View Full Version : BBShort's Quest

BBShort

09-24-2008, 11:54 AM

This is my first log on any site mainly because most others don't have the level of athlete found here so I feel like it's time to keep track online and let other's see what I may be doing wrong that I don't so any feedback is appreciated.

Starting stats:

27 years old

6'3 , 290lbs. bodyfat % coming down with proper diet now.

Since I'm going raw this cycle I'll list only my current raw maxes:

Squat: 385

Bench: 325

Deadlift: 475

BBShort

09-24-2008, 12:01 PM

For the next 12 weeks I'm combining the raw training articles by Rhodes on Elite. Bench I'm using the "600lbs of Raw Bench" article and the "Raw Squat" article for Squat/DL. I've added in a SQ/DL assistance day so I've got 4 days a week of training.

Week 1

Monday/ME Bench

Floor Press

135 x 8

185 x 5

225 x 5

255 x 3

275 x 3

295 x 1

305 x 1 (tied PR)

3-Board

225 x 5

275 x 5

315 x 3

335 x 2

Cable Rows

200 x 8 x 4

Delts

Did superset of front, side, w/face pulls for rear delts

Hammer Curls

40 x 10 x 4

BBShort

09-24-2008, 12:09 PM

Tuesday/SQ assistance 9/16

Need to work on quads a bit, I"m a wide stance squatter and did lots of box squats over the past few months so this day the first movement will be to hit the quads. Numbers suck pretty bad.

Front Squat no belt

Bar x 5

95 x 5

115 x 5

135 x 5

Didn't go to hard on these considering it's been 4 years since last did them

Good Mornings

135 x 8

155 x 8

185 x 8

Stiff Leg DL

135 x 8

155 x 8

185 x 8

Lat Pulldowns

140 x 12

160 x 12

160 x 12

180 x 12

Weighted Abs

BBShort

09-24-2008, 12:15 PM

Thursday/DE Bench 9/18

Speed Bench straight weight

3 x 3 @ 155 close grip

3 x 3 @ 175 med. grip

3 x 3 @ 185 comp. grip

Incline Barbell (doing in place of Military Press, shoulder issues)

5 x 6 @ 165

Tri-ext. on floor

1 x 8 @ 50 (plus whatever bar I used weighs)

4 x 6 @ 60

BB Rows

4 x 6 @ 185

Straigt bar curls

3 x 8 @ 60

BBShort

09-24-2008, 12:19 PM

Friday/ME Squat-DL 9/19

Squat

135 x 5

185 x 5

225 x 3

275 x 1

305 x 5

Deads (focused on form rather than weight, felt easy)

225 x 5

275 x 3

315 x 3

365 x 1

405 x 1

45% Hyper

4 x 8 @ 45

Shrugs

4 x 12 @ 235

Standing Abs

BBShort

09-24-2008, 12:23 PM

Week 2

Monday/ME Bench

Full Range Bench

135 x 8

165 x 5

205 x 5

235 x 5

265 x 3

295 x 3

315 x 1

3-Board

225 x 5

275 x 5

295 x 5

315 x 3

Cable Rows

4 x 8 @ 200

Delts

Front, side, rear superset x 3

Hammer Curls

3 x 8 @ 45

BBShort

09-24-2008, 12:26 PM

Wednesday/SQ-DL assistance

Olympic Squats

5 x 5 @ 135 (gotta work on the quads)

GM's

155 x 8

185 x 8

205 x 8

SLDL

155 x 8

185 x 8

205 x 8

Lat Pulldowns

140 x 12

160 x 12

180 x 12

200 x 8

Weighted Abs

BBShort

09-25-2008, 03:08 PM

Thursday/DE Bench

Speed Bench

3 x 3 @ 165 Close Grip

3 x 3 @ 175 Med. Grip

3 x 3 @ 185 Comp. Grip

Incline BB

4 x 6 @ 175

BB Rows

4 x 8 @ 185

Tri-ext. on floor

1 x 8 @ 50 plus bar weight

3 x 8 @ 60

Straight bar curls

BBShort

09-28-2008, 08:11 PM

Saturday/ME Squat

Squats belt only

135 x 5

185 x 5

245 x 3

295 x 1

315 x 5

Rack Pulls just below knees

225 x 5

315 x 5

365 x 3

405 x 3

455 x 3

45% Hyper

Bodyweight + 45lb.

Shrugs

Trap Bar 225

Standing Abs

BBShort

09-30-2008, 09:57 AM

Week 3

Monday/ME Bench

2-Boards

Warmup 135 x 8 and 185 x 5 w/o boards

w/boards

225 x 5

265 x 5

295 x 5

325 x 3

350 x 1 (big PR)

3-Board

225 x 5

275 x 5

305 x 5

325 x 3

Cable Rows

4 x 8 @ 200

Delts

Front, side, rear supersets

Hammer Curls

3 sets @ 50lb. dumbells

BBShort

10-02-2008, 03:15 PM

Wednesday/Squat Asst.

Went pretty light, trying to hit a decent 1RM Saturday on squat so trying to stay fresh.

Leg Press

6 plates x 10

8 plates x 10

10 plates x 10

SLDL

1 x 12 @ 135

3 x 12 @ 185

Lat Pulldowns

140 x 12

170 x 12

190 x 12

220 x 6

Weighted decline abs

BBShort

10-02-2008, 03:18 PM

Thursday/ DE Bench

Speed Bench

3 x 3 @ 155 Close grip

3 x 3 @ 175 Med. grip

3 x 3 @ 185 Comp. grip

Incline DB

1 x 12 @ 50

2 x 10 @ 60

1 x 12 @ 50 (reps suck)

BB Rows

1 x 12 @ 135

3 x 10 @ 185

Tri-ext. on floor

4 x 12 @ 50 + bar

BB Curls

3 x 12 @ 50 + bar

BBShort

10-04-2008, 12:36 PM

Saturday/ME Squat

Squats

1 x 5 @ 155

1 x 5 @ 205

1 x 3 @ 255

1 x 1 @ 295

1 x 1 @ 335

1 x 1 @ 385

1 x 1 @ 405 (20lb. PR raw)

Rack Pulls (knee height)

225 x 5

315 x 5

405 x 3

475 x 1

Shrugs

5 x 10 @ 225

45% Hypers

Bodyweight + 45lbs

Standing Abs

First max single on Rhodes' program, so far so good, 20lb. PR

BBShort

10-06-2008, 03:24 PM

Monday/ME Bench (sort of deload week)

Incline BB

135 x 8

155 x 5

185 x 5

205 x 3

225 x 3

245 x 1...first time using Incline BB as ME move, not sure I liked but I'll stick with it this cycle because it could be that I just suck at it right now

3-Board

225 x 5

275 x 5

305 x 5

315 x 4...had 5th rep in me but hit my hand on the upright on rep 4 and got screwed up

Chest-supported DB rows

1 x 12 @ 30

3 x 10 @ 35...no plate-load cs row setup but the dumbells are tough

Delts

Did usual 3 way supersets

Hammer Curls

4 sets pyramid don't remember weight

BBShort

10-09-2008, 02:27 PM

Thursday/DE Bench

Speed Bench/w chains (one set)

3 x 3 @ 155 bar weight

3 x 3 @ 175 bar weight

3 x 3 @ 185 bar weight

Standing Military

Bar x 10

95 x 5

115 x 5

135 x 5

155 x 5 (unintentional PR)

Started out doing these just to see how my left shoulder felt, I'd stopped doing them weeks ago due to some sharp pain, to my surprise no pain and a nice PR.

BB Rows

155 x 10

3 x 6 @ 205

Incline Tate Press

25 x 12

35 x 10

45 x 8

50 x 6

BB Curls

3 x 12 @ 50 + bar

BBShort

10-11-2008, 11:17 AM

Saturday/ME Squat

As part of the cycle I did speed work rather than heavy work this day.

Speed Squat

1 x 2 @ 135

1 x 2 @ 185

6 x 2 @ 205

Speed DL against doubled minis

1 x 3 @ 135

5 x 3 @ 225

Shrugs

4 x 10 @ 275

45% Hypers

3 x 10 w/45lb plate

Standing Abs

BBShort

10-13-2008, 08:11 PM

Monday/ME Bench

Floor Press

135 x 8

185 x 5

225 x 5

255 x 3

285 x 3

305 x 1

315 x 1 (10lb PR.)

3-Board

225 x 5

275 x 5

315 x 5

335 x 3

Cable Rows

3 x 10 @ 210

Rear Flys

3 x 12 using fly machine reverse

Hammer Curls

3 sets pyramided up to 45s

So far only 1/3rd of the way through the cycle I've now hit a 10lb. PR Floor Press, probably had another 10lbs in me but shut it down since this was the target and a 20lb. squat PR, very happy with this setup.

