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Butcher
10-17-2009, 12:48 PM
I used to maintain a journal here and I let it fall to the wayside. Ive done one full USAPL meet where I totaled 909 as a 220 and left a lot on the platform, one unsanctioned bench meet, 245 as a 242. Now I weigh about 208 and slowly dropping the fat. I have a USAPL meet in 4 weeks with the goals of 425 squat, 250 bench, 445 deadlift, 1120 total. Then 4 weeks later an unsanctioned push/pull meet that I will be gearing up for.

17Oct09
DE Upper
9x3 DE Bench 115/125 + doubled minis
3x10 Close Grip Floor Press 145
1x9 Close Grip Floor Press 155
A1 4x10 JM Press 85
A2 4x10 Tricep Pushdowns 45
1x25 Overhead Press 25 (plates instead of DBs)
1x100 Tricep Extensions 10 pound ankle weights

Warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 External Rotations elbow high/low, 1x20 tricep pushdowns mini band

115 for the first 6 sets, 125 for the last 3. Grips were index finger against smooth, thumb from smooth and pinky on the ring. Im stopping the DE bench with index finger on the ring cause I never go this wide on ME work. My set of 9 floor presses was supposed to be 10. Extensions were done with 2 very short rest periods.

28 days till meet.

Butcher
10-19-2009, 02:21 PM
19Oct09
ME Lower
Sumo Deadlift + 3 pr Chains
4x3 Front Squats 13" Box 225
2xAMRAP GHR 18 (3 rep PR)/9
A1 3x12 Reverse Hyper 200
A2 2x20 Stiff Leg Situps 25 behind head
10x10 Overhead Tricep Extensions (throughout workout) 20
warmup-none

Sumo Deadlift
135+1 pr chain x3
135+2 pr chain x3
135+3 pr chain x3
185x3
225x1
275x1
315x1 w/belt
335x1
345x1
355x1
Based on 2,1,0 chains on coventional deadlift I was able to increase bar weight 30 pounds for each pair I took off. So next weeks goal is plus 35 pounds, 390 +2 pr chain. Front squats were done with a slightly wider than shoulder width stance, pretty humbling to be doing 225. A 3 rep PR on the first set of GHRs, no PR on the second set, had done 10 before on the second set. Tricep extensions were done both hands on a 20 pound dumbbell to pump blood in, not close to failure at all, real easy.

26 days till meet.

Butcher
10-20-2009, 08:25 PM
5AP1GYqwbUU

Video from yesterday, I even went all artsy on it. I didnt say it in my first post, but if anyone wants to critique anything they see in my journal, please do. I welcome it all. If all I wanted to hear was "Great job!" I would just email my mom my workouts and videos. And yes I know I stick my tounge out with heavy weights. Im never aware of it untill I see video.

Coke
10-21-2009, 08:57 AM
Awesome you are getting back on track with the journal, good luck at future meets man.

Butcher
10-21-2009, 09:21 AM
Awesome you are getting back on track with the journal, good luck at future meets man.

Thanks man, I appreciate it.

Butcher
10-21-2009, 12:05 PM
21Oct09
ME Upper
Flat Bench +2 pr Chains
4x6 Reverse Average Band Bench 225+2 pr Chain
3x25 Wide Grip Sled Rows 185
3x15 H Rolls 15
1x100 Reverse Average Band Bench 105
5x10 Mini Band Abductions (throughout workout)

Warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 External Rotations elbow high/low, 1x20 tricep pushdowns mini band

45x3 pinky about 2" inside rings
45+2 pr chainsx3
95x3
115x3
135x3
155x3
175x3
185x3 (5 pound PR)
195x3
200x3

The last time I did this it was pinky on the ring with a heavier feeder chain, but Im still calling it a 20 pound PR. I liked the contrast of reverse band bench with chains, it really encourages me to press fast. Sled rows was a steel sled on concrete. I managed all 100 reps of reverse band bench without racking it or resting on my chest. Next weeks goal is 215+1 pr chain, x3. The PR for this is also 180.

24 days till meet.

Butcher
10-22-2009, 07:52 PM
22Oct09
Impromptu Conditioning
Me and my wife walked down to the neighbors go get some eggs. On the way back I saw a rock someone dumped in the ditch. I thought I could use something like that for cardio. It was roughly 300 yards to the house and I had to stop about 8 times. Bearhugging a heavy rock to your chest really doesnt help anything when your gasping for breath. I would guess its close to 100 pounds, about the size of a small backpack. It really was not fun. And after months of slowly dropping weight I re-asserted my manliness by going out and eating a 40 ounce steak in one setting! It was good!

Coke
10-23-2009, 08:03 AM
Impressive effort, good deal on the heavy rock too, lol.

Butcher
10-25-2009, 12:57 PM
Impressive effort, good deal on the heavy rock too, lol.

Thanks. Im going to have to take it easy when I start using that for cardio. Just getting it to the house wiped me out!

23Oct09
DE Lower
12x2 13Ē DE Box Squats 205+2 pr Chains
6x1 2Ē Deficit Conv. Speed Deads 275
A1 3x12 Side Pulldown Abs left side 70
A2 3x9 GHR
A3 3x12 Side Pulldown Abs right side 70
A4 3x15 Reverse Hyper 150
Warmup- 5 min Walking, 5 min Bike
My hip felt odd, thus the warmup to loosen it up. It felt fine throughout the workout. Speed deads were a little light. Everything else was fine.

22 days till meet.

Butcher
10-25-2009, 12:58 PM
24Oct09
DE Upper
9x3 DE Bench 135+minis
1x7 Close Grip Floor Press 135+2 pr Chains
3x10 Close Grip Floor Press 115+2 pr Chains
A1 4x10 Rack Pullups
A2 4x12 Tate Press 40
1x100 Tricep Extensions 10 pound ankle weights
warmup- 1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep extensions

Close grip DE bench felt a little slow. It felt faster as my grip went wider, and video of the 7th, 8th, or 9th set (donít remember which) showed I did have good speed. I had a bit of an epiphany while doing rack pullups. I always avoided pullups/chinups because when I would do them a long time ago I always focused on training the movement, and grew to hate them. I never really viewed the exercise as just another way to train my lats. Its time I started doing these again. Tricep extension was one solid set, no breaks.

21 days till meet.

Travis Bell
10-25-2009, 01:32 PM
Yeah I have a couple different ways we can do those pullups, we'll try a different variation next week.

Good work this week

Butcher
10-26-2009, 12:51 PM
Thanks Travis. Benching with you and the group is a real motivator.

26Oct09
ME Lower
Sumo Deadlift + 2 pr Chains
4x4 Front Squats 13" Box 225
2xAMRAP GHR 10/7
A1 3x15 Stiff Leg Situps 25 pound plate behind head
A2 3x12 Reverse Hyper 200
warmup-5 min foward sled dragging 90

135x3
135x3+2 pr Chains
185x3
225x3
275x1
315x1
355x1 w/belt
390x1 goal
365x1

390 was my goal based on last week. Next week's goal is 425+ 1 pr chain. I did 365+2 pr chain conventional and 395+1 pr chain conventional about 2 months ago. My PR on sumo deadlift straight weight is 395 from probably 3, maybe 4 months ago. My goal at the meet is 445 and I am taking that as a second attempt cause the way things are going I feel I will be able to top 445. Front squats were done one more rep per set than last week. 10 reps and then 7 reps on GHR, neither a PR.

19 days till meet.

Butcher
10-28-2009, 12:48 PM
28Oct09
ME Upper
Flat Bench + 1 pr Chains x3
3x5 Reverse Average Band Bench 275
A1 2x8 Wide Grip Rack Chins
A2 2x20 Overhead Press 65
B1 2x20 BB Shrugs 135
B2 2x15 DB Hammer Curls 30
warmup- 1x20 light band rows, 1x20 light band presses, 1x10 external rotations elbow high/low, 1x20 mini band tricep extensions
45+ 1 pr Chain x3 pinky about 2" inside rings
95x3
115x3
135x3
155x3
175x3
195x3 15 pound PR
205x3
215x3 goal from last week 35 pound PR.
205x3

Normally I always make a point of hitting the 5 pound PR, but since I did 200 +2 pr chains last week I didnt bother. Im pretty sure when I set the old PR it was an off day or something. Same deal as last week. I used a lighter feeder chain and a little narrower grip. Next week's goal is 235 straight weight x3, a 10 pound PR.

17 days till meet.

Butcher
10-28-2009, 01:00 PM
Some thoughts on the meet attempts.

Squat
Attempt 1 365
Attempt 2 395
Attempt 3 425

Bench
Attempt 1 225
Attempt 2 250
Attempt 3 ???

Deadlift
Attempt 1 405
Attempt 2 445
Attempt 3 ???

My goals are to squat 425, bench 250, deadlift 445 and total 1120. Im starting to get paronoid about my squat. I should have ran a 3 week ME squat cycle instead of this deadlift cycle into the meet. Next ME lower might be some heavy free squating. I dont feel my squating strength is up to par with bench and deadlift. My training has been organized in 3 week blocks with the 4th week a deload week. My 3 weeks of ME Squats was 2, 1, 0 pairs of chain, same as my current bench cycle. I did 375 straight weight. Deadlifting has seemed to help my squat in the past, but I feel Im taking a leep out into the unknown. But for good news, I am going to rock the bench and deadlift.

Butcher
10-31-2009, 04:53 PM
31Oct09
DE Upper
9x3 DE Bench 115/135 + monster minis
2x10 Flat Bench 185
1x7 Flat Bench 195
4x10 Rows 1 plate per side
1x100 Tricep Extensions 10 pound ankle weights
1x30 Lateral Raises 10 pound ankle weights

warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep pushdowns

115+ mini monster bands on close grip, 135 + mini monster bands on medium and wide grip. Flat bench at 185 was thumb from the smooth. The second set really wiped me out, I basically had no energy afterwards. Pinky on the ring with 195 and I only got 7 reps.


I fell asleep yesterday without doing my DE Lower workout. I debated about making it up or ignoring it and decided I will make it up and rearrange my schedule a bit to fit it in.
Nov 1 DE Lower
Nov 2
Nov 3 ME Upper
Nov 4 ME Lower
Nov 5
Nov 6
Nov 7 DE Upper
Nov 8
Nov 9 Bench Warmup
Nov 10 Squat Warmup
Nov 11
Nov 12
Nov 13
Nov 14 Meet

For the next two weeks Im going to use a few recovery techniques, epsom salt bath, contrast showers, stretching, and maybe foam rolling (even though I hate foam rolling).

Coke
11-01-2009, 11:49 AM
Doing super in here...ought to do extremely well at the upcoming meet.

Butcher
11-06-2009, 07:22 PM
4Nov09
ME Upper
Flat Bench x3
4x3 Reverse Average Band Bench 295
A1 4x8 Rack Pullups
A2 4x20 DB Side Raises 10
Warmup- 1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep pushdowns

45x3 Pinky about 2" inside rings
95x3
115x3
135x3
155x3
175x3
195x3
215x3
230x3 5 pound PR
235x3 Goal from last week
Grip was same as last two weeks. Then I took it out to pinky on the rings for reverse band bench. A warmup set at 225. Im really starting to like this exercise. I measured the assistance, 95 at the chest, 45 at lockout.

10 days till meet.

Butcher
11-06-2009, 07:23 PM
5Nov09
ME Lower
Free Squat (heavy, not maximal)
Sumo Deadlift + 1pr Chain
1x20 Reverse Hypers 100
1x20 45 Degree Decline Situps
Warmup-none
45x5
135x5
225x5
275x1
315x1 w/belt
345x1
345 was heavy but not much of a problem. Too much foward lean on the way up though. 345 or something close will likely be an opener.
Sumo Deadlifts
135+ 1 pr Chain x3
225x3
315x1 w/belt
365x1
395x0
395x0
425 was my goal and I had done 390 +2 pr chains last week so missing 395 really sucked. It was basically glued to the floor both times. Reverse hypers and situps was a pretty weak effort.

9 days till meet.

Butcher
11-10-2009, 01:29 PM
7Nov09
DE Upper
9x3 DE Bench 135/145 + minis
4x10 Close Grip Floor Press 135/145
2x10 DB Bench 65
A1 4x10 Wide Grip Lat Pulldown 100
A2 4x20 Tricep Pushdowns 50
warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep pushdowns

135 and bands on close and medium grip, 145 and bands on wide. On floor presses I did 135 for the first two sets, 145 for the second two sets.

Butcher
11-10-2009, 01:31 PM
8Nov09
DE Lower
8x2 DE 13" Box Squats 225
6x1 Conv. Speed Deads
Warmup-none
45, 95, 135, 185x2. Everything felt good and fast. If it wasnt a week from the meet I would have upped the weight on the squats.

Butcher
11-10-2009, 01:33 PM
9Nov09
Benching
Flat Bench Warmup
1x100 Flat Bench
Warmup-1x20 shoulder dislocates

45x3
95x3
135x3
185x1
205x1
I really took my time going through this. This is basically how I will warm up at the meet. 100 reps was done as a solid set.

5 days till meet.

Coke
11-10-2009, 07:53 PM
On the mark for a fine performance this weekend dude.

Butcher
11-11-2009, 02:10 PM
I am so ready for this meet. Im ready to pick up all that I left on the platform last time, and a whole lot more.

http://img.photobucket.com/albums/v623/MrKasab/DSC03361.jpg

Butcher
11-14-2009, 03:19 PM
Squat
Attempt 1 345 good lift
Attempt 2 375 good lift
Attempt 3 425 no lift

Bench
Attempt 1 225 no lift
Attempt 2 225 good lift
Attempt 3 250 no lift

Deadlift
Attempt 1 405 good lift
Attempt 2 445 no lift
Attempt 3 445 no lift

Total-1005.

Not what I wanted put it was 4 PRs as a 220, so I really shouldnt complain. Video and a full write up will come later. I feel like Ive been hit by a tractor trailer!

Butcher
11-15-2009, 03:14 PM
WmkTZP8yLUA

14Nov09
Meet Day
I weighed in at about 213.
Squat warm-ups went pretty good, no complaints. It was a two platform meet and I thought I was on the wrong platform. I was thinking open meant not a specific division like masters or teenagers or anything. So I asked them if they had left me off the flight, they looked it up and told me, ďNo, your on that platform and your up right now.Ē I rushed up there to squat, 345, and it went fine. I had written down all my attempts, but didnít have the paper on me so when they asked me my next attempt my mind was blank so I just said 375. I had originally planned 395 for a second attempt. 375 was a good lift. 425 for a third attempt. I went down with it, never came up. 375 ended up being a 28 pound meet PR.

On bench I opened with 225. It seemed like forever just to get the start command, I was thinking I was doing something wrong to not get it. Finally I get it. No lift on the first attempt. I pressed, got stuck and the bar went down a smidge, then I pressed it to lockout. I repeated the weight and got it the second time. I still struggled in the same spot on the lift. 250 for a third attempt and just couldnít get through my sticking point. 225 is a 16 pound PR as a 220. I had done 245 in a bench only meet as a 242.

On deadlift I was really not feeling confident about my opener of 405. I went to see if I could drop it to 385 but I was just a minute or two late to do that. It turned out to be a good thing. I pulled sumo and on the opener it felt like I pulled forward right off the floor, but I was still able to muscle it up. This was a 53 pound meet PR. I jumped up to 445 and couldnít even break it off the floor. In the video I saw all I did was roll the bar forward, similar to what I had done on the first attempt. I called for the same weight on the third attempt and decided to do it conventional because I knew it just wasnít going to happen sumo. I got the bar to just below the knees and couldnít pull anymore. In hindsight I should have pulled conventional from the start.

At my last full meet I had totaled 909, this time 1005. Now that its over I think I should have planned my 2nd attempts as 5 pound PRs, and then gone for broke on the third attempt. I didnít do this because I having left so much on the platform last time it was silly to do it like that. Plus I thought on bench and deadlift I was going to be doing a lot more than my goals of benching 250 and deadlifting 445 that I wanted to leave the third attempt open. I really wonder if I focused too much on hitting certain numbers instead of hitting the biggest realistic PRs. So while I got PRs all around I donít feel I performed to my potential. I had really left my best lifts in the gym, especially on bench. 2 weeks prior I had tripled 235, and still struggled with 225 at the meet. Next meet I am writing my planned attempts on my hand or something so I always know what they are.

4 weeks until the push pull meet. Im not sure if I am going to it with a bench shirt or not. The logical part of me says its not a smart idea, but I usually donít listen to that part. Or I might just do deadlift only. Who know, we shall see.

Butcher
11-18-2009, 01:59 PM
18Nov09
ME Lower
Conv Deadlifts against quaded minis
5x15 Band GMs 2 Average Bands
2x20 Reverse Hypers 10 pound ankle weights
A1 2x25 Spread Eagle Situps
A2 2x40 Hammer Curls 10
A3 2x40 Tricep Pushdowns Mini band
Warmup-none

This is the first workout since the meet. Sunday morning I was helping my father-in-law change tractor tires when my elbows started hurting like crazy. I took some asprin and they felt fine for a while. On and off they have been hurting since. Ice seems to help, and Ive been wearing an elbow sleeve. The pressure seems to help. I also tried a wrist wrap on my forearm today and that brough immediate releif. Also going to try finger extensor work with rubber bands. Looking into it, it sounds like bicep tendonitis. The past few weeks Ive been lazy about icing my elbows after benching. That combined with squatting and benching heavy on the same day probably contributed to it now. Any and all advice is appreciated in dealing with this.

135x5
135x1 w/quaded minis
185x1
225x1
245x1 dont think I locked this out
245x1
275x1
295x1
315x1
Ive never had grip issues with heavy weights (only light weight for a long time) as far back as I remember, but this really was stressing my grip. Its weird struggle to lock these out as Ive always had problems at the bottom. I did band GMs cause I knew barbell GMs would probably only aggravate my elbows. Reverse hypers were done with 10 pounds ankle weights off of a platform I built for my rack.

