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byronsru24
10-29-2009, 12:38 PM
Alright everyone, hereís a quick recap of this past year for meÖ

Was really making progress on my lifts, then got into a bad car accident. Herniated 2 discs in my neck and could barely lift much of anything for about 3 months.

I got back into just being able to squat, bench, and deadlift again, and started the 5/3/1 w/ these #ís

315 squat
275 bench
405 deadlift

These werenít 100% attempts, but were damn close Iím sorry to say.

Iím currently on the 7th wave, and my lifts now are here;

310x8 squat
250x8 bench
380x8 deadlift


So its slow, but steady progress. Weight right now is hovering from 245-248. Next meet Iím planning to do is the Lexen pro/am in febuary. Already sent in my entry fee, got the hotel booked and everything, so its definetly a go.

I train alone, in my basement, so Iím constantly filming my lifts and putting them up for people like Baggins to tear apart and laugh at. If any of you have something to add, or suggest, by all means let me know.

Hereís my past few training sessions from the last week


5/3/1 Wave 7 Week 1 Bench Day



Benching
195x3
225x3
250x8 PR *Had another rep in the tank


Ultra Wide Grip bench
185 x a bunch of reps


Rows / Face pulls / External Rotations
3x15 / 3x15 / 3x15


I'm drained as hell right now after working 8 days straight. The carbs definetly helped keep me going once I got warmed up. I wanted 250x7, but I got 250x8 w/ room to spare. This was a nice PR for me, and I'm real excited to see what the next few weeks bring me lifting wise.




5/3/1 Wave 7 Week 1 DL Day


Deadlifts
295x3
340x3
380x8 PR


Rows / Abs / Neck Work
3x15 / 3x15 / 3x15


Felt good today. I might have had another rep or two left, but they would have been SLDL's, not DL's. Plus I don't give a **** how many times I can pull 380 lol

Everything seems to be moving in the right direction. Its amazing what a few days w/ no work can do for your training.



Wave 7 Week 1 Squat day


Squats
240x3
275x3
310x8 PR

Gmings
3x10

Abs
3x10



Felt strong today. Looking at the video I got to work more on forcing my knees out. Got a bit sloppy the last few reps. Otherwise things are rolling right along.

byronsru24
10-29-2009, 12:38 PM
From today:

5/3/1 Wave 7 Week 2 Bench day


Benching
180x5
210x5
240x5 *all very easy

Close grip
185 x a lot of reps

Ultra wide grip
185 x a lot of reps


Pullups
3 sets


Prehab ****



All reps went very easily today. Was done with this in under an hour.

Coke
10-29-2009, 03:04 PM
Good luck at your meet in a few months...nice seeing you bounced back so well after the auto accident.

byronsru24
10-29-2009, 03:06 PM
Good luck at your meet in a few months...nice seeing you bounced back so well after the auto accident.

Thanks. It was frustrating for awhile...still is. But it could have been much worse

thesmalllifter
10-29-2009, 09:41 PM
I know you've been training hard Brian. Good luck

byronsru24
10-29-2009, 10:39 PM
blah

byronsru24
10-31-2009, 03:01 PM
5/3/1 Wave 7 Week 2 DL Day

Deads
275x5
315x5
365x5 *All very easy


Dimel Deads
2x20

Chuck V Rows / Abs / Neck work
3x15 / 3x15 / 3x25


Moved very fast through all this today. Done in an hour. The dimels torched my low back and hammies.

Brian Hopper
10-31-2009, 04:14 PM
It's cool to see how your back training after your accident. Good luck with everything!!!

byronsru24
11-01-2009, 01:48 PM
It's cool to see how your back training after your accident. Good luck with everything!!!


Thanks. Things have been moving right along, and I still got plenty of time till Febuary rolls around. If I keep this up I might have a shot at beating Baggins subtotal w/ my 3 lift total haha

thesmalllifter
11-02-2009, 02:36 PM
what is exactly is a chuck v row

byronsru24
11-03-2009, 09:26 AM
what is exactly is a chuck v row

http://asp.elitefts.com/qa/default.asp?qid=75581&tid=

byronsru24
11-03-2009, 02:14 PM
5/3/1 Wave 7 Week 2 Squat day


Squats
225x5
260x5
295x5 *all very easy


Gmings
4x10


Abs / Rows / Neck Work
4x15/ 4x15 / 4x25


Done in an hour. All squat reps felt explosive and easy as they should be. Added in some more volume on my gmings and accessory work.

Coke
11-03-2009, 05:06 PM
Fine numbers with the squats guy.

Brian Hopper
11-03-2009, 05:16 PM
Chuck V rows are a pretty good lat exercise, I do them on a regular basis.

byronsru24
11-03-2009, 06:23 PM
Fine numbers with the squats guy.

Way under what I should be doing, but the meets not till febuary. So thinking long term right now

byronsru24
11-03-2009, 06:24 PM
Chuck V rows are a pretty good lat exercise, I do them on a regular basis.

I train in my basement which consists of a squat rack, a bunch of bands, bar and weights. BB rows never did anything for me, neither did DB rows for that matter. Pullups/chins and high rep rows w/ bands seem to do the trick nicely. So I just make do w/ what I have.

muscle_g
11-03-2009, 06:25 PM
Nice work Byron!!!

byronsru24
11-04-2009, 08:17 PM
Nice work Byron!!!

THanks man

T o m m Y
11-04-2009, 08:56 PM
Nice squats bro

thesmalllifter
11-04-2009, 10:07 PM
everyone knows if you dont do kroc rows you're a failure.

byronsru24
11-06-2009, 08:43 AM
Wave 7 Week 3 Bench day


Benching
210x5
240x3
265x6 PR

http://www.youtube.com/watch?v=2uNx2BcHZG8


Pushdowns / Rows / Face Pulls / External Rotations
3x10 / 3x10 / 3x10 / 3x10



Actually felt like ass today. Went out w/ the g/f for her sisters 21st bday. Ended up playing nursemaid to her AND her sister until about 4am. Ah well, thats the only time a guy that looks like me will have 2 good looking women in his bed without paying for it haha

I felt real strong on my last set on bench. Funny how when I pull my head out of my ass the weight moves a lot easier. I had a nasty cramp in my right hamstring around rep 5...so that threw me off a lot and made rep 6 butt ugly. I probably had 8 reps in me.

After that I was pretty tired, so I just did some quick accessory work and called it a day.

On a good note, my g/f made me a killer breakfast :D

thesmalllifter
11-06-2009, 02:42 PM
Wave 7 Week 3 Bench day


Benching
210x5
240x3
265x6 PR



Pushdowns / Rows / Face Pulls / External Rotations
3x10 / 3x10 / 3x10 / 3x10



Actually felt like ass today. Went out w/ the g/f for her sisters 21st bday. Ended up playing nursemaid to her AND her sister until about 4am. Ah well, thats the only time a guy that looks like me will have 2 good looking women in his bed without paying for it haha

I felt real strong on my last set on bench. Funny how when I pull my head out of my ass the weight moves a lot easier. I had a nasty cramp in my right hamstring around rep 5...so that threw me off a lot and made rep 6 butt ugly. I probably had 8 reps in me.

After that I was pretty tired, so I just did some quick accessory work and called it a day.

