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byronsru24
02-14-2011, 01:49 PM
I'll just put up some of my more recent training sessions from last week:

2-8-2011 DE Bench Wave 2 Week 3

Warmup
Rows 5x15
External Rotations 3x15
Band stretching
Foam Rolling

DE Bench
135+80lbs of chain x 6 sets of 3

Military Press
95x5
130x5
145x3
160x3 PR

Face Pulls superset w/ Pushdowns
1 big set for each...didn't bother counting reps



2-9-2011 DE Squat Wave 2 Week 3

Warmup
Rows 3x15
Band TKE's 3x25
Band stretching
Foam Rolling

DE Squats
225+80lbs of chain x 4 sets of 2
225+120lbs of chain x 4 sets of 2

Pulldown Abs / Pullthroughs / Vbar Row
3x15 / 3x15 / 3x15



2-11-2011 ME Bench

Warmup
Rows 3x15
External Rotations 3x15
Band Stretching
Foam Rolling

Close Grip Bench Paused
Bar x 3 x 2 sets
95 x 3 x 2 sets
135x3
185x3
225x3
255x3
285x1
315x4 PR
275x5

BB Extensions paused onto pin 7
95x5
115x5x3

Overhand Rows / Band Pushdowns
3x15 / 100 reps

http://www.youtube.com/watch?v=L_Wpqu_EbU4



2-13-2011 ME Deadlift Wave 2 Week 3

Warmup
Rows 3x15
Band Stretching
Foam Rolling

Deadlift against quad mini's
Bar + bands x 3 x 2
135x3x2
185x3
225x3
275x3
315x3
365x1
405x1
425x1

45deg back raise w/ light band *held each rep at top / Heavy side bends
5x10 / 5x25


http://www.youtube.com/watch?v=Z5K7W0pDdiY

TheTerminator85
02-14-2011, 02:16 PM
Byron! Looking strong man! Glad to see your training log.

H_M
02-14-2011, 07:18 PM
i can't believe my eyes. where've you been brian?

byronsru24
02-14-2011, 11:25 PM
i can't believe my eyes. where've you been brian?

Haha...I've been around..still training. Been getting a lot stronger after getting over the neck injury from the accident. Hows your training going?

byronsru24
02-15-2011, 07:03 PM
2-15-2011 DE Bench Wave 3 Week 1

Warmup
Rows 5 x 15
External Rotations 3x15
Band stretching
Foam rolling


DE Bench vs dbld mini's
135 x 6 sets of 3


5/3/1 Military Press
125x3
140x3
155x6 PR

Pullups w/ band assistance
3x8

Straight bar pushdowns / Band Pull Aparts
5x12 / 5x15


Video of my last 3 sets:


http://www.youtube.com/watch?v=3bQgcabwgJ8

byronsru24
02-16-2011, 08:40 PM
2-16-2011 DE Squat Wave 3 Week 1

Warmup
Rows 3x15
TKE's 3x20
Abduction/Adduction 3x15 each leg
Band stretching
Foam Rolling


DE Squats w/ Avg bands choked
185 x 4 doubles
205 x 4 doubles
235x1
255x1
275x1


Strict GMings
95 x 3 x 10

Weight Abs / Knee Outs
5x15 / 5x15

byronsru24
02-20-2011, 06:48 PM
The weather change around here killed my sinuses, so I was pretty much on the couch, blowing snot w/ a massive headache for the past 3 days. Good thing all the hard training for the meet is done. Took a nice easy deload me bench day today


2-20 Wave 3 Week 1 ME Bench - Deloaded


Warmup
Rows 5x15
Ext Rot's 3x15
Band stretching
Foam rolling


CG Bench vs 130lb of chain (most of chain off the floor at lockout)
Bar x 3
Bar + 40lb chain x 3
Bar + 80lb of chain x 3
Bar + 120lb of chain x 3
95 + chain x 3
135 + chain x 3
165 + chain x 3
185 + chain x 3 *nice and easy. Stopped there

Chuck V Row
5x12

Pushdowns
5x12

jason2459
02-20-2011, 09:37 PM
Nice!!! Getting that strength back I see. Last time I remember you got into that accident and was just getting back into it with some 5/3/1 crap! :evillaugh:

jason2459
02-20-2011, 09:39 PM
BTW, sweet beard man!

byronsru24
02-21-2011, 07:50 PM
Nice!!! Getting that strength back I see. Last time I remember you got into that accident and was just getting back into it with some 5/3/1 crap! :evillaugh:


BTW, sweet beard man!

Haha thanks. The beard is blossoming. I ran the 5/3/1 up until a few months ago. It worked pretty damn well. Switched back to WS now that I'm back strength wise to where I was pre-accident (raw I'm definetly stronger).

byronsru24
02-21-2011, 07:59 PM
2-21 Wave 3 Week 1 ME Good Morning (Deloaded)


Warmup
Rows 3x15
Hip work 3x15
Band Stretching
Foam Rolling


Good Mornings
Barx5x2
95 x 3 x 2
135 x 3
185 x 3
225 x 3
255 x 3
285 x 3
315 x 3
345 x 3 *stopped there


45deg back raise / Abs
3 x a bunch / 3 x a bunch


Got through this in about 45min. I'm still not over this sinus thing, and it was cold as hell in the dungeon. Jimi kept me company though. 2 more training sessions, then thats it till meet day.

jason2459
02-22-2011, 09:22 PM
Any meets planned for the near or distant future?

byronsru24
02-22-2011, 09:38 PM
Any meets planned for the near or distant future?

Doing the lexen pro/am in 2 weeks. Hence the "deload" the last few workouts

jason2459
02-23-2011, 08:57 PM
Doing the lexen pro/am in 2 weeks. Hence the "deload" the last few workouts

I look forward to seeing some vids then. I don't know if I'll be doing one by the end of this year or not. All depends on how it goes after the new baby is born. I just need to keep training as much as I can during that time. I definitely want to do one beginning of next year. Its been way to long.

byronsru24
02-24-2011, 06:22 PM
I look forward to seeing some vids then. I don't know if I'll be doing one by the end of this year or not. All depends on how it goes after the new baby is born. I just need to keep training as much as I can during that time. I definitely want to do one beginning of next year. Its been way to long.

My friend Jillian is comming so hopefully in between doing everything else for me I'll ask her to man the camera haha. This is the first meet I've done since March last year so I'm pretty excited to see how far I've come since then.

byronsru24
02-24-2011, 06:33 PM
2-24-2011 DE Bench


Warmup
Rows 5x15
Ext Rotations 3x15
Band stretching
Foam Rolling


DE Bench (straight weight)
150 x 8 sets of 3


5/3/1 Military
115x5
130x5
150x5

More military pressing
95x3x15

Circuit: Pushdowns / Wide grip rows / Hammer Curls
3x15 / 3x10 / 3x10



http://www.youtube.com/watch?v=dKQw58Jce2c

byronsru24
02-25-2011, 06:33 PM
2-25 DE Squat / DL


Warmup
Rows 3x15
TKE's 3x20
Hip abduction 3x15


DE Squats (straight weight)
225 x 10 sets of 2


DE Pulls
275 x 8 singles

Circuit: Rows / Abs / Hip work
3x12 / 3x12 / 3x12


2 accessory/recovery workouts left, then its resting till next sunday.

byronsru24
02-27-2011, 06:11 PM
2-27 Upper Accessory day


Chins w/ band assistance
3x8


Rows
3x15

External Rotations
3x15

Circuit: Front Raise / Side Raise/ Rear Delt raise
3x10 / 3x10 / 3x10

Pushdowns
100 reps

Foam Rolling
Lots of stretching

Meet is 7 days out. Lower body assistance day on Tuesday then thats a wrap till meet day.

TheTerminator85
02-27-2011, 06:27 PM
Good luck Brian! Looking forward to seeing how things go!

byronsru24
02-28-2011, 05:01 PM
Good luck Brian! Looking forward to seeing how things go!

Thanks man. I'm feeling good so it should be a great meet!

byronsru24
03-02-2011, 12:41 PM
3-1 Lower assistance


Back raise (held arch at the top)
3x20


Situps on back raise
3x20

Rows
3x15

Hip abduction/adduction
3x15 / 3x15

Band stretching
Foam Rolling


Thats it...training is done for the meet. Time to rest up and smash some ****ing weights on sunday!

TheTerminator85
03-02-2011, 12:43 PM
Alright Brian! Good luck man! Can't wait to see ur next post!

byronsru24
03-07-2011, 02:39 PM
Lexen meet recap

The good, the bad, and the ugly.