Butcher
11-20-2009, 06:19 AM
19Nov09
A1 3x40 DB Hammer Curls 10
A2 3x40 Tricep Pushdowns mini band

Elbow is doing better. Its mainly the right, I havent hardly noticed any pain in the left. I will do DE benching Saturday, I feel confident the elbow will be up to it. Ive noticed when I exhale a yawn it causes a pulse of pain in my elbow, thats pretty weird.

Butcher
11-23-2009, 01:17 PM
23Nov09
DE Upper
9x3 DE Bench 95+ monster Minis
4x12 DB Floor Press 50/60
A1 4x15 CSR 70
A2 4x30 Tricep Pushdowns 40
2x10 Hammer Curls 30
10 minutes cardio
warmup- A1 2x40 DB Hammer Curls 10
A2 2x40 Tricep Pushdowns mini band

This weekend was a crap weekend. It seemed like I was constantly busy and at the end of the weekend still had nothing to show for it. I was curious how my elbow would do with a normal workout so I decided not to take it easy. I had already taken it easy enough as is. I was getting a lot more tension out of the bands than the last time I used them for DE benching. My elbow started feeling it on the last few sets, but nothing major. DB floor presses were 50 the first two sets, 60 the second two. These suck to get into position. 4 sets was enough, at this poiint I felt any more heavy weights would do more harm than good. The rest of the workout was good.

Butcher
11-30-2009, 01:07 PM
Its been a week since Ive posted any workouts. The 24th of November I did ME squats with a straight bar and this basically wrecked my elbows. The 28th I started warming up for DE benching and the elbows didnt really feel up to it so I mostly just did a bunch of shrugs and used the lat pullover machine.

30Nov09
ME Lower
Conv. Deadlift + 2 pair of chains
3x3 Saftey Squat Bar Good Mornings 245
2 Max Sets GHR 15, 19
A1 3x15 Pulldown Abs braced 110
A2 3x12 Reverse Hyper 200
warmup-none

135x3
135+ 2 pr chains x3
185x1
225x1 with belt
275x1
315x1
345x1
370x1 5 pound PR
385x1
365x1

Im signed up for a push/pull meet December 12th. My basic plan is,
Bench
Attempt 1 205
Attempt 2 230 5 pound PR
Attempt 3 250?

Deadlift
Attempt 1 385
Attempt 2 410 5 pound PR
Attempt 3 435?

Hopefully I can avoid agravating my elbows. If they arent feeling good Ill just take a token bench or see if I can switch over to deadlift only. My training leading up to the bench meet from the summer was even more chaotic and I still pulled off a decent peformance so Im not going to freak out about it.

Butcher
12-01-2009, 11:48 AM
1Dec09

6x20 Reverse Hypers 50

My lower back was pretty sore from yesterday so I decided to hit the reverse hyper. I really hate lower back pumps and this gave me the worse one I think I ever had.

Ive decided its time to start packing on the mass. My goal for the next 8 weeks is to add 8 pounds. After 8 weeks it will probably be about 1 pound every two weeks. Ive kind of forgotten about how getting big is the simplest way to get strong.

Butcher
12-12-2009, 04:06 PM
Not much posting lately but had the Iron Chamber Gym push pull meet today.
I benched 250, which is a 25 pound meet PR at 220, 5 pound all time PR. Deadlifted 435 for a 30 pound meet PR. I had more in me on both which feels awesome. Ill post more details later.

I saw a 19 year old at this meet, 220 pounder bench 705. Seeing that makes me realize how much harder I need to be working.

Butcher
12-22-2009, 08:37 AM
21Dec09
ME Lower
Free Squat
Rack Pulls 465
A1 2x25 Pulldown Abs 2 light bands
A2 2x25 Spread Eagle Situps
2x20 Dimel Deads 135
Warmup-none
45x3
95x3
135x3
185x3
225x3
275x3
315x1
345x1 w/belt
380x1
400x1 5 pound PR an inch high

Rack Pulls at pin 5
225x3
315x3
365x1
405x1
465x2 w/ belt
465x2 @ pin 4
465x2 @ pin 3

Video of the 400 squat showed me to be an inch high. Good enough for a gym lift at this time though. 465 is my goal deadlift for April and I wanted to handle the weight.

My meet goals for the 2011 February IPA Pro Am is squat 465, bench 300, deadlift 525, raw. Short term goals is squat 415, bench 270, deadlift 465 in a meet in April, Im thinking an IPA meet.

http://img.photobucket.com/albums/v623/MrKasab/DSC03486.jpg
Here is a picture of how I moved the bar down on rack pulls. I threw the plate on the far end to make it a bit easier to lift up the near end. The strap is just a regular cargo strap that locks down as it is pulled tight. Pretty simple and quick process.

Butcher
12-24-2009, 06:49 PM
24Dec09
ME Upper
2 Board Press x3
3x5 Reverse Average Band Bench 285/295/305
A1 5x10 Rack Pullups
A2 5x10 Face Pulls
100 Tate Presses 10 pound ankle weights
warmup-none

45x5 full ROM
95x3
115x3
135x3
155x3
175x3
195x3 w/ 2 board
230x3 5 pound PR
240x3
250x3
260x3
This was a 3 month old PR. Usually a 10 to 15 pound bench PR is impressive for me. Benching with chains hasnt been done in 2 months, Im curious what I can do full ROM. I like reverse band benching, but think I need to start using the light or monster mini bands. From here on I want to do one set of lat or rear delt for each set of pressing. On ME day anything over 70% gets counted. This will be done as a weekly thing, so I may make up sets during another workout.

Butcher
12-27-2009, 09:30 AM
26Dec09
DE Upper
7x5 DE Bench 136 + doubled minis
2x12 DB Bench 65
4x10 Rolling KB Tricep Extensions 12K
1x15, 15, 12, 10, 8 Tricep Pushdowns 50/50/60/60/80
1x15, 15, 12, 10, 10 Lat Pulldowns 100/100/90/80/80
1x15, 15, 12, 10, 10 Wide Grip Low Rows 80
1x30 DB Overhead Press 20
1x25 DB Overhead Press 25
Timed Bench Hell
Warmup-1x40 Hammer Curls 10, 1x40 Tricep Pushdowns mini band

Sets of 5 on DE bench was quite the change. The extra 2 reps really adds a lot to it. I think the above is what I did, it was quite a lot to keep track of. Timed bench was one rep every 15 seconds, hold it at lockout the rest of the time. I think I managed 2 and a half reps with 135 and a few with just the bar. Its been a long time since someone has had to lift 135 off my chest!

Butcher
12-28-2009, 08:26 AM
27Dec09
Upper Recovery
1x100 Tricep Extensions
1x30 Flys
1x20 Front Raises
1x20 Side Raises
1x20 Rear Delt Raises
1x50 Chest Supported Rows
10 pound ankle weights on all exercises

I was feeling pretty sore from DE bench so I did this to help with the soreness.

Travis Bell
12-28-2009, 12:19 PM
haha little tender from Saturday?

My back was a little sore, but today I feel pretty good.

Butcher
12-28-2009, 05:35 PM
My tris are still a little tender but the everything else is good. Yesterday wasnt fun though!

Butcher
12-29-2009, 10:38 AM
29Dec09
ME Lower
Free Squat
1x1 Rack Pull @ Pin 4 465
3x10 Good Morning narrow stance 185
3x15 Pulldown Abs braced 80/90/100
100 Hamstring Curls 10 pound ankle weights
100 Tricep Extensions 10 pounds ankle weights
warmup-Pec and lat stretching, 20 shoulder dislocates

45x3
95x3
135x3
185x3
225x3
275x3
315x3
345x1 w/belt
380x1
405x1 5 pound PR
415x1
Finally a raw four plate squat. I remember when I had first started squatting, probably was squatting about 135, I was reading a post on some internet forum, "I was squatting 405...blah blah blah." I remember thinking that was damn impressive at the time. Now Im there and while Im happy at having reached it, I have a hell of a long ways to go and not going to remain satisfied. These squats were also to depth unlike last week. I put everything I had into the 415 squat and while warming up with rack pulls was thinking I might want to avoid more heavy weights. I should have listened to my body. The first rep was a max effort and I didnt even attempt a second rep.

Butcher
12-30-2009, 10:54 AM
30Dec09
ME Upper
Bench Press + 2 Pair Chain x3
2x7 Close Grip Floor Press 185
4x12 Wide Grip Pulldowns 80
4x15 Face Pulls 40
100 Tricep Extensions 10 pound ankle weights
100 Hamstring Curls 10 pound ankle weights
warmup- 20 shoulder dislocates, 1x40 Hammer Curls 40

45x3
45+2 pr Chain x3
95x3
115x3
135x3
155x3
175x3
195x3
215x3 15 pound PR
225x3
I misloaded the bar which is why I went straight to the 15 pound PR. It is rare that I skip the 5 pound PR. Not as impressive as the 35 pound PR last week, but I feel a minimal of 25 pounds PR is what should have been expected. Any less and I would probably be doing something wrong. Im thinking Im going to try the tricep extensions and hamstring curls every day for the next three weeks just to see what affect it has. Neither are strenous at all.

Butcher
12-31-2009, 06:35 PM
31Dec09

100 Hamstring Curls 10 pound ankle weights
100 Tricep Extensions 10 pound ankle weights

Super exciting workout.

Butcher
01-02-2010, 07:37 PM
1Jan10
DE Lower
12x2 DE SSB 13" Box Squats 155+ light bands
6x1 Sumo Speed Deads 315
A1 3x15 Side Pulldown Abs left side 70
A2 3x10 GHR
A3 3x15 Side Pulldown Abs right side 70
A4 3x15 Reverse Hyper 150
100 Tricep Extensions 10 pound ankle weights
100 Hamstring Curls 10 pounds ankle weights
warmup-none
65, 65 and bands, 115 to start with. Good and fast throughout the sets. I realized on deadlifts I move 315 quicker doing conventional. The 100 reps was about 30 minutes after the rest of the workout.

Butcher
01-04-2010, 01:07 PM
3Jan10
DE Upper
3x3 DE Bench 135 + doubled minis
6x3 DE Bench 135 + doubled minis and choked lights
2x15 DB Bench 65
4x10 KB Tricep Extensions 12K/16K/16K/16K
5x10 Tricep Pushdowns 50
4x12 Lat Pulldown 100/100/100/80
A1 4x12 Chest Supported Row 70
A2 4x12 CSR Shrugs 70
3x30 Side Raises 10 pound ankle weights
warmup-20 shoulder dislocates

Just 135 and minis was moving pretty fast so I dedided to try out the choked light bands.

Butcher
01-04-2010, 01:12 PM
4Jan10
ME Lower
14" Box Squat with Average Bands
4x5 40" Concentric Good Mornings narrow stance 275
4x15 Pulldown Abs 90
100 Hamstring Curls 10 pound ankle weights
100 Tricep Extensions 10 pound ankle weights
warmup-pec stretching and 20 shoulder dislocates

45xlots
45+average bands x3
95x3
135x3
185x3
225x1 w/belt
275x1
315x1
335x1
345x1
345x1

The first 345 felt like I was pitching foward the whole way up so I repeated it, much better the second time.

Butcher
01-07-2010, 09:09 AM
6Jan09
ME Upper
Bench Press + doubled monster minis x3
3x5 Reverse Light Band Bench 245
2x5 DB Bench 85
4x12 Wide Grip Lat Pulldowns 85
2x10 1 Arm DB Rows 70
6x15 Face Pulls 40
100 Tricep Extensions 10 pound ankle weights
100 Hamstring Curls 10 pound ankle weights
warmup-foam rolling and stick

45x10
45+doubled monster minis x3
95x3
115x3
135x3
145x3
155x3
165x3
155x3
I wanted to use mini bands but when I put them on the bar I could feel that one had a lot more tension than the other. I want to start hitting two supplemental exercises from here on out on each ME upper day.

Butcher
01-10-2010, 10:07 AM
9Jan10
DE Upper

Warmup
1x40 Tricep Pushdowns mini band
1x40 Hammer Curls 10
1x20 Shoulder Dislocates

Dynamic Bench Press
45xlots
45+doubled monster minisx3
45+choked light bandsx3
95x3
115x3 w/close grip
115x3
115x3
135x3 w/med grip
135x3
135x3
135x3 w/comp grip
135x3

DB Bench Press
60x15
70x15

JM Press
95x12
95x10
95x10
115x8

Tricep Pushdowns
40x50
60x15
70x12
70x10

Neutral Grip Lat Pulldowns
100x10
110x10
110x10
110x10
110x10

1 Arm DB Rows
40x30
45x30

My ego really took hold on this. I should have kept it at 115 the whole time. This is almost what I had done on max effort just this week. Oh well, it was fun. Ive just started using DBs recently after a while of not using them and am using a lot more weight which is a nice confidence booster.

Butcher
01-11-2010, 07:34 AM
10Jan10
DE Lower

Warmup
5 min walking

13Ē DE SSB Box Squats 10x2
65x10
65+light bandsx2
115x2
155x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Conv./Sumo Speed Deads 8x1
135x3 Conv
225x3 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo

Abs, GHR and RH all superset

Side Pulldown Abs left side
70x15
70x15
70x15
70x15

GHR
10
10
10
10

Side Pulldown Abs right side
70x15
70x15
70x15
70x15

Reverse Hyper
150x15
150x15
150x15
150x15

10 min walking

I never made it to the gym Friday so Iím making the workout up now. I have one week of regular training and then a deload week, otherwise I would have just blown it off rather than readjust my whole schedule. Not bad squatting. I believe this is the first time I alternated sumo and conventional speed deads. The superset was a real gasser and seemed to take forever.

Butcher
01-14-2010, 09:52 AM
12Jan10
ME Upper

Warmup
Dynamic warmup

Part 1
Floor Press pinky on ring
45x5
95x5
115x5
135x5
155x3
185x3
205x3
225x3
235x
245x1
255x1 90 pound PR
265x0

Part 2
Warmup
None

Bench Press pinky on ring
45x5
95x5
135x5
185x12
205x8
225x5
135x20

DB Bench Press
70x5
80x5
90x5
100x2

Tricep Pushdowns
w/ straight bar
60x8
60x8
65x8
65x8

Rolling DB Tricep Extensions
10x100

I benched with the group between classes, but didnít have time for a full workout. I havenít done ME floor press since 31Jan08. My original plan was to stick with triples but changed my mind. Part 2 of the workout went good, I donít feel like the max effort work about 5 hours prior took a lot away from me. This is really the first time in about forever that I feel like my bench is making some good progress.

Butcher
01-14-2010, 02:38 PM
13Jan10
Back

Warmup
None

Wide Grip Lat Pulldowns
50x9
70x8
90x8
100x8
100x8

Single Arm Lat Pulldowns
40x12
40x12
45x12

Bench Press Pulldowns
75x12
75x12
75x12

Face Pulls
45x10
light band x15
45x10
light band x15
45x10
light band x15
45x10
light band x15

Fat Man Rows
12
12
12

The bench press pulldowns were me laying on a bench, pulling the bar down to me as if I was benching. Pretty similar in movement to doing a low row. I liked going from band to cable on face pulls, Ill have to remember that in the future.

Butcher
01-15-2010, 03:08 PM
14Jan10
ME Lower

Warmup
none

Conv. Deadlifts + quaded mini bands
135x3
135+quaded minis x3
185x1
225x1
275x1 w/blet
295x1
320x1 5 pound PR
330x1

40" Concentric Chain Suspended GMs wide stance
135x3
225x5
275x5
275x5
275x5
295x5

Pulldown Abs braced
90x15
90x15
90x15
90x15
90x15

I really need to stop doing these late night workouts, the quality and volume tends to suffer when I do. Quaded minis stress my grip way more than deadlifts with chains or rackpulls. I rarely even notice my grip when doing these, but add the bands and it is a whole different story. The cable setup at home that I do abs with has me pulling foward whereas a lat pulldown has me pulling down, it makes the start the hard portion and makes for a nice change of pace.

Travis Bell
01-15-2010, 03:17 PM
12Jan10
ME Upper

\
Floor Press pinky on ring
255x1 90 pound PR
265x0

Why on earth did you go for 265 if 255 was a PR?

the idea is to hit 5lb PRs and shut it down

Butcher
01-15-2010, 06:51 PM
Technically my old PR of 165 is 2 years old and Ive repped more than that on floor presses since then. So I dont feel there was anything significant in breaking this specific PR.

Travis Bell
01-15-2010, 08:10 PM
Technically my old PR of 165 is 2 years old and Ive repped more than that on floor presses since then. So I dont feel there was anything significant in breaking this specific PR.

That may be, but you missed the next weight so it didn't work out real well.

Just my 2 cents i guess.

Butcher
01-16-2010, 09:08 PM
16Jan10
DE Upper

Warmup
Dynamic Warmup

DE Bench
45x lots
45+doubled mini band x3
45+ 2nd doubled mini band x3
45+doubled light band only x3 w/ close grip
45x3
45x3
65x3 w/ medium grip
65x3
65+ choked average band x3
65x3 w/ comp. grip
65x3

DB Bench
65x15
70x15

KB Tricep Extension
12k x15
12k x12
16k x10
16k x10

Tate Press
40x12
45x12
50x10
50x10

Chest Supported Row
70x15 w/ pronate grip
70x12
70x12 w/ neutral grip
90x10

Wide Grip Low Rows
90x15
100x15
110x10
70x60

Bent Over Rear Delt Flys
15x15
15x15
15x12
20x10

Side Raises
10x30
10x30

Timed Bench 1 rep every 15 sec
95x2 min

The tension on this was unreal, but not as bad as I was expecting. Iíve never benched with this kind of tension before. I was still moving the bar with decent speed towards the end.

