View Full Version : Pud's Training Log
On speed bench, do you alternate grips or do you do three sets straight through with each grip?
Hey. I use the same grip for 3 sets, then switch for the next 3 sets.
___________________________________________________
Took last week off training. Was sick a couple days during the week, and knew I'd miss bench day cause of the meet.
Speed Low Box Squats
45lbs x 2 sets x 8-12 reps
135lbs x 6
135lbs x 3
205lbs x 3 (wrist wraps on)
245lbs x 6 sets x 3 reps (belt on)
Pin Suspended Hatfield Bar Good Mornings
75lbs bar x 8
175lbs x 8 (no belt)
225lbs x 8 (belt loose)
265lbs x 3 sets x 5 reps
Cybex Leg Press
+180lbs x 10
+360lbs x 10
+450lbs x 8
+540lbs x 2 sets x 8 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Cybex Ab Machine
#8 x 12
#10 x 3 sets x 12 reps
HS Standing Machine Shrugs
+180lbs x 12
+270lbs x 12
+320lbs x 3 sets x 12 reps
Standing DB Hammer Curls
40lbs x 2 sets x 10 reps per arm
40lbs x 6 reps per arm
stretch & reverse hypers
Surprised BW was up at 218lbs today.
Speed work felt good today
Speed Bench
45lbs x 2 sets x 15-20 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps
Neutral Grip Pullups
BW x 2 sets x 8 reps
Wide Grip Lat Pulldowns
120lbs x 10
150lbs x 10
160lbs x 10
Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 6
+200lbs x 8 (wrist wraps on) - rep PR
+200lbs x 6
+180lbs x 5
Neutral Grip Cable Rows
120lbs x 10
140lbs x 2 sets x 10 reps
Dips
BW x 2 sets x 12 reps
-long time since I've done these, felt a little uncomfortable
Tricep Band Pushdowns
Light & Mini x 12, 10
Light x 2 sets x 12 reps
stretch, rotator cuff work & band pull aparts
Getting back into briefs/equipment after going raw for ~5-6 weeks
Barbell Free Squats
55lbs bar x 2 sets x 8-12 reps
145lbs x 6
235lbs x 4 (belt & wrist wraps on)
325lbs x 3 (Predator briefs on)
415lbs x 3
465lbs x 2
505lbs x 1
505lbs x 2 - depth/form a little off
505lbs x 2 - better
Pin 2 Rack Deadlifts
245lbs x 6 (belt & Predators on)
335lbs x 3
445lbs x 1
535lbs x 1
585lbs x 1- Pin 2 PR
Sled Drags
Sled + 125lbs x 4 ~75 yd trips
Sled Sprints
Sled + 100lbs x 4 ~75 yd trips
Kneeling Ab Pulldowns
100lbs x 12
110lbs x 2 sets x 12 reps
Ab Wheel
2 sets x 10 reps
stretch
CrazyEyesPat
03-11-2011, 05:43 PM
good pulling today dude.... just registered here today.
good pulling today dude.... just registered here today.
Thanks man, nice user name.
CrazyEyesPat
03-12-2011, 07:04 AM
Thanks man, nice user name.
lol... yea i couldn't think of anything else
Flat Bench Warmups
45lbs x 4 sets x 10-15 reps
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3
3-Board Press
315lbs x 2
4-Board Press
315lbs x 5
315lbs x 4
315lbs x 3?
Sled Tricep Extensions, Rear Delt Flys, and Rows
Sled + ~150lbs 3 sets each
Close Grip Bench with hanging kettlebells on EZ bar
bar + 2x 34lbs kettlebells x 9
bar + 2x 25lbs kettlebells x 16
CrazyEyesPat
03-13-2011, 04:10 PM
good job dude. have you made up your mind on which meet you are going to hop in next?
if the whole flippin crew decides they want to do the state meet, i don't know where/when ill be able to get another one in.
good job dude. have you made up your mind on which meet you are going to hop in next?
if the whole flippin crew decides they want to do the state meet, i don't know where/when ill be able to get another one in.
I want to do the July meet.
Barbell Front Squats
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (belt on)
225lbs x 3
275lbs x 3 sets x 3 reps
225lbs x 2 sets x 8 reps
DB Romanian Deadlifts
80lbs DB's x 8 (straps)
100lbs DB's x 3 sets x 10 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
100lbs x 10
110lbs x 3 sets x 10 reps
HS Standing Shrugs
+180lbs x 12
+270lbs x 12
+360lbs x 2 sets x 12 reps
DB Hammer Curls
45lbs x 2 sets x 8 reps per arm
stretch & reverse hypers
CrazyEyesPat
03-17-2011, 07:38 PM
I want to do the July meet.
well hellz yea
Speed Bench
45lbs x 2 sets x 12-15 reps
95bs x 8
135lbs x 3
Close Grip
175lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 2 sets x 2 reps
Wide Grip
175lbs x 2 sets x 2 reps
Pullups
BW x 3 sets x 8 reps
Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 6
+180lbs x 2 sets x 8 reps
+180lbs x 6
Seated Neutral Grip Cable Rows
120lbs x 10
140lbs x 3 sets x 10 reps
Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps
16kg kettlebells x 8 reps
barbell skull crushers
65lbs x 2 sets x 12 reps
15 mins stationary bike
stretch, rotator cuff work & band pull aparts
Box squats with Giant Cambered Hatfield Bar against Strong (blue) bands
75lbs bar x 8 (Predator briefs on)
175lbs x 6
Added Bands
75lbs bar weight + bands x 5
175lbs bar weight + bands x 5
255lbs bar weight + bands x 3 (belt on)
345lbs bar weight + bands x 6 sets x 2 reps
395lbs bar weight + bands x 2
Conventional deadlifts with Hatfield bar on back
115lbs bar weight + 75lbs hatfield bar x 5
115lbs bar weight + 125lbs hatfield bar x 5
115lbs bar weight + 175lbs hatfield bar x 5
165lbs bar weight + 175lbs hatfield bar x 5
205lbs bar weight + 175lbs hatfield bar x 5
-got video of these, might get it up sometime tomorrow.
Glute Ham Raises
BW x 2 sets x 10 reps
BW x 7
Decline Situps against monster mini band
2 sets x 12 reps
1 set x 10 reps
stretch
Deadlift vid from yesterday:
http://www.youtube.com/watch?v=KCnZvk_Y45E
PeteTheGreek
03-19-2011, 06:46 PM
Those were harder than they look
PeteTheGreek
03-19-2011, 08:45 PM
Next time we do these we're gonna pause the deadlift bar on the ground for a 3 count
Those were harder than they look
Definitely.
Next time we do these we're gonna pause the deadlift bar on the ground for a 3 count
Someone asked me what the point of them was. I know for you, you can get more weight without putting strain on your injury, but other than that, just for something different?
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Kind of a shitty bench day. Felt good up til 365.
Flat Barbell Bench
45lbs x 4 sets x 8-15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 1
315lbs x 2 (Loose Inzer Denim on) - no touch
345lbs x 1 - felt good, maybe better than it ever has
365lbs x 1 - felt bad, got nothing out of the shirt after ~half way up
385lbs x 0 - back towards my face way too early
385lbs x 0 - ~half way up, nothing left
4-board
365lbs x 3
3-board
365lbs x 3
2-board
365lbs x 2
Chest Supported Rows
+90lbs x 6
+115lbs x 4 sets x 10 reps
Neutral grip DB Press
65lbs x 6
75lbs x 10
75lbs x 2 sets x 8 reps
Standing Face Pulls
3 sets x 12 reps
Tricep Pushdowns
3 sets x 10 reps
rotator cuff work & band pull aparts
CrazyEyesPat
03-20-2011, 10:23 AM
KCnZvk_Y45E
CrazyEyesPat
03-20-2011, 10:24 AM
Check it out Pud--- _KCnZvk_Y45E_
the art of embedding videos right theiirrrrrrrrrrrr. Do that without the underscores or spaces.
Good lifting btw.
PeteTheGreek
03-20-2011, 10:57 AM
Someone asked me what the point of them was. I know for you, you can get more weight without putting strain on your injury, but other than that, just for something different?
They force you to keep your shoulders back. If you let your shoulders get over the bar, you'll fold over and crash and burn Underwood style
Check it out Pud--- _KCnZvk_Y45E_
the art of embedding videos right theiirrrrrrrrrrrr. Do that without the underscores or spaces.
Good lifting btw.
Hah, I know how to, I just prefer not to most of the time... makes the resolution lower/video smaller.
CrazyEyesPat
03-20-2011, 04:40 PM
They force you to keep your shoulders back. If you let your shoulders get over the bar, you'll fold over and crash and burn Underwood style
muwahahaha
Hah, I know how to, I just prefer not to most of the time... makes the resolution lower/video smaller.
ahhhhhhh i seee
Tuesday 3/22/2011
Barbell Free Squats
45lbs x 2 sets x 8-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 5 (belt on)
275lbs x 3 sets x 12 reps (wrist wraps on)
DB Romanian Deadlifts
85lbs x 6
105lbs x 3 sets x 10 reps (straps)
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 12
100lbs x 2 sets x 12 reps
Cybex Ab Machine
#10 x 12
#12 x 12
HS Machine Shrugs
+180lbs x 12
+270lbs x 3 sets x 15 reps
Barbell Curls
65lbs x 6
85lbs x 3 sets x 8 reps
stretch
3/24/2011
Standing Barbell Military Press
45lbs x 2 sets x 12 reps
95lbs x 8
115lbs x 4
145lbs x 2 sets x 8 reps (wrist wraps on)
145lbs x 2 sets x 6 reps
Pullups
BW x 10
BW x 9
BW x 7?
Flat DB Bench
65lbs x 6
80lbs x 2 sets x 8 reps
80lbs x 6
Neutral Grip Cable Rows
140lbs x 10
160lbs x 3 sets x 10 reps
Skull Crushers
70lbs x 8
80lbs x 8, CG bench x 15
80lbs x 7, CG bench x 12
80lbs x 6, CG bench x 9
stretch, reverse hypers, rotator cuff work & band pull aparts
CrazyEyesPat
03-25-2011, 04:32 PM
niiiice... i hit some sohp's @ lexen on thursday and some ppl looked @ me like a had a horn growing out of my ass or something.
niiiice... i hit some sohp's @ lexen on thursday and some ppl looked @ me like a had a horn growing out of my ass or something.
Hah, really? I try to do some sort of shoulder press every week. Are you gonna start logging your sessions here or just post whore Pete and I's?
_________________________________________________________________
Ended up training yesterday... Was a little under the weather.
Barbell Free Squats
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 5 (belt & wrist wraps on)
275lbs x 3 (single ply briefs on)
315lbs x 3
365lbs x 3 (knee wraps on)
405lbs x 3 sets x 5 reps
-trying to get used to the idea of squatting with knee wraps
Deadlifts off 3" platform
135lbs x 8
225lbs x 3 (belt on)
315lbs x 3
405lbs x 3 sets x 3 reps
Decline Situps
+50lbs DB x 8
+75lbs DB x 3 sets x 8-10 reps
stretch
CrazyEyesPat
03-26-2011, 01:55 PM
good lifting--- when ive done logs i always liked it when ppl commented on them-- not post whoring you friggin whore! jk... so tomorrow in the am ill be in when u guize are benching.
yes i will start a laaaaawwwgg here as well
This morning:
Flat Barbell Bench with chains
45lbs x 15
45lbs bar weight + 40lbs of chain x 10
45lbs bar weight + 40lbs of chain x 8
45lbs bar weight + 80lbs of chain x 8
45lbs bar weight + 160lbs of chain x 5 (wrist wraps on)
45lbs bar weight + 200lbs of chain x 3 (belt on)
95lbs bar weight + 200lbs of chain x 3
135lbs bar weight + 200lbs of chain x 3
185lbs bar weight + 200lbs of chain x 1
175lbs bar weight + 200lbs of chain x 2?
135lbs bar weight + 240lbs of chain x 2
135lbs bar weight + 200lbs of chain x 3
Lying Tricep Extensions with fat bar grip
60lbs x 10
50lbs + 2 mini bands x 10
40lbs + 2 mini bands x 8
30lbs + 2 mini bands x 7
Incline minibands suspended kettlebell presses
16kg kettlebells x 14
24kg kettlebells x 9
24kg kettlebells x 7
Inverted Rows on flat bench w/ against reverse strong bands
3 sets x 12-15 reps
Standing Rope Face Pulls
3 sets x 12 reps
Yesterday DE Bench - 3/31/2011
Speed bench press against doubled mini bands
45lbs x 2 sets x 15 reps
95lbs x 8
added bands
45lbs x 8
95lbs x 8
Close grip
135lbs x 3 sets x 3 reps (wrist wraps on)
Mid grip
135lbs x 3 sets x 3 reps (wrist wraps on)
Wide grip
135lbs x 3 sets x 3 reps (wrist wraps on) - 1 min RIs
Weighted Pullups
BW + 25lbs x 3 sets x 5 reps
BW x 7
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
165lbs x 3 sets x 5 reps - rep PR
Neutral Grip Cable Rows
160lbs x 8
180lbs x 3 sets x 8 reps
Skull crushers to close grip bench
80lbs x 8, x 20
80lbs x 6, x 15
80lbs x 6, x 15
Today ME Squat 4/1/2011
Most weight I've had on my back in a while
Reverse mini band Fat Cambered Bar Box squats
155lbs x 10
245lbs x 6 (belt & wrist wraps on)
335lbs x 3 (predator briefs on)
425lbs x 3
475lbs x 3
515lbs x 3
565lbs x 3
605lbs x 3
655lbs x 1 - PR in briefs only
Glute Ham Raises
BW x 2 sets x 12 reps
Power Pohl Walks
2 plates x 2 trips
2 plates + 1 55lbs chain x 1 trip
Declined Situps
80lbs Sandbag x 3 sets x 10 reps
stretch
CrazyEyesPat
04-02-2011, 08:02 AM
good workout yesterday dude.
I went ahead and decided I'll play along as well.
http://www.wannabebig.com/forums/showthread.php?142639-Trying-to-move-past-mediocre&p=2456040&posted=1#post2456040
good workout yesterday dude.
I went ahead and decided I'll play along as well.
http://www.wannabebig.com/forums/showthread.php?142639-Trying-to-move-past-mediocre&p=2456040&posted=1#post2456040
Thanks, I'll check it out.
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Speed Bench against doubled mini bands
45lbs x 2 sets x 15 reps
95lbs x 8
added bands
45lbs x 8
95lbs x 8
Close Grip
135lbs + bands 3 sets x 3 reps (wrist wraps on)
Mid Grip
135lbs + bands 3 sets x 3 reps
Wide Grip
135lbs + bands 3 sets x 3 reps - 1 min RIs
Pullups
BW x 3 sets x 8 reps, last set was a little iffy on the last couple reps
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
175lbs x 3
135lbs x 3 sets x 8 reps
HS Rear Delt Rows
+140lbs x 10
+180lbs x 10
+200lbs x 2 sets x 10 reps
Band Tricep pushdowns
Light & Mini x 20, 15, 12
Light x 15, 15
stretch, rotator cuff work & band pull aparts
Barbell Free Squats
55lbs bar x 2 sets x 8-12 reps
145lbs x 8
235lbs x 5 (belt & wrist wraps on)
325lbs x 2
415lbs x 1
465lbs x 1 (Predator briefs on)
505lbs x 1
555lbs x 1
595lbs x 1 - PR in briefs only
Pin 4 Rack Deadlifts
245lbs x 5
335lbs x 3
425lbs x 1
535lbs x 1
585lbs x 1
615lbs x 1
635lbs x 1
645lbs x 1 - Everything from 615 on might have been a PR for pin 4, not 100% sure.
stretch
Got lots of video today, but probably won't have time to do anything with it til maybe Tuesday.
Couldn't train Sunday, so trained in the afternoon today. Tried a new shirt that's too small for one of the other guys, and it worked fairly well.