The ugly- I jacked up my neck injury again on my 2nd squat attempt

The bad- I had to go light on the bench leaving some serious weight on the platform.

The good- I got PR's across the board, and left NO weight on the platform w/ my 3rd deadlift




OK...so here's how the lifts broke down:

Squats in belt and wraps

405-Good

455-Good 30lb PR (almost dumped it. Bar rolled and bothered the discs that I had injured in my neck. grinded it out like an idiot anyway haha

470- Good 45lb PR....Kept my arch a little tighter, and changed my bar position slightly to add a bit more to my squat. This looked and felt better then the 455



Bench

300-Good 30lb PR (Sad that this is a 25lb meet PR but I'll take it)


Deadlift

475-Good
555-Good (30lb full meet PR)
570-Good (45lb full meet PR and epic grinder)


Total: 1340 (PR total of 115lbs)



http://www.youtube.com/watch?v=yNk11CbL2Zc

TheTerminator85
03-07-2011, 04:31 PM
Awesome meet Brian! You've come a long way my man! Next time hopefully they'll have a descent bar and that injury won't happen. How did the pro and elite guys handle the bar? Damn...

You buried those squats (absolutely no question on depth) and the judging was very strict (the press call on the bench). Very strong looking pulls man! You got the pop off of the floor now, maybe try working some block deadlifts or pin pulls to make that lockout easier. Lots of fun :).

See a chiropractor for that neck and stay strong!

byronsru24
03-14-2011, 07:05 PM
Awesome meet Brian! You've come a long way my man! Next time hopefully they'll have a descent bar and that injury won't happen. How did the pro and elite guys handle the bar? Damn...

Dunno if they used the same bar on pro day...but that might account for a lot of the guys having setup problems/issues.




You buried those squats (absolutely no question on depth) and the judging was very strict (the press call on the bench). Very strong looking pulls man! You got the pop off of the floor now, maybe try working some block deadlifts or pin pulls to make that lockout easier. Lots of fun :).

See a chiropractor for that neck and stay strong!

I plan on a lot of topend work for my pull...got some ideas for the other movements too so we'll see what happens

byronsru24
03-14-2011, 07:17 PM
DE Bench (Week 1 of straight weight phase)


Warmup
Underhand Rows 5x15
External Rotations 3x15
Foam Rolling
Band stretching


DE Bench 50% straight weight
150 x 8 sets of 3


5/3/1 Military 3's week
125x3
140x3
155x3 *only did set reps


Big Set: Overhand Row / Rear Delt Shrug / Hammer Curls
3x15 for all w/ 35lb db

Pushdowns w/ mini
100 reps


First workout back after the meet. Felt real quick on the bench. The rear delt shrugs killed my upper back so I am keeping those in for sure as that is definetly a weak area of mine.

H_M
03-14-2011, 10:28 PM
good work at the meet. i saw a video of your last deadlift. you sure ground that one out.

byronsru24
03-14-2011, 11:25 PM
good work at the meet. i saw a video of your last deadlift. you sure ground that one out.

Thanks man. Left a lot on the bench because of the neck acting up but ah well. Its still progress. That last pull was all I had left haha. Day started at like 9:30am....didn't get done pulling till after 7 at night

byronsru24
03-16-2011, 06:26 PM
DE Squat (Week 1 of straight weight phase)


Warmup
Overhand Rows 3x15
Hip abduction w/ band 3x15
TKE's 3x20
Foam Rolling
Band stretching


DE Squat 50% straight weight
235 x 10 sets of 2

Pulls w/ plates on 2 platforms vs short mini's
135x3
185x3
225x3
275x3
325x3


Big Set: Overhand Row / Rear Delt Shrug / 45deg hyper / 45hyper abs
3x15 / 3x15 / 3x12 / 3x12


Changed my speed squatting a bit. Now I totally reset and take another breathe after my first rep. Helped me to stay tighter, and speed was better as well. The short bands are no joke...tension came on fast and was heavy as **** at the top. I like them. The giant set I threw in because I wanted to punish myself a bit for taking long breaks in between pulls.

TheTerminator85
03-16-2011, 11:24 PM
Nice workout man.

Those pulls will definitely get the top end of your deadlift. How do you set it up?

byronsru24
03-17-2011, 11:21 AM
Nice workout man.

Those pulls will definitely get the top end of your deadlift. How do you set it up?

I just loop the bands under the rack and over the bar. Then I set the plates on the bar on top of (2) 2" tall wooden platforms screwed together. So the bar is basically raised 4" from the ground...so mid shin level. Real awkward to pull from that height. Can't seem to get any leg drive. The short bands give plenty of tension off the start, and a lot more at lockout so I'm liking them. Before I would have to quad mini's up to get tension off the start, and then I'd have to use a lot less barweight as a result.

TheTerminator85
03-17-2011, 12:49 PM
I just loop the bands under the rack and over the bar. Then I set the plates on the bar on top of (2) 2" tall wooden platforms screwed together. So the bar is basically raised 4" from the ground...so mid shin level. Real awkward to pull from that height. Can't seem to get any leg drive. The short bands give plenty of tension off the start, and a lot more at lockout so I'm liking them. Before I would have to quad mini's up to get tension off the start, and then I'd have to use a lot less barweight as a result.

Nice! Very creative!

byronsru24
03-18-2011, 06:28 PM
ME Bench


Warmup
Underhand Row 5x15
External Rotations 3x15
Foam Rolling
Band stretching


Bench w/ Pinkie on the rings vs dbld mini's, and short mini's (all reps paused)t
Bar x 3
Bar + short mini's x 3
Bar + short mini's + dbld mini's x 3
95 + bands x 3
135 + bands x 3
165 + bands x 3
185 + bands x 1
205 + bands x 1
185 + bands x 1

Went thumbs from smooth and kept bands on
135x5x2 *just getting some more volume on the triceps and shoulders


Big Set: Overhand Row / Rear Delt Shrug /DB Hammer Curl
3x10 / 3x15 / 3x15

Pushdowns w/ miniband
105 reps *will slowly add volume onto these over the next few months

Here's a vid of the 165x3, and 205x1:


http://www.youtube.com/watch?v=IyCXRrHcO3I



Benches got heavy real quick. Paused Benching against those bands made it real hard at the top 1/4, which is where I really need to focus. I'm going to slowly add in some volume w/ my triceps via pushdowns over the next few months and see what happens.

TheTerminator85
03-18-2011, 07:38 PM
Awesome workout man. I've been experimenting with paused benching against bands myself and am hoping for some great results when I switch back to straight weight.

The only negative thing I've noticed from doing these three weeks in a row is some elbow soreness. Other than that, feels great!

byronsru24
03-18-2011, 07:58 PM
Awesome workout man. I've been experimenting with paused benching against bands myself and am hoping for some great results when I switch back to straight weight.

The only negative thing I've noticed from doing these three weeks in a row is some elbow soreness. Other than that, feels great!

Yea, I'm switching things up weekly, so I probably won't come back to these for a little over a month or so. They tore me up good, but will definetly help.

TheTerminator85
03-18-2011, 08:06 PM
Good deal man! Plan on doing any meets anytime soon? You should come to IPA Raw Natls with me! :-)

byronsru24
03-21-2011, 03:54 PM
ME Gming



Warmup
Overhand Rows 3x15
Hip abduction 3x15
Band Stretching


Strict GMings
Bar x 5 x 2
95 x 3
135 x 3
185 x 3
225 x 3
275 x 3
325 x 3
355 x 1
375 x 1

Vid of the last single w/ 375:


http://www.youtube.com/watch?v=pcPZOd2I1m0

Wenning GMings
Bar x 12
95 x 12
115 x 12 x 2 *these smoked me


Pdown Abs / Band Leg Curls
4 x 15 / 100 reps



Goal for today was to strain, and really focus on keeping my upper and lower back arched. Made sure to take the GMings down slow and focus on squeezing my arch. Shit started getting ugly on the 375 single so I stopped there. The wenning GMings took care of whatever strength was left in my back haha. Will definetly be keeping these in. To bring up my hamstrings some I am going to throw in 100 reps of banded leg curls at the end of all my lower body workouts and see what happens. Its been helping to bring my triceps up w/ the band pushdowns, so I figure why not try them for my hamstrings as well.

TheTerminator85
03-21-2011, 04:17 PM
Good workout man. What kind of split are u following now?

byronsru24
03-21-2011, 08:07 PM
Good workout man. What kind of split are u following now?

