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Chains
10-10-2009, 02:06 PM
I'll thro the past month or so on here to get an idea of what i'm doin.

Deads 8/30/09
Pulls from 4" block's
r.a.w
275 x 5
365 x 5
455 x 3
495 x 3
add Ace briefs
545 x 3
595 x 3
635 x 1
685 x 1
Zercher harness walks w/k.b's
3 sets w/140 in k.b's
SLD's
185 x 8 x 4 against 2 sets of light bands
Knee rehab ****.....

Chains
10-10-2009, 02:06 PM
Speed Bench 8/31/09
225 x 3 x 4 w/60# chain
225 x 3 x 4 w/100#
275 x 3 x 1 " "
Floor press on the close grip
365 x 4 x 2
365 x 5 x 1
Wide grip BB rows
225 x 8 w/100# chain
295 x 8 " " "
345 x 6 w/40#
Dead lockouts w/trap machine standing on 4" block
worked up to 600 x 3
Rolling Thunders to failure
Cable crunches w/bands added
4 sets of whatever
My back is starting to feel strong again.....
Seen ortho today. We discussed problem with knee not locking out....Seems to be when the ACL exploded it left a bunch of unwanted **** in there....I will keep seeing my massage therapist twice a week and roll on......

Chains
10-10-2009, 02:07 PM
Speed pulls 9/2/09
Pulls from 2" deficit
315 x 1 against 2 sets of mm's
315 x 1 x 6 add dbld mini's
365 x 1 x 3 " "
405 x 1 x 3 " "
Rack pulls from below knee
425 x 3
515 x 3
565 x 3
605 x 3
655 x 0 x 3...
Ukrainian deads
3 sets of 10
Strong band pull thru's
3 sets of 8
Call the meat wagon....

Chains
10-10-2009, 02:07 PM
M/E Bench 9/4/09
225 x 5 w/strong bands
245 x 3 " "
275 x 3 " "
295 x 2 " "
315 x 2 " "
335 x 1 " "
355 x 1 " "
375 x 1 " "
395 x 0 " "
395 x 1 2bd
395 x 0 " " close
Blast strap push-ups palms in/feet elavated
3 sets 20,16,16
Band extension lockouts
3 sets of 6
Face pulls w/APT strap & micro mini added
4 sets of 8
Rolling Thunders up to a pr

Chains
10-10-2009, 02:08 PM
M/E Squats 9/6/09
Parallel box squats
320 x 5
410 x 3
belt & wraps
460 x 3
500 x 3
550 x 1
590 x 1
640 x 0
fell forward...waited a few sec.
640 x 1
SLD's from 2" deficit
315 x 5
365 x 5
405 x 5
Shut it down .....****ing knee started to get the swell on...

Chains
10-10-2009, 02:08 PM
Pull's 9/9/09
Rack pull's from top of knee's
335 x 5
425 x 5
515 x 5
605 x 5
Alternated between mid-knee & top of knee's.
695 x 5 top x 3 mid
785 x 3 top x 1 " "
835 x 2 top x 1 " "
875 x 1 pr x 0 " "
Speed pulls alternating sumo & conv.
315 x 1 x 6 against average & lights
365 x 1 x 4 " " "
Just felt like pullin........toast...

Chains
10-10-2009, 02:09 PM
M/E R.a.w Bench 9/11/09
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3 1bd
425 x 3
435 x 1
445 x 1
455 x 1
475 x 0....
Overhead cable tricep extensions w/mini dbld.
3 sets of 15
Side bends w/farmers walk
3 sets of 10
As easy as the 455 went the 475 should of went but didn't....Oh well...

