haha.

[Ditka2008]

Thats awesome, nice work this morning boyz.

[AJL11]

Thanks

[Brad08]

YOu did some good work this morning, man.

[AJL11]

You too brotha! Its going to help everyone training in a group like that!

You get some good mornings in with those guys, or did you have to bail???

[Brad08]

I got my GMs in. I was running a bit late but I knew that if I didn't get it in, I wouldn't do it later, and I can't afford to miss the work given how much improvement I need.

[=Travis=]

I did GMs on friday so I bailed about a minute after you did. I had to be in court early this morning.

[AJL11]

I doubt I will get Heavy ones in....I will add some ligh gms tomm.

[Ben Moore]

Ours were light(er). They aren't meant to be an all out effort since we squatted so heavy.

[AJL11]

Wed. 2/4/09- ME Upper

Raw Bench
1x3 @ 275
1x3 @ 315
1x1 @ 345
Add Single Ply Phenom-3-Board
2x1 @ 405 - Ben let me know I was not getting anything out of the shirt w/ a 3-board
1x1 @ 405 2-board
Add Ben's Rage X
2x1 @ 455 3-board

Good morning to learn. It is great that we are getting more guys to come train. Our gear bucket is over-flowing! Lots of options to work with! I am glad that we all like to share at 1-0-7!

I am going to see if I can wear Rekos whitey tighties on Fri! I hope he lets me.....

[WillNoble]

Mon. 2/4/09- ME Upper

Raw Bench
1x3 @ 275
1x3 @ 315
1x1 @ 345
Add Single Ply Phenom-3-Board
2x1 @ 405 - Ben let me know I was not getting anything out of the shirt w/ a 3-board
1x1 @ 405 2-board
Add Ben's Rage X
2x1 @ 455 3-board

Good morning to learn. It is great that we are getting more guys to come train. Our gear bucket is over-flowing! Lots of options to work with! I am glad that we all like to share at 1-0-7!

I am going to see if I can wear Rekos whitey tighties on Fri! I hope he lets me.....


According to Brad, Reko doesn't wear underpants

[Reko]

According to Brad, Reko doesn't wear underpants

He says that because its true... only when we go out though so Adam - you are in luck!

[AJL11]

finished up at the hospital

JM Press
4x8 @ 135

Lat Pulldowns
4x10

F/S raise
2x10

Face Pulls
2x15

[AJL11]

Fri. 2/6/09- DE Lower

Speed Low-Box Squats on Foam-Straight Wt.
10x2 @ 315

Back Attack
3x15

Hanging Knee Raises
3x10

Walking Lunges
2x8ea leg

Mcdonalds
1x1 @ Egg McMuffin and Powerade

at Hospital

GHR - High Foot Placement
3x10

Kneeling Cable Abs
3x15 @ stack

Good Morning.....Felt really Good...Must be that 107 was not below zero this morning!!!

[WillNoble]

Fri. 2/6/09- DE Lower

Speed Low-Box Squats on Foam-Straight Wt.
10x2 @ 315

Back Attack
3x15

Hanging Knee Raises
3x10

Walking Lunges
2x8ea leg

Mcdonalds
1x1 @ Egg McMuffin and Powerade

at Hospital

GHR - High Foot Placement
3x10

Kneeling Cable Abs
3x15 @ stack

Good Morning.....Felt really Good...Must be that 107 was not below zero this morning!!!

your form was far superior this morning

[AJL11]

Thanks Will.....They felt good....

[Ben Moore]

I'm heading down this afternoon and will bring the cover for that squat pad. Countertop installation yesterday + Sick baby + extremely tired wife = exhausted Ben

[AJL11]

No worries man......

Cover for what squat pad????

[Ben Moore]

We have a new foam pad for the squat box - thought you guys would have used it this morning but Will may have been afraid of it coming apart without the cover.

[WillNoble]

We have a new foam pad for the squat box - thought you guys would have used it this morning but Will may have been afraid of it coming apart without the cover.

yeah, I wouldnt until it has a cover...

[AJL11]

Sat. 2/7/09- GPP

1st Circuit
Prowler 50yds
KB swings w/ heavy ass KB x10
Jumping Jacks x 10

2nd Circuit
Sled Pull Thrus x12
Plate Pinch Farmer Walk x 25yds
BW Squats x 10

[Ben Moore]

Gonna try and do this with the tire sled at the house tonight. How much rest did you guys allow between circuits?

