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BloodandThunder
12-20-2009, 09:39 PM
Training for the 2010 USAPL PA States most likely.
Typically follow a Westside-style routine to increase GPP and to increase raw lifts immediately following a meet. Then start to increase intensity on lifts that will help the equipped 3 lifts. Then peak with a modified Sheiko CMS/MS routine. I've increased my total from 1460 to 1714 and have PR'd on my total for 5 meets straight using this approach. I'm currently attacking my DL lockout since that is the lift I stand to gain the most on (by correcting a horrible leverage point I have ) in the timeframe I have.

Until mid-January, I follow this outline:
RE Upper - Typically focus on raw strength. Might intermix for a DE Upper wave with speed bench against minis.
ME Low - I start this day with competition style squats for a four week wave (based upon Prilepin's guidelines). I don't like to drop free squats totally for a long given time. I then either go with a DL ME exercise or GM
ME Upp - I typically go with a mid-range exercise (2 brd, floor press, reverse band) and then lockout work.
DE Low - Wide Box Squats for speed, DL accessory

I'm training at Victory Sports Performance for a month while school is on break and I don't have access to the normal gym I train at. The place has a prowler and sleds, which I'll use for GPP work. I typically do upper body sled work twice a week and lower body sled work twice a week on opposing or off days. I also do band recovery work along with this to increase training volume for lagging muscle groups.

BloodandThunder
12-20-2009, 09:45 PM
12-18-2009 Training
DE Lower (Week 1 of Wave 1)
Wide Box Squats (1" Below Parallel and Low Bar Style) vs. Green Average Bands - 320 - 8 sets x 2 reps
Sumo RDLs - 315 - 3 x 12
Reverse DB Lunge off 2" deficit - 75s x 3 x 8 each leg
Seated GMs - 225 - 3 x 10
Side DB Oblique Bends - 100s - 3 x 10

Upper Body Rehab
Monster Mini Band Pull Aparts - 3 x 20
Monster Mini Band pushdowns - 3x30
Wide BW Pushups 3x15

SS Cardio - 15 mins on Elliptical

BloodandThunder
12-21-2009, 09:26 AM
12-21-09
RE Upper - Rehab/Prehab Lower

RE Upper
Illegal Wide Paused Incline Bench - 3x8 - 245
Punch Style DBs - 3x10 110s
1 Arm Chest Supported Row - 3x8 - 150
Hook Grip Barbell Shrugs 5x5 405
Throat Press - 5x6 - 165
Hammer Curls - 3x10 - 60s
Sledgehammer Levering both wrist for a few sets

Rehab Lower
mini band 1 legged leg curls - 3x20
hip mini band abduction - 3x15
hip mini band adduction - 3x15
1 legged glute bridges - 3x10

Prehab Lower
Forward Sled Drag (through weight belt) - 3 trips x 100 yds - 50 kg
Backward Sled Drag (through weight belt) - 3 trips x 100 yds - 50 kg

BloodandThunder
12-22-2009, 06:18 PM
12-22-09
ME Lower

Narrow Low Bar Squat - 3x5 - 435
Sumo 2" Deficit Pulls - 1RM - stopped at 510
Glute Hams vs Monster Mini Band - 3x8
Sumo Stance Zercher GM's - 4x8 - 185
Roman Chair Abs - 3x8 - 25 plate behind head

BloodandThunder
12-27-2009, 09:26 AM
Rehab Upper/ GPP Lower

Band pushdown - 3x30
Band pull apart - 3x20
Wide Pushup - 3x15

Forward Sled Drag through Belt - 3x50 yd - 165 lbs
Backward Sled Drag through Belt - 3x50 yd- 165 lbs
Sled Rows - 3x50 yd - 55 lbs
Sled Face Pull - 3x50 yd - 55 lbs

Cardio - 20 min

BloodandThunder
12-27-2009, 09:32 AM
ME Upper

2 brd 1RM - failed at 445
CG Rack Press (3-4" ROM) 3RM - stopped at 505 x 3
T bar Row - 4x5 - 180 lbs
Rope Pushdown - 4x12
Side DB Raises - 3x15 - 30s
Barbell Curl - 4x5 - 115
Cable Ab Pulldowns with Green Band - 75 reps

BloodandThunder
12-30-2009, 11:35 AM
ME Upper

Competition Style Squats (Low Bar-Mid Stance) - 4x4 - 450
Sumo Pulls - 7x1 - 470
Zercher GM's w/ Sumo Stance - 3x8 - 195
Monster Mini Band Single Leg Curl - 4x15 each leg
Side DB Oblique Bends - 3x10 each side - 110 db

BloodandThunder
01-02-2010, 05:24 PM
Rehab Lower

Cardio 28 min
Backward Sled Drag - 75 kg x 5 trips x 50 yd
Forward sled Drag - 75 kg x 3 trips x 50 yd
1 Arm Farmer Carrys - 3 trips x 25 yd x 100 lbs
Hip Monster Mini Band Abduction and Adduction - 3 x 15
Light Band Cable Abs - 3x25
Light Band Pull Through - 3x15
Monster Mini 1 Legged Leg Curl - 3x15

BloodandThunder
01-04-2010, 01:09 PM
DE Upper

Finally back on track after holidays

Speed Bench vs monsters - 9x3 - 200
Punch Style DBs - 4x8 - 120s
Bradford Presses - 3x12 - 135
1 Arm Chest Supported Rows - 3x8 - 155
DB Tri Ext - 4 x 12 - 55s
Face Pulls - 4x15
Hammer Curls - 3x8 - 50s
Hanging Leg Raises full range - 25 reps

cardio 28 mins

BloodandThunder
01-06-2010, 06:20 PM
ME Lower

Reverse Green Band Competition Squats - 710 x 1 (training equip)
Concentric Cambered Bar Good Mornings off pins - 3RM - 405
*left a little in the tank on both

Side DB Oblique Bends - 2x10 - 110 db
Hanging Leg Raise - 2 x 8

Upper Band Rehab Circuit - 3 sets
monster mini band pull apart - x20
light band pushdowns - x30
BW wide pushups x 15

*training equipment - loose 7 year old centurion suit w/ straps down, metal all black 2m knee wraps

BloodandThunder
01-17-2010, 02:29 PM
Sheiko CMS/MS Prep Week 1
Low Bar Med Stance Squats
1 set x 5 rep - 280
2 x 4 - 335
2 x 3 - 390
5 x 2 - 450 add belt

Comp Grip Bench
1 x 5 - 205
1 x 4 - 245
2 x 3 - 285
6 x 3 - 325 slight pause

Low Bar Med Stance Squat
1 x 5 - 280
1 x 5 - 335
5 x 4 - 390

Hammer DB curls 3 x 10 - 40s

Side DB Oblique Bends - 3 x 10 - 90 db

Monster Mini Band Pushdowns - 3 x 20
Monster Mini Band Pull Aparts - 3 x 20

BloodandThunder
01-19-2010, 10:02 PM
1-18-2009
20 mins of foam rolling, lacrosse ball and warmup
30 mins SS cardio

1-19-2009

Sumo DL
1 set x 4 rep - 290
1 x 4 - 345
2 x 3 - 405
5 x 3 - 460 add belt

Comp Bench
1 x 6 - 205
1 x 5 - 245
2 x 4 - 285
2 x 3 - 305
2 x 2 - 325
2 x 3 - 305
2 x 4 - 285
1 x 6 - 265
1 x 8 - 245
1 x 10 - 205


Conv RDLs
1x4 - 270
1x4 - 325
1x4 - 375 (supposed to do 5x4 but my hand ripped open)

High Bar GMs
5x5 175

BloodandThunder
01-21-2010, 07:00 PM
Sheiko CMS Prep Week 1

Bench
1 set x 5 rep - 205
1 x 4 - 245
2 x 3 - 285
2 x 3 - 325
3 x 3 - 405 - 2brd

Squat
1 x 5 - 280
1 x 4 - 335
2 x 3 - 395
6 x 3 - 450 add belt

Rack Press
1 x 5 - 340
1 x 4 - 400
5 x 3 - 455

Monster Mini Band pushdowns - 3 x 25
Monster Mini Band pullaparts - 3 x 25

BloodandThunder
01-22-2010, 06:57 PM
Sheiko CMS Prep week 1

DL with 35 plates
2 sets x 3 reps - 290
4 x 2 - 350

Incline Bench
6 x 4 - 245

Throat Press
5 x 6 - 135

Rack Pull below knee
1 x 4 - 350
2 x 4 - 405
2 x 3 - 465
4 x 2 - 505

Hammer DB Curl - 2 x 10 - 40s
Side DB Raises - 2 x 10 -20

BB Rows - 5 x 5 - 225
High Bar Seated GM - 5 x 5 - 140

Weighted Situps - 3 x 10 - 25 plate behind head

BloodandThunder
01-24-2010, 06:50 PM
Sheiko CMS Prep Week 2

Bench
1 s x 5 r - 205
1 x 4 - 245
2 x 3 - 285
3 x 3 - 325
1 x 2 - 345
2 x 2 - 430 add 2brd

Squat
1 x 5 - 280
1 x 4 - 335
2 x 3 - 395
5 x 3 - 450 add belt

Rack Press
1 x 4 - 340
2 x 4 - 400
4 x 4 - 460

Light Band Ab Pulldown - 3 x 15

Brian Hopper
01-24-2010, 06:57 PM
Some nice training going on!!!!

BloodandThunder
01-25-2010, 06:36 PM
Some nice training going on!!!!

Thanks

BloodandThunder
01-25-2010, 06:43 PM
Sheiko CMS Week 2

DL using 35 lb plates
1 s x 4 r - 290
2 x 3 - 350
4 x 2 - 375

Bench
1 x 5 - 205
1 x 4 - 245
2 x 3 - 285
1 x 2 - 325
2 x 2 - 405 add 2 brd
2 x 3 - 305 (no board)
1 x 4 - 285
1 x 6 - 245
1 x 8 - 205

DL
1 x 4 - 290
1 x 4 - 350
2 x 3 - 405
3 x 3 - 460 add belt
2 x 3 - 495 add loose backward centurion - straps down

High Bar GMs
5 x 5 - 170

BloodandThunder
01-27-2010, 06:20 PM
Sheiko Prep Week 2

Squat
1x5 280
1x4 335
2x3 395
2x3 450 add belt
1x3 505 add loose centurion suit, straps down
2x3 560 add metal all black wraps

Bench
1x5 225
1x4 265
2x3 305
3x3 385 2brd

Squat
1x5 280
1x5 335
4x4 395

Weighted Abs - 3x10 - 35 plate behind head

Light Band Tri pushdowns - 100 reps
Side DB Raises - 3x10 - 25s

BloodandThunder
01-29-2010, 09:54 PM
Sheiko CMS Week 2

Incline Press - 6x4 - 245
Mil Press - 5x5 - 145
DB Ext - 5x8 - 40s
Seated GMs - 5x5 - 145

Lat pulldown/bb row/face pull - 2 sets each

Romanian DL
1x4 - 290
1x4 - 350
2x3 - 405
5x2 - 435

BloodandThunder
02-01-2010, 07:15 PM
Sheiko CMS Prep Week 3

Squat
1 x 5 - 280
1 x 4 - 335
2 x 3 - 395
3 x 3 - 450 add belt
2 x 3 - 560 add metal all blacks and loose centurion

Bench
1 x 5 - 205
1 x 4 - 245
2 x 3 - 285
3 x 3 - 325
3 x 3 - 405 2brd

Squat
1 x 5 - 280
1 x 5 - 335
5 x 5 - 395

Side DB Oblique Bends - 3 x 10 - 100 db

BloodandThunder
02-02-2010, 08:58 PM
Sheiko CMS Prep Week 3

DL
1 x 4 - 290
1 x 4 - 350
2 x 3 - 405
3 x 3 - 465 add belt
2 x 3 - 495 add loose backward centurion, straps down

Bench Marathon
1 x 8 -205
1 x 7 - 225
1 x 6 - 245
1 x 5 - 265
1 x 4 - 285
2 x 3 - 305
2 x 2 - 325
1 x 1 - 345
1 x 1 - 425 2brd
2 x 2 - 325
2 x 3 - 305
1 x 4 - 285
1 x 6 - 265
1 x 8 - 245
1 x 10 - 225
1 x 12 - 205

Sumo RDLs with DOH/straps
1 x 4 - 290
1 x 4 - 350
5 x 4 - 385

Hammer DB Curls - 3 x 10 -40s

BloodandThunder
02-04-2010, 07:58 PM
Sheiko Prep CMS Week 3

Squats
1 x 5 - 280
1 x 4 - 335
2 x 3 - 395
3 x 3 - 450 add belt
1 x 2 - 475
1 x 2 - 545 add loose centurion straps down
1 x 2 - 595 add metal all black wraps

Bench
1 x 5 - 205
1 x 4 - 245
2 x 3 - 285
3 x 3 - 325
3 x 3 - 405 add 2brd

Squats
1 x 6 - 280
1 x 6 - 335
4 x 6 - 365

Side DB Raises - 3 x 10 - 25s
Weighted Abs 2 x 10

BloodandThunder
02-05-2010, 07:18 PM
Sheiko CMS Prep 3

Sumo DLs using 35's
290 - 1 x 3
350 - 2 x 3
375 - 4 x 3

Pause Bench
205 - 1 x 6
245 - 1 x 6
265 - 5 x 6

Sumo Rack Pulls
350 - 1 x 4
405 - 2 x 4
465 - 2 x 4
495 - 4 x 4 add belt

Seated GMs 5 x 5 -140
Band Tricep pushdowns
hammer curls
tate presses

BloodandThunder
02-07-2010, 03:34 PM
2-7-2010

Squat
1 x 5 - 280
1 x 4 - 335
2 x 3 - 395
7 x 3 - 450 add belt

Bench
1 x 5 - 205
1 x 4- 245
2 x 3 - 285
2 x 3 - 325
3 x 2 - 345
2 x 3 - 325

BloodandThunder
02-08-2010, 07:37 PM
2-8-2010

DL with 35 plates
1 x 3 - 290
2 x 3 - 350
4 x 2 - 405

Rack Press
1 x 5 - 315
1 x 5 - 365
2 x 5 - 415
5 x 4 - 460

DLs
1 x 4 - 290
1 x 4 - 350
2 x 3 - 405
3 x 3 - 465
1 x 2 - 495
2 x 2 - 525 add backwards loose centurion

BloodandThunder
02-10-2010, 02:48 PM
2-10-2010

Squats
1 x 5 - 280
1 x 4 - 335
2 x 3 - 395
2 x 3 - 450 add belt
1 x 3 - 505 add loose centurion straps down
1 x 2 - 535
2 x 2 - 595 add metal all blacks

Bench
1 x 5 - 205
1 x 4 - 245
2 x 3 - 285
3 x 3 - 325
3 x 3 - 405 2 brd

Squat
1 x 4 - 305
1 x 3 - 365
5 x 3 - 420

Weighted Abs 5x10
Side DB Raises - 2 x 10 - 25s
Band Tricep Pushdown - 3 x 30

BloodandThunder
02-11-2010, 07:23 PM
2-11-2010

Sumo DL to knee
1 x 4 - 290
1 x 4 - 335
2 x 3 - 405
4 x 2 - 465

Weighted Pushups - 3 x 8 - 100 lb plate
Incline Press - 6 x 4 - 245

Sumo Rack Pull below knee
1 x 4 - 350
1 x 4 -405
2 x 3 - 465
4 x 3 - 525

Rows - 3 x 5 - 225
Band Pushdowns - 100

BloodandThunder
02-15-2010, 11:53 AM
Week 5 CMS/MS Comp

Squat
1 x 3 - 280
2 x 3 - 335
2 x 3 - 395
3 x 2 - 425

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
3 x 2 - 305

Weighted Ab - 3 x 10 - 35 plate behind head
Band Pushdown - 100 reps
Band Pull Apart - 100 reps

20 min SS Cardio

Relaxing then Evaluation Day on Wed with loose gear 10 lbs overweight. Working up to 700 - 515 - 600

BloodandThunder
02-17-2010, 07:16 PM
Sheiko Evaluation Day Week 5 of 9

Squat w/ training Q-bar
280 x 3
335 x 3
395 x 3 x 2 sets
450 x 2 add belt
560 x 2 add loose centurion, inzer 2m wraps
630 x 1 (planned opener)
700 x 1 use convict 2m wraps. 25 lb. pr

Bench
205 x 3
245 x 3
285 x 3 x 2 sets
325 x 2
405 x 2 (2brd)
460 x 1 (planned opener) add loose fury, 24" inzer wraps
510 x 1
525 x 1 (25 lb pr)

Sumo DL
290 x 3
350 x 3
405 x 2 x 2
465 x 1 add belt
495 x 1 add loose backward centurion, straps down
545 x 1 (planned opener) - pull straps up
600 x 1 (15 lb pr)

Not a bad day - hit single ply elite at 220. 65 lb pr from my evaluation day in november 2009 in same gear

BloodandThunder
02-18-2010, 07:58 PM
http://www.youtube.com/watch?v=xytRu76IY3g

Vid from last night

BloodandThunder
02-19-2010, 02:57 PM
2-19-2010

Modified Sheiko CMS Competition Week 1 of 5

Squat
1 x 3 - 280
1 x 3 - 335
2 x 3 - 395
3 x 2 - 450 add belt
3 x 2 - 560 add metal all blacks and loose centurion, straps down

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
2 x 3 - 325
4 x 3 - 405 add 2 brd

Squat
1 x 3 - 310
1 x 3 - 365
4 x 3 - 420

GMs - 5 x 5 - 170
Hammer Curls 2 x 10 - 45s
Band pushdowns - 100 reps
Side Raises - 2 x 10 - 25s

Looked easy on paper, but the workout after the skill evalutation is always rough. Form is dialed in though...

