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blong
08-11-2010, 06:58 PM
Beginning a new log, kind of a bad time because I am feeling beat up at the moment and will look to deload in a couple of weeks but oh well. Current supplements are Results,Protein,Fish oil and Flax seed oil. I was involved in powerlifting about 12-15 years ago and stepped away due to life and kids (no excuse I know) but i have been back at it for the last 2-3 years, Currently 36 years old. So here we go.

8/9/10 monday
sus. gm's / camber bar / navel high
135x10x2
225x2
275x2
315x1
365x1
405x1
425x1 (20 lb pr)

pull throughs 3x10

seated camber gm's
155x10
185X10
205X10

bb rows
185x12
185x12
205x10
felt strong today on the sus. gm's. I usually see good carryover to my deadlift from these.

Tuesday 8/10/10
abs 6x10-15
ghr bwt. only 3x10 (bwt. 234)

Wed. 8/11/10
rev. band floor press / green hole 11
135x10
185x5
add bands 225x3
275x1
295x1
315x1
335xmiss WTF! (my pr is 340)
305x2x2

tate press
60x10
70x10
60x10

seated bb press (bar in front)
135x10
155x10
175x8

black band shrugs 3x15

face pulls 3x15
Feeling overtrained and have been dealing with back spasms especially while laying down. Maybe this explains the big egg I laid during the floor press. Deload and see the massage therapist in a week and a half.

StLRPh
08-11-2010, 07:46 PM
Strong work and congrats on the PR

blong
08-12-2010, 03:30 PM
thanks.
8/12/10 thursday
raw squat
barx10/135x10x2
225x6
315x6
365x6
405x6 (had 415 maybe for 6?)
405x3
405x3

ghr 3x15 bwt only

camber bar step ups (I hate these damn things)
95x8x2

db rows
110x12
120x10
130x7

Playn around with the HCT training for the past couple of weeks before I start meet preparation.
Took it a little easy with the volume on the back due to the muscle spasms of late. Not a bad day.

blong
08-13-2010, 09:37 AM
friday 8/13
extra work
abs 6x10-12
panora press 3x20-25
band pull aparts 3x15-20
foam rolling for the hips/back

blong
08-15-2010, 12:29 PM
saturday 8/14 off
contrast bath and shower
foam roller

sunday 8/15 bwt: 234
raw bench barx10 135x10/135x5
185x6
205x6
225x6
250x6 (last rep slow)
250x3
250x3

db incline 80x10x3

band pushups 1x12 1x10

straight bar pressdowns 3x12

panora press 3x15

raw bench continues to be awful, oh well keep working at it.

blong
08-16-2010, 03:45 PM
monday 8/16/10
deficit deads (bar about 1 inch off foot/around lower ankle)
135x8
225x2
275x2
315x1
365x1
405x1
425x1 smoked (matched previous PR)
445x1 miss just below knee
405X1 just because
probably had 435 but got carried away

seated camber bar gm
185x10
205x10
225x10

pull throughs 2x12

bb rows 225x10x3

wide grip pulldowns 3x12

lower back was fried/can't wait for deload and massage next week.

blong
08-17-2010, 03:01 PM
tuesday 8/17/10
abs 6x10-15
strght bar curls 95x8x3
leg curls 3x20

blong
08-18-2010, 03:58 PM
8/18/10 bwt. 235
pin press hole 10(4-5 brd range) 1.5 min. rest
barx15
135x10
225x4
275x2
315x1
work sets
340x5
350x5x2sets
305x10 failure
310x10 failure

3brd close grip index on smooth
225x8x3sets

seated bb press hole 14
135x12x2
185x5x2sets

bb shrugs
365x10x3

bent over rev. flyes
30x15x3sets

good session. bench lockout feels like it is getting stronger. we'll see when the shirt goes on in a few weeks.

blong
08-19-2010, 04:04 PM
8/19/10 raw squat
left hip absolutely killing me/ foam roll x alot/ icy hot
barx15
135x10
225x5
275x3
315x2 hip started to warm up finally
365x1
405x1
455x1 plus knee wraps
475x1 PR
500x1 PR

rev. hypers 3x12

db rows 100x12x2

wide grip pulldowns 3x12

really good day today. i usually get about 80-85 lbs. out of my single ply suit so that puts me in the 580-585 ballpark. really close to my end of the year goal of 600 in single ply. but this is only a gym PR the platform is where it counts.

blong
08-20-2010, 01:25 PM
friday 8/20/10
extra work
abs 4z10-12
face pulls 3x20
blue band stiff leg gms 3x20

borracho
08-20-2010, 01:53 PM
Def got some nice strength going on in here man...keep up the efforts!

blong
08-21-2010, 11:31 AM
thanks. continue to work and learn.

blong
08-22-2010, 12:16 PM
sunday 8/22/10
raw bench
barx10
135x10/135x5
185x6
205x6
225x6
235x6
255x6
255x3
255x3

flat db
100x8
100x6
80x10

band pushups 2x12

tricep ext/overhead rope 3x12

strght bar pressdowns 2x10

triceps smoked. deload until 8/29. deep tissue massage tomorrow, oh yeah.

blong
08-27-2010, 09:47 AM
8/27 friday
Couldn't stay away for a full week, so I decided to do a little extra work today.
Abs 4x12-15
green band tricep pressdowns 3x12-15
blue band pull aparts 3x15

Back in the shirt this Sunday. Looking foward to it, my bench sucks but I love working with the shirt. Kind of odd.

StLRPh
08-27-2010, 09:59 AM
Congrats on the squatting PRs, 2 PRs in one session is impressive;

blong
08-27-2010, 11:31 AM
Congrats on the squatting PRs, 2 PRs in one session is impressive;

thanks. My squat is coming along.

blong
08-29-2010, 09:32 AM
8/29 sunday (bwt. 234)
barx10
135x10
185x5
225x5
275x3 added 1 brd. and shirt
295x3
315x3
325x3 PR

db flat press
85x15
85x11
85x10

band pushups 2x10-12

tate press 60x10x3

vbar tricep pressdowns 3x10-15

felt good to be back in the shirt. another PR today so things are still coming along. triples in a shirt to a one board really feels like an endurance test. smoked when done.

blong
08-30-2010, 03:46 PM
monday 8/30/10

2 hole rack pull+green bands / about mid shin raw
135x10
225x5 added bands about 25lb. each side
315x3
405x1
455x1
475x1
495xmiss (previous pr w/ suit)

pull throughs 4x10-15

ghr 2x10-12 + blue band

db rows 110x10 120x10 130x8

cg pulldowns 3x10-15

good workout but no pr's / guess i can't expect them every time.

blong
08-31-2010, 02:42 PM
tuesday 8/31/10 bwt. 238
abs 3x15
biceps 3x20
ghr bwt only 3x10
treadmill 20 min.
gotta make friends with the treadmill again as body weight is creeping up. sucks to be fat.

blong
09-01-2010, 05:43 PM
wed. 9/1/10 bwt. 237
rev, band /green floor press
barx15
135x10
185x5
225x3 added bands
275x2
295x1
315x1
335x1
345xmiss at lockout
315x2

jm press with ez curl bar
105x10
115x10
125x10x2sets

tate press
60x10x2 sets

standing db shoulder press
35x18x3sets

db shrugs
80x20
100x15x2 sets

face pulls 3x12-15

floor presses stronger than last time but no pr's

Lones Green
09-01-2010, 07:45 PM
Man you should try those rack pulls with quad mini bands. Its more like 220 pounds of tension, they've ton a lot for my pull

blong
09-02-2010, 03:54 PM
Man you should try those rack pulls with quad mini bands. Its more like 220 pounds of tension, they've ton a lot for my pull

yeah I was thinking myself of using more band tension next time this excercise comes around, thanks for the input..

blong
09-02-2010, 04:04 PM
9/2/10 thursday
camber box squat + chains (40 lb.)
single ply viking no straps
135x10x2
225x5
225x2 added chains
315x1 added suit no straps
365x1
405x1
455x1 matched previous pr

rev. hypers 3x10-12

back ext. + camber bar 3x15

bb rows
185x10
225x10
245x8

wide grip pulldowns 3x10-15

no pr's on camber box squats however was using a box about an inch below parallel this time as opposed to when I set the pr before. trying to correct the problem i have been having in meets about cutting depth high.

blong
09-03-2010, 11:07 AM
friday 9/3/10 bwt. 235
abs 6x10-12
ghr 3z12
bent over reverse flyes 3x15
green band tricep pressdowns 2x15
treadmill later about 20 minutes

blong
09-05-2010, 01:22 PM
9/5/10 bwt. 235
shirted bench doubles /3 brd. + 40 lb. chain
barx 10
135x10
185x5
225x5
ring finger on rings
275+x2 added 40 lb. chains/3 brd./ single ply shirt
315+x2
335+x2
355+x2 PR (previous pr was 350)
365+x2 Huge PR

db incline
85x10
85x9
85x10

band pushups
2x15

tricep rope ext. overhead
4x12-15

strght. bar pressdowns
3x10-15

Great day on the bench lockout today. I have been getting some pain in collar bone down into pec area when using the shirt occasionally, anybody got an idea out there I would love to have some input on possible causes.
Bench and squat seem to be improving but still searching for the key to unlock the deadlift. Can't seem to make any big increases in the deadlift only 5lb. here or there very inconsistant.

