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TheTerminator85
01-28-2011, 09:53 AM
Welcome to my log!

I have been lifting since the age of 12 and have always been active in sports. I have done bodybuilding, strongman, and powerlifting programs. Out of those three, I enjoy powerlifting the most and feel like it is my best match for training. I will utilize a variety of these programs depending on my training location and my life situation (work, school, family, etc.). At the age of 15, I had the privilege to train at Westside Barbell off and on. It's amazing how different the powerlifting world is from then to now (from the Arnold Classic changes to equipment controversy). I truly wish our sport had more acceptance and more of a balance within itself.

I am currently training at home in a two-door garage setting. I have all the basic essentials for strength: a power rack, two benches, dumbbell rack, SSB, hyper machine, custom made dumbbells, plate loading lat machine, and two 45lb barbells. While I would love to train with a group, I am an MBA student and trying to save as much as possible.

As far as competitions, I have primarily done multi-ply equipped lifting. My best lifts are in IPA competitons at 710 SQ, 570 BP, and 600DL (all done in the 220-242lb class in my early twenties). I have also mainly used the westside method and have experimented a little with 5/3/1. I am currently trying to develop my own system that will help me utilizing everything I have learned. The main goal I have this year is to get back to the basics by correcting imbalances and getting stronger. I plan on training raw (utilizing just a belt, wrist wraps, and chalk). I would also like to do 2-3 competitions this year, and as of now, I would like to do them raw. I believe it is easier to compete raw when you train alone. So, correcting imbalances, improving raw strength, and getting back into the competitive game are my main goals this year.


The following is my current split (may change from week to week):

Monday:
AM- Intervals
PM- Squat

Tuesday:
AM- Intervals
PM- Bench Press

Wednesday: Intervals

Thursday:
AM- Intervals
PM- Deadlift

Friday:
AM- Intervals
PM- Overhead Press/Auxilary work

Saturday: Intervals/off

Sunday: Intervals/off

*Intervals will typically be done on a treadmill wearing either a 50lb weighted vest or not currently with the season. I try to burn anywhere from 300-500 calories per workout. The AM cardio has not really affected my PM training, and if anything, has helped it. My GPP needs work and it couldn't hurt to lose some fat.

I'm not sure exactly what my current Raw PR's are, but last time I tested them (a few months ago) they were:
SQ- 489lbs
BP (with pause)- 357lbs
DL (conventional)- 533lbs *I compete sumo so I should be good for possibly some more


My Stats are:
5'7"
240-245lbs



Thanks, and please feel free to make comments and critique my training.



-Eddie (The Terminator)

TheTerminator85
01-28-2011, 09:56 AM
Did intervals on the treadmill for about 33 minutes

byronsru24
02-02-2011, 06:16 PM
Can it be? Ed is going to do some meets raw?!??! Awesome man!

TheTerminator85
02-03-2011, 06:40 AM
Can it be? Ed is going to do some meets raw?!??! Awesome man!

:) Hehe ya, its the best move for me for now. Despite wanting to posting the biggest numbers possible, I have lots of mechanical things to work on (squat depth, consistency, DL strength, etc.). My plan to do this came from not always having access to training partners also. Since I am starting up at Celli's soon, that should change and I would like to do an equipped meet in the fall. It's not impossible, but I find it very difficult to train assisted with no help.

TheTerminator85
02-03-2011, 06:43 AM
[QUOTE= It's not impossible, but I find it very difficult to train assisted with no help.[/QUOTE]

It's almost as difficult as navigating through this web site.

byronsru24
02-13-2011, 04:50 PM
You dissapear or what man? haha

TheTerminator85
02-13-2011, 07:08 PM
You dissapear or what man? haha

I am bad at updating this. My goal is to start tomorrow! Talk to you soon brother!

TheTerminator85
02-14-2011, 09:06 AM
Heavy SQ Day

1) 5 min dynamic warm-up

2) BB Back squats: *I decided to slap 4 plates on and see what I could do
135x5
225x5
313x5
357x3 (put belt on here)
401x4x2
401x1x3
*Will shoot for 3's next week (3-4 reps)


3) Paused BB Back Squats:
313x1x4
313x1x5

4) Light stretching

*Was OK with this. Still trying to bury squats as low as possible. I am literally trying to go down as low as I can, maybe I need flexibility work. What do you guys think for IPA judging? I feel that most of them would pass.