BloodandThunder
02-22-2010, 07:28 PM
2-22-2010

Squat
1 x 3 - 280
1 x 3 - 335
2 x 3 - 395
3 x 3 - 450 add belt
1 x 2 - 535 add loose centurion straps down
2 x 2 - 595 add metal all blacks

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
2 x 2 - 325
1 x 2 - 405 add 2 brd
2 x 1 - 465 add loose fury, to chest
2 x 2 - 325

squat
1 x 4 - 280
1 x 4 - 335
4 x 4 - 395

abs 5 x 10
hammer db curls 2 x10
side db raise 2 x 10

BloodandThunder
02-23-2010, 06:46 PM
2/23/2010

DL
1 x 3 - 290
1 x 3 - 350
2 x 3 - 405
3 x 3 - 465 add belt
3 x 2 - 525 add loose backward centurion straps up

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
3 x 3 - 325
2 x 3 - 405 add 2brd

DL to knee
1 x 3 - 325
1 x 3 - 375
4 x 3 - 435

GMs 5 x 5 - 170
Band pushdowns, band face pulls 3 sets

BloodandThunder
02-25-2010, 03:32 PM
2/25/2010

Squat
1 x 3 - 280
1 x 3 - 335
2 x 3 - 395
2 x 3 - 450 add belt
1 x 3 - 515 add loose centurion straps down
2 x 3 - 560 add metal all blacks

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
1 x 2 - 325
1 x 2 - 405 add 2 brd
3 x 1 - 425 add loose fury - 1 brd - long 2 count pause

Squat
1 x 3 - 310
1 x 3 - 365
4 x 2 - 425

Weighted Abs 3 x 10
band pushdown, band pull apart, hammer db curls, lat pulldown 2 sets each

BloodandThunder
02-26-2010, 10:42 AM
2-26-2010

Sheiko CMS Comp Week 2 of 5

Pause Bench
1 x 3 - 225
2 x 3 - 265
5 x 3 - 305

Wide Weighted Pushup - 5 x 4 - 100 lb plate

DL
1 x 3 - 290
1 x 3 - 350
2 x 3 - 405
3 x 2 - 465 add belt
3 x 2 - 495 add loose backward centurion, straps down

Seated GM - 5 x 5 - 140

Hammer DB Curls, Band Pushdown 2 sets
Barbell Rows, Face Pulls - 4 sets

BloodandThunder
02-28-2010, 02:19 PM
2-28-2010

Sheiko CMS Comp Week 3 of 5

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
1 x 2 - 325
1 x 2- 405 add 2brd
2 x 1 - 435 add loose fury to 1 brd

Squat
1 x 3 - 280
1 x 3 - 335
2 x 3 - 395
2 x 2 - 450 add belt
1 x 2 - 505 add loose centurion straps down
2 x 2 - 560 add metal all black wraps

Rack Press
1 x 3 - 340
1 x 3 - 400
4 x 2 - 460

GMs - 5 x 4 - 170
Band pushdowns, Band Pull aparts, hammer curls 2 sets

BloodandThunder
03-01-2010, 07:26 AM
3-1-2010

Sheiko CMS Comp Week 3 of 5

Bench
1 x 3 - 205
2 x 3 - 245
2 x 3 - 285
3 x 3 - 325
3 x 3 - 405 add 2brd

DL
1 x 3 - 290
1 x 3 - 335
2 x 2 - 405
2 x 2 - 465 add belt
3 x 2 - 495 add loose backward centurion

Abs 3 x 8
Rows 5 x 5
Pulldowns 3 x 10

BloodandThunder
03-03-2010, 11:56 AM
3-3-2010
Sheiko CMS Comp Week 3 of 5

Squat
1 x 3 - 280
1 x 3 - 335
2 x 3 - 395
1 x 2 - 450 add belt
1 x 2 - 560 add metal all blacks, loose centurion suit down
2 x 1 - 595 same as above (85%)

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
2 x 2 - 325
3 x 2 - 405 add 2brd

Squat
1 x 3 - 310
1 x 3 - 365
4 x 3 - 425

Seated GM 4 x 4 - 140
Band pushdowns, band face pulls, hammer curls 2 sets

Volume and Intensity from here on out is 80% and lower, start tapering for 3/21, PA States
Calories start getting cut, workouts are shorter, goal is to get down to 230 lb 7 days out then flush the water out to 100 kg

NickAus
03-03-2010, 04:17 PM
Great work in here, interesting training to follow!

BloodandThunder
03-04-2010, 10:59 AM
Great work in here, interesting training to follow!

Thanks!

BloodandThunder
03-04-2010, 11:08 AM
3/4/2010

Sheiko CMS Comp Week 3 of 5

Incline Bench - 5 x 3 - 240
Wide Weighted Pushups - 5 x 4 - 100 lb plate
Weighted Abs - 2 x 8 - 35 plate behind head
Side DB Oblique Bends - 2 x 8 each side - 100 lb
Band Pushdowns, Hammer Curls 3 sets
Rows - 5 x 5 - 225
Face Pulls - 4 x 15

DL
290 - 1 x 3
350 - 2 x 3
405 - 2 x 3
440 - 2 x 3 add belt
465 - 2 x 3 add backward loose centurion, straps down (75% 615)

Five more workouts over the next week and a half, then PA States on 3/21

Projected Openers:
Squat - 287.5 kg (633)
Bench - 210 kg (460)
DL - 245 kg (540)

Goals - Total USAPL Elite at 100 kg - 827.5 kg (1824)

BloodandThunder
03-07-2010, 03:29 PM
Sheiko CMS Comp Week 4 of 5

Squats
1 x 3 - 280
2 x 3 - 335
2 x 3 - 395
1 x 2 - 450 add belt
1 x 2 - 505 add loose centurion briefs
2 x 2 - 560 add metal all blacks (80%)

GMs 4 x 4 -170

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
5 x 2 - 325 paused

BloodandThunder
03-09-2010, 07:53 AM
3-9-2010

Sheiko CMS Comp Week 4/5

Bench
1 x 3 -205
2 x 3 - 245
2 x 3 - 285
2 x 2 - 325 (80%)

Rack Press
2 x 2 - 490

Side DB Obliques 1 x 8 each side - 100 db
Weighted Abs - 2 x 8 - 35 behind head

DL
1 x 3 - 290
2 x 2 - 350
2 x 2 - 405
1 x 2 - 435 add loose belt
3 x 2 - 465 (75%) add loose backward centurion, straps down

Band pushdowns, band pull aparts, hammer curls - 2 sets each

Last suited DL day before meet

BloodandThunder
03-11-2010, 01:40 PM
3-11-2010
Sheiko CMS Comp Week 4 of 5

Squat
1 x 3 - 280
1 x 3 - 335
2 x 3 - 395
1 x 2 - 425
2 X 2 - 520 (75%) add loose centurion straps down, belt

Bench
1 x 3 - 205
1 x 3 - 245
2 x 3 - 285
2 x 2 - 325
2 x 2 - 405 add 2brd

Seated GM 4 x 4 - 140

One more week...gonna start eating clean, then drop water starting Monday for 3/21 weighin

NickAus
03-11-2010, 02:40 PM
Lots of work in here, love how you practice the big 3 all the time!

BloodandThunder
03-15-2010, 09:11 AM
3-15-2010
Sheiko CMS Comp Week 5/5 - 6 days out from meet
No equipped lifts this week


Bench (with extra focus on form, calls, and technique)
1 x 3 - 205
2 x 3 - 245
2 x 2 - 285
2 x 1 - 305 (75%)

DL (with extra focus on bar speed and lockout)
1 x 3 - 290
2 x 3 - 335
3 x 2 - 405

Weighted Abs - 2 x 8 - 35 plate behind head
Upper Body Band Recovery - 3 sets high reps with mini band - flys, pushdowns, pull aparts, face pulls, rows
Hammer DB curls - 2 sets - 30s

Weighed 229.5 in the morning on 3/14. Cutting flour and dairy starting today. 2 gals of water per day.

BloodandThunder
03-17-2010, 08:55 AM
3-16-2010
CMS Comp Week 5/5 - Last workout before meet

Extra long dynamic warmup

Squat
1 x 3 - 280
2 x 3 - 335
3 x 2 - 395 (70%)

Bench
1 x 3 - 205
2 x 3 - 245
3 x 2 - 285 (70%)

Upper and Lower Band Rehab

BloodandThunder
03-17-2010, 02:39 PM
3-16-2010
I always like to have a gameplan written out for a meet, although things always change.
At this meet since it's a state comp, I'm not concerned with placing or anything like that, just going to hit my lifts that I want to hit.
Number one goal is to total 1824 which is USAPL elite for 220.

Planned Squats:
I know I'm attempting 302.5 kg (666 lb) on my 2nd attempt for a PR then either going 317.5 or 320 kg after that. I plan to open with something I should have no problem sinking, which might change depending on how I feel warming up.
1 - 285 kg (628 lb)
2 - 302.5 kg (666 lb)
3 - 317.5 kg (699.7 lb)

Bench
Again, I know I'm going for 230 kg (507) on 2nd. So I need to hit an opener that is not a big jump or is too light that I won't be able to touch. This way if I miss the 2nd attempt at 230, I have another go at it and it's still a PR.
1 - 215 kg (473 lb)
2 - 230 kg (507 lb)
3 - 237.5 kg (523.5 lb)

DL
Just need to hit a DL to get my 1824 total on most likely my third attempt. I'll open low to save energy and for my 2nd attempt, I should hit a PR total assuming I'm
doing somewhat decent on the day. The way I planned it, I've been wanting to get my 600 lb DL in a meet for a long time. I like the added pressure of having to hit it in order to get elite
1 - 242.5 kg (534 lb) ---> 797.5 kg total (roughly 1754)
2 - 260 kg (573) ---> 815 kg total (1796 total)
3 - 272.5 kg (600) ---> 827.5 kg total (1824 total)

BloodandThunder
03-19-2010, 12:13 PM
meals for today
2 gallons water throughout day + no sodium/salt
8am Banana, 1/3 cup oatmeal, 2 omega 3 eggs, 4 egg whites, 5 fish oil caps, caffiene + bvitamin
11am at work 1 serving whey, 1/4 cup walnuts
1pm at work 8 oz grilled salmon, 1.66 cup broccoli, 2 tsp olive oil
3pm caffiene + bvitamin
5pm 1 sweet potato, 6 oz lean ground beef
8pm setting up meet, check weight
get home, grilled chicken breast w/ 2 tbsp natty pb

BloodandThunder
03-23-2010, 10:34 AM
Meet wrap up.

Just had a quicksand of a meet. One thing after another. I could place a million things wrong with what happened, but I place the blame on myself and my inability to execute on the platform.
I made weight at 99.9 kg (100 kg class) and felt good. Hadn't cut too much weight, I ate all week, and my rehydration went fine (had a gallon of half gatorade before lifting began). Again, this was a local meet, not lifting against anyone so I decided to just drop my usual conservative attempt selection and go all out.

Squat warmups were very rushed. Raw lifters warmed up too late (I was the last opening attempt) and I literally jumped from 405 raw to 565 with the suit down no wrap for a single. Hit my opener (believe it was 628.5) and felt fine. Took 666 down and smashed it (would have been a 5 lb PR) but got called on depth. I decided to throw 699.5 on for my third. I walked it out and got a good setup. Hit depth, was coming up, then OUT of nowhere, I lost all the feeling in my feet and calves, and fell backward. I didn't lose my hold on the bar and luckily my teammates were spotting so nothing happend. Needless to say, I had the strength to hit that number, but since the order of the flight got screwed up and I was wrapped too early, this incident cost me a nice PR and a good start to the day.

Bench---warmups were ok, lockout was not feeling good. I didn't get to hit any shirt work the week before due to it being spring break, so I knew my lockout was going to be a problem. Hit 462 for my opener, then jumped to 507 for a 2.5 kg PR. Again, just in case I was called for something stupid, I'd have two chances at a PR (instead of my usual 97-98% 2nd attempt). Had no problem touching, but I lost my lockout early. Instead of going for it again, I called off the third attempt and decided to rest.

DL---warmups went well. I pulled 495 withmy loose suit up with the Q-bar (worst DL bar ever). I decided to just put ony my loose suit, since my competition centurion is just ridiculously tight and since I wasn't going for Elite total any more, I just wasn't feeling it. I popped my opener up (a weight I could easily triple) and hitched it right at my trouble part. This was more mental than anything. I retried it again, smashed it. The ref started lowering her arm, but didn't say DOWN right away, so I jumped the call. Again, my mind was just vacant. For my third, I just say F it and jumped to 600, which was my goal although I wasn't with it that day and wearing my loose suit. Popped it up just like my first attempt but hit my trouble area where my leverage goes to ****. Bombed out.

Not that mad about it. I was bound to have a bad meet after hitting a PR total 5 meets in a row. Glad it was this one instead of a more meaningful meet. Training went better than ever, diet was good, just some bad circumstances happened that threw me out of my usual sound self. Again, I put the blame on myself and not those things though. Elite will come, just not right now.

Some things I learned (everyone learns something at a meet even when you've done a ton)
Squat: make sure your handlers realize there is an error in the flight order so you're not waiting around forever wrapped up.
Bench: in my current program, I need to get shirted work done the week before the meet. Also, they took a 15 minute break right after I put my shirt on. I literally had it on for like 30 minutes, so I just about had it after my 2nd attempt.
DL: Wear the suit you intend to wear. Don't get too amped up since you still need to obey that damn down command. Also, I need to do my heaviest pulling of the cycle on the Q-bar instead of a crappy flex bar.

SO now I enter an offseason, might do a Raw meet in August or go right into training for a November/December meet in the area.

BloodandThunder
03-23-2010, 10:42 AM
Taking a break for any BB exercises this week, just relaxing and eating normally. Some light training before I begin my Raw emphasis phase next week.

3-22-2010
Nice long foam roll and lacross ball destruction of my calves and hamstrings.
Did a dynamic warmup to get the blood flowing.

3-23-2010
Same warmup as 3-22-2010
30 min HIIT on elliptical
Upper and Lower Band Rehab exercises (Band pushdown, pushups, GMs, etc)
3" wrist roller and DB hammer curls
Medley of band Ab Work ---> cable abs and baseball swings

Do some more cardio this week then some DB Rep work on thurs/fri
Then spend a good 3 month block on improving raw lifts, GPP, and work capacity. Then a 2-3 month block on improving lifts with an emphasis on equipped lifting (board presses, floor presses, GMs, Zercher DLs, rev. band lifts with shirt, loose suit), then begin another CMS Sheiko block to peak for a meet.