blong
09-06-2010, 10:30 AM
monday 9/6/10
sus. gm's/ camber bar/ navel high
135x10x2
225x3
315x1
365x1
405x1
425x1 matched pr
225x5

db deadlift stiff legged w/ blue band
60x10x2sets
70x8x2sets

GHR 2x12

db rows
100x12
120x10
120x10

cg pulldowns
3x10-12

blong
09-07-2010, 03:28 PM
Tuesday 9/7/10 bwt. 237
extra work
abs 6x10-15
biceps 3x12 / wife said the biceps looked small compared to triceps, so i figured what the hell, lol.
leg curls 3x20
treadmill 20 minutes / 1.2 miles

glutes sore form those db stifflegs w/ band around the neck yesterday, so I did some foam rolling as well.

blong
09-08-2010, 05:34 PM
wednesday 9/8/10 bwt. 238
rev. band cg / 1 brd.
135x10x2
185x5
225x5
275x5
295x3
315x2 to chest no brd. (PR) old PR was 1
335x1 to chest (PR)
295x3x2 sets w/ 1brd.

jm press
115x10x2sets
125x10

db rollback ext.
30x12x3sets

seated db press
50x12x2sets
50x15

db shrugs
100x15x3sets

bent over rev. flyes
35x12x2sets
35x15

used one board on close grip to try and save the beating on the shoulders a little bit. they will get quite the beating in the next several weeks as I begin a reverse band squat plan with the normal straight bar.

blong
09-09-2010, 03:47 PM
thursday 9/9/10
speed work briefs only
box squat + blues
225+blue 6 sets x 2 reps

gm straight bar
185x10
205x8
225x8

bb rows
185x10
205x10
225x10

wide grip pulldowns 3x10-12

took it a little easy to rest for the full gear / reverse band on the squat coming up next week. 10 week cycle waving the reps until the next meet in November.

blong
09-10-2010, 11:29 AM
friday 9/10/10 bwt. 237
extra work
abs 6x10-15
face pulls 4x15
back ext. 3x15
treadmill 20 minutes 1.25 miles

blong
09-12-2010, 01:00 PM
Sunday 9/12/10 bwt. 237
2brd. doubles + 40 lb. chains
barx15
135x10x2
185x5
225x5
275x2 +chains / 2brd. single ply katana
295x2 + chains / 2 brd.
315x2 + chains / 2 brd.
325x2 + chains / 2 brd.
345x2 + chains / 2 brd. (5lb. PR)
325x2 + chains / 2 brd.

db flat press
110x7x3 sets

3brd. close grip raw
225x8
225x8
225x6

over head rope ext.
3x12

PR again on the bench so it is still moving. However I am still having the collar bone/pec pain on the right side only when I shirt up. No clue what is causing this but it is pissing me off.

blong
09-13-2010, 04:09 PM
monday 9/13/10 bwt. 237
deadlift against blues (about 120 band tension up top)
w/ single ply metal v-type suit
135x10x2
225x5
225+x3 added bands
315+x2
365+x1
405+x1
425+x1 (PR finally)

seated camber bar gm's
185x10
205x10
225x10
245x10

pull throughs 2x10

db rows 100x10x3sets

cg pulldowns 3x10-12

Finally some progress on my deadlift, I have been stuck on 405+bands for about 3-4 months so I am super jacked about this one.

blong
09-14-2010, 03:19 PM
Tuesday 9/14/10 bwt. 235
abs 4x12
biceps 3x10
band gm's 3x15
treadmill 1.2 miles

blong
09-15-2010, 04:25 PM
wednesday 9/15/10 bwt. 234
3brd raw close grip+green bands (roughly 100 lb. at top)
135x10
135+x5 added bands
155+x2
175+x2
185+x2
205+x2
225+x2 PR?
185+x5

JM press
115x10
125x10
135x8

v-bar pressdowns 3x10-12

Seated BB press
155x8
165x8
175x8

BB shrugs 365x10x2

face pulls 4x12-15

I believe that 225 plus greens is a PR but it has been awhile since this was in the rotation so I would have to look through old logs.

blong
09-16-2010, 05:08 PM
thursday 9/16/10
Rev. green band squat (minus 100 at bottom / minus 60 at top)
single ply metal suit w/ knee wraps
135x10x2
245x5
335x3 briefs
425x2 added suit no straps
515x2 no straps
565x1 loose straps
605x1 knee wraps/ loose straps
655x1 tight straps/knee wraps (20 lb.PR)
700x1 tight straps/knee wraps (65 lb. PR)

ghr 3x12-15

bb rows
185x10
205x10x2sets

wide grip pulldowns 3x10

Huge day today, could barely finish the workout I was so excited about the huge PR on the squat. Days like this make all of the painful joints worth while. Hopefully it will carryover to the meet in November.

blong
09-17-2010, 11:12 AM
friday 9/17/10 bwt. 234
abs 6x12-15
upper back 3x20
Skipped any lower back work today, pulling from the floor on Monday for max single coupled with squat effort yesterday has taken its toll on my lower back. Deads from the floor always seem to fry my CNS.
Foam roll later.

blong
09-19-2010, 12:32 PM
sunday 9/19/10
1 brd. doubles+40 lb.chains
single ply shirt
barx20
135x10x2
185x5
225x5
added chains 275+x1to3brd. x1to2brd.
added 1brd. 275+x2
295+x2
315+x2
330+x2 5lb. PR

flat db press
85x12x2
85x11

3brd. close grip 225x5

cut session short due to lack of sleep and had not ate much this morning. dealing wtih problems around the house. everything breaking all at once washer, lawn mower and very bad mood due to lack of sleep last night. some work is better than none.

blong
09-20-2010, 04:46 PM
9/20/10 bwt. 235
rev. green band deads
single ply suit
135x10x2
225x5
315-x3 added bands / suit no straps
405-x2
455-x2 w/suit straps
495-x1
545-x1
565-x miss at mid shin/twinge in lower back didn't want to press my luck

seated camber bar gm's
205x10
225x10
245x10

rev. hypers 3x10-12

db rows
110x10x2 sets
120x10

cg pulldowns
3x10-12

inflammation in lower back/hip joint has been giving me problems of late, trying my best to fight through it and be smart at the same time. may cut back on the extra work for lower back and rest on the off days.

StLRPh
09-21-2010, 08:34 AM
Great work on the pressing PRs and the deadlift PR as well

blong
09-21-2010, 02:52 PM
Great work on the pressing PRs and the deadlift PR as well

Thanks.

blong
09-21-2010, 02:58 PM
9/21/10 tuesday bwt. 235
abs 6x10-20
biceps 3x10
band gm's-skipped/dropped any extra lower back work to rest.
no treadmill work as my wegiht has stayed down in the 235 range pretty well of late. I will throw it in closer to meet time for conditioning/stamina purposes or if my weight starts to creep up again.

Coke
09-21-2010, 05:23 PM
Good luck with your goals man, props on the efforts in here.

blong
09-21-2010, 06:46 PM
Good luck with your goals man, props on the efforts in here.

Thanks.

blong
09-22-2010, 05:39 PM
wednesday 9/22/10
bwt. 233 (feeling paper thin tonight, Lol!)
cg 2 brd. raw w/40 lb. chains
135x10x2
185x3 added 2 brd.
185+x3 added chains
205+x3
225+x3
245+x2
225+x3x2sets

tate press
60x10x3sets

panora press 3x15

seated BB press /overhead
135x10
155x10
185x8x2sets

black band shrugs 4x15

face pulls 4x15-20

didn't really feel that strong on the 2 brd.close grip tonight. maybe being a few pounds light might be the culprit. my bodyweight has always effected my bench press movements more than anything, if i wanna gain 20-25lbs on my bench put on about 10lbs of body weight, lol.

blong
09-23-2010, 03:54 PM
thursday 9/23/10
rev. green squat/ triples
single ply metal suit
135x10x2
245x5
335x3 added suit bottoms
425x3 added reverse bands
515x3 straps up
565x3
575x3
575x3 tight straps

ghr + blue band 3x12

bb rows
225x10
275x8
275x8
135x20

wide grip pulldowns 3x12

not to bad of a night considering how bad my hip was hurting today at work.

blong
09-24-2010, 11:33 AM
friday 9/24/10 bwt. 236
abs 6x10-15
band gm's 2x20
over head rope ext. 3x15

blong
09-26-2010, 09:30 AM
sunday 9/26/10 bwt. 237

db incline 50x15x3sets

band pushups 2x15

v-bar pressdowns 3x15

overhead rope ext. 3x12

active deload this week. good thing because my shoulders felt like crap today.

blong
09-27-2010, 02:15 PM
9/27/10 Monday
nothing special today, continued my active deload for the week.

pull throughs 3x12-15

ghr 3x12 bwt. only

bb rows 135x18x3sets

cg pulldowns 3x10-12

in and out, just to get the blood flowing.

blong
09-29-2010, 05:15 PM
9/29/10 wednesday
jm press 95x10x3sets

db rollbacks 25x15x3sets

seated bb press
95x20
115x15x2sets

black band shrugs 2x15

face pulls 3x15-18

still deloading this week, just movin blood. Tommorrow i may squat heavy only and drop accessory work to deload.

blong
09-30-2010, 04:09 PM
thursday 9/30/10 bwt. 235
squat/ single ply suit
135x10x2
225x5
315x3 suit bottoms
405x2 no straps
495x1 w/ very light straps

in the gym with only my 6 year old to cinch down the velcro straps, so I did not proceed any further. I was getting absolutely nothing from the straps so i stopped as this was supposed to be a deload week anyway.

Coke
09-30-2010, 06:25 PM
in the gym with only my 6 year old to cinch down the velcro straps...

Wow, that's some seriously good stuff pops, lol.

blong
09-30-2010, 07:19 PM
Wow, that's some seriously good stuff pops, lol.