Flat Bench Warmups
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage X on)
315lbs x 2
365lbs x 1
395lbs x 1 - PR
405lbs x 1 - PR
425lbs x 0 - touched too low, and could've brought it down faster
Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 3 sets x 8 reps
Flat DB Neutral Grip Bench
60lbs x 8
80lbs x 2 sets x 8 reps
80lbs x 10
Standing Rope Face Pulls
3 sets x 12 reps
Kettlebell Tricep Extensions
16kb kettlebells x 3 sets x 10 reps
rotator cuff work & band pull aparts
CrazyEyesPat
04-12-2011, 07:29 AM
looks good man! i'd say you are going to really like that rage x-- you are hitting 20 lb pr's the very first time you put it on.
looks good man! i'd say you are going to really like that rage x-- you are hitting 20 lb pr's the very first time you put it on.
Yeah, it definitely feels different than the denim I've been using, but can't argue with a couple PRs the first time with it. It'll be good to get some more work in with it.
PeteTheGreek
04-12-2011, 05:47 PM
looks good man! i'd say you are going to really like that rage x-- you are hitting 20 lb pr's the very first time you put it on.
You gotta give Pud time to think too much. DId you ever notice how he's pretty quiet in the gym? It's because he's overanalyzing everything. I'm still waiting for him to bust out that notepad and pencil
You gotta give Pud time to think too much. DId you ever notice how he's pretty quiet in the gym? It's because he's overanalyzing everything. I'm still waiting for him to bust out that notepad and pencil
:soapbox:
__________________________________________
Speed Bench against doubled mini bands
45lbs x 2 sets x 15 reps
95lbs x 8
added bands
45lbs x 8
95lbs x 8
Close Grip
145lbs + bands 3 sets x 2 reps (wrist wraps on)
Mid Grip
145lbs + bands 3 sets x 2 reps
Wide Grip
145lbs + bands 3 sets x 2 reps - 1 min RIs
Pullups
BW x 10
BW x 9
BW x 7
BW x 5
Standing Barbell Military Press
45lbs x 12
95lbs x 8
145lbs x 2 (wrist wraps on)
175lbs x 5 - rep PR
165lbs x 2 sets x 5 reps
HS Rear Delt Rows
+140lbs x 8
+180lbs x 8
+230lbs x 3 sets x 8 reps
Cable Tricep Pushdowns
80lbs x 12
100lbs x 7, accidently put it on 100, meant to get 90
90lbs x 8
80lbs x 8
Seated DB Hammer Curls
40lbs x 2 sets x 10 reps per arm
stretch, rotator cuff work & band pull aparts
CrazyEyesPat
04-16-2011, 02:26 PM
good SOHP dude.... do you take it all the way down to the chest or stop right around the chin?
good SOHP dude.... do you take it all the way down to the chest or stop right around the chin?
Thanks, I generally go to around the middle/bottom of my neck I think.
_____________________________________________________
Somewhat of a squat deload today, but I was feeling sluggish, and squatting out of a rack so it didn't exactly feel easy.
Barbell Free Squats (raw)
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 5 reps
DB Romanian Deadlifts
85lbs DBs x 8 (straps)
105lbs DBs x 3 sets x 8 reps
Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 12 reps
done
Feeling pretty beat up lately... Left forearm/wrist has had some pain/stiffness in it I noticed since speed benching Wednesday. I think on the 425lbs I missed Monday I might have tweaked it a little. If I put pressure on it, it feels like it's bruised, but there's no discoloration.
Barbell Floor Press
45lbs x 20
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
250lbs x 3
275lbs x 2
250lbs x 2 sets x 5 reps
250lbs x 4
T-Bar Lever Rows
+45lbs x 8
+90lbs x 8
+115lbs x 3 sets x 12 reps
DB Neutral Grip Presses -these felt light today for some reason
65lbs x 6
85lbs x 8 (wrist wraps on)
85lbs x 2 sets x 10 reps - rep PR??
Rope Face Pulls
100lbs x 3 sets x 12 reps
Kettlebell Tricep Extensions
16kg x 3 sets x 10 reps (wrist wraps on)
stretch, rotator cuff work & band pull aparts
Working on getting the bar higher on my back. Felt good today, everything felt lighter than usual.
Speed Box Squats
45lbs x 3 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
245lbs x 4 sets x 3 reps (single ply briefs & belt on)
275lbs x 2 sets x 3 reps
Prone Leg Curls
95lbs x 3 sets x 15 reps
Preacher curls against choked mini band
55lbs bar weight x 10
65lbs bar weight x 10
Hip Adductor/Abductor
2 sets x 2 reps each
Standing Ab Pulldowns
90lbs x 10
110lbs x 10
110lbs x 2 sets x 8 reps
stretch
T-Rex suit got here yesterday, so I'll try and break that in Friday.
Tried my new T-rex today. Might be a little big, but works well enough. I'd rather have it a little big and be able to hit depth at a lighter weight. I can probably hit parallel with ~550lbs.
Barbell Free Squats
60lbs bar x 10
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 3 (predator briefs on)
420lbs x 2
510lbs x 1
560lbs x 1 (T-Rex suit on)
600lbs x 1
650lbs x 1 - straight weight PR?
700lbs x 0
700lbs x 0 - Doesn't feel too bad taking it out and descending, but once I get close to depth, things fall apart.
Reverse Average Band Deadlifts
245lbs x 3
335lbs x 3
425lbs x 1
515lbs x 1
565lbs x 1
605lbs x 1
655lbs x 0
CrazyEyesPat
04-22-2011, 06:12 PM
hella good lifting today dude... we'll get everything dialed in for you by the meet.
hella good lifting today dude... we'll get everything dialed in for you by the meet.
Thanks, I hope! Kinda pissed I missed 700, I know the strength's there, but technical/form issues are holding it back.
__________________________________
Schedule's been all messed up lately.
Trying to get a little more work in this shirt and get used to the groove.
Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage-X on) - no touch
315lbs x 2 - no touch
365lbs x 1 - no touch
405lbs x 1 - touch, grinder though, misgrooved/brought down too slow
315lbs x 2 sets x 3 reps - touched all reps
-Helps a lot having someone who knows how to tweak the shirt right.
Neutral Grip T-bar Level Rows
+90lbs x 8
+135lbs x 4 sets x 8 reps
Neutral Grip DB Presses - getting stronger on these
70lbs x 6
90lbs x 10 (wrist wraps on) - rep PR
90lbs x 2 sets x 8 reps
Rope Face Pulls
90lbs x 15
90lbs x 2 sets x 12 reps
Band Tricep Pushdowns
2x Light Bands x 12, 12, 10
Light & Mini x 12, 12
15 mins elliptical
stretch, rotator cuff work, band pull aparts & grip work
Went to an opener, straight weight today, then added reverse bands to get used to taking heavier weight out of the rack. Could've gone heavier, but I was quite making depth, so stopped to save some and work on making depth next week.
Barbell Free Squats
60lbs bar x 8 (predator briefs on at start)
150lbs x 8
240lbs x 5 (belt & wrist wraps on)
330lbs x 3
420lbs x 2
470lbs x 1
510lbs x 1 (T-Rex suit on)
560lbs x 1
600lbs x 1 ~.5 inch high
added reverse strong bands
690lbs x 1 ~1 inch high
740lbs x 1 ~2 inches high
Deadlifts
225lbs x 5 (belt on)
315lbs x 3
315lbs + 80lbs of chain x 5
315lbs + 120lbs of chain x 5
315lbs + 120lbs of chain x 5 - was supposed to be +200lbs of chain, but some of the chains fell off the holders and we didn't realize it.
Hyper Extensions against Strong band + 35lbs kettlebell
x 8
x 6, then band for 4 more
just band x 8
supersetted with:
kneeling ab pulldowns
100lbs x 10
110lbs x 3 sets x 10 reps
stretch
Got lots of video, it'll probably take forever to edit, but hopefully I'll get it up sometime this weekend.
CrazyEyesPat
04-30-2011, 05:10 PM
heck yeah man.... lets see the training video!
heck yeah man.... lets see the training video!
Heh, yeah I'll work on it today. I'll try to get it uploaded tonight.
_____________________________________________________
Barbell Bench with reverse average bands ~70-80lbs deload at bottom, close to nothing at the top.
135lbs x 8
135lbs x 8
185lbs x 8
225lbs x 3
275lbs x 3 (belt & wrist wraps on)
315lbs x 2
365lbs x 3 (Inzer Rage-X on) - no touch
405lbs x 3 - last rep touch?
425lbs x 2 touch
455lbs x 1 touch
475lbs x 1
4-Boards
475lbs x 3
3-Boards
475lbs x 3
Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 10
+135lbs x 2 sets x 8 reps
Neutral Grip DB Presses - took it easy on this today, left wrist bothering me
75lbs x 15
75lbs x 10
Seated Rope Face Pulls
60lbs x 15
80lbs x 12
70lbs x 12
Probably going to bench raw the next couple weeks and give my wrist a little break from the heavier stuff.
CrazyEyesPat
05-01-2011, 10:32 AM
good lifting man.... keep it up ---- i need you to go 700/450/600 or better on july 9 ---- i know you have it in you--- but pete's pretty much right-- you gotta get it outta your head
but pete's pretty much right-- you gotta get it outta your head
Lol.
Vid from Friday:
http://www.youtube.com/watch?v=cVEvspLhMiU
CrazyEyesPat
05-02-2011, 10:11 PM
pud ur a friggin hoss dude.... now get down there -- ur like an inch away
pud ur a friggin hoss dude.... now get down there -- ur like an inch away
Yay, time to start popping blood vessels in my eyes again.
______________________________________________
Barbell Front Squats
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 4 sets x 6 reps
DB Romanian Deadlifts
90lbs DBs x 6 (straps)
105lbs DBs x 8
105lbs DBs x 2 sets x 10 reps
Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 12 reps
Hip Adductor/Abductor
2 sets x 15 reps each
Standing HS Shrugs
+180lbs x 12
+270lbs x 12
+360lbs x 3 sets x 12 reps (straps)
Standing DB Hammer Curls
40lbs x 2 sets x 10 reps per arm
stretch
Speed Bench
45lbs x 2 sets x 15-20 reps
95bls x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 3 reps
Wide Grip
165lbs x 2 sets x 3 reps - 1 min RIs
Pullups
BW x 3 sets x 8 reps
Lat Pulldowns
150lbs x 12
160lbs x 12
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
155lbs x 8 - rep PR???
155lbs x 7
145lbs x 8
HS Rear Delt Rows
+180lbs x 3 sets x 12 reps
Band Tricep Pushdowns
6 sets of whatever
stretch, rotator cuff work & band pull aparts
Put straps up and worked on making depth a little harder today.
65lbs bar x 4 sets x 6-10 reps
155lbs x 6
265lbs x 3 (belt on)
355lbs x 3 (Predator briefs & wrist wraps on)
465lbs x 2
555lbs x 1 (T-Rex suit on straps down) - made depth
605lbs x 1 (straps up) - made depth, ugly, straps pulled me back and forth
605lbs x 1 - made depth, better, but slow descent
Added Reverse Light Bands
665lbs x 1 - close, probably within .5"
665lbs x 1 - same
555lbs x 2 sets x 3 reps - made depth each rep
Deadlifts against doubled monster minis
135lbs x 3 (predators & belt on)
225lbs x 3
275lbs x 3
295lbs x 2, missed 3rd around lockout
Glute Ham Raises
BW x 12
BW x 10
BW x 8
Declined Situps
Light Sandbag x 3 sets x 15 reps
stretch
CrazyEyesPat
05-08-2011, 09:10 PM
u do the customary shirt work today?
u do the customary shirt work today?
No, was up late Saturday night and was planning on going light anyway since my left wrist has been bothering me the last few times going heavy, so I decided to do some raw rep work this week to give it a break. Might go raw again next week for some moderate triples or something.
_____________________________________
Flat Barbell Bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 10 (belt on)
225lbs x 9
225lbs x 7, and light spot on 8th
Neutral Grip T-bar Rows
+90lbs x 6
+125lbs x 6
+145lbs x 2 sets x 6 reps
+145lbs x 8
Incline DB Presses
80lbs x 2 sets x 8 reps (wrist wraps on)
Rope Face Pulls
90lbs x 3 sets x 15 reps
Lying DB Tricep Extensions
30lbs x 12
30lbs x 2 sets x 10 reps
stretch, rotator cuff work & band pull aparts
Trained Thursday, Friday, and today.
Thursday was DE Bench, typical boring stuff. Right pec/shoulder was a little bothersome after doing rep work Monday, so I stopped trying speed work after the 4th set and took the rest of the pressing easy.
____________________________________________
Friday - ME Squat (deload day)
Hanging Chain Stability Squats
65lbs x 2 sets x 10-12 reps
185lbs x 3
305lbs x 2 (belt & wrist wraps on)
425lbs x 3 sets x 2 reps (Predator briefs on)
425lbs x 3 sets x 3 reps
Conventional Deadlifts off floor
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 3
Glute Ham Raises supersetted with Ab Wheel
4 sets x 10 reps each
stretch
__________________________________________________
Sunday (today) ME Bench
45lbs x 3 sets x 8-15 reps
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage-X on) - no touch
315lbs x 2 - touch on 2nd maybe?
355lbs x 1 - sloppy
355lbs x 1 - a lot better, probably open around 350-360 for the meet in July
2-Board Presses
365lbs x 2 sets x 3 reps
385lbs x 2 sets x 3 reps
Chest Supported Rows
+90lbs x 6
+115lbs x 6
+135lbs x 6
+160lbs x 6
+145lbs x 2 sets x 6 reps
DB Neutral Grip Presses
65lbs x 6
75lbs x 3 sets x 10 rep (wrist wraps on)
Standing Rope Face Pulls
60lbs x 3 sets x 15 reps
Kettlebell Tricep Extensions on floor (rest on floor each rep)
16kg kettlebells x 3 sets x 10 reps
rotator cuff work & band pull aparts
CrazyEyesPat
05-15-2011, 08:42 PM
sounds good man. i feel you are selling yourself a little short on that bench. keep hammering out heavy tricep work and you'll hit a solid press.
First day back in the gym since last Sunday, was sick pretty much all week.
Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3 sets x 5 reps
Neutral Grip T-Bar Rows
+90lbs x 8
+115lbs x 3 sets x 10 reps
Neutral Grip DB Presses
65lbs x 6
85lbs x 2 sets x 8 reps
80lbs x 8
Rope Face Pulls
3 sets x 15 reps
Close Grip 2-board presses
185lbs x 5
225lbs x 7
225lbs x 6
225bls x 5
stretch, rotator cuff work & band pull aparts
Speed Low Box Squats
45lbs x 2 sets x 10-12 reps (Single ply briefs on)
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 6 sets x 3 reps (belt & wrist wraps on) - 1 min RIs
-worked on keeping the bar high
DB Romanian Deadlifts
85lbs x 8 (straps)
105lbs x 8
105lbs x 10
105lbs x 8
Hip Adductor Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps
DB Shrugs
100lbs x 25 (straps)
120lbs x 12
105lbs x 15
DB Hammer Curls
40lbs x 2 sets x 10 reps per arm
stretch
Went full gear today, even knee wraps.
Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps (Predator Briefs on)
150lbs x 6
260lbs x 5 (belt & wrist wraps on)
350lbs x 2
440lbs x 1
490lbs x 1 (T-Rex suit on)
530lbs x 1
600lbs x 1 (knee wraps on) - high
600lbs x 1 - made depth easily, weight was easy as well just need to bring it down faster and not anticipate the up call
Added Reverse Average Bands
710lbs x 1 - made depth pretty easy too
Reverse Band Deadlifts (in T-Rex Suit)
135lbs x 8
225lbs x 5 (belt on)
315lbs x 2
405lbs x 1
455lbs x 2
495lbs x 2
545lbs x 2
585lbs x 1
635lbs x 1 - PR
-First time trying to pull in a suit. Even though this suit's a size or two too big, the straps do help a little bit off the floor, and with the suit being pretty loose, I don't really have trouble getting to the bar.
Glute Ham Raises supersetted with Hyper Extensions against Blue(Strong) band
BW x 10, band x 10 w/ 2 sec pause at top
BW x 8, band x 8
BW x 6?