BloodandThunder
03-25-2010, 06:31 PM
3-24-2010
30 min cardio

3-25-2010
RE Upper Body workout with dbs
Weighted Pushups, pushdowns, rolling presses, hammer curls, 1 arm rows, face pulls, and bradford presses
Just taking it easy this week

BloodandThunder
03-29-2010, 06:31 PM
3-29-2010
ME Upper
CG Incline 1RM - worked up to 315
CG 3brd 3RM - 455
BB Row - 5 x 6 - 225
Rope Pushdown - 4 x 15 - 80
Side DB Raises - 3 x 15 - 30s
BB Curl - 4 x 6 - 95
Sledgehammer Levering
Band Resisted Trunk Rotations aka baseball swings - 5x10 each side - light band
15 min SS Cardio

BloodandThunder
03-30-2010, 06:33 PM
3-30-2010

AM Upper Rehab
Band pushdowns - 3x30
Band pull aparts - 3x20
Wide Pushups - 3x20

PM DE Lower
High Bar Wide Box Squat - 12 x 2 - 275
Band Conventional Pulls - 10 x 1 - 285 against quadded minis
High Step Ups - 2x12 each leg - 50 dbs in each hand
Straight Leg Pull Thrus - 2 x 20
Light Band Seated Hip Abduction - 2 x 15
Light Band Hip Adduction - 2 x 15
Side DB Oblique Bends - 2 x 15 - 100 db

BloodandThunder
03-31-2010, 02:35 PM
3-31-2010
Sore everywhere....always happens going from doing nothing but the big three for tons of volume to westside

AM Lower Rehab
Mini Band Hip Band Abduction - 3x30
Single Leg Glute Bridges - 3 x 15 each leg with extra pause at top
Mini Band Hamstring Curls Seated - 3x30 each leg
Band GMs - 3x20
Planks - 3 sets x 1 min

PM Cardio
20 min HIIT Cardio
Tabata 4 min - DB swings

BloodandThunder
04-01-2010, 07:02 PM
4-1-2010
RE Upper
Strict OH Press - 145 - 5 x 6
DB Press - 3 x 10 - 110s
Rolling DB Ext on floor - 4 x 8 - 50s
Face pulls - 4 x 15 - 120
1 arm Rows - 2 x 10 - 130 db
Hammer DB Curl - 3 x 8 - 50s
Leg Raises - 3 x 15

BloodandThunder
04-02-2010, 07:04 PM
4-2-2010
AM Upper Rehab
Monster Mini band pushdowns - 100 reps
Light Band Pull Apart - 3 x 20
Wide Pushups - 3 x 20

PM ME Lower
Low Bar Narrow Squat - 3 x 6 - 395 w/ belt
6" Block Sumo Pull - worked up to 555 - 1 x 1, then dropped to 455 - 1 x 3
Glute Hams - 3 x 10 - BW
Seated High Bar GMs - 3 x 8 - 225
Glute Bridge - 3 x 8 w/ pause at top - 80 lb db on lap
Cable Abs - 3 x 8 each side - 110
Pendulum Gripper Holds - 3 x fail for time - 70 lbs

*60% on DB Rows from RE day - 3 x 10 - 80

BloodandThunder
04-04-2010, 09:36 PM
4-4-2010

Hill Sprints x 20

BloodandThunder
04-05-2010, 06:38 PM
4-5-2010
ME Upper
1brd - 1RM - 375, 390, 405, 415, 425....shut it down (+25 lb pr)
CG 4brd - 3RM - worked up to 480
BB Rows - 5 x 5 - 245
Rope Pushdowns - 4 x 12 - 90
BB Curls - 4 x 5 - 105
DB Front Raise - 4 x 12 - 35s
Sledgehammer Levering + 2.5 lb plate - 3 x 8 each arm
Light Band Ab Pulldowns - 5 x 10

Hill Sprints x 15

BloodandThunder
04-06-2010, 06:56 PM
4-6-2010

AM Upper Rehab
Wide Pushups - 1 x 20
Band pull aparts - 3 x 20
Band Pushdown - 3 x 20

PM DE Lower
Wide High Bar Box Squat (bit lower than previous week) - 11 x 2 - 300
Conventional Band Pulls - 9 x 1 - 315 + minis
Straight Leg Pull Thrus - 3 x 15 - 180
Light Band Hip Band Abduction/Adduction - 2 x 15
Hammer Pulldowns - 2 x 8 - 135 each side
Side DB Oblique - 2 x 12 - 110s

BloodandThunder
04-07-2010, 12:55 PM
4-7-2010
AM Lower Rehab
Light band Pull Thrus - 4 x 20
Monster Mini Hip Band Abduction/Adduction - 3 x 20
Light Band GMs - 4 x 20
Glute Bridge BW - 3 x 10 each leg

PM
SS Cardio - 20 min
Hill Sprints x 20

BloodandThunder
04-08-2010, 06:49 PM
4-8-2010

SE Upper
Strict OH Press - 5 x 5 - 165
DB Press - 3 x 8 - 120s
DB T-extensions - 4 x 15 - 37.5s
1 arm DB Row - 3 x 10 - 140s
Face Pulls - 4 x 12 - 140
Hammer DB Curls - 3 x 10 - 50
Light Band Resisted Torso Twist (baseball swing) - 3 x 8
3" Diameter Wrist Roller with 10 lbs attached

BloodandThunder
04-09-2010, 07:45 PM
4-9-2010

ME Lower
Narrow Low Bar Squat - 4 x 5 - 425
Concentric High Bar GMs - 3RM - 405
Slow Eccentric Glute Hams - 3 x 8 - BW
Rice Digs - 5 sets each hand
Glute Bridge - 1 x 10 - 100 lb db
Weighted Situps - 3 x 10 - 150 lb db

BloodandThunder
04-11-2010, 07:35 PM
4-11-2010
ME Upper
Strict Seated Forehead Press off pins - worked up to 275x1
Floor Press Rack Press 2" off chest - worked up 325x1
BB Row - 4 x 5 - 265
Plate Raise - 3 x 15 - 45
V-bar Tri pushdown - 3 x 10 - 100
BB Curl - 3 x 5 - 115
Hanging Leg Raise - 3 x 15
Plate Wrist Curl - 3 x 15 - 10 lb

BloodandThunder
04-12-2010, 06:55 PM
4-12-2010
DE Lower
High Bar Wide Parallel Box Squat - 10 x 2 - 330
Band Speed Pulls - 335 vs minis - 7 x 1
High Step Ups - 2 x 8 each leg - 60 dbs
Straight Leg Pull Through - 3 x 12 - 205 lbs
Dead Stop Hammer Leg Press - 2 x 20 - 335
Side DB Oblique Bends - 3 x 8 - 120 db

BloodandThunder
04-14-2010, 06:47 PM
4-12-2010
AM Upper Rehab
Band pushdowns - 3 x 30
Band Pull aparts - 3 x 20
wide pushups 3 x 20

4-13-2010
Lower Rehab
Glute Bridges w/ 10 sec pause at top - 3 x 10
Band Leg Curl - 3 x 20 each leg
Band GM - 3 x 15
Band hip abduction - 2 x 15

4-14-2010
RE Upper
DB Press - 1 x 12, 1 x 11.5, 1 x 10 - 120 dbs
Strict OH Press - 5 x 4 - 185
1 Arm Row w/ strap - 2 x 10 - 150 db each arm
Throat Press - sets of 6 - 135+10each set up to 175
Face pull - 4 x 12 - 160
hammer curls - 3 x 12 - 50s
Rice Digs - 3 sets

BloodandThunder
04-19-2010, 08:40 PM
4-15-2010
ME Lower
Narrow Low Bar Squat - 3 x 4 - 450
Conventional Rack Pull (mid shin) - 1RM - 600
High Bar Seated GM - 3 x 5 - 275
Light Band Hip Abduction - 3 x 10
Lat Pulldown - 3 x 8 - up to 245
Pull Through - 2 x 15 - 160
Weighted Ab - 2 x 10 - 35 plate behind head

BloodandThunder
04-20-2010, 06:37 PM
4-20-2010

ME Upper
2 brd - 1RM - stopped at 450
CG Rack Press - 3RM - stopped at 435 (did 475x3 competition grip)
Iso Rows - 4 x 5 - 270
Leaning Side Raise - 3 x 15 - 25 db
1 Arm Reverse Pushdown - 3 x 12 - 40
Chin Up - 3 x 6
Band Abs - 3 x 15

Hill Sprint x 5, Long Hill Sprint x 5, 1:20 walking today

BloodandThunder
04-23-2010, 06:26 AM
4-22-2010
RE Upper
Strict OH Press - 5 x 3 - 195
Weighted Pushups - medium grip - 3xfail - 13,13,12 reps with 100 plate
1 Arm DB Row - 2 x 12 - 150 db w/ strap
Tate Presses - 3 x 10 - 115
hammer curl - 3 x 10 - 55s
Cable Ab - 3 x 10 - 120

BloodandThunder
04-23-2010, 06:47 PM
4-23-2010

AM Rehab Upper
Wide Pushups 3 x 20
Band Pushdown 3 x 33
Band Pull Apart 3 x 20

PM ME Lower
Comp Low Bar Squat - 3RM - stopped at 500
High Bar GMs - 3 x 8 - 225
Pull Thrus 2 x 20
Single Leg Iso Leg Press 2 x 20 - 245
Chinups 3 x 6
Farmer DB Thick Bar Handle Walks - 2 x 100 ft - 100 each hand

BloodandThunder
04-26-2010, 06:28 PM
4-26-2010
ME Upper
CG Incline - 290 x 1 , 305 x 1, 310 x 1 (3 lifts 90%+)
CG 3brd - 5 x 3 - 405
BB Row - 5 x 6 - 235
Side DB Raise - 3 x 15 - 32.5 lb db
Rope Pushdown - 4 x 15 - 85
BB Curl - 4 x 6 - 100
Cable Ab pulldowns - 4 x 10

BloodandThunder
04-27-2010, 06:01 PM
4-27-2010
DE Lower
Wide Zercher Box Squat - 6 x 2 - 225
Deficit (2 45's) Speed Pulls - 12 x 1 - 275 against light bands doubled
Stiff Leg Deadlifts - 3 x 20 - 225
Iso Single Leg Press - 2 x 8 - 235
Chinups - 1x7,6,6
Side Oblique Pushdown - 3 x 15 - 90

BloodandThunder
04-29-2010, 06:39 PM
4-29-10
RE Upp

OH Press - 5 x 6 - 155
DB Press - 3 x 10 - 120s
Rolling Ext - 6 x 8 - 55s
Hammer Curl - 3 x 10 - 55s
Face Pull - 4 x 15 - 150
1 arm DB Row - 3 x 10 - 150 db
Hanging Leg Raise - 3 x 15

Walking 2 x 30 mins

BloodandThunder
05-01-2010, 02:44 PM
5-1-2010
ME Low

Narrow Low Bar Squat - 3 x 6 - 400
2" Deficit Sumo Pull - 1RM - 510
Cambered Bar GM - 3 x 8 -225
Glute Ham - 3 x 5 - Light Band around neck
KB Sumo Swing - 2 x 10 each arm - 60 lb kb
Pullup - 3 x 6
Average Band Pulldown - 3 x 25

BloodandThunder
05-03-2010, 06:17 PM
5-3-2010
ME Upper
Floor Press - 1RM - stopped at 375
CG Floor Rack Press - 3RM - stopped at 465
BB Rows - 5 x 5 - 265
Rope Pushdown - 4 x 15 - 165
Front Plate Raise - 3 x 15 - 55 lb plate
Seated KB Cleans - 3 x 12 - 35 kbs
BB Curl - 3 x 5 - 115
10 lb plate pinches - 3 x fail (2 plates facing each other)

GPP
KB Rack Carrys - 2 x 150 yd - 45 each hand
Plate Carrys - 1 x 50 yd - 88 lbs

2 x 30 min walking during day

BloodandThunder
05-04-2010, 06:32 PM
5-4-2010

DE Lower
Zercher Box Squat - 6 x 2 - 245
Sumo Band Pulls - 10 x 1 - 310 against minis
Stiff Legged Pulls on a Deficit - 3 x 15 - 275
Chinups - 1 x 7,6,5
Backward Sled Drag - 3 x 100 yd - 75 kilos
Side Db Oblique bends - 2 x 12 - 110

Tabata - KB Swings 20 on - 10 off - 4 mins switching hands
Walking 2 x 30 mins earlier in day

BloodandThunder
05-05-2010, 10:05 PM
5-5-2010
Rehab
Band pushdown - 100 reps
Band pull aparts - 3 x 20
Band hip abduction/hip adduction - 3 x 15 each
Band pull through - 3 x 15
Band Leg curl - 3 x 15 each leg

Walking 2 x 30 mins earlier

BloodandThunder
05-06-2010, 06:32 PM
5-6-2010
RE Upp

Strict OH Press - 5 x 5 - 175
DB Press - 3 x 8 - 125s
Throat Press - 6 x 6 - 165
Face Pull - 4 x 12 - 165
Hammer Curl - 3 x 10 - 55s
1 arm rows - 3 x 12 w/ strap - 150 db
Cable Ab - 3 x 10 - 140

Tabata KB swings 4 mins

Walkin 2 x 30 mins earlier

BloodandThunder
05-08-2010, 01:44 PM
5-8-2010
ME Lower

Narrow Low Bar Squat - 4 x 5 - 430
Concentric Cambered Bar GMs - 1RM - 500
Average Band Leg curls - 3 x 12
Thick Bar Pullups - 1 x 8,8,6
Grappler - 3 x 8 - 55 lbs

BloodandThunder
05-10-2010, 06:21 PM
5-10-2010
ME Upper
Floor Press - 1RM - 380
CG Rack Press - 3RM - 540
Tbar Row - 4 45's - 3 x 8
Rope Pushdowns - 4 x 12 - 180
KB Side Raise - 3 x 10 - 35s
KB Cleans - 2 x 13 - 35s
Band Resisted Torso Twist - 3 x 8

earlier: walking x 30 minutes

BloodandThunder
05-11-2010, 05:34 PM
5-11-2010

Rehab Upper
Light Band Pushdown - 100 reps
Overhand Band Pull Apart - 2 x 15
Underhand Band Pull Apart - 2 x 15
Blast Strap Paused Pushups - 1 x 15,12,8
Average Band Ab Pulldown - 4 x 20
Wrist Roller, Plate Wrist Curls

Superset Sled - Face Pulls and Rows - 3 trips x 50 yds each - 110 lbs

10 min Cardio

Earlier Walking x 30 min

BloodandThunder
05-12-2010, 06:04 PM
5-12-2010

DE Upper
Below Parallel Box Squat - Wide Stance - 8 x 2 - 320
Sumo Band Pulls - 8 x 1 - 335 against minis
Stiff Legged DLs on a 100 lb plate - 3 x 8 - 335
Reverse DB Lunge off 100 lb plate - 2 x 10 each leg - 85 db in each hand
Hyperextension - 1 x 10 - 35 plate behind head
Thick Bar Chin Ups - 4 x 5
Side DB Oblique Bends - 3 x 10 - 120 db

Walking 2 x 30 mins earlier in day

BloodandThunder
05-13-2010, 07:01 PM
5-13-2010

RE Upper
Strict OH Press - 5 x 4 - 190
DB Press - 1 x 9,9,7 - 125 dbs
Throat PRess - 6 x 6 - 175
Shrugs w/ straps - 5 x 5 - 365 paused at top
1 arm DB Row - 2 x 15 each arm - 150
Strict Hammer Curl - 3 x 10 - 35 db
Hanging Leg Raise - 3 x 8

Lower rehab
Light Band Hip Abduction and Adduction - 2 x 10 each
Forward Sled Drag - 2 x 100 yd - 145 lbs
Backward Sled Drag - 2 x 100 yd - 145 lbs

Walking 2 x 30 min earlier

BloodandThunder
05-18-2010, 01:52 PM
5-15-2010
ME Lower
Low Bar Narrow Squats - 4 x 4 - 460
4" Block Pulls (Sumo) - worked up to 540 x 1

BloodandThunder
05-18-2010, 05:50 PM
5-18-2010
ME Upper
Paused Incline - 1rm - stopped 325
CG Rack Press against minis - 3RM - 455
Tbar rows - 4 x 6 - 195
Leaning Side Raise - 4 x 15 - 30 db
Thick Bar Chinup - 1 x 6,6,5,5
Rope Pushdown - 3 x 10 - 195
Ab Wheel - 2 x 10

Earlier Walking 2 x15 mins

BloodandThunder
05-19-2010, 06:23 PM
5-19-2010
AM Rehab Upper
Wide Pushups paused at bottom - 3 x 15
Band Pushdown - 3 x 20
Band Pullapart - 3 x15

PM DE Lower

Wide Parallel Box Squat - 8 x 2 - 345
Sumo Band Pull - 7 x 1 - 355 vs minis
Straight Leg Pulls on Deficit - 3 x 20 - 235
Hip Thrusts - 4 x 8 - 245
Single Legged Leg Press (paused at chest) - 3 x 8 each leg - 200 lbs
Cable Abs - 5 x 10 - 105

Tabata 4 mins with 35 lb kb
2 rounds Kb swings
2 rounds Kb snatches
2 rounds Kb Clean + Front Squat
2 round kb swings

Earlier 2 x 15 mins walking

NickAus
05-19-2010, 08:27 PM
Really good work in here, love the 500 lb cambered bar G.M's.

BloodandThunder
05-20-2010, 04:45 PM
Really good work in here, love the 500 lb cambered bar G.M's.

Thanks I try lol

5-20-2010

AM Walking 2 x 30 mins

PM
Rehab Lower
Mini Band Hip Band Abduction 3 x 10
Mini Band Leg Curl 3 x 15
Glute Bridge w pause - 3 x 10 BW

Big Hill Sprint x 10

BloodandThunder
05-21-2010, 05:09 PM
5-21-2010

RE Upper
Strict OH Press - 6 x 3 - 200
1 Arm DB Press (with pressing shoulder off bench) - 2 x 10 - 100 db
Shrugs - 3 x 5 - paused at top 385
Thick Bar Pullups - 4 x 5
Hammer DB Curl - 3 x 10 - 55s
Football Bar Extensions - 6 x 6 - Bar + 90

Lower Prehab
Reverse Hyper - 3 x 15 - 90
Glute Bridge - 3 x 10 with pause at top
mini band leg curl w/ both feet - 3 x 15

Earlier walking - 2 x 30

BloodandThunder
05-22-2010, 11:04 AM
5-22-2010

AM Upper Rehab
Wide Pause Pushups BW - 3 x 10
Light Band pushdown - 3 x 30
Overhand and Underhand Pull Aparts - 2 x 15 each

PM
ME Lower
Average Reverse Band Squats (Narrow Stance, belt only, 6 year old bands) - 1RM - stopped at 620
Sumo Stance Cambered Bar GMs - 3 x 8 - 225 with arched back
Hip Thrusts - 3 x 8 with pause at top - 300
Slow Eccentric Glute Hams - 3 x 8 BW
Decline Abs - 2 x 8 - 25 plate behind head

Going to bring my sumo stance in to engage my quads off the floor more. Need to work on glute and hip extension (hip thrusts twice a week) and erector muscles in sumo stance (high bar GMs). These three things should help me pull through my sticking point and utilize my leverages better (short arms short torso). I notice Marc Bartley and Brian Siders, lifters with similar leverages, pull this way.

NickAus
05-23-2010, 12:53 AM
Some good ideas to steal in here, cheers.