On a good note, my g/f made me a killer breakfast :D

So true

T o m m Y
11-06-2009, 07:10 PM
Nice pressing bro.

byronsru24
11-07-2009, 08:03 PM
Was planning on deadlifting today to see where I'm at before a little push/pull I'm going to next saturday, but ended up getting called into work early (I'm greedy, and I wasn't about to say no to 5hrs of double time). So I just got done working a 14hr shift...so no pulling today haha.

I'm going to squat monday or tuesday, then plan on pulling a PR at the meet next saturday if all goes well.

byronsru24
11-09-2009, 08:41 AM
Wave 7 Week 3 Squat day



Squats
260x5
295x3
325x7 PR

http://www.youtube.com/watch?v=gn-CZz7Cqnc


325 was a solid PR. Started losing my arch on the 4th rep, but corrected it on reps 5-7.

Had 1...maybe 2 more in me, but with the DL meet comming up on saturday no point in pushing any further. Going to do some light stretching/cardio the next few days to stay loose, then if all goes well take a crack at a raw PR on saturday.

Time to work 10hrs then watch the steelers :D

ehubbard
11-09-2009, 10:01 AM
I train in my basement which consists of a squat rack, a bunch of bands, bar and weights. BB rows never did anything for me, neither did DB rows for that matter. Pullups/chins and high rep rows w/ bands seem to do the trick nicely. So I just make do w/ what I have.

You can actually do a pull up / chin up?

Coke
11-09-2009, 10:41 AM
Great job in that squat vid, went ATF (ass to the floor) with 'em.

byronsru24
11-09-2009, 03:59 PM
You can actually do a pull up / chin up?

I hate you

byronsru24
11-09-2009, 04:00 PM
Great job in that squat vid, went ATF (ass to the floor) with 'em.

I try

KBig
11-09-2009, 04:46 PM
Nice work

byronsru24
11-10-2009, 10:20 AM
Nice work


Thanks

byronsru24
11-10-2009, 10:22 AM
Just a little shameless plug here for my g/f

She only started getting serious about training for strength when I started the 5/3/1 7 months ago...since that time, she's made awesome progress. She started off barely pulling 225x1, and today she pulled 315x2! Both of these lifts were done within a 5lb variance in bodyweight too. She weighed 127 today, I think she weighed 121 or 122 back in march when she pulled the 225.

My girl is a better puller then me, thats for sure

douglasoh5
11-10-2009, 11:49 AM
she sure is...and a whole look prettier too

byronsru24
11-11-2009, 03:25 PM
she sure is...and a whole look prettier too


Prettier then you too :D

byronsru24
11-11-2009, 03:27 PM
Bench day - Deload


Benching
3 x 5


Blast Strap Pushups
3 x a bunch...didn't bother to count


Assisted Pullups
3x10


Face Pulls / Extensions / External Rotations
3x15 / 3x15 / 3x15



Nice easy benching today. Done in 30minutes, 5 of which were spent laughing my ass off as Jess tried to walk down the stairs.

Did some stretching and foam rolling afterwards and felt a lot better. Stretching and foam rolling tomorrow after some cardio.

tyler
11-11-2009, 10:28 PM
nice work. so your done with FI for good or what?
(its powerlifter123)

byronsru24
11-14-2009, 04:39 PM
nice work. so your done with FI for good or what?
(its powerlifter123)

Yes. There are a lot more top lifters over here that I'd like to get advice/help from. Lot more activity over here period actually

byronsru24
11-14-2009, 04:47 PM
DL Meet Results

Opener - 455 Good
2nd - 520 Good for a 10lb raw meet PR
3rd - 550 No go *pulled my hammie about 1/2 way up. Nothing serious though

Meet went pretty well. Most weight I've had in my hands was a slow 455 single about a month ago, so I honestly had no idea where I'd land today.

My opener of 455 came up slower then I would have liked. So I got pissed and said **** this. 520 came up just as fast as the 455. I felt like I had a big pull in me, so I went to 550. Got it just below my knees and felt a sharp pinch in my right hammie where it ties in w/ my glute. Needless to say I put the bar down in a hurry.

Its nothing serious I don't think. Its tight, but some heat and foam rolling is already helping. All in all I'm pretty happy though. Considering I actually had a shot at making the 242's, it means my training is heading in the right direction for sure.

No video's, because I was too busy helping out a few people, and I ended up stepping in as a judge for the benching because the one guy had the flu and couldn't come.

I gotta say, sitting in the judges chair isn't easy. There were a lot of lifts that could have gone either way, and I must say I find it funny how people trash the judges calls on the internet when they get a chance to see a lift over, and over, and over again. Whereas a judge has a second or two to see it, and make a judgement call.

I saw some pretty awesome lifting today. I got to see Mel pull 430 weighing 123 and 16yrs old! WOW. My buddy John also had a real big day. He's been gunning for a 500 raw bench for 2yrs, and he crushed that today. Goes to show you that persistence definetly pays off.

Glad I got this meet in before hell starts at work in a few weeks. I'm gonna stick w/ the 5/3/1 and maybe get some help from Baggins or anyone else who has run hte 5/3/1 leading up to a meet. After pulling for reps for so long, the heavy singles were a big shock to me, and I think thats why I pulled the hammie.

Time to drink some rum :D

byronsru24
11-17-2009, 07:52 PM
Had a couple great days off work and training. Feeling real fresh. Going to bench in the morning before I work yet another 11hr shift

byronsru24
11-18-2009, 08:48 AM
5/3/1 Wave 8 Week 1 Bench day


Benching
200x3
230x3
255x8 PR

http://www.youtube.com/watch?v=qZh5clg8Rwk


Rows / Pushdowns / Face Pulls
3x15 / 3x15 / 3x15


Had to really fly through my assistance stuff because was running late for work. I'm pretty happy with how my bench is moving so far. Gonna squat tomorrow since it'll be my day off I'll throw in some more back work to make up for what I didn't do today.

Coke
11-18-2009, 01:10 PM
Benching looks nice and smooth man.

byronsru24
11-19-2009, 04:06 PM
5/3/1 Wave 8 Week 1 Squat Day


Squats
250x3
285x3
325x3

*Added knee wraps

345x1
365x1 *nice and easy

http://www.youtube.com/watch?v=EP7ujKLvKas



Abs / Obliques / Neck Work
3x15 / 3x15 / 3x15


Good training today. The knee wraps will definetly take some getting used to again...not that I ever liked them in the first place. Both singles were very easy. At least now I know my squat is back in the 4's. I'll stick to the prescribed reps next week on all my sets, but the 5/3/1 week I will work up to a heavier single. Meets comming up fast, so its time for me to get serious

byronsru24
11-23-2009, 09:15 PM
5/3/1 Wave 8 Week 1 DL Day

Deadlifts
305x3
350x3
390x8 PR

http://www.youtube.com/watch?v=k85DZj3BdDo


SSB Gmings
*Counted bar as 45

95x10x4 *Holy hell these killed me



Decline Situps
5x10


Pulldowns
8 or 9 x10 *can't remember, don't really care



Real good training today. Went up to Canisius college in Buffalo NY to train w/ my friend Jillian for the day. She's the assistant strength and conditioning coach up there so I got to check out what she's doing w/ her athletes for the day also.

My pulls went very well. Had 10 in me for sure, which is big progress so far. I didn't do any singles, because I just did the DL meet last weekend. So I know where I'm at DL wise. I saw they actually had a Elitefts SSB there, so I figured I"d torture myself. I haven't used a SSB in YEARS, and boy did it remind me of why I hated it so much. Torched my back and hammies big time.