Declined Weights Situps
80lbs Sandbag x 10
80lbs Sandbag x 10, then Plank with 80lbs sandbag on back right after, no idea on time lasted
80lbs Sandbag x 10
stretch
Flat Barbell Bench
45lbs x 3 sets x 15 reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 2 (Rage-X shirt on)
315lbs x 1 - touch
365lbs x 1
385lbs x 1
3-Boards
365lbs x 3- all messed up form wise
385lbs x 3
405lbs x 3
Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 3 sets x 8 reps
DB Neutral Grip Presses
80lbs x 3 sets x 8 reps (wrist wraps on)
Standing Rope Face Pulls
70lbs x 3 sets x 12 reps
Kettlebell Tricep Extensions
16kg kettlebells x 3 sets x 10 reps (wrist wraps on)
rotator cuff work & band pull aparts
CrazyEyesPat
05-29-2011, 09:54 AM
great squatting brother! -- if ur touching 315 in that shirt i'd have the chest plate taken in an inch man. If you think it's too close to the meet to get it all put together, do it afterwards and see how much more pop you get out of it.
great squatting brother! -- if ur touching 315 in that shirt i'd have the chest plate taken in an inch man. If you think it's too close to the meet to get it all put together, do it afterwards and see how much more pop you get out of it.
Thanks. Yeah, I have a feeling it may have stretched out a little since I first benched in it. Not sure if I'll try to get it altered before the meet though.
_____________________________________
Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
225lbs x 6
275lbs x 8
295lbs x 2 sets x 8 reps
Cybex Leg Press
+180lbs x 10
+270lbs x 8
+360lbs x 6
+450lbs x 10
+540lbs x 2 sets x 10 reps - maybe rep PR???
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
110lbs x 3 sets x 10 reps
Cybex Ab Machine
#10 x 2 sets x 12 reps
Cambered Bar Shrugs
135lbs x 12
225lbs x 12 (straps)
315lbs x 3 sets x 10 reps
drop 275lbs x 10
drop 225lbs x 15
DB Hammer Curls
45lbs x 2 sets x 6 reps per arm
45lbs x 8 reps per arm
stretch
CrazyEyesPat
06-02-2011, 07:11 PM
yeah---- it was a relatively newer shirt --- i used it for a training cycle a few yrs ago, but we were getting into shirts maybe once every 3 weeks--- so i wore it @ 198 4-6 times.
Speed Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 min RIs
-felt good speed wise, but stability on bench is still an issue
Pullups
BW x 2 sets x 8 reps
BW x 6
BW x 5
Standing Military Press on Squat Machine
+90lbs x 6
+140bls x 4
+180lbs x 2 sets x 6 reps
+180lbs x 8
HS Rear Delt Rows
+180lbs x 8
+230bls x 3 sets x 8 reps
Band Tricep Pushdowns
2x Light bands x 15, 10
Light & Mini x 12, 10
Light x 15
stretch, rotator cuff work & band pull aparts
Ok day today, I kind of screwed up my straight weight squat by not sitting back, but still made depth and stayed with it, reverse band was good though.
Barbell Free Squats
60lbs bar x 2 sets x 6-8 reps (Predator Briefs on)
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 2
420lbs x 1
470lbs x 1 (T-Rex suit on, straps down)
510lbs x 1 (straps up)
580lbs x 1
620lbs x 1 (knee wraps on)
Reverse Average Bands
720lbs x 1 (knee wraps on)
Glute Ham Raises
BW x 3 sets x 10 reps
Ab Wheel
2 sets x 10 reps
stretch
Got some video of training today, I'll probably upload it sometime tomorrow.
Trained raw today, felt decent for gear whoring so much lately.
Flat Barbell Bench with suspended chains (collect on floor at bottom)
45lbs x 2 sets x 15 reps
45lbs bar weight + 80lbs of chain x 8
45lbs bar weight + 120lbs of chain x 8 (wrist wraps on)
45lbs bar weight + 160lbs of chain x 8
45lbs bar weight + 200lbs of chain x 8 (belt on)
95lbs bar weight + 200lbs of chain x 6
115lbs bar weight + 200lbs of chain x 4
135lbs bar weight + 200lbs of chain x 3, 3rd grinder
155lbs bar weight + 200lbs of chain x 1
165lbs bar weight + 200lbs of chain x 0 - miss
4-Boards
135lbs bar weight + 200lbs of chain x 3
155lbs bar weight + 200lbs of chain x 3 - 3rd grinder
135lbs bar weight + 200lbs of chain x 3
Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 10 reps
DB Neutral Grip Presses
60lbs x 6
85lbs x 2 sets x 8 reps (wrist wraps on)
75lbs x 8
Standing Rope Face Pulls
3 sets x 12 reps
Kettlebell Tricep Extensions
16kg kettlebells x 12 (wrist wraps on)
16kg kettlebells x 10
Friday's Squat Training:
http://www.youtube.com/watch?v=AZxuV9ijisg&feature=channel_video_title
Yesterday, DE Bench
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps - 1 min RIs
Pullups
BW x 3 sets x 8 reps
Standing Barbell Military Press
45lbs x 12
95lbs x 6
135lbs x 2 (wrist wraps on)
145lbs x 3 sets x 8 reps
HS Rear Delt Rows
+90lbs x 8
+180lbs x 3 sets x 10 reps
Tricep Cable Pushdowns
80lbs x 3 sets x 10 reps
stretch, rotator cuff work & band pull aparts
__________________________________________________
Today, ME Squat/Deadlift
Deloaded on Squat today, then two heavy weeks left before the meet.
Barbell Free Squats
60lbs bar x 2 sets x 8-12 reps
150lbs x 6
240lbs x 5 (belt on)
330lbs x 3 (Predator Briefs on)
420lbs x 6 sets x 3 reps
Pin 3 Rack Deadlifts
135lbs x 8
225lbs x 5 (belt on)
315lbs x 2
405lbs x 2 (T-Rex suit on)
455lbs x 2
455lbs bar weight + 80lbs of chain x 2
455lbs bar weight + 160lbs of chain x 2
455lbs bar weight + 200lbs of chain x 2
455lbs bar weight + 260lbs of chain x 0 - got around lockout, and skin on left hand ripped off.
Ab Pulldowns against strong band
3 sets x 20-30 reps
Sled Drags
Sled + 100lbs of weight x 6 ~70 yard trips, 2 backwards, 4 forwards
stretch
Took video, may get it edited tomorrow.
Good Morning with Hatfield/Safety Squat Bar (no belt)
75lbs bar x 8
175lbs x 8
175lbs x 8
225lbs x 6
225lbs x 2 sets x 8 reps
Cybex Leg Press
+180lbs x 10
+360lbs x 8
+450lbs x 6
+540lbs x 8
+590lbs x 2 sets x 6 reps
Prone Leg Curls
95lbs x 10
110lbs x 2 sets x 10 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Cybex Ab Crunch
#10 x 12
#12 x 2 sets x 12 reps
#10 x 15
DB Hammer Curls
40lbs DBs x 10 reps per arm
40lbs DB x 2 sets x 8 reps per arm
stretch
CrazyEyesPat
06-17-2011, 07:29 AM
hey brother! hows that hand feeling/looking? Some good news--- mine completely healed in less than 3 weeks--- so don't worry about that for the meet-- I used a lot of medical tape and still did some light pulling during that time.
have you started the job hunt yet?
hey brother! hows that hand feeling/looking? Some good news--- mine completely healed in less than 3 weeks--- so don't worry about that for the meet-- I used a lot of medical tape and still did some light pulling during that time.
have you started the job hunt yet?
Hand's doing ok. Pete wants me to pull Tuesday this week, so hopefully it'll hold up through that. Just getting my resume together to send places next week, and stop in at the place I've interned at and see what's available.
PeteTheGreek
06-18-2011, 04:51 PM
If you're squatting tomorrow you won't be pulling on two days rest on Tuesday. You'll either have to do it tomorrow or Wednesday then you're done pulling heavy.
CrazyEyesPat
06-18-2011, 06:19 PM
Hand's doing ok. Pete wants me to pull Tuesday this week, so hopefully it'll hold up through that. Just getting my resume together to send places next week, and stop in at the place I've interned at and see what's available.
right on man-- hope it works out well and quickly for you--- i was stressing out when i finished college and was trying to land the job
If you're squatting tomorrow you won't be pulling on two days rest on Tuesday. You'll either have to do it tomorrow or Wednesday then you're done pulling heavy.
pud and i are going to put on a clinic tomorrow morning---- make sure you bring your popcorn
PeteTheGreek
06-18-2011, 07:56 PM
Pud, you're pulling your last heavy one tomorrow then you're done. Remember what Joe Riddle told you. Let everyone else keep doing their stupid chit going into this meet. Plates on box and 1 mat against double choked minis for doubles then one or two singles. Here is what I did the last month going into my last meet. My last heavy day was 19 days out then I did speed pulls 12 days out.
10-15-2010
Pin 3 conventional rack pulls-belt only:
405 + 110 lbs chains X 2
405 + 150 lbs chains X 2
405 + 190 lbs chains X 2
405 + 230 lbs chains X 2
405 + 270 lbs chains X 1
10-26-2010
Sumo deadlifts-plates on 4 inch box + 1 pad:
225 + doubled minis X 2
315 + bands X 2
405 + bands X 2
455 + bands X 2
495 + bands X 2
545 + bands X 1
585 + bands X 1
11-02-2010
Sumo speed pulls:
315 for 3 singles
315 + 110 lbs chains for 3 singles
11-14-2010
Meet day
Deadlift warmups:
135 X 5
Add predator briefs
225 X 3
315 X 2
405 X 1
Add single ply metal V squatter straps down:
495 X 1
First attempt: 570
Second attempt: 625
Third Attempt: 650
Thursday DE Bench:
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps - 1 Min RIs
Lat Pulldowns
150lbs x 12
160lbs x 2 sets x 10 reps
Standing Barbell Military Press
45lbs x 12
95lbs x 6
135lbs x 3 (wrist wraps on)
155lbs x 2 sets x 6 reps
155lbs x 8 reps - rep PR???
HS Rear Delt Rows
+180lbs x 3 sets x 10-12 reps
Band Tricep Pushdowns
5 or 6 sets of 10-15 reps
rotator cuff work & band pull aparts
_________________________________________________
Today/Sunday ME Squat/Deadlift
Barbell Free Squats
150lbs x 8 reps
240lbs x 5 reps (belt on)
350lbs x 3 (briefs & wrist wraps on)
440lbs x 1
530lbs x 1 (T-Rex suit on)
580lbs x 1
630lbs x 1
Added Reverse Average Bands
730lbs x 1
Deadlifts with plates on 3" boxes + 2 pads against double mini bands
135lbs x 3
225lbs x 2 (belt on)
315lbs x 2
365lbs x 2
405lbs x 2
455lbs x 1 (straps, hand still beat up)
475lbs x 0
Glute Ham Raises
BW x 3 sets x 10 reps
Decline Situps
40lbs Sandbag x 3 sets x 15 reps
stretch
CrazyEyesPat
06-19-2011, 10:04 AM
great work today man
great work today man
Thanks, you too.
Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage-X on) - no touch
315lbs x 2 - no touch
365lbs x 1 - touch, paused
415lbs x 1 - PR touch, paused
3-Board Press
405lbs x 3 sets x 3 reps
Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 8 reps
Neutral Grip DB Presses
60lbs x 8
75lbs x 10 (wrist wraps on)
75lbs x 8
75lbs x 10
Rope Face Pulls
60lbs x 3 sets x 12 reps
rotator cuff work & band pull aparts
CrazyEyesPat
06-20-2011, 06:54 PM
that's what im talking about
that's what im talking about
Thanks. Still getting some pain in my left wrist/forearm when I bench heavy though.
_______________________________________________________
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 2
Close Grip
175lbs x 2 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 2 sets x 2 reps
Wide Grip
175lbs x 2 sets x 2 reps - 1 min RIs
Lat Pulldowns
160lbs x 12
170lbs x 2 sets x 10 reps
Standing Barbell Military Press
45lbs x 15
95lbs x 6
135lbs x 3 sets x 8 reps (wrist wraps on)
HS Rear Delt Rows
+90lbs x 10
+200lbs x 3 sets x 10 reps
Tricep Cable Pushdowns
70lbs x 3 sets x 12 reps
rotator cuff work & band pull aparts
Last heavy squat day before the meet.
Barbell Free Squats
60lbs x 12
150lbs x 6 (Predator Briefs on)
240lbs x 5 (belt on)
330lbs x 3 (wrist wraps on)
420lbs x 1
510lbs x 1 (Inzer T-Rex suit on)
560lbs x 1
600lbs x 1 (knee wraps on)
640lbs x 1 (a lot better than 600)
Added Reverse Average Band
710lbs x 1 - fastest it's been
Glute Ham Raises
BW x 3 sets x 10 reps
Delcine Situps
Minibands x 12
40lbs Sandbag + minibands x 2 sets x 10 reps, 1 set x 12 reps
Ab Wheel
2 sets x 10 reps
stretch
Reverse Average Band Bench
45lbs x 2 sets x 12-15 reps
Added Reverse Band
225lbs x 6
275lbs x 5 (wrist wraps on)
315lbs x 3 (belt on)
365lbs x 3
405lbs x 3 - rep PR 3rd rep was something like an 8 second grinder
430lbs x 0 - done after triple
Close Grip
315lbs x 13 reps
T-Bar Rows
+90lbs x 6
+115lbs x 6
+135lbs x 3 sets x 8 reps
DB Neutral Grip Presses
70lbs x 6
85lbs x 3 sets x 8 reps (wrist wraps on)
Rope Face Pulls
90lbs x 3 sets x 12 reps
Kettlebell Tricep Extensions
16kg Kettlebells x 2 sets x 10 reps, 1 set x 8 reps
rotator cuff work & band pull aparts
PeteTheGreek
06-26-2011, 02:19 PM
Yeah, thanks for coming in
Yeah, thanks for coming in
Sorry :( was tired as hell this morning.
PeteTheGreek
06-26-2011, 02:27 PM
The next time I wrap your knees you'll remember it for the rest of your life
CrazyEyesPat
06-26-2011, 05:40 PM
good training cycle sean--- all the work's done, now just go up there and show everyone the work you've put in. The meet is the fun part man-- remember you've all ready done all the work-- don't be nervous at all
PeteTheGreek
06-26-2011, 06:27 PM
Nice going Crazy Eyes, now you're in his head, lol
Speed Deadlifts
135lbs x 8
135lbs x 3
225lbs x 3 (belt on)
275lbs x 3
315lbs x 6 sets x 2 reps ~ 1 min RIs
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
100lbs x 3 sets x 12 reps
HS Machine Shrugs
+270-360lbs x 4 sets x 12 reps
Hammer Curls
40lbs x 3 sets x 10 reps per arm
stretch
Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps - 1 min RIs
Pullups
BW x 3 sets x 8 reps
Standing Barbell Military Press
45lbs x 12
95lbs x 8
125lbs x 4
145lbs x 3 sets x 8 reps
HS Rear Delt Rows
+90lbs x 10
+180lbs x 3 sets x 12 reps
Band Tricep Pushdowns
6 sets x 10-15 reps
rotator cuff work & band pull aparts
CrazyEyesPat
07-01-2011, 09:34 AM
Nice going Crazy Eyes, now you're in his head, lol
Pud--- get it out of your head bro
Pud--- get it out of your head bro
:disagree: blah blah blah
Went to about a last warmup today. Was feeling a little sluggish. Time to rest and eat til the meet.
Barbell Free Squats
60lbs bar x 8
150lbs x 6 (Predator Briefs on)
260lbs x 5
350lbs x 2
390lbs x 1
440lbs x 1 - (Inzer T-Rex on) - head f*%&ed this one
510lbs x 1
550lbs x 1 - knees wrapped
Glute Ham Raises
BW x 4 sets x 10 reps
Ab Wheel
3 sets x 10 reps
stretch
Went to around a last warmup today.
Flat Barbell Bench
45lbs x 2 sets x 12-15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 2 (Inzer Rage-X on) - no touch
315lbs x 1 - ~1/4" away from touching
Chest Supported Rows
+45lbs x 10
+90lbs x 3 sets x 12 reps
Light Tricep work & Face Pulls
CrazyEyesPat
07-03-2011, 08:57 AM
Went to about a last warmup today. Was feeling a little sluggish. Time to rest and eat til the meet.