Chains
10-10-2009, 02:11 PM
M/E squats 9/13/09
315 x 3
365 x 3
405 x 3
455 x 3
knee wraps
495 x 3
550 x 1
605 x 1
SLD's
225 x 8
315 x 5
405 x 5

Chains
10-10-2009, 02:11 PM
Upper Stuff 9/14/09
Shoulders a touch sore........
Close grip to foams board
225 x 5 x 2 w/40# chain
225 x 3 x 2 w/80
225 x 3 x 2 w/120
225 x 3 x 2 w/160
225 x 3 x 2 w/180
Blast strap w/feet elevated & mini added palms in
4 sets of 12
T-Bar Rows
4 heavy ass sets

Chains
10-10-2009, 02:11 PM
Speed pulls 9/16/09
365 x 1 x 5 w/light bands
365 x 1 x 3 add mm's
415 x 1 x 3 " "
SLD's against light bands 2"deficit
235 x 5 x 4
thats it.....ran out of time.....class....

Chains
10-10-2009, 02:12 PM
Rack work 9/17/09
Just below knee's wide grip conv. rack pulls
315 x 5
425 x 5
515 x 3
605 x 3
405 x 3 w/120# chain
405 x 3 160#
405 x 3 220#
405 x 1 320#
Chain suspended GM's w/ss bar
225 x 8 x 2
315 x 5 x 1.....worn out old whore syndrome.....done.

Chains
10-10-2009, 02:13 PM
Bench 9/18/09
r.a.w 4bd work
315 x 3
365 x 3
405 x 3
435 x 3
455 x 3
475 x 1
495 x 1
515 x .....close
Russian tricep/scapula lockouts
4 sets of 8 w/dbld mini's
Lot of pr's tonight from group....good stuff.

Chains
10-10-2009, 02:14 PM
Squats 9/20/09
315 x 3
365 x 3
405 x 3
455 x 3
Loose Ace briefs/Ace wraps
495 x 2
545 x 2
585 x 1
635 x 1
SLD's
275 x 5
365 x 5
415 x 5
Just wanted to feel briefs again...

Chains
10-10-2009, 02:14 PM
Speed Bench 9/22/09
Lightened method close grip
315 x 5 w/mini's
335 x 5
365 x 5
385 x 5
405 x 5
Speed bench
225 x 3 x 4 w/80# chain
Board drop set comp. grip
225 w/180#chain
4bd x 3
3bd x 3
2bd x 3
Wide grip cable pulldowns
3 sets of 10
Face pulls w/light band
4 sets of whatever

Chains
10-10-2009, 02:15 PM
Speed pulls 9/23/09
335 x 1 x 6 against lights
385 x 1 x 3 " "
Trap machine pulls....
280 x 5
370 x 5
460 x 5
550 x 5
ran out of time.....class.

Chains
10-10-2009, 02:16 PM
M/E Bench 9/25/09
315 x 3
365 x 3
405 x 3 3bd
425 x 3 " "
445 x 3
455 x 3
475 x 1
495 x 0
495 x 1 pr
Russian extensions-scapula lockouts
4 sets of 8 w/mm dbld
Face pulls w/light band + APT strap
4 sets of 10
Rolling Thunders to failure
Boris hit a 20lb pr from a 2bd & Booty hit a pr from a 1bd.
We worked another new dude/victim into the ring tonight.... As i thought.....never to be seen again....lol

Chains
10-10-2009, 02:17 PM
Squats 9/27/09
Reverse squats w/mini's 0 @ top 65 bottom
315 x 5
365 x 5
405 x 3
add bands
455 x 3
495 x 3
545 x 1
585 x 1
knee wraps
635 x 1
675 x 1
Zercher Harness from mid shin
225 x 6
275 x 6
315 x 6
Been sick all week....flu **** that's going around....Long week.....

Chains
10-10-2009, 02:17 PM
Speed Bench 9/28/09
Lightened method close grip
315 x 5 w/mm's
365 x 5
405 x 5
425 x 4
Tricep overhead extensions w/dbld mm
3 sets of 20/SS w/30lb. kb overhead strap extensions
T-bar rows
3 heavy ass sets
Face pulls w/light band dbld.
3 sets of 12

Chains
10-10-2009, 02:17 PM
Speed pulls 9/30/09
365 x 1 x 6 alternating stance
455 x 1
525 x 1
Leg curls w/light band
3 sets of 12

Chains
10-10-2009, 02:18 PM
M/E Bench 10/2/09
Reverse bench with mm's 60/90
315 x 5
365 x 3
405 x 3
425 x 3
455 x 3
495 x 1
515 x 1
535 x 1
A little tweak in lower back....
Russian scapula lockouts w/mini's & average bands
KB 50# behind back strap extensions
4 sets of 10
Foam roller ****.....back tightening up.
A much needed de-load for our crew next week.....
Boris celebrated his big 30 today.....We pitched in and got him a hour massage,a bag full of protien bars and a ball wash....he needs it.... lol.