I would like a shorter femur for my birthday lol...

Saw the movie "The Social Network" yesterday. Life is complicated...



Here are some vids from today:

http://www.youtube.com/watch?v=Titltpa3ywo

http://www.youtube.com/watch?v=YKYLliCHC8w

http://www.youtube.com/watch?v=ctAt0vD7fXs

byronsru24
02-14-2011, 11:36 AM
Looked close there, but I'd think you'd still want to put those down a little bit more. I had to work a lot on my flexibility for awhile there, plus I brought my stance in a bit (hips were getting too beat up with a wide stance w/o the support from the gear. It might be the angle you got the camera setup at though. Next time, maybe try setting it to the side.

TheTerminator85
02-14-2011, 11:43 AM
Looked close there, but I'd think you'd still want to put those down a little bit more. I had to work a lot on my flexibility for awhile there, plus I brought my stance in a bit (hips were getting too beat up with a wide stance w/o the support from the gear. It might be the angle you got the camera setup at though. Next time, maybe try setting it to the side.

Thanks B! Will do man. Being in the rack forced me with a closer stance, but I will try to squat outside the rack next time with a closer stance so the camera can see.

byronsru24
02-14-2011, 11:46 AM
Don't do nothing crazy man haha. Stay in the rack. Maybe see if you can just rig up teh camera somehow so you can get a better angle of depth when your in the rack

TheTerminator85
02-14-2011, 12:03 PM
Don't do nothing crazy man haha. Stay in the rack. Maybe see if you can just rig up teh camera somehow so you can get a better angle of depth when your in the rack

:-)

Hey where is your journal bra? I talked to Randy the other day. He asked about ya!

byronsru24
02-14-2011, 12:34 PM
:-)

Hey where is your journal bra? I talked to Randy the other day. He asked about ya!


I haven't posted one for awhile....I might as well start again though shouldn't I? haha

byronsru24
02-14-2011, 12:50 PM
Here you go...ask and you shall receive haha....it should work through my link on the bottom of my posts now too

http://www.wannabebig.com/forums/showthread.php?141801-Brians-2011-Training-log&p=2436390#post2436390

TheTerminator85
02-21-2011, 10:00 AM
Didn't have access to a camera today, but adjusted stance.


1) 3 mins on treadmill and dynamic warm-up

2) USAPL Squats with pause (about shoulder width stance):
barx1x5
135x1x5
225x1x5
313x1x5
333x1x4 *lol wish I could have filmed all of these sets. It couldn't get much lower...I finally found my stance for raw training.

3) Standing calf raises with barbell on back:
333x4x12

4) Seated on bench hip abduction with light band: 3x20

5) Standing ab pulldowns:
60x1x15
70x4x15

6) 5 mins light stretching


Getting back into it

byronsru24
02-21-2011, 07:01 PM
Mikey will be proud of those usapl squats haha. I found the same thing when I went w/ raw training that I was a lot stronger w/ a closer stance w/o the gear. It'll take some time, but you'll gain strength on it fast.

TheTerminator85
02-21-2011, 08:40 PM
Thanks bro. I have to tighten up, but I feel like I'm heading in the right direction. I feel like this will truly help build form too, which I never really had. Paused squats can be a bitch! Ed Coan and the russians swear by them!

TheTerminator85
02-23-2011, 08:10 PM
1) Light warm-up

2) Pinky on ring benches with pause against monster-mini band folded: 4RM
barx1x4
135x1x4
179x1x4
205x1x4
215x1x4

3) Close grip benches with flat back and legs untucked with same set-up as above:
135x2x5
135x1x4
135x2x5

4) Chin-ups with feet in choked monster-mini band: 5 sets, 2-3 reps

5) Rope tricep pushdowns:
70x1x6
60x 4 sets of 6-10 reps

6) Reverse crunches on bench: 4x12ish

7) Light stretching



"Throw dirt on me, and grow a wild flower"

byronsru24
02-24-2011, 07:54 PM
Looking good man. You going with more volume to begin with, then just decreasing it over time or what?