Got a lot of extra work in because I'm used to flying through my workouts, while Jillian was sandbagging lol. Jillian hit a raw front box squat w/ 185 pretty solid. I think I talked her into doing the Pro/Am in febuary, so it'll be great to see her get back on the platform.

Coke
11-24-2009, 09:20 AM
Real good training today.

No kidding, damn good deads in the vid (the squats too).

byronsru24
11-24-2009, 05:35 PM
No kidding, damn good deads in the vid (the squats too).

THanks man

byronsru24
11-25-2009, 06:59 PM
5/3/1 Wave 8 Week 2 Bench Day

Benching
185x5
215x5
240x5 *Felt like I could do 15


DB Floor Press
3x10


Lats / Triceps / External Rotations
3x10 / 3x10 / 3x10



My upper back was still sore from the damn SSB. All my bench sets felt very easy however. Haven't done DB floor press in a LONG time, and I'm sure they'll help make my bottom end more solid. Didn't go too crazy on the accessory work, because I have to move my squat day to tomorrow.

Bring on 24hrs of work this weekend. Hell starts Friday for me

Coke
11-25-2009, 10:53 PM
Fine push day dude.

byronsru24
11-26-2009, 12:42 PM
5/3/1 Wave 8 Week 2 Squat Day


Squats
230x5
265x5
300x5


Lats / Neck / TKE's
3x10 / 3x25 / 3x25


My back, shoulders, and abs were all sore going into this...so it wasn't fun. Got done in about 45minutes. Time to eat some turkey :evillaugh:

byronsru24
12-01-2009, 08:18 AM
5/3/1 Wave 8 Week 2 DL Day


Warmup: Pulldowns
4x10


Deadlifts
280x5
330x5
370x5 *All easy


Lats / Hammies/ Abs
3x15 / 3x15 / 3x15


Done in 45min. Felt good and just flew through everything

Coke
12-02-2009, 03:32 AM
Good job for both days bro.

byronsru24
12-03-2009, 10:03 AM
Good job for both days bro.

Thanks

byronsru24
12-03-2009, 10:08 AM
5/3/1 Wave 8 Week 3 Bench day


Benching
215x5
240x3
270x1 *paused
295x1 *paused
315x3 *PR Paused 1st rep, tng on the other 2. Hurt my right delt on the 3rd


Assisted Pullups
3x10

Pushdowns / Face Pulls / External Rotations
5x10 / 5x10 / 5x10


Ok, so today didn't go quite as well as I would have liked. I nutted up per baggins and took a shot at 315 for a triple. The first rep was a solid pause and got that easy. The 2nd rep wasnt too bad. The 3rd, I misgrooved halfway up and lost all my leverage. I grinded through it anyway, but right at the top, felt something go in my right delt.

It should be OK....just feels like a strain, but its hurting like a bitch all the same. No discoloration so I doubt I tore anything. I've done that once before years ago, and this isn't nearly as bad.

Next week is a de-load week so that should help a lot. I know now that I am capable of a solid 335+ paused bench, so no need to go crazy w/ the meet only 8 weeks away. Now is the time to be smart, and not **** up my shoulder more then it already is.

No camera today, because the g/f had a presentation she was giving to some doctors on some new drug for lowering bp, so she needed it.

douglasoh5
12-03-2009, 01:31 PM
good **** you crazy niga

gopostal42
12-03-2009, 01:50 PM
good **** man!

byronsru24
12-03-2009, 01:54 PM
good **** you crazy niga

You told me to do it...lol. That makes you crazy also

byronsru24
12-03-2009, 01:54 PM
good **** man!

Thank you my redneck friend

gopostal42
12-03-2009, 06:51 PM
Thank you my hillbilly friend

corrected^^^^ :tuttut:

byronsru24
12-05-2009, 03:42 PM
corrected^^^^ :tuttut:

DOH! I always mess that up

byronsru24
12-05-2009, 03:46 PM
5/3/1 Wave 8 Week 3 Squat Day

*Goal for today was to get 4 plates on my back again and stand up with it. Mission accomplished


Squats
265x5
300x3
335x1 *All these sets felt weird. I got pissed off and the weights felt lighter from here on out

365x1 w/ knee wraps
405x1 w/ knee wraps *controlled my decent more on this. Felt better then the 365

http://www.youtube.com/watch?v=8xnn9KozyBA



Gmings
3x10


Chuck V Rows / Abs / Neck work
6x10 / 3x10 / 3x20


405 felt pretty good. Shoulder was bothering me still, so it hurt like a bitch to keep my upper back tight. When that heals up, this shouldn't be an issue. If all pans out, I should be good for 435-455 at the meet...we will see. I also weighed 243 today for some reason????? How that happened I have no idea. I'm on the last knotch in my belt now...if this keeps going I'm gonna have to start drilling some more holes in the damn thing

byronsru24
12-08-2009, 08:10 AM
5/3/1 Wave 8 Week 3 DL Day


Deadlifts
325x5
370x3
415x6

http://www.youtube.com/watch?v=Wpbnx3WalS4



Low Rows Reverse Grip
4x10


High Row / Abs / Band Gmings
3x15 / 3x15 / 3x15


Went through this fast today. Shoulder started acting up locking out the 6th rep, so I stopped there. Had a good 2-3 more left in me so I'm happy with this for now. After the deload week shoulder should be back to 100%, then its time to buckle down and get ready for the last 6 weeks heading into the meet.

byronsru24
12-10-2009, 10:36 PM
Got my paycheck for a **** ton of overtime....so I bought myself an early christmas present:

http://www.webdirectbrands.com/images/D/20081071238335744.jpg

Will be here on monday, and putting it together on tuesday (my next day off work)

Gotta get stronger before the meet

ehubbard
12-11-2009, 09:20 AM
Got my paycheck for a **** ton of overtime....so I bought myself an early christmas present:

http://www.webdirectbrands.com/images/D/20081071238335744.jpg

Will be here on monday, and putting it together on tuesday (my next day off work)

Gotta get stronger before the meet

How much did that run you?

gopostal42
12-11-2009, 12:50 PM
handy!

douglasoh5
12-11-2009, 06:00 PM
lower back pumps from hell here they come for you

byronsru24
12-11-2009, 08:01 PM
How much did that run you?

$287 w/ free shipping from amazon :D

byronsru24
12-11-2009, 08:01 PM
handy!


Yea, its pretty versatile:

http://www.youtube.com/watch?v=YPZWA40oMwY

byronsru24
12-11-2009, 08:02 PM
lower back pumps from hell here they come for you

Haha...I'll take them if it brings my lower back and hammie strength up to par

Andre518
12-13-2009, 09:50 AM
Great lifting bro like the 315 pause bench!!! and Merry X-mas love the new little present for yourself!

byronsru24
12-15-2009, 12:44 PM
Great lifting bro like the 315 pause bench!!! and Merry X-mas love the new little present for yourself!

Thanks. I was up late last night putting it together so I could use it today

byronsru24
12-15-2009, 01:08 PM
5/3/1 Wave 9 Week 1 Squat Day


Warmup: Lats / Back Raise / Situps

2x10 / 2x10 / 2x10


Squatting

250x3
290x3
330x6 *PR* Shoulder still not 100%

http://www.youtube.com/watch?v=Guac831OWFs


Lats / Back Raise / Situps
3x10 / 3x10 w/ mini / 3x10 w/ mini


I weighed in at 238 today ????? How that happened, I'm not sure, but working 7 straight days w/ 12hr shifts in retail probably didn't help any. Needless to say I was tired and drained, but I still got in some good work. Shoulder still isn't 100% yet, but it didn't bother me, so long as I took it slower on the descent of my squats.