Butcher
01-21-2010, 09:31 AM
20Jan10
DE Lower

Warmup
5 min walking
dynamic warmup

13Ē DE SSB Box Squats 8x2
65x10
65+light bandsx2
115x2
155x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2

Conv./Sumo Speed Deads 8x1
135x3 Conv
225x3 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo

Abs, GHR and RH all superset

Side Pulldown Abs left side
70x15
70x15

GHR
10
10

Side Pulldown Abs right side
70x15
70x15

Reverse Hyper
150x15
150x15

10 min walking

This ended up not taking all that long. Iíll squat with these same weights and average bands, maybe this next cycle, maybe 2 cycles from now. Itís a deload week so I took it easy on the accessory volume. A full DE Upper workout Saturday and then into full gear for another 3 weeks.
I also spent some time playing around with some homemade indian clubs. Basically 2.5 pound plates on a dowel. This really had my forearms burning which I wasnt expecting. I really felt it a lot in my rear delts more than anything.

Butcher
01-23-2010, 02:34 PM
23Jan10
DE Upper

Warmup
Indian Clubs

DE Bench
45x lots
45+ doubled minis x5
95x5
135x5 w/ close grip
135x5
135x5 w/ med grip
135x5
135x5 w/ comp grip

Floor Press
135x15 w/ close grip
175x12
185x10 w/ med grip
195x8

Tricep Pushdowns
60x15
70x12
80x10
50x30

Neutral Grip Low Rows
90x15
100x12
120x10
70x50

Wide Grip Lat Pulldowns
100x15
100x12
110x10
80x30

Side Raises
10x40
10x40

Really good workout today. Sets of 5 on DE bench was kicking my ass. I was pretty happy with the numbers I did on floor presses. Everything else went good.

Travis Bell
01-24-2010, 03:14 PM
Hey, I don't know what time you squat during the week, but if you want, we can get together earlier in the morning before you have class or something so I can spot you

Butcher
01-24-2010, 07:08 PM
I do my ME squats monday, no class all day. Ill give you a call sometime tommorrow morning.

Ruff Riff
01-25-2010, 11:53 AM
Butcher!!! Here you are! Good reading brother.....

Butcher
01-26-2010, 09:54 AM
Thanks Riff. I havent had this journal all that long, but no one has threatened to ban me or sent me death threats for not being able to bench 300. So I think it would be fine if you started a journal here, escpecially with you nearing a 500 pound raw bench! And I promise not to bring any man love into it.


25Jan10
ME Lower

Warmup
Dynamic Warmup

Box Squats
45x3 @ 14Ē
95x3
135x3
185x3
225x3
275x3
315x2 w/ belt
365x2 @ 17Ē
405x2 w/ suit bottoms no touch
455x2 no touch
455x2 no touch
455x2 no touch
495x2 no touch
495x2 no touch

Ultra Wide Stiff Leg Deadlifts
215x6
265x6
285x6

Zercher Lunges
135x8
155x8

Ab Roller from knees
10
10
10
10

Squatting sucked. I couldnít come anywhere near touching. My legs have probably grown some which made getting the suit on very difficult, and I think it still need to come up some more. I think Iím not even going to worry about the suit again until after my meet in April. Then I will really focus on it. Zercher lunges worked my heart and lungs harder than my legs. I think I have logged these in the past as 16 reps meaning 8 left, 8 right. Here 16 reps means 16 left, 16 right, which makes a lot more sense. For the past 2 days, 3 as of 26Jan, my hamstrings have been extremely tight. On a good day I place my clenched fists on the floor with my knees locked, now on first try my finger tips are about a foot from the floor. With extensive stretching I can get back to where I was. One day I took a 20 minute nap and woke up to hamstrings just as tight as that morning. The only big change I can think of is having quit drinking coffee, a 2 pot a day habit on the 22nd of January.

Travis Bell
01-26-2010, 03:50 PM
Crap, sorry I never called you back. Mondays are crazy for me. My bad

Butcher
01-26-2010, 07:08 PM
No problem, I wanted to ask about Wednesday morning, forgot you were at Westside then.

Ruff Riff
01-27-2010, 09:14 AM
Thanks Riff. I havent had this journal all that long, but no one has threatened to ban me or sent me death threats for not being able to bench 300. So I think it would be fine if you started a journal here, escpecially with you nearing a 500 pound raw bench! And I promise not to bring any man love into it.

LOL!

Yeah probably breaks down to all the travel I do I just don't know if I could keep it up but we'll see, thanks brother, NICE deads on here as well...

Butcher
01-27-2010, 12:23 PM
27Jan10
ME Upper

Warmup
Indian Clubs
Dynamic Warmup

Bench Press w/ Chains
45x3 thumb to smooth
45+ 2 pr Chains x3
95x3
115x3
135x3
155x3
175x3
1955x3
215x3
230x3 5 pound PR
230x3

Floor Press
135+ 1 pr Chain x5 thumb to smooth
185x3
205x3
205x3

DB Bench
85x8
85x8
85x8
superset with

Tricep Pushdown
55x15
55x15
55x15

Wide Grip Lat Pulldown
75x20
95x10
95x10
95x10
95x10

1 Arm Lat Pulldown
45x8
45x8
45x8
45x8

Face Pull
45x15
45x15
45x15
superset with

H-Rolls
10x15
10x15
10x15

Tate Press
10x100

Great workout today. This was one of those days where I just didnít want to stop. I surprised myself by getting all 3 reps on the second set at 230. I was really feeling those ab rollouts from two days ago everytime I got off the bench, its been two years since Ive used the ab roller. Iím thinking within the next few weeks I should work up to a max single on the bench.

Ruff Riff
01-28-2010, 08:05 AM
Solid work E! That bench is moving brother!!!!!

Travis Bell
01-28-2010, 09:12 AM
Solid work E! That bench is moving brother!!!!!

Who said you could talk?! SHUT UP

Oh that's right, I said it....

Butcher
01-30-2010, 08:00 PM
29Jan10
DE Lower

Warmup
5 min stationary bike
Dynamic Warmup

DE SSB 13Ē Box Squats 12 sets
65x?
65+ average bands x2
115x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Sumo Speed Pulls 8 sets
225x3
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Abs, GHR, Side Bends and Reverse Hypers done as one superset

Pulldown Abs braced
110x20
110x20
10x20

GHR
10
10
10

Side Bends
85x15
85x15
85x15

Reverse Hypers
150x15
150x15
150x15

15 min walking

Really good workout today. Next week Iíll do 275 and one pair of chain on sumo speed pulls, then the next week 275 and two pairs of chain. One extra set added to the big superset next week also.

Butcher
01-30-2010, 08:01 PM
30Jan10
DE Upper

Warmup
Dynamic Warmup

DE Bench 6 sets
45x some
45+doubled monster minis x5
95x5
135x5 w/ close grip
135x5
135x5 w/ med grip
135x5
135x5 w/ comp grip
135x5

Close Grip 3 Board Press
135+doubled monster minis x10
165x10
175x8
135x16 max set

KB Tricep Extensions
16k x12
20k x7 grabbed the wrong KBs
16k x12
16k x12

Neutral Grip Lat Pulldowns
90x15
100x12
120x10
80x30

Chest Supported Rows
55x12 w/ pronate grip
70x15
70x15
45x30

DB Overhead Press
20x30
20x30
20x30
15x30

H Rolls
20x15
20x15
20x15

Great session today. The doubled mini monsters add about 110 at the top so I was locking out about 285 for reps off the 3 board. That felt really awesome. I am starting to see some tricep and back growth from all this high volume work.

Butcher
02-01-2010, 01:26 PM
1Feb10
ME Lower

Warmup
Dynamic Warmup

14Ē Box Squat
45x3
45+ average bands x3
95x3
135x3
185x3
225x3
275x1 w/ belt
315x1
335x1
350x1 5 pound PR
335x1

Conventional Rack Pulls
Pin 4
225x2
315x2
405x1
465x2
Pin 3
465x2
Pin 2
465x2

36Ē Chain Suspended GMs
wide stance
185x12
185x12
185x12

Ab Rollouts from knees
12
12
12
12

Hamstring Curls
10 pound ankle weights x100

On 350 my ass shot up right off the box and I ended up doing a good morning to get the weight up. I wish I had recorded my squats cause before Ive felt like I was completely bent over and video showed it wasnít as bad as it seemed, it would have been nice to see just what it looked like. Iíll come back to rack pulls in about 4 weeks starting at pin 3 and hopefully hitting pin 1. Pin 2 put the weights just about 5Ē off the floor, pin 1 would be about 3.5Ē

Butcher
02-02-2010, 09:48 AM
I weighed myself yesterday, 226.2. I was surprised cause I figured I would be well into the 230s. Not that I really care though. Also I have squatted with a straight bar a few times and havent had any elbow pain. Taking my grip out and using the saftey squat bar on DE day seems to be doing the trick.

Butcher
02-03-2010, 07:33 PM
3Feb10
ME Upper

Warmup
Indian Clubs
Dynamic Warmup

Bench Press
45x10 thumb to smooth
45+ doubled mini bands x3
95x3
115x3
135x3
155x3
165x3 misload with 10# plate
175x3
190x3 5 pound PR
200x3
205x3

DB Bench
70x6
90x8
90x8
90x8
Superset with

Tricep Pushdowns
55x15
55x15
55x15

Seated Overhead Press
45x5
95x5
135x6
145x4

1 Arm DB Rows
90x8
90x8
90x8
90x8

1 Arm Lat Pulldown
45x8
45x8
45x8
45x8
45x8

Face Pulls
45x15
45x15
45x15
Superset with

H Rolls
10x20
10x20
10x20

Tate Press
10x100

Another great bench day. I am really primed for a competition style bench PR. I havenít done a heavy overhead press in 4 months at least and wondered what I could do. I had last done 135x4 while standing. I also got a jug of Nitrean protein, its been close to a year since Ive had any protein shakes.

Learning2Lift
02-03-2010, 08:28 PM
Looking good Eli. You and your 10lb plate misloads haha.

Butcher
02-04-2010, 11:15 AM
I forgot about that. That makes two misloads in less than a week!

Ruff Riff
02-05-2010, 08:13 AM
Nice...

Butcher
02-05-2010, 08:28 PM
5Feb10
DE Lower

Warmup
Dynamic Warmup

DE SSB 13Ē Box Squats 10 sets
65x10
65+ average bands x2
115x2
155x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Sumo Speed Pulls 8 sets
135 + 1 pr chain x3
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Machine Squats
90x15
110x15
110x15
120x15
130x15

Abs, GHR, Side Bends and Reverse Hypers done as one superset

Ab Machine
170x12
170x12
170x12
170x12

GHR
10
10
10
10

Side Bends
85x15
85x15
85x15
85x15

Reverse Hypers
150x15
150x15
150x15
150x15

15 min walking

Its time to change up the GHRs for a bit, Ill probably use a mini band for either assistance or resistance. From the machine squats on it was one diant gasser. Once it warms up Im going to push the prowler at least once a week.

Butcher
02-06-2010, 02:42 PM
6Feb10
DE Upper

Warmup
Shoulder Dislocates

Dynamic Bench 7 sets
45x warmup
45 + doubled monster minis x5
95x5
135x5 close grip
135x5
135x5 med grip
135x5
135x5 comp grip
135x5
135x5

DB Bench
60x15
70x14
60x10

Tate Press
40x12
40x12
40x12
50x12

Lat Pulldown w/ chinning triangle
90x15
90x15
90x15
80x15
70x30

Chest Supported Rows
70x12 pronate grip
90x10
115x10
115x10

H Rolls
20x20
25x12
25x12
25x12

Side Raises
10 pound ankle weights x30
10 pound ankle weights x30

Tricep Extensions
10 pound ankle weights x100

It was just two of us today so we were moving at a lot faster pace than usual. CSRs were a lot heavier than what Iíve usually been doing. Iíve been keeping my lat work light to focus on feeling my lats work. When I go heavier I feel like I am just throwing weight around with no impact on my lats.

Butcher
02-08-2010, 05:52 PM
8Feb10
ME Lower

Warmup
Dynamic Warmup

Sumo Deadlift
135x3
185x3
225x3
275x1
315x1
365x1
405x1 w/belt
425x1 bad grip, not quite locked out
440x1
450x1

Anderson Squats out of chains, just below parallel
135x5
225x5
275x5
295x5
305x5

Pulldown Abs, braced
90x16
90x16
90x16
supersetted with

Ab Rollouts from knees
12
12
12

Hamstring Curls
10 pound ankle weights x100

I havent pulled sumo with straight weight since May. So this was a 55 pound PR over my gym lift, 45 pound PR over my competion sumo PR, and 15 pounds over my competition lift done conventionally. 465 is my goal in the April meet and I feel that is easily within my grasp. I tried Anderson squats for the first time today, they are much harder than I expected. Its also a real pain to get into position under the bar. I was feeling my hip flexors working overtime in the bottom of the squat.

Learning2Lift
02-08-2010, 06:12 PM
Nice deadlifting Eli! What exactly is an Anderson Squat?

Butcher
02-08-2010, 06:16 PM
Thanks Tyler. An Anderson squat a squat from the bottom up, so I get under the bar and stand up with it, versus squatting down and then back up. I beleive they are also called bottoms up squats.

Travis Bell
02-08-2010, 08:35 PM
Bottoms up squats.....sounds shady Eli

Butcher
02-09-2010, 08:19 AM
Haha! Note to self, never, ever call them bottoms up squats again!

Butcher
02-09-2010, 01:14 PM
fDVcetplHWg

My "I love me" video from yesterday

Travis Bell
02-09-2010, 02:10 PM
Nice pulling! I like the basement set up

I can't really see, what else do you have besides the rack?

Learning2Lift
02-09-2010, 02:17 PM
that's not his basement.. thats the frat house basement. You were there before, just blindfolded...

Butcher
02-09-2010, 05:41 PM
I thought I had posted pictures earlier in the journal but I guess not. These are a few months old but other than some rearranging its all the same as now.

http://img.photobucket.com/albums/v623/MrKasab/DSC03292.jpg

http://img.photobucket.com/albums/v623/MrKasab/DSC03291.jpg

http://img.photobucket.com/albums/v623/MrKasab/DSC03293.jpg

http://img.photobucket.com/albums/v623/MrKasab/DSC03296.jpg

It isnt much, but it works good enough for me. I would like to get a good flat bench and a texas power bar in the future for the gym.

Learning2Lift
02-09-2010, 07:23 PM
Awesome setup man.

Travis Bell
02-09-2010, 07:48 PM
that's not his basement.. thats the frat house basement. You were there before, just blindfolded...

I'm still not walking straight. Your voice haunts me at night.....

Making me watch Eli do those bottom up squats....I'll never be the same

Ruff Riff
02-10-2010, 07:19 AM
that's not his basement.. thats the frat house basement. You were there before, just blindfolded...



LOL LOL LOL!!!!!

Ruff Riff
02-10-2010, 07:19 AM
By the way nice set up E!

Butcher
02-11-2010, 09:34 AM
10Feb10
ME Upper

Warmup
None

Bench Press
45x3 thumb from smooth
95x3
115x3
135x3
155x3
175x3
195x3
215x3
225x3
240x3 5 pound PR
250x3
255x3
260x3

Floor Press
135+1 pr Chain x5 thumb from smooth
185x5
195x5
205x4 failed on 5th rep

DB Bench
95x6
95x5
95x5
superset with

Tricep Pushdowns
55x15
55x15
55x15

Tate Press
10x100


Another great bench session. I think a 3 rep max is generally said to be 90% of your 1 rep max, which puts my estimated max at 290. And to think I gave myself a years time to bench 300. In two weeks I will hit a max single. This was a late night workout so I skipped all the back work and will make it up the next day.

Learning2Lift
02-11-2010, 10:23 AM
That's a huge PR man, nice job. You'll get 300 in no time.

Butcher
02-13-2010, 02:19 PM
That's a huge PR man, nice job. You'll get 300 in no time.

Thanks man, 300 was actually my goal for the end of 2009, I missed it by a mile, it will be really nice to hit it only a few months into 2010.

11Feb10
Back

Warmup
20 Shoulder Dislocates

Rack Pullups
10
10
10

Wide Grip Lat Pulldown
95x10
95x10
95x10
95x10
70x35

Face Pulls
55x12
light band x15
55x12
light band x15
55x12
light band x15

Side Raises
10x30
10x30

Butcher
02-13-2010, 02:19 PM
12Feb10
DE Lower

Warmup
Dynamic Lower

DE SSB 13Ē Box Squats 8 sets
65x5
65+ average bands x2
115x2
155x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2

Sumo Speed Pulls 8 sets
135 + 2 pr chain x1
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

I had thought of using the strong bands for a DE squat cycle but after today decided against it. I would have to use a pretty light bar weight to be able to move the bar fast. My wife got off work early so I decided to head home and do my accessory work tomorrow.

Butcher
02-13-2010, 02:21 PM
13Feb10
Lower Accessory

Warmup
Dynamic Warmup

Machine Squats
90x15
110x15
120x15
130x15

Abs, GHR and reverse hypers done as one big superset

Pulldown Abs
110x20
110x20

GHR mini band assisted
12
12

Side Bends
85x15
85x15

Reverse Hyper
150x15
150x15

KB Swings
20k x20
20k x20

This ended up being a lot less volume than intended. Everything just felt really hard and I had a horrible time trying to catch my breath. Towards the very end I started getting shaky like my blood sugar had bottomed out. Usually I drink a gatorade throughout the workout but didnít today. Tuesday Iím going to add in a conditioning day. Right now Iím thinking a total of 30 minutes, the first 5 minutes something intense, like interval KB swings and/or high rep squats, followed by 25 minutes of fast walking on the treadmill. As I feel I am able to do more for the intense portion I will stretch out the time, but keep to the overall 30 minutes. Of course this will probably be adjusted as I go through it. Being fat is one thing, but being fat and out of shape is unacceptable!

Learning2Lift
02-13-2010, 03:09 PM
Thanks again man for the help today.

Travis Bell
02-13-2010, 04:00 PM
With the shakes thing, did you start drinking coffee again?

Butcher
02-13-2010, 07:31 PM
Yeah, but I cut way down, 2 cups a day max. I had one cup before I went to the gym, I really doubt its caffine sensitivity

Coke
02-13-2010, 07:40 PM
Props on the outstanding home gym man!!