BBShort

10-14-2008, 03:29 PM

Tuesday/Lower Asst.

Decided that 3x a week is plenty for what I'm doing but I'll keep a 4th day for extra work and conditioning.

Good Mornings

4 x 10 @ 135

Lat Pulldowns

4 x 12 @ 160

Leg Curls

4 x 12

Abs

BBShort

10-16-2008, 02:07 PM

Thursday/DE Bench

Speed Bench w/chains

3 x 3 @ 155 CG

3 x 3 @ 175 MG

3 x 3 @ 185 Comp. Grip

Standing Military

95 x 5

115 x 5

135 x 5

165 x 4 (tried to beat last weeks' 155 x 5)

BB Rows

1 x 12 @ 135

3 x 8 @ 205

Incline Tates

1 x 12 @ 30

3 x 10 @ 35

BB Curls

3 x 8 (don't remember weight)

BBShort

10-18-2008, 03:13 PM

Friday/ME Squat

Raw Free Squats

135 x 5

185 x 5

245 x 3

295 x 1

335 x 3

Deadlifts

225 x 5

315 x 5

365 x 3

425 x 1 (again the focusing on form really has helped this was very smooth and easy)

Shrugs

4 x 12 @ 275

45% Hyper

3 x 12 w/45lb plate

Standing Abs

BBShort

10-21-2008, 12:13 PM

Monday/ME Bench Week 6

Raw Bench

135 x 8

165 x 5

205 x 5

235 x 5

275 x 3

305 x 1

330 x 1 (5lb. PR)

3-Board

245 x 5

285 x 5

315 x 5

335 x 3

Cable Rows (wide v-handle)

4 x 8 @ 200

Rear Delts

Did 4 x 10 reverse flys on pec deck

Hammer Curls

3 x 8 @ 40

BBShort

10-22-2008, 12:34 PM

Wednesday/Squat asst.

Good Mornings

135 x 8

185 x 5

3 x 5 @ 225

Dimel Deads

3 x 20 @ 135

Lat Pulldowns

140 x 12

3 x 10 @ 160

Did 10 min. cardio on treadmill, really need to improve my conditioning, dimels really gassed me.

BBShort

10-23-2008, 03:10 PM

Thursday/DE Bench

Speed Bench w/mini bands

3 x 3 @ 155

3 x 3 @ 165

3 x 3 @ 175

Standing Military

Decided to follow the 5/3/1 since I was already sort of going that way

115 x 5

135 x 3

155 x 3

165 x 3

DB Rows

3 x 15 @ 80

Incline Tate Press

25 x 12

35 x 10

2 x 8 @ 40

BB Curls

3 x 12

BBShort

10-25-2008, 07:42 PM

Saturday/ME Squat

Raw Squats

1 x 5 @ 145

1 x 5 @ 205

1 x 3 @ 275

1 x 1 @ 315

1 x 3 @ 365

Rack Pulls (mid shin)

225 x 5

315 x 5

405 x 3

455 x 1

495 x 1

Shrugs

5 x 10 @ 275

45% Hyper

4 x 10 @ bodyweight + 45lbs

Standing Abs

BBShort

10-27-2008, 12:19 PM

Monday/ME Squat

2-Board

135 x 8

185 x 5

add boards

225 x 5

265 x 5

295 x 5

325 x 3

360 x 1 (10lb. PR)

3-Board

245 x 5

285 x 5

315 x 5

Cable Rows

4 x 10 @ 150

Delts

Side/Rear supersets 3 x 10

Hammer Curls

3 sets pyramid from 30-40

BBShort

10-28-2008, 04:29 PM

Tuesday/Conditioning

20 minutes on treadmill

4 sets of 12 decline abs and oblique work

Felt good on the cardio being fresh

BBShort

10-29-2008, 02:26 PM

Wednesday/Lower and Posterior chain asst.

Lat Pulldowns

1 x 12 @ 140

1 x 10 @ 160

1 x 8 @ 180

1 x 6 @ 200

SLDL

135 x 8

2 x 8 @ 185

Dizenzo Rows

4 x 10

Single Leg Curls

2 x 8 each leg

I work at a home center so this morning I had the honor of pushing a couple dozen mowers out. It actually is similar to prowler work only with wheels and I usually end up doing it a couple times a week. Used to hate it but now look at it as good conditioning work.

BBShort

10-30-2008, 03:56 PM

Thursday/DE Bench

Speed Bench w/minis

3 x 3 @ 155 CG

3 x 3 @ 165 MG

3 x 3 @ 175 Comp Grip

Standing Military

95 x 5

135 x 5

165 x 3

195 x 1

BB Rows

1 x 10 @ 135

1 x 8 @ 185

3 x 6 @ 205

DB Tri Ext.

1 x 12 @ 30

1 x 10 @ 35

2 x 8 @ 40

Curls

3 sets of 12

BBShort

11-01-2008, 11:57 AM

Saturday/ME Squat

Raw Squats

135 x 5

225 x 3

275 x 3

315 x 1

365 x 1

425 x 1 (20lb. PR)!

Reverse Band Deads(light bands)

315 x 5

365 x 3

425 x 1

500 x 1

These felt good the time spent on form is paying off. Felt like I could have gotten the 500 without the bands.

Shrugs

4 x 10 @ 275

45% Hyper ss w/Standing Abs

3 sets of 12 w/45lbs on hypers

BBShort

11-03-2008, 02:50 PM

Monday/ME Bench (deload week)

Incline Press

135 x 8

3 x 6 @ 185

Close-grip Floor Press

135 x 8

3 x 8 @ 185

Lying DB Rows

4 x 8 @ 40s

Rear Delts

3 x 10 pec deck

Hammer Curls

3 x 8 @ 40s

BBShort

11-05-2008, 03:19 PM

Wednesday/Posterior chain stuff

Lat Pulldowns

140 x 12

160 x 12

180 x 10

200 x 6

SLDL

4 x 12 @ 135

Super Pullovers (first time trying these)

4 sets of 10

Hamstring Curls

4 sets of 8

Abs

Deload week feels good but already looking forward to heavy work again

BBShort

11-06-2008, 02:42 PM

Thursday/DE Bench

Speed Bench w/mini bands

3 x 3 @ 155 Close

3 x 3 @ 165 Med.

3 x 3 @ 175 Comp grip

DB Bench

3 sets of 15

BB Rows

3 sets of 15

DB Tri-ext.

30 x 12

35 x 10

40 x 8

Curls

2 sets of 12

Skipped militaries and went easy today, good pump I guess Arnold would be proud.

BBShort

11-08-2008, 08:34 PM

Saturday/DE Squat

Speed Box Squats

8 x 2 @ 225

1 x 1 @ 275

1 x 1 @ 315

Good Mornings

3 x 5 @ 225

Shrugs

4 x 10 @ 225

45% Hyper

3 x 10 w/45lb. plate

Standing Abs

3 x 12

BBShort

11-10-2008, 02:03 PM

Monday/ME Bench

Floor Press

135 x 8

185 x 5

225 x 5

255 x 5 (rep PR)

285 x 3

315 x 1

325 x 1 (10lb. PR)

3-Board

245 x 5

285 x 5

315 x 5

335 x 5 (rep PR)

Cable Rows

3 x 10 @ 200

Rear Delts

3 x 12 pec deck

Hammer Curls

40 x 12

45 x 10

50 x 6

Hit 3 PRs today, probably the best day I've had in the gym so far. This is the last wave of this program and so far I couldn't have asked for better.

BBShort

11-11-2008, 09:43 AM

Tuesday/Assistance stuff

Sumo SLDLs

3 x 10 @ 155

Underhand Lat Pulldowns

140 x 12

170 x 10

190 x 8

210 x 8

Hamstring Curls

3 sets of 12

Super Pullovers

3 sets of 10

Ab work

BBShort

11-13-2008, 02:21 PM

Thursday/DE Bench

Speed Bench (straight weight)

2 x 3 @ 155 CG

2 x 3 @ 175 MG

2 x 3 @ 185 Comp Grip

DB Bench

2 sets of 20 reps

Standing Military

100 x 5

120 x 5

140 x 5

DB Tri. Ext.

30 x 12

35 x 10

40 x 8

BB Curls SS/w Band pusdowns

3 sets of 10 curls then 3 sets 15 w/light band pressdowns

Goal was to see how after the waves of bands and chains how my speed was with the same weight as when I started. Felt better, faster and more in control. Now to slowly increase the weight for the next cycle coming up.