TheTerminator85
02-24-2011, 08:15 PM
Ya, I'm really just going by feel now. Here is my plan for cycles:
Week 1: Some kind of RM to gauge future weeks in 5/3/1 style
Week 2: 1st week of 531
Week 3: 2nd week of 531
Week 4: 3rd week of 531
Week 5: Deload


I haven't been consistent with training, so my main goal above all of this is just to hit my 4-5 workouts per week.

Good luck in a few weeks my man! Tell J-Ra I said hi lol

TheTerminator85
02-25-2011, 01:08 PM
1) 5 min dynamic warm-up

2) Conventional DL: 4RM- no belt
135x2x5-6
225x2x4 *Right teres major acting up
313x1x4
401x1x4
431x1x4 *Felt suprisingly good. Starting to get back into it...

3) RDL's (picked bar off ground): 225x5x5 (pinky on ring)

4) Prone leg curls: 25x4x8

5) Spread eagle sit-ups:
1x12
10lb plate behind head x2x8-9

6) Light stretching


*After taking a lay-off, things felt like they were going to tear every workout. It is getting less and less now. Time to rebuild.

TheTerminator85
02-27-2011, 11:04 AM
1) Light warm-up

2) Seated overhead barbell presses (front), pinky on ring:
barx2 sets
135x1x4
155x1x4
175x1x4
185x1x4

3) Close grip pushups: 3 sets

4) Side plate raises: 3 sets, worked up to 10 and 15lb plate per hand

5) Barbell shrugs with pinky on ring: 3 sets, worked up to 225 (no straps or chalk)

6) D-bell bicep curls: 3 sets, worked up to 30's for 10's

7) Flexibility

TheTerminator85
02-28-2011, 09:13 AM
1) Dynamic Warm-up

2) Barbell back squats with pause at bottom (new closer stance to work on depth for raw squatting):
barx2x6
135x1x6
215x1x5
250x1x5
284x1x11 http://www.youtube.com/watch?v=40MgpJjT1t4

3) Leg extensions: 47lbsx3x12

4) Barbell roundback goodmornings (135) supersetted with
5) Strong band goodmornings
*3 sets of 12 for each

6) Straight leg situps: 3x12

7) Light stretching

*Sore from last week still so tapered accessory work down

byronsru24
02-28-2011, 04:05 PM
That angles much better for depth. All those looked good man. Keep it up

TheTerminator85
02-28-2011, 07:45 PM
Thanks bro! I'm glad to have finally found my stance and ready to start rolling.

TheTerminator85
03-01-2011, 10:18 AM
1) Dynamic band warm-up

2) Seated lat pulldowns with towel: 90lbs
3x12
3x10

3) Chinups with light band choked assistance:
6x3

4) Hypers: 3x12

TheTerminator85
03-02-2011, 02:52 PM
1) Dynamic warm-up

2) Pinky on ring BP with pause and against monster-mini band folded:
barx1x12
89x1x5
140x1x5
160x1x5
184x1x10 http://www.youtube.com/watch?v=1UHCIJ7qaLM

3) Close grip bench presses with pause and same set-up as above (flat back):
135x5x5

4) Strong band pushdowns supersetted with
5) Strong band lat pulls: 3 sets, lots of reps http://www.youtube.com/watch?v=ZtKIdjk1pBU

6) D-bell flat bench presses: 30'sx1x15
light band around back with 30'sx2x12

7) Dynamic band stretching

*Woke up a little sick today..almost losing voice. Feels like I have drainage. Took it easy on accessory work.

*Here is a video of my german shepherd Ike. Great dog... http://www.youtube.com/watch?v=34CxUhMpF98

TheTerminator85
03-03-2011, 12:01 PM
1) Dynamic Warm-up

2) Conv DL's, no belt just chalk:
135x2x5
225x1x5
269x1x5
323x1x5
367x1x9

3) RDL's (pinky on ring):
225x4x5
225x1x8

4) Single leg hypers: 3x8/side

5) Ground ab work 3 sets

6) Calfs: 3 sets

7) Light stretching


*Cutting back on carbs to lean up starting today!

