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Big o Boy
10-14-2009, 10:35 PM
Yo, this is going to be my new journal. Hopefully I can keep it up for awhile and keep motivated to bust out some new PRs and place at a collegiate meet.

Current PRs are in the sig, and oddly enough, the weight is still correct. There's been a lot of fluctuation since I last updated that, so hopefully there's more lean mass.

Just recently getting my strength back to where it was at. Squat still needs some work, but I hit 365 for an nice 5 in the power pants and a belt. Ordering a new Super Centurion soon. Bench is a little lower feeling, 315 felt heavy last week.

Deadlift PR should change soon. I pulled 490 belt only sumo last week, and my sumo is horrible without a suit.

We have some real strong people on the Powerlifting team this year. We should take a few trophies home this year. Next meet is the Longhorn Open, I believe the first week in Nov.

Let's get it stahted.

Lones Green
10-15-2009, 03:19 AM
Great to see you back buddy, and sorry to hear about your relationship. Reminds me of a few certain Dr. Dre lyrics :clown:

Chris Rodgers
10-15-2009, 07:17 AM
:windup:

Big o Boy
10-20-2009, 09:07 PM
hey fellas. Nice to see you two back in here again. Super busy with school this week, but I have a moment, so I'll put in the highlights of my last two workouts.

Sunday:
ME Squats:

Weight: 186

IPF Metal Squatter straps down (heavier sets with belt over suit)
bb Squat:
135xWUs
225xWUs
315xWUs
365x2
405x1
445x1
475x1 (+20 lb. PR with this set-up)


Monday:
Bench Assist:

bb flat with pause:
WUs
WUs
WUs
225x5
245x5
255x5
225x5
225x5
wow, this really humbled me with the pauses... hardly any rest between sets.

bb decline with pause:
225x5
255x5
255x5
255x5
275x3+1

dips:
+70x12
+70x10
+70x8
tri's fried

CS ISO Rows, grip work, calve presses (OH YEAH), and other junk.

Gonna try to get in some band squatting tomorrow for speed.

Clifford Gillmore
10-20-2009, 10:09 PM
Welcome back BoB! Nice to see a PR already :)

Chris Rodgers
10-21-2009, 10:55 AM
Nice squatting and benching homie! Good to see you back in here.

Coke
10-21-2009, 12:37 PM
Impressed with how you've stepped to the plate over time...good luck as you compete man.

Stumprrp
10-21-2009, 01:09 PM
hey man, hows the Rustang running? haha, nice squats

Big o Boy
10-21-2009, 09:55 PM
Risk: Thanks man! I've been at it pretty hard the past few months again, so it's about time for PRs to start surfacing. ;)

CR: Thanks bud!

Coke: Appreciate the continued support, Coke.

Stump: haha, it's good. Need to get the front end fixed (hit a deer). Still takin' care of her. She'll be procharged next fall. muhahaha! Still got the slowmaro?
---------------------------------------------------------------

DE Lower:

bb squats inzer power pants
135xWUs
225xWUs
add choked light bands
135xWUs
185xWUs
205xWUs
225x2
225x2
225x2
255x2
255x2
255x2
255x2
315x2
345x2
removed bands
225x2
315x13 (PR in the power panties) probably had a few more, but was good and out of breath. hah

45 degree hypers x 4 sets with added weight
glute machine (oh yes)
crazy pull-ups
crazy abs
and some other CRAZY CRAZY stuff (well, maybe not that crazy...)

cphafner
10-21-2009, 10:07 PM
Welcome back dude

Clifford Gillmore
10-22-2009, 07:48 AM
Nice work today, reminds me I forgot to work up! LOL, nevermind. You and your crazy ass, err, glute machine.

Coke
10-22-2009, 09:03 AM
Killer day with squats!

Stumprrp
10-22-2009, 10:27 AM
yeah you need that procharger with 4.6 liters bro... lol, i have it but im selling it i got into an accident with my daily driver so i need a car good in all weather, sucks too, 11.90 @ 115 in the quarter man.

lifting looks great

Sidior
10-22-2009, 12:58 PM
Welcome back dude! Glad to see training is still on track and you are doing well.

Big o Boy
11-04-2009, 11:07 PM
cp: Thanks dude, good to see you back in here.

Risk: haha, can't forget that work up, bro. And yes, the glute machine FTW. Actually it sucked... I had it maxed out and was doing sets of 10 like while eating cupcakes. Not really, but it was that awesome.

Coke: Thankya.

Stump: Damn... that sucks! 11.9 is quick. That's around where I'm hoping to run with the procharger on the 275mm Mickey's. Haven't done anything else to it since she ran 13.02 almost 2 years ago, but I'm pretty sure she run's 9s now. I gots mad powershiftin' skillzz. Hah!

Sid: Thanks man! Awesome avatar pic. The tat is awesome. Oh and btw, you kinda look small, but I'm sure it's the angle or something... LOL
-----------------------------------------------------------------

Did a bunch of stuff (workouts) that I haven't logged. Here are the past two workouts, for dialing in before the meet next Saturday (Nov. 14th).

BW: 185.5

Squat Finder:
bar WUs xbagillion

add Metal IPF Squatter straps down

135x15
225x10
315x3
365x2 (add belt over suit)
405x2

knee wraps + straps up
475x1
500x1 (slow, misgroved a bit)

add tightest knee wrap everrr
500x1 (fast and solid)
The last three sets were done all by USAPLs command system. I believe I'll open around 470 just to be sure I don't bomb out this year. ;)
---------------------------------------------------

Bench Finder:
WUs
add big ass coat-size 48 Single-Ply Titan F6
315x1 (touched, yeah like raw lol)

add belt over shirt, jacked it down a bit
345x1 (slow, ****ty but went up)
320x1 (eh, okay)
I hit 349 in it last year at the meet, but I was also a good 10 lbs. heavier. I'll probably open around 315. These were all on START, (pause) PRESS, and RACK commands.


So here are the plans for the meet...
Squat:
470
500
530

Bench:
315
340
355

Deadlift:
490
520
540-550
Who knows really. First time I pull in my suit in the past year is probably gonna be at this meet. Sucks, but I'm about to lose a callous and I'd rather do it on the platform.

Big o Boy
11-09-2009, 12:35 PM
did some light work yesterday just to get the blood flowin'.
----------------------------------------

leg press:
1pps x20
2pps x10
2pps x10
3pps x10
3pps x12
3pps x12
all light and easy

HS shrugs x 3 sets (2pps)

db bench flat:
35x15
60x10
75x10
75x10
75x10

various grip pull-ups:
BWx15 (wide)
BWx10 (neutral)
BWx6 (behind the neck with pauses at top and bottom)

one arm cable tricep push-downs x 2 sets
db laterals (various) x 2 sets
deadlift style HS shrug machine x 2 sets (light)

that's it.


Cutting sodium and upper water intake tomorrow.

Big o Boy
11-17-2009, 09:47 AM
Well meet went horrible. Dropped WAY too much weight. Ended up dropping 10 lbs. instead of 4. So I weighed at 175. Water flushes do wonders for me I guess. Needless to say, I bombed my squat again. I had been getting really bad back pains before the meet and I think that had something to do with it, too.

Anyway, I'm mad as hell about it. I'm gaining weight and starting a new routine after thanksgiving. Yesterday I went in and did some upper body. Check out my weight now... All this weight flux is probably not the best thing for me, but ahhhh.
------------------------------------------------------------

Heavy Upper:

Weight: 188.2

bb bench: ring fingers on rings
barxWUs
135xWUs
185x5
225x5
260x5
260x5
260x5
260x5

225x5 (paused, very very close grip)

4 sets incline HS presses.
light one-arm HS CSRs.
db laterals (different angles).
straight bar pressdowns.
some ab machine.
cable rows.

