Bradford's Log

[bradford]

Had a few friends over here so I thought I would bring my log over here as well...

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Quote:
Originally Posted by Bradford View Post
9.4.09

Went in Friday... Quads were still sore from Tuesday... Looked around, said **** this I'll come back tomorrow. Turned around and walked out, saw a movie, ate as much chocolate, popcorn, and sugar as I could shove in my face and didn't care.

9.5.09

SQ

210 x 5
265 x 5
315 x 3

belt

390 x 3
420 x 3
475 x 4

back extensions... Hamrstrings...
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10.7.09

Transmorgification

Squats
215 x 5
265 x 5
320 x 3

belt

375 x 3
425 x 3
480 x 8*

Interesting to say the least when 8 days prior I did 455 for 8...

Close Grip Lat Pull Downs - Ross talked me into this...
4x

Hip Abductors
4x

Hip Adductors
4x

Swiss Medicine Ball Leg Curls and Hip Thrusts
3x

OH YAH!

Back Extensions
1x

Ab Machine
3x

Heavy Suitcase Barbell Lifts
2x

[bradford]

10.8.09

Ramnification

SOHP
100 x 5
120 x 5
145 x 3

180 x 5
205 x 3
230 x 7* (9.7.09 210 x 7)
230 x 5
230 x 5

Seated Alternating DB Curls
3x

Rolling Decling DB Triceps Extensions
3x

Rubber Band Shoulder Cuff Complex
2x

Uni-Lateral Standing DB Overhead Presses
3x

Backwards Preacher Curls
4x

Dips
1x

[bradford]

9.9.09

Deadlift

225 x 5
280 x 5
335 x 3

420 x 5
475 x 3
530 x 6*
530 x 2

Snatch Grip Pulls
225 5x5

Leg Extensions

Abs


10.11.09

Californication

Deadlift
230 x 5
285 x 5
345 x 3

belt

430 x 5
485 x 3
545 x 8*


Glute Bridges
3x

Hip Thrusts
2x

Leg Extensions
4x

[Coke]

Welcome aboard man, killer numbers right off the bat.

[bradford]

Welcome aboard man, killer numbers right off the bat.

Hey thanks buddy appreciate it.

[bradford]

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9.11.09

Bench Press

bar x many
95 x 5

160 x 5
200 x 5
240 x 3

300 x 5
340 x 3
380 x 4*
380 x 3

315 x 9
225 x 13

Lat Pull Downs
5x

Incline
225 x 10
275 x 3
185~~~

Machine Rows
5x

Flies
3x

Triceps Extensions
3x




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10.13.09

CONSTERNATION

Bench Press
bar x 5
95 x 5
160 x 5
200 x 5
240 x 3
300 x 5
340 x 3
380 x 5* almost 6
380 x 5
380 x 4

No Boards or Bands Today

Dumbell Flies/Presses
4x

Cables
1x

Rolling DB Extensions
4x

Triceps Pushdowns
3x

Reverse Grip Extensions
3x

After much debate and discussion about where Lat work falls within our routine... we have decided that Lat's will be worked tomorrow as this best fits our goals based on a needs analysis with some help of the scientific method.

Ross said he want's to have ****ing tumors under his arms. That was all I needed to hear to be sold on the idea.

[bradford]

10.14.09

Immunization

Didn't really keep track of anything... Figuring out what I want to use as an indicator... but I have an idea now. Alternating workouts is wide Grip then close grip movements for lats....

So to save us all time:

Lats.

[bradford]

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9.13.09

Squat - Ass to Ankles -

210 x 5
260 x 5
315 x 3

belt
390 x 5
450 x 3
500 x 3* (previous 500 x 1)

Clean And Jerk
135 x 1
185 x 1
225 x 1

Front Squats
5x10

Abductors
4x25

Back Extensions
2x25

Abs
2x25

Adductors
4x25

Hamstring Curls
4x20

Back is still too tight as well as my forearm flexibility for front squats and clean and jerk...[/QUOTE]
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10.15.09

CONDENSATION

Squat

135 x 5
215 x 5
265 x 5
320 x 3

belt

400 x 5
455 x 3
505 x 5*

Hip Abductors
4x

Hip Adductors
4x

Swiss Medicine Ball Single Leg Curls w/ Suggestive Pelvic Hip Thrust (Thanks phil)
3x

both legs
1x

Leg Curls
3x


Pretty good day today... I did not feel 100% however. Have an itchy throat and tired from wrestling my kid who has angels-man syndrome...


I am extremely sore and the next four workouts I had planned to take new maxes... I am considering pushing everything back one day... Thoughts?

[Coke]

That's the way to be doing it dude, making adjustments along the way...those lifts are impressive.

[bradford]

That's the way to be doing it dude, making adjustments along the way...those lifts are impressive.

Thanks man... Routine is working wonders. I feel like I've discovered electricity. Real happy with it.