Following a Westside style program, only I'm training 3 days a week Mon,Wed, and Friday. So the weeks overlap.

For example, Last week it went:

Mon-DE Bench
Wed-DE Squat
Fri-ME Bench

So this week it'll be:

Mon-ME Squat
Wed-DE Bench
Fri - DE Squat


I feel this will let me do more work on my main training days, as well as have more time for recovery. For whatever reason unless I am training for a meet I don't have the intensity to spread out over 4 days of training. 3 seems to work much better for me. So I'll run with it for awhile, and see what happens.

byronsru24
03-23-2011, 06:34 PM
DE Bench (week 2 of straight weight phase)



Warmup
Underhand Rows 5x15
External Rotation 3x15
Band stretching
Foam rolling


DE Bench: full pause and reset after each rep
165 x 8 sets of 3


http://www.youtube.com/watch?v=5sYqJccLWtA



5/3/1 Military Week 2
115x5
130x5
150x5 *stuck to just prescribed reps again


Bent over BB row
3x8



Rear Delt shrug / DB Hammer Curl
5x10 / 5x10



Pushdowns w/ mini
105 reps


I'm rebreathing and totally resetting after each rep on my de bench. I want every rep to look the same. Looking at some of my older videos, my 1st rep would look good, and my 2nd and 3rd reps would get sloppy. Rather then go by the 3 second rule, I'm going to focus on concentric bar speed, and making sure each rep is identical. Practice doesn't make perfect...perfect practice makes perfect.

byronsru24
03-25-2011, 08:13 PM
DE Squat / DL (week 2 of straight weight phase)



Warmup
Overhand Row 3x15
Hip abduction/Adduction 3x10 / 3x10
TKE's w/ band 3x20
Band stretching
Foam rolling


DE Squat: full reset and rebreath after each rep
55% 260 x 10 sets of 2



DE Pull @ 60%
345 x 8 singles

Here's my slower sets of my squats and pulls:

http://www.youtube.com/watch?v=_pUBsf1ETY0


45deg hypers / Abs w/ 10lb plate behind head
3x10 / 3x10



Rear Delt shrug / Knee outs against light dbldl
3x15 / 3x15



Band Leg Curl
100 reps


Felt real solid squatting tonight. Pulls felt good also. On the pulls I really focused on jamming the bar back into me right away, then focus on a quick lockout. Before I would explode off teh floor too fast and while the bar would move well, I'd use a lot more energy getting the bar back into proper position.

byronsru24
03-28-2011, 06:26 PM
3-28 ME Bench



Warmup
Chins w/ band assist 3x5
External Rotations 3x15
Band stretching
Foam rolling


ME Bench - Thumbs from smooth vs 120lb of chain (all reps paused)
Bar x 3
Bar + 40 chains x 3
Bar + 120 chains x 3
95 + chains x 3
135 + chains x 3
165 + chains x 3
195 + chains x 3 PR
215 + chains x 1
235 + chains x 1 ***felt good, had another 10-15lbs left or so
205 + chains x 1
165 + chains x 8 ***Triceps were shot after this


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

Overhand Rows / Rear Delt Shrugs
3x15 / 3x15


Hammer Curls / Pushdowns
2 sets x a bunch of reps / 105 reps


Good training today. Felt strong and solid on the bench. I'm definetly enjoying training 3 days a week. Keeps me more focused and I am more motivated to train.

byronsru24
03-30-2011, 06:43 PM
3-30 ME Squat



Warmup
Underhand Row 3x15
Band TKE's 3x20
Abduction/Adduction w/ band 3x10 / 3x10
Band stretching
Foam rolling


ME Box Squat (Low box, no knee wraps)
Bar x 3 x 2
135x3x2
185x3
225x3
275x3
315x3
345x3
375x1
405x1 *chest caved on this comming off the box...pissed me off
415x1 *this was solid. Had another 15lbs or so but I shut it down here


http://www.youtube.com/watch?v=X1V3rvIFWN8


Seated GMings w/ feet straight out
95x8
115x8
135x8
155x8


Pdown Abs
100 reps

Leg Curls
100 reps

I haven't done box squats in forever. Last time I did them, my box squat was a good 10-15% off my freesquat max. My hips were on fire, along with my hamstrings the whole time. Even though I am training raw now I plan on throwing in some box squatting ocasionally to work on my power out of the hole.

byronsru24
04-01-2011, 01:59 PM
Just had to give a quick shoutout to my friend Jillian here....I got Jillian into the sport years ago, and since then I haven't ran into many that train as hard as she does. She recently started training with Matt Wenning at his place in Columbus, and it is definetly helping her technique:


http://www.youtube.com/watch?v=RHoDom8KeXk

byronsru24
04-01-2011, 06:36 PM
4-1 DE Bencht



Warmup
Pulls w/ mini band assist 3 sets of 5
External Rotations 3 sets of 15
Band stretching
Foam rolling


DE Bench (60% of raw max)
180 x 8 sets of 3 *first 4 sets I went more controlled on the descent...the last 4 sets I went more ballistic


http://www.youtube.com/watch?v=Z_Gj49IYqK0


5/3/1 Military Press (5/3/1 week)
130x5
155x3
165x3 PR


Pullups w/ mini assist
3 sets of 5 reps

Chins w/ mini assist
3 sets of 5 reps

Face Pulls
100 reps

Pushdowns
100 reps


Pretty good training today. I liked the changeup w/ my DE Bench. It definetly helps to save my elbows and shoulders from all teh pounding. I was real happy w/ the speed on my ballistic sets also. On my militaries, I misgrooved my first rep w/ 165 bad, and ended up hitting teh rack w/ my 2nd rep...fuck it....its a MILITARY press after all haha.

byronsru24
04-04-2011, 08:34 PM
4-1 DE Squat (week 3 of straight weight wave)



Warmup
Overhand Rows 3x15
TKE's 3x20
Abduction/Adduction work 3x10 each
Band stretching
Foam rolling


DE Squat (60% of max)
280 x 10 sets of 2


Pulls w/ plates on 8" tall platforms (against short mini's)
135x3
225x3
275x3
325x3
375x3

Video of some sets of DE squatting, and the last 2 sets of my platform pulls:


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

Band Leg Curls
100 reps

AB work
100 reps


I was fuckin shot after the DE squatting and the pulls. Got a lot of good work in though, and bar speed on my squatting was still solid.

H_M
04-05-2011, 06:46 AM
damn, the tension on those pulls looks insane.

byronsru24
04-05-2011, 12:04 PM
damn, the tension on those pulls looks insane.

Felt that way, but I pulled from that level because I get next to no leg drive, and that is also the the exact spot at my meet where my pull really slowed down. I'm paying for it today haha

byronsru24
04-06-2011, 07:54 PM
4-6 ME Bench



Warmup
Band assisted Chins 3x5
External Rotations 3x15
Band stretching
Foam rolling


Floor Press (pinkie on rings) (w/ pause)
Bar x 3 x 2
95 x 3 x 2
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
285 x 1
265 x 1
225 x 5


JM press (thumbs width from smooth)
Bar w/ 40lb of chain x 10
Bar w/ 80lb of chain x 10
Bar w/ 120lb of chain x 8 x 3 sets

Video of the 245x3, 265x1, 285x1, 265x1 floor presses, and how I did my JM's:


http://www.youtube.com/watch?v=SQM4oJmC4eo

Overhand Rows
3 x 15

Pushdowns / Face Pulls
105 reps / 100 reps

Real solid training today. I haven't done floor press in ages. Its a LOT harder for me then regular flat bench. I can't arch nearly as much, nor use my legs so I end up pressing the bar a lot further. Definetly felt it in my triceps and in my shoulders as well. Since I already had the bar setup I figured I'd hammer my tri's some more w/ the JM's and I forgot how much they sucked haha.

H_M
04-06-2011, 10:43 PM
hitting my triceps really paid off for my floorpress and i'm stealing those jm presses with chains from you sometime.

byronsru24
04-08-2011, 07:27 PM
hitting my triceps really paid off for my floorpress and i'm stealing those jm presses with chains from you sometime.