Big o Boy
11-20-2009, 05:40 PM
Lower:

RAWW DAWG ATF squats:
WU's
Wu's
WU's
225x8
255x8
255x8
285x5

front squats: ass to grass
135x10
185x6
186x6
186x6

rack pulls: raw, conv.
WUs
WUs
315x5
405x5

other stuff, then done.

Weight: 188.0

Sidior
11-20-2009, 08:27 PM
That is some crazy weight flux. Sorry to hear about the meet, but you learned something at least. Keep the weight moving up and once you are 200+ I'm sure you will be comfortable squatting again ;)

cphafner
11-21-2009, 02:11 PM
learning from your mistakes is an important lesson in life. Keep at it!

Big o Boy
11-23-2009, 06:08 PM
True that Sid. That's the goal. ;)

Yes indeedily doodily, CP.
-----------------------------------------------------------------------------

Upper:

BW pull-ups for WU x15

bb bench:
WUs
WUs
185x10
225x5
265x5 (was going to stay here for 3 more sets, but decided against it)
275x5
295x4

225x7 (close-grip pauses)

4 sets of varied grip pull-ups
4 sets tricep pressdowns
3 sets db laterals
2 sets bb curls

weight: 189.7 :)

Big o Boy
11-30-2009, 11:45 AM
Did a workout with my brother on Thanksgiving break. Then did this yesterday.

Lower:

bb squats: raw, ATF
WUs
WUs
WUs
275x5
295x5
315x5

bb front squats:
225x5
205x5
205x5
205x10 (breather set, almost threw up)

then some other misc. things. Nothing significant. Felt a little sick from the squatting and bad dieting so I cut it a little short.

Upper body today.

Big o Boy
12-02-2009, 04:19 PM
Upper body: session 2 days ago

bb bench:
WUs
WUs
WUs
225x5
255x5
275x6
295x3

CG pauses (index in smooth)
225x6

felt a little weaker here than last time. Need to get my diet right. Waiting on 34 lbs. of supplements to get to the door. ;) I will be 200 soon.

Assistance:
incline bb
OH tricep extensions
BO bb rows (UH and OH)
upright rows
bb curls
db lat raises (front raises)
weighted abs
bw abs

Coke
12-02-2009, 08:19 PM
Solid training man.

Big o Boy
12-05-2009, 02:18 PM
Thanks Coke.

Big o Boy
12-05-2009, 02:21 PM
Got my diet on track... it's go time.

bench assist:

bb decline:
wu
wu
wu
225x5
275x8
295x5
275x5

bb military:
135x10
155x6
135x6

bb upright rows

flat db bench:
75x15 elbows in
100x8

tricep pressdowns...

+ a whole bunch of other stuff... I was kinda all over the place with this workout, but I got a lot of work in, and it felt good.

Big o Boy
12-06-2009, 01:25 PM
back and bi's: haha, I know

Weight in shorts/shirt/shoes: 193.8 :)

pullups:
BWx12 WG
+25x10 neutral grip
+25x8 WG

HS ISO pulldowns:
2pps x12
3pps x10
3pps+50 x8
3pps x10

bb upright rows

bb curls:
105x6
105x6
85x10
85x10

cable curls
low cable rows
calves... other stuff I can't remember.

It was a good workout, though. ME raw squat coming tomorrow.

Big o Boy
12-07-2009, 04:55 PM
ME Squats:

bb squats:
WU
100x8
150x6
205x4
250x2
300x4 add belt
300x4
340x4
340x5
delicious...

leg press:
3pps x8
4ppx x6
5pps x6
5p+25ps x3
knees to face style... lol

+other assistance stuff. Great workout today. Everything's going as planned.

Weight: 195.4 (in what I was wearing)

Coke
12-07-2009, 05:16 PM
Great leg day bro.

Big o Boy
12-08-2009, 09:50 PM
Thanks Coke.
-----------------------------------------------------------------

ME Upper:

Close-grip bb Bench: index rubbin smooth... haha
barxWUs
95x15
135x10
185x10
225x5
250x4
275x4
300x3 (whoa... you kiddin me?)
225x12
Getting much much stronger, and I'm lovin it!

Kaz Presses:
135x15
185x6
186x6
185x10
185x10
185x12
Just kept coming back to them and getting more motivation.

HS incline press:
2pps x10
3pps x10
3pps x6

db roll-back extensions:
30x10
30x10
35x8

db side laterals:
30x10
35x10
40x10

OH bb tricep extensions:
85x25

curved bar cable extensions
rope extensions


if my triceps don't hurt for the next few days, I'll be a little upset. Deadlift thursday.

Coke
12-10-2009, 09:25 AM
Getting much much stronger, and I'm lovin it!


No joke man, super close grips.

Big o Boy
12-11-2009, 08:03 PM
preciatecha Coke.
--------------------------------------------------------------

Back/bi/rear delts:

conv. bb deadlifts: first time doing these in a long time!
115x5
160x3
270x3
380x2
446x3
490x1! (+15 lb. PR) for belt only conv.
512x0 close to past sticking point, but failed a foot off the ground
380x5
Good stuff.

+bunch of other stuff

Big o Boy
12-11-2009, 08:07 PM
shoulders/tri's/upper back:

bb militaries: to chin and back up
bbxWUs
95x10
135x8
185x6
205x1
225x.999 CLOSE! I will have this soon
185x5
135x15

power shrugs: DO + 1 rack pull from below knees. lol
135x10
225x10
315x10

add straps
405x15
455x15 sumo
455x15 conv.

db arnold presses:
60x12
70x10
70x10

+bunch of other stuff

Big o Boy
12-11-2009, 08:11 PM
oh ya... btw I ordered a new size 40 Super Centurion (reg. stance) from Titan. Taking it to the next level all around.

Sidior
12-11-2009, 08:47 PM
Nice consistent training in here again, I like it!

Big o Boy
12-15-2009, 07:21 PM
Sid: I know, and I just got internet at my new place! woohoo!! Gonna be really easy to update in here consistantly again.

----------------------------------------------------------------------------

ME Lower: Week 3 of 9 (squat program to next meet) raw dawg
bar
95x10
155x6
205x4
255x2
300x3 add belt
350x4
365x2Well, 350 was supposed to be my top set for 2-3, but I was feelin strong and stepped up my game a little. ;) Those last two may be PRs for raw dawgin.

bb front squats, ATF:
135x8
185x6
225x6
255x4 yummy

elevated SLDLs: standing on 3" plate. all DOH, thumbless grip
247x10
247x8 like RDLs with straight legs

add 3" plate (so I'm standing on 6" of plates... lol)
247x8
last set nearly killed me

weight: 195ish (196.X with clothes)

cphafner
12-15-2009, 08:58 PM
heavy deads. I like it.

Coke
12-16-2009, 06:42 AM
I was feelin strong and stepped up my game a little.

No doubt man, truly stepping to it and then some!!

Big o Boy
12-16-2009, 07:50 PM
CP: well hopefully, they're much heavier soon. haha

Coke: Thanks bud. Really stepping up my game like never before. Got the diet, training, and mindset all intact.
------------------------------------------------------------------

ME upper:

Weight: 195ish

bb bench: pinkies on rings
barxWUs
95x10
135x10
185x8
225x5
255x5
275x5
305x4 (was hoping for 5, but chest/shoulders felt stressed a bit today)

CG (index in smooth)
225x12
Reverse grip
225x8

lying band extensions (like a Tate press:
2dbled mini's x15, x15, +10lbsx15, x20

super set with
seated bb curls: to thighs (rested) and up
60x10
90x10
110x6

more tricep pressdowns, facepulls, BW dips, pull-ups (WG and neutral), and abs.

