Blane's scribble book

[Blane C]

Hey folks. Lurked for a while then decided today to post up. I'll post the last few sessions leading up to the VA IPA state competition on May 2nd.

Apr 7:
Shoulder stretches with bands

Bench
bar x 3x20
135x2x5
135x3x10
185x10

Bench with chains
1set chains
135x3
add 2nd chain set
135x3
155x3

CSB Rows
GBx3x10

Front and Lateral raises, alternated
5lbsx3x10
____________


Apr 11:
Stretching

Box Squats
45x2x10/6
Add greens
45x3
135x3
Add blues
135x3
225x2
Add hardcore briefs
315x1
365x1
Add Hardcore suit + wraps
405x1


Acc -
MB ad/abductors
Leg press 300x2x25

_____________

Apr 15:
Conv. raw deadliftin'


95x2x5
135x2x5
225x3
315x1
405x1
455x1
455x1 - better speed on this one. this will be my opener.


Conv. Rack pulls (pin 4 on 2x2 efs rack, right below knee)
405x1
495x1
add belt
545x1
got my mind right.
600x1
635x1 PR

Acc work tonight. Ran out of time.

Off the floor is feeling pretty slow. I was relaxed since I knew I was just finding an opener. I'm sure when the meet comes around I'll be a lot more aggressive. Finding openers for bench tomorrow and squat on Saturday.

__________________

Apr 17:
stretching with mb

Bench
45x2x30
95x10
135x5
185x1
225x1
add metal bash
275x1
315x2x1
365x1
405x NT
405xm - almost dumped. wrists rolled forward
405x1
315x3

Tricep extensions with mb
3x10
will hit more accessory work tomorrow

Everything felt super heavy today from 185 and up. On my 135 warmups I was shaking like CT which is crazy. Right hip cramped up on every attempt past 275 so I put some biofreeze on it and the shoulder tonight. Meet on the 2nd - hoping to hit some good reps in the phenom next Thursday. Gonna see how tight this thing is.. haha

____________

Apr 18:
Stretching

Squats.. briefs only

45x2x5
135x5
225x3
315x2
405x2
495x1
585x1

add blues
315x2
add greens
add boss suit, straps down and wraps
315x1
405x1
youtube.com/watch?v=bCnlZn8Ex50


Lat pulls
2x10


Stuck around and helped the other guys out with spotting, loading and form issues. Got Jonathan's form fixed up a little better by having him use a higher rack height, getting further under the bar with his feet and pushing back first. Andy was rounding bad on the box so we talked about arching.. He was looking strong on his last sets. Then Monte decided to bench so I deadlif..er, handed off from 315 to 635, then had a 2 man on 655. Dude is a bull and should hit some monster numbers once he gets
used to gear again.

Hip is still screwy from benching on thursday. Icing it down tonight and tomorrow.

_____________

Apr 21:
Bench day. last max effort before competition

bar x2x15
95x10
135x6
add doubled purples and 2 board
95x3
135x1
add Mike's pro bash (2 ply)
185x1
225x1
275x1
365xeh, sloppy and got under the hooks
365x1 clean. 40lbs off pre-surgery PR. Bench day. last max effort before competition
youtube.com/watch?v=2EHPqeNqRPs

Switched to the CT altered SDP to get some...haha...reps.

225+ doubled purplesx1
add 4board
225+ doubled purplesx3


Standing YTWL x 2 x 10

DONE.

____________

The competition will be 6 months and 1 day after the shoulder surgery and it felt great after this. Can't wait!

[Blane C]

Band stretches

Sled pulls x2 trips

Bent over rows:
185x2x10
225x6

Tates:
3x10

DB Extensions:
hurt the elbows.. 1 set

CSB GB rows:
3x10

Shrugs:
225x8
315x2x8
135x40

just hitting some light work to get the blood going. gotta stay fresh for next weekend.

[Blane C]

Meet report:

Note, at this point I was 0-2 at meets, bombing out in the squats both times. This meet was 6 months and one day after my shoulder surgery.

Drive up to Fredericksburg for the IPA VA meet was good. We got up there in a little over 3 hours and the meet site and hotel. Ate some food after weighing in and chilled at the room for a while. Was almost asleep at 11pm until we started watching WEC and then I was up. We woke up around 7am and I’d had about 1.5 hours of sleep. Not a good way to start off a meet day.

So we have a little breakfast and we’re off to the meet site. The whole time I’m pretty relaxed and everything goes smoothly in the warmup room, except for falling backwards on a warmup because I just came up too fast. No biggie. But everything felt heavy in the warmup room.