BBShort

11-14-2008, 06:46 PM

Friday/ME Squat

Squats

135 x 5

185 x 5

225 x 3

275 x 2

315 x 1

355 x 3

Deads

225 x 5

315 x 3

405 x 1

485 x 1 (10lb. PR)

Shrugs

3 x 10 @ 225

Standing Abs

Did all this in about 30 min. Got stuck at work was surprised I got a PR so hopefully when not already beat up I can nail something big.

BBShort

11-17-2008, 08:03 PM

Monday/ME Bench

Bench

135 x 8

165 x 5

205 x 5

255 x 5

285 x 3

315 x 1

340 x 1 (10lb. PR)

3-Board

245 x 5

285 x 5

315 x 5

350 x 2 (ran out of gas)

Cable Rows

4 x 8 @ 200

Reverse Pec Deck

3 sets of 12

Hammer Curls SS w/Band pusdowns

3 x 10 curls and 3 x 15 pusdowns

Last full range bench of the cycle. Increased 15lbs. but it was legit, my 325 probably wouldn't have passed in a meet so in all I'm very happy with this. I'm thinking about running the same thing again but throwing in some twists, maybe bands and chains on occasion. If anyone has any thoughts feel free to throw them out there.

BBShort

11-19-2008, 12:42 PM

Wednesday/Accessory stuff

Good Mornings

135 x 8

3 x 8 @ 185

Lat Pulldowns

140 x 12

160 x 10

180 x 8 x 2

Pullthroughs

3 sets of 10

Felt rough today, had a flu shot yesterday and it always gets me down a bit.

BBShort

11-20-2008, 02:11 PM

Thursday/DE Bench

Speed Bench

2 x 3 @ 155

2 x 3 @ 175

2 x 3 @ 185

DB Bench

2 sets of 20

Standing Military

120 x 5

140 x 3

160 x 3

JM Press

95 x 8

115 x 8

135 x 8...forgot how hard these were, last set felt lighter than first two, took some time to get a groove

BB Rows

185 x 8

3 x 6 @ 225

Band Pushdowns

3 sets of 15 w/light band

Pete22

11-20-2008, 03:13 PM

Nice work man. Looks like you're smashing bench PR's every ME session!

BBShort

11-20-2008, 05:40 PM

Thanks Pete. Great work yourself, checked out your log and saw a bunch of PR's and noticed we use similar bench movements. Have the chains and bands helped? I was considering adding them in the next cycle keeping the movements the same.

Pete22

11-20-2008, 05:53 PM

Thanks Pete. Great work yourself, checked out your log and saw a bunch of PR's and noticed we use similar bench movements. Have the chains and bands helped? I was considering adding them in the next cycle keeping the movements the same.

I think they've helped my lockout a lot, but most importantly they add variety to my training and keep things fun. Squatting with bands has definitely made me more explosive.

BBShort

11-22-2008, 03:37 PM

Saturday/ME Squat

Raw Squat

135 x 5

185 x 5

245 x 3

295 x 2

335 x 1

375 x 3 (10lb. Rep PR)

Rack Pulls (below knee)

315 x 5

365 x 5

425 x 3

475 x 1

515 x 1

525 x 1 (10lb. PR)

45% Hyper

3 sets of 10 w/45lbs.

Shrugs

4 x 10 @ 235

Standing Abs

3 sets of 12

Felt good today. Really wasn't shooting for a rack pull PR but things went right today.

BBShort

11-24-2008, 02:34 PM

Monday/ME Bench

2-Board

135 x 8

185 x 5

add boards

225 x 5

265 x 5

295 x 5

315 x 3

345 x 1

375 x 1 (15lb. PR)

3-Board

245 x 5

295 x 5

315 x 5

350 x 3

Cable Rows

4 x 8 @ 200

Side/Rear Delt Superset

3 sets of 12

Hammer Curls ss/w Band Pusdowns

3 sets of 8 curls, 12 pusdowns

BBShort

11-26-2008, 03:12 PM

Wednesday/Assistance stuff

Good Mornings

135 x 8

2 x 8 @ 185

Lat Pulldowns

140 x 12

160 x 10

2 x 8 @ 180

Face Pulls

3 sets of 12

Standing Abs

3 sets of 12

Farmer's Walk

Several trips with 100lb. DBs

10 min. cardio

BBShort

11-28-2008, 04:12 PM

Friday/DE Bench

Speed Bench

2 x 3 @ 155

2 x 3 @ 175

2 x 3 @ 185

DB Bench

2 sets of 20

Standing Military

115 x 5

135 x 5

145 x 5

JM Press

95 x 8

115 x 8

135 x 8

145 x 8

BB Rows

4 x 8 @ 185

Curls ss/w band pusdowns

3 sets each

BBShort

11-29-2008, 02:45 PM

Saturday/ME Squat

Raw Squat

185 x 5

225 x 5

275 x 3

315 x 1

365 x 1

405 x 1

450 x 1 (25lb. PR!)...next investment = knee wraps

Rack Pulls

315 x 5

405 x 3

455 x 1

500 x 1

550 x miss

Shrugs

4 sets of 10

45% Hyper

3 sets of 10 w/45lb. plate

Standing Abs

3 sets of 12

BBShort

12-03-2008, 09:47 AM

Wednesday/ME Bench deload

Reverse Band Press

135 x 10

185 x 8

225 x 5

275 x 5

315 x 3

345 x 1

375 x 1

Incline DB

60 x 12

70 x 10

80 x 8

Cable Rows

3 x 12 @ 150

SS Hammer Curls/Pushdowns

3 sets of 12 each

Days are all out of whack, had to go out of town for a couple days but it's a deload week so not too bad.

BBShort

12-05-2008, 08:10 PM

Friday/DE Bench deload

Standing Military

95 x 5

3 x 5 @ 115

JM Press

95 x 8

135 x 8

145 x 8

155 x 8

BB Rows

3 x 12 @ 135

Lat Pulldowns

3 x 12 @ 140

Done. Next week starts a new 12 week cycle back at full bore lifiting. Hopefully by late in the cycle I'll be in a powerlifting gym as I'm relocating asap.

BBShort

12-07-2008, 09:36 PM

Results of Cycle

Squat + 65lbs

Bench + 25lbs

Deadlift + 10lbs.

Total improvement 100lbs.

New maxes

Squat = 450

Bench = 340

Deads = 485

Total = 1275 Raw @ 295lbs.

I intend to keep things pretty much the same for the next cycle and just keep going until the gains stop. I started back fully dedicated to powerlifting last December so for a year's work I'm pretty happy.

BBShort

12-08-2008, 08:01 PM

New Cycle

Week 1/ME Bench

Floor Press

135 x 8

185 x 5

225 x 5

265 x 5

285 x 3

315 x 1

335 x 1 (10lb. PR)

3-Board

245 x 5

295 x 5

315 x 3

350 x 3

Cable Rows

3 x 8 @ 220

Reverse Pec Deck Flys

3 sets of 12

Hammer Curls ss/band pusdowns

3 sets

BBShort

12-10-2008, 10:01 AM

Wednesday/Posterior assistance

Chuck V Rows

3 sets of 12

Lat Pulldowns

140 x 12

160 x 10

180 x 8

200 x 6

Deadlift w/2 bars (saw Vogelphol do them one time)

3 sets of 10

Pullthroughs

3 sets of 12

Standing Abs

3 sets of 10

Focused on moving quickly, knocked this out in under 45 min., trying to improve conditioning and recovery.

BBShort

12-11-2008, 09:48 AM

Thursday/DE Bench

Speed Bench

3 x 3 @ 165

3 x 3 @ 185

3 x 3 @ 195

DB Bench

1 set of 20

1 set of 15

Standing Military

105 x 5

135 x 5

145 x 5

BB Rows

135 x 10

3 x 6 @ 225

DB Tri.-Ext.

30 x 12

35 x 10

40 x 8

BBShort

12-12-2008, 06:34 PM

Friday/ME Squat

Box Squat

135 x 5

185 x 5

225 x 5

275 x 3

315 x 3

365 x 1

405 x 1...PR's all around, I don't know exactly the last time I did box squats but they were no where near this good raw

Deadlift

225 x 5

315 x 3

405 x 1

500 x 1 (15lb. PR)

Shrugs

4 sets of 10

45% Hyper

2 sets of 10 w/mini bands behind head

Standing Abs

2 sets of 12

Good day, PR's in box squat and DL, finally hit 500. I changed up the squat routine, I needed the challenge, going to work back into my suit over the next few weeks I think.