My triceps are still sore today...haha...they worked well

byronsru24
04-08-2011, 07:32 PM
4-8 ME Deadlift


Warmup
Underhand Row 3x15
Overhand Row 3x15
Foam Rolling
Band stretching


Pulls off 4 platforms vs short minis & quad mini's
Bar + short mini's x 3
Bar + short mini's + quadded mini's x 3
135 + bands x 3
185 + bands x 3
225 + bands x 3
275 + bands x 1
300 + bands x 1
325 + bands x 1 *tore 3 calloses on my right hand off on this rep. Stopped here

Vid of 225x3, 275, 300, and 325x1


http://www.youtube.com/watch?v=izODx8mmltc


Hands were all tore up so used straps and did some rep work
185 + bands x 5 x 3 sets



Rows
3x12


Leg Curls / Pdown Abs
100 reps / 100 reps


No idea how much band tension it was...all I know was it was fucking HEAVY. My glutes cramped at the top locking out both 300, and 325. I started the pull on 4 platforms, right where I really started stalling out at the meet w/ my pulls. If this doesn't make my lockout stronger I don't know what will haha.

byronsru24
04-11-2011, 07:45 PM
4-11 DE Bench


Warmup
Band Assisted Chins 3x5
External Rotations 3x15
Foam Rolling
Band stretching


DE Bench w/ 40lbs of chain
135 + Chains x 8 sets of 3

Video of a few of the sets:


http://www.youtube.com/watch?v=ZqM0XEBGgPE


5/3/1 Military Press (Deload week)
*Figured I'd do some high rep work

95 x 20 x 2


Seated Row
5x10


Pushdowns / Band Pull aparts
110 reps / 100 reps


Good training today. Bench felt real fast and explosive...it better be...its 135 on the damn bar. Otherwise it was a deload week for the military press, so did a couple sets of 20 w/ 95lbs to get some blood and pump up the shoulders some.

byronsru24
04-13-2011, 08:21 PM
4-13 DE Squat / DL


Warmup
Pulldowns 3x15
TKE's 3x20
Abduction/Adduction w/ bands 3x15 each
Foam Rolling
Band stretching


DE Squat w/ 80lb of chain (45% of max)
215 + Chains x 10 sets of 2


DE Deadlift w/ 80lb of chain
315 + Chains x 6 singles
315 w/ no chain x 2 singles

Video of some of my squats, deads, and the bloody hand:


http://www.youtube.com/watch?v=B76kgE_vEso



45deg Back Raise w/ 25lb plate behind head
3x8 *focused on squeezing glutes at top and holding my arch for a 2 count


Abs / Band Leg Curls
100 reps / 100 reps


Pretty good training today. Squats felt solid, and moved well. On my deadlifts I tore a callous off my hand midway through my sets. I did what any powerlifter should do....chalk that shit up and finish my training.

byronsru24
04-15-2011, 06:55 PM
4-15 ME Bench


Warmup
Chins w/ band assist 3 x 6
External Rotations
Foam Rolling
Band stretching


Ultra Wide Grip Bench (paused)
Bar x 5 x 2
95 x 5 x 2
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5 *had another 5-10lbs in me but I shut it down after this


JM's to throat w/ short mini's on bar
Bar + bands x 8
95 + bands x 8 x 3


http://www.youtube.com/watch?v=qx8gXO1BWnY



Underhand Rows
5x15


Pushdowns / Face Pulls
110 reps / 100 reps

So today I figured combine 3 things I suck at on the bench all at once.... I suck at reps.....I suck at benching with a real wide grip...and I suck at reps benching w/ a wide grip haha. This is definetly a lagging point of mine, so one week a month I will throw these in from now on. I had 5-10lbs left in me but I shut it down after the 245 set. Got through w/ my accessory work including the JM's in about 20minutes.

joey54
04-15-2011, 07:21 PM
Seems like the training is on point. Keep up the good work.

byronsru24
04-18-2011, 07:03 PM
Seems like the training is on point. Keep up the good work.

Thank you sir... I try

byronsru24
04-18-2011, 07:08 PM
4-18 ME GMings


Warmup
Rows 5x10
Foam Rolling
Band stretching


GMings to pin 12 w/ 80lbs of chain
Bar x 5 x 2
Bar + chains x 3 x 2
135 + chains x 3
185 + chains x 3
225 + chains x 3
255 + chains x 3
285 + chains x 3
305 + chains x 1
325 + chains x 1 *felt a LOT harder then it looked...stopped here


http://www.youtube.com/watch?v=kOxQSvaT8dA


Seated aka Wenning GMings
135x10
165x10
185x10 PR
135x20 *this smoked me


Chuck V Row / Pdown Abs / Leg Curl
4x15 / 100 reps / 100 reps


The Gmings killed me. Felt it in my glutes and upper hamstrings which is the point of doing them. The seated Gmings roasted my low back, especially after the 20 rep set. Training is going well. Lower back strength is up, hamstring strength is up.

byronsru24
04-20-2011, 07:12 PM
4-20 DE Bench


Warmup
Band assisted Chins 3x6
External Rotator work 3x15
Foam Rolling
Band stretching


DE Bench (wk 2 of chain wave 50% of max w/ 40lb of chain)
150 + 40lb of chain x 3 x 8 sets


5/3/1 Military (3's week
125x3
145x3
160x4 PR

Video of the last 4 sets of DE Bench, and the 160x4 PR Military set:


http://www.youtube.com/watch?v=ooR-K-M8J9E



Band Assisted pullups
3 sets of 5

Underhand Row / Band Pull aparts / Band pushdowns
3x15 / 100 reps / 110 reps


Speed felt good today, I was really hitting my groove the last few sets. The military press was a big PR for me. I neglected my military press for years, and it definetly held my bench back. To give you an idea, when I started dedicating myself to training the military press 4 months back I barely got 165 and I started the rep from my chin level. Today I got 160x4 bringing each rep down to my chest. That extra 4-5 inches makes each rep a LOT more difficult, but it is really carrying over to my raw bench. My shoulders feel healthier and stronger in a big way.

byronsru24
04-22-2011, 06:46 PM
4-22 DE Squat


Warmup
Rows 3x15
TKE's 3x25
Abductor/Adductor work 3x10 / 3x10
Foam Rolling
Band stretching


DE Squat (Wk 2 of Chain wave 50% w/ 80lbs of chain)
235+80lbs of chain x 10 sets of 2


Deadlifts (off 4 platforms) Straight weight
225x3
275x3
315x3
365x3
405x3
455x3 *Tore my callouses off on the first rep. Said fuck it and finished the set

Here's a few of the sets of the de squatting, and the last 2 sets w/ the platform pulls:

http://www.youtube.com/watch?v=5YO2NVb36mQ

Back Raise w/ 25lb plate behind head
3 sets of 8

Leg Curls / Pdown Abs
100 reps / 100 reps


Real good training today. Speed on my squats was better then last week. All my band work has helped the topend of my pull in a big way. The 455x3 felt really easy, but I tore off my callouses after the first rep, so the last 2 sucked haha. Nothing beats the beggining of the weekend like leaving blood on the deadlift bar.

byronsru24
04-25-2011, 06:34 PM
4-25 ME Bench


Warmup
Band Assisted Chins 3x6
External Rotations 3x15
Foam Rolling
Band stretching


ME Bench - CG Bench Vs dbld mini's (Paused)
Bar x 3 x 2
Bar + mini's x 3 x 2
95 + mini's x 3
135 + mini's x 3
165 + mini's x 3
195 + mini's x 3
215 + mini's x 2
235 + mini's x 1 - This was all out...shut it down here
165 + mini's x 5 - Just to get some extra work in

Here's the vid of the 215x2, and 235x1:

http://www.youtube.com/watch?v=s7fvxn6AgYE

Overhand Rowst
3x15

Underhand Rows / Pushdowns / Face Pulls
3x12 / 110 reps / 100 reps


Well today was one of those days, I felt tired, and not 100%. The last time I did this movement I didn't pause my reps, and I was also peaking for my meet. My PR's for this were 250x1, and 205x3. Knowing that I'm still right in shooting range of those #'s is a good thing, despite feeling not up to par. Ah well, every training day can't be 100% perfect. Just move on and do better next week.

byronsru24
04-27-2011, 07:32 PM
4-27 ME Squat


Warmup
Underhand Rows 6x15 *going to start doing more sets during my warmup like this
TKE's 3x25
Abduction/Adduction w/ band 3x15 each
Foam Rolling
Band stretching


ME Squat against strong bands *wrapped around rack and choked
Bar x 3 x 2
Bar + bands x 3
95 + bands x 3
135 + bands x 3
185 + bands x 3
225 + bands x 3
275 + bands x 1
300 + bands x 1
315 + bands x 1 *smooth, but knees caving in. Got to remember to force them out more