Butcher
02-15-2010, 06:54 AM
Thanks CoCoa!

14Feb10
DE Upper

Warmup
Dynamic Warmup

Dynamic Bench 8 sets
45x warmup
45+ doubled minis x3
45+ choked lights x3
95x3
135x3 w/ close grip
135x3
135x3
135x3 w/ med grip
135x3
135x3
135x3 w/ comp grip
135x3

3 Board Press
155+ doubled minis x15 w/ thumb to smooth
165x12
175x12

Tricep Death and Destruction
155+ doubled minis

KB Tricep Extensions
16k x12
16k x12
16k x12
16k x12

Tricep Pushdowns
60x15
70x12
80x10
60x30

Lat Pulldown w/ chinning triangle
80x15
90x12
100x10
70x30

Low Rows
80x15
90x12
110x12
80x30

DB Overhead Press
25x30
25x25

Side Raises
10x20
10x20

It was nice to get back to sets of 3 on speed bench. Tricep death was full ROM for 5 reps, then 2 board, 3 board and on for 5 reps each without racking the bar, or at least I intended to do that, I think I made it through the 2 board and missed on the 3 board. But I still had to attempt each board, it was really ugly. Now Iím heading into a deload week, I will do my conditioning Tuesday, Wednesday or Thursday will be a real easy lower body workout, a full DE Upper workout Saturday and then back to the full load for another 3 weeks.

Ruff Riff
02-15-2010, 09:37 AM
I am still sick from watching you with that board ****!!!

You are one wild man E!!!!

Keep it up brother!

Butcher
02-17-2010, 10:08 PM
18Feb10
Conditioning

5 min Kettlebell Swings 20k
25 min Walking

Warmup
None

For the swings I set my timer for 30 seconds and did a set of 10 every 30 seconds. So it ended up being 10 sets of 10. The last minute really sucked on these.

Butcher
02-19-2010, 07:58 AM
18Feb10
Minimal Effort Lower

Conv Deadlifts
135x3
185x3
225x3
275x2
315x1
365x1

Hamstring Curls
10 pound ankle weights x100

365 is probably about 80%, real easy.

Ruff Riff
02-19-2010, 08:04 AM
EEEE Congrats man, Travis tod me about what was going on and your life is about to change brother!!!!

Butcher
02-19-2010, 11:07 AM
You got that right. Its 1 pm now and my wife is crashed out on pain meds, who knows how long it will be before the baby is here.

Learning2Lift
02-19-2010, 11:59 AM
Good luck Eli! Congrats!

Travis Bell
02-20-2010, 06:31 PM
Heard from Eli last night around 8:30 and his baby was born, both the baby and his wife healthy.

I'll let him tell the rest of it. Big congrats Eli on being a father!!

Butcher
02-20-2010, 07:41 PM
My son was born yesterday, weighing 8 pounds 1 ounce, 20 inches long. My wife was induced into labor due to her blood pressure being all over the place and the doctor decided to induce before it became a serious issue. Only about 6 days before her due date so the baby was full term. When she was induced she didnt really dialate much so the doctor said it was time for a C section.

The baby is totally healthy, even has my red hair. My wife obviously isnt very mobile, but she is recovering fine. Her blood pressure dropped down to normal ranges and has been pretty much the same now. We gave the baby my grandfather's name. I was thinking by having his name he has a big pair of shoes to fill, and its my responsibility to teach him how to fill those shoes. Pretty scary thought! Riff is right, I feel like my life has drasticly changed and my son isnt even home yet.

Ruff Riff
02-22-2010, 02:07 PM
E! Good times ahead brother good times indeed!

It changes for good reasons, I will tell ya what a wise man told me, enjoy every stage of his life, every stage is cool as hell but alwlays remember you can NEVER go back! Hold him every chance you get cause once he is mobile he won't let you, feed him bottles cause the time will come when he will want to feed himself (that aint all bad though) and love em everyday E! Kids are what we leave behind and they love ya no matter what! The coolest thing in the world for sure!

Just yesterday my son is sitting there and he just starts counting....up to 15! (he is 21 months) It was so cool, we count the stars on his ceiling every night after we read a few books. Usually I get to like 50 and he is asleep but it was so cool to see him do that. You will have moments like that every day after he is about 7 months! Before that he just poops, cries and eats! He will do something everyday he was not doing the day previous! Good stuff man! And your lifting will change, for me being diebetic I want to be here for my son and I want to be able to kick his ass when he is 18 LOL! I got two and I will have to keep them in line!

Congrats E I have a smile on ear to ear right now for you brother!!! Love em hard E! Greatest gift a man could get next to some free protein! :)

Butcher
02-22-2010, 06:57 PM
Thats really cool to read Riff. You really sound like one proud daddy!

http://img.photobucket.com/albums/v623/MrKasab/DSC03606.jpg

22Feb10
DE Upper

Warmup
None

Dynamic Bench 8 sets
45x warmup
45+ doubled minis x3
45x3
45+ doubled light band only x3 w/ close grip
45x3
65x3
65x3 w/ med grip
75x3
75x3
85x3 w/ comp grip
85x3

Reverse Light Band Bench
135x5 thumb to smooth
185x15
225x12
245x12

I didnít get home until late at night and had to get up real early, so minimal volume today.

Learning2Lift
02-22-2010, 08:45 PM
Congrats Eli. Definitely has your red hair.

Travis Bell
02-22-2010, 08:51 PM
I'm nominating Eli for coolest picture of the decade right there. That's some awesome stuff.

Coke
02-23-2010, 07:27 AM
I know I don't say much in here but I do take a look from time to time. You and your wife have got to be beaming with pride right now, Congratulations!!

Butcher
02-24-2010, 12:54 AM
Thanks guys, I really dont think I have ever been as proud of something in my life as I am of my child.

23Feb10
ME Lower

Warmup
None

Free Squat
45x3
95x3
135x3
185x3
225x3
275x3
315x1
345x1 w/ belt planned opener
380x1 planned 2nd attempt
405x1 high
420x1 5 pound PR

Rack Pulls
@Pin 3
225x2
315x2
405x1
465x1
@Pin 2
465x1
@Pin 1
465x0

Ab Wheel Rollouts from knees
12
12

Ab Wheel Rollouts standing
12
12

Squats went good, video showed me a little high with 405 but it was easy enough I didnt feel the need to repeat it. 420 was to depth. I could have gone for a bigger PR, but wanted to do some rack pulls so didnt want to blow everything on squats. I just didnt have it in me tonight to pull doubles. Since they are reduced ROM I figured doubles would at least give me more time under tension, hopefully resulting in better carry over to full ROM deads. Ab wheel rollouts from knees I could extend fully, relax on the floor and still get back to the starting position. From standing I kept the wheel under my shoulders the whole time, I dont think I have the lat strength to do a full ROM, but dont care, Im just doing them for stronger abs for a bigger total.

Learning2Lift
02-24-2010, 09:01 AM
Nice Squatting Eli.

Ruff Riff
02-24-2010, 11:41 AM
Go E!!!!!

Ruff Riff
02-24-2010, 02:25 PM
Dude they make shirts that small for little kids? I gotta get two, one for Jax and one for Ty!

Butcher
02-24-2010, 03:18 PM
http://www.westside-barbell.com/westside-clothing/

Here you go Riff.

Butcher
02-26-2010, 08:19 AM
24Feb10
ME Upper

Warmup
None

Bench Press
45x warmup pinky on ring
95x5
135x3
155x3
175x3
195x3
215x3
235x1
255x3
265x1
275x1
285x1
285x1 big PR

Floor Press
135+ 2 pr Chain thumb from smooth x5
185x5
190x5
195x4 miss on 5th rep

Tate Press
10x100

My last single max bench was 250 in competition, I did 260x3 two weeks ago. I will hit all these same numbers in two weeks with a little wider grip and see how it feels compared to today to see just what my competition grip should be. On floor presses next week I will use one pair of chain, then straight weight the next week. Doing this worked pretty good on deadlifts, I want to see how it works to drive up my bench.


Bench Training Review

My bench has made some great progress lately. I hit 35 pound PR on 2 board press towards the end of December. A 35 pound PR is very significant PR for me. I went and picked an equally old PR that was full ROM to make sure I could break it to the same degree. I figured if I couldnít I had inadvertently developed a lot more mid to top range without the bottom range strength to back it up. I ended up with a 25 pound PR and was satisfied. That did a lot to boost my confidence and Iíve been on a roll ever since. This last ME bench further reinforces it. The following is a list of things I feel has significantly helped my bench, in no particular order.

Gaining weight.

Higher volume workouts. This and gaining weight complement each other.

Training speed bench with a group and being the weakest in the group.

Sets of 5 on speed bench.

Triples for max effort.

Accommodating resistance on ME and supplementary lifts. A big problem I would have is unracking heavy benches and thinking ďCrap, this is really heavy.Ē which just sets me up mentally to fail. Chains and bands allowed me to get used to supramaximal weights and be able to unrack heavy weights with confidence.

Having done 4 meets and the motivation gained through doing them and setting goals for future meets.

The deload week consisting of very minimal volume and intensity. I feel a slight reduction is not as effective. Prior to the 35 pound PR off the 2 board my training was right after a meet and I wasnít very strict, I was taking it pretty easy for a few weeks.

A few of the variables that are in play but I donít feel had as big of an affect as the above are,

Equal press to pull volume. One set of rows and/or rear delt for every set of pressing on a weekly basis.

100 rep tricep exercises.

Doing lots of floor presses. Maybe this one should be in the major affect category but Iím really not sure.

Ruff Riff
02-26-2010, 08:41 AM
On your list of things that helped you?

You forgot one thing...your an animal! Good stuff E! That boy will make you stronger too!

Butcher
02-27-2010, 07:31 PM
26Feb10
DE Lower

Warmup
Dynamic Warmup

13Ē Box Squats 12 sets
45x5
45+ average bands x2
95x2
135x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2

Speed Deads 8 sets
135x3 conventional
225x3 sumo
315x1 conventional
315x1 sumo
315x1 conventional
315x1 sumo
315x1 conventional
315x1 sumo
335x1 conventional
335x1 sumo

Pulldown Abs
110x15
110x15
110x15
supersetted with

Romanian Deadlifts
225x10
225x10
225x10

Reverse Hyper
150x20
150x20
150x20

15 min walking

This is the first time Iíve done speed squats with a straight bar in a while. Next week will be higher volume than this.

Butcher
02-27-2010, 07:31 PM
27Feb10
DE Upper

Warmup
None

Dynamic Bench 8 sets
45x warmup
45+ doubled monster minis x6
45+ choked lights x3
95x3
135x3 w/ close grip
135x3
135x3
135x3 w/ med grip
135x3
135x3
135x3 w/ comp grip
135x3

Bench Press
155x20 pinky on ring
155x20

Tate Press
40x12
50x12
50x12
50x12

Neutral Grip Lat Pulldowns
80x15
100x12
110x10
80x30

Close Grip Low Rows
100x15
110x12
120x10
90x30

Came home and did,

Face Pulls
55x10
light band x15
55x10
light band x15
55x10
light band x15

Tate Press
10x100

Speed bench was real heavy today. I was joking that it was a circa max bench phase. When I got to comp grip I could actually put something resembling speed into it, but everything before was slow. Sets of 5 for speed for the next 3 weeks. I had to leave early cause I had family coming over and then found out they werenít going to be home for a while so I did a little extra when I got home.

Butcher
02-27-2010, 07:33 PM
On your list of things that helped you?

You forgot one thing...your an animal! Good stuff E! That boy will make you stronger too!

I figure I will do like Milo did with the calf, press him overhead everyday until he is one big boy!

Ruff Riff
03-01-2010, 08:52 AM
GREAT to see you Saturday and congrats again E, the best times in your life are ahead of you my friend!!! First time he asks you to feel his muscle and puts his arm in the air!!!

Good times brother!

Butcher
03-10-2010, 11:45 AM
3Mar10
ME Upper

Warmup
None

Bench Press w/ thumb to smooth
45x warmup
45+ doubled mini bands x3
95x3
115x3
135x3
155x3
175x3
195x3
210x3 5 pound PR
210x3

Floor Press w/ thumb to smooth
135+ 1 pr chain x5
185x5
195x5
200x5

Prior to my son being here, I was still able to get in workouts even with crappy time management. Now it just isnít possible. Iím starting to work on getting my life a lot more organized. Training is not my number one priority, but it is the one thing that keeps me grounded. If Iím doing all I need to be in the gym, everything flows a lot smoother outside of the gym.

Butcher
03-10-2010, 11:46 AM
5Mar10
DE Lower

Warmup
Dynamic Warmup

13Ē DE Box Squats 10 sets
45x2
45+ Average Bands x2
95x2
135x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Speed Deads 8 sets
135x2 Conv
225x2 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo
335x1 Conv
335x1 Sumo
355x1 Conv
355x1 Sumo

Narrow Stance GMs
135x10
185x12
185x12
185x12

Front Squats
135x10
155x10
155x10

Ab Wheel from knees
15
15

I imagine when people go to hell, they have to do front squats. The rep work kills me.

Butcher
03-10-2010, 11:50 AM
8Mar10
DE Upper

Warmup
Dynamic Warmup

Dynamic Bench 5 sets
45x warmup
45+ 2 pr chains x5
95x5
135x5 w/ close grip
135x5
145x5 w/ med grip
145x5
155x5 w/ comp grip

Bench Press thumb to smooth
165+ 2 pr chains x15
165x10

DB Bench
70x15
70x10

1 Arm Row
70x15
70x15
70x15
70x15
superset w/

Tricep Pushdowns
55x10
55x10
55x10
55x10

Wide Grip Lat Pulldown
90x10
90x10
80x10
80x10
Rear Delt Raise
10x15
10x15

Timed DB Bench
30x5 min
1 rep every 10 sec

I was getting smoked with pressing. I think I was trying to do too much too fast, should have used longer rests. Timed DB bench was much, much harder than anticipated. I held the DBs at lockout until I had to do a rep. Each rep wasnít hard, but holding them was killing me. I think I might replace the 100 rep work with these.

Butcher
03-10-2010, 11:50 AM
9Mar10
ME Lower

Warmup
None

Reverse Average Band Deadlift
135x3
225x3
275x3
315x3
365x1
405x1
455x1
475x1
495x0

Wide Stance GM
135x5
225x5
275x5
275x5
275x5
275x5

Close Stance GM
135x20
135x20

DB Lunges
45x12

KB Swings
20k x15
20k x15
20k x15

I forgot my belt so I did beltless deadlifting for the first time since I was deadlifting low 300s. The bar was super chromed and just felt slimy, holding on to heavy weights was a bit difficult. I was about to attempt 495 a second time, then remembered with one exception I have never missed a deadlift, then came back to be successful so I decided to move on. I had done a crap ton of ab work in my health and fitness class so I didnít bother doing any during the workout.

Learning2Lift
03-10-2010, 12:28 PM
Glad to see you back to training. Hope your son is doing good.

Butcher
03-11-2010, 03:46 PM
I didnt stop training, just missed a workout or two, and had a couple of real substandard workouts. I want to try to get my workout time reduced to an hour. Two hour workouts are now quite an inconvienence, which means I got to get in shape. Good thing its prowler weather outside now, finally!

11Mar10
ME Upper

Bench Press
45x warmup middle finger on ring
95x5
135x3
155x3
175x3
195x3
215x3
235x1
255x3
265x1
275x1
275x1
225x7

Floor Press
135x5 thumb to smooth
185x5
205x5
215x5
225x5

DB Bench
85x5
85x5
85x5
superset with

Tricep Pushdowns
60x15
60x15
60x15

Wide Grip Lat Pulldown
90x15
90x15
90x15
100x12
superset w/

Chest Supported Row
90x8 w/ neutral grip
90x8
90x8
115x6

1 Arm Lat Pulldown
50x8
50x8
40x12
40x12

Low Pulley Face Pull
50x15
50x15
50x15

This is pretty much the same ME work from two weeks ago, same workup and all, just a little wider grip. I had hit 285 before and considered going up, this time I hit 275 and new that was it for the day. Obviously there is a lot more factors than just grip width, but Iím taking this to mean I shouldnít adjust the grips I use in training. I donít think I ever tried repping 225, I wanted 5 reps so was real happy with 7.

Butcher
03-17-2010, 05:58 PM
12Mar10
DE Lower

Warmup
Dynamic Warmup

13" DE Box Squats 8 sets
45x warm up
45+ Average Bands x2
95x2
135x2
185x2
205x2
205x2
205x2
205x2
205x2
205x2
225x2
245x2

Speed Deads 8 sets
135x2 Conv
225x2 Sumo
315x1 Conv
315x1 Sumo
315x1 Conv
315x1 Sumo
335x1 Conv
335x1 Sumo
355x1 Conv
355x1 Sumo

I had a lot of driving to do the next day so I cut this one short cause it ended up being midnight. I really feel like my speed with sumo deads is coming along fine, Ive never moved 315 like I did this workout. I timed this and it took me 57 minutes from first rep with just 45 to the very last deadlift. Squats took 30 minutes. I really dont feel like I am goofing off between sets, but dont know where the time is going. Im going to start timing my rest periods and see how long my workouts take after that.

Butcher
03-17-2010, 09:38 PM
13Mar10
DE Upper

Warmup
None

DE Bench 6 sets
45x warm up
45+ doubled minis x5
95x5
135x5 w/close grip
135x5
135x5 w/med grip
135x5
155x5 w/comp grip
155x5

DB Bench
70x20
60x19 missed 20th

Rolling Tricep Extensions
40x10
40x10
40x10
40x10

Tricep Pushdowns w/rope
50x15
50x12
30x30

Low Row
80x20
100x15
110x12
120x10
80x30

CSR w/neutral grip
90x8
110x8
115x8
115x8
135x8

Side Raise
10 pound ankle weights x40
10 pound ankle weights x40

Timed DB Bench
40x2 min
1 rep every 10 seconds

It was just two of us so this was a real fast paced workout, just about an hour to get all this done. So I know I can tolerate high volume, dense workouts, just got to make it a habit. I think varying the weights and/or reps on accessory work can help me make each set a quality set and still get it done quickly, something to remember in the future. This is the last regular workout for a week, deload week and then back at it for three weeks.