BBShort

12-15-2008, 03:28 PM

Monday/ME Bench

Bench

135 x 8

185 x 5

add 1 set chains

185 x 5

205 x 5

225 x 5

275 x 3

315 x miss

315 x 1 good

3-Board

245 x 5

295 x 5

325 x 5

Cable Rows

3 x 8 @ 220

Reverse flys

3 sets of 12

Hammer Curls ss/band pushdowns

3 sets each

BBShort

12-17-2008, 12:53 PM

Wednesday/Posterior Assistance

Chuck V Rows

3 sets of 12

Lat Pulldowns

140 x 12

160 x 10

180 x 8

200 x 6

2-Bar Deadlift

3 sets of 10

Pullthroughs

3 sets of 12

Standing Abs

Tough workout, had no water at the gym and I didn't bring anything, felt a bit dehydrated at the end.

BBShort

12-18-2008, 01:31 PM

Thursday/DE Bench

Speed Bench

3 x 3 @ 165

3 x 3 @ 185

3 x 3 @ 195

DB Bench

2 sets of 20

Standing Military

105 x 5

145 x 5

155 x 5

BB Rows

4 x 8 @ 185

DB Tri. Ext

30 x 12

35 x 10

40 x 8

45 x 6

BB Curls

3 sets of 10

Side Laterals

3 sets of 8

BBShort

12-20-2008, 10:13 AM

Saturday/ME Squat

Raw Box Squat

135 x 8

185 x 5

245 x 5

295 x 3

335 x 3

385 x 1

425 x 1 (PR)

Rack Pulls

315 x 5

385 x 5

425 x 3

475 x 1

535 x 1 (10lb. PR)

Shrugs

4 sets of 10

45% Hyper

2 sets of 12 w/2 mini bands

Standing Abs

2 sets of 12

PR's on box squats and rack pulls, looked back at my journal and discovered my last box squat max was 385 in a single ply suit so 425 raw is a definite improvement.

BBShort

12-22-2008, 12:13 PM

Monday/ME Bench

2-Board

135 x 8

185 x 5

add boards

235 x 5

275 x 5

305 x 5

335 x 3

355 x 1

385 x miss twice

3-Board

275 x 5

305 x 5

335 x 5

Chest-supported DB Rows

3 sets 12, 10, 8

Band Pushdowns

3 sets of 15

Tough day. Hit PR's by adding 10lbs. to all sets of 2 board reps but missed on the last single attempts. Felt beat up so I lessened the rest of the session. Nice weather today though, 10 degrees with a wind chill of 0.

BBShort

12-23-2008, 12:18 PM

Tuesday/Posterior chain assistance

Chuck V Rows

3 sets of 12

Lat Pulldowns

140 x 12

160 x 10

180 x 8

200 x 6

2 Bar Deadlift

3 sets of 10

Pullthroughs

3 sets of 12

Standing Abs

3 sets of 12

Dumbell Hex Holds

BBShort

12-26-2008, 03:05 PM

Friday/DE Bench

Speed Bench

165 x 3

185 x 3

195 x 3

DB Bench

2 sets of 20

DB Tri. Ext.

30 x 12

35 x 10

40 x 8

45 x 6

Face Pulls

4 sets of 12

Hammer Curls

3 sets of 8

No Militaries or heavy rows today, shoulders feel overworked and I injured my right wrist at work a couple days ago and pulling of any sort for more than a rep or two is near impossible.

BBShort

12-30-2008, 04:37 PM

Tuesday/ME Bench

Reverse Band Bench

135 x 8

185 x 5

225 x 5

275 x 3

315 x 3

350 x 1

385 x 1 (10lb. PR)

405 x miss

DB Incline

60 x 12

70 x 10

80 x 6

DB Rows

70 x 12 x 3

Finally back in the gym, holidays got me off track, then Friday I came down sick and really haven't moved until today, was happy to get a PR but didn't have much left in the tank I've been so drained. Going to be another weird week schedulewise.

BBShort

01-01-2009, 01:18 PM

Wednesday/Posterior chain assitance

Powercleans

3 sets of 8

Lat Pulldowns

4 sets pyramided w/usual weights and reps

Stiff Leg Deads

3 sets of 12

Weighted Decline Abs

Hadn't done any sort of cleans in years, they really have me sore today, still recovering from cold, strength feels fine but still getting run down quickly

BBShort

01-03-2009, 07:56 PM

Saturday/ME Squat

Box Squats

135 x 5

185 x 5

245 x 5

295 x 3

335 x 3

385 x 1

435 x 1 (10lb. PR.)...added knee wraps for the first time, I'm going to have to practice my wrapping

Deads

2 sets of 5 @ 275 conventional

2 sets of 5 @ 275 sumo....technique sucks

45% Hyper

2 sets of 10 BW + 2 mini bands

Standing Abs

2 sets of 12

BBShort

01-13-2009, 10:40 AM

Tuesday/ME Bench

Floor Press

135 x 8

185 x 5

225 x 5

255 x 5

285 x 2

315 x 1

DB Bench

3 x 10 @ 75

DB Rows

3 x 10 @ 75

Hammer Curls ss/w Pushdowns

3 sets of 12 each

Finally back after over a week off, was as sick as I've ever been, had a stomach virus that kept me from keeping down any food for about 3 days. I'm still not 100% and I lost so much weight I'm closer to 275 than 308 now. So I switched things up a bit to build some size back.

BBShort

01-15-2009, 02:38 PM

Thursday/Back assistance

Lat Pulldowns

140 x 12

160 x 10

180 x 8

200 x 6

BB Rows

4 x 6 @ 185

Face Pulls

4 sets of 12

Shrugs

3 sets of 10

Standing Abs

3 sets of 12

BBShort

01-17-2009, 08:01 PM

Saturday/ME Squat

Raw Squats

135 x 5

185 x 5

225 x 5

275 x 5

Rack Pulls

225 x 5

315 x 5

405 x 3

455 x 1

45% Hyper

3 sets of 10 w/35lb. plate

Standing Abs

3 sets of 12

Light day, first squatting since getting sick and it was a whopping 48 degress in the gym, heat obviously wasn't working so I wanted in and out quick.

BBShort

01-21-2009, 03:04 PM

Monday/ME Bench deload @ Roanoke Barbell

Bench

135 x 8

185 x 5

225 x 3

245 x 3

275 x 1

3-Board

225 x 5

275 x 5

315 x 3

CSR

3 plates x 5

2 plates 3 x 8

Kettlebell Tri-extensions

4 sets of 10 not sure the weight

Hammer Curls

4 x 10

Since I was travelling I decided to do a lighter session. Awesome to be in a true powerlifting gym unfortunately I was the only one there. First time using a chest supported row didn't know what to expect that's why I changed the weight. Kettlebells were different. Can't wait to be a permanant member, soon as I find a place to live.

BBShort

01-21-2009, 03:17 PM

Wednesday/Deads

Lat Pulldowns

140 x 12

170 x 10

200 x 8

210 x 6

Chuck V Rows

3 sets of 10

Deads

225 x 5

315 x 3

405 x 1

455 x 1

505 x miss...made it to the knees but no lockout

45% Hyper

3 sets of 10 w/2 mini bands

Standing Abs

3 sets of 12

Changing things up a bit. Going back to what I did when I first got involved, it worked then, lets see if it works now. I need some size back and this should help while getting stronger.

BBShort

01-22-2009, 03:42 PM

Thursday/DE Bench

[U]Speed Bench w/doubled minis

135 x 3 close

135 x 3 med

135 x 3 comp

DB Bench

2 x 12 @ 65

Standing Military

95 x 5

115 x 5

135 x 5

Wide Cable Rows

3 x 10 @ 150

DB Tri. Ext.

30 x 12

35 x 10

40 x 8

45 x 6

Side Laterals

3 x 10

Good day, still not recovered from being sick earlier this month but getting there.

BBShort

01-24-2009, 01:17 PM

Saturday/ME Squat

Box Squats

135 x 5

185x 2 speed work

225 x 2 x 5 speed work (45 sec. rest between sets)

275 x 1

315 x 1

365 x 1 w/loose trx suit straps down

405 x 1

Zercher Squat

3 x 3 @ 225

Stiff Leg DL

3 x 12 @ 155

DB Shrugs

3 x 12

Abs

Decent day, first time in suit in months, doesn't really fit, way too loose but I'm going to keep using it as I plan on gaining weight back.

BBShort

01-26-2009, 04:42 PM

Monday/ME Bench

Bench

135 x 8

off carpet

185 x 5

225 x 5

245 x 5

285 x 3

315 x 1

325 x 1

3-Board

245 x 5

295 x 5

335 x 3

BB Rows

135 x 8

3 x 6 @ 185

Rev. Flys

3 sets of 12

Hammer Curls ss/band pushdowns

3 sets of 12

BBShort

01-28-2009, 03:15 PM

Wednesday/Deads

Lat Pulldowns

140 x 12

170 x 10

200 x 8

220 x 6

Chuck V Rows

3 sets of 10

Rack Pulls

225 x 5

315 x 5

405 x 3

455 x 1

500 x 1

45% Hyper

3 sets of 10 w/2 mini bands

Standing Abs

3 sets of 12

BBShort

01-29-2009, 09:43 AM

Thursday/DE Bench

Speed Bench

9 x 3 @ 155 + mini bands (3 different grips)

DB Bench

2 x 12 @ 75

Standing Military

115 x 5

2 x 5 @ 135

Wide Cable Rows

3 x 10 @ 150

DB Tri-Ext.