TheTerminator85
03-04-2011, 10:24 AM
1) 5 min warm-up

2) Seated overhead shoulder press with pinky on ring:
barx1x8
89x1x6
119x1x5
139x1x5
154x1x12 http://www.youtube.com/watch?v=7XvCYd2padk

3) Dips: 3 sets of 6-12 reps

4) Seated d-bell overhead press: 45'sx3x10-12

5) D-bell upright rows: 45'sx3x8-10

6) Hammer curls with 45 lb dumbbells: 3 sets

7) Light stretching

TheTerminator85
03-07-2011, 10:41 AM
1) 5 min dynamic warm-up

2) Barbell back squats, with pause at bottom:
barx1x6
135x1x3
179x1x3
235x1x3 http://www.youtube.com/watch?v=s1MwvZ4xYoI
269x1x3
300x1x8 http://www.youtube.com/watch?v=zZmXscLbaws

3) Barbell roundback goodmornings to pin (trying to barely touch pin):
135x1x8
225x1x5, 6, 8 http://www.youtube.com/watch?v=IfULbH6OVro

4) Hypers with 130lb d-bell (would perform reps with bell and then drop and do many reps):
reps with bell by sets: (hit anywhere between 13-15 reps total including reps wit and without bell)
1- 3
2- 5
3- 7

5) Standing monster mini-band hip abduction: 3x8 (less than 20 sec rest between sets)

6) SItups with 22lb plate behind head for 8 reps

7) Supine posterior pelvic tilt with legs elevated (hips = 90 degree angle)
3 sets of 8
*Basically trying to the bottom of my feet towards the roof without pending knees and only using lower abs
Goal- prevent herniations by building lower abs

8) Light stretching

TheTerminator85
03-08-2011, 08:16 PM
Busy day with limited time, so I just did two huge supersets (3 rounds each)

1) Light warm-up

2)
a- Leg raises on bench
b- Light band choked assisted pullups
c- Standing light band choked on rack bicep curls

3)
a- Upright rows with monster mini-band choked on bottom of rack
b- Rope lat pulldowns with 90lbs
c- Hammer curls with monster mini-band choked on bottom of rack

4) Light stretching

TheTerminator85
03-09-2011, 08:25 AM
1) Light warm-up mobility

2) Pinky on ring bench with pause against folded monster mini-band:
barx1x6
109x1x4
150x1x3
170x1x3
195x1x8

3) Lying barbell extensions with monster mini-band: 5x4-5

4) Pushups on swiss ball anchored against wall: 4x6-8

5) Pec flies with 2 choked light bands standing: 3x16

6) Seated overhead d-bell extensions supersetted with lying d-bell flat bench presses: 3x8-12

7) Light stretching

TheTerminator85
03-10-2011, 11:08 AM
1) Dynamic warm-up

2) Conventional belt-less deadlifts:
135x1x6, 135x1x3
225x1x3
300x1x3 http://www.youtube.com/watch?v=EtzDySHlUl0
344x1x3
388x1x11 http://www.youtube.com/watch?v=pudqyoWljvQ

3) Bentover barbell rows (close grip):
135x4x8 (controlled)
*1st attempt with 225 and did not complete due to teres major scar tissue (felt like it was tearing)

4) Hypers supersetted with Reverse hypers: 4 sets (used SSB on first two hyper sets)

5) Barbell on front and back situps on bench: 4 sets

6) Light stretching

fooz
03-10-2011, 12:38 PM
you definitely go balls to the wall with your lifts... after watching your videos it seems like you gotta alot of heart for gettin those reps in. your strong as hell to bro. good luck with your goals

TheTerminator85
03-10-2011, 12:54 PM
Hey thanks man! I always feel like I could have gotten a few more in too lol... You know how it is!

byronsru24
03-10-2011, 01:42 PM
Good work man. When I ran 5/3/1 after talking to Jim he said its a good idea to typically leave a rep or 2 in the tank. That looks exactly like what you've been doing too. Keep it up

TheTerminator85
03-10-2011, 01:46 PM
Thanks Brian! It feels right too! How are you feeling? Looking forward to seeing you post again soon!