The back raise kicked my ASS. Smoked my hammies, low back, and abs. It'll definetly put some poundage on my lifts.

jason2459
12-17-2009, 11:36 AM
Got my paycheck for a **** ton of overtime....so I bought myself an early christmas present:

...

You'll like that a lot. You can adjust it so you can do sort of a GHR on it as well. I picked mine up as Jesup.

byronsru24
12-18-2009, 10:37 AM
You'll like that a lot. You can adjust it so you can do sort of a GHR on it as well. I picked mine up as Jesup.

Good to see you on here Jason. FI is dead man. Much more activity going on over here.

byronsru24
12-18-2009, 10:41 AM
Wave 9 Week 1 Bench Day

Warmup: Rows / Pushdowns / External Rotations
2x10 / 2x10 / 2x15



Benching w/ new grip (All reps paused)
205x3
230x3
260x3 *very easy

http://www.youtube.com/watch?v=tqGRCZmXkyM



Band Assisted Pullups
4x10


Rows / Pushdowns
3x10 / 3x10



Moved my grip in a bit to ring finger on the rings per Baggins. Took a lot of stress off the shoulders for sure. Just did the prescribed reps this week to get accustomed to the new grip. All the weights moved very easily. I'm going to pause all my working sets on the bench for the next 2 waves until the meet. It will definetly help come meet day.

Other then that, just hammered my back and triceps. 1 more week of 12hr days, then its back to a regular schedule.

byronsru24
12-19-2009, 08:13 AM
5/3/1 Wave 9 Week 1 DL Day

Warmup: Lats / Hypers / Situps
2x10 / 2x10 / 2x10


Deadlifts
310x3
355x3
400x3 *Very easy


Lats / Hypers / Abs *Went heavier on all these
3x10 / 3x10 / 3x10


Was really tired today. The reps were still easy on the pull, but I was sluggish. If it weren't for the caffeine I would have been yawning in between sets. The end is in sight.

byronsru24
12-22-2009, 08:05 AM
Wave 9 Week 2 Squat Day


Squats
235x5
275x5
310x5


Hypers / Situps / Lats
3x15 / 3x15 / 3x15 *Ran out of time, so had to really rush through this


These 12hr+ days are kicking my ass. I'm only doing the prescribed reps this week, then kick it into high gear next week after the shopping season is over.

Working retail during the holidays ='s major lack of sleep

byronsru24
12-24-2009, 01:08 PM
Wave 9 Week 2 Benching


Bench
190x5
220x5
245x5 *All easy, all work sets paused


Triceps / Rows / Shoulder rehab
8x10 / 5x10 / 5x10


Gonna do my heavier back work tomorrow after deadlifting. Last 12hr day is on saturday, then back to normal 9hr shifts :evillaugh:

byronsru24
12-28-2009, 03:44 PM
Wave 9 Week 2 DL Day


DL's
315x5
345x5
380x5 *felt like ass, but all weights came up easily


Hypers / Abs / Lats
2x15 / 2x15 / 2x15


Felt run down and tired as hell. Even caffeine didn't wake me up much

byronsru24
12-28-2009, 03:46 PM
Wave 9 Week 3 Squat Day


Squats w/ ghetto monolift
275x5
310x3

*Next 3 sets per Baggins
345x3 w/o wraps
365x1 w/ wraps
385x1 w/ wraps

http://www.youtube.com/watch?v=EKKQU6-mFNc


Back Raises w/ light band around neck
4x10


Situps on back raise
2x10 w/ light band behind head
1x25 w/ bodyweight


Lats
2x15
1x25


Felt real good training tonight. Got a good nights sleep, and all weights moved very well. Time to go shovel the 12" of snow in my driveway :eek:

douglasoh5
12-28-2009, 07:33 PM
Good job on the squats B.

byronsru24
12-28-2009, 08:22 PM
Good job on the squats B.

Thanks dude

lanier
12-29-2009, 10:38 AM
Hey Brian, this is Chris (wiggum) from back on the old FI board....how ya been man!
Saw you here and wanted to say hi. Your log and videos are lookin sweet, keep up the good work

byronsru24
12-29-2009, 04:26 PM
Hey Brian, this is Chris (wiggum) from back on the old FI board....how ya been man!
Saw you here and wanted to say hi. Your log and videos are lookin sweet, keep up the good work

HELL man...good to see ya! Thought you had dropped off the face of the earth, or gone into male modeling or something. Yea, training has been going well. All healed up and doing the Pro/Am in 5 weeks. Hows things been with you?

lanier
12-29-2009, 05:20 PM
HELL man...good to see ya! Thought you had dropped off the face of the earth,

nope


or gone into male modeling or something.

hahahaha....uh no


Hows things been with you?

Good. Still working out though not with a focus on powerlifting. Was becoming a big tub o' crap (way too much fat) so I dropped about 60 lbs, getting ready to start focusing back on some size and strength.
Good luck at the Pro/Am B!

byronsru24
12-30-2009, 06:20 PM
Wave 9 Week 3 Bench Day


Bench *All Worksets paused
220x5
245x3
275x3 *Left lat cramped up, which was weird, but reps felt easy

http://www.youtube.com/watch?v=7Z1jvP4gVR0


Ultra Wide Grip benching
2 x a bunch of reps


Assisted Pullups
3x10


High Rows / Pushdowns / External Rotations
2x15 / 2x15 / 2x15


Real good bench day today. Took extra long pauses on the 220x5, and 245x3 sets. My left lat actually cramped up on the last rep w/ 275 so thats why it came up all weird looking. Felt light though.

Smoked my upper back w/ the pullups and high rows. Got a big pump in the biceps too.

T o m m Y
12-30-2009, 06:22 PM
Nice pressing bro.

byronsru24
01-02-2010, 04:40 PM
Nice pressing bro.

Thanks

byronsru24
01-02-2010, 05:13 PM
Wave 9 Week 3 Deadlifts


Deadlifts
335x5
380x3
420x6 PR *Felt real strong

http://www.youtube.com/watch?v=xK2ReeDiQ2k



Hypers / Abs

3x10 / 3x10


Lats
4x10


Felt real strong today. Best deadlift day I've had in awhile. For reference, back in November when I pulled 520 and got 550 to my knees my best pull in training was 390x8....today pulling 420x6 w/ room to spare I'd say things are DEFINETLY moving in the right direction.

Now its time for a deload week, and get ready for the last cycle till the meet!

Less then 5 weeks

douglasoh5
01-02-2010, 09:41 PM
good **** negro

byronsru24
01-02-2010, 10:18 PM
good **** negro


Thanks man. Things are moving in the right direction

byronsru24
01-09-2010, 08:58 PM
Well, Deload over. Going to squat tomorrow after work. Feeling real fresh, and body is 100%. So I'm pretty excited for this last wave in my training before the meet.