I take any training partners I can get. Besides when your 4 feet tall calling depth is much easier, lol.

blong
10-03-2010, 02:12 PM
Sunday 10/3/10 bwt. 237
3brd singles/ single ply shirt
barx20
135x10x2
185x3
225x3
275x2 added 3brd.
315x1 added shirt
335x1
365x1
385x1
395x1
415x1 10 lb. PR
425x1 20 lb. PR

db incline press
70x12
80x10
80x10

band pushups 2x15

v bar pressdowns 3x12-15

rope ext. overhead 3x10-12

Monster day today, 20 lb. PR on 3board press, finally seeing some big gains on the bench and pin pointing some excercises that are carrying over to the bench, It's only taken 3-4 years to figure some of this out, lol. Still have alot more to learn and only scratchin the surface.

Coke
10-03-2010, 02:43 PM
Awesome new PR(s) man, props.

StLRPh
10-03-2010, 02:51 PM
great job on the PRs!

blong
10-03-2010, 03:37 PM
Awesome new PR(s) man, props.

Thanks Coke

blong
10-03-2010, 03:38 PM
great job on the PRs!

Appreciate it.

blong
10-04-2010, 04:18 PM
monday 10/4/10 bwt. 237
2 hole rack pulls
against choked greens= about 50 lb. total at top
standing on black bands= about 140 total at top
total band tension about 190-200 at top
bar + greensx10x2
135x10x2 added greens
225x5 added blacks & greens/ single ply suit
275+x3
315+x2
365+x1
385+x1

seated camber bar gm's
225x8
245x10
265x10

pull throughs 2x12

db rows 120x8x3sets

wide grip pulldowns 3x10-12

Those rack pulls with that much tension at the top will work the grip like hell. Got to build a solid lockout as well. Thanks for the suggestion a couple weeks ago Lones.

StLRPh
10-04-2010, 05:48 PM
Those rack pulls with that much tension at the top will work the grip like hell.

I'd imagine it would, crazy band work. Probably pull me right over

blong
10-04-2010, 06:01 PM
I'd imagine it would, crazy band work. Probably pull me right over

Don't sell your self short.

blong
10-05-2010, 05:47 PM
tuesday 10/5/10 bwt. 235
abs 6x10-15
Moved stumps and wood to be split this weekend in the backyard, so no extra lower back/hamstring work tonight.

blong
10-06-2010, 05:58 PM
wednesday 10/6/10
bench pin presses/ hole 10
135x10
225x5
275x5
315x5
340x5
355x5
360x5
315x8
315x7

jm press
125x10
135x10
135x8

panora press 2x15

No shoulder work had to cut it short. Had to go back to work and deal with questions from an audit today. May try and squeeze some shoulder work in tomorrow after legs/back.

blong
10-07-2010, 04:49 PM
Thursday 10/7/10
Rev. Blue band squat/single ply suit
minus o at top/ minus 50 total at bottom
135x10x2
245x5
suit no straps
315x3
added reverse bands
405x2
added straps
495x1
knee wraps
555x1
600x1
600x1

camber bar GM's/squat stance
135x10
185x10
205x10
225x10

ghr 2x12

bb rows
225x10
245x8
215x10

cg pulldowns 3x12

Coke
10-07-2010, 08:12 PM
Nice job for both days bro.

blong
10-09-2010, 10:24 AM
Nice job for both days bro.
Thanks

blong
10-09-2010, 10:26 AM
friday 10/8/10 bwt. 235
abs 3x12
face pulls 3x15
No other work as I went outside and moved some stumps and wood to be split on Saturday.

blong
10-10-2010, 10:21 AM
Sunday 10/10/10
2 brd. singles/single ply shirt
135x10x2
185x3
225x3
added 2 brd.
275x2
added shirt
315-3brd/ 2brd. to set shirt
2brd.
335x1
365x1
385x1 5lb. PR
400x miss /uneven lockout as my right arm was lagging and spotter helped

db flat press
110x6
110x5
60x20

straight bar pressdowns
4x12-15

overhead rope ext.
3x10-12

Disappointed at missing that 400 but I knew my strength would be off today as yesterday I spent all day lifting and throwing logs around to be split. As a result my shoulders were absolutely killing me along with my lower back. I hate doing that kind of work while I am trying to train for a meet. but that's life. I gotta go out and do more today as well.

Coke
10-10-2010, 03:07 PM
Impressive push day training, stellar work on the bench.

blong
10-10-2010, 04:13 PM
Impressive push day training, stellar work on the bench.

Thanks Coke, the bench seems to be coming along. Can't wait until next month to see what I hit on the platform.

StLRPh
10-10-2010, 05:40 PM
still got a PR and that's something to build on

blong
10-11-2010, 04:34 PM
monday 10/11/10
rev. green deads/ hole# 20/single ply suit
135x10x2
added bands
225x5
315x5
added suit no straps
405x2
straps up
455x2
495x1
545x1
565x miss

camber bar seated gms
225x10
245x12
275x10

pull throughs 2x12

db rows
110x10
100x12
100x12

wide grip pulldowns 3x12

way off today. just didn't feel like I had any pop at all.

blong
10-11-2010, 04:35 PM
still got a PR and that's something to build on
Thanks for the positive feedback.

blong
10-12-2010, 03:04 PM
Tuesday 10/12/10 bwt. 239 (holy cow batman)
abs 6x12-20
biceps 3x12
ghr bwt. only 3x10

need to start watching my weight a little closer as meet time approaches.

StLRPh
10-12-2010, 03:36 PM
are you going to cut to 220 or just make sure you aren't over 242?

blong
10-12-2010, 06:05 PM
are you going to cut to 220 or just make sure you aren't over 242?

Staying in the 242's is my goal. I use to cut down to 220 but it really hindered my bench press. So I said screw it and now I just stay in the 242's weighing in the 231-238 range typically.

blong
10-13-2010, 03:58 PM
wednesday 10/13/10 bwt. 237
rack lockouts hole #10
135x10x2
225x5
275x5
315x5
350x5
360x5
365x3
315x10
315x8

3 brd. close grip
225x8
225x9
245x5

tate press
50x12
60x12
65x10

standing bb oh press
barx15
135x10
135x10
135x9

black band shrugs 3x12-15

face pulls 4x12

left shoulder in front killing me today. feels like someone sticking an ice pick in the front joint........NICE!

blong
10-14-2010, 04:34 PM
thursday 10/14/10 bwt. 236
single ply squat / triples
135x10x2
225x5
315x3
added suit no straps
405x3
455x3
straps up
495x3
added knee wraps
515x2 had three but racked it and don't know why, WTF!
added rev. blue bands/minus 0 at top -minus 50 at bottom
545x3

GHR 3x10-12

blue band gms 3x20

bb rows 225x8x3sets

cg pulldowns 3x10-12

Not to bad considering one of my sons gave me some kind of sinus/crud infection. And my left hip was killing me, just another day.

Coke
10-14-2010, 06:21 PM
Fine stuff back-to-back dude, like those numbers.

blong
10-15-2010, 10:44 AM
Fine stuff back-to-back dude, like those numbers.

Trying to finish strong for meet in November but life is challenging me right now.

blong
10-15-2010, 10:47 AM
friday 10/15/10
abs 4x10-15
green band pressdowns 3x12
band pull aparts 3x10-15

still got the sinus crud today,things are starting to drain though.

Lones Green
10-15-2010, 11:26 AM
Let me know if you need help in November, I'll be at that meet

blong
10-15-2010, 11:55 AM
Let me know if you need help in November, I'll be at that meet

May need a hand-off for the bench, just depends on who shows up, you know how it goes. Thanks for the offer big man.

blong
10-17-2010, 10:33 AM
sunday 10/17/10 bwt. 236
single ply shirt/ singles /1 brd.
bar x20
135x15
135x6
185x5
225x3
added 2 brd.
275x1
added shirt
315x1 3brd/2brd.
1brd. from here on
335x1
355x1 5lb. pr
365x1 15lb. pr
375x1 25 lb pr
no brd.
335x1 needed about half inch more to touch

flat db press
80x15x2sets
90x10

band pushups 2x15

cg 3 brd. raw
225x6
205x8x2sets

v-bar pressdowns 3x15

Bench continues to go well. Don't konw why I have so much problem touching weight to my chest at home but then get to a meet and it is not an issue, must have something to do with my bench setup as I have noticed the ones at the meets tend to be a little lower to the ground which really helps with leg drive and stability. Based on the recent numbers in training I believe i will open at 325 then go to 340 and then 350-365 neighborhood for my third attempt.

StLRPh
10-17-2010, 04:22 PM
congrats on the PR, looks like you are peaking nicely

blong
10-18-2010, 04:49 PM
10/18/10 monday bwt. 237
dead against double blues/ 140 total band tension at top
135x10x2
225x5
added double blue bands from here on
225x5
suit no straps
315x3
straps up
365x1
405x1
430x1 5 lb pr

ghr 3x12

rev. hypers 3x12-15

db rows
90x12x2
110x10

wide grip pulldowns 3x12-15

I usually don't like to take 5 lb pr's on the deadlift but I will take it right now.

blong
10-18-2010, 04:50 PM
congrats on the PR, looks like you are peaking nicely

We will see about the peaking on Nov. 13th.

StLRPh
10-18-2010, 06:44 PM
i didn't realize your meet was that far away...