First attempt was 600. The plan is to open in briefs and a singlet because I’ve bombed in my 2 meets already. Get under the bar and unrack it and it feels super light. I go down, down, down and sit back, back, back until I can’t sit back no mo’. Mike finally calls me up and I blow the weight up like it’s the bar. 3 whites and I’m FINALLY IN A MEET! Too bad I was below IPF depth to get in lol.. Time for 700, so I throw on the hardcore suit, Mike tightens the wraps a bit and I take it just as deep and blow it up just as fast. 3 more whites. w00! 3rd attempt is 740. Swapped out for a single ply titan and Mike puts the beast wraps on me. I unrack, think man this is light, and then the pressure builds up. I let out a little air and keep going down. Oh crap, more air comes out and I start to lose tightness. I decided to dip it hard and come up, but was an inch or 2 short of depth. So I go 2 for 3 and I’m feeling good since I’m in the meet. I’m 140lbs ahead of the closest 308′er.

There was a lunch break between squats and benching so I ate a little bit and drank some coke. Felt drained after squatting and just couldn’t seem to get energized. Warmups went well and everything felt light. Opened at 315 in the single ply metal and it came up nicely - 3 whites. Gene said “Rack it” like he was in disgust that I opened that light. I go back to the warmup room and throw on Mike’s 2 ply metal shirt and we call for 405. At this point I’m really drained and can’t lock it out. We decided to jack the shirt a bit and go for 415 but had the same result. It started drifting back to the rack and Gene called for the spotters to take it. I’m still in the meet and that’s what counts.

I’m now 3 for 6 and Jonathan from RBC is 5lbs ahead of me on the subtotal.

I tell Mike that I have to get some energy so I go to the counter and ask the guy which energy drink he prefers.. I bought an extreme speed stack drink, chug it down, and start warming up for the deadlift. I’m opening 455 - just looking to stay in the meet and get a total. 455 comes up and I don’t even really feel the weight in my hands. I now have a total! YES! Let’s go to 505 and see how it feels. By this time the energy drink really kicked in and I was HYPED. 505 went up like butter, the little black lady who is helping someone else says “you gotta put some weight on the bar”, and I call for 575. Mike and I talk about it a bit and I’m thinking, “I’ve never even tried over 545 in the gym!!!”. Then Joel Shields says “Man, ya gotta try for 600″, so I talked to Mike and decided to go to 600lbs for the final attempt.

I got Jonathan fired up for his 500 attempt, which would put us tied in the standings until my final lift. He nails it and could have gotten a bit more, so that motivated me bigtime. By this time I’m hopping around, listening to Godsmack, and just feeling the aggressiveness coming. They call my name, I hand Mike the ipod, he smacks me and I take the platform. I grab the bar, look at 600lbs, say “Jesus, ya gotta help me with this one!!!” and the next thing I remember is hearing the down command. 3 whites! I yell out “Praise God!” and walk off the platform, winning the 308’s.

I ended up with a 1615 total, which was about 200lbs less than what I wanted but I got a total. Good enough for me. Thanks go to Mikey B, CT, the crew at RBC, the doc who fixed my shoulder and everyone else for their help, thoughts and prayers.

[Blane C]

Kinda back at it now. Will really start on Saturday but I wanted to get back into the gym. Went in and helped Mike with his shirted bench and did some various things. On a side note, Matt finally joined the 315lb deadlift club, and he's doing it raw & sumo! At 15 years old and ~155lbs, that's nice to see. Good job man.. good job.


Shoulder stretches
Barbell bench:
barx2x10

Dumbbell bench:
35x2x10
65x10

Bent over rows:
135x3x10


Man, I want to get in the inzer phenom that Chris Taylor gave me.. SDP FTW.

[Blane C]

DE Lower

stretching

Box Squat:
45x2x10
135x5
add blue bands
45x5
135x3
add hardcore suit, straps down
225x2
275x8x2

Pull throughs:
pbx10
gbx10
bbx10

Shrugs
135x50

High pull:
135x2x6

Standing abs with green band:
1x50

[Blane C]

Deadliftin'

Shoulder stretches

Deads
45x8
135x5
225x3
add tripled purples
45x3
135x3
225x2
315x1
add belt
415x1
500x1
545xM at lockout

Neck harness
25x3x15

Chain Curls
3x10

TKE's with blue band
3x10ea

[the one]

awesome meet man those are some very impressive numbers....how old are you?