Vid of the 225x3, and 315x1

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


Seated GMings
135x10
165x10
195x10 PR

Overhand Row / Leg Curls / Ab Work
3x10 / 100 reps / 100 reps


I haven't squatted against a lot of band tension in a long time. I'm definetly going to feel this tomorrow. The way I had the bands wrapped and choked put the tension between 175 and 185 at the top. The 315 rep was smooth, but I was shot by this point so I shut it down. Next time I should beat this easily. I'm also going to start adding in more sets of rows to my warmup. ITs an easy way to get extra volume in, and doesn't seem to be effecting my lifts.

byronsru24
04-29-2011, 07:34 PM
4-29 DE Bench


Warmup
Rows 6x15
External Rotations 3x15
Foam Rolling
Band stretching


DE Bench (Wk 3 of chains) (55% bar weight + 40lbs of chain) (Pinkie on the rings)

*dbld chain in the supports so it was totally deloaded at the bottom, but it came off fast right off the chest. Chains were just off the ground at lockout. Was a lot harder on the shoulders, but it will definetly help w/ speed off my chest, as well as my topend stabilization

165 + 40lbs of chain x 8 x 3

Video of DE benches:

http://www.youtube.com/watch?v=2IU20oQkNhU



5/3/1 Military (5's week) Based off 180 max
115x5
135x5
155x3 *should have had 5, but shoulders were shot. Going to take 10% off my max and start cycle over.

Band Assisted Pullups / Pushdowns / Band Pull aparts
3 sets of 5 / 110 reps / 100 reps

Setting the chains up differently made my DE benches a LOT harder. On the militaries, my shoulders were shot, but its as good a time as any to back off on them some. I've made steady progress for 6months, so I'm taking the 1 step backward for 2 steps forward mentality.

muscle_g
04-29-2011, 08:04 PM
Everything looks strong in here!! How much do you weigh now? Your looking huge!!

byronsru24
04-30-2011, 12:43 PM
Everything looks strong in here!! How much do you weigh now? Your looking huge!!

Thanks George. I have no idea what I'm weighing lately. Had to go a new hole in on my belt the last few weeks so I must be dropping weight in the gullet.

byronsru24
05-02-2011, 07:42 PM
5-2 DE Squat


Warmup
Rows 6x15
TKE's 3x25
Abduction/Adduction w/ band 3x15 / 3x15
Foam Rolling
Band stretching


DE Squat (Wk 3 of chains) (55% bar weight + 80lbs of chain)

260 + 80lbs of chain x 8 doubles
260 w/ no chain x 2 doubles


DE Pulls 60%
315 x 8 singles *Was toast after this

Video of some of the sets of squats and pulls:

http://www.youtube.com/watch?v=OtEH5AZ7r54

Pdown Abs / Leg Curl
150 reps / 100 reps

Its a good thing I'm on 3 day training now because the DE days are definetly taking a lot outa me. I think before I would always just go through the motions things and not put truely 100% effort into them. Now that I am, I realize what a lot of the more advanced lifters must go through.

byronsru24
05-04-2011, 07:37 PM
5-4 ME Bench


Warmup
Rows 6x15
External Rotations 3x15
Foam Rolling
Band stretching


ME Bench 2bds Thumbs from smooth (paused)

225x3 to chest
Added 2bbd
255x3
275x3
295x2
315x1
335x1 *pretty happy with this. Was a grinder though haha
275x3

Vid of the 295x2, 315x1, and 335x1

http://www.youtube.com/watch?v=BvGa095Ibyg

JM Presses (paused on pin 8)
95x5
135x5
155x5
165x5 *tri's were smoked


DB Rear Delt shrug / Pushdowns
4x10 / 110 reps


Lots of volume on the bench today. I was toast after the 335 single. Since I have no meet planned for awhile, I plan on doing more volume for my ME movement, and not just worry about hitting tons of heavy 1's until I at least have a meet planned. The last time I did 2bds I took 255x1, 285x1, 315x1, and 345x1. So, with a lot more volume, I still managed a solid 335x1 w/ a pause. Things are l looking up on my bench.

joey54
05-04-2011, 08:59 PM
Really like the outlook. Solid training.

byronsru24
05-06-2011, 06:36 PM
Really like the outlook. Solid training.

Thanks man

byronsru24
05-06-2011, 06:39 PM
5-6 ME DL


ME Rev Band DL (Strong bands inside pin 25)
135x3x2
225x3
335x2
425x1
475x1
515x1
565x1 *shut it down here, felt like shit


Another one of those days. Its a combination of shit, so I'm not going to make an excuse. Its a good time for a deload, so I'll start things back up again after my buddies wedding next weekend.

byronsru24
05-16-2011, 06:58 PM
De-loads over....time to get after it

5-16 DE Bench


DE Bench Straight weight
135 x 8 sets of 3


5/3/1 Military (reset max to 160)
115x3
130x3
145x3
115 x 3 sets of 8


Chins w/ band assist
3 sets of 5

DB Rear Delt Shrug
3 sets of 10


Felt good to train again. I definetly needed the time off though. From now on I am going to just cut out ME and DE work on the 4th week, and take a week totally off after 8 weeks. I went hard for 8 straight weeks following the meet and it caught up to me. I'm going to stick w/ straight weight for my DE work, and I'm also going to lower the weight for awhile and concentrate on explosion. My DE work was starting to tax my ME work which isn't the plan haha. I'm also going to limit my accessory work to 2-3 exercises tops. My thinking is I'd rather hammer myself with 2 or 3 movements, then halfass it for 5-6 movements.

byronsru24
05-18-2011, 06:54 PM
5-18 DE Squat / DL


DE Squat straight weight
205 x 10 sets of 2


DE Pulls
275 x 8 sets of 1


45 deg back extensions
3 sets of 12

Straight leg situps
3 sets of 10

TKE's
1 set of 50 per leg


Felt real speedy, and I could concentrate more on speed and technique using the lighter weights. Going with heavier bar weight + the chains the last wave killed me, and my ME work suffered as a result. This time around doing things differently and so far it is going well. In case no one noticed, I am going to limit my exercises to 5 total. A main movement, a supplemental, then 2-3 accessory exercises at the most. I'd rather do less exercises, but get more out of them.

joey54
05-18-2011, 07:48 PM
Bang for your buck. Great idea.

byronsru24
05-19-2011, 12:21 AM
Bang for your buck. Great idea.

Thats the idea.

byronsru24
05-20-2011, 07:58 PM
5-20 ME Bench


Thumbs from smooth w/ 120lb of chain
Bar x 3
95 x 3
135 x 3
185 x 3
205 x 1
225 x 1 *lost all upper back tightness 3/4 the way up. Took forever to lockout the last few inches haha
205 x 1


JM's paused on pin 7 w/ 120lb of chain
65 x 5 x 3 sets


Pendalay Rows (first time doing these)
135 x 8
155 x 5
185 x 5 x 3 sets

Face Pulls
3 sets of 15

External Rotations
3x15


The good was that I strained...haha. The 225 rep came up real fast, to the point where I lost all my upper back tightness and TOTALLY flattened out about 3/4 the way up. Took me a good 3+ seconds to lockout the last few inches. Strength felt good however. I'm down about 20lbs since my meet back in march. My PR on this was 235, so I'm not too upset w/ today. Came into this workout super stressed, so I knew a PR wasn't happening. My goal was to strain, and get as close to my old PR as possible. Mission achieved haha.

byronsru24
05-23-2011, 07:24 PM
5-23 ME Lower


Suspended GMings
Bar x 5 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
415 x 1 (10 lb PR!)