Good work

Coke
12-16-2009, 10:39 PM
Changing up the efforts very well, keep the body guessing...nice session.

Big o Boy
12-18-2009, 07:37 PM
Upper back assistance:

HS ISO pulldowns:
1pps x10
2pps x10
2pps x10
3pps x8
2p+35ps x10
2p+25ps x10

db rows:
85x10/10
125x15/15 w/ straps
125x15/15 w/ straps

bb shrugs: DOH
135x10
225x10
315x10
405x15 add straps
455x15
505x10

one-arm db upright rows:
40x10/10
40x10/10
55x10/10

plate front raises:
35x10
45x15
45x10/10 (one arm)
45x30 (burn!) (thanks Sid)

Abs, and out.

Weight (in clothes): 198.2!!!! AHHH! lol

cphafner
12-19-2009, 06:50 AM
come on dude, get that 200 on the scale!

Big o Boy
12-19-2009, 04:22 PM
it's so close I can taste it!!!! lol

Big o Boy
12-20-2009, 05:53 PM
Went in for some tricep/bench assistance, and my left shoulder/chest must have some sort of slight tear/strain in it. I have a lot of pain bringing the bar down o the chest in area. I'm going to stay away from the wider grip benching for awhile. I may switch to CG rack presses to alleviate it further.
---------------------------------------------------------------------------

CG bb bench: index inside smooth
barxmillion
135x15
185x10
225x5
255x10 w/ pause on first rep
225x12 w/ pause on first rep
strength is there, it's just painful.

db OH press:
45x15 standing
70x8 Arnold style, seated
70x8 regular, seated

TONs of tricep exercises

Weight in clothes: 198.0 I'll get there, I'll get there.


Squats tomorrow! First time in the centurion straps down, coming up!!!

cphafner
12-20-2009, 07:40 PM
strong close grips. Keep eating!

Big o Boy
12-21-2009, 11:03 PM
Thanks CP... I am! I am! Guessing I won't be over 200 until after christmas, but I'll be there soon enough.
----------------------------------------------------------

ME Lower: (week 4 of 10, custom squat routine) didn't really do this though... see notes below squattin'!

bb squats: Raw dawgin' to start
barxWUs
95x10
155x8
205x7
255x4

add Super Centurion (Size 40) tight as helll (STRAPS DOWN)
315x4
365x2 add belt
385x3
405x5 easy
425x3 starting hitting USAPL depth here, finally
I felt like I could have repped out 425 3-4 more times, but didn't want to push it. According to my routine I was supposed to hit 375x2-2 sets. I couldn't hit depth, so I just keep adding more weight.

Didn't have much more time, so I just hit leg extensions, leg curls, seated calf presses, hip adductors all giant setted.


The suit is sick... I'm stoked about it. Everything felt so easy out of the hole. I even paused on a few of the 425 reps on the bottom trying to get deeper. Can't wait to try it out straps up with knee wraps.

Big o Boy
12-21-2009, 11:04 PM
Thanks CP... I am! I am! Guessing I won't be over 200 until after christmas, but I'll be there soon enough.
----------------------------------------------------------

ME Lower: (week 4 of 10, custom squat routine) didn't really do this though... see notes below squattin'!

bb squats: Raw dawgin' to start
barxWUs
95x10
155x8
205x7
255x4

add Super Centurion (Size 40) tight as helll (STRAPS DOWN)
315x4
365x2 add belt
385x3
405x5 easy
425x3 starting hitting USAPL depth here, finally
I felt like I could have repped out 425 3-4 more times, but didn't want to push it. According to my routine I was supposed to hit 375x2-2 sets. I couldn't hit depth, so I just keep adding more weight.

Didn't have much more time, so I just hit leg extensions, leg curls, seated calf presses, hip adductors all giant setted.


The suit is sick... I'm stoked about it. Everything felt so easy out of the hole. I even paused on a few of the 425 reps on the bottom trying to get deeper. Can't wait to try it out straps up with knee wraps.

Big o Boy
12-23-2009, 02:57 PM
Lower/back assistance (ME effort):

conventional rack pulls 3-4" below knees:
135xWUs
225x5
315x5
365x3

add belt and a little chalk :)
405x1
455x1
495x1 (+20 lb. PR at this height)
525x1 (+50 lb. PR at this height) wth, let's keep goin. lol
545x1 (+70 lb. PR at this height) :shoot:
insane, insane, insane... this diet has got me jacked. CNS was shaking just bit with the last pull, but just kept the throttle down and she came up strong. :) I usually pull less here than from the floor. I'm excited. I may go ahead and pull conv. at the meet.

HS ISO rows: weight not counting machine
365x10
365x10
365x8
365x10

bb curls:
95x6
115x8
115x5

cable pullovers x 1 set

cable rows:
#10x10
#12x10
#14x10 strict
#16x10 tough (cheated some)

hanging db curls:
40x8/8
50x6/6
60x6/6
70x6/6

rear db laterals x 1 set (30s)

out.

Coke
12-24-2009, 09:35 AM
The rack pulls are awesome, way to raise up.

Big o Boy
12-28-2009, 05:30 PM
ME Lower: (week 5 of 10 squat routine)
barx WUS
95x10
155x8
205x6
255x3
305x2

add super centurion straps down and belt
305x3
365x3
405x3
435x3 (PR, see below)
405x5
the first rep felt good with 435, but the second I didnt' push back hard enough and my knees came forward as I almost lost it. Needless to say, that rep was rough, but I manned up, pushed back hard and came up solidly with the 3rd rep. Was supposed to stick with 400x3x2, but i wanted more weight.

deficit deadlifts: 6-7 inches off ground (toes nearly touch bar)
160x8 straight leg
250x8 straight leg
336x3 regular
425x2 delicious
270x10 straight leg... mmm mmm. ;)

leg extensions supersetted with leg curls.

All I had time for... Lot of stretching

AND! the scale flickered 200 at me!!! it was a digital scale, and keeped zeroing at at 199.8, but I weighed myself 4 times hoping it would stay at 200... lol. This may sound wierd, but it was such a different feeling seein the big 2 hundy on the readout! LOL

Big o Boy
12-29-2009, 07:26 PM
Workouts are flowin!
----------------------------------------------------------

ME upper: Pec still bothering me, so opted for heavy declines, with a closer grip

bb decline: pinky on rings
bar x WUs
95x WUs
135x10
185x10
225x8
275x3
295x2
315x6! almost 7... sooo close
345x1 solid. Probably had another rep hadn't I taken it to the limit the set before

db Tate presses:
40x10
40x10
40x10

seated db OH tricep extensions:
40x10
60x10
70x10
80x10
90x10
100x8

2 mini-band tricep press downs

decline banded JM presses: yeah, gettin creative
2 minis under neath the bench x 10 x 2
+bar x 10

EZ-bar curls:
97x10
117x5

db half curls, for da gurls.