[Blane C]

Thanks! I'm disappointed that I didn't go 800/415+/600, but I'm happy I stayed in this meet and didn't bomb again. I'm 32 and have been training off and on (between injuries) for about 2.5 years.

[the one]

2.5 years and your squat 700!!!??? thats ridiculous man whens the next meet?

[Blane C]

I'ma big boy, what can I say. haha.. Remember this was geared - boss briefs and a single ply hardcore suit. My best raw squat was 600 off a box, though.

Next meet is a SPF meet in Salem, Virginia. I'm hoping to take over 800 for a ride on squats (double briefs and double suit or canvas), 500+ on the bench (pending shirt issues) and 650 on deads. Might not get it but it sure will be fun trying! My training partner Mike (at Cold Steel Barbell) will definitely have me ready since we think everything is dialed in for the squats and deads.

[Mike Brookman]

You will do well if you continue to listen hahaha

[Blane C]

Stretching with minibands

Bench:
45x2x15
95x10
135x5
185x3
225x3
275x1 <-- been a long time coming and was easy. Haven't been able to do that much raw without shoulder pain in a year or more.
add single ply Bash
315x1
365x3x1
add Soopah doopah Feenomnomnom and 4 boards
425x1
3 board
475x no touch
515x1

Green band pushdowns:
3x15


I hate to say this but the shirt might be too much for me if 515 is tough to touch to a 3 board. The pain was intense, too, as I'd never worn a shirt that bit into me like this before and the sleeves are LOOSE! Only took a few swims to get into the thing.

Could be a technique thing but I had to really let the collar ride up to get it to touch. I almost gave up on the 515 and pushed it back up but let myself relax and it came down that extra inch to get to the boards. Blew it up pretty easy. That was the most straight weight I'd ever held on bench and man it was great.

[Blane C]

Box Squats

barx10
135x6
225x3
add 1 set of chains
225x2
add another set & hardcore suit, straps down
225x2
315x6x2


back raises:
2x12

biceps
3x10

tricep extensions
3x10

gb pushdowns
3x10
____

[the one]

yo just wonderin if when you do box squats do you touch and go or do you actually sit on the box? and if your a sitter do you ever feel its too much compression on the spine?

[Blane C]

We actually sit on the box and release the hip flexors, so it looks like we rock backwards but it isn't "rocking" to help get us back up. I don't really feel much compression on the spine while doing anything relative to squats. There are believers in both methods and I think the one we use works best for us.

Check out youtube and search for "thepowerpage". You'll see a bunch of our videos there.

Thanks for the question!

[Blane C]

Warmup with bands

Bench
bar a bunch of times
65x20
95x10
135x10
185x5
add doubled purples
45x5
95x5
add 2 board
135x3
185x1
Add Inzer SDP
225xno touch
315x1 - I had to go completely limp to make it touch. Not good..
365xno touch
410x hit uprights on right side.
410x left wrist popped, had Mike take it.

Called it a day when the wrist popped. Never felt that before when benching.


Still trying to get this new shirt sorted out. I think once I learn the technique with this shirt then I'll be good for a pretty big bench. Also gotta get the CNS trained to handle the weights and not wuss out on the weights, no matter how much the shirt digs into the triceps. lol

[Sidior]

Just browsed through your journal. Great job at the meet man, sounds like your last deadlift attempt was epic! Great lifting in here.

[Blane C]

Yep, and now my training partner is on my heels. He's never pulled 600 so his motivation is through the roof now. Time for me to stay ahead of him and get that 650. bwahahaha.

Thanks for the comment!

[Blane C]

Finally got video up of the 600 deadlift.

http://www.youtube.com/watch?v=ZCcoGFM4I1M

Here's the squats.. Opener in briefs and singlet. 2nd in hardcore suit and briefs. 3rd was in titan suit and briefs.

http://www.youtube.com/watch?v=ZSw78DSDyGI&feature=channel_page

[Blane C]

Well, it's been hard getting to the gym with all the crap at work and sicknesses going around. Was lucky today and trained some bench in the new shirt. Still trying to get a feel for this 3ply inzer phenom, but hey, ya gotta get into it to get used to it.

Stretches with bands
45xa bunch
95xa bunch
135x3
185x2
225x1
280x1 <-- pretty easy. I'd say the shoulder is 95% right now. Surgery was Dec 1st.

add shirt and 3 board
315x1
2 board from here out
405x1
455x1
500x1 PR
550x1, hit j-hooks but it was locking out when it happened. I'm counting it :P
600xDUMPster
Was told to shut it down.. sucks.. but okay, health first.