TheTerminator85
03-11-2011, 11:00 AM
1) 5 min warm-up

2) Seated overhead barbell press with pinky on ring:
barx1x6
89x1x5
135x1x3
150x1x3
165x1x9 http://www.youtube.com/watch?v=mY6XHij9nsA

3) Shrugs with 45lb dumbbell: 3x15

4) Standing d-bell bicep curls with 45lb dumbbells: 3x8

5) Side delt raises with 25lb d-bells: 4x8

6) Standing horizontal barbell presses with pinky on ring: 4x10
Clip of last set- http://www.youtube.com/watch?v=aN17n9y8j74

7) Light stretching

byronsru24
03-11-2011, 08:30 PM
Thanks Brian! It feels right too! How are you feeling? Looking forward to seeing you post again soon!


Was planning on getting back to training on wed but actually strained something in my oblique sneezing of all things haha. Its still a bit sore, so I'm just taking off till monday, then hitting it hard. Other then the oblique, I feel great.

TheTerminator85
03-12-2011, 06:59 AM
Was planning on getting back to training on wed but actually strained something in my oblique sneezing of all things haha. Its still a bit sore, so I'm just taking off till monday, then hitting it hard. Other then the oblique, I feel great.

Glad to hear the neck is better! Sounds like your body needs a week off! **** happens lol.

fooz
03-12-2011, 09:20 AM
that's some solid OHPs my dude

TheTerminator85
03-12-2011, 09:52 AM
that's some solid OHPs my dude

Thanks man. I am hoping they benefit my bench somewhat. Plus, if it comes in handy if I ever compete in Strongman again.

fooz
03-12-2011, 04:54 PM
Yeah they definitely will. What kind of numbers you trying to get back to? You were strong as **** in your twenties man

TheTerminator85
03-13-2011, 10:22 AM
Yeah they definitely will. What kind of numbers you trying to get back to? You were strong as **** in your twenties man

I appreciate that bro. I am actually way behind in my desired progress and should be much further ahead of the game than I am. I've been training for Powerlifting pretty much straight since I was 15 years old. This is the first time since I started that I will compete raw. The reason I decided to train raw is mainly because I don't have any reliable training partners and its difficult to train using equipment without others. I plan on competing in the IPA Raw National meet in August to make a come back. My last raw meet was when I was 15 and I benched 225 and deadlifted 350. I would like to squat 450-500lbs, bench 375lbs, and deadlift 550-600lbs. We'll see though, plenty of time before the meet. You have any upcoming meets?

TheTerminator85
03-14-2011, 02:44 PM
1) Dynamic warm-up

2) Beltless squats with pause at bottom:
barx1x8
135x2x5
199x1x5
250x1x5
284x1x3
318x1x1
357x1x1 http://www.youtube.com/watch?v=xucc6hhSdY4
383x1x1 http://www.youtube.com/watch?v=1QIJMy8QxC4
401x1x1 http://www.youtube.com/watch?v=mIhav97QFPY
*Huge milestone for me. I have never really attempted and worked at a beltless single, but I've wanted to be able to do 4 plates with nothing and I did it today. Wasn't that much of a pause, but I took it for a ride.

3) Phantom chairs with 135lbs on back: 3x15 sec

4) Arch back goodmornings:
135x1x5
225x1x5
225x1x8
*Was losing upper back tightness on squats so really focused on keep all of my back tight while performing these reps. That is my major weak-point right now for the squat.