BloodandThunder
05-23-2010, 07:23 PM
5-23-2010

Lower Rehab
Light Band Hip Abduction/Hip Adduction - 3 x 10 each
Light Band Leg Curl - 3 x 15 each leg
Ab Band Pulldown/Oblique pushdown - 3 x 15 each
Glute Bridge - 3 x 15 BW

Backward Sled Drag - 3 x 100 yd - 165 lbs
Forward Sled Drag hands at waist - 3 x 100 yd - 165 lbs

BloodandThunder
05-24-2010, 06:39 PM
5-24-2010
AM Fasted Cardio - 30 mins

PM ME Upper
Average Rev Band Bench - 1RM - 500, failed 520
CG Floor Press Rack Press - 3RM - stopped 460
Chest Supported Tbar rows - 4 x 5 - 205
Rope Pushdown - 4 x 8 - 205
Thick Bar Neutral Grip Pullups - 1 x 8,6,6

Earlier Walking 2 x 15 mins

BloodandThunder
05-25-2010, 06:35 PM
5-25-2010

AM Rehab
Band pushdown - 3 x 30
Overhand and Underhand Band Pull Apart - 2 x 15 each
1 Arm band rows - 3 x 10 each

PM DE Lower
Wide Below Parallel Box Squat - 8 x 2 - 360
Seated High Bar GMs - 3 x 8 - 275
Stiff Legged DLs on 100 lb plate - 1 x 15, 15, 9 - 285
Turkish Get up - 2 x 8 each arm - 35 lb kb
Ab Wheel on knees - 2 x 8
Backward Sled Drag with row attachment - 3 x 50 yd - 250 lbs

Earlier Walking x 30 mins

BloodandThunder
05-26-2010, 08:29 PM
5-26-2010

AM Fasted Cardio - 30 mins

Later Walking x 15 mins

BloodandThunder
05-27-2010, 05:55 PM
5-27-2010

Fasted AM Cardio - 30 mins

Later 2 x 15 mins walking

PM SE Upper
Illegal Wide Bench - 3 x 8 - 300
Tate Press - 1 x 8,8,8 - 95,115,135
Football Bar Extensions - 6 x 6 - Bar + 100
Thick Bar Chin ups - 1 x 7,6,5
Hammer DB Curls - 3 x 8 - 55s

First time I've pressed twice in a week since pre-meet in March, very easy day
Quick workout, doing ME Lower in less than 10 hours

BloodandThunder
05-28-2010, 06:22 AM
5-28-2010
AM Rehab
mini band pushdown - 3 x 30
mini band pull apart - 3 x 15

AM Volume Lower
Narrow Low Bar Squat - 5 x 3 - 455
4" Block Pulls - 5 x 3 - 475
High Bar Conventional GMs - 3 x 8 - 235
1 arm KB swings - 3 x 8 each arm - 60 lb kb
Cable Abs - 3 x 8 each side - 120

BloodandThunder
06-01-2010, 06:22 PM
6-1-2010

Starting a sheiko cms prep to finetune my raw lifts

PM Sheiko CMS Week 1 Day 1

Narrow Low Bar Squat
1 set x 5 rep - 285
2 x 4 - 345
3 x 2 - 405
5 x 2 - 460 add light belt

Competition Grip Bench
1 x 5 - 210
1 x 4 - 245
2 x 3 - 290
6 x 3 - 330 slight pause

Narrow Low Bar Squat
1 x 5 - 285
1 x 5 - 345
5 x 4 - 400

Accessory
Rope Pushdown - 2 x 12 - 180
Hammer DB Curls - 2 x 8 - 55s
Side DB Raises - 2 x 15 - 30s

Abs
Hanging Leg Raise - 2 x 10
Ab Wheel - 1 x 8

BloodandThunder
06-02-2010, 06:23 PM
6-2-2010

Fasted AM Cardio x 25 mins

Walking 2 x 15 mins

PM Sheiko CMS Week 1 Day 2
Sumo DLs
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
5 x 3 - 470 loose belt

Competition Bench
1 x 6 - 210
1 x 5 - 250
2 x 4 - 290
2 x 3 - 310
2 x 2 - 330 paused
2 x 3 - 310
1 x 4 - 290
1 x 6 - 270
1 x 8 - 250
1 x 10 - 210

Sumo DLs vs minis (~200 lbs at top)
1 x 4 - 155
5 x 4 - 215

High Bar Gms
5 x 5 - 175

Accessory
Thick Bar Wide Pullups - 2 x 5
Face Pulls - 2 x 12 - 140

BloodandThunder
06-03-2010, 05:02 PM
6-3-2010

Walking 2 x 20 mins

Absolutely fried so took off from cardio today. Did some mini band rehab, foam rolled a bit longer than usual, stretched, and iced.

BloodandThunder
06-04-2010, 05:36 PM
6-4-2010
BW - 232.0
AM Fasted Cardio - 25 mins

Walking 2 x 20 mins

PM Sheiko CMS Prep Week 1 Day 3
Competition Bench
1 s x 5 r - 210
1 x 4 - 250
2 x 3 - 290
5 x 3 - 330 paused

Narrow Low Bar Squat
1 x 5 - 290
1 x 4 - 345
2 x 3 - 405
6 x 3 - 460

CG Rack Press
1 x 5 - 330
1 x 4 - 390
5 x 3 - 440

Side DB Oblique
1 x 8 - 80 db each side
Ab Wheel on knees
1 x 10

Accessory
Rope Pushdown - 2 x 12 - 180
Side DB Raise - 2 x 10 - 30s
Hammer DB Curl - 2 x 8 - 55s

BloodandThunder
06-05-2010, 01:23 PM
6-5-2010

Sheiko CMS Prep Week 1 Day 4
Deficit Sumo DLs
2 s x 3 r - 295
4 x 2 - 350

Incline Press - 6 x 4 - 255
Football Bar Extensions - 5 x 6 - Bar +105

Sumo Rack Pulls
1 x 4 - 350
2 x 4 - 410
2 x 3 - 470
4 x 2 - 525

Seated GMs - 5 x 5 - 175

Moved some furniture in morning so skipped cardio

BloodandThunder
06-07-2010, 05:56 PM
6-7-2010
AM Fasted Cardio - 25 mins
BW: 234.0

Walking 2 x 20 mins

PM Sheiko CMS Prep Week 2 Day 1
Competition Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 290
3 x 3 - 330
3 x 2 - 350

Low Bar Narrow Squat
1 x 5 - 290
1 x 4 - 345
2 x 3 - 405
5 x 3 - 460

CG Floor Press (all paused)
1 x 4 - 210
1 x 4 - 250
4 x 4 - 290

Ab Wheel from knee - 1 x 10
Turkish Get Up - 1 x 5 each arm - 35 kb

Rope Pushdown - 2 x 12 - 180
Face Pull - 2 x 12 - 120
Hammer Curls - 2 x 8 - 55s

BloodandThunder
06-08-2010, 06:12 PM
6-8-2010
BW 232.0
Sheiko CMS Prep Week 2 Day 2
Deficit DLs
1 x 3 - 295
2 x 3 - 350
4 x 2 - 380

Competition Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 290
3 x 2 - 330
2 x 3 - 310
1 x 4 - 290
1 x 6 - 250
1 x 8 - 210

Sumo DLs (with stiff squat bar - kinda mimics the Q bar)
1 x 4 - 295
1 x 4 - 350
2 x 3 - 410
5 x 3 - 470

High Bar GMs - 5 x 5 - 175

Neutral Grip Thick Bar Pullups - 1 x 8, 5
1 arm DB Row - 2 x 8 each arm - 150

BloodandThunder
06-09-2010, 02:19 PM
6-9-2010
BW: 229.5

Fasted AM Cardio - 25 mins

PM Cardio - 35 mins

Squatting in Ironwork III's tomorrow, should be interesting.

BloodandThunder
06-10-2010, 05:52 PM
6-10-2010

CMS Sheiko Prep Week 2 Day 3
Narrow Low Bar Squat (w/ Ironwork III)
1 x 5 - 290
1 x 4 - 345
2 x 3 - 405
5 x 3 - 460

Competition Bench
1 x 5 - 225
1 x 4 - 275
5 x 3 - 315 paused

Narrow Low Bar Squat
1 x 5 - 290
1 x 5 - 345
4 x 4 - 405

Accessory
Plate Wrist Curl - 2 x 10 - 10 lb
Hammer Curl - 2 x 8 - 55s
Rope Pushdown - 2 x 12 - 180
Face Pull - 2 x 12 - 120

Ab Medley
Full Hanging Leg Raise - 1 x 10
Ab Wheel from knee - 1 x 8
KB Windmill each arm - 1 x 8 - 35 lb
KB Side Torso Twist each arm - 1 x 8 - 60 lb

BloodandThunder
06-11-2010, 05:08 PM
6-11-2010
BW: 229.5

Fasted AM Cardio - 25 mins

PM Sheiko CMS Prep Week 2 Day 4
Incline Press - 6 x 4 - 255
Strict OH Press - 5 x 5 - 155
Throat Press - 5 x 8 - 135
Seated High Bar GMs - 5 x 5 - 175
Thick Bar Neutral Grip Pullups - 1 x 8,6

Sumo Pull vs minis
1 x 4 - 135
1 x 4 - 150
2 x 3 - 210
5 x 2 - 240

BloodandThunder
06-11-2010, 05:20 PM
6-11-2010
BW: 229.5

Fasted AM Cardio - 25 mins

PM Sheiko CMS Prep Week 2 Day 4
Incline Press - 6 x 4 - 255
Strict OH Press - 5 x 5 - 155
Throat Press - 5 x 8 - 135
Seated High Bar GMs - 5 x 5 - 175
Thick Bar Neutral Grip Pullups - 1 x 8,6

Sumo Pull vs minis
1 x 4 - 135
1 x 4 - 150
2 x 3 - 210
5 x 2 - 240

BloodandThunder
06-13-2010, 11:48 AM
6-12-2010
Fasted AM Cardio - 25 mins

BloodandThunder
06-14-2010, 06:47 PM
6-14-2010
Fasted Am Cardio - 25 mins

Walking 2 x 20 mins during day

PM Sheiko CMS Prep Week 3 Day 1
Narrow Low Bar Squat
1 x 5 - 290
1 x 4 - 345
2 x 3 - 405
5 x 3 - 460

Competition Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 290
6 x 3 - 330

Narrow Low Bar Squat
1 x 5 - 290
1 x 5 - 345
5 x 5 - 405

Abs
Side KB Torso Twist - 1 x 10 each side - 60 lb
KB Windmill - 1 x 8 each side - 35 lb
Ab Wheel from knee - 1 x 10

Accessory
Rope Pushdown - 2 x 12 - 180
Side Raise - 2 x 12 - 30 lb dbs
Hammer curls - 2 x 8 - 55 lb dbs
Plate Wrist Curl - 2 x 10 - 10 lbs

BloodandThunder
06-15-2010, 06:47 PM
6-15-2010
Walking 2 x 20 mins

PM Sheiko CMS Prep week 3 Day 2
Sumo DL
1 x 4 - 295
1 x 4 - 350
2 x 3 - 410
5 x 3 - 470

Sumo DL to knee (2 sec pause each rep)
1 x 4 - 295
1 x 4 - 350
5 x 4 - 410

Competition Bench Marathon
1 x 8 - 210, 1 x 7 - 230, 1 x 6 - 250, 1 x 5 -270, 1 x 4 - 290, 2 x 3 - 310, 2 x 2 - 330, 2 x 1 - 350
2 x 2 - 330, 2 x 3 -310, 1 x 4 -290, 1 x 6 - 270, 1 x 8 - 250, 1 x 10 - 230, 1 x 12 - 210

Seated High Bar GM - 5 x 5 -175

Accessory
Thick Bar Pull Up - 1 x 6, 4
Tbar Row - 2 x 5 - 170

NickAus
06-15-2010, 07:50 PM
Great training!!

I had forgot I had an ab wheel, better use it more.

BloodandThunder
06-17-2010, 06:41 PM
6-17-2010
Walking 2 x 20 mins.....took off cardio

6-18-2010
AM Fasted Cardio x 25 mins

Walking 2 x 20 mins

PM Sheiko CMS Prep Week 3 Day 3
Narrow Low Bar Squat
1 x 5 - 290
1 x 4 - 345
2 x 3 - 405
3 x 3 - 460
3 x 2 - 490

Competition Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 290
6 x 3 - 330

Narrow Low Bar Squat
1 x 6 - 290
1 x 6 - 345
4 x 6 - 375

Football Bar Ext off floor - 4 x 6 - Bar + 2 25 lb plates
Side db Raise - 2 x 10 - 30s
Hammer Curls - 2 x 8 - 55s
Plate Wrist Curls - 2 x 10 - 10 lb plate

Decline Abs - x 5 - 35 behind head
Ab Wheel x 10
Cable Abs 3 x 10 - 120

BloodandThunder
06-18-2010, 05:17 PM
6-18-2010

Sheiko CMS Prep Week 3 Day 4
2" Deficit Pulls
1 x 3 - 295
2 x 3 - 350
4 x 3 - 380

CG Bench
1 x 6 - 210
1 x 6 - 250
5 x 6 - 270

Dips - BW - 5 x 10

Sumo Rack Pulls mid shin
1 x 4 - 350
2 x 4 - 410
2 x 4 - 470
4 x 4 - 495

High Bar GM - 5 x 5 - 175
Thick Bar Neutral Grip Pull up - 2 x 5

BloodandThunder
06-19-2010, 10:15 AM
6-19-2010
BW 230.5
Fasted AM Cardio - 25 mins

BloodandThunder
06-20-2010, 01:46 PM
6-20-2010
Sheiko CMS Prep week 4 Day 1
Narrow Low Bar Squat
1 x 5 - 290
1 x 4 - 345
2 x 3 - 405
7 x 3 - 460

Competition Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 290
2 x 3 - 330
3 x 2 - 350
2 x 3 - 330

NickAus
06-20-2010, 04:34 PM
Looking very good, solid training!!

BloodandThunder
06-21-2010, 02:43 PM
Thanks Nick

6-21-2010
Walking 2 x 20 mins

PM Cardio - 25 mins
Rehab:
Light Band pushdown - 3 x 30
Light Band pull apart - 3 x 20

Logging my diet which stays the same pretty much, except on saturday when I do a high carb meal for meal 7 (oats, sweet potatoes, berries)
AM Fasted Cardio - 2g Beta Alanine, 5g micronized creatine, black coffee, b vitamin complex
Breakfast 8am - 4 whole omega 3 eggs, 4-6 slices bacon, 2 oz whole cheese, 1 serving pepperoni, 5g fish oil, plain multi, calcium, glucosamine, black coffee, 2g fiber
Meal 2 1030am - 4 oz bison, 1.33 cup broccoli or spinach, 2 tbs olive oil, unsweetened green tea
Meal 3 1230 pm - 1 scoop whey, 1/4 cup almonds
Meal 4 230 pm - can tuna, 1.33 cup broccoli or spinach, 2 tbs olive oil, unsweetened green tea
Meal 5 4pm - 1 scoop whey, 1/4 cup almonds, 200 mg caffiene, b vitamin complex
During training 6pm - 5 g creatine, 2 g beta alanine, 4g BCAA, citrulline malate with a little store brand sugar free lemonade powder
Meal 6 8pm - 6 oz ground beef, little sour cream and salsa, antioxidant, box of sugar free jello
Meal 7 9:30 pm - grilled medium sized chicken breast, 2 tbsp natty peanut butter

BloodandThunder
06-22-2010, 06:21 PM
6-22-2010
BW: 231.75
Fasted AM Cardio - 25 mins

Walking 2 x 20 mins

PM Sheiko CMS Prep Week 4 Day 2
Deficit DL
1 x 3 - 295
2 x 3 - 350
4 x 2 - 410

CG Bench
1 x 5 - 210
1 x 5 - 250
2 x 5 - 290
5 x 4 - 315

High Bar GM - 5 x 5 - 175

Sumo DL
1 x 4 - 295
1 x 4 - 350
2 x 3 - 410
3 x 3 - 470
3 x 2 - 500

BloodandThunder
06-23-2010, 05:00 PM
6-23-2010
Walking 2 x 20 mins

PM Weight: 231.5
SS Cardio - 25 mins

Kong
06-23-2010, 05:09 PM
Good stuff mate. By chance have you named yourself after the Mastodon song?

BloodandThunder
06-24-2010, 10:16 AM
Good stuff mate. By chance have you named yourself after the Mastodon song?

Yea, no idea what name to take and since I'm a nobody compared to guys like Travis and Vinny D I opted for the song title of the song I was playing at the time lol. Leviathan is a great album, moreso because Melville's book is a good read.