Here's how things are going to break down on my main sets:

This week- Work up to a heavy triple
Next week- 5's, just follow the program as is
Following - Work up to Openers


Then nothing up until the meet but stretch, foam roll, and relax. Time to hit some good #'s!

byronsru24
01-10-2010, 07:44 PM
Wave 10 Week 1 Squats (3 weeks out)


Squats
265x3
300x3
340x3
365x3 w/ wraps
385x3 w/ wraps

http://www.youtube.com/watch?v=BD02XkRcMeQ


Hypers / Abs / Rows
3x10 / 3x10 / 3x15


Was tired as **** going into this. Didn't sleep well last night, and it was a day from hell at work. So I am pretty damn happy with how things turned out. The last rep w/ 385 was a bit of a grinder, but w/ all the warmup sets before I'm not sweating it.

byronsru24
01-12-2010, 08:20 AM
Wave 10 Bench (3 weeks out)


Benching
205x3
235x3
265x3 *paused
285x3 *paused
305x3 *paused


Pullups (no assistance)
5 sets


Shoulder trifecta / Pushdowns / External Rotations
2x20 / 2x20 / 2x20 *could barely lift my arms after this lol



Real good benching today. I misgrooved the 2nd rep w/ 305, making the 3rd rep a lot harder then it should have been. My opener will be set now at 300, and will be no problem at all. The shoulder trifecta I haven't done in awhile, its just 20 front raises, 20 lateral raises, and 20 rear delt raises all in a row. After 2 sets I couldn't raise my arms enough to count it as a rep, so I just stopped lol.

byronsru24
01-14-2010, 05:21 PM
Wave 10 DL (3 weeks out)

Deadlifts
310x3
365x3
410x3
455x3 *PR Could have had 2 more for sure. Very happy with this

http://www.youtube.com/watch?v=hZWq4iImH1Y



Assisted Pullups
3 sets


Hypers / Abs
3 x 8 / 3 x 8 *Went heavier on both of these



Real good day today. I was pissed off after watching how slow the 410x3 set moved...so I attacked the damn bar on the 455 set. I could have had 2 more for sure, so I am very happy with this.

ehubbard
01-15-2010, 06:07 AM
Nice legs. ;)

byronsru24
01-17-2010, 06:24 PM
Nice legs. ;)


Thanks :D

byronsru24
01-17-2010, 06:25 PM
5/3/1 Wave 10 Week 2 Squat Day


Squats *Just did prescribed reps this week
240x5
280x5
320x5 *All felt easy


Hypers / Abs / Rows / TKE's
2x15 / 2x15 / 2x15 / 2x15


Felt pretty damn tired today. Was swamped at work. Just did prescribed reps, then some quick assistance work.

byronsru24
01-19-2010, 07:21 PM
Wave 10 Week 2 Bench Day


Benching
185x5
225x5
250x5 *Killed this. Could have had 10.


Lats / Tri's/ Upper Back ****
5x15 / 5x15 / 5x15



****ing killed it today. Felt the strongest I've ever been. Bring on the ****ing meet already

byronsru24
01-21-2010, 10:07 PM
So today didn't go so well...****ed up my upper back helping my buddy move some **** out of his house while his crazy wife was throwing **** at us.

Was helping him carry his tv downstairs, he lost his grip and I took all the weight of the tv....****ed up my back kinda bad...dunno what I did...but it hurts like a mother****er right now. Gonna ice the **** out of it, and hopefully try and get some sleep

No matter what I'm doing the meet, but this could not have happened at a worse ****ing time

byronsru24
01-24-2010, 05:56 PM
Squat Opener

*back was hurting the whole time, but it was bearable. Lowering my opener accordingly then take it from there


Squats *warmed up just like a meet
Bar x 3 x 2
135x3x2
185x1
225x1
275x1
315x1 *w loose wraps
365x1 *w/ loose wraps

http://www.youtube.com/watch?v=R3gZaQQO5_M


The 365 felt very easy, but it hurt my back a good deal holding the bar. Hopefully it will be a little better at the meet. Otherwise, I'm just gonna have to suffer through it. I'm going to lower my squat opener to 365, then just take it from there. If the back feels good, I'll still have a good shot at a mid 4's squat. But goal for this meet is to go 9-9 and get a total to start working from again.

Brian C
01-25-2010, 01:39 PM
Sorry to hear about your back mishap. Sh1t always happens at the wrong times. Very strong efforts in here bro. Good read. Where in PA are you?

byronsru24
01-25-2010, 05:27 PM
Sorry to hear about your back mishap. Sh1t always happens at the wrong times. Very strong efforts in here bro. Good read. Where in PA are you?


Thanks man. I've just come to the conclusion that bad **** happens, its part of life....better to just keep on trucking and don't bitch about it. I'm just glad I'm still able to compete. The meet will actually be a year to the day of a bad car accident I was in. Herniated 2 discs in my neck, and the doctor said I'd probably never lift again. So as far as I'm concerned, any lbs on the platform is a plus for me.

I'm in Erie

byronsru24
01-26-2010, 05:37 PM
Bench Opener


Bench *warmed up per meet conditions
bar x 3 x 2
95 x 3
135x3
185x1
225x1
250x1
275x1 *This hurt, but came up real easy. Will open here

http://www.youtube.com/watch?v=JNli5afWq0U



So benching hurt almost as much as squatting. I'm going to lower my opener to 275 and go from there.

11 more days

byronsru24
01-29-2010, 03:11 PM
Deadlift Opener


Deads
135x3x2
225x3
315x1
365x1
405x1
455x1 VERY easy

http://www.youtube.com/watch?v=le0hzv_8djo


So deadlifting didn't hurt. I went down to school for a change of pace. It was sure nice to deadlift w/ a skinny bar. Felt like a toothpick in my hands, and was a lot easier to clear the floor too.

Thats one lift where everything is going according to plan. I'll take it 1 attempt at the time w/ the squat and bench, but from the looks of things, 550 is very doable for me on the pull.

ehubbard
01-29-2010, 03:40 PM
The power of the beard is with you!

byronsru24
02-03-2010, 08:45 AM
Recovery workout


A ton of stretching
Elbows
Shoulders
Neck
Hips


A ton of foam rolling
Back
Hammies
Quads





Real complicated, but I felt a lot better after doing all this. My upper back seemed to feel better, so thats a big plus. On a good note, my g/f just landed a BIG account that she's been working on for awhile...so I'm real happy for her. The bad news is she has to meet w/ their board members to discuss a bunch of stuff this weekend, so she won't be able to make it down to the meet. Today is my last day of work, then I'm off for the next 6 days.

Bring on the damn meet already!

byronsru24
02-03-2010, 06:07 PM
Got out of work early, and just had a great all around day....figured I might as well get a tatoo I've been looking to have for awhile on my right forearm..

Here's what my guy had as a picture to go off of:

http://carphotos.cardomain.com/ride_images/1/3248/1981/8118490108_large.jpg


And here's the finished product:
http://carphotos.cardomain.com/ride_images/1/3248/1981/8118490109_large.jpg


and one more....pics a little blurry but you get the idea

http://carphotos.cardomain.com/ride_images/1/3248/1981/8118490110_large.jpg


Nothing like a few hours of pain to end a good day

ehubbard
02-07-2010, 03:11 PM
How did the meet go you big ugly bastard???

byronsru24
02-07-2010, 04:05 PM
Meet writeup


Squats

1st Attempt: 365 - Good
2nd Attempt: 405 - Good
3rd Attempt: 425 - Good


Benches

1st Attempt: 275 - No good - Butt came off bench
2nd Attempt: 275- Good - tweaked my neck...not good
3rd Attempt: 300- Started pressing it, and arm went numb...had spotters take it


Deadlifts

1st Attempt: 455 -Good
2nd Attempt: 500 - Good
3rd Attempt: 525 - Good

Total: 1225 @ 252


Ok, so the good...and the bad. The good is I finally got back into doing a full meet. It was a great time, and I had a lot of fun the whole day. Not having to worry about gear was a nice thing, because a LOT of guys bombed out due to their gear not fitting right....a couple real good saves by the spotters as well. My handler Mikey ended up not showing, but I had help from a few guys that I've helped out at meets in the past. It truely goes to show with this sport, if you give to it, it will give back to you.