Travis Bell
03-18-2010, 03:46 AM
Hey, I'll be in at 9am this week as well on Saturday. Let me know if you want to can make it.

Butcher
03-18-2010, 01:27 PM
9 am on Saturday is fine, see you then.

Butcher
03-19-2010, 05:38 PM
19Mar10
Lower Body

Warmup
Dynamic Warmup

13" Box Belt Squats
Light bands x12
Light bands x12
Light bands x12
Average bands x10
Average bands x10
Superset with

Belt Squat Push Offs
Light bands x25
Light bands x25
Light bands x25
Average bands x25
Average bands x25

Foward Sled Dragging
steel sled on grass
95x40 yards
95x40 yards
130x40 yards
130x40 yards
150x40 yards
150x40 yards

Ive tried free weight belt squats one time and it was way too much of a hassle to bother with. Doing them with resistance bands is a whole lot easier to set up. This is the first time Ive been able to use the Spud sled dragging belt since Ive had it since Christmas. Its a little more comftrable than using a power belt, but a lot more easier to get into and out of.

Butcher
03-20-2010, 03:37 PM
20Mar10
DE Upper

Warmup
None

DE Bench w/ Arch Bar 7 sets
45x warmup
45+ doubled minis x5
95x5
135x5
135x5
135x5
155x5
155x5
155x5
155x5

Pin Press @ Pin 16
185x12 thumb from smooth
235x6
235x6 comp grip
195x10

Rolling Tricep Extensions
40x15
40x12
40x12
40x12

Lat Pulldown w/ chinning triangle
80x15
100x12
110x10
80x15

Low Row
80x15
90x15
110x10
60x50

Chest Supported Row
90x8
115x8
115x8
115x8

Side Raises
10 pound ankle weights x50
10 pound ankle weights x30

Tricep Extensions
10 pound ankle weights x100

Just two of us again so it was real fast paced. This is the first time using the arch bar and I really feel like it helps get the back more involved in benching, especially the rear delts. Pin presses were much harder than expected, the pins were at about 2 board height.

Butcher
03-23-2010, 02:18 PM
22Mar10
ME Lower

Warmup
Dynamic Warmup

Back Squat
45x5
135x5
225x5
275x3
315x1
365x1 w/belt
405x1
425x1 5 pound PR
405x1

40Ē Chain Suspended GMs wide stance
225x8
275x8
275x8
275x8
295x5

Dimel Deads
135x20
155x20
175x20
superset with

Ab Rollouts from knees
15
15
15

13Ē Box Belt Squats
Average bands x12
Average bands x12
superset with

Belt Squat Push Offs
Average bands x25
Average bands x25

Training Time
63 minutes

My first rep with 405 felt like I was good for an easy 15 pound PR and then I ended up barely grinding out a 5 pound PR. I video taped my heavy squats and depth was good, with the meet coming up thatís more important to me than hitting PRs. Training time refers to the time from the first warmup rep (not the general purpose warmup) to the last rep of the last exercise. After my ME squats I tried using 1 minute rest periods. I went over quite a few times, but the general point is to shorten the workout. Normally a workout like this would last 90 to 120 minutes.

Butcher
03-25-2010, 03:12 PM
24Mar10
ME Upper

Warmup
None

Bench Press
45x warmup thumbs from smooth
45+ doubled minis x3
95x3
115x3
135x3
155x3
175x3
195x3
215x3 5 pound PR
195x3

Pin Press @ Pin 14
185x4 thumbs from smooth
225x5
235x5
245x2

DB Bench
85x10
95x5
supersetted with

Tricep Pushdowns
60x12
60x12

1 Arm Lat Pulldown
60x8
60x8
60x8

Kroc Rows
95x10
95x10
95x10

Face Pulls
55x10
light band x15
55x10
light band x15
55x10
light band x15

Timed DB Bench
30x5 min
1 rep every 10 seconds

Training Time
82 minutes

For referance, pin 14 is about 4 inches off my chest, pin 10 is where I set them for full ROM saftey, with one inch hole spacing. I will probably do a different pin next week, then another different one or a 1 or 2 board the third week. On timed DB bench I will be waving it weekly by reducing the time and increasing the weight.

Butcher
03-28-2010, 07:32 PM
25Mar10
DE Lower

Warmup
5 min forward sled dragging 125, steel sled on asphalt

13Ē DE SSB Box Squats 6 sets
65x2
65+ Average bands x2
165x2
215x1
215x1
215x1
215x1
215x1
215x1

Conv Speed Deads @ Pin 2
135+ quaded mins x1
225x1
275x1
275x1
295x1

GHR
11
9
5

Reverse Hyper
140x10
140x10
160x10

I ended up cutting this one short due to having to get to school.

Butcher
03-28-2010, 07:33 PM
28Mar10
DE Upper

Warmup
None

DE Bench 8 sets
45x warmup
45+ doubled minis x3
95x3
135x3 w/ index finger to smooth
135x3
135x3
155x3 w/ thumb to smooth
155x3
155x3
175x3 pinky on rings
175x3

Close Grip Pin Press
155+ doubled minis x12
225x8
205x10
155x20

Tricep Pushdowns
60x15
70x12
80x10
50x30
superset w/

Low Row
90x15
110x12
120x10
70x50

Face Pulls
40x15
50x12
50x15

Chest Supported Rows
90x15 w/ pronate grip
115x12
125x10
135x8

Side Raises
10 pound ankle weights x40
10 pound ankle weights x40

Tricep Extensions
10 pound ankle weights x100

Another real fast paced workout. On speed bench I worked up to 175 and still was able to move it with a little bit of speed. Thatís really odd since I hit 215 + doubled minis for a triple as max effort work the same week. Pin press was just the last few inches of lockout. I feel like I can go heavier on lat exercises and feel it in my lats compared to a few months ago. Going lighter on them for a while seemed to help.

Butcher
04-01-2010, 09:27 AM
30Mar10
ME Lower

Warmup
Lots of shoulder movements

Conv. Deadlifts
135x3
135+ quaded minis x3
185x1
225x1
275x1 w/belt
315x1
335x1 5 pound PR
345x1
315x1

40Ē Chain Suspended GMs wide stance
275x10
285x8
295x8
295x8

Dimel Deads
155x20
155x20

13Ē Box Belt Squats
Average bands x12
Average bands x12
superset with

Belt Squat Push Offs
Average bands x25
Average bands x25

Plate Pinch Deadlifts
90x10
100x10

Training Time
78 minutes

I ended up having to do 2 circuit training workouts for two separate classes today, considering this I was real happy with the 15 pound PR. Maybe it could have been 25 on a better day. I also ended up tweaking my shoulder during all the circuit stuff but the next day its fine. During the dimel deads I realized my conditioning level is starting to improve a little bit. Plate pinch deadlifts were set up so I was straddling the bar and grabbing the plates. The weight refers to the weight loaded on the working end of the bar only

Butcher
04-01-2010, 11:45 AM
Weight update
1Feb 226.2
1Mar 228.6
1Apr 230.2

Im really happy with this. Supposedly most people can expect to gain a max of two pounds of muscle a month so I feel Im right on track. No diet plan, just making a point to eat a lot.

Travis Bell
04-01-2010, 12:15 PM
Riches weight update

- skinny and weak
- smaller and dumber
- developing bad smells and yet, somehow smaller, but has managed to maintain the water levels in his body through breathing oxygen

Learning2Lift
04-01-2010, 12:32 PM
Nice work Butcher!

And to Travis... that made my day haha

Butcher
04-01-2010, 02:10 PM
Haha! Sounds like someone is frustrated at having to listen to a bunch of crap.

Travis Bell
04-01-2010, 03:00 PM
I just thought the world should know how "The One" is doing

His contributions to this world are to be noted by all. Mostly through shouting...

Butcher
04-03-2010, 07:10 PM
3Apr10
DE Upper

Warmup
None

DE Bench 8 sets
45x warmup
45+ doubled minis and chocked lights x3
95x3
135x3 w/ close grip
135x3
135x3
135x3 w/ med grip
135x3
135x3
135x3 w/ comp grip
135x3

3 Board Press thumb to smooth
185+ doubled minis x12
195x10

2 Board Press thumb to smooth
195+ doubled minis x8
205x8

KB Tricep Extensions
16k x15
16k x15
16k x15
16k x15

Low Rows
110x15
120x12
130x10
90x30

Chest Supported Rows
115x12 w/ neutral grip
125x10
135x8 w/ pronate grip
135x8

Side Raise
10 pound ankle weights x50
10 pound ankle weights x40

Prowler
180x10 trips of 40 yards

Tricep Extensions
10x100

I was feeling pretty strong this workout. Board pressing was awesome. I finally pushed the prowler after meaning to for weeks. I alternated between high and low handles each trip, its easier than trying to turn it around. Last time I ever pushed this it was low handles that was harder, this time it was harder with the high handles.

Travis Bell
04-03-2010, 09:10 PM
That prowler work had me messed up good for a few hours lol. I think all of Smithville got a good laugh out of watching me waddle around our yard doing clean up work, like I'd had 3 40's for breakfast

Butcher
04-05-2010, 09:13 AM
Same here. Usually I feel normal by the time I get home, but after the prowler I just felt worn out for hours afterward.

Ruff Riff
04-05-2010, 09:56 AM
I threw up on the way home and all was good, still sore from the leg extensions from LAST week! All gatorade though, shouldn't drink so much when I know the prowler is coming!! LOL

Butcher
04-13-2010, 09:13 AM
Ive trained a few times since I last posted a workout, but have been in a funk. I just totally lost all motivation which I think is beyond effed up being just a few weeks from a meet and looking at adding 200 pounds to my total in 6 months. So Im out of my funk, threw off my skirt and am back at it.

12Apr10
ME Lower

Warmup
None

Squat
45x3
135x3
225x3
275x3
315x1
365x1 w/belt
405x1
405x1

Conventional Deadlift
135x1
225x1
275x1
315x1
365x1
405x1 w/belt
425x1
425x1

Training Time
52 minutes

Iíve squatted 405 easier in the past than I have tonight, but no big deal. It was heavy enough I didnít feel like attempting a PR. 2 weeks out is too close to meet to be missing weights. I had zero issues knowing and hitting depth, which was something I was worried about at my last full meet. Deadlifts I would have like to pulled 455, but again didnít feel like missing any weights so I took it a bit easier.

Butcher
04-13-2010, 09:23 AM
Right now my plan is looking like this,

Squat 1 380
Squat 2 415
Squat 3 435

Bench 1 255
Bench 2 270
Bench 3 300

Dead 1 405
Dead 2 440
Dead 3 470

I was originally planning on two deload weeks but have to adjust that now, I wil train normally through the week, DE Upper will be just benching, no lat work, then Monday do just the planned squat warmup, working up to probably 345 followed by some light recovery type stuff, then Wednesday my bench warmup followed by light recovery type stuff and then the meet Saturday.

Ruff Riff
04-13-2010, 09:50 AM
Go get em E! I think I will be in attendance, giving a yell here and there for you animals!!!

Butcher
04-15-2010, 09:08 AM
Glad you can be there Riff.

14Apr10
ME Upper

Warmup
None

Bench Press
45x warmup comp grip
95x3
135x3
185x3
205x3
225x3
245x3
270x3 5 pound PR
225x7

1 Board Press
245x5 w/ comp grip
255x3
265x2

DB Bench
75x12
85x7

Chest Supported Row
90x15
115x10
115x10
Supersetted with

Face Pulls
40x15
40x15
40x15

Low Row
110x12
120x10
Supersetted with

H Roll
20x12
20x12

Everything from 205 on just felt heavy, but it didnít slow me down. I was getting handoffs for 205 or 225 and up, depending on how things go at the meet I might take handoffs. Iím not really used to getting handoffs so its not a big deal if I donít.

Butcher
04-17-2010, 11:41 AM
16Apr10
DE Lower

Warmup
Foam rolling and stick
20 shoulder dislocates

13Ē DE Box Squats 8 sets
45x10
45+ Average bands x2
95x2
135x2
185x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2

Conv Speed Deads 8 sets
135x1
225x1
315x1
315x1
315x1
315x1
335x1
335x1
355x1
355x1

GHR, RH and abs all superset

Reverse Hyper
150x15
150x15
150x15

GHR
12
12
12

Pulldown Abs (braced)
120x12
120x12
120x12

This is the last full workout prior to the meet. Everything felt really good.

Butcher
04-18-2010, 06:35 PM
18Apr10
DE Upper

Warmup
Side raises and stick

DE Bench 8 sets
45+dbl monster minis x3
45+ chocked lights x3
95x3
135x3 close grip
135x3
135x3
135x3 med grip
135x3
135x3
135x3 comp grip
135x3

DB Bench
60x20
70x16

Tricep Pushdowns
50x15
60x15
70x12
50x30

Side Raises
10x30
10x30
Superset with

Hammer Curls
25x20
25x20

My left side delt feels tweaked, the side raises really helped. I might have just slept on it funny. The DE benching was quite a bit of tension, it felt good when I was using my comp grip though.

Butcher
04-20-2010, 02:00 PM
19Apr10
Lower Body

Warmup
Dynamic Warmup

Squats
45x5
135x3
225x3
275x1 w/belt
315x1
345x1

Standing Hamstring Curls
10 pound ankle weights x100

Side Raises
10x40
10x30

The squatting is pretty much what I will do in the warmup room. Shoulder still giving me occasional discomfort but I think it will be fine.

Butcher
04-25-2010, 06:26 AM
Meet results

Squat
Attempt 1 380 good lift 5 pound PR
Attempt 2 415 good lift goal
Attempt 3 435 good lift

Bench
Attempt 1 255 good lift 5 pound PR
Attempt 2 270 good lift goal
Attempt 3 300 no lift

Deadlift
Attempt 1 405 good lift
Attempt 2 440 good lift 5 pound PR
Attempt 3 465 no lift goal

Total 1145, full meet PR of 140 pounds, missed my total goal by 5 pounds, if the math sounds weird its cause there was a push pull done after my last full meet. I post full details later.

Learning2Lift
04-25-2010, 07:27 AM
You crushed those squats man! Congrats on a great meet. Thanks again for the help.

Butcher
04-25-2010, 05:50 PM
24Apr10
Iron House Classic

I weighed in about 15 hours prior to the start of the meet, weight was 220 on the dot. Squat warmups were stressful cause they kept changing the time the comp would start, but other than that was fine. 60, 150, 240, 290, 330 was my warmup weights. This was the first time both squatting with a mastodon squat bar and out of a monolift. I didnít even notice that the bar was a lot thicker. I felt a bit unstable after unracking each weight, but simply had to take my time and make sure I had balance before I did anything. 380 was my first attempt and it was easy for a 5 pound PR. 415 was my goal weight and it was a bit of a struggle but no issues. 435 was my third attempt. I had issues getting it unracked cause my heels werenít under the bar enough, I readjusted real quick and unracked it and got a good lift. On video I saw I was really struggling to keep my chest going up with my hips.

Bench warmups were 45, 95, 135, 185, 205 and 225, getting everything from 135 on handed off. 255 was my first attempt for a 5 pound PR, good lift. 270 was my second attempt and my goal, good lift but a little harder than expected. On 300 I got all amped up for it and totally forgot I was getting a hand off and unracked it myself. I wasnít even in position for a good unrack because it was really hard. I donít think I even got the bar off my chest.

Deadlift was done conventional. 135, 225, 275, 315, 365 warmup. 405 was my opener. At this point it was something like 5 or 6 and it had been one long day. 405 was a lot harder than I would have liked. 440 was my second attempt for a 5 pound PR. It was a good lift. It was hard, but left me confident I could do another 25 pounds. I had strained a lot harder in the past and been successful. 465 was my goal for the meet, but I ended up dropping it. I donít know if I set my grip wrong or if it just wasnít strong enough. I honestly feel if I could have held on I would have made the lift. I ended the day with an 1145 total which was 5 pounds shy of my total goal.

Congradulations to Tyler on his first bench meet, leaving with a PR of 435. Thanks to Tyler, Travis and Riff for help, advice and just being there to BS with.
And a side note, Laura Phelps benches 275 raw a whole lot easier than I do

Ruff Riff
04-26-2010, 08:27 AM
AWESOME meet Eli, that had to be a long day, I mean it was hell for me and I was not even competing! Yeah and next time I won't get you that amped up! You just tore that bench off the rack and I was just king of standing there like...OKEEDOOKEE! LOL, good times for sure E and Great meet, hope you went home and told your boy, "daddy got stronger!" I think being fit and working out is one of the best things we can teach our kids! You got some real grit E congrats on the PR's!!!

Butcher
04-27-2010, 08:16 PM
Here is the video of the squats.

SqbHip1OAtg

Butcher
04-27-2010, 08:31 PM
27Apr10

Hammer Curls
15x20
15x20
15x20
15x20
15x20
supersetted with

Tricep Pushdowns
light band x20
light band x20
light band x20
light band x20
light band x20

This workout started with me trying to do saftey squat bar squats in my squat suit bottoms but gave up on it. I either have to stretch the legs out or trade it for a larger suit. I realized I cant tolerate heavy squats and benching in one day. My last full meet my elbows hurt like hell, and one is bothering me now. This time Im going to be a lot smarter. I think I am going to make hammer curls a steady thing, as some of the pain is in my bicep. I also have some new short term goals. By July 31 I want to accomplish a 455 squat, 315 bench, and 485 deadlift, all gym lifts.