500 and 550 felt light and went up faster than a teenager's dress on prom night, and both are heavier than anything I've done before with straight weight. Decided to try 600 to the 2 board and, as I was beginning to tuck the elbows, the left elbow shot straight back and the hand went forward. Dumped the weight on the boards and rolled it back onto the safety pins. All is well. Forearm is a little jacked up from it but I'll be RICE'ing it tonight. Should be fine in a day or 2. Feels like shin splints but in the forearm. I just have to get that out of my head for the next time we do this.

[Blane C]

So I've done some benching and other stuff. Forgot to log them and can't remember what it was.

Rack pulls, pin 1 at RBC:
barx10
95x2x5
135x3
315x3
405x3
495x1
545x1

Handoff's for Monte:
A bunch

Shirt adjustments:
a bunch

Hammer Curls
30x10
35x10
40x10

Lat pulls
2x8

[Blane C]

Back to training again. Took some time off after the meet and am now motivated to rock it at the next competition. I'm probably doing the SPF Salem, VA meet in Feb/March. I'll go ahead and list my goals for that meet.
Squat: 800+
Bench: 550+
Dead: 610+

Goal: elite total @ 308.


Benched today

quick band warmup
bar x about 40
135x6
185x3

Add doubled purples and 2 board
135x1
185x1

Add single ply Bash
225x1
275x1

Off with Bash and add phenom
315x hooks set too low. I would have had to do a JM press to get it out. Racked it and went up in weight
365x3

Not bad but felt I was good for another set. First week of this bench cycle so we'll see how it goes in a month. I think that is or ties a PR for doubled purples and a 2 board.

[Blane C]

9.30.9

Deadlifts

45x8
135x5
Add quad'd PBs: 135x3
225x3
315x1
405x1
455x1
505xMiss. Came off the floor great. Just couldn't lock it out!!@#

I estimate the tension to be at least 250lbs at the top on this setup. It was INSANE and I have the ripped open callous to show for it.

[Blane C]

10.2.9

Bench day


45xa lot
95x8
135x5
185x3
225x2
add metal bash (single ply
315x1
365x1
add phenom
405x1
455xM - dump.
455x1


At home -
pushups x75

Shutdown the bench early as we had no real spotters and the weight was feeling a little heavy. Next time - going for a true pr if we have spotters.

----------------------------------------------------------
10.3.9
DE squats

bar x 2x8
135x5
add blues and Metal briefs
225x3
315x3
385x6x2 - sick speed..

Lats
3x10

DB Step-ups w/ hammer curls
3x8

[Blane C]

today:

Stretching

GHR 2x8

Stretching again

Zerchers from floor with Spider Bar (counted as 45lbs):

barx5,3
135x3
225x3
315x1
405x1

Standing abs with green band
1x50



Zerchers from the floor with that bar are hard... super hard.

[Blane C]

Deadlifts - reverse blues on highest pin in 2x2 rack

135x5
225x3
315x1
405x1 - sumo
add belt
495x1
635x1
710x1 PR by 35lbs

Lat pulls with green band
3x12


Saw stars on the last 2 pulls. I think that I want to incorporate some deficit deads to ensure I have the strength off the floor for the next meet PR. I want to get that 650 to stay ahead of the training partner. :nod:


Feeling a bit beat up in the knees but I think that's from last week's zerchers.

[Coke]

Over the top with the efforts in here, got some killer vids.

[Blane C]

Thanks Coke!

[Blane C]

Saturday 10.17.9

Squatting

add briefs

bar x 2x6
135x5
add blues
135x3
225x2
add another set of blues

tried to add a suit but it didn't work out too well, so still in just briefs

225x2
225x1
315x2
365x1
405x1


Face pulls
3x10

Lying hamstring curls
2x10

[Blane C]

I actually did some volume tonight. Went to the evil "G" gym tonight with Mike and his wife. Some douche decided to steal a plate from the power rack while we were in it and needed it... just typical. NONE of the bars had any knurling on them at all. Even straps wouldn't hold because they were just that smooth. There was nice eye candy, though.

Warmup with bands

Facepulls - 3x15

Decline bench:
45x20
135x10
moved grip out which relieved shoulder pain
185x6
225x5

Low Row
1 pps x 15
2 pps x 15
2 and a quarter x 15
1 and a quarter x 20

Shrugs:
225x10
315x8
405x10
495x5

Incline Tates:
55x6
55x8
40x15
40x18

Pushdowns
3x15

Might be missing something but can't remember.