Chains
10-10-2009, 02:22 PM
Pullfest V 10/4/09
A few gym's get together when scheduals meet to pull there ass's off. This time it was held at the Stratiform (SSC) in Boone.NC.
First time in comp. briefs since last Oct. Tested knee going up to 705 I think. Gave it a whirl a couple of times...lost grip but had good speed from the floor. It was a good test for the knee and see were i am.......much work to do.....
Bunch of fun, some ass bustin,good food & more ass bustin....

Chains
10-10-2009, 02:23 PM
De-load **** 10/5/09
Farmers walk holds w/11/2" handles
Worked up to 310ea. for 10sec. holds
DB flys
1 set of 70 w/30's
Some Spider crawls,Foam roller work ect...

Chains
10-10-2009, 02:23 PM
De-load **** 10/7/09
Trained @ the Rush in Knoxville
Leg Press
20 wheels x 12 x 4 sets
Leg extensions
4 sets of 12
Low cable rows ss/w rope face pulls
3 sets of 15
Trap machine
2 sets of 20
30 min. bike cario
sauna,jacuzzi and pool.
P.M.
Went to Tellico Wellness center to check out therapy pool..
Felt good but gay....

Chains
10-10-2009, 02:27 PM
De-load **** 10/8/09
Seen Vicky & Donna, SPF lifters @ a different Rush
Both are masters lifters and butt ass strong.
Vikki was crushing her openers for the Expo next weekend and Donna was.. um.. we'll.. looking hot...
Me:
Wide grip cable pulldowns
3 sets of 12
Ham curls
3 sets of 15
Standing calf raises
3 sets of 20......burn
30 min. bike
10 laps in pool...still got it....
sauna,jacuzzi.....

Chains
10-10-2009, 02:29 PM
Raw bench openers for Expo 10/9/09
225 x 5
275 x 2
315 x 2
365 x 1
405 x 1
415 x 1
425 x 1
openerish 420....
Booty/Jen worked up to a opener 155 then hit 175...
Average band overhead extensions
3 sets of 12
Wheel of death
who cares....
A little run down from living on the road for three days....great weather to ride.....

Chains
10-10-2009, 02:37 PM
A few vids from the last month or so:
http://www.youtube.com/watch?v=0CL_6aHCOaM I'm the idiot with no shirt..
http://www.youtube.com/watch?v=j8s_zaVmlEM
http://www.youtube.com/watch?v=ysi2slainic
http://www.youtube.com/watch?v=H1OZ8NnkpEU

Just a footnote...I had knee surgery on May 12th....complete ACL tear and bucket-handle tear of medial meniscus with vertical radial tears of the lateral meniscus...One of those deals....
http://www.youtube.com/watch?v=S67cW8K0uJI

Lones Green
10-10-2009, 02:43 PM
Good to see you here Mark!

Donnajo
10-10-2009, 02:49 PM
Glad you started a journal! Look forward to following it!

Chains
10-10-2009, 03:05 PM
Thank you....Glad to be part of...

lil' power
10-10-2009, 03:30 PM
well lookie lookie who showed up.....Great to see you the other day.

Did ya talk Jennifer into coming down to the Knox Expo?

Chains
10-10-2009, 03:34 PM
Yep....We will do bench only. Watching sucks....lol.

Sean S
10-10-2009, 05:08 PM
Good to see you over here Mark. Just out of curiosity, did you hurt your knee on the SQ itself or when you took that step forward? Anyway, looks like the knee is recovering pretty well. What kind of repair did they do?