5) Seated hip abduction with light band on cooler: 3 sets of many reps

6) Ab pulldowns with 90lbs:
2x8, 2x10

7) Light stretching

fooz
03-14-2011, 03:54 PM
I appreciate that bro. I am actually way behind in my desired progress and should be much further ahead of the game than I am. I've been training for Powerlifting pretty much straight since I was 15 years old. This is the first time since I started that I will compete raw. The reason I decided to train raw is mainly because I don't have any reliable training partners and its difficult to train using equipment without others. I plan on competing in the IPA Raw National meet in August to make a come back. My last raw meet was when I was 15 and I benched 225 and deadlifted 350. I would like to squat 450-500lbs, bench 375lbs, and deadlift 550-600lbs. We'll see though, plenty of time before the meet. You have any upcoming meets?

you know what's pretty crazy? I started lifting when i was 15 and had those EXACT lifts. 225 bench and a 350 dead... my squat was about the same as my dead. I was about 165 at the time... i really was on and off with my lifting - had a girlfriend for the past two years gained alotttt of weight and now just really getting back into the game. I'm sittin at about 225 - 230 and i'm only 5'7. Your goals are pretty solid man... I wish to hit those numbers one day. Good luck at your meet in August tho! I've never done a meet, but yeh never know... maybe soon.

fooz
03-14-2011, 03:57 PM
Also.. doesn't four plates feel great man? All i know is damn it feels heavy at the top... but when you get outta the hole you feel like the man. hahaha. great session though bro

TheTerminator85
03-14-2011, 05:10 PM
you know what's pretty crazy? I started lifting when i was 15 and had those EXACT lifts. 225 bench and a 350 dead... my squat was about the same as my dead. I was about 165 at the time... i really was on and off with my lifting - had a girlfriend for the past two years gained alotttt of weight and now just really getting back into the game. I'm sittin at about 225 - 230 and i'm only 5'7. Your goals are pretty solid man... I wish to hit those numbers one day. Good luck at your meet in August tho! I've never done a meet, but yeh never know... maybe soon.

That's cool man. My squat was never that good. I have the longest femur and it hurts that lift lol. I'm the same height as u as well. The best multi-ply competition squat I had was 710 @ 242 last July. That's cool man. We'd make good training partners lol.

You're still very young. Just stay healthy and train smart. It takes years to get to the level and become one of the elite that sticks around for more than just a year. PL is definitely a marathon.

P.S. Don't let women interfere with your training. :-)
Women come and go, the weights will never walk out on you. lol

TheTerminator85
03-15-2011, 10:39 AM
*Got a 4RM lat pulldown today to gauge next training phase

1) 5 min warm-up

2) Lat pulldown (grip as wide as possible) 4RM:
worked up to 215lbs

3) Light band choked assisted chinups (strict):
1x5, 2x6

4) Face pulls:
60x1x10
80x3x10

5) Unilateral d-bell rows with 140lb d-bell (no chalk or straps)
1x3/side, 1x4/side, 1x3/side

6) Seated on lat machine bicep curls:
80x4x8

7) Light stretching

TheTerminator85
03-16-2011, 09:31 AM
1) Warm-up

2) Barbell bench press with pinky on ring and pause (against folded monster-mini band)
barx1x6
89x1x5
135x1x5
160x1x5
184x1x3
205x1x1
245x1x1 http://www.youtube.com/watch?v=uyhxadPqeTw
265x1x1 http://www.youtube.com/watch?v=DthAEguofJg
275x1x0

3) Same bench setup as (2) except close grip for extensions:
65x1x2 *Elbows were feeling beat up so switched to close grip benches for 2x12

4) Kneeling band pushdowns with light band choked on top of rack: 3x30

5) Pinky on ring elbow out bench presses to work chest (controlled): 135x3x10
*Right shoulder was talking to me. Man, I don't know how anyone can bench like this. LoL- It hurts me to do 135 this way...

6) Band straction stretching

fooz
03-16-2011, 10:42 AM
dude a 710 squat is dirty, and yes we would make good training partners hahaha. your in philly right?

You live and you learn with women. I'm sure you know how that is... i'm never leaving my main girl the iron. :)

byronsru24
03-16-2011, 06:10 PM
Squat looked good man. You GOT to show that miss on the bench though...tell me you got your dad to spot you for it at least haha.

TheTerminator85
03-16-2011, 10:27 PM
dude a 710 squat is dirty, and yes we would make good training partners hahaha. your in philly right?

You live and you learn with women. I'm sure you know how that is... i'm never leaving my main girl the iron. :)

Definitely man. I live in Pittsburgh. Philly would be nice though! I'd love to ultimately move to Columbus and train with the big dogs...