Barbell Free Squats
60lbs bar x 8
150lbs x 6 (Predator Briefs on)
260lbs x 5
350lbs x 2
390lbs x 1
440lbs x 1 - (Inzer T-Rex on) - head f*%&ed this one
510lbs x 1
550lbs x 1 - knees wrapped
Glute Ham Raises
BW x 4 sets x 10 reps
Ab Wheel
3 sets x 10 reps
stretch
zomgz what have we done
Training from the 24th: http://www.youtube.com/watch?v=tD8qzUsJop8
CrazyEyesPat
07-07-2011, 07:19 AM
Training from the 24th: http://www.youtube.com/watch?v=tD8qzUsJop8
good lifting dudes----- that guy running the rack is damn good looking. im sure he's pretty fucking charming too.
PeteTheGreek
07-07-2011, 04:03 PM
He's a pole smoker
CrazyEyesPat
07-10-2011, 05:34 PM
He's a pole smoker
his sexual orientation has nothing to do with good looks and charm.
GREAT JOB YESTERDAY PUD!!!!
GREAT JOB YESTERDAY PUD!!!!
Thanks Pat, thanks for all the help as well.
CrazyEyesPat
07-11-2011, 08:51 PM
Thanks Pat, thanks for all the help as well.
of course dude--- i wish i could have handled you guys instead of work all day... but i guess someone has to do it right?
btw-- you need to back me up on this angry greek fellow--- there is no pole smoking activity going on around these parts.... except on thursdays... man love thursday shall always live on
(anyone who's deployed to the middle east knows what im talkin about)
First day back in the gym since the meet. Took it fairly easy. Probably going to be focusing on raw training more the next 2-3 months.
Flat Barbell Bench
45lbs x 2 sets x 20 reps
95lb x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 10
225lbs x 2 sets x 8 reps
1-arm DB Rows
75lbs x 6
90lbs x 3 sets x 10 reps
DB Neutral Grip Presses
60lbs x 6
75lbs x 15 - rep PR
75bls x 10
Standing Rope Face Pulls
70lbs x 3 sets x 12 reps
stretch, rotator cuff work & band pull aparts
Speed Low Box Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
245lbs x 6 sets x 2 reps (belt & wrist wraps on) - ~1 min RIs
DB Romanian Deadlifts
80lbs x 8
100lbs x 3 sets x 10 reps (lost one of my straps, grip was a bitch)
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps
HS Standing Shrugs
+180lbs x 12
+270lbs x 12
+270lbs x 2 sets x 15 reps
Seated Hammer Curls
40lbs x 2 sets x 10 reps per arm
stretch & grip work
J L S
07-19-2011, 03:49 PM
nice work pud!
CrazyEyesPat
07-20-2011, 03:56 PM
as long as you don't capitalize the word raw i think it's a great idea.
nice work pud!
as long as you don't capitalize the word raw i think it's a great idea.
I think that's kind of a requirement if you train or compete that way... I mean, it's so much more difficult, manly, and easier to respect than equipped lifting...
CrazyEyesPat
07-21-2011, 07:35 AM
I think that's kind of a requirement if you train or compete that way... I mean, it's so much more difficult, manly, and easier to respect than equipped lifting...
totally agree man --- maybe we should start writing EQuiPPeD like this because it's just wrong
Standing Barbell Military Press
45lbs x 20
45lbs x 12
95lbs x 8
135lbs x 3 sets x 8 reps (wrist wraps on)
Pullups
BW x 3 sets x 8 reps - last couple reps on last set were iffy
Cable Tricep Pushdowns
80lbs x 2 sets x 10 reps
70lbs x 10
Neutral Grip Cable Rows
140lbs x 3 sets x 12 reps
stretch, rotator cuff work & band pull aparts
Barbell Box Squats
65lbs x 2 sets x 10-12 reps
155lbs x 6
245lbs x 5 (belt on)
335lbs x 3 (wrist wraps on)
385lbs x 4 sets x 3 reps
Hyper Extensions
40lbs sandbag x 3 sets x 10 reps
Decline Situps
80lbs sandbag x 4 sets x 10 reps
stretch
Flat Barbell Bench
45lbs x 2 sets x 15-20 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 sets x 3 reps
3-board press
315lbs x 2 - nothing left
275lbs 3x3 meets my old raw strength at that weight when I was at my strongest, so it's good to see i haven't lost that gear whoring lately... Maybe it's not such a bad thing.
Chest Supported Rows
+90lbs x 10
+135lbs x 3 sets x 10 reps
DB Neutral Grip Presses
85lbs x 10
85lbs x 2 sets x 8 reps
Standing Rope Face Pulls
70lbs x 3 sets x 12 reps
Kettlebell Tricep Extensions
16kg's x 2 sets x 10 reps, 1 set x 9 reps
Gotta go to barbell RDLs. Can barely hold onto the DBs til I get a new set of straps.
DB Romanian Deadlifts
75lbs x 8
75lbs x 6
105lbs x 2 sets x 8 reps
105lbs x 7 reps (grip)
Cybex Leg Press
+180lbs x 10
+360lbs x 8
+450lbs x 6
+540lbs x 3 sets x 8 reps
Hip Adductor/Abductor
2 sets x 15 reps each
Standing Ab Pulldowns
90lbs x 10
110lbs x 3 sets x 10 reps
HS Shrugs
+180lbs x 10
+270lbs x 3 sets x 15 reps
Standing DB Hammer Curls
45lbs x 3 sets x 6 reps per arm
stretch
Speed Bench Press
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 2
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps
Pullups
BW x 10
BW x 9
BW x 7
Standing Military Press on Squat Machine
+90lbs x 10
+140lbs x 10
+160lbs x 10
+160lbs x 9
HS Rear Delt Rows
+90lbs x 10
+180lbs x 3 sets x 10 reps
Band Tricep Pushdowns
Average Band
2 sets x 15 reps
2 sets x 10-12 reps
10 mins stationary bike
stretch, rotator cuff work & band pull aparts
Barbell Box Squats
145lbs x 8
145lbs x 6 (single ply briefs on)
235lbs x 5 (belt & wrist wraps on)
325lbs x 3
375lbs x 3
425lbs x 3 sets x 3 reps
Pin 4 Rack Deadlifts against doubled monster mini bands
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
365lbs x 3
405lbs x 2
455lbs x 1
Glute Ham Raises
BW x 3 sets x 8 reps
Declined Situps
40lbs sandbag x 4 sets x 15 reps
Ab Wheel
3 sets x 12 reps
stretch
Flat Barbell Bench against monster mini band under bench
45lbs bar weight + band x 10
45lbs bar weight + band x 8
95lbs bar weight + band x 8
135lbs bar weight + band x 6 (wrist wraps on)
155lbs bar weight + band x 3 (belt on)
185lbs bar weight + band x 5
205lbs bar weight + band x 5
225lbs bar weight + band x 2, missed 3rd
4-Board Press
245lbs bar weight + band x 3
265lbs bar weight + band x 3, 3rd was ugly
265lbs bar weight + band x 3, light spot on 3rd
Chest Supported Rows
+90lbs x 8
+135lbs x 6
+145lbs x 3 sets x 6 reps
DB Neutral Grip Presses
80lbs x 2 sets x 10 reps
80lbs x 8 reps
Face Pulls
50lbs x 12
60lbs x 2 sets x 12 reps
Kettlebell Tricep Extensions
16kgs x 10 reps
16kgs x 8 reps
Barbell Romanian Deadlifts
135lbs x 10
185lbs x 10
225lbs x 6
275lbs x 8
275lbs x 3 sets x 10 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Cybex Ab Crunch
#10 x 12
#12 x 3 sets x 12 reps
HS Standing Shrugs
+180lbs x 10
+270lbs x 10
+320lbs x 3 sets x 12 reps
DB Hammer Curls
45lbs x 2 sets x 8 reps per arm
stretch
Speed work felt good today.
Speed bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 2
Close Grip
165lbs x 3 sets x 2 reps
Mid Grip
165lbs x 3 sets x 2 reps
Wide Grip
165lbs x 3 sets x 2 reps - 1 min RIs
Pullups
BW + 30lbs x 3 sets x 5 reps
BW x 2 sets x 6 reps
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3
155lbs x 5 (wrist wraps on)
155lbs x 8 - rep PR
165lbs x 5 - rep PR
175lbs x 4 - meets old rep PR
Hammer Strength Rear Delt Rows
+90lbs x 8
+180lbs x 10
+230lbs x 3 sets x 8 reps
Tricep Band Pushdowns
Strong Band x 20, 15, 12 ,12
stretch, rotator cuff work & band pull aparts
Barbell Free Squats
65lbs bar x 2 sets x 8-10 reps (single ply & predator briefs on)
155lbs x 6
245lbs x 5 (belt on)
335lbs x 2 (wrist wraps on)
425lbs x 2
475lbs x 5 sets x 3 reps
Conventional Deadlifts off floor (briefs on)
135lbs x 6
225lbs x 3 (belt on)
315 x 3
315 + 80 lbs chains x 3
315 + 120 lbs chains x 3
315 + 160 lbs chains x 3
315 + 270 lbs chains x 5
Decline Situps
40lbs Sandbag + miniband x 4 sets x 12-15 reps
stretch
Got video, might get it up sometime tomorrow
Training from Friday: http://www.youtube.com/watch?v=Cyx462TTS4U
Flat Barbell Bench
45lbs x 10
95lbs x 8
135lbs x 2 sets x 6 reps
185lbs x 3 (wrist wraps on)
185lbs + 40lbs of chain x 3 (belt on)
185lbs + 80lbs of chain x 3
185lbs + 120lbs of chain x 3
185lbs + 160lbs of chain x 2?
4-board press
185lbs + 200lbs of chain x 3
185lbs + 250lbs of chain x 2 sets x 2 reps, both ugly
Chest Supported Row
+90lbs x 8
+135lbs x 6
+160lbs x 3 sets x 6 reps
Skull Crushers against miniband
55lbs x 10
75lbs x 6 with spots
55lbs x 8
55lbs x 8, close grip bench to 3 board x 20
Standing Rope Face pulls
50lbs x 12
60lbs x 12
70lbs x 2 sets x 12 reps
Barbell Front Squats
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 sets x 10 reps (belt on)
Barbell Romanian Deadlifts
135lbs x 10
185lbs x 6
225lbs x 6
275lbs x 3 sets x 10 reps
Hip Adductor Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 12 reps
HS Standing Shrugs
+180lbs x 10
+270lbs x 12
+320lbs x 3 sets x 12 reps
Standing DB Hammer Curls
45lbs x 2 sets x 8 reps per arm
HS Preacher Curls
+70lbs x 2 sets x 8 reps
stretch
Speed Bench Press
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 3
Close Grip
175lbs x 3 sets x 2 reps (wrist wraps on)
Mid Grip
175lbs x 3 sets x 2 reps
Wide Grip
175lbs x 3 sets x 2 reps
Neutral Grip Pullups
BW x 2 sets x 8 reps
BW x 7
Standing Barbell Military Press
45lbs x 12
95lbs x 8
145lbs x 3 sets x 8 reps (wrist wraps on)
HS Rear Delt Rows
+90lbs x 10
+200lbs x 3 sets x 10 reps
Tricep Band Pushdowns
Average Band x 20, 12, 10, 12
stretch, rotator cuff work & band pull aparts
Barbell Free Squats
65lbs bar x 2 sets x 8-12 reps (Predator briefs on)
155lbs x 6
245lbs x 5
335lbs x 3
425lbs x 3
475lbs x 2
515lbs x 5 sets x 3 reps - some sort of PR here reps/volume
Speed Deadlifts
225lbs x 3 (belt on)
315lbs x 5 sets x 3 reps
Glute Ham Raises
BW x 2 sets x 10 reps
BW x 5 - done
Decline Situps
80lbs Sandbag x 3 sets x 10 reps
Ab Wheel
2 sets x 12 reps
stretch
Got video, may get it uploaded tomorrow.
Vid from yesterday: http://www.youtube.com/watch?v=bcU-Pih0xag
First day back in a shirt since the meet. Felt a little jittery/off, but haven't held that much weight for over a month.
Flat Barbell Bench
45lbs x 3 sets x 12-20 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (inzer rage x on) - no touch
315lbs x 3 - touch on last
365lbs x 1
405lbs x 1
3-board Presses
425lbs x 3 - rep pr
425lbs x 3
425lbs x 2, missed 3rd
Lying Tricep Extensions on Reverse Hyper
+140lbs x 8
+105lbs x 2 sets x 10 reps
Rear Delt & Lat Raise shoulder work
3 sets x 6-10 reps each
Standing Rope Face Pulls
50-60lbs x 3 sets x 12 reps
Speed Low Box Squats
45lbs x 2 sets x 10-12 reps (single ply briefs on)
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
275lbs x 6 sets x 2 reps - 1 min RIs
Prone Leg Curls
95lbs x 12
110lbs x 3 sets x 10 reps
Hip Adductor/Abductor machines
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
110lbs x 3 sets 10 reps
DB Shrugs
95lbs x 20
95lbs x 2 sets x 15 reps
DB Hammer Curls
45lbs x 3 sets x 8 reps per arm
stretch
Went in to do my normal speed work today and ended up fucking something up...
Started usual warmups, felt a little slow/off. Was going to do speed work against bands. Warmed up with the bar and 95, (and bands) felt a little discomfort in my left shoulder/pec, but continued. Did 1 set of 3 with 135, and on the 3rd rep, felt quite a bit of pain in between my front delt and pec, so stopped the benching.
Was able to keep going and do this:
Pullups
BW x 3 sets x 8 reps - some discomfort, but no pain
Standing Military Press
45lbs x 20, 15
95lbs x 8
135lbs x 3 sets x 10 reps - this didn't bother it at all
HS Rear Delt Rows
+90lbs x 10
+140lbs x 3 sets x 12 reps - fine
Tricep Band Pushdowns - fine
Stretch, rotator cuff work & band pull aparts
-On the rotator cuff work, internal rotations bothered it quite a bit, external didn't bother it at all. Hopefully it's better in a few days, I'll have to see how it feels Sunday before benching heavy.
Barbell Free Squats
65lbs x 2 sets x 8-12 reps (Predator briefs on)
155lbs x 6
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
425lbs x 2
475lbs x 2
515lbs x 2
565lbs x 1, missed 2nd - too slow bringing it down
565lbs x 2 sets x 2 reps
Glute Ham Raises
BW x 4 sets x 10 reps
Declined Situps
80lbs Sandbag x 4 sets x 10 reps
stretch
Fridays training: http://www.youtube.com/watch?v=lfingGqYPBI
Took it easy on the pec/shoulder today. Won't be speed benching this week, and I'll be doing some recovery during the week. Doing light high reps today did make it feel better.
Reverse Average Band Bench
135lbs x 20
135lbs x 15
185lbs x 7 sets x 15 reps - varied grips on the last few sets
Chest Supported Rows
+90lbs x 12
+115lbs x 4 sets x 12 reps
Tricep Pushdowns w/ rope
50lbs x 3 sets x 10-12 reps
Seated Rope Face Pulls
60lbs x 4 sets x 15 reps
rotator cuff work & band pull aparts
Barbell Front Squats
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 2 (belt on)
245lbs x 3 sets x 8 reps - rep PR???
Hyper Extensions (haven't done these for a while)
BW x 10
+25lbs x 10
+55lbs x 8
+70lbs x 3 sets x 8 reps
Hip Adductor/Abductor
2 sets x 15 reps each
Cybex Ab Machine
#10 x 3 sets x 10-12 reps
Seated DB Hammer Curls
40lbs x 3 sets x 10 reps per arm
stretch
Still taking it easy on the pec.
Flat Barbell Bench
45lbs x 3 sets x 50 reps - felt a little tight on the first set, but ok on the last two.
Inverted Rows
BW x 3 sets x 10 reps
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
155lbs x 8
155lbs x 7
145lbs x 8
HS Rear Delt Rows
+90lbs x 12
+180lbs x 3 sets x 12 reps
Tricep Band Pushdowns
Light + Mini x 20, 15, 15, 15
stretch, rotator cuff work & band pull aparts - pec didn't hurt on internal rotations today
Light/Deload on squats today, deadlifted moderately.
