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C...unit
02-08-2011, 06:30 PM
Hi, I want to start a log on here im getting ready for a comp now im 6wks out I train mostly westside. I have been a raw lifter but have been transitioning into gear for a few months now and I have had my ups and downs with to say the least but I am determined to move that weight. My begining lifts before the 14 wk training cycle were as follows. SQ 530 raw,BP 365, 585 dl have too see if im comfortable enough to use the gear in a meet or maybe just go raw IDK yet. I look forward to any help or critique I can get. Im all about getting better soo let me know.

C...unit
02-09-2011, 08:36 PM
Max effort 1 brd press

Bar 1 x some
95 2 x 10
135 2 x 10
185 1 x 5
*add 1 brd*
225 1 x 5
275 1 x 2
315 1 x 1
365 1 x 1(easy)
After fighting to get into my new overkill shirt I gave up not gonna happen Im pissed!! So I got into a loose sloppy single ply titan pos
405 1 x 1
435 1 x 1
455 1 x miss = single ply gheyness. Actually I had this all day long BUT i let my right wrist break alittle and the bar started drifting back and couldnt save it was going up I just sucked.

After wasting all that time I didnt have alot of time or energy left for accesories but I did

band pressdowns
gray band 20 rep to purple drop set 15reps 3 sets

Face pulls same drop set deal as pressdowns

Lat pullfowns
3 x 12

C...unit
02-11-2011, 09:01 PM
Box squats DE w/ camber bar

Bar x a few
'*add 120lbs chains*
95 1 x 10
135 1 x 5
185 1 x 5
225 1 x 5
275 1 x 2
*add suit bottoms only, straps down also add belt*
315 1 x 2
365 1 x 2
405 1 x 2
455 1 x 2
All reps were controled pretty good missed grove on a rep or two but not bad 455 was my best set speed was great felt like.

Did some speed pulls W/ 245 and quadded minis
6 x 1

I didnt have any time to do other work but I hit squats pretty hard on DE for me anyways soo I feel OK with the workout in general.

C...unit
02-13-2011, 11:06 AM
Speed bench day with fatbar

Bar only 1 x 10
135 2 x 10
* add 80 lbs chain weight* 1 x 5
185 16 x 3(workksets) added a mini band under the bench for last 2 sets

Band pressdown drop sets
gray band 20reps to purple band 15 reps x 3 sets

KB rolling tricep extensions
3 x 15

Facepulls
Gray band 20 reps to purple band 15 reps drop sets

ABS x 3 sets

It was a decent workout my speed is getting better as my bicep tendon is healing finally, Im trying to really work triceps and abs hard as they are I feel my week points.

Also I managed a trade, my overkill shirt for a metal pro bash bencher. The metal is kinda loose and will eventually be a training shirt for me but I had to just accept the fact that the overkill was not going to fit no matter how bad I wanted it too. One of my teamates has it now and once he gets that shirt figured out he will be smashing PR's no question.

C...unit
02-14-2011, 08:58 PM
Reverse gray band box squats (12in low box)

Bar only 1 x 20
135 1 x 10
*Add bands*
245 1 x 5
335 1 x 2
385 1 x 2
425 1 x 1
475 1 x 1
515 1 x1
565 1 x 1
605 1 x 1(form was weird on this one did a wiggle sort of deal on the way up)
655 1 x 1( much better form on this one)
695 1 x miss ( damn that **** was heavy LOL) Got stapled to the box

GHR 3 x 12

C...unit
02-16-2011, 08:30 PM
Pin presses from about half way up

Bar 1 x 10
95 1 x 5
135 1 x 5
185 1 x 3
225 1 x 3
275 1 x 3
315 1 x1
365 1 x miss
225 1 x 6 ( I was having a hard time pressing off the pins my set up sucked and I was just off soo I dropped it down and had my coach watch me and we fixed a cpl things)
365 1 x 1
405 1 x miss

Band pressdowns 3 x 20
facepulls 3 x 15
Bicep tendon flared up to hell again!! wanted to do heavy dumbell rows but it wasnt worth it to aggrevate it any further.