Couldn't check the scale today, but I'm heavy... guessing at 2 hundy. ;)

Big o Boy
01-04-2010, 07:27 PM
ME Lower:

bb squats:
WUs
WUs
100x10
155x8
205x4
255x3

add super centurion straps down
315x3
355x2
390x2
435x2
385x6 or 7? I wasn't really counting, just concentrating on form and speed into the hole

t-bar rows: weight w/o apparatus
45x12
90x10
135x10
180x10
180+90 on sides x8
180x10 english on last 5... lol

heavy leg extensions
ss/
light leg curls
light shrugs
leg adductors
---------------------------------------------------

diet has been a little off the past week. Wrecked my mustang on new years day when i hit some ice, so I've been stuck at home til today when I picked up my rental.

Big o Boy
01-06-2010, 12:03 AM
ME Upper:

close-grip bench: index in smooth
bar x million
add doubled minibands:
45x10
95x8
135x6
185x3
225x2
245x1
255x1
265x1 bit of a grinder at the top, but not too bad. (I figure anything around 355 at the top with that close of grip isn't too bad.. haha)

db rollbacks:
40x8 +8 Tate presses
40x8
35x10
30x12

straight bar curls to thighs and up (seated):
75x6
95x10
115x10 (last couple were grinders through hell)

db lateral raises:
35x8
40x8
45x10 + x10 to the front (tough set)

bunch of pullovers and rope pressdowns probably like 6 sets of each.

Done.

Coke
01-06-2010, 12:27 AM
Sessions are ace guy, at an all new level these days.

Big o Boy
01-08-2010, 02:13 PM
Thanks Coke! It's really been stepping up
---------------------------------------------------------------

Conventional Deadlifts: belt only
160xWUs
270x5
380x2
490x1 (ties PR)
534x1!! (+44 lb. PR) (ties suited sumo-stance pull)
How's that for a PR? lol... strength is going through the roof. I don't whether I'm going to pull sumo or not at the meet. I suppose I'll test both out in the suit next week or the week after.

leg curls
high rep leg presses
calves
abs


Only thing down lately is my weight. I had some crazy stuff going on through new years so I dropped a couple of pounds. Will be back up soon.

Geometheus
01-08-2010, 03:04 PM
Conventional Deadlifts: belt only
534x1!! (+44 lb. PR) (ties suited sumo-stance pull)
How's that for a PR? lol... strength is going through the roof.

Those are some nice deadlifts, and great improvements just from the time when you started this journal, keep it up!!!

Big o Boy
01-09-2010, 03:16 AM
Geometheus: Thanks for dropping by man. Strength all around is going pretty well. If my pec/shoulder problem wasn't around I could probably beat my current best bench raw.
--------------------------------------------------------------------------------------

Shoulders/tris:

bb curls WU (just 45 lb. bar) 20 reps

HS seated press: seat as high as it would go
1pps x12
2pps x8
2p+25ps x6
3pps x8
3p+25ps x6
3pps x10
2p+25ps x8

db ahnolds:
50x6
60x6
70x8
80x6
All were paused at the bottom to let them sink to just below my shoulders. Lots of volume today on the OH pressing.

db tate presses:
40s x15
50s x12
40s x12
concentrated on lowering them very slowly to the chest and pushing my elbows out as horizontal as possible.

db side raises SS w/ front raises:
30x10/10
30x10/10
30x15/15
rear raises x10
just a good pump to make sure they were toasty

short ROM straight bar pressdowns:
progressively heavier weight, 4 sets. (really like these)
SS w/ 4 sets facepulls

Weight: 198

Coke
01-10-2010, 03:49 AM
Super new deads PR, those arnolds and all are ace too.

Big o Boy
01-11-2010, 11:07 PM
Thanks Coke.
---------------------------------------------------

Well, had a sweet-bitter workout today. And it chronologically went just like that.

ME Lower:

bb squats: raw to start
45x10
135x10
205x6
255x4
305x2

add Super Centurion straps downs
305x3 (to help seat the suit)
365x2 w/ belt from her out
405x2
435x2
455x1 w/ self knee wrap (very soft wrap)
475x2 had buddy wrap my knees pretty tight
straps up, good knee wrap
500x2!!!
Most awesome.

then some db lunges, working up to 85s for 6/6.

Then BOOM, did some leg extensions and strained one of my quadriceps. (the teardrop) Heard an audible pop and instantly went to the ground. :( Got some ibuprofen and have been following the RICE routine since then. (even picked up two bags of ice and did a 15 minute ice bath)

This needs to heal pronto. My meet is Feb. 6th. :(

Coke
01-12-2010, 01:52 AM
Impressed with the squats and lunges, ain't messing around dude, lol.

Big o Boy
01-12-2010, 11:42 AM
Yeah, at the bottom I put tore my left quad. Not great afterall. :(

Lones Green
01-12-2010, 12:01 PM
Ouch! Torn quad sounds painful. Take care of that dude

Big o Boy
01-13-2010, 05:19 PM
Pretty sure it's a mild strain because I have movement from the knee joint, and I haven't discovered any bruising yet. I'm sticking to RICE methods, and anytime I walk somewhere I'm wearing an ACE bandage. Still sharp pain from where it popped any time I use extension force (involving the quadricep), so I'm taking at easy as possible.
-----------------------------------------------------------------------------------------

bench assistance:

HS Iso-lateral bench: going to count machine as 45 lbs. to make it easy
machine x bunch
135x10
225x8
315x6
365x4
315x4, x4
225x10 slow, paused reps

straight bar, seated OH press: behind the neck unless stated otherwise
115x15
115x12
115x10 reverse grip to the front

1/2 pressdowns w/ straight bar x3 sets
pullovers x3 sets

that it. I'll be back in there tomorrow to do some rowing work.

Weight: 200.2 no shoes. Just shirt and shorts. :ninja:

Geometheus
01-14-2010, 02:09 PM
Pretty sure it's a mild strain
Glad to hear that it is not torn. Stay strong!

Big o Boy
01-14-2010, 07:16 PM
Appreciate it, G! It definitely could be much worse! Just came at a bad time, that's all.
---------------------------------------------------------------------------------------

Upper back:

HS ISO CSRs: lol... all abbreviations.
1pps x10
2pps x10
3pps x8
4pps x8
4p+25ps x7/7
4pps x8
Was getting some looks with these... lol.

pulldowns:
6 sets, working up to stack +5 lbs. x4

cable rows
rear db raises
front db raises
seated HS shrugs

Weight: 201.1

Big o Boy
02-01-2010, 05:20 PM
Well, I'm back at it after being de-motivated (for 3 weeks) due to the quad strain right before the meet.
-------------------------------------------------------------------

Did a back session saturday, but this is what I did today.

bb bench: middle finger on rings
barxWUs
135x10
185x8
225x6
255x4
275x2
295x1
315x2+1

steep incline CG Smith press: from Dave Tate video
135x8
205x6
225x5
225x5
225x5
225x5
noooiice

db flat press:
75x8
85x8
95x10

cable flyes x3 sets 12-15

dips: leaning back to focus on tri's
+25x12
+25x15
+45x12-15

tate presses:
35x10
35x10
35x10ish
slow and controled

rope pressdowns x3 sets, last was a burnout 20-25 reps

single-arm cable pressdowns x 3 sets ea arm. light and controled

Done.

Coke
02-02-2010, 04:01 AM
Way to be resuming things Shaun, can't let a little quad strain shut things down in here, lol.

Big o Boy
02-02-2010, 10:12 PM
Nope! Definitely not, Coke. haha.
-------------------------------------------------------------------------------

Back/bi's:

conv. bb deadlift: belt only
worked up to
490x1
then,
standing on 2.5" plate
490x1
rough pull, but it's been awhile since I've done anything with my lower body/back this heavy, so I was happy.