It was a sad, sad night tonight. I saw veins in my forearms. Yep, I'm the heaviest/fattest I've ever been (weighed in at 320 this morning) and saw freaking veins in my forearms. Not only were they on the outside above the wrist, but on the underside in the forearm "belly"... Hope it doesn't get me kicked out of Rhodestown.:eek:

[Coke]

Good job for both days man.

[Blane C]

Saturday the 24th
stretching

Squats
bar x a bunch
135x5
add briefs (single ply suit, straps down)
245x3
add blues
245x3
add another set of blues
add canvas
335x2
425x1
got pissed off and stripped off the gear

Couldn't really sit back in the canvas. Too tight on the quads, much like the powerpants...

did a few accessory things but don't remember


Sunday the 25th
moved four 2ton pool tables

Tonight:

mini band pull aparts/shoulder stretches

bench
barx2x10
95x10
135x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x10

Hammer rows
150x15
240x10
290x5
150x20

superset with

Tates:
50x10
55x8
60x5
30x20

Low row
3x10,10,10,20

superset with

tricep pushdowns
3x10


then..

Standing abs
3x10

DB side bends
1x10

CSR shrugs
1 plate x 10
2 plates x 10
3 plates x 10

bicep 21's
1x21

[Blane C]

Shoulder stretches
Face pulls 2x10
band pull aparts 2x20

Bench:

bar x 2x12
95x10
135x5
185x5
225x3
275x1
add carpet
315x1
335x1

With purple band:
OH Tricep ext - 3x10
pushdowns - 3x10

With 1 25lb chain per side:
Side raise 3x8
Front raise 3x8


Decent day today even though I didn't really want to go heavy. I've never done the foam or carpet press before and, when Mike said he wasn't shirting up, this seemed like a good idea. I left a bit in the tank but still did okay. Locking out the weights weren't a problem at all, even with the lack of speed off the chest. Think I wanna get this up to about 4 plates.

Still icing the wrist...

SQ/DL tomorrow. Can't wait!

[Coke]

Nice job, keeping it on track Blane.

[Blane C]

Thanks Coke!




blah blah blah

Nov 7th:

Face pulls and abs

Squats:
With green bands:
bar x 3
add blues:
bar x 3
add briefs
135x2
225x2
315x2
405x1 and a ripped pair of briefs. Shut it down since I didn't have a backup. Pissed off so prepare for a PR rack pull.

Deads:
315x1
405x1
495x3x1

GHR
3x10

Reverse Hyper:
270x3x8

Pulldowns:
3x10

Low row:
1x20

[Blane C]

CG Bench - thumb from smooth:
bar x bunches

add 1 set of chains and 5 board
bar x 10

add 2nd set of chains (total ~100lbs)
bar x 6
135x3
185x3
225x3
275x3

Speed Bench:
135x3 - pinky on rings
155x3x3 - "
155x4x3 - comp grip

Green band lat pulls:
3x10

PB pushdowns:
4x25

DB rows:
2x8

Decent night tonight. We haven't done high boards in forever so we did that tonight for the lockout work. I didn't arch much (ROM is decreased by 6" if I arch) and was really focusing on the triceps. Left a bunch in the tank so we wouldn't max out before Friday when we shirt up. Did some speed work after that and I put my legs out so I wouldn't use leg drive. We'll work up to around 60% (today was just under 50% for me) or so soon as long as the speed stays up. Lats were cramping like crazy on the rows so cut them short. Time to start eating a banana or 2 on training days.

[Blane C]

Band flies + band pull aparts
3x10

GB Lats
3x10

Shoulder traction x1minute


ME bench, kinda

barx25
95x8
135x5
add 3 board
185x3
225x3
275x3
315x3
365x1
Add single ply bash
405x1
switch to phenom
455x1
switch back to bash
455x1
500x1

It could be that we haven't shirted up in a while but something felt really off in the phenom. Left forearm started getting sharp shooting pains. Took it off and most of the pain went away but it's still a little sore. Switched back to the bash, jacked it, and the 500 flew up. I'll stick with this shirt for a little while just to get back to pressing heavier weights and then, maybe, get back in the phenom.

[Coke]

Dayum, super benching!!