C...unit
02-18-2011, 10:19 PM
Deloadish lower

Belt squat
4 x 15

Split squats
4 x 20 each side

abs
3 x 12

Rev hypers
3 x 20

hip adductors
4 x 20

speed pulls
weight was 225

I did alot of sets dunno how manny actually? Did bunch of singles switching from conv to sumo then was doing tripples at the end, just kinda went with it.

C...unit
02-20-2011, 09:56 AM
Speed bench w/ quadded minis

worksets- 185 10 x 3

Band pressdowns- Gray band to purple drop sets 4 x 20

Facepulls-Gray band to purple drop sets 4 x 15

Did some light board work in the shirt to get a feel for it before max effort on wednsday.

3 board- 365 2 x 2
2 board- 3651 x 2

I feel my form is pretty good in the shirt, Only issue that is reaccuring with me is when the shirt starts locking up and I start tucking hard one wrist or the other starts to break and it throws me off just enough. RAW I dont have this issue and if I want to handle the bigger weights in a multiply shirt I need to get this figured out!

C...unit
02-21-2011, 08:08 PM
Chain suspended good mornings with buffalo bar (50lb bar)

100 1 x 5
140 1 x 5
230 1 x 3
280 1 x 3
320 1 x 1 -add belt
370 1 x 1
410 1 x 1
460 1 x 1
500 1 x 1(easy but got too ambitious)
590 2 x miss (got it up a few in from lockout but it took me what felt like 5 or 6 secs and I just died out)

Foam roll-10 min

ABS- 6 sets heavy abs, oblique work, and ab planks

GHR- 3 x 12

Rev hypers- 3 x 20

hammer str rows- 2 sets x 20

I have not had a workout take this much out of me in my life. The GM just sucked the soul right out of me, I was on auto pilot the rest of the way.

C...unit
02-23-2011, 08:38 PM
2 brd press

bar 1 x 20
95 1 x 10
135 1 x 10
185 1 x 5
*add 2 brd*
225 1 x 3
275 1 x 3
315 1 x 1
365 1 x 1
*add shirt*
405 1 x 1
455 1 x 1
500 - (yes they put on 21/2s to get me in the 500's) - miss damn!!! I had this was going up easy never really struggled at all, but my right wrist gave out on me AGAIN and the weight flew back over my head!! Good spotters saved the day.
500 - Tried a 3 brd this time but my bicep was hurting too much felt like my arm was gonna snap, soo i aborted

Im still pretty new to shirted benching and although I am touching no problem at all, and staying tight and locking out good every once ion a while something is going to crap on me causing me to suck.

C...unit
02-27-2011, 12:52 PM
I have had a bad week in life! I also missed fri box sq, speed pull day due to late day at work. I did however manage to get in a deep tissue which was exactly what my body needed.

Speed bench day with fatbar and quadded minis

185 10 x 3

Band pressdowns 3 x 20

dumbell rows 3 x 10

C...unit
02-28-2011, 08:05 PM
Reverse gray band deadlifts off the floor (bands slack at the top)

225 1 x 5
315 1 x 3
405 1 x 1
495 1 x 1
545 1 x 1
585 1 x 1
635 1 x 1
675 1 x 1( I wore jogging pants like a special child and the bar got bound up and it took me a ridiculous amt of energy to lock this out but I did and it was legit no hitch!!)
725 1 x miss ( got it to abt mid shin)

GHR 3 x 12

Abs 4 x 15

Sumo stance KB swings 4 x 12

Hip adductors 4 x 20

We are about 4 wks out from the meet at this point, my body feels surpisingly good considering the pounding its getting. My lifts havnt made any huge jumps I dont think this training cycle but my form on everything continues to always improve,

The biggest thing I have noticed coming from a program that uses higher reps is I have more of an ability to fight through tough max lifts and lock them out with constantly hitting 1rm on max effort days.
.