Coke
10-18-2010, 07:46 PM
Nice new PRs with the deads and benching.

blong
10-19-2010, 03:27 PM
i didn't realize your meet was that far away...

only a couple more weeks of real work then back off and deload, then it's go time.

blong
10-19-2010, 03:27 PM
Nice new PRs with the deads and benching.

thanks

blong
10-19-2010, 03:46 PM
tuesday 10/19/10
abs 6x10-15
biceps 3x10

blong
10-20-2010, 06:35 PM
wednesday 10/20/10 bwt. 236
rev. green band floor press
barx20
135x10
185x3
added bands
225x3
245x3
275x2
295x2
315x1
335x miss
315x3 cuz i was pissed off after miss on 335

3brd. 225x8x3sets

rope overhead tricep ext. 3x12-15

seated oh bb press
155x10
175x10
185x6 triceps smoked on this last set

bb shrugs 225x15 no straps
315x12 w/straps
405x8

face pulls 4x12-15

Floor press isn't going so well. partially because the front of my left shoulder has been giving me a fit lately. Going to get one of the engineers at work to help make a safety squat bar to see if i can take some of the pressure off my shoulders when squatting. He made me a rackable camber bar which i love but it doesn't take that much pressure off the shoulder joint like i thought it would.

blong
10-21-2010, 04:31 PM
thursday 10/21/10
meet squats/ single ply suit + knee wraps
barx20
135x10x2
added briefs
225x5
suit no straps
315x3
405x2
straps up
495x1
added knee wraps
515x1 meet opener
550x1 2nd attempt
585x1 PR
600X1 PR

ghr 3x12

back ext.w/ camber bar 2x12

bb rows
185x10
205x10
225x10

wide grip pulldowns 3x12

Right on course. Depth might have been high on 600 but spotter said it looked good so I am calling it.

Coke
10-21-2010, 06:52 PM
Impressive PRs with the squats!! - getting the custom made safety squat bar would be sweet.

blong
10-21-2010, 07:46 PM
Impressive PRs with the squats!! - getting the custom made safety squat bar would be sweet.

Thanks Coke. Yeah having access to engineers and great welders is definately a plus.

blong
10-22-2010, 09:11 AM
friday 10/22/10 bwt. 235
extra work
abs 6x10-20
tricep pressdown w/green band 3x15
bent over db flyes for upper back 3x15

blong
10-24-2010, 08:49 AM
Sunday 10/24/10 bwt. 236
single ply bench to chest
barx20
135x10
185x5
225X5
Added 2brd.
275x2
added single ply katana
315x1 3brd. then 2brd.
325x1 1brd.
no brds.
340x1 1/2 in. from touching
355x1 1/2 in. from chest (i'm pissed now)
365x1 touched chest finally

db press
100x9
100x8
100x8

band pushups 2x12-15

strght bar pressdowns 3x12-15

v bar pressdowns 3x12-15

Still struggling with that area between a 1 brd and the chest but as long as it doesn't show up at the meet I am not going to worry about it to much. It hasn't in the past so i am going to say I am ready. Next week 3rd attempt to a 3brd and 2nd to a 2brd and opener to a1brd then done till meet time. Maybe one other raw session for simple blood flow.

Lones Green
10-24-2010, 09:15 AM
The last inch is always the trickiest!

blong
10-25-2010, 02:59 PM
monday 10/25/10
deadlift
135x10x2
225x5
suit no straps
315x3
straps up
405x3
405x3

db stiff leg w/ blue band
60x12x3sets

ghr 2x12

db rows
110x10
120x10
130x8

cg pulldowns 3x12

Backed off today and let the CNS rest.

Coke
10-26-2010, 11:12 AM
Fine pressing sets and pulling bro.

blong
10-26-2010, 04:04 PM
Fine pressing sets and pulling bro.

Thanks Coke

blong
10-26-2010, 04:07 PM
tuesday 10/26/10
abs 6x10-15
biceps 3x10
ghr 3x12

Stiff as a 90 year old because I spent the whole day at a training seminar sitting for 10 hours. More of the same tomorrow, dread it like a root canal.

blong
10-27-2010, 02:40 PM
wednesday 10/27/10 bwt. 238
3 brd. cg w/ greens (about 100 lbs total at top)
135x12
added 3brd.
135x10
added bands
135x5
155x5
185x4
205x2
225x 1 missed second to match PR
185x5
135x12

rev. blue band jm press w. bench bar
135x15
185x8
195x8
205x8

v bar pressdowns 3x12-15

seated oh db press 60x12x3sets

bb shrugs
225x15
275x10
315x7
added straps
315x7

face pulls 3x12

CG a little weak today and my elbows did not like those jm's with the bench bar (i usually use the ez curl bar). Wrapping up the last of the heavy work this week before the meet in a couple weeks.

blong
10-28-2010, 04:20 PM
10/28/10 thursday bwt. 236
chain paused squats single ply gear
chains at parallel
135x10x2
225x5
suit no straps
315x3
405x2
added straps
455x2

elevated ghr 4x10-12

bb rows
185x12
205x12
225x12

wide grip pulldowns
3x12

Only went through the progression of weight to warm up with at the meet. Stopped at my last wram up set paused for a double. Feeling good right now, next week some blood flow accessory stuff and that's it.

StLRPh
10-28-2010, 05:34 PM
that's a very heavy paused squat

Coke
10-28-2010, 07:53 PM
Way to wind down before heading into the comp man.

blong
10-29-2010, 09:46 AM
that's a very heavy paused squat

thanks man.

blong
10-29-2010, 09:46 AM
Way to wind down before heading into the comp man.

trying my best to finish it off.

blong
10-29-2010, 09:48 AM
friday 10/29/10
abs 6x10-15
face pulls w/ lat bar 3x15
rev. grip tricep pulldowns 3x15
back ext. 3x15

blong
10-31-2010, 01:03 PM
sunday 10/31/10
shirt work to various boards
barx20
135x10
185x3
225x3
added 2brd.
275x2
added shirt
315 to 3brd then 2brd.
330 to 1brd. opener
340 to 2brd 2nd attempt
355 to 3brd 3rd attempt

db press
80x15x2sets
90x12

band pushups 2v15

strght bar pressdowns 3x15

v bar pressdowns 4x15

Shoulders felt like absolute crap today. I can tell I definately need time off to rest before the meet. Looking through my log I have been in the shirt every week for almost two months (9/5/10). Damn, no wonder my shoulders feel beat up. Next week some light blood flow stuff then done.

Thanks Lones for the handoff, let's do it again.

blong
11-01-2010, 03:50 PM
monday 11/1/10 bwt. 238
sus. gm's w/ camber bar (navel area)
barx15
135x10x2
225x5
275x3
315x3
365x3
405x4 rep PR

back ext. w/ camber bar 3x12

leg curls 3x15

cg pulldowns 3x15

Thought I would throw in some leg curls to make things easy today. I will do some kind of rows on Thursday, skipped them today.

blong
11-03-2010, 04:10 AM
tuesday 11/2/10 bwt. 238
abs 6x10-15

cut it short to take son to basketball sign ups.

blong
11-04-2010, 06:00 AM
wednesday 11/3/10
cg rev. blue bands
135x10x2
185x5
225x5
245x5
275x3
315x1
335x1 matched PR
345x miss barely at lockout
315x2x2 sets

db rollbacks 30x12x3 sets

v-bar pressdowns 2x15

overhead rope ext. 2x15

standing oh db press 35x15x3 sets

black band shrugs 3x15

face pulls 3x15

Probably had 340 on the cg's but decided to try for 345 and missed.Took Lones's advice and moved my close grip out to thumb distance away from the smooth because my arms are pretty long and it felt really good, Thanks man.

StLRPh
11-04-2010, 06:36 AM
congrats on the PRs

blong
11-04-2010, 08:21 AM
congrats on the PRs

Thanks bro.

blong
11-04-2010, 08:55 AM
Last real session until meet.
Thursday 11/4/10 bwt. 235
rev. blue band squat/ briefs only
135x10x2
225x5
added bands
315x5
405x2
455x2

GHR 3x15

bb rows
225x10
245x10
added straps
275x8

wide grip pulldowns 3x12-15

Hips felt tight and sore today probably because the weather outside has turned rainy and cold. All of the work is done now it is time to rest and keep the blood flow going, massage scheduled for Monday afternoon. I will hit one very quick blood flow workout on Sunday and no more gym time after that.

Squat: I finally hit 600 in training but depth was definately questionable so I may play it by ear at the meet depending how my second attempt goes I may stay around 575.

Bench: I have broke some new ground lately on the bench but this is still the one lift that scares me due to the touching issues I have been having lately. After this meet I may try a different shirt because the Katana i have been using is about a year and half old and has a reputation for locking up past the one board range.

Deadlift Anxious to see how much my deadlift has improved on the platform most of all, because I have recently hit some good PR' s in lifts that are usually good indicators. But endurance is always a big player in this joker. Last meet I made the mistake of ratcheting down the straps on my suit and had a horrible day, lesson learned.

Coke
11-05-2010, 01:29 AM
Can't go wrong at the meet next weekend, been paying your dues with it all - wish you the best.

blong
11-05-2010, 04:10 AM
Can't go wrong at the meet next weekend, been paying your dues with it all - wish you the best.

Thanks for the encouragement Coke.

Lones Green
11-05-2010, 06:44 AM
I'll probably just bench at the commercial gym this week, then I'll see you at the meet. I'm going to get a training cycle written up for March.

blong
11-05-2010, 07:37 AM
I'll probably just bench at the commercial gym this week, then I'll see you at the meet. I'm going to get a training cycle written up for March.