[Blane C]

ABGM
bar x 6x3

Squats - raw
add first set of chains
bar x 6
add second set of chains
bar x 5
135x3
225x2
add belt
315x2
405x4x2

Remove a few mats, add foam, kept 2 sets of chain per side
405x2
495x2

Speed pulls
315x1 sumo
365x1 V stance
405x1 sumo
425x1 sumo
455x1 conventional

GHR
3x8

CSR
2p x 8
3p x 2x8

Low row
1x20

Standing Abs
1x25

Nice day today. Squats felt heavy at first but felt lighter as we went up. I will be taking measurements for new briefs tomorrow so I should have them soon enough. The speed pulls went pretty fast and felt light, too. Feeling good and ready to rock.

[Mike Brookman]

Good job Blane, hitting it up tomoorow so we can get ready for February man...I WILL be beating your deadlift PR :)

[Blane C]

Just started training again due to work, holidays, being lazy, etc. Currently have a mid grade sprain in my left foot arch and will be going to the doc next week to have him check out my wrist. Oh well! Here's my last few training sessions.

January 9th
Bench:
bar x2×15
95×12
135×5
add orange short bands
add 2 board
bar x 6
135×3
185×3
switched to carpet
185×3
135×10

feet on bench pullup thing
3×6

rolling db extensions
1×10

switched to green band pushdowns
3×10
1×20

gb lat pulls
3×10


Wrist was killing me from the get go and the extensions killed it so I switched. Gonna have to have this looked at.

[Blane C]

January 10th
2-3″ high box spider bar squattin.

bar as 75lbs

bar x a bunch

add short black (strong) bands. 31″ stretch at the top = ~254lbs of tension. http://www.elitefts.com/documents/band_strength.htm

bar x 2×2
165×2
255×2
add spud belt
345×2x2
435×2

standing abs with green band
3×10

purple band leg curls
3×15

Potato soup x 2
PB sandwiches x 2

Squatting felt good today. I almost didn’t get the last 405 because as I came up I hit the hooks, which put me a little off balance. At the same time my foot rolled over a bit. Said heck with it and did the 2nd rep which was a bit of a grinder. Once I remembered to throw the hips it came right up. Can’t wait til I get some briefs so we can up the weight and tension.

[Blane C]

Jan 13
Deadliftin’
with black short bands
bar x 3
135×1
225×1
275×1
315×1
switched to orange
365×1
405×1
455xM
No bands
455×3
Hammer curls
3×10
GHR Abs
2×25
Blast strap rows
3×10
Hands are shot. Not too bad considering I haven’t pulled in a while.

Have to stand on the bands until we get some pegs or hooks put in. Here's a pic of the 405 with short orange bands

http://hphotos-snc3.fbcdn.net/hs156.snc3/18353_250461563122_665803122_3439934_268319_n.jpg

[Blane C]

Jan 16
high box spider bar squattin. - no briefs/suit

75×2x5
165×2x3
255×2
add box and 100lb chain
345×2
435×2
added belt
485×2
525×2
575×1
665×1

Standing abs with band on ghr
Green 3×15
blue 1×25

Done. Good day today. Last squat was the hardest of all. Once I remember to pop the hips through I seem to have no problem at all getting the weight up. Everything felt light when unracking so that’s a good sign. That spider bar sure does amplify any wobbling you do.

<edit> hurt the foot. mid grade sprain in left arch. doc said take it easy for a few days.

[Blane C]

Jan 25
Benchin

Bar x a bunch
add 50lbs of chains – no deload at the bottom
bar x 5
add 2nd set of chains
bar x 5
95×2x3
Chains were sliding off the bar. Took one set off, put on a lead chain, and looped it through multiple times. still no deloading at the bottom
95×2x3
135×6x3

floor press
135×4x10

Chain press – looped chain in blast strap handles
3×10

GB lats
3×10

PB rows (one band per hand)
3×10

GHR abs with blue band
2×25

PB pushdowns
3×15

Arms were twitching while doing the floor press so didn’t really want to push it. Felt unstable after all the chain benching. Chain pressing KILLS the triceps. The purple band rows were interesting. Used those instead of the blast straps and it worked pretty well.

[Blane C]

I've done some benching, some ABGM's and things like that over the past couple weeks. Here's what we did today:



ME benchin

Warmup with bands
pull apart – x15
fly – x 15
static stretch x 15sec each shoulder

Floor Press
bar x 20
95×10
135×5
add 1 chain per side
135×3
add 2nd cps (~100lbs)
135×3
185×3
225×1
255×1 PR

straight weight floor press
add single ply bash- everything from here is a PR. old pr was in HPHD (285lbs)
315×1
365×1
405×1
455×1
505×1

avg band pushdowns
3×20

lat pulls
3×10

curls
3×10

Been training when I can. Work has been nothing but a pain lately and it’s killing me. I’m hitting PR’s but can only imagine what I’d get if I could actually be consistent.