More GMings
185 x 8 x 3 sets


High Rows
3 sets of 12

Pdown Abs
3 sets of 15


Felt good to get a nice PR today. Had a little bit left in me, but figured to save it and start the week off on a good note. Too many times I'd blow my load on a monday, then the rest of the week would suck. I'm treating each week as one step towards my goal.

joey54
05-24-2011, 08:19 PM
That is one hell of a good morning!

byronsru24
05-25-2011, 07:31 PM
5-25 DE Bench


DE Bench (Pinkie on rings) Full reset and short pause on each rep
135 x 4 sets of 3
155 x 4 sets of 3


5/3/1 Military 5's week
105x5
120x5
135x8 PR


OH Rows
5 sets of 12

Monster Miniband pushdowns
4 sets of 15

External Rotations
3 sets of 15


Felt speedy on the bench today, so upped the weight to 155 for the last 4 sets. Hit a PR on military w/ the 135, and I had another rep or 2 to top it off. My shoulder strength is definetly up so thats a plus.

byronsru24
05-27-2011, 08:15 PM
5-27 DE Squat


DE Squat
205 x 5 sets of 2
225 x 5 sets of 2


Pulls w/ Plates on 4 platforms vs dbld short mini's
135x3
225x3
315x3
355x3
385x3 PR


UH Rows
5 sets of 15

45deg situps
w/ 10lb hat x 10
w/ 25lb hat x 10 x 3 sets

TKE's
1 set of 50 per leg


Squats felt speedy. Some people say raw lifter should up the %'s for their speed work but that doesn't seem to be the case w/ me. The pulls off platforms torched my glutes and low back. I still had some left, but its not a ME day, so I shut it down after the 385 triple.

byronsru24
05-30-2011, 04:38 PM
5-30 RE Bencht


Bench - Thumbs from smooth (all reps paused)
Bar x 5 x 2
95 x 5 x 2
135 x 5
185 x 5
205 x 5
225 x 5


Pendalay Rows
135x5
185x5
205x5
225x5
135x10


Band Flys
3 sets of 15

Heavy Pushdowns
5 sets of 12

External Rotations w/ bands
3 sets of 15


Had to fly through this as had the family come over for the BBQ. Didn't take much rest w/ any of my bench sets and it kicked my arse. Finished this whole workout in 45min in a HOT basement. Not fun haha

byronsru24
06-01-2011, 06:12 PM
6-1 ME Squatt


Squat w/ 120lb of chain (Chains totally off the ground at lockout, 1/2 on ground in the hole)
Bar x 3 x 2 *was real stiff today for some reason
Bar + 80lb of chain x 3 x 2
Bar + 120lb of chain x 3
135 + 120lb of chain x 3
185 + Chains x 3
225 + chains x 3
275 + chains x 1
300 + chains x 1
325 + chains x 1 *This was a solid lift. Stopped here as I had to be somewhere


Wide Stance Gmings
135 x 5
185 x 5
205 x 5
225 x 5


Pdown Abs
4 sets of 25

Rows
6 sets of 15

TKE's
1 set of 50 per leg


Squats were hard as shit w/ the chains totally off the ground. I had to squat slower then usual to keep my balance comming out of the hole. These will definetly carryover to my freesquat when I use straight weight. I had another 25lbs or so, but I was running late, so I cut it short there and flew through my accessory work. Next time 350-365 should be very doable.

byronsru24
06-03-2011, 06:31 PM
6-3 DE Bench / Military Press


DE Bench (short pause on each rep)
135 x 3 x 4 sets
155 x 3 x 2 sets
175 x 3 x 2 sets


5/3/1 Military Press
120x5
135x3
150x3 *Felt solid. Had a couple reps left
120 x 6 x 3 sets


Band Assisted Chins
3 sets of 6

Rows
6 sets of 15

Pushdowns
110 reps

External Rotations
3 sets of 15


Felt speedy today. Worked up a bit and still kept speed very well. Might have a new job next week if the interview today went as well as I'd hoped. Going to Cleveland tomorrow to help out my friend Jillian at her comeback meet for the USAPL. She's lifting raw and is planning on qualifying for raw nationals. Should be a good time.

byronsru24
06-06-2011, 06:44 PM
**one of the better DE Squat days in awhile. I always have a lot of motivation the next workout following a meet.

6-6 DE Squat / Pull


DE Squat
205 x 2 x 3 sets
225 x 2 x 3 sets
250 x 2 x 2 sets
275 x 2 x 2 sets

****I pointed my toes forward for all these sets. Really helped me engage my hips more, and gave me a lot more "pop" out of the hole. Going to stick with this from now on.


DE Pulls from floor
275 x 4 singles
325 x 2 singles
375 x 2 singles *real fast on all of these


45 deg back raise
holding 35lb plate x 3 sets of 6

Rows
6 sets of 15

Straight leg situp
w 10lb plate x 5 sets of 10

TKE's
1 set of 50 each leg

Helped Jillian out at her meet on saturday, and watched her overcome some dissapointments on her squat and bench. Video is in the PLing section. Everytime I go to a meet, I learn something, and this one was no exception. It always lights a fire under my ass to train harder too, so today was an excellent workout as a result of that.

byronsru24
06-08-2011, 07:20 PM
6-8 ME Bench day


Ultra Wide Bench for a 5RM (Paused)

Bar x 5 x 2
95 x 5
135 x 3
185 x 3
225 x 3
250 x 5 PR
225 x 5


JM's to pin 8 (Index on smooth)
135x5
155x5
175x5
185x5 PR


Rows
6 sets of 15

Pushdowns
120 reps

External Rotations
3 sets of 15


Was hotter the hell today, so I was pretty happy with the PR's. Still very difficult to stabilize on the ultra wides and get into my lats. Thats why I bench with a close grip haha. Otherwise, flew through my assistance work because I was sweating like a porn star on an 8hr film shoot.

joey54
06-08-2011, 08:07 PM
The humidity is terrible here in central PA as well.

byronsru24
06-08-2011, 08:55 PM
The humidity is terrible here in central PA as well.

I had 2 fans going, and I still went through 3 tshirts by the time I was done benching...it was horrible

byronsru24
06-10-2011, 06:45 PM
6-10 ME Gmings


Gmings (Squat stance, to pin 12)

Bar x 5 x 2
95x3
135x3
185x3
225x3
275x3
315x1
355x1
385x1 PR
365x1


Wenning GMings
135x10
175x10
205x10 PR


Rows
6 sets of 15

Abs
6 sets of 10

Band Leg Curl w/ avg band
1 set of a bunch of reps till hamstrings cramped


Solid training today. The 385x1 single was solid, and looked better then my old PR of 375x1. This means my low back and hamstring strength is improving. This next week is a deload week of sorts. No barbell movements, no ME or DE work. Just lots of accessory work. My joints need a bit of a break from all the heavy BB work.

byronsru24
06-13-2011, 06:42 PM
6-13 Upper DELOAD


Rows
10 sets of 15 *alternated between overhand and underhand each set


Snatches w/ band
4 sets of 15 *haven't done these in awhile, and got a HUGE pump in the shoulders

Flyes
4 sets of 20

Pushdowns
150 reps

External Rotations
3 sets of 15



Go through all this in a little under 30 minutes. Very little rest in between sets, and just went from exercise to exercise. Got a lot of blood flowing, and still got a decent amount of work in.

byronsru24
06-15-2011, 07:06 PM
6-15 Lower DELOAD


Rows
10 sets of 15 *alternated between overhand and underhand each set


45 deg back raises
5 sets of 10

Abs
125 reps

Leg Curls
5 sets of 10

TKE's
3 sets of 25


Body is feeling much better. The high rep work is helping a lot, but still challenging. Got through all this in 30minutes.

joey54
06-15-2011, 09:57 PM
Getting the blood pumping.

byronsru24
06-17-2011, 07:52 PM
6-17 Bench DELOAD


Rows
5 sets of 15 underhand pulled to neck
5 sets of 15 overhand pulled to gullet


Band Front Raise / Upright Row
3 sets of 10 / 3 sets of 10


External Rotations
3 sets of 15

Pushdowns
190 reps (did a set of 10 pushdowns after every single set above)


Flew through this as I had a lot going on today. I had such a huge pump in my triceps on the last set going that my tri's cramped up haha.

byronsru24
06-20-2011, 07:17 PM
6-20 ME Bench


CG Bench vs dbld mini's + short mini's = a whole lotta tension
bar x 3 x 2
bar + dbld mini's x 3
bar + dbld mini's + short mini's x 3
95 + bands x 3
135 + bands x 3
155 + bands x 1
175 + bands x 1
190 + bands x 1
200 + bands x 1 *took 7 seconds to lockout haha


http://youtu.be/8Rnln1EPCJ8


Rows
3 sets of 15


Face Pulls
3 sets of 15

Pushdowns
100 reps


On the 200 single, I completely lost my tightness in the upper back and flattened out. Took another 3 seconds to lock that rep out as a result. After that I was DONE. So I cut all my accessory work back a lot. I honestly haven't taken that long to lockout a bench...ever, but at least it wasn't a strength issue.

byronsru24
06-22-2011, 09:09 PM
6-22 DE Squat / DL


DE Squat w/ 80lb of chain
185 x 5 sets of 2
205 x 5 sets of 2


DE Pulls w/ 80lbs of chain
275 + chains x 6 singles
***took chains off
275 x 2 singles