Barbell Free Squats (single ply briefs on)
65lbs x 2 sets x 10-12 reps
155lbs x 6
155lbs x 5
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
385lbs x 6 sets x 3 reps
Conventional Deadlifts standing on ~3.5" platform
135lbs x 8
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
365lbs x 3
405lbs x 3
455lbs x 3
Decline Situps
80lbs Sandbag x 3 sets x 12 reps
Glute Ham Raises
BW x 2 sets x 12 reps
First day doing something somewhat moderate on the pec, still not 100% though.
Reverse Average Band Bench
135lbs x 10
225lbs x 15
275lbs x 12 (belt & wrist wraps on)
315lbs x 3 sets x 6 reps
275lbs x 10
Neutral Grip T-bar Rows
+90lbs x 10
+135lbs x 3 sets x 10 reps
Neutral Grip DB Presses
65lbs x 2 sets x 15 reps
Standing Rope Face Pulls
4 sets x 12 reps
stretch, rotator cuff work & band pull aparts
Pec's feeling better, not sure how much I'll push it Sunday yet. Probably either try raw reverse band board work, or shirted board work... Or maybe shirted reverse band board work for the most possible whorage.
Barbell Bench
45lbs x 2 sets x 50 reps
95lbs x 20
95lbs x 3 sets x 30 reps
Pullups
BW x 5 sets x 6 reps
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3
165lbs x 3 sets x 5 reps (wrist wraps on)
HS Rear Delt Rows
+140lbs x 8
+180lbs x 3 sets x 10 reps
Band Tricep Pushdowns
Light & Mini x 20, 15, 15 ,15
rotator cuff work & band pull aparts
Barbell Free Squats
65lbs bar x 8 (predator briefs on)
155lbs x 8
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
425lbs x 2
475lbs x 2
535lbs x 1 (T-Rex suit on)
565lbs x 1
605lbs x 1
Add Reverse Average Bands
695lbs x 1
-605 and 695 felt a little off... Fine unracking and bringing it down, but felt like it was throwing me back and forth a little on the way up.
Pin 3 Rack Deadlifts
135lbs x 10
245lbs x 3 (belt on)
335lbs x 3
425lbs x 1
515lbs x 1
565lbs x 1
605lbs x 1 - started losing grip after locking out, hardly any knurling on the bar
635lbs x 0 - back was done after 605
Glute Ham Raises
BW x 4 sets x 10 reps
Ab Wheel
3 sets x 12 reps
stretch
CrazyEyesPat
09-03-2011, 12:57 PM
good work--- are you all benching tomorrow?
good work--- are you all benching tomorrow?
As far as I know. Should be Pete, Lynn, myself, and probably Joedon.
Still taking it fairly easy. No pain today on the pec, a little discomfort on some sets, but nothing major. Anxious to try to get weight in my hands again, but I guess I shouldn't rush it.
Barbell Bench against two minibands (under bench)
45lbs + 1 band x 12
45lbs + 2 bands x 8
95lbs + bands x 8
115lbs + bands x 8
2-boards
135lbs x 3 sets x 8 reps
135lbs x 7, missed 8th
Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 2 sets x 8 reps
+135lbs x 10
Lying Tricep Extensions on Reverse Hyper (pause at lockout)
+105lbs x 3 sets x 12 reps
+115lbs x 12
Face Pulls with miniband
3 sets x 15 reps
DB Neutral Grip Press
60lbs x 15, Pete talked me out of doing more
rotator cuff work & band pull aparts
Friday's training: http://www.youtube.com/watch?v=rDsa3uLx2DY
CrazyEyesPat
09-06-2011, 02:04 PM
^^^^^
good lifting in there--- that 605 looked smooth
^^^^^
good lifting in there--- that 605 looked smooth
Thanks, speed seemed ok, but on both of my last two I think I pitched forward just a little bit out of the hole, then it threw me back and forth a little as a result. Depending how I feel Friday, I might try Ryan's T-rex if he'll let me (it's smaller than mine), wrap knees and see what happens.
____________________________________________________________
Hyper Extensions
BW x 10
+25lbs plate x 10
+50lbs DB x 8
+75lbs DB x 4 sets x 10 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 12 reps
HS Machine Shrugs
+180lbs x 12
+270lbs x 15
+320lbs x 3 sets x 15 reps
stretch
CrazyEyesPat
09-06-2011, 08:17 PM
that's the good thing about having a bunch of 220's in the gym--- im going to test out my leviathan on friday--- probably do a raw workout and then throw just the suit on and see how it feels
that's the good thing about having a bunch of 220's in the gym--- im going to test out my leviathan on friday--- probably do a raw workout and then throw just the suit on and see how it feels
You planning on training with Dan's group, or gonna try to make it at 3:30?
No pain and very minimal if any discomfort today...
Flat Barbell Bench
45lbs x 2 sets x 50 reps
95lbs x 2 sets x 20 reps
135lbs x 3 sets x 15 reps
Pullups
BW x 2 sets x 8 reps
BW x 7.5 reps
Standing Barbell military Press
45lbs x 15
95lbs x 8
135lbs x 2
145lbs x 2 sets x 8 reps
145lbs x 7, failed 8th
HS Rear Delt Rows
+90lbs x 10
+180lbs x 3 sets x 10 reps
Tricep Band Pushdowns
5 sets x 12-20 reps
stretch, rotator cuff work & band pull aparts
Barbell Free Squats
65lbs bar x 2 sets x 8-12 reps (predator briefs on)
155lbs x 8
265lbs x 5 (belt & wrist wraps on)
355lbs x 3
445lbs x 1
535lbs x 1 (T-Rex suit on)
595lbs x 1 - felt a lot heavier/worse than 605 last week
655lbs x 1 -15lbs PR (knees wrapped)
Glute Ham Raises
BW x 3 sets x 12 reps
Decline Situps
80lbs Sandbag x 3 sets x 12 reps
Sled Drags
Sled +95lbs x 8 trips of ~75 yards
stretch
Reverse Average Band Bench (90ish lbs deload at bottom?)
135lbs x 2 sets x 8-12 reps
185lbs x 12
225lbs x 8 (wrist wraps & belt on)
275lbs x 5
315lbs x 3 sets x 5 reps
Chest Supported Rows
+90lbs x 12
+115lbs x 4 sets x 12 reps
Kettlebell Tricep Extensions
16kg kettlebells x 3 sets x 10 reps
Standing Rope Face Pulls
60lbs x 3 sets x 12 reps
rotator cuff work & band pull aparts
Barbell Front Squats
45lbs x 10
135lbs x 8
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3
285lbs x 3 sets x 3 reps - some sort of BS PR
Hyper Extensions
BW x 10
+25lbs plate x 10
+60lbs DB x 3 sets x 12 reps
Hip Adductor/Abductor
2 sets x 20 reps each
~90 degree decline situps
BW x 2 sets x 15 reps
BW x 12
HS Shrug Machine
+180lbs x 12
+270lbs x 12
+320lbs x 2 sets x 12 reps
DB Hammer Curls
40lbs x 2 sets x 10 reps per arm
stretch
Sort of got back to speed benching today. Pec feels fine, and didn't have any discomfort. Still being careful and brought it down slow, ~3 seconds each rep on the way down and fast on the way up.
Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
Close Grip
135lbs x 3 sets x 3 reps
Mid Grip
135lbs x 3 sets x 3 reps
Wide Grip
135lbs x 3 sets x 3 reps - 1 min RIs
Pullups
BW x 3 sets x 8 reps
Standing Barbell Military Press - felt strong on these today
45lbs x 12
95lbs x 10
135lbs x 3
165lbs x 2 sets x 5 reps
165lbs x 8 reps - rep PR
HS Rear Delt Rows
+90lbs x 10
+180lbs x 10
+230lbs x 3 sets x 10 reps
Tricep Band Pushdowns
Light + Mini band x 5 sets x 12-20 reps
stretch, rotator cuff work & band pull aparts
Last day squating/deadlifting at Lexen before leaving for work training. Took squats fairly easy, and went for a deadlift PR. Was thinking about going 585, but my back's been having a little pain on and off the last couple days, and I was happy to get what I did after warmups felt heavy.
Barbell Free Squats
65lbs bar x 3 sets x 8-10 reps (predator briefs on)
155lbs x 2 sets x 6 reps
245lbs x 5 (belt & wrist wraps on)
335lbs x 3
425lbs x 5 sets x 5 reps
Conventional Deadlifts off floor
225lbs x 5 (belt on)
315lbs x 3
405lbs x 1 (Inzer T-rex suit on)
475lbs x 1
525lbs x 1 (straps tight)
575lbs x 1 - BS 5lbs PR
Glute Ham Raises
BW x 4 sets x 10 reps
Declined Situps
45lbs sandbag x 3 sets x 20 reps
Sled Drags
Sled + 95lbs x 2 75 yard trips
Sled + 150lbs x 4 75 yard trips
stretch
CrazyEyesPat
09-17-2011, 07:58 AM
good pulling dude... chicago is badass you're going to have a lot of fun
good pulling dude... chicago is badass you're going to have a lot of fun
Yeah, it's definitely different from what I'm used to, but I'm getting the hang of it and pretty much found everything I need within walking distance. I'm probably going to lose like 15lbs here from walking everywhere.
__________________________________________________
First time in the gym in Chicago. One of the guys I met at orientation has a membership to LA Fitness that's just a couple blocks from my hotel and got me a free week there. I'll probably use that up, then take the train to Quad's to check it out and decide if it's worth the trip. LA Fitness is ok, 1 power rack and 2 squat racks, but the plates are the octagonal rubber coated shit, so deadlifting will suck.
Barbell Front Squats
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3 sets x 6 reps
Barbell Romanian Deadlifts
135lbs x 10
185lbs x 6
225lbs x 6
275lbs x 3 sets x 8 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Kneeling Ab Pulldowns
4 sets x 12-15 reps
Hammer Strength Shrugs
+180 x 12
+270 x 12
+360 x 3 sets x 12 reps
DB Hammer Curls
45lbs x 2 sets x 8 reps per arm
stretch
CrazyEyesPat
09-21-2011, 08:41 AM
most importantly..... .how is the view in that la fitness? i need you to video your training sessions, but ensure that that friggin camera is pointed towards the yoga/crossfit/whatever the hot chicks are doing classes
most importantly..... .how is the view in that la fitness? i need you to video your training sessions, but ensure that that friggin camera is pointed towards the yoga/crossfit/whatever the hot chicks are doing classes
I've seen a few nice ones, but I haven't really been by the yoga or whatever room much, lol.
___________________________________________
Yesteday, 9/22/2011
Speed Bench
145lbs x 6 sets x 3 reps varying grips
Pullups
BW x 2 sets x 8 reps
BW x 7.5 reps
Standing Barbell Military Press
warmups
175lbs x 5 - rep PR - rubber plates blow, fighting the plates rolling against the bar
155lbs x 2 sets x 6 reps
Rear Delt Machine Rows
4 sets x 12 reps
Tricep Band Pushdowns
5 sets
stretch, rotator cuff work & band pull aparts
CrazyEyesPat
09-24-2011, 01:58 PM
dude you're in a new city for a month-- there's no shame in working on "flexibility" by paying attention in a yoga class or two.
You've got my cell phone number--- i expect picture updates within the next few days.
Will do. Went to Quad's tonight, definitely a much better gym. If they had a monolift it'd be perfect.
Barbell Free Squats
45lbs x 2 sets x 12 reps
135lbs x 8
135lbs x 3
225lbs x 5 (belt & wrist wraps on)
315lbs x 3
365lbs x 8 (knees wrapped) - raw rep PR
365lbs x 2 sets x 6 reps
Conventional Deadlifts off Floor
245lbs x 5 (belt on)
335lbs x 3
425lbs x 3 (straps)
425lbs x 5
Only had about an hour til close when I got there.
Quad's again tonight. This gym would be pretty much perfect if they had a monolift. They have tons of specialty bars, calibrated Ivanko plates, bumper plates, etc.
Reverse Light & Mini band close grip bench
45lbs x 2 sets x 12-20 reps
added bands
133lbs x 12
177lbs x 20
221lbs x 12
221lbs x 15
265lbs x 12
265lbs x 12
309lbs x 8
309lbs x 6
287lbs x 9
Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 10 reps
Kettlebell Tricep Extensions
35lbs kettlebells x 3 sets x 10 reps
Barbell Front Squats
45lbs x 2 sets x 10-12 reps
133lbs x 6
133lbs x 3
177lbs x 3
221lbs x 3 sets x 10 reps (belt on)
Hyper Extensions
BW x 10
+25lbs x 10
+50lbs x 10
+65lbs x 3 sets x 12 reps
Hip Adductor/Abductor
2 sets 15-20 reps each
Hammer Strength Shrugs
+180lbs x 12
+270lbs x 12
+360lbs x 12 (straps)
+410lbs x 3 sets x 12 reps
DB Hammer Curls
45lbs x 8 reps per arm
40lbs x 2 sets x 8 reps per arm
stretch, grip work, rotator cuff work & band pull aparts
Probably just going to train maybe 2 more times the rest of my duration here.
From Monday, 10-3-2011
Reverse Light & Mini band bench
45lbs x 3 sets x whatever
added bands
135lbs x 10
225lbs x 10
275lbs x 10 (belt & wrist wraps on)
315lbs x 10
335lbs x 3 sets x 6 reps
275lbs x 11
Pullups
BW x 3 sets x 8 reps (straps)
Standing Barbell Military Press
warmups
142lbs x 8 (wrist wraps on)
142lbs x 7
131lbs x 7
Chest Supported Rows
warmups
+115lbs x 3 sets x 10 reps
Kettlebell Tricep Extensions
35lbs x 12, 10, 10
stretch, grip work, rotator cuff work & band pull aparts
CrazyEyesPat
10-06-2011, 07:30 AM
nice work--- when do you get back to columbus?
nice work--- when do you get back to columbus?
Thanks. I get back Friday (14th), sometime around 10:30pm if the flight's not delayed.
______________________________________________________
From Friday, 10-7-2011
Barbell Free Squats
55lbs bar x 2 sets x whatever (single ply briefs on)
145lbs x 8
145lbs x 3
235lbs x 5 (belt & wrist wraps on)
235lbs x 3
325lbs x 3
375lbs x 2
415lbs x 3 sets x 5 reps (knee wraps on)
Pin 2 Rack Deadlifts (around Pin 3 at Lexen)
225lbs x 5
315lbs x 3
405lbs x 3
495lbs x 3 (straps)
545lbs x 3
585lbs x 2
Standing Ab Pulldowns
70lbs x 10
80lbs x 3 sets x 10 reps
Glute Ham Raises
BW x 3 sets x 10 reps
stretch
Reverse Light & Mini band bench
45lbs x 3 sets x whatever
Added Bands
135lbs x 10
185lbs x 10
225lbs x 10 (wrist wraps on)
275lbs x 5 (belt on)
315lbs x 5
345lbs x 6
365lbs x 3 - felt kinda heavy at the top/unracking it, but went ok except hitting uprights on the way
345lbs x 6
345lbs x 5
Pullups
BW x 3 sets x 8 reps
Standing Barbell Military Press
45lbs x 15
95lbs x 8
135lbs x 3 sets x 8 reps (wrist wraps on)
1-arm DB Rows
70lbs x 6
90lbs x 3 sets x 8 reps (straps)
Kettlebell Tricep Extensions
35lbs x 2 sets x 10 reps
35lbs x 8 reps
stretch, rotator cuff work & band pull aparts
Back home to normal training
DB Romaninan Deadlifts
65lbs x 8
85lbs x 8
105lbs x 2 sets x 8 reps (straps)
105lbs x 12
Cybex Leg Press
+180lbs x 10
+360lbs x 10
+450lbs x 8
+540lbs x 3 sets x 6 reps
Hip Adductor/Abductor
2 sets x 20 reps each
HS Shrugs
+180lbs x 12
+270lbs x 10
+320lbs x 12
+360lbs x 3 sets x 10 reps
Standing Hammer Curls
40lbs x 2 sets x 10 reps per arm
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps
stretch
CrazyEyesPat
10-19-2011, 09:36 AM
sorry sean-- but pete has said repeatedly he's going to FUCK YOU UP ON FRIDAY for not helping on that final shirt day before the meet and for not acquiring three mother daughter combos in chicago
Barbell Box Squats, pause on box
155lbs x 8
245lbs x 5 (belt & wrist wraps on)
335lbs x 5 (Predator briefs on)
425lbs x 4 sets x 3 reps
445lbs x 2 sets x 3 reps
Speed Deadlifts
225lbs x 5
315lbs x 6 sets x 3 reps
Hatfield bar Hyper Extensions
bar (75lbs?) x 12
bar x 10
bar x 8
Glute Ham Raises
BW x 10
BW x 8
Decline situps against mini band
2 sets x 20 reps
1 set x 10 with bands, +5 without
stretch
First day back to straight weight benching in a while, felt alright overall, no pec issues.