[Coke]

Sessions are looking awesome dude.

[Blane C]

Thanks Coke. Gotta get more consistent. Praying it will happen in the next couple weeks.

Thanks guys!

Squattin with suspended chains

barx3x3
add 2chains per side
bar x 3
add 2 cps - total around 100lbs+lead chains
bar x 3
135x3
225x2
315x2
365x2
405x2

Rack pulls, pin 4 EFS 2x2
225x3
405x3
495x5
545x3
635x3

Quick session tonight around 6pm. Felt weak on squats but was better on the pulls. 545x3 was slow so I got a little amped up and went 635x3, which I think is a PR. Was pretty easy but my back is now officially fried. Right before the last pull attempt I remembered a video of Bernor squatting with people yelling "When you're weak, you're strong!" Got me plenty amped up!

[Coke]

Great rack pulls PR bro.

[Blane C]

Thanks Coke!

Benchin' with Fat Gripz

barx20
95x8
135x5
155x5
185x5
225x5
245x3
Gripz off
155x10

Chain bench - blast strap handles, lead chain and heavy chains
1 cps x 20
2 cps x 20
2 cps x 17

Blue band pushdowns
3x10

Lats
3x10

Things weren't feeling right today. Everything in my chest and shoulders felt really tight and I just couldn't get warmed up. It will be better next time.

Tonight will do the some rotator cuff work and foam rolling.


Here's vid from the rack pulls on Saturday: http://www.youtube.com/watch?v=DbNp8PVHrQ4

[Blane C]

Squattin
raw diggity
bar x2x5
135x2x5
225x2
315x2
405x2
add belt
495x2

add old single ply centurion, straps down
495x1
585x1
675x1

ABGM's
3x3

Raw Pause squats
225x2x3
315x3 - long pauses


Sore and extremely stiff today from spotting the heavier squats yesterday at the SPF meet in Norfolk, VA. Started cramping up in my quads/hams last night and it didn't stop until we got back to the house (4.5hrs). Things started feeling better as I warmed up a bit today. Didn't plan to go more than 315 but really started feeling good. Added the suit after Mike threw on his gear. I couldn't get anywhere near depth since the legs were soooooo tight. Hopefully the new briefs will be here in time for next week's session. Good work today - Praise God!

[Coke]

Squats are awesome man.

[Blane C]

thanks Coke!

Here's the last couple training sessions.

May 5th

I'ma slacker.


warmup with bands

bench into spud straps.. can touch belly if i arch and push the belly up.

bar x a lot
95x2x5
135x3x3
185x2x2
225x3
275x1
275x2
added 2 board and the koolaid man CT phenom.
315x2.. touched!
405x1
That shirt is really, really loose in the chest plate. Felt snug in the arms but touching anything below 600 in that shirt is a tragedy.


Lat pulls to belly
3x10

Pushdowns w/ rope
3x10

Extensions " "
3x10

T-bar rows
45x 10
90x 10
115x10
160x10


Liking the new plate loaded lat pull and t-bar row. Gonna get lots of use out of this stuff..

[Blane C]

Squattin

barx5
135x2x3
225x3
315x3
405x3
add belt
495x1
545x1 GOD
add light knee wraps
600x1 ROCKS!
http://www.youtube.com/watch?v=9Ho-CQO5AWs

Pause squats
225x3x3

Rope pulls to chest
4x10

Abs
5x10,15,25,10,10

Hang clean
135x1
135x1
135x3
185x1
185x1
205x1


Great day today. The squat looked to be below parallel. I wrapped my own knees on that one and that sucked, but it worked out well. I might have been good for about 630ish. Crazy to think that last May I opened with 600 in 2ply briefs and a singlet, then hit it today with only belt and wraps.

[Blane C]

Did some squatting yesterday.

Bar x a bunch
add really loose briefs
add 50lb chains
45x3
add 50lb chains
45x3
add 50lb chains
45x3
135x3
225x3
315x2
add belt
425x6x2
495x1
565x1

GHR
3x8

Adductors
2x10

Abductors
2x10

Lat pulls with fat gripz
90x12
140x12
210x5
remove gripz
210x5

Easy day today. Everything felt like speed work.. Looking forward to putting some weight on my back soon.