C...unit
03-02-2011, 08:02 PM
Floor presses

95 1 x 10
135 1 x 10
185 1 x 5
225 1 x 3
275 1 x 1
315 1 x 1
365 1 x 1
405 1 x miss ( spotter grabbed it early on me, no worries I know I have it in me now)

jm presses
3 sets x 20-30reps was all high rep stuff

hammer str rows
3 x 20

Hit the tractor tire with the sledge
2 sets x 15 reps per side
Damn, my conditioning is awefull. I guess I have let that slip not being able to take the sled out cause of the weather.

C...unit
03-04-2011, 07:48 PM
Low box squats with safety squat bar and 80lb chains

Speed work

Worksets
225 8 x 2

Speed pulls agains quad minis

225 6 x 1

abs
4 x 12

reverse hypers
3 x 20

hip[ adductor workj
3 x 20

C...unit
03-06-2011, 09:51 AM
Speed bench w/buffalo bar and quadded mini bands

*worksets*
185 8 x 3

Lockout work
close grip 4 brd press w/ chains(80lbs)
225 2 x 12
275 1 x 8

lat pull downs
2 x 12

Im just friggen spent now, I am gonna start backing off accesory stuff now I dont see it helping much in a cpl wks and dont want to risk injury for no reason.

C...unit
03-07-2011, 08:37 PM
Reverse band(gray) low box squats

225 1 x 10
315 1 x 5
365 1 x 3
405 1 x 3
495 1 x 2
545 1 x 1
585 1 x 1
635 1 x miss( smoked this cpl wks ago?) ohhh well

GHR 1 x 12

KB swings 2 x 12

C...unit
03-09-2011, 08:10 PM
1 brd press

bar 1 x 10
95 1 x 10
135 1 x 5
185 1 x 3
*add 1brd*
225 1 x 3
275 1 x 2
315 1 x 1
365 1 x 1
385 1 x 1
405 1 x 1

Im thinking this is my off chest max right here. Soo Im gonna prolly do 350 opener, 385 second then do 405 or 415 third depending how strong I feel soo I think thats set now.

C...unit
03-11-2011, 08:11 PM
SSB box squats W/ 80lbs chains

*worksets*
225 8 x 2

Speed pulls against quad minis

245 6 x 1

C...unit
03-14-2011, 09:04 PM
Well today was just work up and take openers on squat and deadlift.

I worked up to 5 on squat and I will prolly take that as an opener, but it was alittle heavier than I was expecting it to be. Dl worked up to 565 that was heavier than expected as well.

Overall was an awefull night, I fell on a 405 squat, AND dumped the weight on the 565 pull WTF?

Overall I would say i didnt gain really anything on this 14 wk training cycle even tho my technique is much better. My bench is up only because I was recovering from a bad shoulder injury when we took the maxes @ beginning but my bench is still down from pre injury.

Pre # were sq 530 raw, bench 385, and dl 585 and I got maybe 15 - 20 lbs out of my bench and I dont think anything out of the other two lifts. I busted my ass too, im kinda depressed abt where I am, right now.

C...unit
03-16-2011, 08:26 PM
3brd press

bar 1 x 10
135 1 x 5
185 1 x 5
225 1 x 3
*add 3 brd*
275 1 x 1
315 1 x 1
365 1 x 1
405 1 x 1
435 1 x 1
455 1 x miss (misgrooved it alittle but its within range)

band pressdowns 3 x 20

facepulls 3 x 12

My stregth is back about where it was pre shoulder injury now, but technique is leaps and bounds better. Hopefully, the numbers keep going up.

C...unit
03-19-2011, 12:38 PM
box squats w/ 80lbs chains

*worksets*
275 4 x 2 (had crippling lower back pumps LOL soo called it there)

After foam rolling a while

Sumo Speed pulls w/ straight weight and breifs on

315 5 x 3's

C...unit
03-20-2011, 11:29 AM
Speed bench w/ 40lbs chains and swiss bar

*Worksets*

185 8 x 3

band pressdowns
4 x 20

dumbell incline press
4 x 12

facepulls
3 x 20

lat pulldowns
3 x 15

C...unit
03-26-2011, 07:24 PM
Meet results

Sq 545- bench 405 - deadlift 625 tottal 1575 @269 bw raw

I set pr's on every lift soo was a great day. every thing felt ridiculasly heavy warming up but, Felt like I was locked in on the platform and everything was light.