BloodandThunder
06-24-2010, 06:26 PM
6-24-2010
BW 230.25
Fasted AM Cardio - 25 mins

Walking 2 x 20 mins

PM Sheiko CMS Prep Week 4 Day 3
Narrow Low Bar Squat
1 x 5 - 290
1 x 4 - 345
2 x 3 - 405
3 x 3 - 460
3 x 2 - 490

Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 290
6 x 3 - 330

Squat
1 x 4 - 315
1 x 3 - 375
5 x 3 - 430

Vpushdown - 2 x 12 -180
side db raise - 2 x 10 - 35s
hammer curl - 2 x 10 - 55s
10 lb plate wrist curl - 2 x 15
Ab Wheel - 1 x 10
Average Band resisted Ab - 1 x 10
Light Band Torso Twist - 1 x 10 each side
KB Windmill - 1 x 10 each side - 35 lb
KB Torso Twist - 1 x 10 each side - 65 lbs


http://www.youtube.com/watch?v=3_I0snhHjq0

BloodandThunder
06-25-2010, 06:42 PM
6-25-2010
Walking 2 x 20 mins

PM weight: 232.25
Sheiko CMS Prep Week 4 Day 4
Halting DLs above knee
295 x 4
350 x 4
410 - 2 x 3
470 - 4 x 2

Incline Bench 6 x 4 - 255
Throat Press 5 x 5 - 155
Chinup 1 x 5
Neutral Grip chinup 1 x 5
Machine 1 armed Shrugs - 150 - 2 x 15 each arm

Rack pull
350 x 4
410 x 4
470 - 2 x 3
525 - 4 x 3

Watching the video, I definitely need to incorporate some isometric work

http://www.youtube.com/watch?v=SmDPZ1PRags

BloodandThunder
06-27-2010, 12:53 PM
6-27-2010

BW: 232 (carbed up Friday)

Sheiko CMS Comp Week 1 Day 1 (following this for evaluation day only)
Narrow Low Bar Squat
1 x 3 - 290
2 x 3 - 345
2 x 3 - 405
3 x 2 - 430

Bench
1 x 3 - 210
1 x 3 - 250
2 x 3 - 290
3 x 2 - 310

Ab Wheel from knee - 1 x 10
Cable Abs - 1 x 10 - 120
Hanging Leg Raise full ROM - 1 x 10

Hammer Curl - 2 x 10 - 55s
Tricep pushdown - 2 x 12 - 180
Face Pull - 2 x 12 - 120
T Bar rows - 2 x 8 - 135
10 lb plate wrist curl - 2 x 15 each arm

BloodandThunder
06-28-2010, 01:28 PM
6-28-2010
BW 232.0
AM Fasted Cardio: 25 mins

Walking 2 x 20 mins
Doing a Raw Evaluation Day tomorrow then will start my transition toward single-ply training for a winter meet.

BloodandThunder
06-29-2010, 08:51 PM
06-29-10
PM BW: 230.5 (4 days carb depleted)

Raw Evaluation Day
Squat - Ironworks, Inzer wrist wraps, rehband sleeves, old belt
1 x 3 - 290
1 x 3 - 345
2 x 3 - 405
2 x 2 - 460
x 1 - 520 (90%)
x 1 - 545 (95%)
x 1 - 575 (100%) - ME camera failing to save video x 1 - absolute grinder

Bench - 24" Inzer wraps
1 x 3 - 210
1 x 3 - 250
2 x 3 - 290
2 x 2 - 330
x 1 - 375 (90%) - TNG
x 1 - 395 (95%) - TNG
x 0 - 415 - failed 2" off chest - fried after squats

Sumo DL - old belt
1 x 3 - 295
1 x 3 - 350
2 x 3 - 410
2 x 2 - 470
x 1 - 525 (90%)
x 1 - 555 (95%)
x 0 - 585 (100%) - flew up top of knee but hips rose to fast


http://www.youtube.com/watch?v=QIGa-qen5js

Decided to do a raw evaluation after a sheiko prep cycle to get a feel for where my raw numbers were. MY BW was taken right before lifting, so it's not far off from where I'd be at the same time at a meet. However, I was carb depleted for around 4 days heading into this workout and was burnt after squatting. With squats, my knees traveled a bit further than I want, but that's due to the Oly shoes. Need to bring my quad strength for both squats and deads. Bench, I need to get my chest stronger as I'm all lockout (ie I rack pressed mid 5's for reps, yet failed 415 off chest). I'll be transitioning to single-ply training now.

BloodandThunder
06-30-2010, 04:50 PM
6-30-2010
Walking 2 x 20 mins

PM BW: 231.0
25 mins SS Cardio

7-1-2010
Walking 2 x 20 mins
PM 25 mins SS Cardio

Deload for rest of week

BloodandThunder
07-02-2010, 11:55 PM
7-2-2010
Deload Upper

PM BW: 230.25
Wide Grip Dips - 3 x 10 BW
Blast Strap Pushups - 3 x 10
Average Band Pushdown - 3 x 20
Chinups - 1 x 5
Pullup - 2 x 5, neutral grip 2 x 5
Light Band pull apart - 2 x 12
Average Band Rows - 2 x 10
1 Arm Shrugs - 2 x 10 - 165
Barbell Curls - 3 x 8 - 95
Ab Wheel - 2 x 10

BloodandThunder
07-05-2010, 05:22 PM
7-5-2010
Fasted Morning Cardio x 25 mins

Walking 2 x 20 mins

PM BW: 232.75
DE Lower
Wide Stance, High Bar, Below Parallel Box Squat - 8 x 2 - 405 - Lightened by a mini at top
Isometric Sumos to pins set at knee level - 4 x 3 - 315 (3 second pull at top)
Snatch Grip Partials w/ straps - 3 x 10 - 275
Rev DB Lunge off 2" platform - 2 x 10 - 85 dbs
Straight Leg Wide Pull Throughs - 2 x 12 -165
Decline Situps - 1 x 8,7 - 25 behind head
Thick Bar Pullups - 1 x 6,6,5,4 - BW

KB Rack Carrys - 2 x 100 yd - 2 45's
1 Arm KB Rack Carry - 1 x 100 yd each arm - 60

Lots of Volume on my DE days.

NickAus
07-06-2010, 04:34 AM
Great raw strength for sure!!

BloodandThunder
07-06-2010, 05:58 PM
Great raw strength for sure!!

Thanks Nick

7-6-2010

Walking 2 x 20 mins

PM BW: 230.75

Recovery Lower
Forward Belt Sled Drags - 2 x 100 yd - 110 lbs
Backward Belt Sled Drags - 2 x 100 yd - 110 lbs
Rev Hyper - 2 x 20 - 90
Ab Wheel from knee - 3 x 12

ME Upper
Floor Press - 1RM - 335.355,375, stopped
CG Floor Press Rack Lockouts - 3RM - 425 vs minis
Tbar Rows - 4 x 6 - 180
Shrugs w/ straps - 4 x 5 - 405
Leaning Side DB Raise - 3 x 10 each arm - 30 db
BB Curls - 4 x 6 - 105
Timed DB Press - 70s - 1 set x around 2 mins

Good workout. Erectors and Upper Back are fried from yesterday.

BloodandThunder
07-08-2010, 09:43 AM
7-7-2010
Fasted morning cardio - 25 mins
Walking 2 x 20 mins

Upper back, traps, erectors, and glutes are all shot. the snatch grip partials are clutch

7-8-2010

Walkin 2 x 20 mins

PM SE Lower
Low Bar Narrow Squat - 4 x 6 - 415
High Bar Cambered Bar GMs - 3RM - stopped at 385 when form broke down
Sumo RDLs - 5 x 5 - 365
Thick Bar Neutral Grip Pullup - 3 x 7 - BW
Backward Sled Drag - 3 x 50 yd - 235
Side DB Oblique - 2 x 12 - 105 db

BloodandThunder
07-09-2010, 07:59 AM
7-9-2010
AM BW: 229.8

DE Upper
Speed Bench w/ 3 grips - 9 x 3 - 205 vs minis
Strict OH Press - 3 x 7 - 165
DB Press - 3 x 10 - 115s
Rolling DB Ext - 6 x 8 - 60s
Face Pull - 3 x 15 - 135
Hammer Curls - 3 x 8 - 60s
Hanging Leg Raise - 3 x 8

Hill Sprints x 8

NickAus
07-11-2010, 04:38 PM
That last day must have taken it out of you!

BloodandThunder
07-12-2010, 06:26 PM
That last day must have taken it out of you!

Wasn't bad considering it was 6am...supersetted the latter half of the workout so the whole thing took 50 mins. Rested all weekend too.

7-12-2010

Walking 2 x 20 mins

PM DE Lower
High Bar Below Parallel Box Squat with Wide Stance - 8 x 2 - 420 with reverse minis
Isometric Sumos to above knee - 4 x 3 - 315 w/ 3 sec. pull at top each rep
Snatch Grip Partials - 3 x 8 - 300
Thick Bar Pullups - 3 x 7 - BW
Glute Hams - 2 x 8 - 25 behind head
45 deg. Leg Press w/ pause at bottom - 2 x 20 - 400
Roman Chair Situps - 2 x 8 - 25 behind head

BloodandThunder
07-13-2010, 06:31 PM
7-13-2010

Walking 2 x 20 mins

Lower Rehab & GPP
Rev Hyper - 2 x 20 - 90 lbs
Ab Wheel - 3 x 15

Light Band Medley (no rest between sets)
Seated Leg Curl - 3 x 15 each leg
Hip Abduction - 3 x 10
Hip Adduction - 3 x 10 each leg

Sled Medley (no rest between sets)
Forward Sled Drag - 2 x 100 yd - 120
Backward Sled Drag - 2 x 100 yd - 120

Everlast Heavy Bag Shouldering - 5 sets each shoulder from ground ~ 100 lbs


ME Upper
2brd - 1rm - 460, leg cramped on 475 x 0.5
CG Floor Press Rack lockouts - 3RM - stopped at 465
T bar rows - 4 x 5 - 195
Shrugs - 4 x 5 - 425
BB Curls - 4 x 5 - 125
Plate Raise - 3 x 10 - 55

NickAus
07-13-2010, 08:30 PM
Plenty of variance in here!!

Looking good!!

BloodandThunder
07-14-2010, 05:22 PM
7-14-2010

Walking 2 x 20 mins

PM SS Cardio - 25 mins

Upper GPP Medley (1 min rest between circuits, 1 set of each exercise done back to back)
Circuit 1:
Wide Grip Dips - 3 x 8
Light Band Pull Apart - 3 x 15

Circuit 2:
Light Band Pushdown - 3 x 30
Light Band Resisted Abs - 3 x 20

Circuit 3:
Wide Grip Pushups - 3 x 20
Light Band 1 Armed Row - 3 x 15 each arm

BloodandThunder
07-15-2010, 06:19 PM
7-15-2010

Walking 2 x 20 mins

ME Lower
Narrow Low Bar Squat - 4 x 5 - 445
Sumo Average Band Reverse Bands - 1RM - stopped at 600
High Bar Cambered Bar GMs - 3 x 8 - 245
Thick Bar Neutral Grip Pullup - 3 x 8 - BW
Straight Leg Pull Through - 2 x 15 - 165
Side DB Oblique Bends - 2 x 10 each side - 115

Prowler Suicides - 110 lbs - Sprint the distance then pull it back to start, 2 sets each distance, 15 sec break between sets
2 x 25 yd, 2 x 20 yd, 2 x 15 yd, 2 x 10 yd , 2 x 5 yd

BloodandThunder
07-16-2010, 07:02 PM
7-16-2010

Worked all night and all of today but still made it through

walking 2 x 20 mins

PM DE Upper
Speed Bench - 9 x 3 - 205 vs minis
CG Paused Inclines - 1 x 8 - 205, 2 x 8 -225
Football Bar Extensions - 6 x 6 - 155
Blast Strap Pushup - 3 x 12
Hammer DB Curl - 3 x 10 - 60s
1 Arm Chest Supported Row - 3 x 8 each arm - 135
Hanging Leg Raise- 2 x 8
Light Band Resisted Torso Twists - 2 x 10

Carry GPP
1 Armed KB Rack Carry - 35 kb - 4 x 100 yd each arm no rest
Plate Pinch Carrys - 4 x 25 yd - 55 lb plate in each hand
Crazy Band KB Carry - 2 x 50 yd - 35 kbs wrapped in averages
Plate Hug Carry - 1 x 200 yd - 55 lb plate

BloodandThunder
07-19-2010, 06:35 PM
Rested all weekend since I worked around 17 hours Saturday

7-19-10
Walking 2 x 20 mins

Upper GPP
Face Pull - Row Sled - 3 x 50 yd each no rest - 55 lbs
Light Band Tri pushdown - 3 x 30

PM RE Lower
Olympic Squats - No No No style - 3 x 8 - 355
Snatch grip DLs off 2" Deficit - 3 x 8 - 330
Thick Bar Wide Pullup - 1 x 8,6,5,6
Isometric Sumos til above knee - 3 sec pull - 4 x 3 - 315
GHRs vs light bands - 3 x 8
2 handed KB Swing - 3 x 10 - 45 each hand
Cable Abs - 3 x 10 - 105 each side

BloodandThunder
07-20-2010, 06:25 PM
7-20-10

Walking 2 x 20 mins

Lower GPP
0.5 mile sled pulling - 88 lbs (Forward 8 x 25 yds, Backward 8 x 25 yds, Forward Straight Leg 8 x 25 yds, Forward Reaching down 8 x 25 yds)
Rev Hyper 2 x 20 - 90 lbs

PM BW 230
ME Upper
Rev Band Bench - 485, failed 510 (Average Band)
CG Rack Press 1" off chest - 5 x 3 - 365
T bar rows - 3 x 5 - 205
T ext - 3 x 10 each arm - 50
BB curls - 3 x 4 - 135
Palms facing front raise - 3 x 10 - 30s
Ab Wheel on knee - 1 x 8
Light Band Resisted torso twist upwards - 1 x 8 each side

Didn't expect a PR. I purposely frontloaded the mesocycle with alot of volume to fatigue because I'm deloading next week. Lots of exercises very little volume with each though. Kicking up the GPP though

NickAus
07-20-2010, 06:50 PM
Smart plan.

Looking very good!!

BloodandThunder
07-22-2010, 06:13 PM
7-21-2010

Walking 2 x 20 mins

7-22-2010
Walking 2 x 20 mins

PM ME Lower
Narrow Low Bar Squats - 4 x 4 - 470
Sumo RDLs w/ straps - 5 x 5 - 375
Thick bar neutral grip chinups - 1 x 8,8,7,6
Cambered Bar Concentric GMs - 1RM - 465, failed 505......did only 1 rep above 90%, dropped volume

BloodandThunder
07-30-2010, 02:30 PM
7-22-2010

DE Upper
Speed Bench vs minis - 205 - 9 x 3
DB Bench - 3 x 10 - 120s
OH Press - 5 x 5 - 180
Rolling Extensions - 6 x 8 - 65
Hammer Curls - 3 x 8 - 65
1 arm row - 2 x 10 - 150

BloodandThunder
07-30-2010, 02:31 PM
7 - 23 - 2010 - 7-29-2010

At a conference so no workouts just walking a whole bunch

BloodandThunder
07-30-2010, 06:44 PM
7-30-2010

Walking 2 x 20 mins

SE Lower
Rev Band Narrow Low Bar Squat
3 x 3 - 560
3 x 2 - 605 w/ metal all blacks 2.5 m

Sumo Pulls
2 x 2 - 500
3 x 1 - 500 + 42 lbs. chains

Side DB Oblique Bends
3 x 6 - 125s

Thick Bar Wide Pullup - 2 x 6
Thick Bar Chinup - 1 x 6
Thick Bar Neutral Pullups - 2 x 6

http://www.youtube.com/watch?v=C23Nk7_Iwm8

BloodandThunder
07-31-2010, 04:59 PM
7-31-2010
BW 226.5

Bench - 4 x 5 - 320
Face Pulls - 4 x 12 - 160
Tate Presses - 1 x 8,8,8 - 95,115,135
Throat Press - 1 x 6,6,6 - 135, 145, 155
KB Preacher Curl - 3 x 8 - 35

BloodandThunder
08-09-2010, 10:18 AM
Went away for vacation and found a Oly training gym so I did mostly volume work around 80% for the big three the past week. Also ran some sprints up the sand dunes. Looking to finally get caught up with workouts this week and begin a 8 week raw-equipped transition stage before beginning an equipped Sheiko prep and comp routine once again.

BloodandThunder
08-09-2010, 06:23 PM
8-9-2010
BW 230.5 (only gained 4 lbs from vacation not bad)

During Day: around 75 minutes walking

PM: DE Upper
Box Squats - Wide Stance, Below Parallel, Low Bar Position - 8 x 2 - 320 vs. average bands w/ old centurion suit down
Speed Sumo Pulls - 10 x 1 - 305 vs minis
Oly Squats - 3 x 8 - 331
Slow Eccentric GHR - 2 x 12
Neutral Grip Pullups - 1 x 7,7,7,5
Side DB Oblique Bends - 3 x 8 each side - 120

Post Workout: 5 Long Hill Sprints

Upping the volume and reducing the exercises with a larger focus on compounds over the next 8 weeks.