[Blane C]

Squatting into straps at weak point

45x5
135x5
225x5
315x3
405x1
add loose briefs
495x1
585x1
add belt
675x1
725x1

Speed pulls:
135x3 sumo
225x1 conv
225x1 sumo
315x1 sumo
365x1 sumo
405x1 sumo

Lat pulls
3x10

Standing abs
3x10

Didn't get to the straps at all with the briefs. Mike said I was about an inch away on the last couple. What's bad is that I get these things on in less than 15 seconds. Guess I just have to get stronger in order to handle the weight it's going to take to get down :)

[Coke]

Nice speed pulls, always killer squats!!

[Blane C]

Thank ya, Coke!


Yesterday's benching

Warmup with some bands

Bench:
barx2x10
95x2x6
135x5
185x3
add 3 board
225x1
275x1
add SDP, kept 3bd
315x1 touched. blah.
365x1 touched. blah.
405x2 2bd - no touch
455x1 1inch from touching
Switch to single ply bash
455x1 touched nice and smooth

Pushdowns
3x10


The first set in the phenom - when 315 touched it got me a little discouraged. We pulled the slack out of the shirt and I didn't touch again. I have a feeling I could have gone up but we haven't been in a shirt for a few weeks and I didn't want Mike handing off too much with his bicep issues. The 455 in the phenom was fast and felt like it would jump right out of my hands. When I switched to the bash, there was nothing at all for the first 6" or on the descent. It finally started to lock up about 2-3" from the boards and it came up nicely.

Had to jet. Unexpected visitor last night as my uncle's plane was diverted and had to come to Roanoke due to weather. Great time with him last night and I hope to see him more often.

[Coke]

Unexpected visitor last night as my uncle's plane was diverted and had to come to Roanoke due to weather. Great time with him last night and I hope to see him more often.

Awesome family time bro, we all could use more of that!!

[Blane C]

Knee not feeling so well the past couple days so decided to take it easy. Did a couple things I'm not used to doing..

Deadlifts, double overhand:
135x5
225x3
315x1 sumo
405x1 sumo
mixed grip
495x2

Power cleans
135x1,1
225x1

Static holds with farmer's walk implements
45sec x 2

KB snatch
32kg x 3 x 3 each arm

DB snatch
100lb x 1 each arm

[Blane C]

cardio - 25 minutes steady state

[Blane C]

Bench

Bar x 15 minutes of warmups.. about 100 reps or so
add 1set of chains
45 x 5
add 2nd set of chains
45x5
95x5
135x3
185x3x3, one set with fat gripz
225x3

pushdowns
3x10

Lats
1x10
2x20

Grip work
3x15 with 150lb gripper

Easy stuff today. I think 225x3 + 2 sets of chains is a pr. Felt pretty good. Looks like we might have to switch back to mornings so I expect numbers to suck for a while.

[Blane C]

Friday bench:

Worked up to a 315x1 off a 3 board and my pec started bothering me so I moved on to other stuff.

T-bar row
up to 4 plates x 10

hammer curls
1x25
1x10

Not bad but I wish this pec would start feeling better.


Sunday squattin

bar x 2x5
135x5
245x3
335x2
425x2
add briefs
515x1
605x1
add belt
695x1
Added reverse greens
785x1
875x1

Deadlifts
405x5 conv
405x3 sumo

Great day today with the boys in the gym. My eyeballs still hurt from the squats :lol:

[Coke]

Major props for the squats alone Blane.

[Blane C]

Thanks Coke!! The plan for this weekend is to go 925-965 with the reverse bands. I have yet to find depth in these briefs even though I get them on in less than 15 seconds! Already sent a message to Ginny to see what she can do to help a brutha out.

[Blane C]

Haven't trained much at all lately due to scheduling conflicts and being lazy..

Benched today
warmup with bands

Bench:
bar x a bunch
95x10
135x10
185x3
225x3
275x1
add 3 board
315x3
370x1 Raw PR
add metal bash
405x a couple singles with and without the boards

Curls
3x10

Abs
2x10

DB Shrugs
100x3x10

Pushdowns
3x10

Just couldn't get things working today on bench but I very satisfied with hitting a PR...considering I haven't done much training at all lately. It's time to get back into the swing of things as Mike has a meet in September and I want to increase my total by 500+lbs at the next meet I do (IPA Nats?). God willing, if I get it together on the platform, it should be a piece of cake.