Not a problem, I'm only doing some quick blood flow work so you aren't missing much. Be curious to see what kind of plan you come up with for March. Always looking to learn a new approach.

blong
11-06-2010, 05:20 PM
saturday 11/6/10
simple blood flow session
incline db 50x15x2sets

pushups bwt only 3x25

strght bar pressdowns 2x15

ghr bwt. only 4x10

That's it for the week, if i do anything else it will only be the treadmill to keep from getting stiff. Massage on Monday and it is time to relax for the week and focus on the task at hand.

blong
11-14-2010, 01:07 PM
Sunday 11/13/10
Meet Report from Record Breakers in G-Burg/ Single Ply
Weighed in at 228! and that was a mistake that would show up later as usual in my bench lockout.
Weighed 237 morning of the meet.
Started lifting at 8:00 a.m.
I was in the second flight of the squat and warmups felt okay but not great.
Squat
opener-515 good (I'm in the meet)
2nd attempt-550 called high- got a mental obstacle on 550 as the past two meets I've had the strength but always cut depth.
3rd attempt- 550 PR. Lones called depth for me and three whites! Finally, wasn't pretty as I lost my arch and got forward but it passed. Need more upper/middle back work.Thanks Lones!

Bench
I was in the flight 5 of bench, that's right, flight 5!
This is where the weight lost always gets me, I felt like I had no lockout in the shirt.
opener-330 miss, wrists didn't stay straight and went over my face torward the uprights, Lones grabbed some longer wraps to keep them locked and they helped tremendously. I will buy some before the next meet.
2nd- 330 good, best bench attempt and felt pretty easy.
3rd- 345 stalled at lockout, felt like my lockout was gone at this point WTF! I can only imagine the weight loss zapped my lockout like it has in the past when i try to lose weight. I hit 365 2-3 weeks before in training so I am puzzled.

Deadlift
I was in flight three on the deadlift and it ended about 7:15-7:30 p.m. Holy crap what a long day!
Sitting and waiting for so long took me forever to get feeling like i could pull.
opener-485 good, easy
2nd-500 good, little tougher
3rd-520 missed at knees, just to tired and one hell of a long day. Needed that for 1400, damn.

1380 total single ply

The things I learned during this meet:
1. I will not lose weight again and I will fill out the 242 class to the max, it only makes sense.
2. Buy some longer wrist wraps ASAP.
3. Need more work on my triceps and upper mid back. That always seems to be a given.
4. Endurance needs to be better for meets like this that last12 hours. When the deadlift rolls around endurance is a huge factor.

Time to get ready for the next one in March. Let's get back to work.

StLRPh
11-14-2010, 06:55 PM
excellent work on the squat PR and good job getting a respectable total in the books

Coke
11-15-2010, 09:11 AM
I always say that the benching or pressing sets are the first to go after dropping some pounds.

Did great all around at the meet, props on all those numbers dude!!

blong
11-15-2010, 03:59 PM
11/15/10 monday

GHR 4x12-15

leg curls 3x1012

bb rows 135x12 225x10

cg pulldowns 3x15

blong
11-15-2010, 04:48 PM
excellent work on the squat PR and good job getting a respectable total in the books

Thanks man.

blong
11-15-2010, 04:51 PM
I always say that the benching or pressing sets are the first to go after dropping some pounds.

Did great all around at the meet, props on all those numbers dude!!

Totally agree,losing weight has always effected my pressing movements, I should have known better but i guess I am hard headed. It won't happen again.

blong
11-16-2010, 02:44 PM
Tuesday 11/16/10
abs 6x10-15
rev. hypers 3x12
leg curls 2x15
biceps 4x10-12

blong
11-17-2010, 03:25 PM
wednesday 11/17/10
jm press w/ez curl bar
105x12x3
115x10x2

tate press 50x10x14

standing db press oh
35x15x4

db shrugs no straps
70x15
90x15x3

bent over rev. flye
25x12-15x5

face pulls 3x15

No big movements today just accessory work. Start squattin again tomorrow, probably a little early since the meet this past weekend but oh well I can't stay away. Lol.

Coke
11-17-2010, 08:00 PM
Nice job for both days man, keeping on the move.

blong
11-18-2010, 04:47 PM
Nice job for both days man, keeping on the move.

Jus' another day in the basement.

blong
11-18-2010, 04:51 PM
Thursday
11/18/10 Raw squats
135x10
225x5
315x2
375x5x5 roughly 75% of raw max

camber bar stiff leg GM
185x10
205x10
225x10

ghr 3x10-12

bb rows 185x12
205x10
215x10x2

wide grip pulldowns 3x12-15

old school on the squats for awhile, working 5x5 adding 10 weekly.

blong
11-19-2010, 09:04 AM
11/19/10
abs 6x10-12
face pulls 3x15
green band pressdowns 3x15
Some more lower back stretching. I am trying to loosen up my lower back to improve my bench arch before March, Right now my arch is laughable to say the least. I am going to start benching with a 20 lb. hex head dumbbell under my lower back and gradually move up to hopefully increase my arch. Using the dumbbell instead of the foam roller to allow for zero compression on my spine instead the pressure will be on the sides directly over the top of the hex heads.

Coke
11-19-2010, 05:45 PM
Good deal on tweaking your arch for the bench, dig the old schools squats and all too.

blong
11-19-2010, 06:16 PM
Good deal on tweaking your arch for the bench, dig the old schools squats and all too.

Ever now and again I like to go back to old school basics to improve the foundation. Thanks for stopping in Coke.

blong
11-21-2010, 10:16 AM
sunday 11/21/10
rev. blue band+chains bench
added 20 lb. db under lower back for arch
barx20
135x10
135x5
185x3
225x3
added rev. blues
275x3
315x3
335x2.5 barely missed third rep
added 40 lb. total chains+rev. blues
275x5
285x3
295x3

incline db
70x10
90x7 I think this is some kinda PR
70x10

db flyes 30x10
35x10x2

incline tates
30x15
35x15x2

v bar pressdowns 3x12-15

db shrugs no straps
70x15
90x15
100x12

face pulls 3x12-15

Lower back is definately feelin the effects of stretching and arching, I guess it will take some time to get conditioned. Stability seems to be an issue when arching this much on the bench, further evidence my upper back needs work. Added a couple of upper back excercises to my session today for extra work. Still managed to finish in an hour and a half, not to bad. Body weight is around 240 today, I will keep it there for a month or two then blow up like a blowfish closer to March.

StLRPh
11-21-2010, 10:54 AM
Body weight is around 240 today, I will keep it there for a month or two then blow up like a blowfish closer to March.

this made me lol

Lones Green
11-21-2010, 12:52 PM
15 weeks out!

blong
11-21-2010, 01:14 PM
15 weeks out!

It's gonna be a blast!

blong
11-22-2010, 03:59 PM
Monday 11/22/10
2 hole rack pull/mid shin against double bands
Green bands+ Black bands=210 total band tension at top
greens only (75 total at top)
135x10
135x10
added black bands (135 total at top)
135x5
225x5
315x3
365x2
405x1
440x1

seated camber bar GM's
245x10
275x8x2 sets

back ext.w/ camber bar 3x10-12

db rows 110x8x3sets

cg pulldowns 4x10-12

Grip smoked after that much band tension on the rack pulls. DB rows were very hard to finish without straps.

Coke
11-23-2010, 12:52 PM
Fine back-to-back efforts guy.

blong
11-23-2010, 02:20 PM
Fine back-to-back efforts guy.

Just put'n in work. Thanks.

blong
11-23-2010, 02:25 PM
tuesday 11/23/10
abs 6x10-12
biceps 4x10-15
ghr 4x10-12
treadmill 20 min. 1.18 miles-dreamin' about the up coming turkey day feast. Although I must admit I have lately formed a healthy food blister in the mid torso area. All that much more bounce in the bottom of the squat, I guess!

blong
11-24-2010, 02:23 PM
Wednesday 11/24/10
floor press against green bands
bands about 60-65 lbs. total at top
added bands
barx20
135x10
135x5
185x3
205x3
225x3
245x2
260x1
270x1 PR
245x3

jm press ez curl bar
115x10
125x10x2

strght bar pressdowns 3x12

seated oh bb press
135x10
155x10
165x10

front delt raises 25x10x3

bent over flyes
25x15
30x15
35x12
30x12

band pull aparts/ small red band 3x15

I think the weight gain has settled in nicely. Hello pressing PR!

Finally got my first double ply squat suit today. It is a used Metal Ace Pro Squatter. Holy crap there is a world of difference in the single ply and double ply material. Start playing around with it tomorrow.

StLRPh
11-24-2010, 02:38 PM
congrats on the PR, sounds like the extra helpings at dinner have translated into strength gains :)

Coke
11-24-2010, 05:42 PM
Solid floor presses and all man.

blong
11-25-2010, 12:13 PM
Solid floor presses and all man.

Thanks Coke

blong
11-25-2010, 12:27 PM
thursday 11/25/10
playn with my new toy, Double ply Metal Ace suit. Picked up a used size 48 which is the same size I wear in single ply and I had a couple of those altered to be tighter. But this bad dude is tight as hell in the leg openings and the guy I bought it from said he wore it at 205 and I weigh 240 currently, ouch!
135x10x2
225x5
315x1 suit no straps no where near depth
405x1 closer on depth
495x2 got forward on the second rep
545x1 about an inch from hitting depth according to side spotter

camber bar gm stiff legged
225x10x3

bb rows 205x10x3

wide grip pulldowns 3x10

For some reason I was absolutely whipped after squatting with that suit on. I guess because hitting depth was so hard it really takes alot out of you going down and coming up. I will work with it again before I make any decisions whether to alter the leg openings or not. I could only imagine the suit with briefs and the straps up would be one mean animal.

blong
11-26-2010, 11:41 AM
Friday 11/26/10
Abs 6x10-15
Rev. Hypers 3x12
Face pulls 3x15
Treadmill 20 minutes 1.26 miles
Do some more lower back stretching tonight for the bench arch.

Coke
11-26-2010, 07:50 PM
Good deal on picking up that suit, made good work with it too dude.

StLRPh
11-26-2010, 08:19 PM
I feel like I've read that some of the double ply gear will kick your ass while getting used to it.