Flat Barbell Bench
45lbs x 2 sets x 20-30 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
205lbs x 8
225lbs x 8
235lbs x 6
245lbs x 2 sets x 5 reps
Bamboo Bar Skull crushers with kettlebells hanging from minibands
~70-75lbs x 9, 10, 9
Chest Supported Rows
+90lbs x 10
+115lbs x 3 sets x 10 reps
DB Neutral Grip Presses
65lbs x 10 - more not happening after skulls, too unstable
Standing Rope Face Pulls
70lbs x 3 sets x 12 reps
rotator cuff work & band pull aparts
Yesterday, 10/27/2011
Standing Barbell Military Press
45lbs x 2 sets x 12-15 reps
105lbs x 8
145lbs x 3 sets x 8 reps
Pullups
BW x 3
BW + 25lbs x 6
BW + 25lbs x 2 sets x 5 reps
BW x 6
-Might have to cool it on these a while, tendon inside my elbow on my arm's been getting agitated after doing them.
Flat DB Neutral Grip Press
70lbs x 6
80lbs x 2 sets x 8 reps (wrist wraps on)
80lbs x 12 reps
HS Rear Delt Rows
+90lbs x 10
+140lbs x 8
+180lbs x 2 sets x 12 reps
Band Tricep Pushdowns
Average x 20,15,15,12,12
stretch, rotator cuff work & band pull aparts
_____________________________________________
Today 10/28/2011
Giant Cambered Hatfield Bar Box Squats(85lbs bar?)
bar x 8 (Predator briefs on)
175lbs x 8
265lbs x 5 (Belt on)
355lbs x 3
405lbs x 4 sets x 3 reps
445lbs x 2 sets x 3 reps
Conventional Deadlifts on ~3" platform
135lbs x 8 (Predator briefs on)
225lbs x 3 (belt on)
315lbs x 3
315lbs + 40lbs of chain x 5
315lbs + 80lbs of chain x 5
315lbs + 120lbs of chain x 5
315lbs + 160lbs of chain x 5
Hyper Extensions
+40lbs sandbag x 12
+40lbs sandbag x 10
+40lbs sandbag & green band around neck x 8, band +2 reps
Band Leg Curls
Average Band x 2 sets x 15-20 reps
Ab work: I don't know wtf to call these...
3 sets x 7-10 reps
stretch
Fell behind on my log a bit:
Tuesday 11/1/2011: Squat/Deadlift Assistance
Front Squats
45lbs x 2 sets x 10-15 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
255lbs x 3 sets x 5 reps
DB Romanian Deadlifts
85lbs x 8 (straps)
110lbs DBs x 3 sets x 10 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
110lbs x 3 sets x 8 reps
Seated DB Hammer Curls
40lbs x 2 or 3 sets x 10 reps
stretch
Friday 11/4/2011: ME Squat/Deadlift
Barbell Free Squats
55lbs bar x 3 sets x 10-15 reps
145lbs x 8 (Predator Briefs on)
235lbs x 6
325lbs x 3 (wrist wraps ON!!)
415lbs x 3
465lbs x 5 sets x 3 reps
505lbs x 2
Conventional Deadlifts against mini bands
135lbs x 8
added bands
135lbs x 6 (belt on)
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 2
Glute Ham Raises
BW x 4 sets x 12 reps
Decline Situps
40lbs Sandbag x 3 sets x 10-15 reps
Sunday 11/6/2011: ME Bench
Flat Barbell Bench
45lbs bar + 40lbs of chain x 10
45lbs bar + 80lbs of chain x 10
45lbs bar + 120lbs of chain x 10
95lbs bar weight + 120lbs of chain x 10?
135lbs bar weight + 120lbs of chain x 6?
185lbs bar weight + 120lbs of chain x 3
195lbs bar weight + 120lbs of chain x 2
4-board press
185lbs bar weight + 120lbs of chain x 5
205lbs bar weight + 120lbs of chain x 2, missed 3rd
205lbs bar weight + 120lbs of chain x 3
Chest Supported Rows
+90lbs x 10
+115lbs x 10
+135lbs x 3 sets x 8 reps
Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps, 1 set x 8 reps
Rope Face Pulls
60lbs x 3 sets x 12 reps
Tuesday 11/8/2011: RE Squat/Lower assistance
Barbell Free Squats
45lbs x 15
135lbs x 6
185lbs x 6
225lbs x 8 (belt & wrist wraps ON!!)
275lbs x 15 - rep PR
275lbs x 2 sets x 12 reps
Barbell Romanian Deadlifts
135lbs x 10
225lbs x 3 sets x 12 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps
DB Hammer Curls
45lbs x 2 sets x 8 reps
stretch
Standing Barbell Military Press
45lbs x 2 sets x 12-15 reps
95lbs x 8
135lbs x 5 (wrist wraps on)
155lbs x 3 sets x 5 reps
165lbs x 5
Lat Pulldowns
#10 x 12
#14 x 10
#16 x 2 sets x 10 reps
#14 x 10
Speed Bench
Close Grip
135lbs x 2 sets x 3 reps
Mid Grip
135lbs x 2 sets x 3 reps
Wide Grip
135lbs x 2 sets x 3 reps
HS Rear Delt Rows
+90lbs x 10
+180lbs x 12
+200lbs x 2 sets x 10 reps
Tricep Band Pushdowns
Average x 2 sets x 15 reps, 2 sets x 10 reps
stretch, rotator cuff work & band pull aparts
Barbell Box Squats against Average Bands
60lbs bar x 8 (Predator briefs on)
150lbs x 6
240lbs x 5 (belt on)
330lbs x 3 (wrist wraps ON!!)
380lbs x 3
420lbs x 5 or 6 sets x 2 reps
450lbs x 2, 2nd was a grinder
Glute Ham Raises
BW x 4 sets x 10-12 reps
Ab Wheel
BW x 2 sets x 12 reps
Put knees on back of decline bench
BW x 3 sets x 10-12 reps
stretch
Flat Barbell Bench
45lbs x 30
95lbs x 8
135lbs x 8
135lbs x 3
185lbs x 3 (wrist wraps ON!!)
225lbs x 3 (belt ON!!)
245lbs x 3
265lbs x 3
265lbs x 3 to foam pad (1 board size)
255lbs x 3 to foam pad
Chest Supported Rows
+90lbs x 8
+115lbs x 12
+125lbs x 12
+125lbs x 10
DB Neutral Grip Presses
60lbs x 8
75lbs x 2 sets x 12 reps
Standing Rope Face Pulls
70lbs x 3 sets x 12 reps
Flat DB Press
55lbs x 10
75lbs x 8
85lbs x 3 sets x 8 reps (wrist wraps on)
Pullups
BW x 3 sets x 8 reps
Standing Barbell Military Press
45lbs x 15
95lbs x 8
135lbs x 3 (wrist wraps on)
165lbs x 3 sets x 5 reps
HS Rear Delt Rows
+90lbs x 12
+180lbs x 10
+230lbs x 3 sets x 10 reps
Band Tricep Pushdowns
Light + Mini x 20, 15, 12
Light x 15, 15
stretch, rotator cuff work & band pull aparts
Barbell Box Squats
60lbs bar x 12 (Predator briefs on)
150lbs x 8
240lbs x 5
240lbs + 80lbs of chain x 3
240lbs + 160lbs of chain x 3
240lbs + 200lbs of chain x 3
240lbs + 250lbs of chain x 3
330lbs + 250lbs of chain x 3
380lbs + 250lbs of chain x 2
420lbs + 250lbs of chain x 2, 2nd was a grinder
Conventional Deadlift off floor
230lbs x 5 (briefs & belt on)
320lbs x 3
410lbs x 2
460lbs x 2
500lbs x 2
550lbs x 1 - felt like shit today.
Glute Ham Raises
BW x 4 sets x 10 reps
Decline Situps holding bamboo bar with weight hanging from minibands
bar +20lbs x 12
bar +30lbs x 12
bar +30lbs x 12
stretch
First time back in a shirt and having anything over 365 in my hands for a few months.
Flat Barbell Bench
45lbs x 2 sets x 20ish reps
95lbs x 10
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 2 (Rage-X shirt on) - no touch
315lbs x 2 - no touch
365lbs x 1 - touch
385lbs x 1
405lbs x 1
3-Board press
385lbs x 3
385lbs x 3
405lbs x 3
4-Board close grip raw
225lbs x 10
225lbs x 9
Chest Supported Row
+90lbs x 10
+115lbs x 3 sets x 10 reps
Rope Face Pulls
70lbs x 2 sets x 12 reps
rotator cuff work & band pull aparts
Sick all last week. Still have a pretty bad cough this week, but ok other than that. Tried to bench Sunday, but it was a disaster.
11-27-2011
ME Bench
Flat Bench Warmups
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
3-Board Press
275lbs x 3 (Inzer Rage X on)
315lbs x 3
365lbs x 3 - ok up to here
395lbs x 2, missed 3rd -shit hit the fan here
405lbs x 1
Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 10 reps
rotator cuff work & band pull aparts
12-1-2011
DE Bench
Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
Close Grip
145lbs x 2 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 2 sets x 3 reps
Wide Grip
145lbs x 2 sets x 3 reps
Pullups
BW x 4 sets x 6 reps
Standing Military Press on Squat Machine
+90lbs x 10
+140lbs x 2 sets x 12 reps
+140lbs x 8
HS Rear Delt Rows
+90lbs x 10
+140lbs x 3 sets x 12 reps
Band Tricep Pushdowns
Light + Mini x 4 sets x 10-20 reps
rotator cuff work & band pull aparts
Finally back to normal training.
Barbell Free Squats
45lbs x 2 sets x 20 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 8 (belt & wrist wraps on)
275lbs x 3
315lbs x 3 sets x 8 reps
Prone Leg Curls
95lbs x 3 sets x 12 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
3 sets x 10 reps
stretch
Speed Bench
45lbs x 2 sets x 30 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps
Pullups
BW x 2 sets x 8 reps
BW x 7
BW x 3
Standing Military Press on squat Machine
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 8 reps
Tricep Cable Pushdowns
80lbs x 10
80lbs x 8
70lbs x 10
HS Rear Delt Rows
+140lbs x 8
+180lbs x 3 sets x 10 reps
stretch, rotator cuff work & band pull aparts
Weight's been up a little the last few days, ~220-222. Surprised after being sick.
Barbell Free Squats
65lbs bar x 2 sets x 12 reps
155lbs x 2 sets x 6 reps
245lbs x 5 (belt & wrist wraps on)
335lbs x 3 (Predator briefs on)
425lbs x 3
475lbs x 3
515lbs x 2 sets x 3 reps
535lbs x 3 - rep PR
Pin 4 Rack Deadlifts
225lbs x 3 (Predators and belt on)
315lbs x 3
405lbs x 3
495lbs x 3
585lbs x 2
635lbs x 0
Hyper Extensions
50lbs DB x 8
70lbs DB x 3 sets x 10 reps
Declined Situps
60lbs DB x 10
70lbs DB x 2 sets x 10 reps
stretch
Floor Press with foam pad under elbows
45lbs x 12
95lbs x 10
135lbs x 6
185lbs x 5 (wrist wraps ON)
205lbs x 5
225lbs x 5
245lbs x 5
265lbs x 3
275lbs x 3
295lbs x 1 - ugly/slow, not tight enough
295lbs x 1, missed 2nd - first was quick, didn't stay tight on 2nd
305lbs x 1 - ugly
Fat Bar 4-board Press
185lbs x 10
225lbs x 9
245lbs x 6
265lbs x 3
Chest Supported Rows
+100lbs x 8
+125lbs x 3 sets x 8 reps
Kettlebell Tricep Extesions
16kg kettlebells x 3 sets x 10 reps
Standing Rope Face Pulls
60lbs x 3 sets x 12 reps
rotator cuff work & band pull aparts
12/15/2011 Speed Bench
Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps
Neutral Grip Pullups
BW x 2 sets x 8 reps
BW x 6
Standing Military Press on Squat Machine
+90lbs x 8
+140lbs x 6
+180lbs x 3 sets x 8 reps
HS Rear Delt Rows
+180lbs x 8
+230lbs x 3 sets x 8 reps
Tricep Pushdowns
70lbs x 3 sets x 12 reps
stretch, rotator cuff work & Band pull aparts
12/16/2011
-First time in suit since I had it altered. Still easy to get into, but felt better support wise. Could probably get it taken in again.
Barbell Free Squats
60lbs bar x 2 sets x 10 reps (Predator briefs on)
150lbs x 6
240lbs x 5 (belt & wrist wraps on)
330lbs x 5
420lbs x 2
470lbs x 2
510lbs x 1 (T-rex suit on straps down)
560lbs x 1
600lbs x 1 - Slow, didn't descend quick enough
650lbs x 1 (straps up) - Felt good/quick
Added Reverse Average Bands
740lbs x 1 - good
Deadlifts with plates on ~4-5" of pads
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
405lbs x 3
495lbs x 2
545lbs x 2
585lbs x 1
Glute Ham Raises
BW x 3 sets x 12 reps
BW x 10
Ab Wheel Static holds with 25lbs on back
2 sets
10 reps and 6 reps w/ BW after each static hold, another set of 10 reps after that.
stretch
Somewhat of a "shit the bed" bench day.
Flat barbell Bench
45lbs x 2 sets x 20ish reps
95lbs x 8
135lbs x 6
185lbs x 3 (wrist wraps on)
205lbs x 5 (belt on)
225lbs x 3
245lbs x 3
265lbs x 3
275lbs x 1
285lbs x 1 - slow/ugly
Reverse band foam pad presses
315lbs x 2 sets x 5 reps
315lbs x 6, missed 7th
Chest Supported Rows
+100lbs x 8
+125lbs x 3 sets x 8 reps
Neutral Grip DB Presses
65lbs x 8
75lbs x 3 sets x 8 reps
Rope Face Pulls
60lbs x 2 sets x 15 reps
Kettlebell Tricep Extensions
16kg x 2 sets x 8 reps
rotator cuff work & band pull aparts
Barbell Front Squats
45lbs x 2 sets x 10-12 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (belt on)
245lbs x 3
265lbs x 3 sets x 5 reps - rep PR, felt pretty easy can probably go to 275-285 x 5
DB Romanian Deadlifts
85lbs DBs x 10
100lbs DBs x 3 sets x 10 reps - straps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 10
110lbs x 2 sets x 10 reps
HS Shrugs
+180lbs x 12
+270lbs x 12
+320lbs x 15
+320lbs x 2 sets x 12 reps
DB Hammer Curls
45lbs x 2 sets x 8 reps per arm
stretch
Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 3
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps
Pullups
BW x 3 sets x 6 reps
Standing Barbell Military Press
45lbs x 15
95lbs x 8
135lbs x 3 sets x 8 reps
HS Rear Delt Rows
+180lbs x 10
+200lbs x 3 sets x 10 reps
Tricep Band Pushdowns
4 sets x 10-20 reps
stretch, rotator cuff work & band pull aparts
Somewhat of a deload. Got a new camera and played around with it today, I'll get it put together sometime. One of the night crew guys hit a 1000lbs box squat in briefs only.