As far as squats, I felt really good. Stable, and got all my warmups in w/ good timing. My opener w/ 365 was a joke. 405 wasn't much worse, and the 425 I felt like I left another 15-20lbs in the tank.

The bad- tweaked my neck on my 2nd bench attempt. My butt came up on my opener, which hasn't happened in a long time. I was a bit paranoid about it happening on the 2nd, so I went back to my arched position....good in that I kept my ass down, bad in that it made me tweak my neck. It felt ok when I was taking my 3rd attempt w/ 300 down, but right off the bottom my right arm started going numb so I just told the spotters to take it.

I was most happy w/ my deads. I didn't know if I'd be able to pull after tweaking my neck, but some foam rolling and stretching loosened it up, so I figured I'd give it a go. My last warmup flew off the floor, so I knew it was gonna be a good day. 455 was a joke. 500 wasn't bad. The 525 was a bit of a grinder, but after a 10hr day, I'll take that gladly. This is the first full meet I've gone 3/3 on the deadlifts, so I'm pretty happy with that.

All in all I'm real happy I got to do this meet. The judging was STRICT. Lots of guys got called on depth, over half the bench only flight bombed, and more then a few guys got redlighted on their pulls for one reason or another. I feel I left a lot of lbs on the platform for my bench, but there will always be a next meet to redeem myself there. Good news is I'm making a lot of progress on my squat and pull. Another few months and I should be back to 100% pre-accident.

As far as some interesting things I saw this weekend...

1) I saw a kid w/ a bench shirt on in the warm-up room doing curls....yes....thats not a joke. Sorry no video

2) I had Wendler come over to me after my opening squat and go "I thought I heard your name....broke neck and all your still making it work huh?"

3) Got to see Chuck V toy w/ 900 in the warmup room on the squat, then later he pulled 675 so damn fast he almost fell over backwards w/ it.

4) Watching Chuck sit in his room w/ an IV bag hanging from his lamp after weigh-ins...I don't know HOW he made the 242's, because he looked enormous

Most noteable: Matt Wenning passing out face first after his 3rd pull....priceless!!!

http://www.youtube.com/watch?v=TQ5Ylng-DGQ



Here's also video of my pulls:

http://www.youtube.com/watch?v=ZJiHu3sNfmU

H_M
02-07-2010, 05:28 PM
8/9 is damn good if you ask me. the curl guy probably wanted to get a pump in his arms going to tighten up the sleeves (there's a guy up here that does it, lol). and chuck v looks hyyyuuuuugggeeeee

byronsru24
02-08-2010, 08:26 PM
oops

byronsru24
02-09-2010, 11:27 AM
5/3/1 Wave 11 Week 1: Military Press


Military Press (thumbs from smooth) Work up to a hard 1 to get a starting point
Bar x 5 x 2
65 x 3
85 x 2
105 x 1
120 x 1
135 x 1
150 x 1 *This was hard, which is pathetic.



Blast strap pushups
3 sets


Assisted Pullups
3 sets


Ok, I know I just had a meet and all, but a 150 military press? Thats pathetic. I've never really pushed my military press due to an old shoulder injury that would always flare up. Taking a closer grip definetly took a lot of stress off my shoulders, and with such a large gap between my military and bench, I figure it can only help to focus on it for a bit, so I'm going to have a military day as well.

Didn't hit the assistance work quite as hard being post meet. I'm just going to stick w/ my prescribed reps on my squat, bench, and dead, and then start bringing it up next week.

byronsru24
02-11-2010, 08:51 AM
Wave 11 Week 1 Squat day


Squats
265x3
305x3
340x3


45 hypers
3x15

Abs
3x15


Just stuck to the prescribed reps today. All reps moved very smooth and easy. I adjusted my foot position on my 45deg hyper and it SMOKED my hamstrings. Had to walk around for a few minutes before I could bend down to take my shoes off actually haha.

byronsru24
02-13-2010, 08:14 AM
Wave 11 Week 1 Bench day


Bench *paused all reps
190x3
215x3
245x3


Close Grip Bench (Thumbs from smooth)
3x10


Rows
3x15


Still just cruising along doing the prescribed reps. I got a real big pump in the triceps and shoulders from the cg benching. Gonna keep those plugged in for awhile.

Brian C
02-13-2010, 09:19 AM
Congrats bro on your meet. 8/9 is a great showing for your first time back.

byronsru24
02-13-2010, 09:47 PM
Congrats bro on your meet. 8/9 is a great showing for your first time back.

It felt great to be able to compete again.

lanier
02-14-2010, 04:35 PM
Hey B- haven't been on the forums for a while, great job at the Lexen. And damn, you're lookin' big son!

byronsru24
02-16-2010, 11:49 AM
Hey B- haven't been on the forums for a while, great job at the Lexen. And damn, you're lookin' big son!

Haha...I don't feel that much bigger. I think all the raw training has packed on some muscle for sure though

byronsru24
02-16-2010, 11:51 AM
Wave 11 Week 1 DL Day


DL's
330x3
375x3
425x3


Chuck V rows
3x12


Weighted Hypers / Abs
3x10 / 3x10


Done in just over an hour. Feeling pretty good. Ate at the hibachi steakhouse downtown for the first time last night....wow...I've been missing out. Had a mega-bloat going after that

byronsru24
02-18-2010, 12:10 PM
DE Bench / Military Day

Warmup: Chuck V Rows / External Rotations
3x15 / 3x15


DE Bench
135 x 3 x 8


5/3/1 Military Week 2
3x5


Pullups
My fatass x 5 sets


Gonna try something for awhile and see how it goes. My bench bar speed has really been lagging lately, so I need to put some more focus back into that. Haven't done speed benching in over a year, and I could tell...135 wasn't moving all that fast at first, but by the 7th and 8th sets it was pretty damn zippy. The sets on my 5/3/1 Military weren't too bad. As pathetic as my military is I should be able to make good progress on that, as well as up the bar speed on my bench at the same time.

byronsru24
02-21-2010, 06:50 PM
DE Squat / DL


DE Squats
225 x 10 x 2


DE Pulls
275 x 8 singles


Rows
3x15

Abs / Hypers
3x6 / 3x6 *Went heavy today on both of these


Ok, this actually kicked my ass. Walking out 10 sets of squats sucks, even if it is only 225 lol. Moved along real quick with everything, and was done in about 50 minutes.

byronsru24
02-24-2010, 11:32 AM
ME Bench


2bd Bench
225x3
255x3
275x1
295x1
315x1

http://www.youtube.com/watch?v=vNClUjHq7YI


Pullups
3 sets *used 3 different grips


Rows / Pull Aparts / External Rotations
3x15 / 3x15 / 3x15


Ok....time for me to lay down a rule w/ the g/f.....no making me work during sex the night before a bench workout lol. Everything moved slow. My triceps and shoulders were sore going into this...sure made for an interesting workout.