This is a quote from someone on another board about the Metal Ace:

"Metal Ace- prolly the most popular of the poly suits. The support of this suit is also insane, it gives pop and stop. Same as the briefs, if a lifter is not perfect with their technique this suit will dominate you and toss you forward. It will take a good bit of strength to handle this suit if sized properly. A bonus for this suit and all of the Metal gear is you can get it in a week or less. You must be able to force your knees out hard with this suit. A couple of common things people need to adjust on the suit are the length of the legs, if you have a shorter than average upper leg the length of the suit leg will be too long and you will need to have it shortened by 1-2 inches. The second is the thickness of the straps, they are very thick so if your upper back is not of decent size you will have a hard time feeling the bar. This is a personal preference thing, some people freak out if they can't feel the bar and others it does not bother. I always say get a bigger upper back I have not mastered my Ace suit yet and have only used it for a few sessions, so far so good."

blong
11-27-2010, 08:10 AM
Good deal on picking up that suit, made good work with it too dude.

Felt like the volume was to low at first, until I was done and my tail was between my legs.

blong
11-27-2010, 08:20 AM
I feel like I've read that some of the double ply gear will kick your ass while getting used to it.

This is a quote from someone on another board about the Metal Ace:

"Metal Ace- prolly the most popular of the poly suits. The support of this suit is also insane, it gives pop and stop. Same as the briefs, if a lifter is not perfect with their technique this suit will dominate you and toss you forward. It will take a good bit of strength to handle this suit if sized properly. A bonus for this suit and all of the Metal gear is you can get it in a week or less. You must be able to force your knees out hard with this suit. A couple of common things people need to adjust on the suit are the length of the legs, if you have a shorter than average upper leg the length of the suit leg will be too long and you will need to have it shortened by 1-2 inches. The second is the thickness of the straps, they are very thick so if your upper back is not of decent size you will have a hard time feeling the bar. This is a personal preference thing, some people freak out if they can't feel the bar and others it does not bother. I always say get a bigger upper back I have not mastered my Ace suit yet and have only used it for a few sessions, so far so good."

Thanks for the input and it sounds like most of what this guy was saying in the post is exactly what i found as well. One problem I noticed is that my feet are against the bottom of my squat rack and they need to be out wider to really force my knees out hard. Looking at options to modify that, The suit fits me pretty well except in the leg openings which I may get widened about half a inch or so. I am not as thick as alot of powerlifters due to me being taller than most (6ft. -6'1), so even though the guy i bought it from was 205 I am guessing he was probably as thick as me at 240.
I may stick with single ply for my next meet in March and then take some time to learn the Ace suit and a new double ply shirt for a meet later in 2011.

Lones Green
11-27-2010, 09:11 AM
I don't know much about the Ace stuff, but I like my suit tight in the hips and not so tight in the legs. You'll be able to push your knees out good and still get pop and support from the hips

blong
11-27-2010, 12:04 PM
I don't know much about the Ace stuff, but I like my suit tight in the hips and not so tight in the legs. You'll be able to push your knees out good and still get pop and support from the hips

That makes perfect sense and is kinda of my thinking when I mentioned the leg openings being so tight. Wider leg openings and raising the bottom support bar on my rack to allow for a wider stance should do wonders for getting my knees pushed out, allowing me to sit back more.

blong
11-28-2010, 10:44 AM
11/28/10 Sunday
raw bench w/manpon
25lb db under lower back
barx20
135x10
135x5
185x3
225x2
added manpon
245x2
275x2
295x1
315x1 PR
275x3
no manpon
225x8

db incline 70x12x3

db flyes 35x10x3

3 brd close grip
225x6x3sets

incline tates
35x12
50x10x2

vbar pressdowns 2x15

face pulls 3x12

db shrugs 70x15
90x15x2

I think that 315 off a manpon is a PR but not sure it has been so long since I did these with straight weight. Shoulders and hips felt like absolute junk today, I can tell winter is here!

Coke
11-28-2010, 04:38 PM
Nice job throughout Brian.

blong
11-29-2010, 04:53 PM
Nice job throughout Brian.

Thanks for the kind words Terry.

blong
11-29-2010, 05:00 PM
Monday 11/29/10
stiff legged deads
135x10x2
225x5
275x5
315x5
365x5
405x5
315x6 one to grow on, hopefully!

pull throughs 3x15

ghr elevated roughly 2 inches/bwt. only 3x12

db rows
110x10
120x10x2

cg pulldowns 3x12-15

Grip was smoked after that many reps on the stiff legs. I'm not accustomed to sculpting with Gilad, Lol. Just thought I would mix it up a bit.

Lones Green
11-29-2010, 05:05 PM
I've been crazy busy and haven't had a chance to get up your way. But I'm working on a cycle right now for 10 weeks or so, it should be a good one

blong
11-29-2010, 06:29 PM
I've been crazy busy and haven't had a chance to get up your way. But I'm working on a cycle right now for 10 weeks or so, it should be a good one

I know school has had you crazy busy and i remember how tough it is juggling school and other priorities. But whenever you're ready, let's do it.
I have a 10 week routine I borrowed from Brian Schwab that i typically follow for meet prep, so maybe we could compare notes on the two. But I am always open for new methods and approaches.

blong
11-30-2010, 04:58 PM
Tuesday 11/30/10
Abs 6x10-15
biceps 4x10
leg curls 3x15
Dropped a 25 lb plate on top of my foot tonight so no treadmill work on the menu.

Coke
12-01-2010, 04:54 AM
Dropped a 25 lb plate on top of my foot tonight so no treadmill work on the menu.

Ouch, that's no fun - but **** happens bro.

Look forward to seeing you continue to elevate.

blong
12-01-2010, 05:37 PM
Ouch, that's no fun - but **** happens bro.

Look forward to seeing you continue to elevate.

Thanks. Definately less than fun but it feels much better today.

blong
12-01-2010, 05:43 PM
Wednesday 12/1/10
2 brd cg + chains about 40-45 lb.
135x10
added 2 brd
135x10
185x3
added chains
185x3
205x3
225x3
245x3 rep PR/ previous was 2
255x1.5 missed second rep but PR
225x4
225x4

db rollbacks
35x10x4

strght bar pressdowns 3x15

standing db oh press 35x15x4

bent over flyes 30x15x3

bb shrugs no straps
225x15
275x12
315x9

cold weather still kicking my joints, mother nature and old age are tag teaming my butt.

StLRPh
12-01-2010, 06:31 PM
nice PRs and at least you have a reason to skip the GPP :)

blong
12-02-2010, 05:10 AM
nice PRs and at least you have a reason to skip the GPP :)

I'm sure I could find some one legged GPP, lol.

blong
12-02-2010, 03:40 PM
Thursday 12/2/10
Took some time away last week from my plan to play with the new squat suit, now back to work.
Raw squats 5x5
135x10x2
225x5
315x3
365x1
395 5x5

GHR w/ blue 3x10

leg curls 2x12

bb rows
225x8
245x8
275x8 used straps
135x20

wide grip pulldowns
3x10

Hamstrings smoked, 5x5 always seems to really kill my hamstrings.

blong
12-03-2010, 10:51 AM
Friday 12/3/10
Abs 4x12-15
face pulls 4x12-15
green band pressdowns 3x15
treadmill later right now I'm feelin' thin and sexy, lol.

Lones Green
12-03-2010, 11:32 AM
I got my new shirt. Should be fun breaking it in. Its a good bit tighter than my old one

blong
12-03-2010, 02:43 PM
I got my new shirt. Should be fun breaking it in. Its a good bit tighter than my old one

Another Phenom? I believe a garbage bag would have been tighter than your last one when you lost that weight!
I'm thinking of going with that one myself when i jump to double ply next year. All the reviews say it has a pretty forgiving sweet spot. I just love new toys, I'm a big kid and a gear whore!

Coke
12-03-2010, 05:07 PM
Good job with those efforts man.

blong
12-04-2010, 01:44 PM
Good job with those efforts man.

Thanks Coke.

blong
12-05-2010, 10:03 AM
Sunday 12/5/10
raw bench against greens roughly 110 tension at top
25 db under back
barx20
135x10
135x5
185x3
added bands
185x3
205x3
225x2
205x2
185x4
removed bands
225x10

db floor press
60x15
70x12
90x10

band pushups
2x12

3 brd cg
205x10x3

v bar pressdowns
3x12

db cleans
35x10x2
30x10

black band shrugs 3x15

smoked when done. good session.

blong
12-06-2010, 03:56 PM
Monday 12/6/10
sus. gm w/ yoke bar
135x10x2
225x5
275x3
315x3
365x2
405x2
435x1 PR
455x1 bigger PR

Back ext. w/camber bar 3x12

rev. hypers 3x12

db rows
120x10
130x8
130x8
60x15

cg pulldowns 3x12

New yoke bar not sure on the weight vs my camber bar but i am calling the sets a PR assuming 45 lbs on the bar weight. I will have to take the bar back for more mods as the handles are to far apart and the weight is not out in front as it should be.
Side note: i believe I lost my last training partner as he has been out for two days, no show, no call. Oh well the thrill ride goes on!

Lones Green
12-06-2010, 05:08 PM
Will be back training very soon. This is my last week of classes!

blong
12-06-2010, 05:36 PM
Will be back training very soon. This is my last week of classes!

Not a problem, take care of business in the classroom first.
The guys I have been training with are more concerned about being seen by the onlookers while lifting and flexing at the chain gyms as opposed to getting stronger in the basement hell hole, lol. Not a big issue, just different goals.

Coke
12-07-2010, 10:38 AM
Too bad about that training partner, there are some truly unreliable people out there as you have found.

blong
12-07-2010, 02:44 PM
Too bad about that training partner, there are some truly unreliable people out there as you have found.