Learning2Lift
04-28-2010, 07:57 AM
You'll hit all those gym lifts and then some... and after watching that video it's clear why they were calling everyone else "high" on squats haha

Butcher
05-01-2010, 05:18 PM
1May10
DE Upper

Warmup
Hammer Curls
15x20
10x40

DE Bench 7 sets
45x warmup
45+ dbl minis x5
95x5
135x5 w/close grip
135x5
135x5 w/med grip
135x5
135x5
135x5 w/comp grip
135x5

DB Bench
60x20
60x20

Tate Press
40x12
50x12
50x12
50x10

Lat Pulldown w/chinning triangle
90x15
110x12
120x12
90x25

Seated Row
90x15
110x12
130x10
90x35

Face Pulls
40x15
50x15
50x15

Prowler
160x 8 trips of 40 yards

Hammer Curls
25x15
25x15
25x15

Tate Press
10x100

My bicep was hurting pretty good, which made pressing with any speed really difficult. I had tried to do rack pushups, I did one and my bicep screamed. After all the back work and the prowler my bicep was actually feeling pretty good.

Butcher
05-05-2010, 11:02 AM
4May10
ME Lower

Warmup
Dynamic Warmup

Sumo Deadlifts
135x3
225x3
275x1
315x1
365x1
405x1 w/ belt
425x1
435x1
435x1

Front Squat
135x10
155x10
175x10

SSB GM
155x12
155x12
155x12
superset with

Pulldown Abs (braced)
120x15
120x15
120x15

GHR Abs
BW x15
25x15

Training Time
73 minutes

My PR on sumo deadlifts is 450 and after pulling 425 I didn't think 455 would be possible so I didnt bother with a PR attempt. Front squats were giving me a lot of trouble keeping the bar in position. I alternated between the hands crossed and olympic style and both sucked. GMs were done a lot more strict than I have been before. GHR abs I tried just cause pulldown abs and the ab roller are getting pretty boring. I think I will rotate these in for a while.

Butcher
05-07-2010, 08:03 AM
7May10
ME Deadlifts

Warmup
None

Conv. Deadlifts
135x3
225x3
275x1
315x1
365x1
405x1 w/ belt
445x1 5 pound PR
455x1

I went to the gym to pick up my boards and decided to hang out while the other guys deadlifted, then decided to join in, but not work up to PR weights. Funny how things rarely go as planned! As Travis said once, sometimes you just have to lift cause its what you love to do. Deadlifting in jeans is also not very comftrable.

ME Upper

Warmup
Dynamic Warmup

Hammer Curls
20x25
20x20

Reverse Average Band Bench
45x warmup thumb to smooth
135+ reverse average bands x3
185x3
225x3
275x3
295x3
320x3 5 pound PR
335x3
335x3

5 Board Press
275x6 thumb to smooth
265x9 thumb to smooth

Seathed OHP
95x15
115x9

Hammer Curls
20x20
20x20
superset with

Indian Club Pronation/Supination
3.5x12
3x5x12

Timed DB Bench
35x5 min 1 rep every 10 seconds

Not even the slightest bicep/elbow pain the whole time. Im going to drop the board presses by 1 board every week, and do overhead press of some sort every week.

Butcher
05-10-2010, 06:17 PM
8May10
DE Upper

Warmup
None

Hammer Curls
25x20
20x20

DE Bench 8 sets
45x warmup
45+ dbl monster minis x5
95x5
95x5
115x5 w/close grip
115x5
115x5
135x5 w/med grip
135x5
135x5
135x5 w/comp grip
135x5

Overhead Pin Press
45x5
95x15
115x10
135x10

DB Bench
60x20
60x20

KB Tricep Extensions
16k x12
16k x12
16k x12
16k x12

Face Pulls
40x15
50x15
50x15
60x12

Chest Supported Row
90x12 w/pronate grip
90+ 1 pr chain x8
90x8 w/neutral grip
115x6

1 Arm Row
70x10
70x10
70x10
70x10

Tate Press
12x100

Prowler
180x4 trips of 40 yards
90x2 trips of 40 yards

135 plus new monster minis is just too much for speed, especially for sets of 5. Overhead pin press were just about at the top of my head. I could really feel how form affected the ease of each rep. I threw chains on the CSR just for the hell of it, but didnít really feel much of contrast between the top and bottom. It had rained and we realized wet asphalt makes the prowler way harder than dry asphalt. It about killed me.

Butcher
05-10-2010, 06:17 PM
10May10
ME Lower

Warmup
Dynamic warmup

Sumo Deadlift
135x3
135+ 2 pr chain x3
225x1
275x1
315x1 w/belt
365x1
395x1 5 pound PR
405x1
415x1

GMs close stance
135x15
185x12
185x12

Front Squats
155x8
175x10

Improvised GHR Abs
25x15
35x15

Barbell Sleeve Deadlift
90x8
115x8

Training Time
63 minutes

For a 5 month old PR I was expecting to be able to do a lot more weight. I really feel I should be capable of pulling 500.

Butcher
05-13-2010, 01:29 PM
12May10
ME Upper

Warmup
Dynamic warmup

Hammer Curls
25x20

Bench Press
45x5 pinky on ring
95x5
135x3
185x3
225x1
275x1 w/bench shirt
295x1
315x1
315x2 touch
335x2

4 Board Press, raw
265x8 thumb to smooth
275x5

Military Press
95x8
115x10
125x8
135x4

This is the second time ever in a bench shirt, the first time was months ago and I came to the gym with a bunch of preconceived notions about what to expect, and they werenít realistic. I think the second rep of 315 was the first to touch, I was expecting to be able to touch 295. Pulling the bar down is a very strange concept that I will have to get used to. Most of the time I wasnít pulling it down, I just let the bar settle down as far as I felt it would go. I felt stable and in control of the weight the whole time though. I need to remember next time to take a wider grip with the bench shirt.

Butcher
05-13-2010, 08:32 PM
13May10
Back

Warmup
None

Sled Rows steel sled on concrete
105x20
150x20
185x20
205x20
230x20
240x20
250x20

1 Arm Sled Rows
165x12
175x12
175x12
175x12

Sled Face Pulls
140x15
140x15
140x15

Timed DB Bench
40x4 min
1 rep every 10 seconds

Butcher
05-15-2010, 06:26 PM
15May10
DE Lower

Warmup
Dynamic Warmup

Hammer Curls
25x20
20x20

Dynamic Bench
45x warmup
45+ doubled minis x3
95x3
135x3 w/close grip
135x3
135x3
155x3 w/med grip
155x3
155x3
175x3 w/comp grip
175x3

Overhead Pin Press
45x10
115x8
125x8
135x8
145x8

DB Bench
60x20
70x20

Tate Press
40x15
40x15
50x15
50x15



Face Pulls
50x15
60x12
70x12
80x12

Lat Pulldown w/chinning triangle
110x15
120x12
120x10
130x8
superset with

Low Row wide grip
100x15
110x15
120x15
120x15

Prowler
180x6 trips of 40 yards

Rolling DB Tricep Extensions
15x100

Overhead press was the same position as last week, just over my head. I kind of impressed myself with 145x8. Face pulls were done with the parallel grip bar instead of the rope and it made for a nice change.

Butcher
05-18-2010, 08:49 AM
17May10
ME Lower

Warmup
Pec stretching and shoulder mobility movements

15Ē Box Squats
45x5
135x5
225x5
275x3
315x1
365x1 w/belt
405x1
445x1 w/knee wraps
455x1

Conv Pin Pulls @ Pin 3
225x2
315x2
405x2 w/ belt
455x2
475x2
475x2

Pulldown Abs
90x12
110x12
110x12
superset with

Hamstring Curls
Light band x30
Light band x30
Light band x30

Standing Hamstring Curls
10 pound ankle weights x100

Training Time
91 minutes

I was having trouble walking out weights while wearing knee wraps. I could have gone over 455 but with struggling to walk them out I felt that was enough. Looking back at my deadlift progress it took 5 months to add 45 pounds to my deadlift and after that it took me 9 months to add another 30 pounds to my deadlift. Looking back during the 5 month period I was doing frequent ME deadlifts, and during the 9 month period they werenít near as frequent. So I am going to start doing some form of deadlifting every ME lower day. Hamstring curls with the band were done 10 to the left, 10 center and 10 right.

Butcher
05-18-2010, 07:47 PM
18May10
GPP

Reverse Hyper
140x12
140x12
140x12
140x12
140x12
superset with

Side Bends
90x12
90x12
90x12
90x12
90x12

I used as quick of rests as my conditioning would allow. For the next 5 weeks Ill be stopping by the gym on the way to school every Tuesday to use the reverse hyper.

Butcher
05-19-2010, 07:27 PM
19May10
ME Upper

Warmup
None

Bench Press
Index finger on smooth
45x warmup
95x3
135x3
185x3
225x3
275x1 w/ shirt
315x1
365x0
335x1
355x1

3 Board Press (raw)
265x5 pinky on ring
275x5

Tricep Pushdowns
50x12
50x12
60x10
60x10
superset with

Face Pulls
50x20
50x20
60x15
60x12

Low Rows
120x15
130x12
140x10
150x8

Timed DB Bench
45x3 min
1 rep every 10 seconds

With the wider grip touching was a lot easier. On 365 I just kind of fell apart in the bottom. These weights feel ridiculously heavy and I have got to get used to these kinds of weights to get good in the shirt. Im thinking Im going back to max effort singles just to deal with heavier weights than I can use with triples. On timed benching I am going to do 3 weeks with a barbell and then go back to dumbbells at 5 pounds heavier.

Butcher
05-20-2010, 12:26 PM
20May10
GPP

Sled Rows steel sled on concrete
175x20
210x20
185x20
185x20
superset with

Sled Press
175x20
165x20
155x20
150x20

Face Pulls
130x20
130x20
130x20
superset with

Tricep Extensions
95x20
95x20
95x20

Not bad, sled presses should probably be a bit lighter.

Ruff Riff
05-21-2010, 09:10 AM
Watching you guys in your shirts was cool as hell! I still don't know how you guys do it! CRAZY!!!!

Butcher
05-23-2010, 06:04 PM
23May10
DE Upper

Warmup
Dynamic warmup

Hammer Curls
20x20
30x10

Speed Bench
45x warmup
45+ dbl minis x warmup
45+ chocked lights x3
95x3
135x3 thumb to smooth
135x3
135x3
135x3 pinky on ring
155x3
155x3
155x3 index finger on ring
175x3

DB Bench
60x20
70x20

1 Arm Overhead Press
40x8
50x8
50x8
50x8

Incline Tate Press
50x12
50x12
50x12
50x12



Rack Pushups
18
10
9
10

Parallel Grip Pulldowns
110x15
120x12
130x10
140x8
110x15

Chest Supported Row
115x8
115x8
135x8
135x8
90x15

Prowler
180x10 trips of 40 yards

Im changing my grips on speed bench because of the wider grip used in my shirt. This was a lot of work done in a short amount of time. I didnít bother with the 100 rep stuff cause I was worn out enough.

Butcher
05-24-2010, 01:24 PM
24May10
ME Lower

Warmup
None

Reverse Average Band 14Ē Box Squat
45x5
225+ reverse average bands x5
275x5
315x5
365x3
405x1 w/belt
445x1
465x1
485x1
500x2
500x2

Sumo Rack Pulls Pin 2
225x3
315x2
405x2 w/belt
455x2
455x2
455x2

Pulldown Abs braced
110x12
110x12
110x12
110x12
superset with

Hamstring Curls
Light band x30
Light band x30
Light band x30
Light band x30

I did doubles on squats cause I got a really cheap barbell and I donít think going over 500 is too smart. Within the next few weeks I want to do this but with the light bands. I have no idea what kind of assistance I was getting, but I could really feel the contrast between the top and bottom. Its feels good to have a really heavy weight and still be able to move it easily.

Butcher
05-28-2010, 09:29 AM
26May10
ME Upper

Warmup
None

2 Board Press
45x warmup thumb to smooth
95x3
135x3
185x3
225x3
245x3 w/ 2 board
265x3 5 pound PR
275x3
275x3

Tricep Pushdowns
60x15
60x15

1 Arm Rows
85x10
85x10
85x10
85x10

Face Pulls
Light band x20
Light band x20

Timed BB Bench
85x5 min
1 rep every 10 seconds

Training Time
74 minutes

I didnít hit a max single cause weíre doing a push pull at the gym Saturday. I was kind of disappointed with 275 as I was thinking I should have hit about 300.

Butcher
05-29-2010, 08:01 PM
29May10
Push/Pull

Bench Press
45x warmup pinky on ring
95x3
135x3
185x3
225x1
265x1
290x0
275x1

Conv. Deadlift
135x3
225x3
275x1
315x1
365x1
405x1
435x1
460x1 5 pound PR
475x1

KB Tricep Extensions
16k x12
16k x12
16k x12
20k x10

Rack Pushups
27
20
16
18

DB Rows
70x8
85x8
85x8
85x8

Prowler
180x10 trips of 40 yards

We had a little push pull workout at the gym. Lots of PRs today. Congradulations to Tyler, Travis and Riff on the PRs. I missed 290 mostly cause of form. I let my elbows flare out and started drifting over my throat way too soon. Deadlifts made up for the crappy performance on bench though. Iím now 10 pounds away from my July 31 goal. My 5 board down to one board idea really didnít seem like it was doing me any good when I didnít hit what I thought I should have off the two board and today kind of reinforces that. Ive decided not to do the upcoming bench meet cause I want to really focus on my bench. Ive been bouncing all around on my ME bench selections and need to stick with with a core group of exercises.

Butcher
06-01-2010, 12:32 PM
31May10
ME Lower Deload

Warmup
None

Forward Sled Dragging
Steel sled on grass
70x40 yards
70x40 yards
80x40 yards
80x40 yards
90x40 yards
90x40 yards
100x40 yards
100x40 yards

Kneeling Ab Wheel Rollouts
12
12

Apparently the height of the grass makes a difference in the difficulty of this as it was way harder than expected.

Travis Bell
06-01-2010, 02:42 PM
You should probably measure the grass and keep track of your PR's at each height

Butcher
06-01-2010, 09:20 PM
Grass- 2 3/8"
Humidity- 85%
Temperature- 72 degrees
Time- 8:05 pm
Shoes- worn out chuck taylors

PR under these conditions!

Butcher
06-08-2010, 08:03 AM
5Jun10
DE Upper

Warmup
Dynamic Warmup

Hammer Curls
20x20
20x20

Speed Bench
45x warmup
45+ double monster minis x warmup
45+ double monster minis x warmup
45+ choked lights x3
95x3
115x3 thumb to smooth
115x3
115x3
135x3 pinky on ring
135x3
135x3
135x3 index finger on ring
135x3

Overhead Pin Press
135x8
185x8
185x8

DB Bench
70x20
70x20

KB Tricep Extension
16k x15
16k x15
16k x15
16k x15

Lat Pulldown w/chinning triangle
110x15
120x12
130x10
140x8

Low Row
120x15
140x12
150x12
170x8

Speed bench went good. Overhead pin presses were done a bit higher than the last time. I can really feel my lat strength coming along.

Butcher
06-08-2010, 08:03 AM
7Jun10
ME Lower

Warmup
Dynamic Warmup

Free Squats
45x10
135x5
225x3
275x1
315x1
365x1
405x1 with belt
430x1 5 pound PR
440x1

Sumo Rack Pulls @ pin 2
225x3
315x3
405x3 with belt
445x3
455x3
465x3

Good Mornings narrow stance
185x12
185x12
185x12
185x12

Hamstring Curls
Light band x30
Light band x30
Light band x30
Superset with

Pulldown Abs braced
110x12
110x12
110x12


440 was a real grinder. This puts me at 15 pounds from my July 31 goal. I havenít missed a squat in probably months and I think all those heavy successful squats have really helped boost my confidence with heavy weights. Sumo pin pulls will be at pin 1 next week.

Random stuff

Bodyweight
1Feb 226.2
1Mar 228.6
1Apr 230.2
1May 230.0
1Jun 234.8

I measured band tension on the quaded mini band deadlift setup and it came out to 200 pounds at the top. If there is any band tension at the bottom its only 5-10 pounds. Squatting against average bands adds about 135 at the top.

Butcher
06-10-2010, 08:29 AM
9Jun10
ME Upper

Warmup
None

Bench Press w/ doubled minis
45x warmup pinky on ring
45+ doubled minis x3
95x3
135x3
155x3
175x3
195x3
215x1
225x1
235x1
245x1
245x1
215x3

Floor Press
185x5 thumb to smooth
225x5
235x3

Tricep Pushdowns
Light band x20
Light band x20
Light band x20
Light band x20

Short and sweet, I havenít benched against the mini bands for a single before so this is just establishing a PR. I had previously done 215x3 with a narrower grip.

Ruff Riff
06-14-2010, 08:13 AM
How did ya feel after the 5 prowler trips and only three guys??

All I know is I didn't throw up!! YES!!!

Butcher
06-14-2010, 08:35 AM
That sucked a lot! Ive done a lot of hard conditioning in the past, and that day was probably the closest Ive come to puking. Every Saturday I think about bringing a cutting torch and turning the prowler into a pile of scrap metal!

Ruff Riff
06-14-2010, 09:36 AM
LOL LOL LOL LOL! I sell plazma cutters????????? I Could get a demo unit??????