35 x 12

40 x 10

45 x 8

50 x 6

BBShort

01-31-2009, 09:43 AM

Saturday/ME Squat

Box Squats

135 x 5

185 x 2 speed

225 x 2 x 6 sets speed

no box

275 x 3

315 x 3

TRX suit straps down

365 x 1 high

425 x 1 high

Oly. Squats

3 x 5 @ 185

SLDL

3 x 8 @ 185

Shrugs

3 sets of 12

Felt strong and fast today, suit was tighter as I'm quickly gaining my weight back, I couldn't hit depth on either but felt fast I think the speed work is going to pay off. Feeling dead now, glad I'm off tomorrow.

BBShort

02-02-2009, 09:37 AM

Monday/ME Bench

Floor Press

135 x 8

185 x 5

225 x 5

255 x 5

275 x 3

295 x 3

315 x 1

335 x 1 (shaky)

Incline BB

135 x 10

155 x 10

175 x 10

BB Rows

4 x 6 @ 185

Side Lat Raises

3 sets of 12

Hammer Curls

2 sets of 8

Forgot my boards, so after floor press decided to do a little bodybuilding style work with the inclines. Good day overall, the 295 x 3 was a rep PR.

BBShort

02-05-2009, 12:52 PM

Thursday/DE Bench

Speed Bench

9 sets of 3 w/3 different grips

155 + mini bands and 1 set of chains

JM Press

135 x 8

155 x 5

165 x 5

175 x 5

DB Rows

4 sets of 8 w/100lb. DB

Lat Pulldowns

140 x 12

170 x 10

200 x 8

120 x 20

Front Plate Raise

3 x 10 @ 35lb plate

Hammer Curls ss/band pushdowns

3 sets each

No militaries today, Monday's inclines hit them pretty well. Had to do some extra work today, snow shut down the road to the gym Tuesday and Wednesday, it's literally in the woods, so tomorrow I'll go back to combining squat/deads for this week.

BBShort

02-09-2009, 09:13 PM

Monday/ME Bench

Raw Bench

135 x 8

185 x 5

225 x 5

255 x 3

275 x 3

315 x 1

3-Board

225 x 5

275 x 5

315 x 3

335 x 3

Cable Rows

4 x 10 @ 180

Rear/Side Delt Superset

3 sets of 10 each

Hammer Curls

3 sets of 8

Nothing is going up right now. I have to improve my consistency. Last week sucked but you can't beat nature shutting down roads. Now it's onto moving which will eat into my time but when finally done I'll be in real gym so it'll be worth it.

BBShort

02-11-2009, 12:52 PM

Wednesday/Deads

Lat Pulldowns

140 x 12

170 x 10

200 x 8

220 x 6

Chuck V Rows

3 sets of 12 @ 70

Deads

225 x 5

315 x 3

365 x 1

405 x 1

455 x 1

45% Hyper

4 sets of 8 w/45lb. plate

Standing Abs

4 sets of 12

Shrugs

4 sets of 12

BBShort

02-12-2009, 11:19 AM

Thursday/DE Bench

Speed Bench

135 x 3

add doubled minis

3 x 3 @ 135

6 x 3 @ 145

Hammer Strength Military

2 x 8 @ 135

2 x 5 @ 185

JM Press

135 x 8

155 x 5

175 x 5

185 x 5

BB Rows

185 x 6

205 x 6

2 x 5 @ 225

Reverse Grip Curls ss/Band Pusdowns

3 sets each

Felt pretty good about today, bumped up the weight on the JMs and BB Rows so hopefully the bench will get moving again, speed work felt good as well.

BBShort

02-14-2009, 09:54 AM

Saturday/ME Squat

Raw Squats

135 x 5

185 x 2

add light bands

6 x 2 @ 185 speed

1 x 2 @ 225

1 x 2 @ 275

1 x 2 @ 315

1 x 1 @ 365

Sumo SLDS

135 x 12

3 x 8 @ 185

Standing Abs

4 x 12

Suitcase Deads

4 x 12

Also hauled a massive entertainment center from my sister's to my house and pack more stuff so it's been a tough day already. Squats felt good though.

BBShort

02-18-2009, 08:01 PM

Monday/ME Bench

2-Boards

135 x 8

185 x 5

225 x 5

275 x 3

315 x 3 (rep PR)

345 x 1

365 x 1 (tie PR)

3-Boards

245 x 5

295 x 3

335 x 3

355 x 2

Wide Cable Rows

4 sets of 10

Rear Fly/Side Delt superset

3 x 12 each

Band Pushdowns

3 x 12

This was moving day for 90% of our stuff so in addition I loaded tons of boxes and carried them up and down steps later on and then Tuesday I did the same only with more boxes and more steps, good stuff.

BBShort

02-19-2009, 03:09 PM

Thursday/DE Bench

DB Press

55 x 20

2 x 10 @ 70

Lat Pulldowns

140 x 12

170 x 10

200 x 8

220 x 6

Standing Military

3 x 5 @ 135

JM Press

135 x 8

155 x 5

175 x 5

185 x 5

BB Rows

185 x 6

205 x 6

2 x 5 @ 225

BBShort

02-24-2009, 03:17 PM

Saturday/ME Squat

Box Squats

off foam

135 x 8

185 x 5

6 x 2 @ 225

no foam

275 x 2

315 x 2

365 x 1

405 x 1

Speed Pulls

5 x 3 @ 225

1 x 1 @ 315

1 x 1 @ 405

Reverse Hyper

2 x 8

Got to lift at Roanoke Barbell today, again I was the only one there so didn't get to lift with any of the guys, but looking forward to getting moved, just waiting on the job. Already have most of my stuff moved into the new place. Everything felt good, I didn't have the same supplement/nutrition consistency so I wasn't 100%.

BBShort

02-24-2009, 03:22 PM

Tuesday/ME Bench

Raw Bench

135 x 8

185 x 5

add carpet

225 x 5

255 x 5

285 x 3

315 x 3 (Rep PR)

345 x 1 (PR)

3-Board

245 x 5

285 x 5

315 x 3

325 x 3

Wide Seated Rows

4 x 10 @ 200

Face Pulls

3 sets of 12

Hammer Curls ss/band pushdowns

3 sets of 12

Good to hit some PR's again. Surprised myself on the 315 x 3, I had 5 in me but had told my spotter 2-3 so he grabbed it, not his fault. Ready to hit some Squat/DL PR's again.

BBShort

02-26-2009, 09:28 AM

Thursday/Back accessory

Lat Pulldowns

140 x 12

170 x 10

200 x 8

220 x 6

Chuck V Rows

4 x 12 @ 70

Shrugs

4 sets of 8

45% Hyper

2 sets of 10 w/45lb. plate

Standing Abs

3 x 12

BBShort

02-28-2009, 09:45 AM

Saturday/ME Squat DL

Box Squats

warmup

135 x 5

add light bands

135 x 3

185 x 2

add minis to the light bands

6 x 2 @ 185

1 x 2 @ 225

1 x 2 @ 275

1 x 1 @ 315

Rack Pulls

225 x 5

315 x 5

405 x 3

500 x 1

SLDLs

3 x 8 @ 185

Done. Hard week but weights felt good, the added band tension wasn't bad, felt strong.

slashkills

02-28-2009, 05:44 PM

Wow, that is some strong stuff. Especially the pulls man.

BBShort

02-28-2009, 07:44 PM

Thanks man. I've had to do a lot of changes to this cycle due to moving, really I was hoping for a 550 rack pull by now but being inconsistent hurts. Thanks for the support though.

BBShort

03-02-2009, 09:50 AM

Monday/ME Bench

Reverse Band

135 x 5

185 x 5

225 x 5

275 x 5

315 x 3

335 x 3

365 x 1

3-Board

245 x 5

285 x 5

315 x 3

335 x 3

Wide Seated Rows

4 x 10 @ 200

Reverse flys/Side lateral superset

3 x 12 each

Hammer Curls

2 x 8

Good day, bit of a deload, had more in the tank but having one less recovery day from DE day than usual and hadn't deloaded on bench in a while, thought it best to leave one in the tank.