HS CS Iso-rows:
1pps x10
2pps x8
2p+100 ps x8 + 2/2 (alternated arms)
1p+100 ps x10 +4/4

pulldowns x5 sets, varied grips
cable pullovers x6 sets (straight bar, towel v-grip)
towel facepulls x2 sets
straight bar cable preacher curls x3 sets
db alt. curls rotating outwards x 2 sets
db hammers x1 set
abs x8 sets (different exercises)

DONE.

Big o Boy
02-06-2010, 10:24 AM
first time throwing in some squats in 4 weeks after quad strain.

bb squats: ATF
barxWUs
135xWUs
185x8
185x8
185x10
felt decent, but I can still feel it

rack pull into power shrugs: below knees
WUs
WUs
315x12
add straps
405x12
455x10
455x12

seated db OH press: ROM-elbow parallel with shoulder joint and up
65x10
85x6
95x4

db lateral raises:
30x10
30x10
30x12

db underhand x-body front raises:
25x10/10
25x10/10
30x10/10

rear cable raises:
#4x20/20
#3x20/20
#3x20/20

Machine raises x2 sets

may have done other stuff, but I can't remember. lol

Coke
02-06-2010, 02:21 PM
Good deal man, glad to see you back with the squats.

Big o Boy
02-09-2010, 07:24 PM
yeah, they didn't feel awesome, so I'm just easing back into it. 225 for reps next.
----------------------------------------------------

Did bi's, calves, and other accessory work sat, benched yesterday (worked up to 305x2 close-grip), and hit back today.

conv. deadlift: belt only
worked up to 470x2 (felt strong, may have had another)

and 470x1 standing on a 2.5" olympic plate.

sumo bb rows: add straps
380x4 (bad form, but I was moving it)... lol
270x12
270x10

HS high Iso rows:
3pps x8 (both arms at the same time)
3pps x8/8

3 sets wide-grip pulldowns
5 sets pullovers
-------------------------------------------------------------

BW: 197


Been thinking of going to the darkside with my supplements, but I still have much to research. Btw, that would obviously mean not competing in USAPL anymore, as it is a tested federation and I'm highly against that.

Sidior
02-09-2010, 07:27 PM
Benching looks solid in here! I always find my bench takes off when im not squatting as heavy. How far from 100% is the quad now?

Big o Boy
02-09-2010, 07:32 PM
Thanks Sid. All pressing movements are feeling good, as of late. I've hit some PRs with OH presses too, but somehow I've forgotten to post all the details.

The quad is close. Squatting last week didn't feel terrible, but I could still feel a tightness there. Deadlifting this week felt completely normal (albeit weak from the legs), as opposed to last weeks effort where I felt like I needed to ice the quad afterwards. Should be going for a squat PR 4-5 weeks from now. :)

Big o Boy
02-12-2010, 07:48 PM
Yesterday:

bb back Squats: ATF, pause/rest on bottom of rack (well below parallel, crazy low)
BBxWUs (front squats)
BBxWUs
135x8
135x8
185x8
225x8
255x4
275x3
leg is feeling good! :thumbup:

leg press:
5 sets 12 reps

some db lunges
adductor sets
abductor sets
---------------------------------------------------------------------

TODAY
[b]Shoulders/traps:

bb push press:
BBxWUs
95x10
135x10
185x8
225x3!
Was happy with these, I didn't use much leg drive

bb power shrugs: DOH
225x10
315x10
add straps
405x10
495x10
585x15
675x4-5 (stopped here, because I didn't want to lose anymore tightness)

seated db press: elbows parallel with shoulder joints
70x10
85x6
100x4+1 (+10 lbs)

lateral raises, front raises x8 sets
rear raises x3 sets 20/20
facepulls

DONE.

Sidior
02-12-2010, 07:58 PM
Those are some nasty shrugs brother.

Big o Boy
02-12-2010, 08:02 PM
Thanks, Sid. They make my traps feel teh hYYUuuge for the next couple of days. 585 was feeling good and I was getting a good ROM out of it, but 675 was more or less to look cool. ;)

Big o Boy
02-14-2010, 06:21 PM
Did an bi's/calves/ab day on Saturday... Gunz aH gittin HYYUUGE.

Chest/tri's tomorrah. STUDY, time now.

Big o Boy
02-15-2010, 06:38 PM
chest/tri's:

bb incline:
BARxWUs
95xWUs
135x10
185x5
225x3
245x8 (+5 rep PR?)
275x4 (+20lb. PR AND +2 reps)
crazy PRs here... hadn't done this in awhile.

CG bb bench: index in smooth
135x10
225x10
225x8

db flat bench: emphasis on chest
90x10
90x10
90x8

floor db flyes: rest on floor, slow eccentric. Weight per db.
30x10
30x10
30x10

v-bar pressdowns:
#8x12
#10x10
#8x15

one-arm pressdowns x 3 sets 15
rotator cuff exercises
standing tate press

Weight: 196ish

Big o Boy
02-17-2010, 05:53 PM
back:

rack pulls: 2-3" below bottom of knee
WUs
WUs
WUs
405x3
455x2
495x2: (+1 rep)
545x0 It thought about coming up, but was like, "ehh, maybe next time" (this would have tied my PR before the quad strain)
405x7

HS Iso Rows: machine counted as 15 lbs.
205x12
255x10
405x8
add straps
455x6/6
405x8/8
good pump here

wide-grip pull-ups
wide neutral grip pulldowns x3 set 12ish
rope pullovers 4 sets
facepulls.
---------------------------------------------

was going to do the 4 minute row challenge, but I split open my thumb (part from dryness and the cold) so I had my thumb taped up and I wouldn't have had good enough grip without straps. Next time, maybe. lol

Big o Boy
02-19-2010, 11:17 PM
shoulders/traps:

bb push press:
WUs
WUs
135x10
185x5
225x1
255x1 (+15 lb. PR)
225x5 (+2 rep PR)
nice... 275 here I come

bb shrugs:
WUs
225x10
315x10
add straps
405x10
495x10
585x10 (got props from 2 dudes after this... lol, whatever)
545x12-15ish

seated DB press:
70x10
85x7
85x3 (arnold presses)

db side laterals:
30x10
35x10
30x10

bb upright rows/front raises: kinda in the middle of the two, raised it forward
70x10
85x10
85x10
these felt good

db rear raises: one arm at a time
25x16/16
30x16/16
40x10/10

that's about it. Played indoor soccer for about an hour and 45 minutes. :thumbup:

Mark!
02-20-2010, 04:01 AM
Those bb shrugs are impressive. Nice job man!

Big o Boy
02-21-2010, 02:13 AM
Thanks man. I was happier with the OH presses, but I enjoy the shrugs.
-------------------------------------------------------

bi's/calves/abs:

ez-bar curls:
WUs
75x12
95x10
115x10

db hammers:
45x10/10
55x10/10
65x15/15 (5/5 to the front, the rest cross-body curls)

rope spider curls with paused contractions: 4 sets of 12-20

seated bb curls: rest on thighs and up
60x12
90x10
90x10

calves x3 sets

leg raises:
x25
x16
x15

pulldown abs: 4 sets

Weight: 198.8

Big o Boy
02-22-2010, 04:54 PM
Chest/tris:

bb bench: weaksauce
WUs
WUs
225x5
275x1
315x1
340xFAIL (stupid)
should have had this easy, but I took it down too high. This would have matched my last PR, raw dawg. Oh well... Time to whip out the bands.

bb incline:
135x12
225x7 not failure (just decided to stop here for some reason)
265x4

db flat bench:
90x10
100x10
110x12-13? (bolded because it's probably a rep PR)
it was around there... I wasn't concentrating on counting, just trying to rep out

floor db flyes:
35x3
35x3
35x8 (PR for weight I guess, +5lbs)
30x10
first few sets were "feeler" sets

dips:
+35x12
+70x12
+105x10

cambered bar pressdowns x4 sets
one arm cable pressdowns x3 sets

DONE. Happy with everything except the bench. Blah, it'll come around. I was hoping to be around 350 right now.