BloodandThunder
08-10-2010, 06:18 PM
8-10-2010

Earlier: Walking 2 x 20 mins

BW 230.5
PM ME Upper
Floor Press vs some type of chain resistance (82 lbs total chain) - 1RM - 355
CG Rack Lockouts Floor Press Style - 5 x 3 - 425
Tbar row - 4 x 7 - 180
Side DB Raise - 3 x 10 - 35s
Shrugs - 3 x 20 - 315
BB Curl - 4 x 6 - 115
Plate Pinches for time - 2 x each hand - 2 10 lb plates
Mini Band resisted Ab Wheel - 1 x 8,6
Hanging Leg Raise - 2 x 11

BloodandThunder
08-17-2010, 06:29 PM
Been chaotic the past three weeks, should be back to 4x week workouts
8-17-2010
Earlier walking 2 x 20 mins

Evening SE/DE Lower
Narrow Lower Bar Squat - 3 x 6 - 445
Speed Sumo Pulls - 9 x 1 - 335 vs minis
Cambered Bar Seated GM - 3 x 8 - 255
Thick Bar Neutral Grip Pullups - 1 x 5,5,5,4,4 vs 22 lbs chain
GHR vs 22 lb chain - 3 x 10
Side DB Oblique - 1 x 10 each side - 120

BloodandThunder
08-18-2010, 07:49 PM
8-18-2010
earlier walking 2 x 20 mins

PM Weight: 227.5
1brd - 1RM - 430
CG Rack Press - 3RM - stopped 530
Tbar row - 4 x 5 - 190
Rope Pushdown - 3 x 15 - 165
Cable Abs - 4 x 15 - 105
Face Pull - 4 x 15 - 165
BB Curl - 3 x 5 - 125
DB Pinches - 3 sets for time

BloodandThunder
08-20-2010, 06:36 PM
8-20-2010

Walking 2 x 20 mins

PM ME Lower
Narrow Low Bar Squat vs 110 lb. chain - 1RM - stopped at 455
Conventional Rack Pull below knee - 3RM - stopped at 525
Stiff Legged Ultra wide Sumos - 3 x 12 - 225
Thick Bar Pullups - 5 x 4 vs 22 lb chain

BloodandThunder
08-21-2010, 04:33 PM
8-21-2010
DE Upper

Speed Bench - 8 x 3 - 205 vs monsters
Cambered Bar Bench - 4 x 5 - 225 (2 sec pause each rep)
Strict OH Press - 1 x 5 ramping from 135 to 175 by 10 lbs
Rolling Ext - 3 x 8 - 70s
1 arm DB Row - 3 x8 - 150
Seated Vbar row - 3 x 8 - 195
hammer db curl - 3 x 8 - 60

BloodandThunder
08-23-2010, 06:23 PM
8-23-2010

Pulled an all nighter
Walking 2 x 20 mins

PM 1 hour nap then
DE Lower
Narrow Low Bar Squat - 3 x 5 - 465
Speed Pulls - 6 x 1 - 365 vs minis
Cambered Bar Seated GM - 3 x 8 - 265
Thick Bar Neutral Grip Pullups - 1 x 6,5,5,5 - vs 22 lbs chain
Ab Wheel - 3 x 10
GHR vs 22 lb chain - 3 x 8

BloodandThunder
08-24-2010, 06:09 PM
8-24-2010
Earlier Walking 2 x 20

PM BW 230

PM ME Upper
Rev Band Bench (AVG Bands) - 1RM - stopped at 510
Football Bar Extensions - 3RM - stopped at 180 + bar
T bar Row - 5 x 5 - worked up 225
BB Curl - 4 x 5 - worked up to 115
Rope pushdown - 3 x 10 - 195
Front Plate Raise - 4 x 12 - 55 lbs

Abs
Turkish Getup 1 x 8 each arm - 12 kg kb
Hanging Leg Raise - 2 x 12

BloodandThunder
08-26-2010, 10:04 PM
8-25-2010
Walking 2 x 20 mins
Cardio - 30 mins

8-26-2010
Walking 2 x 30 mins

BloodandThunder
08-27-2010, 05:47 PM
8-27-2010
Earlier Walking 2 x 20 mins

PM BW: 227.5
PM ME Lower
Narrow Low Bar Squat - 3RM - stopped at 505 (PR)
Conventional Rev Avg. Band Pulls - 1RM - 585 (PR)
Wide Straight Leg Pull Thrus - 3 x 12 - 150
Backward Sled Drag - 210, 255, 300 x 50 yard each
Thick Bar Pullup - 5 x 6
Thoratic Extensions on GHR with Cambered Bar - 2 x 15

Hill Runs - x 10

BloodandThunder
08-30-2010, 08:40 AM
8-29-2010
Walking x 40 mins
Hill Sprints x 13

Rehab Band Lower
Avg Band GMs - 2 x 20
Avg Band Thoratic GMs - 2 x 20
Hip Band Abduction/Adduction - 2 x 15 each leg
Glute Bridges - 2 x 10 BW
Band Leg Curl - 2 x 15 each leg

BloodandThunder
08-30-2010, 06:17 PM
8-30-2010
Fasted AM Cardio - 22 mins

Walking 2 x 20 mins

PM SE Lower
Narrow Low Bar Squat - 3 x 4 - 480
Sumo RDL - 3 x 12 - 325
Cambered Bar Seated GM - 3 x 8 - 275
GHR vs light band - 3 x 8
Side DB Oblique - 2 x 8 - 130
Ab Wheel - 2 x 12

NickAus
08-30-2010, 06:58 PM
"Upping the volume and reducing the exercises with a larger focus on compounds over the next 8 weeks".

Smart, I like following your training, different to mine but I like it!

BloodandThunder
08-31-2010, 06:19 PM
Thanks Nick. Just trying to focus more on movements that have better carryover to 1RM than hypertrophy

8-31-2010
Walking 2 x 25 mins

AM Rehab
Monster mini band abduction/adduction - 2 x 15 each
Monster mini band leg curl - 2 x 20 each leg
band resisted donkey kicks - 2 x 10 each leg
band leg extensions - 2 x 12 each leg
Average band thoratic GMs - 2 x 20

PM BW: 227.0 ----light
PM ME Upper
2brd - 1RM - stopped at 425....upper back very sore and i felt shot
floor press rack presses - 3RM - stopped at 455....shut it down after this
Chinups - 1 x 8,7,7,7
Tri pushdown - 3 x 15 - 180
Side DB Raise - 3 x 8 - 40s
Bottom End Pushups (keeping tension on pecs) - 3 x 30

BloodandThunder
09-02-2010, 06:14 PM
9-2-2010
AM Upper Rehab
Band pushdown - 100 reps
Band pull aparts - 60 reps
pushups - 40 reps
face pulls - 45 reps
one arm rows - 45 each arm

PM ME Lower
BW 227.5
Cambered Bar GMs - 1RM - stopped 465
Low Bar Narrow Squat - 3 x 8 - 365 beltless
Slow Eccentric GHR - 3 x 8
Pullups - 1 x 6,5,5,5
Cable Abs - 4 x 15 -110

BloodandThunder
09-03-2010, 04:22 PM
9-3-2010

Walking 2 x 20 mins

Sled Pulls (forward then backward) 3 x 100 yds - 110 lbs
Rev Hyper 2 x 20 - 45 lbs

SE Upper
Wide Illegal Bench - 4 x 5 - 325
1 Arm Rows - 3 x 8 - 150s
Throat Press - 4 x 5 - 175
Tate Presses - 3 x 8 - 135
Hammer DB Curls - 3 x 10 - 60s
KB Turkish Getups - 1 x 8 each side - 12 kb
2" Wrist roller- 3 x 2 rolls - 10 lb plate
KB Rack Carry - 3 x 100 yd - 2 35 kbs

BloodandThunder
09-07-2010, 06:24 PM
9-4-2010
Upper Rehab
Band Pull aparts x 60
band pushdown x 100
pushups x 20
college football x 1

9-7-2010
Walking 2 x 25 mins

PM SE Lower at crappy university gym
Narrow Low Bar Squat - 5 x 5 - 450
High Bar Seated Gms - 3 x 10 - 255
Pullups - 1 x 6,6,6,5,5
Side DB Bends - 3 x 10 - 110

NickAus
09-07-2010, 07:06 PM
Some great movements in here!!

Since I started doing plenty of side bends my squat went right up.

Looking good!!

BloodandThunder
09-08-2010, 05:32 PM
Thanks Nick

9-8-2010
Walking 2 x 35 mins

PM Upper ME
Floor Press - stopped at 370 x 1
CG Rack Lockouts - stopped at 455 x 3
BB Row - 4 x 5 - 265
Face Pulls - 4 x 15
V Bar Pushdown - 3 x 15
BB Curl - 4 x 5 - 115

BloodandThunder
09-13-2010, 08:01 AM
9-10-2010
Walking 2 x 20 mins

ME Lower
Sumo DL - 6 x 1 - 507
Conventional Stiff Legged DL - 3 x 8 - 312
Neutral Grip Pull - 1 x 7,5,5
Cable Ab Pulldown - 4 x 15 -95

9-12-2010
GPP Lower
Mini Band Hip Abduction/Adduction - 3 x 15 each
Mini Band Leg Curl - 4 x 20 each leg
Mini Band Leg Extension - 3 x 15 each leg
Average Band GM - 3 x 15
Average Band Thoratic GM - 3 x 20
Single Leg Hip Thrust with back elevated - 3 x 10 each leg

Upper GM
Mini Band Pushdown - 3 x 30
Monster Mini Pull Apart - 4 x 20

Finally getting back to my normal gym tonight. Training has been garbage this past month and a half. Need to dial it the next month before meet prep.

BloodandThunder
09-13-2010, 07:18 PM
9-13-2010

Walking 2 x 20 mins

PM RE Upper
Had to cut it quick since I was coaching the newbies tonight for an hour
OH Press - 5 x 5 - 175
DB Punch Style - 3 x 8 - 120
Face Pulls - 4 x 15
Hammer DB Curl - 3 x 8 - 60s
DB Row - 1 x 8 - 120s (got rid of the 150s :( )
Rolling Ext - 4 x 10 -65s

BloodandThunder
09-14-2010, 01:40 PM
9-14-2010
AM Extra Workout
Mini Band Pushdown - 3 x 30
Monster Mini Band Pull Aparts - 4 x 20
Wide Pushups - 3 x 25

Walking 2 x 20 mins

PM SE Lower
Narrow Low Bar Squat - 4 x 4 - 475
Sumo RDL - 3 x 8 - 361
GHR - 3 x 15 - BW
Lat Pulldown - 3 x 8 - 225
Side DB Oblique - 2 x 8 - 120s

BloodandThunder
09-15-2010, 07:03 PM
9-15-2010

20 min walking

PM ME Upper
2 board - 1RM - stopped 455
4 brd - 5RM - worked up to 445
Hammer Row - 5 x 8 - 270
Rope Pushdown - 4 x 15
BB Curl - worked up to 120 x 5
Side DB Raise - 4 x 10 - 35s

BloodandThunder
09-16-2010, 07:32 PM
9-16-2010
Walking 2 x 20 mins

PM ME Lower
6" Sumo Block Pulls - 1RM - stopped at 600
1 Legged Leg Press - 2 x 8 each leg - 300 lbs
GHR - 1 x 12 - BW
Underhand Lat Pulldowns - 4 x 8 - 240

Coached some more so not much time for work

BloodandThunder
09-20-2010, 08:39 AM
9-17-2010

Walking 2 x 30 mins

Upper GPP
Mini band pushdown - 3 x 30
Monster mini Band pull apart - 3 x 20
Pushup - 2 x 20

Took the weekend off...get in the main weightroom Mon-Thurs so I guess that's when I'm lifting.

BloodandThunder
09-20-2010, 07:05 PM
9-20-2010

Walking 2 x 30 mins

PM SE Upper
Illegal Wide Paused Bench - sets of 6 until 3 x 6 - 295
Throat Press - 5 x 5 - 175
DB Row - 3 x 15 - 120
OHP - 5 x 4 - 185
Hammer DB Curl - 3 x 8 - 65

BloodandThunder
09-22-2010, 05:57 AM
9-21-2010
AM Upper GPP
Band Pushdown - 3 x 33
Band Pull Apart - 3 x 20
Pushup x 20

PM SE Lower
Narrow Low Bar Squat - 4 x 3 - 490
Halting Sumos (pull til knee extension, 2 sec pause each rep) - 4 x 4 - 405
Wide Lat pulldown - 3 x 8 - 240
Pull Through - 2 x 12 - 140
Cable Ab Pulldown - 5 x 5 - 120

BloodandThunder
09-22-2010, 06:52 PM
9-22-2010

Walking 2 x 20 mins

PM ME Upper
1 board - 1RM - failed at 430
CG 3 board - worked up to 405 x 3
Seated Row - 5 x 8
Face Pull - 4 x 12
Rope Pushdown - 4 x 12

NickAus
09-22-2010, 08:13 PM
Some great raw strength!!

BloodandThunder
09-27-2010, 02:29 PM
Thanks Nick

9-23-2010
Walking 2 x 20 mins

SE Lower
6" Sumo DL Box Lockouts - 5 x 3 - 505
Underhand Pulldowns - 3 x 8 - 240
Cable Ab Pulldowns - 5 x 15
Some BS Lower accessory work

9-24-2010
Walking 2 x 20 mins

9-25-2010
Walking 2 x 30 mins

Bought an Ab Wheel to help spend less time at gym. No excuse to skip ab work now. Will try to throw on equipment this week and then I begin a prep and competition cycle next week. BW is where I want it at. Sick of cutting too much weight and now I can get into my shirt more often.

BloodandThunder
09-27-2010, 06:59 PM
9-27-2010
Walking 2 x 20 mins

PM BW in clothes: 232.5
DE Upper
Speed Bench vs monsters - 9 x 3 - 195
Paused DB Bench - 3 x 8 - 120s
Throat Press - 5 x 5 - 185
One Armed Sitting Rows - 3 x 8 - 135
Face Pulls - 4 x 20 - 165
Hammer DB Curls - 3 x 8 - 65s
Ab Wheel - 3 x 8

BloodandThunder
09-28-2010, 06:56 PM
9-28-2010

Walking 2 x 20 mins

PM BW 232 post workout
Lower workout
Comp Stance Squat - worked up to 595 x 2, loose centurion down, metal all blacks
High Bar GMs - 3 x 8 up to 225
GHRs - 4 x 8 with 25 plate
Pull Throughs - 3 x 15

BloodandThunder
09-29-2010, 06:14 PM
9-29-2010
Walking 2 x 20 mins

Beat up x 1

PM BW - 231.5
Gear Whore Time!
1brd shirted bench - worked up to 525 x 1 - loose Fury
rope pushdowns, side delts, cable crossovers for some blood flow

Four days in a row is too much so I'll keep back accessory work to Saturday. Bench absolutely flew up and had no problems touching 525 to the board. Not bad considering this is the first time I've put on a shirt since my meet in March

NickAus
09-29-2010, 07:37 PM
Bench sounds on track for some big PR's bro!!

BloodandThunder
09-30-2010, 06:26 PM
9-30-10

Walking 2 x 20 mins

Feeling like a bus ran me over x 1

PM
Sumo DLs - 7 x 1 - 515
Wrist Roller and Sledge Levering

Too beat up for accessory work but these singles were pretty easy

BloodandThunder
10-04-2010, 11:09 AM
Absolutely beat up so I took off the rest of the week. Lots of walking and foam rolling. Feel pretty rested.
Today starts my nine week modified sheiko prep/comp for my december meet. Or as we call it, Happy Boris Day!

Mostly a raw training period except with gear work built in on higher end sets:
Day 1: Squat (raw then suit down/wraps)/Bench (raw and then 2 board)/2nd period of raw squats
Day 2: Either halting pulls/deficit pull/ or sumo (raw then equipped)/ raw bench period/ halting pulls or sumo (raw then equipped)
Day 3: Either a Bench(raw then shirt)/Squat (raw then suit down/wraps)/Rack Press day or Squat (raw then suit/wraps)/BP (raw then shirt)/ 2nd period of raw squats
Day 4: Low volume day....Either Deficit DLs/Incline and Military and Bench assistance/Block Pulls or Halting Pulls/Incline and Military and Bench Assistance

10-4-2010
Walking 2 x 25 mins

PM Sheiko CMS Prep Week 1
Comp Stance Squat
1 x 5 - 295
2 x 4 - 355
2 x 3 - 415
5 x 2 - 475 add belt

Comp Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 add 2brd

Comp Squat
1 x 5 - 295
1 x 5 - 355
5 x 4 - 415

Accessory
Side DB Raise - 2 x 10 - 35s
Hammer DB Curls - 2 x 8 - 60s
V-Bar Pushdown - 2 x 10 - 140

Abs
Weighted Situp - 35 behind head - x 10
Side DB Oblique Bends - 1 x 10 each side - 90
Ab Wheel x 10

BloodandThunder
10-05-2010, 06:29 PM
10-5-2010

Walking around 25 minutes

PM Sheiko CMS Prep Week 1
Sumo DL
1 x 5 - 300
1 x 4 - 360
2 x 3 - 420
3 x 3 - 480 add belt
2 x 3 - 495 add briefs

Bench Pyramid
1 x 6 -210, 1 x 5 - 250, 2 x 4 -295, 2 x 3 - 315, 1 x 2 - 335, 1 x 2 - 415 (2brd), 2 x 3 - 315, 1 x 4 - 295

CG Bench (continuing the pyramid)
270 x 6
250 x 8
210 x 10

Halting Sumo DLs (2 sec pause)
1 x 4 - 300
1 x 4 - 360
5 x 4 - 420

High Bar GMs
5 x 5 - 185

NickAus
10-05-2010, 09:34 PM
You still feeling beat up?

Foam roller working for you?