BBShort

03-04-2009, 09:25 AM

Wednesday/Back work

Lat Pulldowns

160 x 12

180 x 10

200 x 8

220 x 6

Chuck V Rows

4 x 12 @ 70

Shrugs

4 sets of 8 @ 275

Face Pulls

4 x 12 @ 70

45% Hyper

3 x 10 w/2 mini bands

Standing Abs

3 x 12

BBShort

03-05-2009, 12:20 PM

Thursday/DE Bench

Speed Bench

3 x 3 @ 165 CG

3 x 3 @ 185 MG

3 x 3 @ 195 Comp. Grip

DB Bench

2 x 20

Seated Military

3 x 5 @ 135

Floor Tri-Extensions

Bar + 50 x 10

+ 70 x 8

+ 80 x 5

+ 80 x 3

BB Rows

3 x 10 @ 135 (was having upper back tightness so I went light on these)

BBShort

03-06-2009, 06:42 PM

Friday/ME Squat

Free Squats

135 x 5

185 x 5

225 x 3

275 x 3

315 x 2

suit on straps down

365 x 2

405 x 1

455 x 1

475 x 1 (PR)

Reverse Band Deads (Green Band)

225 x 5

315 x 5

405 x 1

495 x 1

545 x 1 (PR)

Bands Leg Curls

3 sets of 10

Back Attack

3 sets of 12

Standing Abs

3 sets of 12

Hit a PR on the 475 but still having trouble hitting depth in the suit which after gaining my weight back is now super tight, at least in 2 weeks I'll be with guys who can help. The 545 pull was the heaviest pull regardless of bands or height so I was happy with that, I moved my stance in after watching video of Wenning and Fought, didn't even plan to go that heavy trying out something new, so good night overall.

BBShort

03-09-2009, 07:03 PM

Monday/ME Bench

Floor Press

135 x 8

185 x 5

225 x 5

255 x 3

285 x 3

315 x 1

335 x 1 (tied PR but cleaner)

3-Board

245 x 5

285 x 5

325 x 3

345 x 2

Wide Seated Rows

170 x 10

180 x 10

190 x 8

200 x 8

Reverse Flys

3 sets of 12

Hammer Curls

3 x 8

BBShort

03-12-2009, 08:34 PM

Wednesday/Back stuff

Lat Pulldowns

4 sets of 12, 10, 8, 6

Chuck V-Rows

4 sets of 12

Reverse Hyper

3 sets of 10

DB Shrugs

4 sets of 12

Standing Abs

4 sets of 10

In Roanoke again and forgot log book so I don't remember the weights on everything but had a good session.

BBShort

03-13-2009, 03:10 PM

Friday/DE Bench

Speed Bench

3 x 3 @ 165 CG

3 x 3 @ 185 MG

3 x 3 @ 195 Comp. Grip

DB Press

2 x 20 @ 60

BB Rows

1 x 10 @ 155

3 x 5 @ 225

DB Tri-Ext.

30 x 12

35 x 10

40 x 8

45 x 6

Front Raises

3 x 10

Band Pushdowns

3 x 12

No militaries since I had to do DE work a day later than usual and don't want to be beat up on Monday's ME work.

BBShort

03-14-2009, 09:53 AM

Saturday/ME Squat

Raw Box Squats

135 x 5

185 x 5

3 x 2 @ 225

3 x 2 @ 245

285 x 2

325 x 2

365 x 2

405 x 2 (PR double)

Speed Deads

6 x 3 @ 275

Pull Throughs

4 sets of 12

Suitcase Dead Abs

3 x 12

Good session, now two weeks of squat PR's in a row and new deadlift stance feels good.

BBShort

03-16-2009, 09:48 PM

Monday/ME Bench

2-Board

185 x 5

225 x 5

255 x 5

275 x 3

315 x 1

335 x 1

3-Board Close Grip

245 x 5

275 x 5

315 x 3

CSR

4 x 10 w/2 plates

Pushdowns

3 x 15

Rollbacks

3 x 12

Fair day, travelling again so I started the day by packing my truck full hauling it 3 hours to my new home, unloading it all on my own (up the steps) and wasn't sure I wanted to even try to train. I've come to the realization that I have no leg drive, today was paritally from Saturday's squats and the 20 trips up and down carrying heavy boxes. But there's no way my floor press should match my regular bench and I really don't feel it like I should, so improvement there will be high on my list.

BBShort

03-22-2009, 01:02 PM

Wednesday/Back Work

Lat Pulldowns

160 x 12

180 x 10

200 x 8

220 x 6

Chuck V Rows

4 x 12 @ 70

Shrugs

4 x 8 @ 275

45% Hyper

4 x 10 w/2 mini bands

Standing Abs

4 x 12

BBShort

03-24-2009, 09:37 PM

Tuesday/ME Bench

Raw Bench

135 x 8

185 x 5

225 x 5

245 x 5

275 x 3

295 x 3 (PR)

3-Board

245 x 5

295 x 5

325 x 3

CSR

4 x 10 w/2 plates and a quarter

Tates

25 x 12

30 x 10

35 x 8

Hammer Curls

3 sets of 8

Surprised by the PR today. I haven't been eating or supplementing right in the hectic pace of the moving, maybe just the extra day off made the difference, whatever it was at least somehow I got stronger.

BBShort

03-26-2009, 07:42 PM

Thursday/Back work and GPP

Sled

5 forward trips down and back don't know the exact footage but this was the first time using the sled and I was surpirsed how tough it was

Lat Pulldows w/Fat Bar

4 sets of 12, 12, 10, 8

Chuch V Rows

4 sets of 12

DB Shrugs

3 x 10 @ 90

Face Pulls

3 sets of 12

Reverse Hyper

3 sets of 8

Standing Abs

3 sets of 12

BBShort

03-29-2009, 06:39 PM

Sunday/ME Squat

Sled

6 trips down and back

Free Squats

135 x 5

185 x 5

225 x 3

275 x 3

315 x 3

365 x 1

Rack Pulls #1 hole

225 x 5

315 x 5

405 x 3

455 x 1

500 x 1

Kettlebell Swings

3 x 10

Pulldown Abs

3 x 12

Horrible day squatting don't know if it was the 2 weeks of no squatting, too much sled before hand or what. Rack pulls were all smooth. My new store sucks and I'm going to have to spend some time figuring out a plan that'll work, this week was really screwed up.

BBShort

03-30-2009, 08:25 PM

Monday/ME Bench

Bench off foam

135 x 5

add set of 5/8" chains

135 x 5

185 x 5

225 x 5

275 x 3

295 x 1

315 x 1

3-Board

left chains on

225 x 5

275 x 5

315 x 2 (tris were fried)

CSR

2 plates x 12

3 x 8 w/2 plates and 25

Side/Front raise superset

3 x 8

Fat Bar Tri Pushdowns

3 x 15

Good day, was worried that back to back ME days would hurt but really didn't. I'd never used the heavy chain for ME work so the 315 which came easy was a good place to start but they fried me out fast.

BBShort

04-01-2009, 10:00 PM

Wednesday/Back work

Sled

3 trips down and back (legs were feeling beat up but this really loosened me up)

Lat Pulldowns w/Fat Bar

4 sets 12, 12, 10, 8

Chuck V Rows

4 sets of 12

Shrugs

4 sets of 12

Reverse Hyper

3 sets of 8

GHR

2 sets of 8 (first time experimenting with these)

Good session, really more for recovery than anything, the lessened sled work felt good on the hips.

BBShort

04-02-2009, 07:44 PM

Thursday/DE Bench

Speed Bench

9 x 3 w/3 different grips x 145 plus doubled minis

DB Bench

2 sets of 20

BB Rows

4 x 8 @ 185

DB Tri-ext.

30 x 12

35 x 10

40 x 8

Hammer Curls ss/band pushdowns

3 sets each

Good quick day, missed DE bench last week, amazing how just one week can affect you, the tris were really feeling it but also feeling stronger.

BBShort

04-04-2009, 09:36 PM

Saturday/ME Squat

Low Box Squat

135 x 5

185 x 5

225 x 3

275 x 3

315 x 3

365 x 1

405 x 1

Dead 4" deficit

225 x 5

315 x 3

405 x 1

Kettlebell Swings

3 sets of 10

Done. Had to train really late tonight, no sled as it was dark, long day at work, overall just sucked. Squat is still down from 3 weeks ago but I used a low box so I have nothing to really compare to and the deficit deads were new too so hopefully even if the weights aren't what I'd like I'm hitting some new areas that will help overall.

BBShort

04-06-2009, 05:47 PM

Monday/ME Bench

Floor Press w/Fat Bar

165 x 5

215 x 5

255 x 3

275 x 1

295 x 1

305 x 1

3-Board

245 x 5

295 x 5

335 x 3

CSR

4 sets of 8

Face Pulls

3 sets of 12

Hammer Curls ss/band pushdowns

3 sets 8 on curls, 3 sets 20 on pushdowns

Once again a movement I hadn't tried, the Fat Bar floor press, cool movement and worked the forearms some which I need. Altogether not a bad day, just staying positive and keeping faith that the special movements will help when I finally get on a platform.