H_M
02-24-2010, 05:12 PM
consider it an extra workout. gotta build that posterior chain.

byronsru24
02-26-2010, 04:59 PM
ME DL

DL w/ plates on 4" tall platforms (mid shin)
315x3
365x3
405x3
435x3

http://www.youtube.com/watch?v=nvdOTHOOMVs


Rows
4x12


Hypers / Abs
3x8 / 3x8


I am a lot weaker at that spot in the DL then I thought....wow. I must use more leg drive then I thought, or my low back is just piss weak, or both. Either way, strengthening this portion of my pull should go a long way. My back hates me already

byronsru24
02-28-2010, 07:04 PM
DE Bench / Military Day

DE Bench
135 x 4 sets of 3
155 x 4 sets of 3

http://www.youtube.com/watch?v=hCjUZy75fzk


5/3/1 Military Press
100x5
115x3
130x5

Rows
5x15

Pushdowns / External Rotations
3x15 / 3x15


Real good training today. DE Benching felt good, so did a few sets w/ 155. Military is feeling stronger each week, so I'm definetly keeping that plugged in now. With me benching flat backed now I'm definetly using more shoulders, so this will help me a lot. Getting some new ink on Tuesday, so that'll make for a nice raw shoulder. I'll make sure to get it AFTER my DE squatting though lol

I just found out I'll be going to PIttsburgh for training for work at the end of the month, and I'll be hitting up Ryan Celli's gym a few times while I'm down there. Ryan saw my deadlift video from the meet last night and said "Your looking ****ing huge...in a good way"...so I guess I must be doing something right in putting some size on.

byronsru24
03-02-2010, 03:19 PM
DE Squat / Pull


DE Squatting
225 x 5 sets of 2
245 x 5 sets of 2

http://www.youtube.com/watch?v=rA8j6F2LMu0


DE Pulls
275 x 4 singles
305 x 4 singles


Romanian DL's
4x10

Rows / Abs / TKE's
3x15 / 3x15 / 3x20



Felt a lot better squatting and pulling this week. I went w/ a false grip for my squatting and it seemed to help a lot. Both in being able to force my elbows under the bar, and also helped me remain more upright. I'm going to keep the false grip for awhile and see how that goes. Speed improved on my pulls as well, so I added another 30lbs on my last few singles just to see how the speed would be.

The romanian DL's, I did dimel DL style....dropped the bar real fast just below the knee, then snapped up to lockout . Really focused on putting my hips into the bar. Got a HUGE pump in the hamstrings and glutes doing this, so I'm going to keep this in for awhile on my DE squat days and see how my hamstring and glute strength improves

douglasoh5
03-02-2010, 03:50 PM
log is looking good. One thing there doin at ws rite now as far as pulling after DE squating is 2 weeks is ur basic speed pulls. I would use some bands if i were u. a 225 speed pull is kind of a waste for a 5+ puller. then 2 weeks will be rack pull with quad monsters but just reps. nothing crazy hard either. a few sets of 5 to pump the back up and be done. I dont really think the pin matters. change it weekly though.

byronsru24
03-02-2010, 07:05 PM
Your talking doing some sets AFTER the speed sets on the pull? The 275 reps were basically a joke, so thats why I bumped it up 30lbs. The romanian deads kicked my ass.

Giving it another week or so getting used to the speed work. Speed felt a lot better this week then last week. I'm planning on adding in some bands here eventually.

byronsru24
03-03-2010, 05:11 PM
ME Bench


2bd benching
225x3
265x1
295x1
325x1
275x5 *after this I stripped the 25's and did 225x5 to the chest...I don't even know why

http://www.youtube.com/watch?v=wDAixgZsRkk


Chins
5 sets

Face Pulls / External Rotations
5x10 / 3x15


Got my bench workout in BEFORE the g/f came over this week. Felt a lot stronger too. The 325 moved better then the 315 set from last week,. My shoulders are definetly feeling stronger from the military pressing, so if all goes well my bench will definetly start climbing.

byronsru24
03-07-2010, 05:34 PM
ME Deads


Deads w/ plates on 4" platforms
135x3x2
225x3
315x3
365x3
405x1
435x1
465x1
495x1 *tore a callous real good on this one

http://www.youtube.com/watch?v=TsCXZLAkzjA


Rows
5x10


Hypers / Abs
3x10 / 3x10



Felt real strong today. The 495 was rough, but went up easier then I thought. Tore a real nice callous on my right hand too. I really smoked my hamstrings/low back on the hypers. Was done in under an hour. Time to eat some chilli :D

byronsru24
03-09-2010, 11:12 AM
DE Bench / Military Press day


DE Bench
135x3x8


5/3/1 Military Wave 2 Week 1
100x3
115x3
125x8 *pathetic

http://www.youtube.com/watch?v=FKJehqGkH2A

Band Assisted Pullups
3x12


Chuck V Row
4x15


Face Pulls / External Rotations
3x15 / 3x15



Real good training today. Really worked on getting my arch back and it didn't bother my neck. Felt a lot more explosive compared to the flat backed benching. Military is moving up fast, although it better w/ me doing reps w/ 125lbs lol. Got a HUGE pump in the lats and biceps from the pullups.

H_M
03-09-2010, 03:01 PM
deadlifts are looking strong. are you doing them standing on the platform or is the weight on a platform?

byronsru24
03-09-2010, 04:11 PM
deadlifts are looking strong. are you doing them standing on the platform or is the weight on a platform?

The plates are sitting on 4inch platforms. Basically takes all my leg drive out of the pull. Explains why I suckass so much at them lol

douglasoh5
03-09-2010, 07:26 PM
B yes on the pulling after speed squating. they should be fast, but should still be enough weight to have to apply force.

byronsru24
03-11-2010, 01:02 PM
DE Squat / DL day

DE Squats
225 x 10 sets of 2


DE Pulls
275 x 4 singles
315 x 4 singles

http://www.youtube.com/watch?v=Xq_uvXUIgkg


Romanian Deads
225x5
275x5
315x5x3

Chuck V Rows
5x15


Standing Abs
3x15


Good session today. Things moved smoothly. The romanians really lighted up my hamstrings and glutes big time. My speed was still ok w/ the 315 pulls, and I felt like I was getting my hips through better.

byronsru24
03-14-2010, 07:18 PM
ME Bench


Close Grip (thumbs from smooth) against dbld Mini's (Week 1)
135x3
165x3
185x3
195x3 *Wow, I am very weak w/ this grip

http://www.youtube.com/watch?v=mnq2wa1xq1s


135x5x2 *did some down sets


Pullups
3 sets


Chuck V Rows / Face Pulls / External Rotations
3x15 / 3x15 / 3x15


Wow, I am VERY weak w/ this grip. I always sucked against bands, but I suck even worse with this grip. Hammered the **** out of my triceps though, and my elbows didn't bother me for once w/ the bands too.

byronsru24
03-18-2010, 04:05 PM
ME Squat day


Reverse Band Squat w/ dbld mini's
315x3
355x3
385x3
405x3

http://www.youtube.com/watch?v=m3hLJjymkTo

Hypers / Standing Abs
4x8 / 4x15

Chuck V Rows
6x15


So I went to grab a couple caffeine pills today before I started the workout. I just leave them in a bottle on my desk. Well, 10 minutes after taking them I didn't feel right.....I mean caffeine wakes me up...but not like THIS. 30minutes after taking them I'm shaking like hell and sweating up a storm. Its then that I realize it wasn't my caffeine pills....my g/f left her clen in the bottle next to it, and I took those instead.