Weight: 198ish

Geometheus
02-22-2010, 07:04 PM
you will see your 350 soon your working hard in here !

Big o Boy
02-24-2010, 09:13 PM
Thanks Geo... I agree. Should see it soon.
------------------------------------------------------------------------

db row challenge!: okay, I used straps because my fingers are all split open from the cold and I had to duck-tape them so I wouldn't bleed all over the place... next week is sans straps
65x10/10
105x10/10
add straps... boo
125x31/31 TIME: 1:58sec right arm 31 w/o stopping, left arm 15, stop, 25 stop, 31
remove straps
125x12/12 wasn't pushing it, saw some blood try to ooze out of my duck tape
Good times. Video coming for next week's attempt w/o straps (and w/ 120s, since that's around 60% my bodyweight)

straight leg DLs 3 sets (went light so I can still squat heavier tomorrow)
cable rows: 4 sets
cable pullaparts: 4 sets
pullovers: 2 sets
standing calves: 2 sets

Big o Boy
02-25-2010, 09:42 PM
USAPL bb squats:
WUs
WUs
185x10
225x5
275x4
315x5
335x3
heels on 2.5 lb. plates, high bar
225x6 ass to heels
heaviest I've gone on these since the quad strain

leg presses: 4 setsx 3pps

1 mile run. (rough... lol. I'm outta shape!)

Big o Boy
03-02-2010, 06:10 PM
I've done some workouts I haven't kept up with...

HIGHLIGHTS- lol
shoulders: I worked up with push presses to 277 and failed with the weight twice.
bench: closer-grip banded bench (w/ doubled minis) 275x1, 285x0.
removed bands and hit 225x19.5
weighted dips +135x6, +155x3 (first's a PR for reps, second is weight)

Good times.

Going to hit some back tonight.

Big o Boy
03-02-2010, 08:05 PM
back:

conv. deadlifts: no belt, add chalk for double BW test
WUs
WUs
273x5
390x8

switch to sumo for kicks
390x3 (not failure, but they still sucked)
sumo is hella weak raw dawgin'.

db rows: slightly more strict than my "kroc" versions. haha, no straps
105x10/10
105x20/20
105x20/20 (outta breath, big time)

seated rope facepulls x4 sets of 12

Weight: 196 in clothes/shoes

That's about all I could handle today. I'm runnin on 4.5 hours of sleep... I need mah bed.

Big o Boy
03-03-2010, 05:05 PM
Gunshow:

BW pullups:
x15 NG
x12 WG
x10 WG

bb floor tricep extensions: pause on floor
barxWUs
95x8
95x8
105x8
I like these

reverse grip tricep pressdowns (ez-bar on cable): x4 sets

panora pressdowns: worked up to stack x 3 sets

standing ez-bar curls:
barx WUs
75x10
95x8
115x10+5-7 half reps (PR at 10 reps)

one arm db- vertical preacher curls:
25x12/12
25x12/12
20x12/12

one arm cable curls: no rest, burnout
weight x20/20, 12/12, 6/6, 3/3

average band pressdowns:
x20
x10
x12
x16
=58 reps

Done.

Big o Boy
03-05-2010, 09:36 PM
shoulders:

bb push press: no belt/wrist wraps
barxWUs
95x12
135x10
185x4
185x10
205x8
225x6 (+1 rep PR)
I stopped early with these because the last rep almost pulled me on my face after I brought it down. I got a video of these (to check and correct my form), but my buddy hasn't sent it to me yet.

seated db shoulder press: (elbows just below parallel to shoulders and up)
65x10
75x10
85x7

HS shrugs: holds at top
3ppsx12
4ppsx12
5ppsx8, x4 (reset grip)

db side raises:
25x12
30x12
35x12
35x12

NEW! lol
football bar front raises:
65x12
85x8 ouch
65x12
these burnt up the front delts pretty good

one-arm cable side raises 1 set x20/20

seated rope facepulls:
3 sets

one-arm db rear delt burnout
6 sets of tricep pressdowns, various grips

Mark!
03-05-2010, 09:47 PM
Looks good man. Shoulder day looks like a good long workout.

Big o Boy
03-05-2010, 09:48 PM
Thanks Mark. Actually took about an hour and 5 minutes with a workout partner. (I don't know why we looked at the clock at the end) We don't like to mess around. haha

Big o Boy
03-05-2010, 10:10 PM
side note... the push presses were FUGLY. I no longer count that as a 6 rep PR. The 255 single was a legit lockout from the past shoulder workout. Only two of these were close to lockout, and the rest were 3/4 reps. Long story short, I'm repping to full lockout from now on. I thought they were closer. lol

Thanks to video I can now correct my form. :clap:

Big o Boy
03-06-2010, 08:54 PM
Ordered a new lever belt from Inzer today! WOOHOO! It's the 10mm. and red.... ooo lala.

Also ordered a set of Fat Gripz and Heavy Knee sleeves. I'm hoping the knee sleeves will alleviate the pain I get from squatting deep.

Geometheus
03-08-2010, 07:50 PM
Have fun with the new GEAR. Thanks for being honest with the video also, I look forward to seeing you post a clean 6 video in here soon

Coke
03-08-2010, 10:11 PM
Ordered a new lever belt from Inzer today! WOOHOO! It's the 10mm. and red.... ooo lala.

Good deal man, I truly luv my black lever belt - Inzer Rocks!!

Big o Boy
03-10-2010, 08:24 PM
Geo: Thanks bro. I plan on posting videos in here soon, so I can't post stuff that looks like junk. lol. I've gotta be honest with myself or I'll never get better.

Coke: Yeah, my buddy has the black another guy on the team has the purple. lol. They love em too.
--------------------------------------------------------------

back day: no belt yet, so I raw dawgged it.

conv. bb deadlifts: no belt, no chalk (just like the old days. lol :rolleyes: ), kg plates, converted to lbs, btw
116x12 +8 rows
226x10
336x8
446x4 (full reset on each rep) weaksauce. Maybe had another, but didn't want to push it without the stability of the belt

standing on 3" plate
336x10-12? didn't count. used slow negatives and soft touches

HS pulldowns
EZ-bar curls (sets up to 115x12)
cable rows
leg presses (4 sets, higher reps)
eliptical for 8-10 minutes
---------------------------------------------------

Can't wait for the new goods to come in. Push presses with the Fat Gripz should be awesome. I'll get a video of them soon.

Big o Boy
03-10-2010, 08:53 PM
I'm horrible at updating this thing. Apparently I missed a chest workout write-up. There was some juicy stuff in it too. lol

banded benching: doubled mini's around 4 dbs
worked up to 255x2, 255x2, 255x2 (three different grips, all inside the rings)

removed bands, assumed CG (index in smooth)
195(BW)x22
was thinking about taking a video cuz keith was talkin crap about 1/2 reps or something with my 225x19 with a regular grip, but I honestly didn't think I would do this well. These were full lock-outs and slow touches on the chest. I'll get a video next time I suppose.

Then I hit a huge PR on db flats, (with wrist wraps)
120x7 (rep and weight PR) previous best was 115x4-5 maybe?

after that I don't really remember.