BBShort

04-08-2009, 11:22 AM

Wednesday/DE Squat

I've decided to give a more traditional Westside program a try, rotating the max effort lower movements and doing a true dynamic effort day for squats, this has worked for my bench so I'm going to try to stay on track with this. Unfortunately I have to go to D.C. Monday and Tuesday so already I'll be off a bit.

Speed Squats

Off Foam

135 x 5

185 x 5

10 x 2 @ 225 (gradually will add in bands/chains as I progress)

Speed Pulls

6 x 1 @ 275

Reverse Hyper

4 sets of 10

Lat Pulldowns

4 sets 12, 10, 8, 6

Shrugs

3 sets of 10

Standing Abs

3 sets of 12

Sled

6 trips down and back

First day of the newish program went well, I feel good and felt like everything was effective.

BBShort

04-09-2009, 11:55 AM

Thursday/DE Bench

Speed Bench

9 x 3 @ 155 + 2 sets of chains 3 different grips

DB Bench

2 sets of 20

DB Rows

3 sets of 12

JM Press

95 x 12

135 x 8

155 x 6

155 x 6

Fat Bar Pushdowns

3 sets of 20

Good day, felt fast, getting more comfortable in the new city and gym which I think has helped a lot.

BBShort

04-11-2009, 09:19 PM

Saturday/ME Lower

Safety Squat Bar Chain Suspended GMs

150 x 5

200 x 5

240 x 3

290 x 3

SLDL

135 x 12

3 x 8 @ 185

GHR

3 sets of 8

Standing Abs

3 sets of 12

Short but tough. Hadn't done goodmornings of any sort in a long time and never tried the safety squat bar for anything. Pretty much kicked my ass so the rest of the session was quick. Another late nighter so no sled work, wanted to try some heavier pulling but next Saturday should be able to.

BBShort

04-17-2009, 07:51 PM

Friday/Upper Body work

Bench

135 x 8

185 x 5

225 x 5

245 x 5

135 x 20

135 x 15

CSR

4 sets of 10

Fat Bar Pushdowns ss/Hammer Curls

3 sets each

Been sick all week and just wanted to get in and do some work but still feeling the ill effects of being ill. Will get in a moderate lower body session tomorrow and get back on track Monday.

BBShort

04-19-2009, 08:39 PM

Sunday/ME Lower

Warmup: Light Front Squats

bar x 5

95 x 5

135 x 5

Rack Pulls #1 Hole plus standing on a mat

225 x 5

315 x 5

405 x 2

455 x 1

505 x 1

GHR

4 sets of 8

Seated Cable Rows

4 sets of 12

Reverse Hyper

4 sets of 8

Standing Abs

3 sets 12, 10, 8

I'd never pulled from that exact height so I guess it qualifies as a PR. Borrowed this session from the latest PLUSA, good samples by Louie in it so I though I'd give this one a go, felt good.

BBShort

04-21-2009, 08:23 PM

Tuesday/ME Bench

2-Board

135 x 8

185 x 5

225 x 5

275 x 3

315 x 1

335 x 1

Incline DB

2 sets of 10

Incline Tate Press

35 x 12

40 x 10

50 x 8

55 x 5

Lat Pulldowns w/Fat Bar

4 sets 12, 10, 8, 6

Side/Rear Delt Superset

3 sets of 8

Band Pushdowns

2 sets of 20

Not the best day. No spotter or liftoff available. I've been fighting off some stuff lately, sick all last week and maybe even a bit of depression. The new job isn't really working, spending way too much time away from home and just not feeling right lately. On the upside although my main movement was way down, the accessory work like the Tates were stronger than usual so I'm thinking maybe it was just the lack of liftoff help. Trying to get my head right.

BBShort

04-23-2009, 09:48 PM

Thursday/DE Squat

Speed Squats off Low Box

135 x 2

185 x 2

10 x 2 @ 225

Speed Pulls

6 x 1 @ 275 plus 1 set of chains

Pullthroughs

3 sets of 12

Shrugs

4 sets of 12

Standing Abs

3 sets of 12

Decent day. Pulls felt very fast, had to be quick today but got everything in.

BBShort

04-25-2009, 11:21 PM

Saturday/DE Bench

Speed Bench

9 sets of 3 @ 155 + 2 chains

DB Bench

70 x 20

70 x 15

DB Rollbacks

25 x 12

30 x 10

35 x 10

BB Rows

4 x 8 @ 185

Fat Bar Pushdowns

3 sets of 15

Early morning session. Decent day, stronger on the tri movements than I've ever been, now I just have to make it pay off on the actual benching.

BBShort

04-26-2009, 08:34 PM

Sunday/ME Lower

SSB Low Box Squats

150 x 5

200 x 3

240 x 2

290 x 1

330 x 1

350 x 1

Sled

6 trips down and back

Reverse Hyper

4 sets of 8

CSR

3 sets of 12

Abs

Another new movement, was expecting to hit higher weights but I'm learning that doing these new variations on squats, deads, GM's, etc. that I've been off on my calculations and just have to focus on beating them next time around.

BBShort

04-29-2009, 10:19 PM

Wednesday/ME Bench

Reverse Band Press

135 x 5

185 x 5

225 x 5

275 x 3

295 x 3

315 x 1

335 x 1

375 x 1 (Butt came off bench)

3-Board

225 x 5

275 x 5

315 x 3

Fat Bar Lat Pulldowns

4 sets of 12, 10, 8, 8

Fat Bar Pushdowns

3 sets of 20, 15, 12

Hammer Curls

3 sets of 8

Pretty good day, have lost some weight which I think may be affecting my lifting a bit. Don't seem to have the multiple heavy sets in me quite as well.

BBShort

04-30-2009, 11:52 AM

Thursday/DE Squat

Speed Squats

135 x 5

225 x 2

Off Foam and 1 set Chains

12 x 2 @ 225

Speed Pulls

6 x 1 @ 275 + 1 sets chains

Revese Hyper

4 sets of 10

Pullthroughs

4 sets of 10

Hanging Abs

3 sets of 8

Kettlebell Shrugs

3 sets of 10

BBShort

05-02-2009, 09:20 PM

Saturday/DE Bench

Speed Bench

bar x 20

bar + doubled minis 10

9 sets of 3 @ 135 + Doubled minis

DB Bench

70 x 15

70 x 15

70 x 14 (just couldn't get the last rep to make 15)

CSR

1 set of 12

4 sets of 8

Rollbacks

20 x 15

25 x 12

30 x 10

35 x 8

Side Laterals ss/Face Pulls

3 sets each

Truly made this speed work, I'd been getting slower adding weight so I decided to back off and start again and work up reasonably and keep it fast.

BBShort

05-05-2009, 04:45 PM

Tuesday/ME Lower

Chain Suspended 14" Cambered Bar GMs

135 x 5

185 x 5

225 x 5

275 x 3

295 x 3

315 x 3

335 x 3

Sumo SLDL

135 x 12

3 x 8 @ 185

Reverse Hyper

4 sets of 8

Seated Rows

3 sets of 12

Standing Abs

2 sets of 12

Good day, felt strong on the GMs, pouring the rain so I didn't get to hit the sled.

BBShort

05-06-2009, 12:39 PM

Wednesday/ME Bench

Floor Press

135 x 8

185 x 5

225 x 3

255 x 2

275 x 1

295 x 1

315 x 1

325 x 1

3-Board

225 x 5

275 x 5

315 x 3

JM Press

135 x 8

155 x 5

185 x 5

205 x 5

DB Rows

3 x 8 @ 95

Fat Bar Pushdowns

3 sets of 15

Hammer Curls

3 sets of 8

Good day, felt better with bench work than I have in quite a while. Everything was good.

BBShort

05-08-2009, 06:41 PM

Friday/DE Squat

Speed Squats

Off Foam

135 x 2

185 x 2

12 x 2 @ 245 + 1 set chains

Speed Pulls

6 x 1 @ 275 + 1 set chains

Pullthroughs

3 sets of 15

Lat Pulldowns

4 sets of 12

Done. Tough day, didn't feel great but got in the important stuff.