[AJL11]

I think probaly close to 1-2 minutes between rounds......and close to 5min between circuits

[AJL11]

Sun. 2/08/09- DE Upper

Speed Bench - Straight Weight
8x3 @ 185

4-Board Work
1x5 @ 365-$hitty
3x3 @ 365-finally touching lower on my chest and the weight went up a lot easier..Go figure!

(N) Grip Pulldowns
5x10

Lateral Raises
3x10

Bicep Curls
ss
Face Pulls

2x10

[Ben Moore]

At 1-0-7?

[AJL11]

Nope up at Steele with Shawn.....

[Ben Moore]

two-timer...

[AJL11]

I am a two timing little slut, I know!!

Whats the plan tomm? You getting in that suit?

[Ben Moore]

Yep.

[Brad08]

Do you guys both have memberships at Steele? It's literally 5 minutes from my house but I've got everything I need in my basement, except training partners LOL.

[AJL11]

Yea we both are......I paid for a year like a week before I got my key at 1-0-7.

Not a bad place thou when I cant get downtown...

[AJL11]

Mon. 2/09/09- ME Lower

Low Box Squat w/ single ply briefs
1x2 @ 520
1x2 @ 570
1x2 @ 605 *PR

DL from Floor
1x2 @ 425
1x2 @ 475
1x2 @ 515
1x2 @ 565

Not trying to sound like a pussy, but during squats I went to pick up the 100lb plate, and tried to pinch it and lift it to the bar. Well it feels like I dislocated my middle finger, I guess I need to work on finger strength..This coupled with heavy squats made DLs suck very very bad!!!

Great morning, everybody was hitting good numbers. Me and Reko both hit PRs, Ben had more weight on his back than I have ever witnessed anybody do, and Brad is getting stronger every day, we all are...Good times at 1-0-7!

[Ben Moore]

You looked strong man! Really proud of everyone's progress!!!

[Reko]

We've all been having really good days lately it seems. I'm liking this total gym progress.

[Brad08]

Yeah I was really impressed as hell with Adam's squats, especially considering that he's new to box squatting and gear, etc.

Adam, on the finger, both Travis and I hurt our middle fingers in the exact same spot but it was from heavy gripper training. It must just be something about the middle finger ligaments.

[Ben Moore]

If he'd quit trying to give Shawn the shocker on their runs this wouldn't happen

[=Travis=]

If he'd quit trying to give Shawn the shocker on their runs this wouldn't happen

LMAO

yeah, I'd just say you're a pussy.:D

[AJL11]

HHAHAHAHAHAHAHh.......

You guys are sooooooo funny......:rolleyes:

[Ditka2008]

Squat PR's and jokes...1-0-7 has it all;)

Nice work boys....kicking a** and taking names!

[Reko]

570
EeAR2j0geUw


605
MOEbfTFYvak

[Ditka2008]

Damn! Kick a** bud.

[AJL11]

Wed. 2/11/09- ME Upper

Raw Bench
2x20 @ bar
1x10 @ 135
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x1 @ 345

Add Rage X (hope this is ok Ben!)
4-Board 1x3 @ 405
3-Board 2x2 @ 455
2-Board 3x1 @ 455
-All were grinders.....

I have a long way to go! Got some video, so hopefully we can figure out what exactly I am doing wrong (lots probaly!).

@ Hospital

Shrugs
4x15 @ 225

Rope Pushdowns
2x20

[Reko]

that shirt must be really loose on you or something.

[AJL11]

Get fatter????

No Problem!

[Ditka2008]

275'er it is!:)

[Reko]

308'er it is!:)

fixed!


:evillaugh:

[AJL11]

Fri. 2/13/09- DE Lower

Speed Squats w/ blue band
10x2 @ 315

SLDLs standing on 3in box
1x10 @ 225
1x10 @ 315
1x10 @ 365

BO Rows
1x10 @ 135
1x10 @ 225
1x8 @ 235
1x8 @ 255

Back Attack
2x15 @ 2 blue bands

ss

Ab Wheel
2x10

Prowler Sprints
6 trips @ 2 plates