There are few good women out there man. Make sure she understands training is important to you, shares your goals, and likes to cook ;) lol

Find those and you'll be a happy camper...

TheTerminator85
03-16-2011, 10:32 PM
Squat looked good man. You GOT to show that miss on the bench though...tell me you got your dad to spot you for it at least haha.

Thanks man!

LoL I recorded the attempt, but was too embarrased to show it. I deleted it. Next time a chaotic event happens I will show it. Basically I get it a few inches off of my chest and then I realize I'm ****ed. I was able to get the right side up onto a safety pin and the left side almost decapitated me (like Shogun Assassin). I was a little bit afraid, but I've had worse happen.

I knew I shouldn't have tried it...

TheTerminator85
03-17-2011, 02:14 PM
1) 5 min warm-up

2) Conventional deadlifts without belt (just chalked up)
135x2x5
225x1x5
323x1x5
367x1x3
411x1x1 http://www.youtube.com/watch?v=z6OYWNGLdJU
455x1x1 http://www.youtube.com/watch?v=jyWJqzMT0Lw
499x1x1 http://www.youtube.com/watch?v=0s_cKT7_H4o
519x1x0 http://www.youtube.com/watch?v=NWCPceCxZHU

3) Supine leg curls with avg band choked on top of rack supersetted with Reverse hypers with strong band choked on hyper machine (3 sets each, lots of reps)

4) Landmines with 45lbs supersetted with situps on bench with 22lb plate behind head (3 sets, lots of reps)

5) Lower body flexibility


*Feeling beat up and will definitely benefit from the deload next week. I'm happy how everything went today. I've never pulled close to 500lbs without a belt, nevertheless, conventional style.
*I will use 1 rubber mat underneath my feet for the next cycle (approximately 3/4 of an inch off ground) to help get that weight out of the hole.

byronsru24
03-17-2011, 02:36 PM
Thanks man!

LoL I recorded the attempt, but was too embarrased to show it. I deleted it. Next time a chaotic event happens I will show it. Basically I get it a few inches off of my chest and then I realize I'm ****ed. I was able to get the right side up onto a safety pin and the left side almost decapitated me (like Shogun Assassin). I was a little bit afraid, but I've had worse happen.

I knew I shouldn't have tried it...

Its all good man.....just gotta play it safe when you train by yourself.

fooz
03-17-2011, 03:02 PM
damn dude... 500!!! some big numbers bro... love it!

byronsru24
03-17-2011, 05:09 PM
1) 5 min warm-up

2) Conventional deadlifts without belt (just chalked up)
135x2x5
225x1x5
323x1x5
367x1x3
411x1x1 http://www.youtube.com/watch?v=z6OYWNGLdJU
455x1x1 http://www.youtube.com/watch?v=jyWJqzMT0Lw
499x1x1 http://www.youtube.com/watch?v=0s_cKT7_H4o
519x1x0 http://www.youtube.com/watch?v=NWCPceCxZHU

3) Supine leg curls with avg band choked on top of rack supersetted with Reverse hypers with strong band choked on hyper machine (3 sets each, lots of reps)

4) Landmines with 45lbs supersetted with situps on bench with 22lb plate behind head (3 sets, lots of reps)

5) Lower body flexibility


*Feeling beat up and will definitely benefit from the deload next week. I'm happy how everything went today. I've never pulled close to 500lbs without a belt, nevertheless, conventional style.
*I will use 1 rubber mat underneath my feet for the next cycle (approximately 3/4 of an inch off ground) to help get that weight out of the hole.


Something I noticed...start w/ the bar a bit more in front of you. Looks like the bar drifts out away from your body a bit to clear your knee, then you can pull it back into you. I'm sure thats making the pull a lot harder then it should be.

TheTerminator85
03-17-2011, 07:37 PM
damn dude... 500!!! some big numbers bro... love it!

Thanks man! I should be past this by far, but I was happy with it esp since I did it without a belt...

TheTerminator85
03-17-2011, 07:38 PM
Something I noticed...start w/ the bar a bit more in front of you. Looks like the bar drifts out away from your body a bit to clear your knee, then you can pull it back into you. I'm sure thats making the pull a lot harder then it should be.