BloodandThunder
10-07-2010, 09:59 AM
Foam roll before each session. also lacrosse ball tight knots too. i do contrast showers as well. still doesn't work out the soreness you get from pounding your body with this type of volume (especially when you do four workouts in five days)

10-6-2010

Walking for an hour

PM SS cardio x 25 mins

BloodandThunder
10-07-2010, 10:08 PM
10-8-2010
Walking x 30 minutes

PM BW 232
Sheiko CMS Week 1
Comp Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 295
2 x 3 - 335
3 x 3 - 415 Rev. Band

Squats
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
6 x 3 - 475 add belt

CG 2 board
1 x 5 - 250
1 x 4 - 295
5 x 3 - 335

BloodandThunder
10-08-2010, 07:42 AM
10-8-2010

Walking x 40 mins

AM Before Work
Deficit Pulls
2 x 3 - 300
4 x 2 - 360

Sumo Rack Pull below knee
1 x 4 - 360
2 x 4 - 420
2 x 3 - 480
4 x 2 - 540

CG Incline
5 x 4 - 265

Throat Press
4 x 6 - 175

BloodandThunder
10-11-2010, 10:26 AM
10-9-2010
Walking - 1 hour

10-10-2010
Some light rehab work
mini band pushdown - 3 x 25
2 mini band pull aparts - 3 x 15

NickAus
10-11-2010, 03:35 PM
Jeez your fast off the floor on your pulls!!

Could you please tell me what you think has helped you off the floor, I know you wrote a few things when I put the question up but any further advise would be great!

Not too many are as quick off the floor as you IMO.

ajweins
10-11-2010, 06:02 PM
Very impressive numbers.

I am glad I clicked on the log. Honestly, the only reason I decided to give it a look is I am hoping your name "blood and thunder" comes from the Mastadon album?

Anyway, good luck with the prep. Its nice to see a USAPL guy. I am going to do my first meet in March. I live in SD so there aren't much for meet options or fed options (USAPL is the only one around to my knowledge).

BloodandThunder
10-11-2010, 07:00 PM
ajweins - thanks for checking in. yea it comes from the song off leviathan. moby dick is a great novel and parallels alot in my life. good luck with your training.

nick - i am very fast off the floor lol. however i have a terrible mid-range leverage issue. i pull low to mid 500's weights just as fast as some guys do who pull 6-7. my special exercises also match them. however due to my thick build, shorter arms, i can't keep my back isometrically erect mid range. if u watch my 600 pound pull, you'll see this horrible wall I hit midway up. I'm actually stronger off a 4" block than a 6" block lol due to leg drive. ive attacked this all summer and it helps.

my speed off the floor is probably most attributed to years and years of low wide box squats against tension. been doing them for years and i find they have more carryover to sumo than a single ply IPF squat. Add in my low bar squatting and years of GHRs, lunges, etc and I find that really helps the speed off the floor. If I were you, I'd also try different foot positions for maximum leg drive. I looked at how Marc Bartley pulled since we had a similar build. I obviously can't get away with something Lamar Gant would do lol.

BloodandThunder
10-11-2010, 07:07 PM
10-11-2010
Walking x 40 mins

PM Sheiko CMS Prep Week 2
Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 295
3 x 3 - 335
1 x 2 - 355
1 x 2 - 445 (add 2 board)
2 x 1 - 475 (add loose Fury) - no 2 board

Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
2 x 3 - 475 add belt
1 x 3 - 525 add loose centurion straps down
2 x 3 - 575 add metal all blacks 2m

CG 2 board
1 x 4 - 250
2 x 4 - 295
4 x 4 - 355

Getting in the shirt alot earlier in my prep. Subbing 2board volume for rack press and using reverse band bench on my 2nd day each week. Think this will peak my lockout better and attack my low end equipped bench better after reviewing numbers from March. Squats felt good.

NickAus
10-12-2010, 03:53 AM
Thanks for you help!! I have had to lay off the wide box squats as my shoulder is pretty bad but will hit em hard once I'm ready.........wish we had a GHR everyone loves them, used one once and it was the best hamstring movement Ive done.

I guess all hip and hammy builders will help, I have started 4.5" deficit pulls for 5s and I can tell they are helping in many ways.

Your new bench plan sounds good bro!!

BloodandThunder
10-12-2010, 08:25 AM
Nick
Honestly, I think SSB is the king for Wide Box Squats. IT forces you to stay upright as you drive off the box, which is exactly what you want when you drive off the floor. Plus it helps work around the shoulder issue. I'd def pick one up if I were you.

Maybe throw in Dead Stop Leg Presses. Kind of mimics quad drive off the floor.

smitsky
10-12-2010, 03:50 PM
10-11-2010
Walking x 40 mins

PM Sheiko CMS Prep Week 2
Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 295
3 x 3 - 335
1 x 2 - 355
1 x 2 - 445 (add 2 board)
2 x 1 - 475 (add loose Fury) - no 2 board

Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
2 x 3 - 475 add belt
1 x 3 - 525 add loose centurion straps down
2 x 3 - 575 add metal all blacks 2m

CG 2 board
1 x 4 - 250
2 x 4 - 295
4 x 4 - 355

Getting in the shirt alot earlier in my prep. Subbing 2board volume for rack press and using reverse band bench on my 2nd day each week. Think this will peak my lockout better and attack my low end equipped bench better after reviewing numbers from March. Squats felt good.

You got some strong work going in here Bro! Impressive. Keep going.

NickAus
10-12-2010, 03:51 PM
Nick
Honestly, I think SSB is the king for Wide Box Squats. IT forces you to stay upright as you drive off the box, which is exactly what you want when you drive off the floor. Plus it helps work around the shoulder issue. I'd def pick one up if I were you.

Maybe throw in Dead Stop Leg Presses. Kind of mimics quad drive off the floor.

Sounds good........I will invest in one maybe when my training partner gets back next month we can go halfs.

Thanks for the help I will post a video soon of some sumo speed pulls and work up to 500+ to so you can see what I look like at 90%.

BloodandThunder
10-12-2010, 06:48 PM
I'll check those out for sure

10-12-2010
Walking x 40 mins

PM Sheiko CMS Prep week 2
Deficit Pulls
1 x 3 - 300
2 x 3 - 360
4 x 2 - 390

Bench Pyramid
1 x 5 - 210, 1 x 4 - 250, 2 x 3 -295, 3 x 2 - 335, 2 x 3 - 315
1 x 4 - 295 CG
1 x 6 - 250 CG
1 x 8 - 210 CG

Sumo DLs
1 x 4 - 300
1 x 4 - 360
2 x 3 - 420
4 x 3 - 480

GM - 4 x 5 - 135

Assistance Medley of Hammer Curls, Side DB Raises, Cable Rows, Face Pulls, and Lat Pulldowns

BloodandThunder
10-14-2010, 06:53 PM
10-14-2010

Walking x 50 mins

PM Sheiko CMS Prep week 2
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
2 x 3 - 475 add belt
1 x 3 - 525 add loose centurion straps down
2 x 3 - 575 add metal all black 2.0 wraps

Average Band Reverse Band Bench
1 x 5 - 285
1 x 4 - 340
5 x 3 - 395

Squat
1 x 5 - 295
1 x 5 - 355
4 x 4 - 415

Side Raises 2 x 10

BloodandThunder
10-15-2010, 05:41 PM
10-15-2010

Walking x 60 mins

PM Sheiko CMS Prep Week 2
Strict OH Press - 5 x 5 - 135-175 +10 each set
Throat Press - 5 x 8 - 135
BB Curl - 3 x 5 - 95
BB Row - 1 x 8 - 225

Halting Pulls (pull above knee 2 sec pause)
1 x 4 - 300
1 x 4- 360
2 x 3 - 420
5 x 2 - 450

back at apt
Monster Mini pull apart - 3 x 20
Wide Pushups - 3 x 20
Ab Wheel - 50 reps

NickAus
10-16-2010, 02:20 AM
Awesome training!!

The halting pulls sound hard.

BloodandThunder
10-17-2010, 06:22 PM
yea halting pulls are rough on the lower back

10-17-2010
Morning
Did a 5K Walk

PM Sheiko CMS Prep Week 3
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
5 x 3 - 475 add belt

Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 2brd

Squat
1 x 5 - 295
1 x 5 - 355
5 x 5 - 415

NickAus
10-17-2010, 06:45 PM
Great work!!

BloodandThunder
10-18-2010, 06:22 PM
10-18-2010

40 mins walking

PM Sheiko CMS Prep Week 3
DL
1 x 4 - 300
1 x 4 - 360
2 x 3 - 420
3 x 3 - 480 add belt
2 x 3 - 495 add backward centurion straps down

Bench Marathon
1 x 8 - 210, 1 x 7 - 230, 1 x 6 -255, 1 x 5 - 275, 1 x 4 - 295, 2 x 3 - 315, 2 x 2 - 335, 2 x 1 - 355, 2 x 2 - 335, 2 x 3 - 315
1 x 4 - 295 CG
1 x 6 - 275 CG
1 x 8 - 255 CG
1 x 10 - 230 CG
1 x 12 - 210 CG

Halting Pulls
1 x 4 - 300
1 x 4 - 360
5 x 4 - 420

GMs - 5 x 5 - 135

Hammer DB Curl - 3 x 10 - 55s

BloodandThunder
10-20-2010, 06:30 PM
10-19-2010
Walking x 60 mins

10-20-2010
Walking x 30 mins

PM BW 232.5
Sheiko CMS Prep Week 3
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
3 x 3 - 475 add belt
1 x 2 - 545 add loose centurion straps down
2 x 2 - 615 add 2.0m all black wraps

Average Rev Band Bench
1 x 5 - 265
1 x 4 - 315
2 x 3 - 365
6 x 3 - 420

Squats
1 x 6 - 295
1 x 6 - 355
4 x 6 - 385 add loose belt

Face Pulls - 2 x 15
Cable Abs - 2 x 15
BW Dips - 5 x 6

BloodandThunder
10-21-2010, 06:17 PM
10-21-2010
Walking x 40 mins

PM BW 231.5
CMS Sheiko Prep Week 3
Deficit Pulls
1 x 3 - 300
2 x 3 - 360
4 x 3 - 390

DB Extensions - 3 x 10 - 55s
BB Curls - 3 x 5 - 115

CG Bench
1 x 6 - 210
1 x 6 - 255
5 x 6 - 275

Block Pulls
1 x 4 - 360
2 x 4 - 420
2 x 4 - 480
4 x 4 - 510

BloodandThunder
10-25-2010, 07:33 PM
10-25-2010
Walking x 40 mins

PM Sheiko CMS Prep Week 4
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
4 x 3 - 475 add belt
1 x 3 - 525 add loose centurion, straps down
2 x 3 - 575 add 2.0m all blacks

Bench
1 x 5 - 210
1 x 4 - 255
2 x 3 - 295
2 x 3 - 335
1 x 2 - 355
1 x 2 - 440 add 2 board
1 x 1 - 475 with loose Fury, no boards, dumped
1 x 1 - 495
2 x 3 - 335 no Fury

Assistance Medley - Hammer Curls, Light Band Pull Aparts, Side DB Raises, Sledgehammer Levering

BloodandThunder
10-26-2010, 06:21 PM
10-26-2010
Walking x 40 mins

PM BW 233
Sheiko CMS Prep Week 4
Deficit Pulls
1 x 3 - 300
2 x 3 - 360
4 x 2 - 420

CG Bench
1 x 5 - 210
1 x 5 - 255
2 x 5 - 295
3 x 4 - 315
2 x 4 - 390 add 2 board

Sumo DLs
1 x 4 - 300
1 x 4 - 360
2 x 3 - 420
3 x 3 - 480 add belt
1 x 2 - 510
2 x 2 - 530 reverse centurion

Assistance: Ab Wheel, Cable Rows, Rear Delt Pec Deck

10-27-2010
Walking x 40 mins
SS Cardio x 25 mins

NickAus
10-28-2010, 03:24 AM
Impressive work load bro!!

Hey do you have any tips on getting more out of your briefs/suit for sumo's? Feet slightly forward so you are sitting back into the gear more or would that just put your hips to far away from the bar?

Thanks.

BloodandThunder
10-28-2010, 08:40 AM
Nick,
I'm pretty terrible when it comes to sumo to begin with, the suit only adds in the unpredictability of my lockout issue. I will say to train with the straps up as much as possible and to make sure you have a good starting position. I've gone from a grip and rip technique to more of a sitting my butt back with my legs straight and then pushing my hips forward to engage the pull. I'm not much of a gear whore when it comes to DLing. I tend to get lazy and not want to put my actual suit on at meets so I use a loose 7 year old centurion to pull in. I like having the hips loose and the straps tight.

BloodandThunder
10-28-2010, 07:43 PM
10-28-2010
Walking x 40 mins

Sheiko CMS Prep Week 4
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
3 x 3 - 475 add belt
1 x 2 - 545 add loose centurion straps down
2 x 2 - 615 add 2.0m metal all blacks

Bench
1 x 5 - 210
1 x 4 - 255
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 add Average Rev Bands

Squat
1 x 4 - 325
1 x 3 - 385
5 x 3 - 445 add belt

BloodandThunder
10-31-2010, 05:10 PM
10-31-2010
PM Sheiko Comp Week 1
Deload workout before Evaluation day tuesday

Squat
1 x 3 - 295
2 x 3 - 355
2 x 3 - 415
3 x 2 - 445 add loose belt

Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
3 x 2 - 315

Pushups - 5 x 10
Ab Wheel - 5 x 10
Various light assistance work

BloodandThunder
11-02-2010, 11:52 AM
11-2-2010
Walking x 50 mins
Evaluation Day on Tuesday working up to current 100%'s

BloodandThunder
11-02-2010, 07:04 PM
11-2-2010
Walking x 40 mins

PM Sheiko Evaluation Day - Carb Depleted (233 BW)
Squat w/ Q Bar
1 x 3 - 295
1 x 3 - 355
1 x 3 - 415
1 x 3 - 465 add loose centurion straps down + comp belt
1 x 3 - 525
1 x 2 - 585 add 2.0 m metal all blacks
1 x 1 - 645 straps up
1 x 1 - 705 w/ 2.0 m convicts

Bench w/ Q-bar
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
1 x 2 - 335
1 x 2 - 415 add 2 board
1 x 1 - 475 add loose Fury and 24" 2XHs
1 x 1 - 530

DL w/ Q-bar
1 x 3 - 300
1 x 3 - 360
1 x 2 - 420 add belt
1 x 2 - 500 add loose centurion backwards
1 x 1 - 560 straps up
1 x 1 - 605

BloodandThunder
11-04-2010, 06:11 PM
11-4-2010
Walking x 40 mins

PM Sheiko CMS Comp Week 1
Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
6 x 2 - 475 add belt

Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 w/ Reverse Average Bands

Squat
1 x 3 - 325
1 x 3 - 385
4 x 3 - 445 loose belt

Hammer DB curls

NickAus
11-04-2010, 07:03 PM
Looking very good on all lifts!!

BloodandThunder
11-04-2010, 10:03 PM
http://www.youtube.com/watch?v=derKLwzZ25U

Video of the Evaluation Day
Squats: Need to sit back more at the beginning when I break my hips. The walkout screwed up my starting stance since we don't have J-hooks. Unracking 705 off of V-hooks is near impossible. Need to pull my elbows under the bar a little more.

Bench: Felt decent, need to stay in control more during the last second off the chest. Majority of butt stayed on the bench so that worked out. Feet were slipping due to the floor so my leg drive got killed.

DL: is just an abomination at this point lol. Rocket it up then hit the wall. Need to pull back earlier to allow myself to push my glutes through. I also need to lengthen my back before I pull in the suit. The platform sucks so I was slipping which didn't help with maximal weight.

So I totaled 1840 with a hitch. I'm certain I can near 1825 with my tight equipment in Dec.

At this point, I think I will take off equipped meets for at least a year especially with starting a new job around May. I want to add around 100 lbs more to my raw total and pull at least 600 conventional before throwing gear back on. To fix my DL, I'm simply going to attack my entire back through much more back volume (Rows, chins etc) in addition to pulling conventional and improving my hip extension drastically. My hamstrings and abs are strong enough to pull 650. My glutes, back, and quad drive aren't. I don't have good leverage so I need to be able to outrow, out-front squat/Oly squat, outchin/pullup more than a similar 650 puller with good leverage to near 650.

BloodandThunder
11-05-2010, 06:38 AM
Thanks Nick
11-5-2010
Walking x 50 mins

Halting Pulls
1 x 4 - 300
1 x 4 - 360
4 x 4 - 420

Sumo Rack Pulls
1 x 3 - 330
1 x 3 - 390
2 x 3 - 450
4 x 3 - 510

Inclines - 6 x 4 - 255
Throat Press - 5 x 6 - 135 +10 lbs each set
Band Pushdowns x 100
Band Pull Aparts x 80
Rows - 3 x 8 - 225

BloodandThunder
11-08-2010, 06:58 PM
11-8-2010
Walking x 40 mins

PM Sheiko CMS Comp Week 2
Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
3 x 3 - 475 add belt
1 x 2 - 555 add loose centurion straps down
2 x 2 - 615 add 2.0 m metal all blacks

Bench
1 x 3 - 215
1 x 3 - 255
2 x 3 - 295
1 x 2 - 335
1 x 2 - 415 add 2brd
1 x 1 - 440 add 2brd
2 x 1 - 495 no board, loose Fury

Squat
1 x 4 - 295
1 x 4 - 355
4 x 4 - 415 add loose belt

Band pushdowns, band pull aparts, ab wheel

NickAus
11-08-2010, 07:31 PM
Great work!!