A cpl of notes to my self, I need to focus on my deadlift lockout. I was fast off the floor with 625 had atleast another 30lbs in me untill lockout I had to fight that bitch. There wasnt a hitch but thought I wld get redlighted for something seing how long it took me to move it that last cpl inches. LOL

I finaly get what push yourself down and not the bar up on bench means(sounds simple but cldnt apply it to a lift) and it instantly fixed my lockout that I have been struggling with forever now, I still need to work triceps hard and being back only 14 wks from a 2 1/2 month layoff from benching with a torn up shoulder I am pretty optimistic about that.

C...unit
04-03-2011, 11:10 AM
Back at it after a full week off.

Speed bench with 40lbs chains

worksets
180 8 x 3

dunbell rows 3 x 15

KB tricep extensions
3 x 20

Face pulls
3 x 15 (green bands) 3 x 15 drop set (purple band)

Bandpressdowns
3 x 15 (greenband) 3 x 15 drop set (purple band)

incline dumbell press
3 x 12

Hammer curls
3 x 12

C...unit
04-04-2011, 08:24 PM
ME low box front squats using harness and a foam pad on box

Bar 1 x 10
95 1 x 5
135 1 x 5
185 1 x 5
225 1 x 5
275 1 x 3
315 1 x 2
365 1 x 1
405 1 x 1
Add knee wraps
455 1 x 1
495 1 x 1( got off the box a few inches and just kinda hovered there for a sec.

Barbell shrugs
worked up to 495 for a few sets of 12

C...unit
04-06-2011, 08:16 PM
Reverse band bench

245 1 x 5
295 1 x 3
335 1 x 3
386 1 x 1
425 1 x 1
475 1 x 1
515 1 x miss
465 1 x 1(was attempint a tripple dont know what I was thinking lol)

Lockout work 4 board cloose grip press w/ quaded mini bands

225 3 x 12

chuck v rows
5 x 12
\
\band pressdowns green band 2 x 25

hammer curls 40's 2 x 12

shoulder horn rotator prehab 3 x 158

Band pull aparts front/overhead 2each x 20

Been off my super supplement after a yr and a half on them was expecting to crash hard but I feel great actually I have more energy during workouts right now. Just trying to be healthy and give my body a break. well see how I feel in another cpl wks from now.

C...unit
04-08-2011, 09:05 PM
Speed box squats

bar 1 x 10
95 1 x 5
135 1 x 5
185 1 x 3
225 1 x 3
275 1 x 2
*add suite bottoms*
315 1 x 2
*add belt*
365 4 x 2
405 2 x 2
love this damn metal ace suite bar speed was incredible bar was jumping off my shouklders w/ 405 on I missed groved a few times tho and my hips shot way forward which is not good

Speed puls 315 + quad minis

suite with straps up sumo

8 x 1 ( I am just learning with these I am a conv raw deadlifter soo this is new but when I was actually able to get myself into possition and get my air I got great speed out of it just got to get better and more reps in it.

C...unit
04-10-2011, 11:22 AM
DE bench w/ football bar and 40 lbs chains

Worksets
185 8 x 3

bamboo bar bench w/ 24kg KB's
4 x 12

lat puldowns
3 x 25

Chuck v rows
3 x 20

tricep band pressdowns w/ green bands
5 x 20

tricep ladders
1 set

C...unit
04-11-2011, 08:37 PM
sumo deads off 4in blocks in breifs

225 1 x 3
315 1 x 3
405 1 x 3
495 1 x 3
545 1 x 2

45deg back raises with minis
4 x 20

chuck v rows
4 x 20

Need to cut back volume a bit I feel like dogcrap.

C...unit
04-13-2011, 08:42 PM
3.brd press
bar 1 x 10
95 1 x 10
13.5 1 x 5
185 1 x 5
225 1 x 3.
*add 3. brd*
275 1 x 1
315 1 x 1
365 1 x 1
*add shirt*
405 1 x 1 (could not touch)
405 1 x 3 (still about 2in off)
495 1 x 1 ( still cldnt touch 3 brd)
545 1 x 1 (STILL couldnt touch)

Its OK brand new shirt(metal ace) it fits tight and I can already tell I am going to love this shirt once its broken in, it just wasnt ready to touch the 3 brd but the support till lockout is almost stupid haha.