Barbell Free Squats
150lbs x 6
240lbs x 5 (Predator briefs and belt on)
240lbs x 3
330lbs x 3
420lbs x 2 sets x 2 reps
470lbs x 6 sets x 2 reps
Speed Sumo Deadlifts against minibands
230lbs x 10 sets x 1 rep, ~30-45 sec RIs
Glute Ham Raises
BW x 3 sets x 10 reps
Decline Situps
40lbs Sandbag x 3 sets x 15 reps
stretch
Reverse Average Band Bench
225lbs x 8
275lbs x 10
315lbs x 6 (wrist wraps & belt on)
365lbs x 3
385lbs x 3
405lbs x 3 - rep PR
365lbs x 6
T-Bar Rows
+90lbs x 8
+135lbs x 10
+160lbs x 2 sets x 6 reps
+160lbs x 8
Incline DB Press
75lbs DBs x 8
80lbs DBs x 2 sets x 8 reps
Rope Face Pulls
90lbs x 12
80lbs x 2 sets x 12 reps
Kettlebell Tricep Extensions
16kg Kettlebells x 2 sets x 10 reps, 1 set x 8 reps
stretch, rotator cuff work & band pull aparts
CrazyEyesPat
01-06-2012, 10:01 PM
thank you for not coming to the gym sick today---- some ppl think that is vag but it's smart. ppl who come to the gym sick are going to get kicked in the nuts by yours truly
PeteTheGreek
01-07-2012, 12:49 PM
You don't understand. There's sick sick then there's Pud sick. When Pud gets sick he's off for 2 weeks. And this happens every month or so. You see when Pud was growing up, his parents never made him play outside. He stayed indoors playing Nintendo and computer games all day so he never built an immune system.
My kids haven't missed a day of school in 6 years because I don't let them in the house until it's dark out. They can literally eat a piece of shit and not get sick
:cry:
Thursday 1/5/2012:
DE Bench
Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
135lbs x 3
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps
Pullups
BW x 2 sets x 8 reps
Lat Pulldowns
140lbs x 10
160lbs x 10
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3
155lbs x 8
155lbs x 2 sets x 6 reps
HS Rear Delt Rows
+140lbs x 10
+180lbs x 3 sets x 10 or 12 reps
Band Tricep Pushdowns
5 sets
stretch, rotator cuff work & band pull aparts
Sunday 1/8/2011
Flat Barbell Bench
45lbs x 20
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
255lbs x 3
4-Board Press
275lbs x 3
295lbs x 3
305lbs x 3, spot on 3rd
315lbs x 2 - 1st was good, not sure if I had a light spot on 2nd or not.
4-board Close Grip bench with pause on boards and lockout
225lbs x 6
225lbs x 8, missed 9th
Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps
Neutral Grip DB Presses
75lbs x 10
80lbs x 10
Rope Face Pulls
60lbs x 3 sets x 12 reps
Kettlebell Tricep Extensions
16kg kettlebells x 2 sets x 10 reps
rotator cuff work & band pull aparts
Fell behind on log some:
Tuesday 1-10-2012
Barbell Romanian Deadlifts
135lbs x 8
135lbs x 6
185lbs x 6
225lbs x 8
275lbs x 3 sets x 10-12 reps
Leg Press
+180lbs x 8
+360lbs x 8
+450lbs x 6
+540lbs x 8
+630lbs x 2 sets x 8 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps
Seated DB Hammer Curls
40lbs x 2 sets x 10 reps per arm
stretch
_______________________________________________
ME Squat/Deadlift 1-13-2012
Barbell Free Squats
65lbs bar x 3 sets 8-12 reps
155lbs x 8
245lbs x 3 (belt & wrist wraps ON)
335lbs x 3 (Predator Briefs on)
425lbs x 3
515lbs x 1
565lbs x 1
Added Reverse Average Bands
625lbs x 1 (knees wrapped)
675lbs x 1 (knees wrapped)
Conventional Deadlifts off floor
230lbs x 3 (Predators and belt)
320lbs x 3
410lbs x 3
500lbs x 2
500lbs bar weight + 80lbs of chain x 1
Glute Ham Raises
BW x 3 sets x 12 reps
Ab Wheel
3 sets x 12-15 reps
stretch
________________________________________________________
ME Bench 1-15-2012
Flat Barbell Bench
45lbs x 3 sets x 10-15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 no touch (Inzer Rage X on)
315lbs x 2 close to touch on 2nd
3-Board Press
365lbs x 3
385lbs x 3
395lbs x 3
415lbs x 2
4-Board close grip raw press
225lbs x 6
225lbs x 8
Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps
Neutral Grip DB Press
75lbs x 8
80lbs x 2 sets x 8 reps
Standing Rope Face pulls
60lbs x 12
70lbs x 2 sets x 12 reps
Kettlebell Tricep Extensions
16kg x 2 sets x 10 reps
rotator cuff work & band pull aparts
____________________________________________________
DE Squat Tuesday 1-17-2012
Speed Low box squats
45lbs x 2 sets x 10-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (single ply briefs & belt on)
275lbs x 6 sets x 2-3 reps (~1 min RIs)
DB Romanian Deadlifts
85lbs x 10 (straps)
105lbs x 3 sets x 10 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Cybex Ab Machine
4 sets x 12-15 reps
Standing DB Hammer Curls
45lbs x 2 sets x 8 reps
stretch
________________________________________________________
ME Squat 1-20-2012
Barbell Free Squats
150lbs x 6
240lbs x 6 (Predator briefs, belt & wrist wraps on)
330lbs x 3
420lbs x 2
470lbs x 2
510lbs x 1
560lbs x 2 (Inzer T-Rex on)
600lbs x 1
650lbs x 1 (Knees wrapped) - ~Opener for March Meet
Conventional Deadlift off ~3" platform
230lbs x 3
320lbs x 3
370lbs x 3
410lbs x 3
450lbs x 3
Glute Ham Raises
BW x 3-4 sets x 10 reps
Decline Situps
40lbs Sandbag x 4 sets x 12 reps
stretch
___________________________________________
ME Bench 1-22-2012
Flat Barbell Bench
45lbs x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage X on) no touch
345lbs x 2 - touch on 2nd
385lbs x 1
2-Board Press
415lbs x 1
445lbs x 0 - didn't feel right in wrists/hands
445lbs x 1
Chest Supported Rows
+90lbs x 8
+115lbs x 8
+135lbs x 3 sets x 8 reps
DB Neutral Grip Presses
60lbs x 10
75lbs x 2 sets x 10 reps
Rope Face Pulls
60lbs x 3 sets x 12 reps
rotator cuff work & band pull aparts
Got video from Friday, editing now, should be up sometime tonight.
Speed Bench
45lbs x 2 sets x 20-30 reps
95lbs x 10
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps
Pullups
BW x 2 sets x 8 reps
BW x 2 sets x 6 reps
Standing Barbell Military Press
45lbs x 15
95lbs x 10
135lbs x 5
155lbs x 3 sets x 6 reps
HS Rear Delt Rows
+90lbs x 10
+180lbs x 3 sets x 12 reps
Tricep Band Pushdowns
5 sets x 12-20 reps
stretch, rotator cuff work & band pull aparts
CrazyEyesPat
01-26-2012, 07:31 PM
nice--- u ready for some heavy work tomorrow?
nice--- u ready for some heavy work tomorrow?
Didn't see this til now. Last week went fairly well. Deload this week. I just dropped off my suit today to get taken in again, hopefully things go well after that.
ME Squat 1-27-2012
Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps
150lbs x 6 (predator briefs on)
240lbs x 6 (belt & wrist wraps on)
330lbs x 3
420lbs x 3
470lbs x 2
510lbs x 1
560lbs x 2 (Inzer T-Rex on)
625lbs x 1
Reverse Average Band
690lbs x 1
740lbs x 1
Speed Deadlifts
230lbs x 5 sets x 3 reps (belt)
Glute Ham Raises
BW x 4 sets x 10 reps
stretch
___________________________________________________
1-29-2012 ME Bench
45lbs x 3 sets x 20-30 reps
95lbs x 8
Added mini band under bench
95lbs + bands x 6 (wrist wraps on)
135lbs + band x 6
185lbs +band x 3 (belt on)
225lbs +band x 3 sets x 3 reps
4-Board Straight weight
275lbs x 3
295lbs x 3
315lbs x 1, missed 2nd
315lbs x 2
Chest Supported Rows
+90lbs x 10
+115lbs x 3 sets x 12 reps
Neutral Grip DB Presses
60lbs x 10
80lbs x 10
80lbs x 8
Seated Rope Face Pulls
60lbs x 3 sets x 12-15 reps
Kettlebell Tricep Extensions
16kg's x 3 sets x 8-10 reps
stretch, rotator cuff work & band pull aparts
Squat vid from Friday: click me (http://www.youtube.com/watch?v=U0gzNMxffRM&list=UUBth23ftbTQu-5tnr6pDTcg&index=1&feature=plcp)
CrazyEyesPat
02-01-2012, 06:54 PM
who did you take your suit to? it'll make loads of difference
nice squatting this week---- ive basically ramped down the past 2 weeks so I intend on putting some weight on the bar this week
DE Bench 2/2/2012
Speed Bench
warmups
Close Grip
165lbs x 2 sets x 2 reps
Mid Grip
165lbs x 2 sets x 2 reps
Wide Grip
165lbs x 2 sets x 2 reps
Pullups
BW x 10
BW x 8
BW x 2 sets x 6 reps
Standing Barbell Military Press
warmups
165lbs x 3 sets x 6 reps
HS Rear Delt Rows
+180lbs x 2 sets x 12 reps
Band Pushdowns
5 sets x 12-20 reps
stretch, rotator cuff work & band pull aparts
_____________________________________________
Squat Deload/ME Deadlift 2/3/2012
Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps
150lbs x 6 (predator briefs on)
240lbs x 6 (belt & wrist wraps on)
330lbs x 3
420lbs x 5 sets x 2 reps
Pin 3 Rack Deadlifts
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
405lbs x 3
495lbs x 3
545lbs x 2
585lbs x 2
635lbs x 1 - pin 3 PR
Glute Ham Raises
BW x 3 sets x 12 reps
Ab Wheel
BW x 4 sets x 12-15 reps
stretch
__________________________________________
ME Bench 2/5/2012
Flat Barbell Bench
45lbs x 12-15 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage X on) no touch
335lbs x 2 - no touch
375lbs x 1 - ~1 inch away
395lbs x 1 - touch, slow/ugly
Chest Supported Rows
+90lbs x 8
+115lbs x 3 sets x 8 reps
DB Neutral Grip Presses
60lbs x 10
75lbs x 3 sets x 12 reps
Rope Face Pulls
60lb x 12 reps
70lbs x 2 sets x 12 reps
rotator cuff work & band pull aparts
______________________________________
DE Bench 2/9/2012
Speed Bench
warmups
Close Grip
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps
Pullups
BW x 3
BW + 25lbs x 3 sets x 5 reps
BW x 6
Standing Barbell Military Press
warmups
135lbs x 3 sets x 8 reps
Band Pushdowns
5 sets x 12-20 reps
stretch, rotator cuff work & band pull aparts
ME Squat/Deadlift 2-12-2012
Had a shitty squat day yesterday. Had suit altered, normal guy was out of town, so I tried a different one and the stitching didn't hold.
Worked up to 625 for a couple attempts, first I reracked it from shaking too much. Second I unracked and descended fine, then more stitching ripped in the hole and came up real ugly.
Reverse Average Band Deadlifts
245lbs x 6
335lbs x 3
425lbs x 3
515lbs x 2
565lbs x 2
605lbs x 1
Glute Ham Raises
BW x 2 sets x 10 reps
Declined Situps
40lbs Sandbag x 3 sets x 12 reps
__________________________________________
ME Bench 2-13-2012
Flat Barbell Bench
45lbs x 20
95lbs x 10
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
295lbs x 2 (Inzer Rage-X Shirt on)
355lbs x 1 touch
405lbs x 1 touch
Presses to Foam pad: ~2 board in high, compresses to ~1 board
435lbs x 1 - slow
455lbs x 1 - PR, fast: most straight weight I've held in my hands benching
475lbs x 1 - PR, slow/ugly
Raw 4-Board close grip
225lbs x 12
225lbs x 11
Chest Supported Rows
+90lbs x 10
+115lbs x 8
+135lbs x 3 sets x 8 reps
Kettlebell Tricep Extensions
16Kg's x 2 sets x 12 reps
DE Bench 2/16/2012
Speed Bench
45lbs x 2 sets x 20 reps
95lbs x 8
135lbs x 3
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
155lbs x 3 sets x 3 reps
Wide Grip
155lbs x 3 sets x 3 reps
Pullups
BW x 3 sets x 8 reps
Seated DB Shoulder press
45lbs x 8
60lbs x 8
70lbs x 3 sets x 8 reps
HS Rear Delt Rows
+90lbs x 3 sets x 12 reps
Kettlebell Tricep Extensions with pause on floor
16kgs x 3 sets x 10-12 reps
stretch, rotator cuff work & band pull aparts
__________________________________________________
ME Squat 2/17/2012
Last heavy squat day before the meet
Barbell Free Squats
150lbs x 6 (Predator briefs on)
240lbs x 5 (belt & wrist wraps on)
330lbs x 3
420lbs x 2
470lbs x 2 (T-Rex suit on)
510lbs x 2
560lbs x 1
600lbs x 1
650lbs x 1 (knees wrapped)
Reverse Average Bands
750lbs x 1 (knees wrapped) - PR
Glute Ham Raises
BW x 4 sets x 12 reps
Decline Situps
40lbs sandbag x 3 sets x 12 reps
stretch
CrazyEyesPat
02-29-2012, 06:03 PM
u ready to do this shit man?
Barbell Box Squats with buffalo bar
145lbs x 8 (Predator briefs on)
145lbs bar weight + 120lbs of chain x 6 (belt & wrist wraps on)
235lbs bar weight + 120lbs of chain x 6
285lbs bar weight + 120lbs of chain x 3
325lbs bar weight + 120lbs of chain x 3
375lbs bar weight + 120lbs of chain x 5 sets x 3 reps
Pin 2 Rack Deadlifts
225lbs x 8
315lbs x 3 (belt on)
405lbs x 3
495lbs x 3
495lbs bar weight + 110lbs of chain x 2
Glute Ham Raises
BW x 3 sets x 10 reps
Decline Situps
40lbs sandbag x 3 sets x 12 reps
stretch
Reverse Average Band Bench
45lbs x 3 sets x 15-30 reps
Added Bands
225lbs x 8 (wrist wraps on)
275lbs x 6 (belt on)
315lbs x 3
365lbs x 2 sets x 3 reps
385lbs x 3 sets x 3 reps
Cable Rows w/ wide neutral grip
120lbs x 12
140lbs x 12
140lbs x 12
160lbs x 12
180lbs x 10
Kettlebell Tricep Extensions
16kg x 12
16kg x 2 sets x 10 reps
Rope Face Pulls
3 sets x 12 reps
stretch, rotator cuff work & band pull aparts
Barbell Free Squats
50lbs bar x 2 sets x warmup
140lbs x 8 (Predator briefs on)
230lbs x 5 (belt & wrist wraps on)
320lbs x 3
410lbs x 4 sets x 3 reps
460lbs x 3
Conventional Deadlifts off floor (w/ briefs)
140lbs x 6
230lbs x 3 (belt on)
320lbs x 3
410lbs x 3
460lbs x 3
500lbs x 3 - Rep PR by 5lbs...