BloodandThunder
11-09-2010, 06:27 PM
Thanks Nick

11-9-2010
Walking x 40 mins

PM Sheiko CMS Comp Week 2
Sumo DL
1 x 3 - 300
1 x 3 - 360
2 x 3 - 420
3 x 3 - 480 add belt
1 x 2 - 510
2 x 2 - loose centurion

Bench
1 x 3 - 205
1 x 3 - 255
2 x 3 - 295
2 x 3 - 335
3 x 3 - 415 add 2 brd

Sumo RDL w/ straps
1 x 3 - 315
1 x 3 - 365
4 x 3 - 415

GMs - 5 x 5 - 135
Hammer Curls, Rev. Pec Deck, Rows, Pulldowns

NickAus
11-10-2010, 03:06 PM
Another great day...

BloodandThunder
11-11-2010, 07:30 PM
Thanks Nick, getting close and anxious

11-10-2010
Walking x 40 mins
SS Cardio x 20 mins

11-11-2010
Walking x 40 mins

PM Sheiko CMS Comp Week 2
Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
2 x 3 - 475 add belt
1 x 3 - 525 add loose centurion straps down
2 x 3 - 575 add 2.0 m all blacks

Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
1 x 2 - 335
1 x 2 - 415 add Rev. Average Band
3 x 1 - 445 " " "

Squat
1 x 3 - 325
1 x 3 - 385
4 x 2 - 445

BloodandThunder
11-12-2010, 06:38 AM
11-12-2010
Walking x 50 mins

AM Sheiko CMS Comp Week 2
Pause Bench
1 x 3 - 235
2 x 3 - 275
5 x 3 - 315

Throat Press - 5 x 4 - top set 205
Seated GMs - 3 x 8 - 135
BB Row - 2 x 5 - 225
BB Curl - 3 x 8 - 95
Band pull apart, band pushdown - 4 x 20

Sumo DL
1 x 3 - 300
1 x 3 - 360
2 x 3 - 420
6 x 2 - 480 add belt

BloodandThunder
11-15-2010, 06:42 PM
11-15-2010
Walking x 40 mins

PM Sheiko CMS Comp Week 3
Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
1 x 2 - 335
1 x 2 - 415 2brd
2 x 1 - 475 fury to chest

Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
2 x 2 - 475 add belt
1 x 2 - 525 centurion suit down
2 x 2 - 575 2.0m metal wraps

CG Rack Press
1 x 3 - 325
1 x 3 - 385
4 x 2 - 445

GMs - 5 x 5 - 135
Band pushdowns/band pull aparts

BloodandThunder
11-16-2010, 06:17 PM
11-16-2010
Walking x 40 mins
PM BW 230.5

Sheiko CMS Comp Week 3
Bench
1 x 3 - 210
2 x 3 - 255
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 2brd

Sumo DL
1 x 3 - 300
1 x 3 - 360
2 x 2 - 420
5 x 2 - 480

Side DB Obliques, Reverse Pec Deck., Cable Rows, Lat Pulldowns, Cable Abs

BloodandThunder
11-17-2010, 02:06 PM
11-17-2010
Walking x 40 mins

11-18-2010
Walking x 40 mins

Sheiko CMS Comp Week 3
Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
2 x 2 - 475 add belt
1 x 1 - 555 add centurion straps down
1 x 1 - 615 add 2.0 m wraps and straps up

Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
2 x 2 - 335
3 x 2 - 415 add reverse average bands

Squat
1 x 3 - 325
1 x 3 - 385
4 x 3 - 445

Sitting GMs - 4 x 4 - 135

BloodandThunder
11-19-2010, 06:33 AM
11-19-2010
Walking x 1 hour
AM BW 231

Sheiko CMS Comp Week 3
Incline Press - 5 x 3 - 255
Throat Press - 5 x 4 - 135 +15 each set
Pullups x 5
BB Curls - 3 x 5 - 105
BB Rows - 3 x 5 - 225

Sumo DL
1 x 3 - 300
2 x 3 - 360
2 x 3 - 420
4 x 3 - 455

Cable Abs - 4 x 8

BloodandThunder
11-21-2010, 12:54 PM
11-20-2010
Band Pullaparts x 80
Band pushdowns x 100

11-21-2010
Walking x 1 hour
BW 229.5

Sheiko CMS Comp Week 4
Squat
1 x 3 - 295
2 x 3 - 355
2 x 3 - 415
2 x 2 - 475 add belt
1 x 2 - 525 add loose centurion straps down
1 x 2 - 575 add 2.0 m wraps

Bench
1 x 3 - 205
1 x 3 - 255
2 x 3 - 295
2 x 3 - 335
3 x 3 - 435 add Reverse GB

GMs - 4 x 4 - 135
Pullups - 2 x 5
BB Rows - 2 x 5 - 225

11-22-2010
Walking x 40 mins
Band Pull Aparts x 80
Band pushdowns x 100
Pushups x 50

Been taking epsom salt baths after workouts. I'm starting to recover from all the volume and the lifts are feeling good. Started reducing my calories to match the reduction in workout workloads. I think the taper is going very well

BloodandThunder
11-23-2010, 05:53 PM
11-23-2010
Walking x 40 mins

BW 227.5 socks/boxer briefs
Sheiko CMS Comp Week 4
Bench
1 x 3 - 205
2 x 3 - 255 paused
2 x 3 - 295 paused
2 x 2 - 335 paused
1 x 2 - 415 2brd
1 x 1 - 480 loose Fury to chest (rough opener)

Sumo DL
1 x 3 - 300
2 x 2 - 365
2 x 2 - 420
4 x 2 - 455 belt (75%)

Side DB Raises - 3 x 8 - 25s
Side DB obliques - 1 x 8 each side - 90
Weighted Situps - 1 x 8 - 25 behind head
Ab Wheel - 1 x 8
SS Cardio - 12 mins

Bench felt awesome, body is really peaking at this point

NickAus
11-23-2010, 06:17 PM
Time for a nice bench PR by the sounds!!

Have you dropped a little weight........5lb?

BloodandThunder
11-29-2010, 08:46 AM
I'm starting my cut to 220 alot earlier since I screwed it up in March. I was 225 before Thanksgiving. I'm usually like 13 over the Monday of meet week, which is this week. I want to be lighter too on Saturday since I'll be handling lifters all day and will need to eat a bit more.

10-24-2010
Band Pushdowns - 100 reps
Band Pullaparts - 80 reps
Pushups - 25
Walking x 40 mins
BW: 225.5

10-25-2010
Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
3 x 2 - 445 loose belt/sleeves (75%)

Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
4 x 2 - 335

GMs - 4 x 4 - 135
Rows - 2 x 5 - 225

Rested all weekend
Two quick workouts this week on a reduced calorie diet.

NickAus
11-29-2010, 02:18 PM
Best of luck bro!!

BloodandThunder
11-29-2010, 05:41 PM
Thanks, getting anxious!

11-29-2010
Walking x 40 mins

BW 230
DL
1 x 3 - 300
2 x 3 - 360
3 x 2 - 420

Bench
1 x 3 - 205
2 x 3 - 255
2 x 2 - 295
2 x 1 - 315

Cable Abs - 2 x 8

BloodandThunder
12-01-2010, 06:41 PM
11-30-2010
Walking x 40 mins
Rest

12-1-2010
Walking x 40 mins

PM BW 6pm (shorts, socks, tshirt) - 226.0
Last Workout
Squat
1 x 3 - 295
2 x 3 - 355
3 x 2 - 415

Bench
1 x 3 - 205
2 x 3 - 255
3 x 2 - 295

Meet Week Diet until 2 days out
730 AM - Black Coffee, Vitamins, 5g Fish oil, 1/2 cup plain oats, 1/2 cup blueberries, 6 egg whites, 3 eggs
10am - 10g BCAAs
12pm - 1 can tuna, franks red hot, olive oil, 2.5 cups broccoli
2pm - 10g BCAAs
4pm - 1 serving unsalted walnuts, 1 scoop whey
8pm - huge serving of kale, celery, franks redhot topped with 80% lean meat
10pm - 1 chicken breast, 5g fish oil, 1 serving unsalted walnuts

2 gallons of water a day....plus some black tea and green tea during the day

BloodandThunder
12-02-2010, 08:28 PM
12-2-2010
Walking x 40 mins
PM BW 6pm - 225.75 lbs (socks, shirt, shorts)

Cut going nicely, way ahead of schedule. gonna weigh myself before breakfast tomorrow

BloodandThunder
12-03-2010, 07:34 AM
12-3-2010
Walking x 40 mins
AM BW after breakfast (got too lazy to check before) - 226.0 lbs ------different scale than usual....also ate last meal of sodium for breakfast.

At work, then driving to KOP tonight. Wont be able to check weight on meet scale til tomorrow morning. Lots of ice and stretching tonight
Plan is too keep drinking 2 gals of water until 7pm Saturday. Then eat a few lemons. Then rehydrate after weighing in 7am Sunday. Lots of honey, olive oil, plain tuna, whey, and grapefruit Saturday throughout the day to keep hunger and energy at bay.

Planned openers: Squat - 290 kg (639 lbs); Bench - 215 kg (474 kg); DL - Most likley 215 kg (529 lbs) to keep it light for the next two.

BloodandThunder
12-08-2010, 10:56 AM
Meet Report
Spent all day Saturday on my feet handling lifters which was a mistake. Kept my sodium low,drank all day, and had some food up to around 5pm.

Sunday, weighed in at 99.6 kg, then refed with potato chips, tomato juice, gatorade/creatine, and PB/Honey/Banana sandwiches. Sipped on Wax y Maize while warming up on all three. The venue was decent, four ER Racks to warm up on, but the lack of projectors behind the stage was terrible. Noone had a clue when they were lifting, since there were two platforms and the announcer kept cheering instead of announcing the order for each. So handlers had to rely on looking at the projector from behind. Stupid for a meet with 240 lifters in it.

I was in a flight with 9 lifters total, so the meet FLEW by. I was supposed to be in the third flight but got moved 20 minutes beforehand to the first flight. So my warmups for squat were incredibly rushed.

Squat - 225 x 3, 275 x 3, 365 x 2, 415 x 2, 475 x 2, suit down + wraps 565 x 1.
1st attempt - 639 - 3 whites. Smoked it.
2nd attempt - 666 - 2 whites on the side (meet PR) - felt good, got a red from the front for depth despite whites on the side ????
3rd attempt - 699.5 - came down in the hole, spotter grabbed the bar before it was warranted. I was furious
4th attempt - 699.5 Got a WHOPPING 4 minutes to rewrap and compose myself for a 4th. Got the start command with 3 seconds left. Too gassed and got buried

I've hit 700 twice in the past year and would have gotten it. I pause in the hole due to my convicts and the spotters weren't used to it.

Bench - 135, 225, 275, 335, 2brd 385 x 3, 2 brd 415 x 1, negative with shirt 475, 465 x 1
Bench opener - 474 - 3 reds....Didnt hear my name at all until I was up...didn't set the shirt so I couldn't press it
2nd attempt - 474 ....3 reds....Destroyed it.....claimed by butt came up despite the fact I just shifted my hips, which is legal.
3rd attempt - 479 ...3 whites...should have gone to 505. I could have tripled this

DL - 135, 225, 315, 365, 415 suit down, 485 suit up
Opener - 529 - 3 whites destroyed it
2nd attempt - 562 - 3 reds...locked it out but hitched it in my usual trouble spot
3rd attempt - 562 - piece of cake. should have gone with 600 (12 lb meet PR)

2 meet PRs - 5/10
Very, very disappointed in myself about the 2nd DL. That was within my control. The squat and bench not so much. This was a championship style meet so breaking PRs is very hard to due when judging and the platform are very strict. Excessive depth and rules enforcing as well. This wasn't a national meet so I'm not pissed about it, just really ticked that I didn't get a fair shake at 700. My conditioning wasn't great. I could handle 9 lifts (or 10) but the rate was a bit much. I'm used to 15 lifter flights or so.

I probably won't compete until I graduate and begin my new job. So I'll start training raw for a good amount of time, putting my focus on raw squat, paused raw bench, and conventional DL for now. I want at least 600-425-600 if I'm around 220. I'll also be working on my GPP to get back more into shape for now. Taking off this week from barbell lifts to recoup.

NickAus
12-08-2010, 02:31 PM
2 meet PRs!!

Good stuff!!

Hey is the Blood and Thunder a Monowar thing?

BloodandThunder
12-10-2010, 07:53 AM
It's the title from the lead track of Leviathan by Mastadon which alludes to Moby Dick. Most PLers should read that book since its theme is similar to ours.

Taking off major training this week

12-6-2010 and 12-7-2010
40 mins walking

12-8-2010
40 mins walking and 22 mins SS Cardio

12-9-2010
40 mins walking, 22 mins SS Cardio, 25 pullups and 3x10 Cable Curls

BloodandThunder
12-13-2010, 09:30 AM
12-10-2010
40 mins Walking

12-12-2010
30 mins Walking

Week off is over and major training is back on

NickAus
12-13-2010, 01:58 PM
Look forward to seeing whats next...

BloodandThunder
12-13-2010, 06:15 PM
12-13-2010
Walking x 40 mins

PM SE Upper
Standing Strict OH Press - 4 x 6 - 150
Face Pulls - 3 x 15 - 150

Superset
Paused DB Press - 3 x 8 - 110s
Hammer DB Curls - 3 x 12 - 50s

Football Bar Extensions - 6 x 6 - Bar plus 110
Slow Eccentric DB Rows - 2 x 8 - 120
Ab Wheel - 2 x 10

BloodandThunder
12-14-2010, 10:18 AM
12-14-2010
Walking x 40 mins

AM Upper GPP
Mini Band Pushdowns - 3 x 33
Monster Mini Band Pull Aparts - 3 x 25
Wide Grip Pushups - 3 x 20

PM ME Lower
Low Bar Squats - 4 x 6 - 425
Concentric Cambered Bar GMs - 3RM - stopped at 425
Conventional RDLs - 3 x 20 - 221
Cable Abs - 3 x 12 - 120
Superset x 3 sets
Wide Thick Bar Pullups - 2 x 4
Slow Eccentric Glute Hams - 1 x 8

BloodandThunder
12-14-2010, 10:34 AM
Outline for the next four weeks

I have access to prowler/KBs/sled/chains for the next three/four weeks so I'll take advantage. GPP is numero uno concern as is getting my volume on non-big three lifts (rows/GM/pullups/chinups/OH press etc). I also only BB press once a week in this phase since I just did 4x a week for 2.5 months

All accessory lifts are ramped in weight over four weeks

Sunday
SE Upper
Periodized Strict OH Press
Paused DB Press 8-12 reps
Bar Extension (Football Bar or Throat Press) 5-6 reps
1 Arm Row (slow eccentric 8-12 reps, or Kroc style 15+)
Upper Back work (Face Pulls or KB Cleans)
Hammer Curls or Chinups
Non-weighted Abs

Monday
AM Upper GPP with Bands
ME Lower
Volume Squats via Prilepin's for 3 weeks, 3RM on 4th (4th week is a variation ie against chain or off box or reverse band)
GM variation for 3RM or Zercher Squat 3RM (GM 1/3, Zercher 2)....Full Range DL Variation 4th week (Either Deficit Pull or Reverse Band Pull)
RDLs 8-15 reps
GHR
Weighted Abs

Tuesday
Lower Sled work + Upper Light Sled Work

Wednesday
ME Upper
Low Range 1RM (Bench vs. chain, floor press vs. chain, 1 board, Incline)
Mid Range Volume Work (Rack Press variation, Board Work) 3-5 reps
Tricep Pushdowns 12-20 reps
Heavy Rows 5-8 reps
Pullups
BB Curls
Delt Work
Non-weighted Abs

Thursday
AM Upper GPP Band Work

PM DE Lower
Wide 1" Below Box Squats - DE Style - 12-15 sets very short rest with High Bar Position
Conventional Rack Pulls below knee against minis (220 at top) - 8-10 x 3
Leg Work circuit 2 sets each
Straight Leg Pull Thrus (Hammies and Lower Back)
Dead Stop 1 Legged Press (Quad drive)
Step Ups/Reverse Lunge/Bulgarians (Glutes)
Weighted Abs

Friday
Sled Work Lower

Will also be doing 25 min SS Cardio sessions daily as much as the body can take it. May sub in Tabata KB Complexs or Prowler work after Lower body days

BloodandThunder
12-16-2010, 07:23 PM
12-15-2010
Walking x 40 mins

12-16-2010
Walking x 40 mins

Very banged up including my triceps
PM Upper ME
Floor Press - 1RM - stopped at 370
Floor Press CG Rack Press - 3RM - stopped at 435
Superset - 3 sets
Side DB Raise - 1 x 15 - 30
Hanging Leg Raise - 1 x 10

Superset - 3 sets
T-bar Row - 1 x 8 - 160
1-Arm Rope Pushdown - 1 x 15 - 60

Chinups - 1 x 5,4,4,4

Lower GPP
Prowler Push-Drag - 25 yds - 13 mins with 20 kg on
Mini Band Leg Curl - 3 x 15 each leg
Light Band GMs - 2 x 20