Chuck V rows
4 x 25

Tricep pressdowns
4 x 15

Dumbell rows I think I did
105 1 x 3
135 1 x 3
*Added straps*
175 1 x 3
205 1 x 1
205 1 x 8 ( max effort set)

Overall great workout, other than the fact I really struggled to get the shirt on right and didnt even bother jacking it at all. Lost alot of time messing around BUT its part of the game I guess. I should be able to get well into the 6's soon with this shirt Im happy. Iv been through alot of shirts now till I finaly got one that I like.

C...unit
04-15-2011, 09:14 PM
DE box squats w/ ssb and 80lbs chains

*worksets*
225 1 x 2
275 1 x 2
*Add breifs and belt*
315 6 x 2

speed pulls with quad minis
245 4. x 1
295 2 x 1
335 1 x 1(yeah not soo much with the speed but its only one set)

Hip adductors 3. x 20

Reverse hypers 3. x 20

45 deg back raises 2 x 25

Back attack machine 2 x 15

C...unit
04-17-2011, 01:04 PM
Speed bench with fatbar and 40lbs chains also benching off foam on the chest

*worksets*
185 6 x 3
225 2 x 3
*chains off*
225 1 x 14(for reps)

Chuck v rows 4 x 20

green band pressdowns
4 x 15

latpulldowns
3 x 15

grip stuff a couple few sets of things

jm bands presses
3 x 20

Sled work pushes and pulls
50yrds abt x 4

C...unit
04-18-2011, 08:07 PM
ME rack pulls 4th pin against quaded monster minis(dunno the band tension but it wasw well over 200lbs at top IMO)

Bands only
1 x 5
95 1 x 5
135 1 x 3
185 1 x 3
225 1 x 1
275 1x 1
315 1 x 1
365 1 x 1
405 1 x 1
455 1 x miss(right @ the top)
*squat suit on switch to sumo*
1 x miss
straps down back to conv
1 x miss damn tried every damn thing to move that weight

Rev hypers
3 x 20

Hip adductors
3 x 20

I was spent and just foam rolled for a few and called it quits.

C...unit
04-20-2011, 08:18 PM
Max effort floorpresses
With t grip bar and 80lbs of chains

bar 1 x 10
Add chains
95 1 x 10
135 1 x 5
185 1 x 5
225 1 x 3
275 1 x 1
295 1 x 1
315 1 x miss (misgrooved it a bit and it turned into a tricep extension and was heading for my face good spotters to the rescue, would have got it if I didnt miss it)
255 1 x 3 ( after my misses on ME days I have been dropping down to 90% of what my last good lift was hitting a tripple and this is working out very good)

Tricep ladders
1 set

Chuck v rows
4 x 20

Lat pulldowns
4 x 15

C...unit
04-24-2011, 12:03 PM
Speed bench w tgrip bar and quad mini bands

Worksets
185 6 x 3.
205 1 x 3.
225 1 x 3.
bands off
3.15 1 x 3.

pulldowns 4 x 20

band pressdowns 3. x 20

C...unit
04-27-2011, 07:40 PM
ME upper 2brd press

bar 1 x 15
135 2 x 10
185 1 x 5
Add 2brd
225 1 x 3
275 1 x 3.
315 1 x 1
365 1 x 1
shirt on
405 1 x 2 (didnt touch)
455 2 x 1 (actually touched on the 1st rep but it was sooo low I had nothing off chest or belly actually, 2nd rep not even close to touching.)

The battle with this shirt continues, it has loosend up alot but now I cant seem to find the groove it kicked the crap out of me today I really sucked! IDK in general I feel like I have been beaten and robbed and run over, I think im over trained I had to skip mon max effort box sq day I was just beat to hell cldnt even do assistance stuff.

