View Full Version : Bradford's Log

bradford

10-07-2009, 07:43 PM

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

10-08-2009, 09:19 PM

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

10-11-2009, 08:37 PM

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

Welcome aboard man, killer numbers right off the bat.

bradford

10-12-2009, 09:52 PM

Welcome aboard man, killer numbers right off the bat.

Hey thanks buddy appreciate it.

bradford

10-13-2009, 08:15 PM

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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

10-14-2009, 07:14 PM

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

10-15-2009, 07:09 PM

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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?

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

bradford

10-19-2009, 08:38 PM

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

10-19-2009, 08:39 PM

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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

10-19-2009, 08:40 PM

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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.

Dayum, major props and especially on the deads.

bradford

10-21-2009, 08:22 PM

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

10-21-2009, 08:23 PM

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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.

...So happy.

As well you should be bro, great job.

bradford

10-25-2009, 12:43 PM

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

10-25-2009, 12:44 PM

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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.

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