45deg back raise
3 sets of 15

Straight leg situps
holding 25lb plate x 3 sets of 8

Rows
6 sets of 15


All squats and pulls were very fast. Will up the weight on these next week. Was sweating like a pig by the 3rd set of squats. I gotta get used to training in this heat again, its been kickin my ass.

byronsru24
06-24-2011, 07:47 PM
6-24 DE Bench & 5/3/1 Military Day


DE Bench w/ 40lb chain
135 x 8 sets of 3 *all sets were smooth and fast


5/3/1 Military (165 max)
115x3
130x3
150x4
130x6


Chins
4 sets

Rear Delt shrugs
3 sets of 10

Pushdowns
125 reps

External Rotations
3 sets of 15


Bench was smooth and fast. Kept the weight light since my elbows were still wrecked from benching on monday w/ the heavy bands. I moved my grip in on the military press to match my bench grip (thumbs from the smooth part of the bar). I like this grip a lot more. Can feel it carrying over to my bench more then my old grip with my pinkies on the rings for military press.

byronsru24
06-27-2011, 07:20 PM
6-27 ME Squat Day


Low Box Squat
Bar x 3 x 2
135 x 3 x 2
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
390 x 1
425x1 PR w/ 15-20lbs to spare


Strict Arched back GMings
135 x 3 sets of 10


Rows
6 sets of 15

Abs
3 sets of 25

TKE's
3 sets of 25



Box squats felt real solid, especially with my new foot position. Had another 15-20 in for sure, so I shut it down there. In the past, my low box squat has always been a good 10% lower then my free squat. On track to squat 500 at my next meet for sure.

byronsru24
06-29-2011, 08:12 PM
6-29 ME Bench day


Pinkie on rings
Bar x 3 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 3 *this felt heavy. Figured to hit a few singles and call it a day
245 x 1
265 x 1
285 x 1


Blast Strap pushups
3 sets


Chins
3 sets

Band Pull Aparts / Pushdowns / External Rotations
5 sets of 15 / 125 reps / 3 sets of 15


Today was one of those days where I knew a true max effort just wasn't there. 225 felt heavy, so hit a few singles, and called it a day. Im not training for a meet right now, so I'm just gonna chock it up as a bad day.

byronsru24
07-01-2011, 08:47 PM
7-1 DE Squat


DE Squat w/ 120lb of chain
185 x 2 x 4 sets
205 x 2 x 4 sets *all were very explosive, and fast


Pulls w/ plates on 4 platforms, against short mini's
135 x 3
185 x 3
225 x 3
275 x 3
325 x 3
355 x 5 PR


45 deg abs w/ 35lb hat
3 sets of 8

Rows
3 sets of 15


Felt real speedy on the squats today. Pulls went very well. I normally don't do higher rep work on the deadlift but I didn't feel like going heavier, so I pulled a heavy set of 5 instead. W / the bands it felt like 500+ at the top which is the work I need to lockout that 600 pull at my next meet. After the 355 I was trashed, so I did a few sets of heavy ab work, some rows then done.

byronsru24
07-04-2011, 05:53 PM
7-4 DE Bench


DE Bench w/ 80lb of chain
135 x 6 sets of 3


5/3/1 Military 5's week
105x5
120x5
135x10 PR


Rows
6 sets of 15

DB Cleans / Pushdowns / External Rotations
3x 8 / 125 reps / 3 x 15


Speed on bench was good. Military felt strong. The 135 x 10 was a solid PR w/ room to spare. Time to eat a lot of dead animal flesh. Happy 4th everyone!

byronsru24
07-06-2011, 07:10 PM
7-6 ME Deadlift


Deadlifts w/ plates on 4 platforms against quad mini's and short mini's
135 + quad mini's x 3 x 2
135 + quad mini's + short mini's x 3
185 + bands x 3
225 + bands x 1
255 + bands x 1
285 + bands x 1
315 + bands x 1
335 + bands x 1 PR

Here's a vid of the last 2 singles w/ 315, and 335:


http://www.youtube.com/watch?v=WqSNXI1vpAA


Back raises
3 sets of 15

Rows
6 sets of 15

Abs
5 sets of 15


My deadlift lockout is definetly stronger. When I last did this exercise a few months ago, 325 took every little bit I had in me. I didn't have a lot of room to spare w/ the 335, but I had another 10-15lbs or so left. W all that band tension, that was well over 600lbs at the top. After the pulls I was pretty fried so just did some light accessory work.

byronsru24
07-08-2011, 07:02 PM
7-8 ME Bench


Ultra Wide grip benches
Bar x 5 x 2
95 x 5
135 x 3
185 x 3
215 x 1
235 x 1
255 x 5 PR

Vid of the 255 set:


http://www.youtube.com/watch?v=yHvc4lbZNZo


Pullups
4 sets

Face Pulls
5 sets of 12

External Rotations / Pushdowns
3 sets of 15 / 125 reps


Solid training today. Kept my upper back tighter on the bench, and felt like I had another rep or two in me. These will definetly carryover to my competition bench, because my shoulders have always been a huge weakness for me. Helping out a few people at a meet tomorrow so that always makes for a good time.

byronsru24
07-11-2011, 10:31 PM
7-11 DE Squat and DL


DE Squat w/ 80lb of chain
185 + ch x 3 sets of 2
205 + ch x 3 sets of 2
225 + ch x 2 sets of 2
245 + ch x 2 sets of 2


DE Pulls w/ 80lb of chain
275 + ch x 6 sets of 1
**Took chains off**
325 x 2 sets of 1


http://www.youtube.com/watch?v=JhAL2oVrg2g


Straight leg situp w/ 35lb plate on chest
3 sets of 10

Rows
3 sets of 15


Good training today. Bar moved very well. Really liking the new foot positioning for my squat. Was hotter then hell in my basement though. I need to get another fan or something because the bar was sliding on a few of my sets. Otherwise pretty happy with how everything went.

byronsru24
07-13-2011, 07:15 PM
7-13 DE Bench and Military Press


DE Bench w/ 40lb of chain
135 + chain x 4 sets of 3
150 + chain x 2 sets of 3
165 + chain x 2 sets of 3


5/3/1 Military 5/3/1 Week
125x5
145x3 (was supposed to be 140, but wtf cares)
155x5 PR


http://www.youtube.com/watch?v=uC5Ier-e_O0&feature=channel_video_title


Rows
6 sets of 15

DB Clean / External Rotations
3 sets of 10 / 3 sets of 15

Pushdowns
125 reps


Speed was good. I actually have a somewhat respectable arch for a fat guy. Military strength is getting better. It can only go up with how pathetic it is. Otherwise nothing of note today. Got ME GMings on Friday, then its time for a nice deload week.

byronsru24
07-15-2011, 06:02 PM
7-15 ME GMing


GMings to pin 12 w/ 80lb of chain
Bar x 5 x 2
**Added 80lbs of chain
Bar + chains x 5
95 + chains x 3
135 + chains x 3
185 + chains x 3
225 + chains x 3
255 + chains x 1
285 + chains x 1
310 + chains x 1
345 + chains x 1 PR

Video of last 2 sets:
http://www.youtube.com/watch?v=ClCBamYL__w

Back raises w/ 35lb plate behind head
3 sets of 6


Rows
6 sets of 15

Abs
4 sets of 15


Hit a solid PR on the GMings w/ room to spare. Lower back and hamstring strength has never been better. I'm looking to possibly do APA nationals in Pittsburgh in October if I can scrape up the $$. Now its time for a nice deload week, and plan out my training for the next wave.