BBShort

05-12-2009, 12:21 PM

Monday/ME Lower

Deads

135 x 5

225 x 5

315 x 3

405 x 1

455 x 1

475 x miss

475 x 1 good

Front Squats

95 x 6

115 x 6

135 x 6

Reverse Hyper

4 sets of 8

Cable Rows

3 sets of 10

Shrugs

3 sets of 10

Standing Abs

3 sets of 12

Really didn't get what I wanted on the deads. I hadn't pulled heavy full-range in a long time and I was a good 25lbs. off my best. Will have to address this, I stalled at the knees, speed of the floor was fine so I may add in bands and more chains on speed work as well as focusing on rack pulls and reverse bands.

BBShort

05-13-2009, 10:29 PM

Wednesday/ME Bench

Full Range Bench

135 x 5

165 x 5

205 x 3

225 x 3

255 x 1

275 x 1

295 x 1

315 x 1

3-Board

245 x 5

285 x 5

335 x 1

BB Rows

135 x 10

3 x 8 @ 185

Reverse DB Flys

3 sets of 10

Hammer Curls

3 sets of 8

Band Pushdowns

3 sets of 15

Awful day. Somehow in only about a month I've gone from 295 x 3 to barely getting it once. Things as they are aren't working. From just a few months ago I've actually lost 25lbs. on my bench and deadlift. I feel stronger on assistance work but it isn't translating into sucess in the full lifts. So, I'm going to sit down, write out a plan based on what I did last summer/fall that gave me huge gains. There is a competition here the first week of September, I'm going to try and do it going raw so I've got a definite goal ahead. Time for a new start.

BBShort

05-19-2009, 08:14 PM

Tuesday/ME Bench

2-Board

135 x 8 no board

add boards

185 x 5

225 x 5

275 x 3

315 x 3

345 x 1

365 x miss twice

3-Board

245 x 5

295 x 5

325 x 3

Seated Cable Rows

5 sets of 10 increasing weight each set

Reverse Flys

3 sets of 10

Hammer Curls ss/Fat Bar Pushdowns

3 sets each 8 reps on curls, 15 on pushdowns

Back at it after taking some time off. Went home on vacation a few days, felt refreshed and really thought I had the 365 which would have tied my old PR. I'm running the "600lbs. of Raw Bench" article routine again and will go back to the raw squat program outlined by Rhodes. It worked before and it makes sense, plus he's a tall guy, similar overall build which I think makes a difference in the way things translate from one system to another.

BBShort

05-21-2009, 09:16 PM

Thursday/Accessory day

Lat Pulldowns

130 x 12

150 x 10

170 x 8

190 x 6

Chuch V Rows

3 set of 12

Shrugs

4 sets of 12

GHR

3 sets of 8

Hanging Abs

3 sets as many as possible

Good day. Will use this day to rotate in and out things that I need to work on.

BBShort

05-23-2009, 10:07 PM

Saturday/DE Bench

Speed Bench

9 x 3 @ 165 (3 grips)

Standing Military

95 x 5

115 x 5

135 x 5

JM Press

135 x 5

155 x 5

175 x 5

185 x 5

BB Rows

135 x 8

3 x 6 @ 185

Cable Curls ss/Pushdowns

3 sets each nothing major

BBShort

05-24-2009, 08:57 PM

Sunday/ME Squat

Raw Squats

135 x 5

185 x 5

225 x 3

275 x 1

315 x 5

Rack Pulls mid shin

225 x 5

315 x 5

365 x 5

405 x 3

Reverse Hyper

4 sets of 8

Standing Abs

4 sets of 10

Grip Work

First time free squatting in a while. Form was sloppy but I did what I wanted.

BBShort

05-26-2009, 10:00 PM

Tuesday/ME Bench

Bench

135 x 5

185 x 5

225 x 5

245 x 3

275 x 3

295 x 1

325 x miss

3-Board

245 x 5

295 x 5

335 x 3

CSR

5 sets of 10 w/2 plates

Reverse Flys

3 sets of 10

Hammer Curls ss/band pushdowns

3 sets each

Things were going alright until the 325, I really expected to get it considering I felt worse last time I went full range and did 315. Don't know what's going on with the bench. The 3 boards weren't bad, when I get to the chest I feel like I don't have any stopping power so I'm hammering the lats hoping that will be the solution. Anybody reading this feel free to offer suggestions.

BBShort

05-30-2009, 08:35 PM

Friday/Accessory Day

Fat Bar Lat Pulldowns

140 x 12

160 x 10

180 x 8

200 x 6

Chuck V Rows

3 sets of 12 (10lbs. heavier than last week)

Shrugs

4 sets of 12 (added 10lbs.)

GHR

3 sets of 8

Hanging Abs

3 sets as many as possible

BBShort

05-30-2009, 08:38 PM

Saturday/DE Bench

Speed Bench

9 sets of 3 @ 175

DB Bench

2 sets of 15 @ 65

Standing Military

95 x 5

125 x 5

145 x 5

BB Rows

155 x 8

3 x 6 @ 205

DB Tri-Ext.

30 x 12

35 x 10

40 x 8

45 x 6

Cable Curls

3 sets of 8

Everything felt better just have to keep it up

BBShort

05-31-2009, 06:35 PM

Sunday/ME Squat

Squats

155 x 5

205 x 5

255 x 3

295 x 1

335 x 5

Deads

225 + 1 set chains x 5

315 + 1 set chains x 5

365 + 1 set chains x 1

365 x 2 set chains x 1

365 x 3 set chains x 1

Reverse Hyper

4 x 8 added some weight this week

Standing Abs

3 x 12

Felt stronger than I have in a while today, it's coming back a bit at least for the squat/dead. Something about this program just works for me which gets me in a better frame of mind and altogether much more satisfied with training.

BBShort

06-03-2009, 08:23 PM

Wednesday/ME Bench

Fat Bar Floor Press

160 x 5

190 x 5

220 x 5

250 x 3

270 x 3

290 x 1

310 x 1

3-Board

255 x 5

305 x 5

345 x 2

CSR w/V Grip

3 sets of 10

Reverse Flys

3 sets of 10

Hammer Curls ss/band pushdowns

3 sets each

Best bench day in a while, only missed hitting 345 x 3, only got 2 but no complete misses and I had a lot more explosion and contol on the way down so the lat work seems to be paying off.

BBShort

06-04-2009, 11:39 AM

Thursday/Accessory Day

Fat Bar Lat Pulldowns

150 x 12

170 x 10

190 x 8

210 x 6

Chuck V Rows

3 sets of 12

Shrugs

4 sets of 12

Kettlebell Swings

3 sets of 8

GHR

3 sets of 8

Standing Abs

3 sets of 12

BBShort

06-06-2009, 06:56 PM

Saturday/DE Bench

Speed Bench

9 x 3 @ 185 w/3 different grips

DB Bench

65 x 18

65 x 12

Standing Military

95 x 8

125 x 5

145 x 5

BB Rows

155 x 8

3 x 5 @ 225

Incline Tates

25 x 15

35 x 12

40 x 10

50 x 6

Cable Curls ss/Fat Bar Pushdowns

3 sets of high reps

Pretty good day. Speed bench work was good, pecs were fried on the DB bench. Most importantly I'm getting stronger again.

BBShort

06-08-2009, 04:24 PM

Monday/ME Squat

Squats

135 x 5

185 x 5

225 x 3

275 x 3

315 x 1

365 x 1

405 x 1

Good Mornings

135 x 8

3 x 5 @ 185

Reverse Hyper

3 sets of 10

Face Pulls

3 sets of 12

Side Abs

3 sets of 10 using kettlebells

Decent day. Wasn't going for a max single. Got some good advice on improving my form, it's nice to have someone there to help.

slashkills

06-08-2009, 08:10 PM

wow, real strong stuff man. I like matt rhodes raw squat program alot. It let me get more form work in on heavier sets instead of a 1rm every week like westside. I didnt get to finish it though cause i have to do the football summer camps. Keep up the good work.

BBShort

06-08-2009, 10:04 PM

Thanks man, just sucks that I ever got away from it and then went backwards, but lesson learned. This is an excellent program for me and hope I can really turn it on in the next few weeks.

BBShort

06-09-2009, 07:28 PM

Tuesday/ME Bench

Reverse Band Press

135 x 8

185 x 5

225 x 5

275 x 5

315 x 3

335 x 3

365 x 1

3-Board

225 x 5

275 x 5

315 x 5

DB Rows

3 sets of 8

Reverse Flys

3 sets of 10

Hammer Curls ss/Band Pushdowns

3 sets each

Sort of deload day. Didn't want to do back to back Max Effort days but that's just the way it worked out and I felt productive.

BBShort

06-11-2009, 08:32 PM

Thursday/Assistance work

Fat Bar Lat Pulldowns

160 x 12

180 x 10

200 x 8

220 x 5

Chuck V Rows

3 sets of 10

Shrugs

4 sets of 10

GHR

3 sets of 8

Tough day at work a lot of lifting so the lower body was already shot.

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