Chains
10-12-2009, 06:52 AM
Thanks....
I blew a tire when i took the step. I left the ACL alone and had ortho on meniscus. If the meniscus was repairable i would of had the ACL repaired...Passion has seen me thru a few injuries....

Chains
10-12-2009, 06:56 AM
Squats....raw 10/11/09
Paused explosion squats
275 x 5
315 x 5
365 x 5
405 x 5
455 x 5
505 x 5
Speed pulls 2" deficit
365 x 1 x 8 against dbld lights
Strong band crunch
3 sets of 15

Chains
10-13-2009, 12:03 PM
Upper stuff/de-load 10/12/09
Light bench
225 x 12 x 4
Overhead tricep extensions against dbld mm's
4 sets of 12
Face pulls w/APT strap against dbld light band
4 sets of 12
Grip work w/trap bar/smooth 11/2 handles
worked up to 660

Sean S
10-13-2009, 12:25 PM
If you can keep the knee stable without an intact ACL, I probably wouldn't get the surgery either. One of the football players who trains with us occassionally tore his ACL earlier this year and he said his leg really atrophied and he's still not got the strength back to normal and his surgery was 6 months ago. The meniscus may give you more long-term problems anyway. Of course all of us will have some sort of joint issue if we lift heavy for long enough.

Chains
10-15-2009, 11:03 AM
Speed squats 10/14/09
Below parallel box squats w/ss bar
335 x 2 x 8 w/average band dbld
GHR's
3 sets of 12
Sumo tire flips
3 sets of 8
Out of time...class.

Chains
10-19-2009, 07:06 PM
Meet prep....10/16/09
Had to drop 8lbs to make weight.....
Last hard meal Thurs. @ 11:00am....
5:00pm...2 tbl. spoons of olive oil & 2 tbl spoons of peanut butter on wheat cracker for dinner...cut out out liquids.
Took Diurix @ 6:00pm.
Sweat 15 sauna,15 jacuzzi for a few cycles......steam room down for repairs...
Drove to Knoxville Fri. a.m for weight in....241...Lets Roll....

Chains
10-19-2009, 07:07 PM
Meet....
Not feeling to well when i awoke....runs real bad...ect..
I smoked 420..
440 missed at top
450 went up but the same result..
Just one of those deals..
I was feeling strong about my raw bench...the weight flew off my chest....I have been locking out close to 500 from 3 bd. and thats were i stalled...**** happens. I bought the Forzna we were benching on from Jesse...
My girl hit a 35lb. pr on the bench ..hitting 190 in the 148's.
We had a ton of fun and of course i got my balls humbled...good i need that to grow on....

Chains
10-19-2009, 07:08 PM
Speed Bench 10/19/09
255 x 3 x 8 w/average bands choked
add mm's
255 x 3 x 2 w/stong bands
add mm's
225 x 3 x 2
225 x 3 x 1 add short chain 40#
255 x 2 x 1
275 x 1 x 1
Seated military in cage....nose level.
185 x 3
225 x 3
245 x 3
Tricep extension....overhead w/dbld mm's
3 sets of 12
Face pulls w/light band
3 sets of 10
Grip work in trapper...11/2 smooth handles
Worked up to 750

Donnajo
10-19-2009, 07:32 PM
Was good to see you and Jen this weekend. Tell her to start a log on here. We need more ladies on this board.:indian:

Chains
10-22-2009, 07:22 AM
Speed Squats 10/21/09
Below parallel foam box squats w/ss bar
335 x 3 x 3 w/choked average band
335 x 3 x 3 add mm
335 x 3 x 3 strong bands
335 x 3 x 2 add strong bands
385 x 2 x 2 " " "
Speed pulls
435 x 1 x 6 against dbld mm's
Chain setups
3 sets of 10

Coke
10-22-2009, 09:57 AM
Super speed work bro.

Donnajo
10-24-2009, 06:48 PM
That is some heavy speed work...damn.