[bradford]

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9.15.09

Deload

SOHP
bar x 10
90 x 5
110 x 5
135 x 5
185 x 3
225 x 3

250 x 2* YouTube - 9.15.09 - SOHP 250 x 2
260 x 1*

Jerks
275 x 1
295 x 1
315 x 0

SOHP
225 x 2


Biceps 6x

Skull Crushers Ez Bar 3x

Uni-Lateral Dumbbell Shoulders Superset w/ External Rotators 2x

Cable Curls 3x

Uni-Lateral Triceps Extensions 3x
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10.17.09

INUNDATION

Strict Overhead Press
bar x 5
100 x 5
120 x 5
145 x 3
185 x 3
225 x 1
250 x 1
275 x 1
282.5 x 0 (hooray for mis-loads and getting too forward)
280 x 1*

Speed Bench
3x3

....Still sore

Barbell Curls
4x (135 x 3)

Seated Machine Military Press
5x

Reverse Flies (DB's superset w/ Cables)
3x

Spider Curls
4x

Shoulders felt good today so I went ahead with the schedule. Plans for monday are to go 495, 545, 600, 650. Will take an extra day or two after Squats.

[bradford]

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9.17.09

Deload

Deadlift
225 x 5
280 x 5
335 x 5

belt

405 x 1
495 x 1
585 x 1* PR
635 x 1* PR

Snatch Grip Power Shrugs
275 x 8
275 x 8
275 x 5

Leg Extensions
4x20

Pretty stoked that I pulled 635 tonight.... I have had it to lockout so many times where it just fell out of my hand.. Went up easy too... Held it for a few seconds and smiled. Previous best was 615 with a Deadlift bar as opposed to the ****ty power bars they have here... So I know my grip strength is going up...

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10.19.09

ABJUDICATION (deloadization)

deadlift conventional
225 x 5
315 x 3

belt

405 x 1
495 x 1
565 x 1
605 x 1
645 x 1* PR

675 x 0 *Got this to the knees...
675 x 0 (Nailed to the floor)

Snatch Grip Power Shrugs
2x12 @ 225

Who needs calves when you have these with the triple extension?

Leg Extensions
4x20

Puke. Happy I gave 675 a run for the money.

[Coke]

Dayum, major props and especially on the deads.

[bradford]

Dayum, major props and especially on the deads.

Yeah we don't have deadlift bars... just the texas power bars... so I know my grip is getting stronger and my drive off the floor..

[bradford]

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9.19.09

Deload

Bench

bar x 10
160 x 5
200 x 5
240 x 5
315 x 5

365 x 1
405 x 1
440 x 0

Bench vs Green Bands
225 x 8
245 x 8
275 x 4

Incline
275 x 9

Cable Flies
3x

Hammer Strength
3x

Lat Pulldowns
3x20

Seated Rows
3x20

Face Pulls
3x20
10.21.09
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CONTEMPLATION (Deload)

Bench Press
160 x 5
200 x 5
240 x 3
280 x 1
330 x 1
375 x 1
415 x 1

450 x 0* Had it nearly locked out... Came flying off my chest.

450 x 1* Smoked. Thought about lockout from the start. Even better than 415

455 x 1*PR Got dialed in... Triceps Triceps Triceps is all I think now. 450 was a PR so I thought what the hell.

405 x 3

Bench Vs Doubled Green Bands
300 x 5
290 x 5
280 x 6

Triceps Incline Ez Bar
3x

Triceps Machine
3x

Triceps Cable
3x

Reverse Triceps Cable
2x

Fantastic day. Found out that thinking about the lockout from the beginning helps tremendously.

So happy.

[Coke]

...So happy.

As well you should be bro, great job.

[bradford]

10.22.09

Prestidigitation (Lat Width)

Strict Close Grip Seated Rows - 240
then
135 x 5
150 x 5
165 x 11

Hammer Strength CG Seated Rows
4x

Close Grip T-Bar Rows
4x

Vertical Lat Pull Downs w/ Close Grip Handle
4x

Close Grip Straight Arm Lat Thingies...
3x

Suit Case Deadlifts
3x

[bradford]

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9.21.09

Deload

Pause Squats

225 x 5
280 x 5
340 x 5

belt

405 x 1
495 x 1
545 x 1

add metal pro briefs
585 x 1
605 x 1

Front Squats/Flexibility
Wrists still giving me **** but getting better...

Railroads
Made it halfway through the fourth set before having to take breaks... Thanks to my training partner on the way back down to not let me give up. I'll probably hit these again around Christmas.
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10.23.09

Termination (Deload)

Was my dad's 61st birthday today... Had to rush to the gym and get through the workout as fast as possible... Should have taken more time warming up as I tweaked my left whatever thing in my hip... More below... Good news is I got an interview for a full time Aid Position at the elementary school across the street from the good impression I've put on the school faculty from substitute teaching. Not the ideal dream job I want, but it's progress and a stepping stone for me so I am happy about that.

Squats
225 x 5
275 x 5
315 x 3

belt
405 x 1
495 x 1
565 x 1*

Sunk this one deep like all the squats I've been doing... I should have warmed up more instead of going so fast.. Went down too fast... On the way up out of the hole my left leg came in a bit and I felt a painful strain. Still felt real strong but shut it down since I knew I strained it.... More on my plan below.

Hip Abductors
2x

Hip Adductors
2x

Nazi Goose Walk (magnificent mobility)
3x

Muy Thai Knee Strikes
2x

Swiss Medicine Ball Leg Curls/ Thrusters
2x

Taking two days off before resuming the next cycle on Monday. I will be taking 15% off 565 for my training max... This next time through I will take more warm up sets. Working Sets will be slow and controlled and paused out of the whole for the minimum reps. A second set will be performed in the same fashion to failure.

Better safe than sorry. Besides a big pull is taking priority now and I don't want to get injured.

[Coke]

Awesome PRs man.