Butcher
06-20-2010, 05:41 PM
10Jun10
GPP

Lat Pulldown
90x15
90x15
90x15
90x15

DB Bench Press
70x15
70x15
70x15
70x15

Face Pulls
Light band x12
Light band x12
Light band x12
Light band x12
Light band x12

Butcher
06-20-2010, 05:42 PM
12Jun10
DE Upper

Warmup
None

Speed Bench
45x warmup
45+ doubled light band x3
95x3 thumb from smooth
95x3
95x3
95x3 pinky on ring
95x3
95x3
95x3 index finger on ring
95x3

Pin Press about 3 board height
45+light band x5 thumb from smooth
115x8
115x8
95x12

Tate Press
40x15
50x15
50x15
50x15

Wide Grip Lat Pulldown
110x15
130x12
130x10
130x8
superset with

Low Row
120x15
120x12
130x8
140x8

1 Arm Row
85x8
85x8
85x8
85x8

Prowler
180x10 40 yard trips

Butcher
06-20-2010, 05:42 PM
14Jun10
DE Lower

Warmup
Dynamic Warmup

13Ē DE Box Squats 12 sets
45x warmup
45+ average bands x2
95x2
135x2
185x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Speed Deads
225x1 sumo
225x1 conv
335x1 sumo
335x1 conv
365x1 sumo
365x1 conv
405x1 sumo
405x1 conv

Zercher Squats
135x12
155x12
175x12
195x12
215x12

Pulldown Abs braced
90x20
100x20
superset with

Hamstring Curls
Light band x30
Light band x30

Butcher
06-20-2010, 05:43 PM
15Jun10
GPP

Reverse Hypers
150x15
150x15
150x15
150x15
150x15
superset with

Side Bends
85x15
85x15
85x15
85x15
85x15

Butcher
06-20-2010, 05:43 PM
16Jun10
ME Upper

Warmup
Dynamic Warmup

Bench Press
45x warmup index finger on ring
95x3
135x3
185x3
225x3
275x1
315x1 w/ shirt
345x1
355x1
360x1 5 pound PR

Reverse Light Band Bench
315x3 pinky on ring
325x3
335x3

DB Bench Press
80x12
90x8
100x5

Chest Supported Row
90x12
115x12
135x8
135x8

Low Rows
130x15
150x12
160x12
170x9
superset with


Face Pulls
50x12
50x12
50x12
50x12

Timed BB Bench
95x3 minutes
1 rep every 10 seconds

Benching went good. I felt like I was managing the weight rather than the weight managing me. 355 had ended up being real ugly, 360 had felt a lot better.

Butcher
06-20-2010, 05:43 PM
18Jun10
ME Lower

Warmup
Dynamic Warmup

14Ē Box Squats
45x5
45+Average Bands x5
135x3
185x3
225x3
275x2
315x1 w/belt
335x1
355x1 5 pound PR
365x1
375x1
365x1

Sumo Pin Pulls @ pin 1
225x3
315x3
405x3
455x3
465x3

Side Pulldown Abs braced
70x10
70x10
70x10

Good Mornings narrow stance
185x12
185x12

Forward Sled Dragging on grass
70x5 minutes

The last two times I box squatted against average bands I had ended up doing a good morning to get the weight up, so a big portion of this PR was just from being able to keep my chest up high.

Butcher
06-20-2010, 05:44 PM
19Jun10
DE Upper

Warmup
Dynamic Warmup

Speed Bench
45x warmup
45+ double minis x warmup
95x3
135x3 thumb to smooth
135x3
155x3
155x3 pinky on ring
155x3
155x3
155x3 index finger on ring
155x3

1 Arm Overhead Press
50x10
50x10
50x10
60x10

Rolling DB Tricep Extensions
40x12
40x12
40x12
40x12

Tricep Pushdowns
50x15
60x12
70x10
70x8
50x35

Chest Supported Row
90x12
115x10
125x10
125x10

Low Row
120x15
140x12
160x10
110x25

1 Arm Row
75x10
75x10
75x10
75x10

Prowler
270x6 40 yard trips
360x4 40 yard trips

The prowler was nuts. We had been using 180 and boosted it up by two plates, then they got even dumber and decided to go and extra two plates. Iím either going to get in shape or die trying.

Butcher
06-22-2010, 11:42 AM
21Jun10
DE Lower

Warmup
Dynamic Warmup

13Ē DE Box Squats 10 sets
45x10
45+ Average bands x2
135x2
185x2
225x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Conv Speed Deads
135+ quaded minis x1
135x1
225x1
225x1
245x1
245x1
265x1
265x1

36Ē Chain Suspended GMs narrow stance
135x12
185x12
185x12
185x12

Pulldown Abs braced
95x20
115x12
125x10
superset with

Zercher Squats @ pin 12
185x8
205x8
235x8

I could really feel the benefit of the prowler today while squatting. I was doing a set every 45-60 seconds and was still going strong at the end. Zercher squats were kind pretty high, Ill take the pins down lower next week.

Butcher
06-22-2010, 11:42 AM
22Jun10
GPP

Reverse Hyper
140x15
140x15
140x15
140x15
140x15
superset with

Side Bends
100x12
100x12
100x12
100x12
100x12

ThomasG
06-22-2010, 01:39 PM
Diggin the box squats.

Butcher
06-24-2010, 12:38 PM
Diggin the box squats.

Thanks, I wasnt really digging them towards the end though!

23Jun10
ME Upper

Warmup
None

Bench Press
45x warmup pinky on rings
45+ 2 pr chains x3
95x3
135x3
185x3
225x3
245x1
245x1
265x1
290x1 chains off 5 pound PR
300x1
225x11

It was too late at night and I had to wake up too early to do anything beside the main movement. I was wanting to take a crack at 315 tonight but it just wasnít going to happen. Without looking it up I believe my 225 rep PR was 8 or 9 reps. Its not real important to me but its cool to do every now and again.

Butcher
06-25-2010, 08:37 PM
25Jun10
ME Lower

Part 1
Warmup
None

Conventional Deadlift
135x3
135+ quaded minis x3
185x1
225x1
275x1
315x1
340x1 5 pound PR
365x1 w/o bands
405x1
445x1
480x1 5 pound PR
485x1 31July goal

Part 2
Warmup
Dynamic Warmup

Zercher Squats @ Pin 8
135x10
185x10
225x8
275x5
295x3

Good Morning wide stance
185x15
185x15
185x15
185x15
superset with

Pulldown Abs unbraced
80x20
100x20
115x12
115x12

Video of my deadlift against quaded minis showed even though it was really hard it wasnít a lot of time straining. The bands are 200 at the top and next to nothing at the bottom and this is really too much contrast for me for max effort. Its awesome for speed pulls though. 485 was my goal by the end of July and it felt awesome to accomplish it early.

Butcher
06-27-2010, 07:38 PM
26Jun10
DE Upper

Warmup
Dynamic Warmup

Speed Bench w/cambered bar
45x warmup
45+ 3 pr chain x5
95x5
135x5
135x5
135x5
135x5
135x5
135x5

Overhead Pin Press
135x10
155x10
165x10
145x10

KB Tricep Extensions
16k x12
20k x12
16k x12
16k x12

Lat Pulldown
110x15
120x12
130x10
140x8

Low Row
120x15
130x12
140x10
150x10

1 Arm Row
85x8
85x8
85x8
85x8

Prowler
180x10 trips of 40 yards

Overhead pin presses were set at about an inch above my head.

Butcher
07-12-2010, 01:09 PM
4July10
DE Upper

Warmup
Dynamic Warmup

Speed Bench with Arch bar
45x warmup
45+ doubled minis x5
95x5
135x5
135x5
135x5
155x5
155x5
155x5
155x5

Overhead Pin Press
135x10
155x10
165x10
175x10

Tate Press
50x12
50x12
50x12
60x12

Tricep Pushdowns
60x15
60x15
70x10
60x30

Low Row
130x12
140x12
150x10
160x10

Lat Pulldown
120x12
120x10
120x10
120x10

Chest Supported Rows
90x10
115x8
135x8
140x8

Overhead was set up at about 2 inches over the top of my head.

Butcher
07-12-2010, 01:10 PM
8Jul10
ME Upper

Warmup
None

Bench Press
45x warmup pinky on ring
45+ doubled minis x3
95x3
135x3
185x3
205x1
225x1
235x1
245x1
250x1 5 pound PR
225x3

Floor Press
Thumb to smooth
135+1 pr chain x5
185x5
205x4
215x3
215x3

DB Bench
70x20
90x7
90x5

Side Raise
10 pound ankle weights x40
10 pound ankle weights x40

Butcher
07-12-2010, 01:10 PM
9Jul10
ME Lower

Warmup
None

Free Squat
45x5
135x5
225x5
275x5
315x3
365x1
405x1 w/belt
425x1
445x0

Sumo Deadlifts
225x3
315x3
405x1
435x1

Pulldown Abs unbraced
90x15
90x15
90x15
90x15
superset with

Hamstring Curls
Light band x30
Light band x30
Light band x30
Light band x30

This is the first squat Ive missed in a long time. Sumo deadlifts I meant to do triples on but 405 changed my mind. 435 was really heavy and I had a bit more but figured one missed lift was good enough for the day

Butcher
07-12-2010, 01:10 PM
10Jul10
DE Upper

Warmup
None

Speed Bench
45x warmup
45+ doubled minis x3
95x3
135x3 thumb from smooth
135x3
135x3
155x3 pinky on ring
155x3
155x3
155x3 index finger on ring
155x3

Bench Press
155x20 pinky on ring
175x20

Rolling Tricep Extensions
40x12
40x12
40x12
40x12

Tricep Pushdowns
60x15
70x12
80x10
60x30

Lat Pulldown
110x15
130x10
130x12
130x12

Low Row
140x10
150x10
160x10
160x10

Butcher
07-12-2010, 01:11 PM
12Jul10
DE Lower

Warmup
Dynamic Warmup
Indian Clubs

13Ē DE Box Squat
45x10
45+2 pr chains x2
135x2
225x2
275x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2

Good Morning narrow stance
185+1 pr chain x12
185x12
185x12
185x12
185x12

Pulldown Abs braced
90x20
130x12
140x10
140x10
140x10

Wheelbarrow Walking
210x5 min

Wheelbarrow walking wasnít continuous, this is the first time I tried it and I kept having to set it down for a breather. I had started with 250 quickly threw off the 40 pounds.

Butcher
07-13-2010, 02:45 PM
13Jul10
GPP

All exercises one big superset

Reverse Hypers
150x20
150x20
150x20

Side Bends right side
95x15
95x15
95x15

GHR
10
10
10

Side Bends left side
95x15
95x15
95x15

Butcher
07-15-2010, 07:50 PM
15Jul10
ME Lower

Warmup
5 min forward sled dragging 135

Conv. Pin Pulls @ Pin 1
45x3
45+quad minis x3
135x3
225x1
275x1
315x1
365x0
365x1
315x2
315x2
315x2

GHR
8
6 w/ mini band assistance
12 w/ light band assistance
8 w/light band assistance

Reverse Hyper
140x10
190x10
230x10
230x10
superset with

Seated Good Mornings
185x8
185x8
135x12
135x12

Hamstring Curl
Light band x20
Light band x20
Light band x20

Forward Sled Dragging
225x3 trips of 80 yards

Side Shuffle Sled Dragging
225x1 trip of 80 yards

I played around with my stance and used a lot narrower stance of rack pulls than usual. Didnít really feel much of a difference. Its amazing how one design of GHR can be so much more difficult than another design. I was totally getting my butt kicked on GHRs. Seated GMs I am going to start doing often. I had done them once before and really felt they were great for the glutes and then never did them again.

Butcher
07-18-2010, 07:47 PM
17Jul10
DE Upper

Warmup
None

Hammer Curls
20x20
30x10
40x8

Speed Bench
45+dbl minis and choked lights x6
95x3 thumbs to smooth
95x3
115x3
115x3 pinky on rings
115x3
135x3
135x3 index finger on ring
135x3

Repetition Bench
165x20 pinky on ring
185x20 index finger on ring

Rolling DB Tricep Extensions
40x12
40x12
40x12
40x12

Tricep Pushdowns
55x15
70x12
70x10
55x30




Wide Grip Lat Pulldown
115x15
130x12
145x10
160x8

DB Rows
80x10
90x10
90x10
90x10

Chest Supported Rows
115x8
115x8
125x8
140x8

Prowler
360x3 trips of 80 yards

The past two weeks my elbows have been a little achey and I realized I have stopped doing curls. Ive found lat work isnít enough for my biceps and I need to do curls for my elbows to feel good.

Travis Bell
07-18-2010, 08:05 PM
I think the GHR in my gym has the foot plate higher which makes it a lot harder lol.

Do your elbows feel better with the curls?

Tyler and I have been throwing those in on Mondays occasionally. My elbows were a little tender after Saturday so some ice was in order and they are good to go today.

Butcher
07-19-2010, 07:16 AM
I really feel they help, not in an immediate sort of way, its just that Ive noticed adding in curls keep them pain free while not doing curls seems to make my elbows ache after a few weeks. I was wondering how much the foot plate had to do with making them harder.

Butcher
07-24-2010, 01:57 PM
21Jul10
ME Upper

Warmup
None

Bench Press
45x warmup index on ring
95x3
135x3
185x3
225x3
275x1
315x1 w/bench shirt no touch
345x1 no touch
345x1 touch
365x1 touch 5 pound PR
225x8 w/o shirt pinky on ring

Rather than use my powerbelt I used a heavy duty pants belt and liked it a ton better. It really held the shirt in position. I realized touching is much easier if I roll my head up as I feel the shirt start to lock up.

Butcher
07-24-2010, 01:57 PM
22Jul10
ME Lower

Warmup
5 min forward sled dragging 135

Sumo Deadlifts
135x3
225x3
315x3
405x1 w/belt
455x1 5 pound PR
475x0

13Ē Box Squats w/ SSB
65x3
65+Avg bands x3
165x3
255x3
305x3
315x3
325x3

Reverse Hypers
160x10
160x10
210x10
210x10
superset with

Seated GMs w/ SSB
165x10
165x10
165x10
165x10

Ive done sumo rack pulls for doubles with up to 475, and usually doing 455, 465 and then 475 so not being able to do 1 full ROM rep was pretty disappointing. I got stuck below where I had been rack pulling. Time to do a lot more sumo pulls off the floor. This PR was probably 6 months old and I really should have been able to do 475. On good mornings I found turning my knees out as I come up it focuses on the glutes.

Butcher
07-24-2010, 05:57 PM
24Jul10
DE Upper

Warmup
Dynamic Warmup

Speed Bench
45x warmup
45+ 2 pr chain x3
95x3
135x3 thumb to smooth
135x3
135x3
155x3 pinky on ring
155x3
155x3
175x3 index on ring
175x3

Pin Press
185x12 pinky on ring
205x8
205x9

DB Bench
70x20
80x8

Wide Grip Low Rows
130x15
150x12
170x12
190x8
170x12

Wide Grip Lat Pull Downs
150x8
130x10
110x15
110x15
superset with

Hammer Curls
40x10
40x10
30x15
30x15

Face Pulls
Light band x15
Light band x15
Light band x15
Light band x15

Wheelbarrow
5 min x160

Pin press was a bit below 2 board height. Wheel barrow I wasnít able to do continuously, not because it was too heavy, I just wasnít tough enough.

Butcher
07-28-2010, 06:37 PM
28Jul10
ME Upper

Warmup
None

Bench Press
45x warmup pinky on ring
45+ 1 pr chain x3
95x3
135x3
185x3
225x3
265x1
285x1 w/o chains
305x1 5 pound PR
315x0 31Jul goal weight

Seated Overhead Press
95x5
115x5
135x8
145x6

Floor Press
205x10 pinky on ring
215x5
205x6

Close Grip Low Row
160x12
160x12
180x10

Lat Pulldowns, Band Pullaparts and Curls all superset

Wide Grip Lat Pulldown
130x12
130x12
110x12

Mini Band Pullaparts
15
15
15

Hammer Curls
30x10
30x10
30x10

Wheelbarrow
125x5 minutes

305 was a real grinder. 315 was my goal weight for the end of the month and I didnít even come close to getting this up. Overhead press I did full ROM cause I wanted to see how much it had went up. I did two extra reps on 135 and 145 compared to a couple of months ago. After the first set of floor presses I really started running out of gas.

Butcher
07-30-2010, 08:40 AM
29Jul10
ME Lower

Warmup
5 min forward sled dragging 135
20 shoulder dislocates

13Ē Box Squats
45x5
45+ Avg bands x5
135x3
225x3
275x1 w/ belt
315x1
345x1
365x1
375x1

Sumo Deadlift
135x3
225x3
315x3
405x3
405x3
405x3

Reverse Hyper
120x12
190x12
190x12
190x12
superset with

Pulldown Abs
115x15
115x5
115x5
115x5

Forward Sled Dragging
180x3 trips of 80 yards

Bent Over Sled Dragging
180x2 trip of 80 yards

375 ties my PR to a 14Ē box. I brought my stance in about 8-12Ē on the squats and had no problems. This was the first time I tried the bent over style of sled dragging.

Butcher
07-31-2010, 07:04 PM
31Jul10
DE Upper

Warmup
None

Speed Bench
45x warmup
45+ dbl minis x3
95x3
135x3 thumb to smooth
135x3
135x3
155x3 pinky on ring
155x3
155x3
175x3 index on ring
175x3

Overhead Rack Lockouts
45x5
135x10
155x10
175x10

DB Bench
75x15
80x15

KB Tricep Extensions
16k x12
16k x15
16k x15
16k x15

Low Row
130x12
140x12
150x10
160x10
170x8

Lat Pulldown w/chinning triangle
120x12
120x12
120x12
100x15
100x15

Hammer Curls
30x15
35x8
35x8

My goals to accomplish by this day were to squat 455, bench 315 and deadlift 485. I only accomplished the 485 deadlift. My best squat was 440 and best bench 305. My new goals for October 31 is to squat 455, bench 320 and deadlift 515. This is all building on goals around the end of the year of squatting 465, benching something to be determined because it was 300, but it still has to happen in a meet and deadlifting 525. I was planning on doing a meet in February to accomplish my goals but it looks like the one I was planning on has been canceled. Ill figure out some end date for my goals though. Maybe a meet in December.

Butcher
08-02-2010, 05:12 PM
2Aug10
DE Lower

Warmup
Dynamic Warmup

Speed Squats 12 sets
45x10
135x2
225x2
275x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2

Speed Deads 8 sets
135+quad minis x1 conv
135x1 sumo
185x1 conv
185x1 sumo
225x1 conv
225x1 sumo
225x1 conv
225x1 sumo
275x1 conv
275x1 sumo
275x1 conv
275x1 sumo

Zercher Squats
135x12
225x12
245x10
245x10

Pulldown Abs braced
130x12
150x10
150x10
150x10
superset with

Good Mornings wide stance
185x12
185x12
185x12
185x12

Forward Sled Dragging on grass
95x4 trips of 40 yards

This is the first time doing speed squats without a box. I decided I would experiment with this. Depending on how it goes I might alternate box and boxless every three weeks.