Sounds like I'm preaching to the choir. you've been there Coke.

blong
12-07-2010, 02:47 PM
tuesday 12/7/10
abs 3x15/ 3 sets for time
biceps 4x20
band gm 3x20

blong
12-08-2010, 05:28 PM
Wednesday 12/8/10
bwt. 239
rev. green floor press
135x10x2
185x3
added bands
225x5
245x5
275x2
295x1
315x1
330x1
345x miss half way up
290x5

incline tates
60v5 to heavy
35x10x3

overhead rope ext. 3x15

standing db oh press
35x10
50x10x2

face pulls 4x15

seated db cleans
30x10x2
bb cleanx15

right elbow not liking the action tonight!

Coke
12-09-2010, 02:38 PM
Nice workout, hope the elbow clears swiftly dude.

blong
12-09-2010, 05:05 PM
Nice workout, hope the elbow clears swiftly dude.

no biggie just the daily aches and pains caused by the game of powerlifting

blong
12-09-2010, 05:13 PM
Thursday 12/9/10
5x5 raw squat (last week)
135x10x2
225x5
225x2
315x2
365x1
405x5x5

close stance box squat w/ yoke bar
box just below parallel
140x10
230x8
280x6
230x8

bb rows
225x10
245x7
added straps
275x6
275x7

wide grip pulldowns 3x10-15

Holy cow, that yoke bar with close stance on a low box will really put your ego in check. I am gonna really like this for the next meet comin up. I love new toys!
Side note: My partner decided to come back for a cameo appearance then proceeds to leave early, gotta love part timers.

blong
12-12-2010, 09:24 AM
Sunday 12/12/10
raw bench w/ 40 lb chains
25 lb db under lower back
barx20
135x10
135x5
185x3
added chains
185x3
205x2
225x1
245x1
255x1
275x1
285x1 barely touched by spotter around 1-2 brd range

Mini deload this week with no accessory work. Beginning a 10 week shirt program in a couple weeks so a little extra rest will be a good thing. Elbows aching today probably tied in with the crappy weather of late.

Lones Green
12-12-2010, 12:44 PM
10 weeks in the shirt? ouch ouch ouch ouch

blong
12-12-2010, 01:05 PM
10 weeks in the shirt? ouch ouch ouch ouch

Greasing the groove! I might try sleeping in the shirt, if it will make my bench move on the platform.

Coke
12-13-2010, 05:41 AM
Moving good numbers B, training is always on point.

blong
12-13-2010, 04:49 PM
Moving good numbers B, training is always on point.

Thanks man.

blong
12-13-2010, 04:54 PM
12/13/10 Monday
Deadlift w/ rev. greens bwt. 240
135x10x2
225x5
suit no straps
315x3 sumo
405x2 sumo
straps up
455x2
495x1
545x1
565x1
585x1
600x1 Monster PR! previous best was 550

Might have rode that 600 a little on the thighs coming up. But the way my deadlift goes I will call any improvements a PR. Finally significant progress!
No accessories still mini deload.

Coke
12-14-2010, 11:20 AM
No joke bro, monster work with those huge 600 deads.

blong
12-14-2010, 02:20 PM
No joke bro, monster work with those huge 600 deads.

Thanks for the props.

blong
12-15-2010, 03:34 PM
12/15/10
bwt. 239
2 brd. cg+40 lb. chains
barx10
135x10x2
185x3
add chains
185x3
205x3
225x2
245x1
255x2
265x1
275x1 PR (previous pr was 255 for 1.5)

no accessories still mini deload

StLRPh
12-15-2010, 03:39 PM
very nice PR

blong
12-15-2010, 05:52 PM
very nice PR

Thanks. Slight bodyweight increase always seems to facilitate pressing PR's within a few weeks.

blong
12-16-2010, 03:04 PM
Thursday 12/16/10 bwt. 238
box squat+ blue bands (roughly 70 at top) / suit no straps
135x10x2
225x5
275x2
added suit+bands
300 8x3 1 min. rest between sets
removed bands
365x2
405x2
No accessory again tonight, still mini deload. Will put them back in starting Sunday. Box squat felt weak as hell tonight, probably because I haven't done it in forever. I never really cared for the feel of the box squat and carryover for raw and single ply because you don't sit back as much like in double ply. But because i expect to work in to double ply gear next year which does require sitting back more I will start running with it more. I will carry on for about 4-5 weeks then go to my next phase and remove the box. Plus it will definately hit my lower back and hamstrings in a new way.

Coke
12-16-2010, 08:19 PM
Stellar with the lifting man, make no mistake.

blong
12-17-2010, 02:40 PM
Stellar with the lifting man, make no mistake.

Thanks for stopping by.

blong
12-17-2010, 02:41 PM
Abs
3x12-15/plank 3x for time

blong
12-19-2010, 10:18 AM
sunday 12/19/10
db flat bench
60x15x2
70x12
80x12
100x8
110x6
110x5

db flyes 35x12x3

band pushups
1x15
1x12

3brd cg+ green bands (roughly 100 at top)
155x5
135x8
135x8
135x7

flat tates
50x10x3

upright rows
95x10x3

bent over flyes
30x12x2
25x15

Decided to mix it up and use my db flat press sorta as my max effort exercise. Start my shirt work next week so taking the barbell out of my hand for one max effort session prior might be a good idea. Smoked when done, good work.

Coke
12-20-2010, 02:09 PM
Smoked when done, good work.

No joke bro, looks great.

blong
12-20-2010, 03:15 PM
No joke bro, looks great.

Thanks Coke

blong
12-20-2010, 03:21 PM
monday 12/20/10 bwt. 240
deads against double blues from floor/ roughly 140 at top
135x10x2
225x5
add bands
225x3
single ply suit no straps
315x2
straps up
365x2
405x1
425x1
440x1 hello PR! previous PR was 430
straps down
315x5

yoke bar seated gm's
135x10
185x10
205x8

GHR 3x15

db rows
100x10
120x10x2

cg pulldowns 3x12-15

PR's all over the place since the small weight gain. Daddy like!

Coke
12-21-2010, 12:22 PM
Impressive deads Brian.

blong
12-21-2010, 02:46 PM
Impressive deads Brian.

Thanks Coke

blong
12-21-2010, 02:57 PM
Tuesday 12/21/10
bwt. 242
treadmill 20 min. 1.25 miles
abs 6x12-15
pull throughs 3x15-20
biceps 4x10

Mixed in some sumo pulls yesterday during warmups and my hips are screaming today. Sumo always seems to aggrevate the arthiritis/inflammation in my hips, just trying to strengthen my weaker stance but they always kill my hips even geared. Gotta pay the price to be the boss I guess, it's all part of the game so stop being a whipping boy, suck it up and pass me more ibuprophen and bengay!

blong
12-22-2010, 03:34 PM
Wednesday 12/22/10 bwt. 241
cg bench/ rev. blues (roughly minus 40 at top and 70 at bottom total)
135x10x2
185x5
225x3
245x3
275x3
295x2
315x1
340x1 5 lb PR and easy!
350x1 15 lb PR! Man its good to be chunky!
315x3

nosebreakers/jm's
105x12
115x12
125x12
135x12

db rollbacks
30x12
35x12x2

seated oh bb press
135x10
155x10
185x8

db shrugs
100x12x3

face pulls 4x15

side lateral raises 20x12x3

One of those few days that I felt strong as hell. Pass the pizza and get my bloat on, cuz it's workin!

Coke
12-22-2010, 11:14 PM
Props dude, amazing close grips.

blong
12-23-2010, 04:18 PM
Props dude, amazing close grips.

Thanks boss.

blong
12-23-2010, 04:21 PM
Thursday 12/23/10 bwt. 242
Box squat against blues/ single ply suit no straps
320 8 sets x3 reps
385x2 no bands
415x2 no bands

yoke bar gms
135x10x3

leg curls 3x12

bb rows
225x10
245x8
245x8
135x15

wide grip pulldowns 3x12

blong
12-24-2010, 11:53 AM
12/24/10 bwt. 240
abs 6x12-15
face pulls blue band 4x15
sled pulls/2 plates (in honor of Santa) 3 trips frwd/ 3 trips back-one trip roughly 30 yards

I think I have figured out my plans for next years meets. I am going to compete at the Ironman in March, single ply as planned but the next meet will be the Nationals in June in Gatlinburg where i will try my hand at the multi ply gear. I figure that should give me plenty of time to figure the gear out after the Ironman. I will need to get my Ace suit altered and pickup a new shirt.

Merry Christmas to all!

Coke
12-24-2010, 01:51 PM
sled pulls/2 plates (in honor of Santa) 3 trips frwd/ 3 trips back-one trip roughly 30 yards


No doubt, lol...way to map out a strategy with the upcoming comps too.

blong
12-26-2010, 10:59 AM
No doubt, lol...way to map out a strategy with the upcoming comps too.

Thanks Coke

blong
12-26-2010, 11:06 AM
12/26/10 bwt. 240
shirted triples from 1 brd.
barx10
135x10x2
185x3
225x2
added 2brd.
275x1
added shirt
295-3brd.-2brd.
1 brd
295x3
315x3
325x3
335x3 10 lb PR
345x3 20 lb PR

db incline 60x15x3

band pushups 2x12

nosebreakers/jm
105x12x3

vbar pressdowns
3x12

bb shrugs
275x10x3 no straps

face pulls 4x12-15

Weight gain has made my katana tight as hell! Took a few reps to get in the groove and tolerate the pain, as it was biting me pretty good. But it's worth it for the PR's!