Glute Ham Raises
BW x 3 sets x 12 reps
Ab Wheel
BW x 3 sets x 10 reps
Barbell Bench
45lbs x 30
45lbs x 20
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
265lbs x 5 - rep PR
275lbs x 3
3-board press
275lbs x 3
285lbs x 3
295lbs x 3
Chest Supported Rows
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps
Kettlebell Tricep Extensions
16kg x 12
16kg x 2 sets x 10 reps
Standing Rope Face Pulls
60lbs x 3 sets x 15 reps
Barbell Free Squats
45lbs x 2 sets x 12-15 reps
135lbs x 8
135lbs x 5
185lbs x 5
225lbs x 3 sets x 12 reps (belt & wrist wraps on)
DB Romanian Deadlifts
60lbs x 8
90lbs x 3 sets x 12 reps (straps)
Hip Adductor Abductor
2 sets x 20 reps each
Cybex Ab machine
4 sets x 8-15 reps
stretch
Barbell Free Squats
60lbs bar x 2 sets x 10-12 reps
150lbs x 8
150lbs x 6
240lbs x 5 (belt & predator briefs on)
330lbs x 3
420lbs x 3
480lbs x 2
510lbs x 1
Added Reverse Avg. Bands
560lbs x 1
600lbs x 1
650lbs x 1
Pin 5 Rack Deadlifts
225lbs x 5
315lbs x 3
405lbs x 3
495lbs x 2
585lbs x 1
635lbs x 1
675lbs x 1
725lbs x 1 - PR pin 5
Ok, I need to start logging again.... Starting to get ready for a meet in October now. Just got my briefs and suit altered. Had my briefs on for the first time since they were altered and had a decent day.
Barbell Free Squats
60lbs bar x 4 sets x 12 reps (single ply briefs on last set)
150lbs x 8
150lbs x 5
240lbs x 5 (belt & wrist wraps on)
240lbs x 5 (Predator briefs on)
330lbs x 4
420lbs x 3
470lbs x 3
510lbs x 3 (finally got close to depth here)
560lbs x 2 (hit depth on both)
600lbs x 1
650lbs x 1 (knees wrapped, PR)
Glute Ham Raises
BW x 3 sets x 12 reps
Declined Situps w/ 3 boards under bench
40lbs sandbag x 3 sets x 12 reps
Ab Wheel
BW x 3 sets x 12 reps
stretch
First time back in a shirt since the March meet. Things felt slow, but at least got some weight in my hands.
Flat Barbell Bench warmups
45lbs x 20
95lbs x 8
135lbs x 5
135lbs x 3
185lbs x 2 sets x 3 reps (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Inzer Rage-X on)
315lbs x 3 (no touch)
365lbs x 1 (touch)
395lbs x 1
2-board Press
415lbs x 1
435lbs x 1
Chest Supported Rows
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 8 reps
Lying Tricep Extensions on Reverse Hyper
+70lbs x 10
+105lbs x 4 sets x 12 reps
Lying Rear Delt Flyes
20lbs x 3 sets x 10-12 reps
rotator cuff work & band pull aparts
CrazyEyesPat
07-08-2012, 06:45 PM
bench training looked good today man
bench training looked good today man
Thanks, got a bit of headway to make for October though, need to get back in the shirt more now.
_________________________________________________________________________
Barbell Free Squats
45lbs bar x 2 sets x 12-15 reps
135lbs x 8
135lbs x 3
185lbs x 5
225lbs x 5 (belt & wrist wraps on)
275lbs x 5
315lbs x 3 sets x 10 reps (knees wrapped) - rep PR
Hyper Extensions
BW x 10
+25lbs plate x 8
+55lbs DB x 8
+75lbs DB x 3 sets x 8 reps
Hip Adductor/Abductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps
stretch
Speed Bench
warmups
Close Grip
165lbs x 2 sets x 3 reps
Mid Grip
165lbs x 2 sets x 3 reps
Wide Grip
165lbs x 2 sets x 3 reps
Neutral Grip Pullups
BW x 5
BW + 25lbs x 3 sets x 5 reps
BW x 6
Standing Barbell Military Press
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
145lbs x 3 sets x 6 reps
HS Rear Delt Rows
+90lbs x 10
+140lbs x 10
+180lbs x 3 sets x 10 reps
stretch, rotator cuff work & band pull aparts
Friday 7-13-2012
ME Squat
Had my briefs and suit taken in recently. First time using both of them. It's a little tough for me to hit depth right now and form's a bit off, but hopefully 3-5 more sessions in it and I should get the hang of it.
55lbs x 12 (single ply briefs on)
145lbs x 8
145lbs x 5
235lbs x 5 (belt & wrist wraps on)
325lbs x 4 (Predator Briefs on)
415lbs x 2
505lbs x 2
555lbs x 1 (Inzer T-Rex on)
615lbs x 1 (a little high)
665lbs x 1 - PR - knees came forward in the bottom a little, may have gone straight down towards the bottom
Reverse Average Bands
775lbs x 1 - ~3 inches high or so
Glute Ham Raises
BW x 4 sets x 10 reps
Planks
+45lbs plate x 60 seconds?
+45 & 25lbs plates x 60 seconds?
+100lbs plate x ~45-50 seconds
stretch
____________________________________________________________________________________________________
7-15-2012
ME Bench
Flat Barbell Bench
45lbs x 2 sets x 20-30 reps
95lbs x 8
95lbs x 5
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3 sets x 5 reps
Neutral Grip T-Bar rows
+45lbs x 8
+90lbs x 10
+115lbs x 2 sets x 8 reps
+115lbs x 12
Tricep Overhead extensions supersetted w/ pushdowns
3 sets x 8-12 reps
____________________________________________________________________________________
RE Squat/Lower Assistance
Barbell Front Squats
45lbs x 2 sets x 10-12 reps
135lbs x 8
135lbs x 5
185lbs x 3 sets x 10 reps
Prone Leg Curls
90lbs x 10
115lbs x 3 sets x 12 reps
Hyper Extensions
BW x 2 sets x 10-12 reps
Hip Abductor/Adductor
2 sets x 20 reps each
Standing Ab Pulldowns
90lbs x 10
100lbs x 3 sets x 10 reps
__________________________________________
Friday will be moderate on squats, sets of 3 in briefs. Somewhat of a deload on squats, but going to pull heavy. Got video from last Friday, still need to edit and upload it, but schedule's been pretty crazy this last week. Hopefully tomorrow or Thursday.
CrazyEyesPat
07-19-2012, 01:40 PM
good work...i see you having a good meet this fall.... you ought to come and lift in detroit though!
let's see that vid!
Thanks Pat. I *could* lift at Detroit. I might go either way whether I lift or not, but I'm not sure if it'll be a good idea to do 2 meets during this training cycle.
___________________________________________________________
7-20-2012 ME Squat/Deadlift
Barbell Free Squats
60lbs bar x 12(single ply briefs on)
150lbs x 10
240lbs x 5 (belt on & wrist wraps on)
330lbs x 4 (Predator briefs on)
420lbs x 3
470lbs x 2
510lbs x 2
510lbs x 3 sets x 3 reps
Conventional Deadlifts from floor
225lbs x 3 (belt on)
315lbs x 3
365lbs x 2
425lbs x 2 (T-Rex Suit on, straps loose)
480lbs x 1
530lbs x 1 (straps moderate)
565lbs x 1 - 10lbs under PR
585lbs x 1 - 10lbs PR
Decline Situps
40lbs sandbag x 3 sets x 15 reps
stretch
Deadlifts from yesterday:
565lbs - http://www.youtube.com/watch?v=2fOXZXh2ymw
585lbs - http://www.youtube.com/watch?v=yX2BUBF70Uk
Still need to get squatting from last week up, but I need to reinstall my editing software.
CrazyEyesPat
07-22-2012, 09:42 AM
nice work on that pr man
nice work on that pr man
Thanks, for the help today too.
_________________________________________________
Friday 8-10-2012
ME Squat
Barbell Free Squats
60lbs bar x 12
150lbs x 8
150lbs x 5
260lbs x 5 (belt on & wrist wraps on)
350lbs x 3 (Predator Briefs on)
460lbs x 2
510lbs x 2
550lbs x 2 (T-Rex suit on)
600lbs x 2
650lbs x 2 sets x 1 rep - having a little trouble getting depth with my suit, next set a training partner made me go to a box
600lbs x 3 to box + 5 pad, taking out a pad each rep
Glute Ham Raises
BW x 3 sets x 10 reps
Decline situps
40lbs sandbag x 3 sets x 12 reps
stretch
___________________________________________________________
ME Bench
8-12-2012
Flat Barbell bench warmups
45lbs x 20
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
245lbs x 3
275lbs x 3 (Inzer Rage-X on) - no touch
2-board presses
315lbs x 2
365lbs x 2
385lbs x 2
405lbs x 2
415lbs x 1 - went for a 2nd and wrist wrap came undone on the way down
415lbs x 2
Chest Supported Row
+100lbs x 8
+125lbs x 3 sets x 8 reps
Kettlebell Tricep extensions
16kg x 2 sets x 10 reps
Rope Face Pulls
60lbs x 2 sets x 15 reps
rotator cuff work & band pull aparts
Sort of a quick one today... More to get some blood moving than anything.
barbell free squat for warmup
45lbs bar x 2 sets x 15-20 reps
Hyper Extensions
BW x 10
+25lbs x 10
+60lbs x 8
+75lbs x 3 sets x 10 reps
Hip Adductor Abductor
2 sets x 20 reps each
Cybex Ab Machine
#10 x 12
#12 x 2 sets x 12 reps
Tire flips outside
small tire x 2 sets of 6 flips
medium tire x 4 sets x 6 reps
small tire x 2 sets x 12 flips
-no idea what these weigh
stretch
Standing Barbell Military Press
45lbs x 25
45lbs x 12
95lbs x 8
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 6 reps
Pullups
BW x 5 sets x 6 reps - 2 min RIs
Incline DB Presses
45lbs x 10
65lbs x 8
75lbs x 3 sets x 10 reps
HS Rear Delt Rows
+140lbs x 10
+200lbs x 2 sets x 12 reps
Band Pushdowns
Light & Mini x 20, 12, 10
Light x 12, 12
rotator cuff work & band pull aparts
Pretty good squat day today.
Barbell Free Squats
60lbs bar x 12 (single ply briefs on)
60lbs bar x 12
150lbs x 8
240lbs x 5 (belt on)
330lbs x 3 (Predator Briefs on)
420lbs x 2
510lbs x 5
570lbs x 3
600lbs x 2 (Inzer T-Rex suit on)
650lbs x 1 (Elite Basilisk knee wraps on) - I need to get some of these, were a training partners
690lbs x 1 - big PR, previous was 665 and 665 wasn't as deep
Conventional Deadlifts off floor
135lbs x 8
135lbs x 5
225lbs x 3 (belt on)
315lbs x 3
365lbs x 3
405lbs x 3 sets x 3 reps - gassed after squatting
Sled Drags
sled + ~100lbs of weight x 4 ~150 yard trips
CrazyEyesPat
08-19-2012, 12:04 PM
those wraps are essentially what i wear--- the apt 2xh --- from what i understand the 3x's are a tad thicker than the 2x's and the new elite wraps--- both are 3m's---- you can get them in 2.5 m from apt (that's only if you can get ANYTHING from those guys anymore)
ME Bench Sunday 8-19-2012
First day in the new shirt... It's way too big even though it's the same size as the 2 year old one I've been using. Inzer's sizing is way too inconsistent, I'm going to have to have it altered.
Flat Barbell Bench
45lbs x 2 sets x 12-20 reps
95lbs x 8
95lbs x 5
135lbs x 6
185lbs x 3 (wrist wraps on)
225lbs x 3
275lbs x 3 to a 2-board (Inzer Rage-X on)
315lbs x 3 (2.5 board, 2 board, touch)
365lbs x 0 - brought back towards my face too fast
365lbs x 1 - brought back into rack
365lbs x 3 sets x 3 reps to a 3-board
-At this point I get more out of my old shirt
Chest Supported Rows
+115lbs x 8
+125lbs x 3 sets x 8 reps
Rear Delt DB flies
20lbs x 3 sets x 12 reps
Rope Tricep Extensions
40-60lbs x 3 sets x 10-12 reps
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Squat/Deadlift Assistance 8-20-2012
Barbell Front Squats
45lbs x 2 sets x 12-15 reps
135lbs x 6
135lbs x 4
185lbs x 5
225lbs x 3 sets x 5 reps (no belt)
Tire Flips
small tire x 12 reps
medium tire x 6 sets of 6 reps
Cybex Ab Machine
#10 x 12
#12 x 3 sets x 12 reps
HS Machine Shrugs
+90lbs x 12
+180lbs x 12
+270lbs x 2 sets x 12
+320lbs x 12
+270lbs x 12
stretch
Barbell Free Squats
60lbs bar x 3 sets x 8-12 reps
150lbs x 8
150lbs x 4
240lbs x 5 (belt & wrist wraps on)
330lbs x 3 (Predator briefs on)
420lbs x 3
470lbs x 2
510lbs x 5
580lbs x 3
610lbs x 2 (Inzer T-rex suit on)
660lbs x 1
Reverse Average Bands
760lbs x 1 - PR to depth, did 775 once, but it was pretty high. Let out my first legit warcry here.
Speed Deadlifts
225lbs x 3 (belt)
315lbs x 6 sets x 1 rep ~ 1 min between sets
Glute ham raises
BW x 4 sets x 10 reps
Decline Situps
40lbs sandbag x 3 sets x 12 reps
stretch
Friday 9/7/2012
ME Squat
Barbell Free Squat
60lbs bar x 3 sets x 8-15 reps (single ply briefs on)
150lbs x 8
150lbs x 5
240lbs x 5 (belt & wrist wraps on)
330lbs x 4 (Predator briefs on)
420lbs x 3
470lbs x 2
520lbs x 5
600lbs x 3
640lbs x 1 (Inzer T-rex suit on)
700lbs x 1 - PR (knees wrapped)
Reverse Average Bands
780lbs x 1 - PR
Speed Deadlifts
225lbs x 3
315lbs x 6 sets x 2 reps
Prowler Pushes
Sled + 90-145lbs for 4 trips
Planks
BW + 45lbs
BW + 70lbs x 2 sets
stretch
9/9/2012
ME Bench
Barbell Bench Press
45lbs x 2 sets x ~20 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 3
275lbs x 3 (tried a new shirt, F6, too loose, touched 3rd rep here)
315lbs x 2 (same shirt)
315lbs x 3 (switched back to old shirt, no touch)
365lbs x 2 (no touch)
405lbs x 1 - touched, but ugly
2-board press
425lbs x 1
455lbs x 1 - PR
475lbs x 1 - PR - did same weights to a foam roller before, but not 2-board
raw 4-board press w/ 2 minibands underneath bench & around bar collars
225lbs + bands x 5
245lbs + bands x 5
265lbs + bands x 5
275lbs + bands x 3
Chest Supported Rows
+100lbs x 8
+125lbs x 8
+155lbs x 3 sets x 8 reps
Rope Face Pulls
60lbs x 3 sets x 12 reps
Got video of squatting, not sure when I'll get it up, possibly wed/thurs, if not then the weekend.
Haven't been logging much, but this week was the last heavy training week before the Oct. 13th meet. I was off last week, and week before was a deload, next week will more or less be a deload as well.
9/28/2012 Squat Training
65lbs bar x 12
155lbs x 6
245lbs x 5 (belt & wrist wraps on)
335lbs x 3 (Predator briefs on)
425lbs x 3
475lbs x 2
515lbs x 1
565lbs x 1 (Inzer T-Rex suit on)
605lbs x 1
655lbs x 1 (knees wrapped) - this is my opener
685lbs x 1 - 700 is my planned 2nd attempt
Reverse Average Bands
790lbs x 1
Deadlifts - went to an opener here, felt off... not really comfortable in my gear
135lbs x 6
225lbs x 3 (belt on)
315lbs x 3
405lbs x 2 (T-rex suit on)
455lbs x 1
495lbs x 1
545lbs x 1 - Planning opener ~540-550, than maybe 600 for a 2nd, depends on how I feel. Overall goal is a 1700 total, so we'll see what the other lifts are
stretch
____________________________________________________________________________________________________ _
9/30/2012 Bench training
Flat Barbell Bench
45lbs x 2 sets x ~20 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (Rage-X shirt on)
315lbs x 2 - no touch
365lbs x 1 - touch
1/2 board
405lbs x 1
1 board
425lbs x 1
2 board
455lbs x 1
close grip 3 board presses
185lbs x 12
2 board
185lbs x 12
Chest Supported Rows
+90lbs x 10
+115lbs x 3 sets x 10 reps
Rope Face Pulls
50lbs x 3 sets x 12 reps
rotator cuff work & band pull aparts
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