Good call man and thanks! I re-watched the clips and noticed that, I'll be practicing next week.

fooz
03-18-2011, 09:25 AM
Definitely man. I live in Pittsburgh. Philly would be nice though! I'd love to ultimately move to Columbus and train with the big dogs...

There are few good women out there man. Make sure she understands training is important to you, shares your goals, and likes to cook ;) lol

Find those and you'll be a happy camper...

Ahh Pitt, that's right. I'm actually in PA right now for school. I'm in Bloomsburg. That would be totally awesome training with the westside boys!

Good women are pretty hard to find dude.... they're out there but what i've noticed, they're already taken lol.

TheTerminator85
03-18-2011, 06:33 PM
1) Warmup

2) Seated Overhead press with pinky on ring:
barx1x8
89x1x5
140x1x5
160x1x3
175x1x1
200x1x1
220x2x0 *****. Very pissed off at this. I missed mostly due to a technical difficult in the bench (bench lifted up and threw me off as I drove my legs). I would be doing push presses if my ceiling was high enough.

3) Shoulder hyperflexion for rear delts while lying on incline (1 notch up): 3 sets of many reps around 25lbs per arm

4) Side delt raises with monster-mini band in each hand: 3 sets, 6-8 reps

5) Hammer curls with d-bells on hypers: 3x8-10

6) Front delt raises with monster-mini band in each hand: 3x6-10 reps

7) Stretching


*Felt pretty beat down today. My joints are a little sore and my left trap/rear delt area was feeling tender. Will take the weekend off like usual.

*Next week is Deload week.

byronsru24
03-18-2011, 06:59 PM
Don't worry about it...its only a shoulder press haha.

TheTerminator85
03-18-2011, 07:05 PM
Don't worry about it...its only a shoulder press haha.

LoL- True...Not one of the lifts, but I do enjoy doing push presses when I have access to it.

TheTerminator85
03-21-2011, 11:47 AM
1) Warm-up

2) Barbell back squats with pause in hole:
barx2x6-8
135x1x5
165x1x5
199x1x5

3) Pistol squats on bench: 3x10/leg (began with left leg- left hip bothering me a little bit)

4) Reverse hypers on hyper machine with choked strong band: 4x8

5) Supine leg raises with choked monster-mini band: 4x8

6) Stretching/Flexibility

fooz
03-21-2011, 03:06 PM
Does it suck deloading? I'm gunna hate it. Nice session though man - were those squats ATG?

TheTerminator85
03-21-2011, 03:14 PM
Does it suck deloading? I'm gunna hate it. Nice session though man - were those squats ATG?

No, for me the deload is much needed. I do a good job of training hard those first three weeks that I need the deload.

Squats were as low as I could go and with pause. Didn't think it was worth recording due to deload.

byronsru24
03-22-2011, 09:53 AM
No, for me the deload is much needed. I do a good job of training hard those first three weeks that I need the deload.

Squats were as low as I could go and with pause. Didn't think it was worth recording due to deload.

When I was running 5/3/1 on my deload week I'd go like this:

After 1 wave: Do the deload week w/ the %'s by the book
After 2 waves: don't do the main movement (squat, bench, DL, military) just do accessory work
After 3 waves: On my deload week I took it off completely


This seemed to help a lot, and I'd always come back after my 2nd and 3rd waves fired up and really motivated to train.

TheTerminator85
03-22-2011, 05:02 PM
When I was running 5/3/1 on my deload week I'd go like this:

After 1 wave: Do the deload week w/ the %'s by the book
After 2 waves: don't do the main movement (squat, bench, DL, military) just do accessory work
After 3 waves: On my deload week I took it off completely


This seemed to help a lot, and I'd always come back after my 2nd and 3rd waves fired up and really motivated to train.

Thanks brother! I will definitely keep try that out.

byronsru24
03-28-2011, 02:31 PM
End of deload yet? haha

fooz
06-02-2011, 08:55 PM
where you at man?

AdrianLarsen
06-02-2011, 09:24 PM
training is looking good