Keith
03-10-2010, 09:32 PM
No crap talk, it was just a question at that point, LOL. Okay you really took that competition! I don't think anyone will touch that. I'll pass that on to jed since he created the challenge. Really strong stuff, bud. That's a sick dumbbell bench, too!

Mark!
03-11-2010, 12:18 AM
Awesome DB Benching man. Numbers looking awesome.

Big o Boy
03-12-2010, 01:38 AM
Keith: haha. It's all good man. I'd like to get to the point where I start putting video's on here regularly like you guys do. I really like how you can critique yourself with them. Not to mention everyone else's input. lol

Mark: Thanks man. I'll take the 125's next time and see if I can't put up 5 reps or so.
-----------------------------------------------------------

Got my belt in. Took a picture wearin' my ego-maniac elitefts shirt. lol. I'm stoked to try it out. Spring break first! :evillaugh:

Sidior
03-12-2010, 01:45 AM
Nice benching brah! You look sexy in the new belt too;)

Big o Boy
03-12-2010, 01:50 AM
yeah buddy... thinking about wearing it out this weekend. lol

Geometheus
03-12-2010, 11:01 AM
yeah buddy... thinking about wearing it out this weekend. lol

I think wearing it out is a must!! Top it off with an Irish Derby and you are all set to get in trouble. :evillaugh:

Kiaran
03-13-2010, 12:59 PM
Hey B. Completely missed this journal. **** you for beating my 21 reps with BW bench. Seriously though, 195 for 22 reps is nutty. Wish I had that sort of benching horsepower. Training in here lately looks outstanding bro. Deadlifts are getting mean.

Big o Boy
03-26-2010, 12:00 AM
haha, thanks guys. Good to see ya back in here K.
---------------------------------------------------

Sorry, I haven't updated because of spring break and everything, but I'll just throw out some updates as far as my training is going.

I hit a Close-grip BP (index in smooth) PR the other day with 275x8, with the first being a paused rep.

I pulled 470x3 yesterday in my new belt. (reset each rep)


Pulled an all-nighter studying for a test I had today, so I put off squatting til tomorrow. I'm excited to get at it though, because I got my new knee sleeves in from elite fitness. :)
----------------------------------------------------

Also picked up some new steel toes to wear out to rigs. :thumbup:

Big o Boy
03-26-2010, 09:45 PM
Legs:

bb squats: EFS knee sleeves
bar xWUs
135x12
225x8
275x6
315x4
add belt
345x3
365x2
these felt good for not doing them in forever

ATF front squats: with pauses at bottom
135x8
185x8
225x6

db lunges:
BW x 6/6
40s x8/8
60s x6/6

adductors and abs

good quick workout.

Sidior
03-26-2010, 09:47 PM
Nice squats. How did you find the sleeves?

Mark!
03-26-2010, 10:01 PM
I've gotta get me some of those just for the way they advertise..."Like a BBW, these knee sleeves are built for comfort." That's great!

Good looking work here man.

Big o Boy
03-27-2010, 12:48 AM
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3013
^knee sleeves

Sid and Mark: Thanks, just ordered them through elitefts.com. I'd been waiting on my size (large) to come back in stock for some time. APT makes some similar ones I think. I got the heavy knee sleeves (not the super heavy). I've heard the super heavies aren't very comfortable (and are probably closer to an actual knee wrap). I have knee problems as it is, so these things are great to help aleviate some of that pain.

I left them on the entire time I was squatting, even through the warm-ups. I pulled them down to my ankles before my last set with 365 because I was starting to lose some feeling in my feet. Normally that feeling is immediate for me after a good knee wrap. lol I even kept them on for the ATF front squats. No problem droppin' to da flo, because they don't resist too much. Just a tight material around the knees that really cuts down on the pain I get at the bottom of the squat.

I feel like I went around in circles to describe these bad boys, but in short I love em. haha

Mark!
03-27-2010, 01:30 AM
I want to try the Inzer knee wraps, heard great things about them. If I do I'll let you know what I think. Still waiting on my Inzer forever belt too. They've been out of stock for forever it seems. And absolutely love my Inzer wrist wraps. Best thing I've bought for sure, probably until my belt gets here, haha.

Big o Boy
03-29-2010, 04:32 PM
You should love that belt man. I know mine's the lever, but it's sturdiness/quality should be top notch just the same. Wrist wraps are awesome. I have Metal brand wraps that are a little flimsy, which I like. I sure used the hell out of them today.

I did a shoulders workout the other day I forgot to post.... Here it is.
--------------------------------------------------------------

seated db shoulder press:
40x10
50x10
65x10
75x10
85x6 (these were good full range reps)

bb powershrugs:
225xWUs
315x10
add straps
405x10
add belt
495x12
585x12
675x4 (decided to cut it short here, see below)
I guess the weight made me shorter or something because on the 3rd rep before the 'shrug up' I tapped one of the racks and unhinged it. So I ended up having to slowly put it down crooked while half the plates fell off that side. AWESOME... lol

lots of db raises and other stuff I can't remember. OH, tons of abs.
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chest/tri's/bi's: basically beach bod day

bb close-grip bench: index in smooth (used wrist wraps through-out, right hand's bothering me)
bar x WUs
95x WUs
135xWUs
185x10
225x6
275x2
315x2.999 (sooo close! spotter barely tapped it on my sticking point) (+10 lb. PR for weight used)
225x17

db flat:
85x10
105x10
125x5 (+2 REP PR) finally got situated right
May have had more, but my tri's were fading from the closegrips before.

db incline:
65x10
85x10
105x7 (probably some sort of PR, I never do db inclines)

low cable x-overs x 4 sets 10-12
high cable x-overs x 2 sets 12

[b]standing EZ-bar curls:
45xWUs
75x10
95x6+6 cheated

some bent over curl to face craziness

v-bar pressdowns:
work to stack x 10 and back down for 2 sets

rope cable spider curls... yeah, WHOA
-------------------------------------------

All in all, I'm feeling pretty strong for leaning up a bit. I may try to hit my max comp grip press with a close-grip pretty soon if things keep going well. I'm going to keep focusing on the close-grips until my triceps decide there's no use resisting growth.

Big o Boy
04-02-2010, 07:37 PM
shoulders/upper back:

seated bottom-up bb military press: unracked and bottom of ROM and repped from there on
bar xWUs
-pinkies on rings
95x10
135x8
185x8 nnniiioozzeee (+2 PR)
225x0 damnit. so close to getting past the sticking point
-moved to middle finger on rings (thinking this may help for power)
185x6 (ties old PR)
I liked both grips. Obviously had to use more tricep for the closer grip, but if I try a 1RM attempt I may go middle finger on rings next time. (and not a rep PR beforehand... haha)

HS shrugs: slow and controlled
1pps xWUs
3ppsx20
4ppsx20
5ppsx20
5ppsx12 (grip gave out)
This is the most plates this machine can hold. May toss some 100s on there next time. :evillaugh:

seated db arnold presses:
50x10
65x10
75x8
75x8 (regular shoulder press)

db side raises: slightly bent elbows
25x10
30x10
35x10
40x6-10 (started losing good form at 6)
40x10 (bad form on purpose)
when I say I'm losing good form, I start swinging the weight up just a bit, like a super top-end deadlift

bb front raise:
60x10
75x12
75x12

tricep pressdowns ss w/ facepulls (v-bar)

8.5 min cardio on bike.

Big o Boy
04-07-2010, 04:10 PM
highlights from past few workouts...