Butcher
08-04-2010, 11:48 AM
3Aug10
GPP

Wheelbarrow
130x5 minutes

Dimel Deads
135x20
155x20
155x20
superset with

Side Bends
90x15
90x15
90x15

Butcher
08-04-2010, 11:49 AM
4Aug10
ME Upper

Warmup
Dynamic Warmup

Bench Press
45x warmup pinky on ring
45+ dbl minis x3
95x3
135x3
185x3
205x1
225x1
245x1
255x0

2 Board Press
225x8 thumb to smooth
275x4
275x3
275x3

DB Bench
85x10
85x10
85x10
superset with

Tricep Pushdowns
60x15
60x15
60x15

Wide Grip Low Rows
160x12
160x12
170x10
170x10

Close Grip Lat Pulldown
130x12
130x12
140x10
150x8
superset with

Face Pulls
Light band x15
Light band x15
Light band x15
Light band x15

Hammer Curls
30x12
30x12

Indian Clubs
2.5x1 minute
2.5x1 minute
2.5x1 minute

I felt real confident after 245 but just couldnt get 255. I figured after missing 255 it would be better to just move onto the next exercise.

Butcher
08-06-2010, 04:43 PM
5Aug10
GPP

Timed Bench Press
95x5 min 1 rep every 10 seconds

Mini Band Pullaparts
15
15
15
superset with

Tricep Pushdowns
60x15
60x15
60x15

Side Raises
10 pound ankle weights x40
10 pound ankle weights x40

Butcher
08-06-2010, 04:44 PM
6Aug10
ME Lower


Warmup
Dynamic Warmup

Conv. Deadlift
135x3
225x3
315x1
365x1
405x1 w/ belt
445x1
490x0
490x0
445x1
445x1

Good Mornings narrow stance
205x10
205x10
205x10
205x10
205x10

GHR Abs
BW x10
25x10
25x10
superset with

Single Leg Hamstring Curls
Light band x12
Light band x12
Light band x12

Static GHR Abs
25x10 seconds
25x10 seconds
25x10 seconds
25x10 seconds

Forward Sled Dragging on grass
85x4 trips of 40 yards

Backwards Sled Dragging on grass
50x4 trips of 40 yards

I had pulled something in my groin Monday and even though it felt fine by today I decided to avoid anything wide stance. 490 I missed both times at a few inches off the floor. Ive missed more weights in the past month now than probably the previous 4 months. Deadlifting with chains has done a lot in the past to help off the floor and the plan is to do 2/3 of all my deadlifting with chains. The static GHR abs was the bottom position held for time.

Learning2Lift
08-06-2010, 05:12 PM
Looking good man! I've been meaning to ask you if you want to ride down to watch Travis bench 800. Riff and I talked about leaving around 7-7:30. We'll talk tomorrow about it.

Butcher
08-08-2010, 10:30 AM
7Aug10
DE Upper

Warmup
Indian Clubs

Speed Bench
45x warmup
45+ dbl minis x3
45+ choked lights x3
95x3
135x3 thumb to smooth
135x3
135x3
135x3 pinky on ring
135x3
155x3
155x3 index on ring
155x3

Floor Press
185x12 pinky on ring
195x12
185x12 thumb to smooth
185x12

Rolling DB Tricep Extension
40x15
40x15
40x15
40x15

Tricep Pushdowns
55x15
70x12
85x10
55x30

Wide Grip Lat Pulldown
115x12
130x12
145x12
145x12
145x12

Low Row
150x12
160x12
170x10
140x30

Prowler
180x5 trips of 80 yards

Butcher
08-09-2010, 08:12 PM
9Aug10
DE Lower

Warmup
Dynamic Warmup

Speed Squats 8 sets
45x10
135x5
225x5
275x2
330x2
330x2
330x2
330x2
330x2
330x2
330x2
330x2

Speed Deads 6 sets
135+ quad minis x1 conv
135x1 sumo
185x1 conv
185x1 sumo
245x1 conv
245x1 sumo
245x1 conv
245x1 sumo
295x1 conv
295x1 sumo

DB Lunges
50x8
60x8
70x8

Wide Stance GMs
205x10
205x10
205x10
205x10
superset with

Puldown Abs braced
140x12
140x12
140x12
140x12

Bent Over Sled Dragging on grass
95x4 trips of 40 yards

Since Iím using heavier percentages for speed squats Iím dropping my sets from 12, 10, 8 to 10, 8, 6. 330 was feeling pretty heavy today. 295 plus quaded minis is too heavy for speed work.

Butcher
08-11-2010, 06:15 PM
11Aug10
ME Upper

Warmup
Dynamic Warmup

Bench Press
45x warmup pinky on ring
45+2 pr chain x3
95x3
135x3
185x3
225x3
275x1
305x1 w/o chains
310x0
275x0

Pin Press 2 brdish
225x6 thumb to smooth
225x7
235x5 pinky on ring
235x5

DB Bench
90x10
90x10

1 Arm Low Row
70x15
80x12
90x10
100x8
90x10
80x12
70x15

1 Arm Face Pull
Monster mini x10
Monster mini x10
Monster mini x10
Monster mini x10
Monster mini x10

Hammer Curl
30x15
30x15

Bench
45x100

Indian Clubs
3 sets of 1 minute

305 was hard but not a total gutbuster and I felt great about it. Then I realized it matched but didnít beat my PR. 310 got stuck at about 2 or 3 board height and I just couldnít move it. This is the third time Ive used chains and then dropped them near my max and it seems to help out. Next bench session I do a comp style bench I wont use them and see how it goes. This is the first time doing 1 arm face pulls and I liked it. I like 1 arm variations cause I need less rest for each set.

Butcher
08-19-2010, 03:30 PM
17Aug10
DE Lower

Warmup
20 Shoulder dislocates

Speed Squats 6 sets
45x10
135x10
225x5
275x2
315x2
350x2
350x2
350x2
350x2
350x2
350x2

This workout sucked. I couldnít focus at all and just did the bare minimal. 350 wasnít fast but I felt like I wasnít loosing any speed from the first set to the last set.

Butcher
08-19-2010, 03:31 PM
18Aug10
ME Upper

Warmup
None

Bench Press
45x warmup pinky on rings
95x3
135x3
185x3
225x3
275x1
295x3 w/2 board
315x1
225x15 thumb to smooth

DB Bench
85x10
95x5
75x6

1 Arm Low Row
70x15
80x12
90x10
100x8

Face Pulls
60x12
60x12
60x12
superset with

Tricep Pushdowns
60x15
60x15
60x15

Hammer Curls
30x12
35x8

Apparently the 295x3 is a 35 pound PR. I also havenít done max effort 2 board in 8 months though. The reps with 225 about killed me. I felt it catch up to me when DB pressing.

Butcher
08-26-2010, 02:12 PM
22Aug10
DE Upper

Warmup
None

Speed Bench
45x warmup
45+ dbl monster minis x3
95x3
135x3 thumb to smooth
135x3
135x3
135x3 pinky on ring
135x3
135x3
135x3 index on ring
135x3

Reverse Light Band Bench
185x20 thumb to smooth
225x12
225x12
245x10

Butcher
08-26-2010, 02:13 PM
23Aug10
DE Lower

Warmup
5 min stationary bike

13Ē DE Box Squats 6 sets
45x10
45+ strong bands x2
135x2
185x2
225x2
225x2
225x2
225x2
245x2
275x2

DB Lunge
60x8
60x8
60x8

GHR
8
8
8
superset with

Low Rows
140x15
160x12
180x8

GHR Abs
10
25x10
25x10
25x10

SSB Good Mornings
165x12 wide stance
165x12
165x12 narrow stance
165x12

Butcher
08-26-2010, 02:13 PM
25Aug10
ME Upper

Warmup
Dynamic Warmup

Bench Press
45x warmup index on ring
95x3
135x3
185x3
225x1
275x1
315x1 w/bench shirt no touch
345x1 touch
375x1 5 pound PR

Floor Press
135x5 thumb from smooth
185x5
225x5
245x2
225x5
225x5
175x18

375 was done with the shirt collar pulled down. This made it harder to touch. Plus I was forgetting to roll my head up to help touch. I was kind of expecting to easily hit a 5 pound PR and then some but even 185 felt heavy today. 375 was really hard and there was no way I was taking another weight after that.

Butcher
08-28-2010, 06:22 PM
27Aug10
ME Lower

Warmup
None

Squat
45x5
135x5
225x5
275x5
315x1
365x1 w/belt
405x1
425x1
445x1 5 pound PR
315x10

Sumo Deadlift
225+1 pr chain x1
315x1
365x1
405x1 30 pound PR
405x1
415x1

This is the first time in forever that I actually tried repping out squats. I want to make this a near weekly thing.

Butcher
08-28-2010, 06:24 PM
28Aug10
DE Upper

Warmup
Dynamic Warmup

Speed Bench
45xwarmup
45+2 pr chains x warmup
45+doubled minis x3
95x3 thumb from smooth
95x3
95x3
95x3 pinky on ring
95x3
95x3
95x3 index on ring
95x3

Overhead Pin Press
135x15
155x15
165x15
145x15

DB Bench
70x20
70x20

KB Tricep Extensions
12k x12
16k x12
16k x12
16k x12
superset with

Hammer Curls
30x15
35x12
40x10
40x10

Tricep Pushdowns
60x15
70x12
70x12
55x35

Wide Grip Lat Pulldown
100x15
115x15
130x12
145x10
160x8

Low Row
140x12
160x12
170x10
180x10
140x25

Butcher
09-01-2010, 08:52 PM
1SEP10
Upper Deload

Warmup
Dynamic warmup

Bench Press
45x warmup pinky on ring
95x3
135x3
185x3
225x9
55x100

Face Pulls
2 monster minis x15
2 monster minis x15
2 monster minis x15
superset with

Mini Band Pullaparts
15
15
15

Side Raise
10 pound ankle weights x40
10 pound ankle weights x40

Yoke Walks
Yoke + 200x40 yards
Yoke + 200x40 yards
Yoke + 290x40 yards
Yoke + 290x40 yards

My rep PR with 225 is 11 after maxing, since I got 9 fresh I tells me I need the deload. My hips have bothered me a bit so I wont squat deadlift or do ab work this week. This is the first time using a yoke, it didnít make me feel strong!

Travis Bell
09-20-2010, 12:05 PM
Soo, do you train any more or have you finally achieved your life long dream of being a bodybuilder?

Butcher
09-20-2010, 02:13 PM
I forgot to tell you, Im training with Rich from here on out. He doesn't want me to update my journal cause he doesn't want all his secret methods out on the internet. When you see how jacked and tan I am in six months your going to wish you were awesome enough to train with us.

Travis Bell
09-20-2010, 08:25 PM
Makes sense to me. I noticed you were sporting the baby blue, skin tight T shirt a couple weeks back and figured you were heading in the rich direction.

Once you learn the power of his neck muscle training, your possibilities will be endless.

Is getting the Twilight tat part of the group requirements?

Butcher
09-21-2010, 03:41 AM
A tattoo is required but it doesn't have to be a twilight tattoo. It just has to be on your face. Part of making the system work is limiting negative influences. A tattoo on my face will ensure I don't end up with a high pressure job that will distract me from my physical training endevours.

Travis Bell
09-21-2010, 04:59 AM
LOL!!! That was gold

We are benching at 5pm by the way Wednsday evening and 10am on Saturday. Tyler has been begging to see your tricep extensors again

Learning2Lift
09-21-2010, 05:15 AM
How did I get dragged intp this? Either way i'm with Eli... After seeing rich make u cry, i just don't look at u the same anymore... Instead of the warden ur more like a geber daisy...

Ruff Riff
09-21-2010, 09:40 AM
A tattoo is required but it doesn't have to be a twilight tattoo. It just has to be on your face. Part of making the system work is limiting negative influences. A tattoo on my face will ensure I don't end up with a high pressure job that will distract me from my physical training endevours.

Thisis the funniest thing I have heard you say since the last funny thing you said! Golden E! Absolutely Golden!

Doing some crazy volume on the lower stuff! How do you personally think that helps you reach your goals? I am interested!!!

Good stuff man!

Butcher
09-22-2010, 12:03 PM
Riff, we must have different ideas of what crazy volume is. I tend to have problems getting much volume in on a lower day cause it seems to take me forever to get through. On max effort day I can't squat 90ish % and throw more weight on and squat again in a minute or so. On DE day I do squatting and maybe speed deads and after that Im thinking I got the important stuff done. I tend to go in waves of making a serious effort to get some volume in and just doing the important stuff and being done. Usually late night workouts are the ones I dont hardly do any volume.

21Sep10
DE Lower

Warmup
None

13Ē Box Squat w/Foam
45x5
45+ Avg band x5
45+ Light band x2
135x2
135x2
185x2
225x2
225x2
225x2
225x2
275x2
275x2
275x2
275x2
315x1 w/belt
315x1
315x1

This is the first time I tried foam squats. I just used a couch cushion but feel I need a lot more dense foam because it really did nothing to change the feel of the movement. Normally I wear a belt from all my work sets but had forgotten for the first few sets so I decided to go without for the majority of the workout.

Butcher
09-23-2010, 05:19 PM
22Sep10
ME Lower

Warmup
Daynamic Warmup

Chuck Rows
70x15
80x12
80x12
80x12
80x12

Low Row
130x10
130x10
130x10
130x10

H Rolls
20x15
20x15

Face Pulls
60x12
60x12

Hammer Curls
30x15
30x15

Bench Press
45x warmup pinky on ring
95x3
135x3
185x3
225x3
275x1
295x1 w/2 board
320x0
320x0
275x3
275x3

I did my back work first cause I knew when I got home from school I probably wouldnít bother doing it. I put effort into it but made a point not to push it to the max. 320 I let my elbows flare and lost tightness in my back. For the second attempt I was getting too worn out. This is the last time Im doing backwork first.

Ruff Riff
09-24-2010, 08:48 AM
Riff, we must have different ideas of what crazy volume is. I tend to have problems getting much volume in on a lower day cause it seems to take me forever to get through. On max effort day I can't squat 90ish % and throw more weight on and squat again in a minute or so. On DE day I do squatting and maybe speed deads and after that Im thinking I got the important stuff done. I tend to go in waves of making a serious effort to get some volume in and just doing the important stuff and being done. Usually late night workouts are the ones I dont hardly do any volume.


Affirmative!

Butcher
09-25-2010, 02:20 PM
23Sep10
GPP

External Rotations
Cut mini band x12
Cut mini band x12
Cut mini band x12
Cut mini band x12

Bench Press
65x100

Wide Grip Low Row
90x20
90x20
90x20

Tricep Pushdown
Light band x30
Light band x30
Light band x30

Butcher
09-25-2010, 02:21 PM
24Sep10
ME Lower

Part 1
Conv Deadlift
135x3
225x3
315x1
365x1
405x1 w/belt
455x1
475x0
405x3
405x3

Part 2
Wheelbarrow
135x5 minutes

Forward Sled Dragging on grass
95x2 trips of 40 yards
115x6 trips of 40 yards

Pulldown Abs
110x12
130x12
130x12
130x12

Butcher
09-25-2010, 02:21 PM
25Sep10
DE Upper

Warmup
Stretching and Indian Clubs

Speed Bench
45x warmup
95x5
135x5
185x5 thumb to smooth
185x5
185x5 pinky on ring
185x5
185x5
185x5
205x5 index on ring

Floor Press
185x12 thumb to smooth
185x12
175x12
175x11 pinky on ring

Incline Tate Press
40x20
50x12
50x12
50x12

Tricep Pushdowns
55x15
70x12
85x12
70x40

Close Grip Low Rows
130x15
150x12
160x10
170x10
130x30

Chest Supported Rows
90x12
115x12
115x12
115x12
115x12

This is the first time doing straight weight speed bench in a real long time.

Butcher
09-29-2010, 11:08 AM
27Sep10
DE Lower

Warmup
Coffee and setting up bands

13Ē Box Squats
45x10
45+ strong bands x5
45+ average bands x2
95x2
135x2
135x2
135x2
135x2
185x2
185x2
225x1
225x1
225x1

DB Lunges
60x10
60x10

GHR
8
8
8
superset with

GHR Abs w/5 sec pause
10
10

KB Swings
24k x20
24k x20
24k x20

I guess last weeks band tension wasnít enough so I had to top myself this week. Now I realize why this kind of thing is done on only a rare occasion. 185 resembled something kind of fast, 225 was pretty much max effort. Back to normal speed squats next week.

Butcher
10-01-2010, 01:54 PM
30Sep10
ME Upper

Warmup
4x1 minute Indian clubs

Bench Press
45x warmup index on ring
95x3
135x3
185x3
225x3
275x1
290x0
265x3

Illegal Wide Bench Press
185x12
205x10
225x6

Lat Pulldown Wide Grip
110x20
130x10
110x12

1 Arm Low Row
70x12
70x12
70x12

Other than shirted bench and speed bench benching index finger on the ring is very rare. I did not feel stable with heavy weights at all. Im thinking a few weeks of illegal wide benching will help me out.

Butcher
10-01-2010, 01:54 PM
1Oct10
ME Lower

Warmup
None

Squat Into Parallel Chains
45x5
135x5
225x5
275x3
315x3
365x1 w/belt
385x1
405x1
405x1

Conv. Deadlift
225x2
315x2
365x2
405x2 w/belt
425x2
425x2

Pulldown Abs
130x12
150x8
150x8
superset with

Oblique Pushdowns
Average band x12
Average band x12
Average band x12

This is the first time I tried squatting like this. I would squat down with chains set at parrellel, let most of the weight sink into the chains and come back up. It is a lot harder. Oblique pushdowns are probably called something else, I hung a band from the rack and with my hand on the band pushed down, so basically a reverse side bend.