C...unit
04-29-2011, 11:12 PM
DE box squat with buffalo bar and choked green bands

Worksets
225 2 x 2
]breifs on[/U]
315 5 x 2
335 1 x 2

Had something to do soo had to cut it short, but after a cpl wks off squatting cause of bad knees I felt better than ever and bar speed was very good could have gone up in weight but im trying not to wreck my knees any more than I need to right now.

C...unit
05-01-2011, 10:28 AM
Speed bench w/ quad monster minis and buff bar


155 8 x 3

chuck v rows
4 x 20

]inverted bar lat pulldowns
3 x 15

band pressdowns
3 x 15

tricep ladders
1 set ti failure

grip work
3 sets of stuff

abs
fallouts x 2 sets

C...unit
05-07-2011, 10:10 AM
DE lower

Box squats against avg bands using giant camber bar

bands only1 x 10
95 1 x 5
135 1 x 5
185 1 x 5
225 1 x 2
add breifs
275 1 x 2
add belt
315 6 x 2
365 1 x 2

Speed pulls against quad minis and 80lbs of chains

245 6 x 1 (all conv pulls raw)

I have been driving alot for work and sitting and driving has my knees and hips soo damn tight I am having a hard time pushing my knees out they keep collapsing and my for is failing along with it. Weights were all easy but my lower back was wore out and had to stop. Im sure it was form related

C...unit
05-08-2011, 10:01 AM
DE bench

Fatbar and 150lbs on weight releasers

worksets

185 8 x 3
weight releasers off
275 reps to a 3brd x 15
225 reps to a 2 brd x 18

green band pressdowns 3 x 30

latpulldowns 3 x 15

C...unit
05-10-2011, 06:19 PM
REV band deadlifts

245 1 x 3
335 1 x 3
425 1 x 3
475 1 x 1
515 1 x 1
565 1 x 1
605 1 x 1
655 1 x 1
715 1 x 1
765 2 x miss
First attempt was raw conventional and I had it but my hips shot back and the weight got out in front of me, I felt pain run up my spine and immediatly dropped the weight. After I realized I was not hurt I put on the squat suite and tried to pull it sumo and I suck @ that.

Yolk walks x 4

1 arm KB swings x 4

abs x 4

C...unit
05-11-2011, 08:07 PM
3 brd press

bar 1 x 15
95 1 x 10
135 1 x 10
185 1 x 5
Add 3brd
225 1 x 3
275 1 x 1
315 1 x 1
Add shirt
405 1 x 1
455 1 x 1
495 1 x 1
545 1 x 1

YEY, i finaly had a good bench day in this contraption and was able to touch a 3brd with every set!!
However, my issues with my weak wrists giving out and breaking back continue. Once that happens the bar just goes flying back.

C...unit
05-13-2011, 08:11 PM
DE box squats w/ ssb camber bar choked green bands

]Worksets
225 2 x 2
275 3 x 2
Breifs on
315 1 x 2
365 1 x 2
405 1 x 1

This is the first time iv used this bar its like a ssb and a camber bar together, what a weird bar to use. It forced me to stay super tight in the back to keep the bar from swinging me all over the place which wore me out fast also made it practicly impossible to be explosive off the box. The faster I came up the more that damn bar swung around. Good stuff

Speed pulls w/ quad mini bands

245 2 x 1
295 2 x 1
325 2 x 1

C...unit
05-15-2011, 10:00 AM
DE bench with fatbar
worksets with 80 lbs chains
185 8 x 3

4 brd lock outs with dbl purple bands
bands only 1 x 10
95 1 x 10
135 1 x 10
185 1 x 10

Sled work
Upper body x 4 sets

Grip work
4 sets x 10 reps and a 10second hold @ last rep

Abs
3 sets x 10 reps (fall outs) and a 30-45 sec ab plank @ the end of set whatever I could do.

C...unit
05-16-2011, 08:31 PM
ME front box squat

bar 1 x 10
95 1 x 10
135 1 x 5
185 1 x 3
225 1 x 1
275 1 x 1
315 1 x 1
365 1 x 1
405 1 x 1
465 1 x miss (pr attempt)