Coke
12-27-2010, 01:45 PM
Killer new PR(s), major props.

blong
12-27-2010, 02:02 PM
Killer new PR(s), major props.

Thank you sir. Feelin' it today!

blong
12-27-2010, 02:12 PM
12/27/10 bwt.242!
Raw/ 2 hole rack pulls+greens +blacks (roughly 140 at top)
135x10x2
add greens
135x5
add black+greens
135x5
225x5
315x3
365x2
405x1
425x1
455x1 PR (previous was 440 w/ suit- this was raw)

seated camber bar gm's
225x10
245x8
245x10

back ext w/camber bar
3x10-12

db rows 100x10x2

wide grip pulldowns 4x10

Absolutely whipped from yesterdays bench session with shirt. Triples to a one board or lower really cooks me. I almost skipped today but sucked it up and still managed a PR so I am very happy with that. Body weight over the holidays is creeping up so I definately need to keep an eye on that. Went overboard on the Christmas cookies I guess!

Coke
12-28-2010, 08:48 AM
Like the rack pulls and everything, good job.

blong
12-28-2010, 02:21 PM
Like the rack pulls and everything, good job.

Thanks Coke

blong
12-28-2010, 02:26 PM
Tuesday 12/28/10
abs 4x10-12
biceps 3x10
band gm's 3x20

blong
12-29-2010, 04:37 PM
Wednesday 12/29/10
chain sus. bench lockouts
135x10x2
225x5
275x5
315x5
350x4
335x5
315x7

3 brd close grip
225x10x3

overhead rope ext. 3x12

seated bb oh press
155x10
175x8
195x6

bb shrugs
275x10 no straps
315x10 w/ straps
405x10 straps

bent over rev. flyes 30x12x3

New setup for doing lockouts using chains suspended from top of the rack. Going for a more natural feel as opposed to pin presses. Definately harder as it eliminates some of the bounce you get from the pins plus the last link is one hole lower than my normal pin I press from.

blong
12-30-2010, 03:13 PM
Thursday 12/30/10 bwt. 240
box squat suit no straps+ blue bands
340 6 sets x 3reps
no suit/no bands
405x1
435x1
455x1 PR

close stance box squat w/ yoke bar
225x6
225x6
225x6

ghr 3x12-14

bb rows
225x10
245x8
245x8
135x20

wide grip pulldowns
3x10

PR on raw box squat was 425 about 6-8 months ago, so it has been awhile. Box just below parallel. I usually free squat raw about 70-80 more than my box max so that puts me well beyond my raw max of 500, nice!

Coke
12-30-2010, 05:37 PM
Great stuff man, going at it damn near everyday too.

blong
12-30-2010, 06:02 PM
Great stuff man, going at it damn near everyday too.

Trying to stay consistant. When i take time off I just get more stiff than usual. I'm getting old!

blong
01-02-2011, 05:06 PM
Sunday1/2/11 bwt. 240
3 brd doubles + chains (40lb)
single ply shirt
barx10
135x10x2
185x5
225x5
Added 2 brd
275x3
added 3 brd and shirt
315x2
added chains
315x2
335x2
355x2
370x2
385x2 20lb. PR

db flat bench
80x12
90x12x2

3 brd close grip
225x8x3

tates flat
50x10x3

strght bar pressdowns
4x12-15

db shrugs
100x15
120x12
120x12

bent over flyes
25x15x3

Skipped Friday cause I had to take my English bulldog to the emergency vet. She got stung by a bee or bit by a spider they think and she had an allergic reaction. Her eye swelled shut and she tore her face all to hell scratchin at the spot. Now she has to wear on of those crazy funnel collars to keep her from scratchin it. She looks like she is hatin life right now, lol.

Coke
01-02-2011, 08:42 PM
We love our dogs without fail, lol...great story, Thankx for sharing it - too bad what happened though.

Lones Green
01-03-2011, 08:04 AM
Man we had something happen like that to my dog when he was smaller. He used to get into A LOT of trouble outside, to the point where I had to go watch him outside every time. Face swelled up real bad. Hope everything is alright!

blong
01-03-2011, 01:04 PM
We love our dogs without fail, lol...great story, Thankx for sharing it - too bad what happened though.

She's working her way back, no problem.

blong
01-03-2011, 01:07 PM
Man we had something happen like that to my dog when he was smaller. He used to get into A LOT of trouble outside, to the point where I had to go watch him outside every time. Face swelled up real bad. Hope everything is alright!

She'll be alright, you know how sensitive bullies are to things with the skin. Swelling has pretty much gone just still really raw around the face and hating that silly cone thing around the head.

blong
01-03-2011, 01:15 PM
Monday 1/3/11 bwt. 241
box pulls (7.5 in.) at mid shin/ single ply suit
135x10x2
225x5
added suit no straps
315x3
straps up
405x2
455x1
495x1
515x1
525x1

db stiff legs w/ blue band
60x12x3

ghr 3x12-15

db rows
100x10
120x8
130x8 w/straps
60x15

cg pulldowns 3x12

Block pulls suprised me how weak I was but at mid shin never really felt like I could get any leverage. They were right about the 2 hole range on my rack but they did feel more natural than rack pulls, like I hear. Always looking to add something new to the toolbox.

Coke
01-04-2011, 10:08 AM
Good deal on the block pulls Brian, and everything else as well.

blong
01-04-2011, 02:05 PM
Good deal on the block pulls Brian, and everything else as well.

Thanks Coke

blong
01-04-2011, 02:06 PM
Tuesday 1/4/11 bwt. 240
abs 5x12-15
biceps 5x10
leg curls 3x15-20

blong
01-05-2011, 04:17 PM
Wednesday 1/5/11
bench lockouts from chains (bottom link)
135x10x2
225x5
275x5
315x5
350x5
365x3
315x8

nosebreakers
105x10
115x10
125x10

vbar pressdowns 3x10-15

standing oh db press
35x15x4

face pulls 5x12-15

Shoulders and elbows felt like crap today. Kind of blah today for some reason, sleep has been off past couple of nights, that might be it.

Coke
01-06-2011, 06:13 PM
Fine push day work guy.

blong
01-07-2011, 08:25 PM
Fine push day work guy.

oh yeah

blong
01-07-2011, 08:32 PM
Friday 1/7/11
missed thursday so I made it up today.
box squat no bands/ single ply suit no straps
135x10x2
225x5
315x3 added suit/no straps
365 4sets x 2reps
removed box
405x2
455x2
495x2 PR (previous was with knee wraps 495x1)

ghr elevated 3x12-15

bb rows 185x10x4

wide grip pulldowns 3x10

Not to bad as my hips and lower back were stiff as hell. Traveled 2.5 hours to Lexington and then back today, so sitting that long needless to say didn't agree with my joints.

blong
01-09-2011, 11:14 AM
Sunday 1/9/11 bwt. 242
single ply shirt/ 2brd. + 40 lb chains
barx20
135x10x2
185x5
225x3
add 2 brd
275x3
add shirt/ 3brd
315x2
2 brd + chains
315x2
335x2
350x2 5 lb PR
no chains and 1brd
405x1 30 LB PR!

one arm db flat press 60x10x3

band pushups 2x12

db rollbacks
30x12
35x10x2

overhead rope ext.
3x12

db shrugs
120x10
100x12x2

face pulls 4x12

Unreal PR today! I guess all the extra upper back work and the weight gain is showing up in my bench finally. Went to a 1brd in the shirt even though it was a 2 brd day because I am going to start next week alternating my shirt work every week with raw rev. band bench. My shoulders are killing me only when i shirt up and I think I need the extra rest. Awesome day!

Kiff
01-09-2011, 11:22 AM
30LBS PR is really impressive well done :)

blong
01-09-2011, 12:29 PM
30LBS PR is really impressive well done :)

Thank you sir, it all seems to be coming together nicely of late.

Lones Green
01-09-2011, 01:50 PM
Nice work dude. That shirt work does beat you up after a few weeks of it for sure

blong
01-09-2011, 03:57 PM
Nice work dude. That shirt work does beat you up after a few weeks of it for sure

Thanks man. Couple the shirt work with squatting for the week and my shoulders are asking me if I'm stupid!

Lones Green
01-09-2011, 05:55 PM
Haha I hear you. Its hard to get down to a science, make sure you switch those squat bars!

Coke
01-09-2011, 10:49 PM
Way to elevate bro.

blong
01-10-2011, 10:09 AM
Haha I hear you. Its hard to get down to a science, make sure you switch those squat bars!

We'll do big man. The yoke bar/SSB will really put your ego in check!

blong
01-10-2011, 10:09 AM
Way to elevate bro.

It's a work in progress.

blong
01-10-2011, 10:15 AM
Monday 1/10/11 bwt. 239
sus gm's w/yoke bar
135x10
135x5
225x3
275x3
315x2
365x miss
315x1
315x1
225x5

rev. hypers 3x12

leg curls 3x15

db rows
110x10
120x10
130x10 PR (was 7 reps)

cg pulldowns 3x10

Unreal how much harder the yoke bar vs the cambered bar was on the suspended gm's. My
PR with the cambered bar is 455 so it was a considerable difference. Good session.

blong
01-11-2011, 05:41 PM
Tuesday 1/11/11
abs 6x10-12
biceps 5x10
ghr elevated 3x12

Shoveled a crap load of snow off the driveway for 2 hours. That has to count for some kinda GPP, right?

Coke
01-12-2011, 11:59 AM
Shoveled a crap load of snow off the driveway for 2 hours. That has to count for some kinda GPP, right?

Damn right, shoveling tons of snow like you did ain't no joke, lol.

blong
01-12-2011, 04:59 PM
Damn right, shoveling tons of snow like you did ain't no joke, lol.

I don't wanna see anymore after today!