CG bb bench: index in smooth
325x1 (+10lb. PR) (was going to go for 2, but bar started to roll forward in my hands)
225x17


elevated bb deadlifts: no belt, on 3" rubber plate
380x8
This is good because for the deadlift competition I did 390x8 from the floor.

adding in more cardio lately. BW is prolly low-mid 190s.

Mark!
04-07-2010, 08:24 PM
Good solid stuff in here man. Don't know why I've been missing this! How's lubbock lately? I haven't been out that way in a long time.

Big o Boy
04-09-2010, 10:25 PM
Lubbock's same ol same ol... lol. Elton John played at the Spirit Arena tonight. I elected to stay home. ;)
-------------------------------------------------------------------------------

Shoulders/traps:

bottom up bb militarypress:
bar x WUs
95xWUs
135x8
165x5
205x4!!! (+2 rep PR)
185x7
135x10 nice and slow
OH pressing is getting strong! I'm sure I could put up 225 now. It was just the rep set before it that killed me last time.

bb powershrugs:
WUs
WUs
315x12
add straps
405x12
add belt
495x15
585x20 (really pushed these, had to take a small hold break at around 13, then continued)
495x20

seated db shoulder press:
65x10
75x10
75x8

db side laterals:
25x12
30x12
30x10
really keeping these strict, keeping elbows high and pinkies up

bb front raise/upright row:
70x12
70x12
70x12

one-arm cable rear lateral x3 sets

rope facepulls x3 sets

Mark!
04-09-2010, 11:06 PM
Very nice OHP buddy. Elton John eh? Man...I can think of only about a million things I'd rather be doing. I got my belt in a few days ago, it's way too big. Ha, I got a 4XL and it was already loose on the smallest hole, so I'm thinking I'll need a 2XL so that I can slim down in to it. I'm going to drive to Longview I think and do a fitting there to avoid having the ship it back a 3rd time.

Keith
04-10-2010, 07:31 AM
Really strong stuff in here, dood!! You've got a sick overhead press. Congrats on the PR! That's one hell of a close-grip bench, too! ...and the shrugs. Damn... I feel too weak about myself coming in here...

Big o Boy
04-10-2010, 09:53 PM
Mark: Yeah, I thought the same about the concert. That sucks about the belt! But it's good to know you can drive over there and get a sure fit.

Keith: Thanks man. The OH press has been coming along. The real deal behind all the good pressing (for me) right now I think is the growth/strength increase of my triceps. I've been hammering them harder than ever and it's starting to pay off. I'm going to continue to stay with the close-grip benching until I can get something similar to my comp. grip press (345). I'll go for 330-335 Mon.

-----------------------------------

Did a "gunshow" workout today (with a little calves and cardio). Nothing special to note. :rolleyes:

Mark!
04-10-2010, 11:38 PM
I didn't get my tickets to the "gunshow" however I'm sure it was a good one.

Big o Boy
04-12-2010, 04:00 PM
no doubt. no doubt. haha
------------------------------------------------------------------

CG bb bench: index in smooth, wrist wraps after 275
bar x WUs
135x10
185x6
227x3
277x1 paused
317x1 slight pause
332x1 slight pause (7 lb. PR.. lol)
the weights are +2 lbs because I used the big clips today because they were the ones available at the bench. No big deal, this will be treated as 330. :p

db flat bench:
70x10 there a breeze in here?
105x10 psh... need some weight
120x8 (+1 rep) verrr nnnizze

incline smith tricep presses: close grip, elbows in, pause at chin level
135x10
185x6
205x6
205x6

v-bar pressdowns x5 sets

high cable x-overs x2 sets (left pec started acting up, so quit here)

think that was it. May have been more, but I don't remember. I will switch back to banded CG bench next week. After a couple of weeks of that I will attempt a new comp. grip PR. :) Deadlifts tomorrow.

Big o Boy
04-13-2010, 08:22 PM
Just did a small workout today. Most of the workout time was spent helping my buddy out in his shirt. He's going to USAPL Collegiate National's this week and should be up for a podium in the 181s. His current bests are around around 650 squat 430 bench and a 600 pull.
---------------------------------------

conventional deadlift: belt only
160x8
270x5
380x2
490x1
534x halfway and done.
Not too upset with this, I haven't gone this heavy in awhile. I needed to be pulling more back anyway, so it would have at least a chance coming up. 490 was smoked though.

bb rows:
270x8

db rows: pretty strict, no straps
125x20/20
125x12/12


and that's about it. Had to get to a meeting up at the school.

Big o Boy
04-16-2010, 11:46 PM
Wasn't feelin super strong today after a long day at work, but I still got some good shoulder work in.
----------------------------------------------------------

shoulders/traps:

bb push press:
barxWUs
95x8
135x6
185x5
225x2
245x0
245x1
bleh. Just not much explosion. I made sure to lock these out completely and hold them over my head for awhile.

db seated shoulder press:
65x12
75x10

switch to arnold presses
75x7

db side laterals:
30x12
35x10
25x12

HS shrugs: counting apparatus as 45
315x12
515x12
515x9 no more grip

one-arm db front raise:
40x12/12
40x10/10
40x10/10

low-cable rear delt raises x 3 sets
rope facepulls x 4 sets

Mark!
04-16-2010, 11:54 PM
Strong shoulder day man, good looking stuff. I finally ended up sending my 4XL belt back and having them send me a 2XL. It actually only took 3 days for turn around time, I really really like it. As always, awesome looking stuff. Let me know if you're ever up this way, we can hit up metroflex together.

Sidior
04-17-2010, 10:47 AM
Pressing strength is looking awesome in here man!

Big o Boy
04-17-2010, 07:05 PM
Mark: Thanks man. That's great turn-around time. I always love it when it goes that way. I'll definitely let ya know if I head downt that way. Probably won't be for some time, as I'm moving to Utah for the summer (internship).

Sid: Thanks man! pressing is going really well. I'm just being lazy with the lower work. I really need to get on it.
------------------------------------------------------------------

gunshow, abs, calves: yeah

DONE

Big o Boy
04-21-2010, 12:17 AM
Man-ed up and did some squats today.

bb squats: below parallel w/ EFS knee sleeves
bar xWUs
95x10
135x10
185x8
225x8
275x10 add belt
315x6
yeah, it's weaksauce, but I didn't push it too much. Wanted to save a little for the platform.

bb deadlifts:
140x8
250x6
360x3

add 3" plate to stand on (and add belt)
403x6
not bad felt like puking for a few minutes after

HS 1-arm rows:
1plate+25ps x10
2pps x10
3pps x10
3p+25ps x10/10 (alternated)

WG behind the head pulldowns x 4 sets

neutral grip cable rows with fat grips x 4 sets

Weight: 192 slim shady! lol

Big o Boy
04-23-2010, 02:06 AM
I hit +135x9 on dips the other day. Pretty happy with that. :)

Mark!
04-23-2010, 02:31 AM
Very nice stuff bro. What sort of internship you working? No idea what Utah is like, but have fun there man, don't get lost though, make it back.

Big o Boy
05-11-2010, 11:06 PM
Mark: I'm an aspiring petroleum engineer, so I'll be working for an oil company up there this summer.
--------------------------------------------------------------

I did get +4 plates(180)x4 on dips last week before finals. So I was happy to hit that weight before summer. Unfortunately, I'll be working out of a field office in Utah, and the closest gym is a 20 minute drive away. :( I don't plan on using that much gas while I'm there so I'm going to have to make due with rocks and old fashioned conditioning or something. I'll figure something out, and hopefully I won't lose too much strength/size over the summer. :(

I'll update in here every now and then.