Needless to say, taking clen before a squat workout is NOT a good idea. The 405x3 didn't feel too bad, but my heart felt like it was going to explode, so I stopped there haha.

byronsru24
03-22-2010, 07:28 PM
DE Bench @ Celli's


DE Bench
145 x 3 x 8


5/3/1 Military Wave 2 Week 2
90x5
105x5
120x5 EZ


VBar Pdowns
A bunch of sets

Face Pulls
A bunch of sets


Got a real good workout in at Celli's place. He has everything you need there to get strong for sure. Funny bit from tonight, I'm just finishing up the workout and Ryan goes "You know that was a squat bar you were benching with right?" HAHA

I didn't even realize. Ryan and his guys were on one bench, so I just worked in w/ a kid on the other bench. I wondered why the collars on the bar were so damn long.

My militaries felt real strong, and I ended the workout doing a bunch of pulldowns and facepulls and bsing w/ Ryan in between sets. All in all a good day. Definetly hitting his place up again on Wed before I leave town for some speed squatting.

byronsru24
03-24-2010, 09:59 PM
DE Squat / DL @ Lifeforce Gym in PIttsburgh


DE Squats
235x2x10


DE Pulls
315x1x8

http://www.youtube.com/watch?v=ZvmgmIA90p0



GHR's
3x10


Reverse Hyper
5x20


CSR
5x10



Great training today. Neither Ed or I felt like going heavy, but we ended up getting a LOT of work in. I ended up driving down and training w/ Ed at his gym Lifeforce in Pittsburgh and it was a blast. So nice to use a monolift while I was squatting. I did speed squats, and Ed did wide stance squats to chains beltless.

I honestly felt pretty sluggish at the beggining, or perhaps it was that giant burrito I ate for lunch bothering me, but it got better as training went on. Looking at the video now I was moving the bar pretty good considering I haven't got a good nights sleep in the last 3 days.

It was great to train w/ Ed again. Being that I haven't trained w/ him for almost 3 years, it made me realize how bad I miss training partners. I'm going to make it a point to get down there with him at least once a month and hit it hard. It can only help both of us.

Yes I did do GHR's, and the Reverse hyper today. Both were available, so I made use of them haha

byronsru24
03-28-2010, 07:23 PM
ME Bench: Close Grip vs Mini's (Week 2)


Benching
185x1
205x1
225x1

http://www.youtube.com/watch?v=6nX8vRayLNo

Vbar row
3x15

St bar row / Pushdowns
3x15 / 3x15

Face Pull / External Rotations
3x15 / 3x15


I loosened up big time on the 205 rep. Pissed me off. The 225 rep was much better. Bands definetly torched my triceps all to hell. Did a little more accessory work then usual since I was feeling a little more dedicated then normal haha.

byronsru24
03-30-2010, 03:46 PM
ME Squat day


Squats w/ Reverse Mini's (Week 2)
315x3
365x1
395x1
425x1
455x1 *slowest rep ever, but had more in me

http://www.youtube.com/watch?v=dpzZ01paku8


Rows
3x15

Weighted Hypers
3x15

Weighted Abs
3x15


Felt strong today. The 455 single was the slowest rep ever, but I had another 15-20lb in me. Since I don't have a meet anytime in the near future I'm leaving something in the tank this first time around w/ all my ME work,. By the next time I get around to it, it'll be closer to a meet, and I'll push things accordingly.

byronsru24
04-01-2010, 08:53 AM
DE Bench / Military Day



DE Bench w/ 40lb chain
135 x 6 sets of 3


5/3/1 Military Wave 2 Week 3
105x5
120x3
135x5

http://www.youtube.com/watch?v=fmTclUpEZhw



Rows / Face Pulls
4x12 / 4x12


Chuck V Row / External Rotations
3x15 / 3x15


Good training today. Speed was a little slow at first, but picked up near the end. I haven't benched w/ chains in over a year, so it'll take some getting used to again. My last set of miltary went well. Had 1 more rep in the tank. Started off w/ 150 being an all out ball buster of a rep so I'm definetly making progress here

byronsru24
04-04-2010, 04:23 PM
DE Squat / Deadlift


DE Squat w/ 80lb of chain
225 bar weight + chain x 8 sets of 2



DE Pulls w/ 80lb of chain
315 x 6 singles

http://www.youtube.com/watch?v=IVQECcIoe4I


Rows
4x15

Standing Abs
4x10


The chains kicked my ass today. My speed was definetly slower on both my squatting and pulling as well. However, I think I will get more out of my speed days this way since I'm not wearing gear. My right knee kept shifting in as well...not sure what thats all about. It wasn't caving in, just shifting in...so I dunno if its a flexibility issue, or a muscle imbalance. Either way, I have to start going a bit heavier on my speed work. Time to eat lots of ham and all that other easter food :D

ehubbard
04-05-2010, 05:42 AM
Is your IT band on that side sore as hell? When I have issues forcing my knees out, I usually notice that may IT band is a bit inflammed on the side that caves.

byronsru24
05-28-2010, 04:02 PM
Don't worry guys, I'm still alive. Been super busy the last month and a half at work, and I also got a new dog, so between the two and actually having nice weather, training has been a bit sporadic of late. However, I got the urge to pull today. During my warmups, **** felt heavy. I figured **** it...put 455 on the bar and see what I got. Its a rarity that I get amped up in training. But today I was REALLY pissed off getting ready for the 455, and I'm sure it helped.

My best w/ 455 was a ****ty 3 reps before the meet in febuary. However, that equaled out to a 525 deadlift on the platform in a full meet. That was also when I was peaked out for the meet also. So doing what I did today, with no real plan in my training lately makes me pretty damn happy. I could have had one more too if my damn hamstring didn't keep cramping up. It started on rep 2, and got worse as the set went on. The good thing is I know how to fix that...just drink more damn water before I train next time.

http://www.youtube.com/watch?v=PtCsmemN7Gw

byronsru24
05-31-2010, 12:46 PM
Hit some squats today. I told Jess whatever she weighed I'd squat 3 of her for some reps. She called and told me she stepped on the scale at 123, so 370 it was.

Hit it for 4 reps. Lost my arch a bit on the 3rd, but I still left one rep in the tank. I'm feeling a lot stronger w/ the closer stance, and my hips are definetly feeling A LOT better.

Gonna start getting more serious about training now. Carls push/pull is a month and a half away. I hope to get a big pull at that meet, then start up my training for the october lexen meet.

http://www.youtube.com/watch?v=DmuEoZXyjBQ

byronsru24
06-22-2010, 08:00 PM
So a few changes, I'm still planning on doing Carls meet July 10th, but I'm also going to do the SSA Nationals in upstate NY w/ the McCaslin clan on the 17th. I got off for awhile from work, so I can really get some sleep and get the most I can out of training. The goal at Carls meet is to pull 550 w/ room to spare. I got a good idea of where I'll be for Sandi's as well, so it'll be a fun couple weeks.


Here's some pulling action from me the other day: 470x5 w/ plenty to spare. My best pull for 5 reps before this was 435 and that was back in January. I pulled 455x3 and that got me a 525 pull at the Lexen meet, so knowing that, 550 will go no problem

http://www.youtube.com/watch?v=u7bhRyoK3Wo


Here's some squatting from earlier today. While this rep moved slow, I always squat ****ty in training compared to a meet. I felt like I had another 20-30lbs in me, the bar just moved sloooooow. Its still a post injury PR, and was 10lbs over what I hit at the Lexen meet so on an off day I'll take that:

http://www.youtube.com/watch?v=lGRGl3pg69A