J L S
07-15-2011, 06:09 PM
loving all the chain use! nice GM's

byronsru24
07-16-2011, 01:01 AM
loving all the chain use! nice GM's

Thanks

byronsru24
07-25-2011, 08:28 PM
Meet Training Week 1 of 11: ME Squat


ME Squat w/ rev mini's
Bar x 5 x 2
135 x 3 x 2
*Added rev mini's
225 x 3
315x2
365x1
405x1
455x1
*Added knee wraps
485x1
515 x 1 PR

Vid of last 2 sets:
http://youtu.be/EDS8-MAxFKw


Rows w static hold
3 sets of 15


PDown Abs w/ 5 second hold at the bottom
3 sets of 10


Squats felt heavy, but this is the most weight I've had on my back in probably over 2.5yrs since my accident. I felt very stable under the weight. My chest dipped a bit comming out of the hole, but otherwise things felt solid. I had another 15-20lbs in me, but at this point in training there's no point in pushing for more. I'm stronger then I was, and about 15lbs lighter as well, and thats just where I need to be to start a cycle for a meet.

byronsru24
07-27-2011, 08:54 PM
Meet Training Week 1 of 11: ME Bencht


Index on smooth part of bar
Bar x 5 x 2
95 x 3
135 x 3
185 x 3
225 x 1
245 x 1
265 x 1
290 x 1 *misloaded haha..thought it was 285
305 x MISS at the top...shit. This was so close

DB Bench w/ light band around back
35's x 8
55's x 8
65's x 8 x 2 *these got real heavy at the top


Circuit: Pdowns / Face Pulls / External Rotations
3 sets of 15 / 3 sets of 15 / 3 sets of 15


SHIT. That 305 was fucking CLOSE. Looking at the video I notice as teh bar was drifting back it actually smacked into the uprights and that killed any momentum I had going to lock it out. That would have been an all-time PR for me, so I'm still happy considering I've never used that grip before. Did some DB bench for hte first time in a long time. W/ the band around my back, shit got real heavy, real fast at the top.

byronsru24
07-29-2011, 09:35 PM
Meet Training Week 1 of 11: DE Squat


DE Squat w/ avg bands wrapped 2x around rack and choked
185 x 8 sets of 2

DB Pull w/ short mini's
275 x 3 sets of 1
315 x 3 sets of 1


45deg back raise
3 sets of 8 w/ 35lb ht

Straight leg situps
3 sets of 8 w/ 35lb hat

Rows
3 sets of 15


Haven't de squatted w/ bands in awhile and it showed. Definetly a lot more tension after wrapping the band twice around the rack. Speed was good though. Will go to 205 bar weight next week and see what happens. DE Pulls were fast, and hypers and abs smoked me. Good training today

byronsru24
07-31-2011, 06:23 PM
Meet Training Week 1 of 11: DE Bench


DE Bench w/ 40lb of chain (doubled up on support chain)
135 x 4 sets of 3
150 x 4 sets of 3

5/3/1 Military (170 max)
120x3
135x3
150x3 *Only did prescribed reps this week
95x10x2


DB Row
65x6
85x6
105x6x3

Pushdowns
100 reps

Rows / External Rotations
3 sets of 15 / 3 sets of 20


Benching felt solid. Chains were off the ground at lockout, so it made stabilization rough. Got some extra volume in on the shoulder pressing, otherwise stuck to the plan. Haven't done DB rows in years, so I figure why not throw them back in and see what happens. End of week 1 training. So far so good.

byronsru24
08-01-2011, 08:17 PM
Meet Training Week 2 of 11: ME Deadlift


ME Pull w/ plates on 4 platforms vs quad mini's
Bar+ Bands x 3 x 2
135 + bands x 3
185 + bands x 3
225 + bands x 3
275 + bands x 1
315 + bands x 1
405 + bands x 1
455 + bands x 1 *tore some calloses on this....stopped there

Back raises
3 sets of 15


45deg abs
3 sets of 20


Rows
3 sets of 15


Very happy w/ the pulls. Before my last meet I pulled 455+ dbld mini's from about the same height, and that gave me a 570 pull at the meet. So I definetly know my lockout is a lot stronger, which is my weak area on the deadlift. Started a new job today, so my sleep was way off. Lost all my steam after the pulls, so just took it easy and did bodyweight back raises and ab work. Good start to the week

byronsru24
08-03-2011, 08:36 PM
Meet Training Week 2 of 11: ME Bench


ME Thumbs from smooth
Bar x 3 x 2
95 x 3 x 2
135 x 3
185 x 1
225 x 1
245 x 1
265 x 1
285 x 1 *stopped here

Rows
3 sets of 15


External Rotations
3 sets of 15


Pushdowns / Face Pulls
150 reps / 100 reps


Was beat as hell from work today. I knew a true max effort training wasn't happened, so I did a few singles, then called it. Did some easy volume accessory work. Honestly, the closer grip w/ my index on the smooth part of the bar feels strongest to me right now, so I'm going to stick w/ that grip leading up to the meet. That includes doing my speed work w/ the closer grip. I'm also ditching the Military pressing because quite frankly, my shoulders are just beat up between all the squatting and benching.

Notes for today:

1) Index on smooth is new competition grip
2) More tricep work!
3) Ditch shoulder pressing for awhile

byronsru24
08-05-2011, 10:39 PM
Meet Training Week 2 of 11: DE Squat/DL


DE Squat w/ Avg bands wrapped 2x around rack and choked
185 + bands x 3 sets of 2
205 + bands x 3 sets of 2
225 + bands x 1
250 + bands x 1

DE Pulls (Straight weight)
315 x 6 singles


Pdown Abs / Rows
3 sets of 15 / 3 sets of 15


Pushdowns
100 reps *for some extra tricep work


So tonight went ok. Was pretty tired from work, and it showed. Squats were still speedy, but technique was a big lazy on a few sets. Was pretty hosed after the squatting so just did some straight weight DE pulls. The bands are definetly helping, but beating me down. So I just gotta cut back a bit on my assistance stuff. Also threw in some pushdowns for some extra tricep work. Time for some rest, then speed bench on sunday.

joey54
08-06-2011, 02:32 PM
Moving along good in anticipation of the meet.

byronsru24
08-07-2011, 07:59 PM
Moving along good in anticipation of the meet.

So far so good

byronsru24
08-07-2011, 08:02 PM
Meet Training Week 2 of 11: DE Bench


DE Bench w/ 60lb of chain
135 + bands x 8 sets of 3 (some sets went tng, some sets I paused each rep)

DB Bench
65 + Light band around back x 2 sets of 8
65 + Light band + Miniband x 1 set of 6

Video of some DE bench sets, and my last set of DB benching:
http://www.youtube.com/watch?v=Tg5R5fQ2aYk

Band Assisted Pullups
3 sets of 5


Pushdowns / External Rotations / Rows
100 reps / 3 sets of 15 / 4 sets of 15


Pretty good training tonight. Used my new bench grip for all sets and felt nice, tight, and controlled. Some sets I paused, some I went tng. For the DB benching, I added a miniband on my last set and wow did that shit feel heavy at the top. Triceps were pumped for 20 minutes after training.

byronsru24
08-08-2011, 08:44 PM
Meet Training Week 3 of 11: ME Lower


Suspended GMings (bar a few inches above belly button
Bar x 5 x 2
95 x 5 x 2 *Took me awhile to stretch enough to get set under the bar correctly haha
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
395 x 1
425x1 PR

More GMings
315 x 5 x 2 *wanted 3 sets, but I was toast


Rows
4 sets of 15


Pdown Abs
3 sets of 10


My lower back, hamstrings, and glutes are definetly stronger. The 425 was 20lbs over what I did on this movement back in Febuary before my last meet, and it moved better. it was still a good strain, and I'd say I had maybe 10-15lbs on it left. Did some sets w/ 315 afterwards, but after 2 sets of 5, I was toast. Finished up with some rows, and ab work.

byronsru24
08-10-2011, 08:49 PM
Meet Training Week 3 of 11: ME Bench


Pointer on smooth Vs Dbld mini's
**** All reps paused****
Bar x 5 x 2
Bar + bands x 3 x 2
95 + bands x 3
135 + bands x 3
165 + bands x 3
185x1
205x1
215x1 *Best rep

4bds w/ dbld mini's
185x3
205x3
225x3

Rows
6 sets of 15

Pushdowns / External Rotations
100 reps / 3 sets of 15

Was dead tired heading into this. Starting next week I'll be on a better shift at work and my training will definetly improve. First time w/ this grip against the bands. I got to focus on driving the bar back right from the start. The 215 single looked better then the 185 single because of driving it BACK, rather then UP. I bet I had 235+ if not more. And I took a long pause as well. Pretty happy with this.

Goal for this week was just to get some work in, and not go crazy. Lack of sleep, plus all the physical stuff I do at work meant that true ME work wasn't happening. Next week is a deload, then I got 8 solid weeks to pound the shit out of myself before the meet

byronsru24
08-12-2011, 09:13 PM
Meet Training Week 3 of 11: DE Squat / Pull


Low Box Squat *straight weight
225 x 2 x 10 sets

DE Pulls *straight weight
275 x 1 x 8 sets


In and out in 30minutes. DIdn't do any accessory work or bands today, because I'm getting up early in the morning to do some speed benching with my old roomate from college and wanted to save my elbows. Speed was good on all sets, and it was refreshing to just handle straight weight for a change

byronsru24
08-15-2011, 03:58 PM
Meet Training Week 3 of 11: DE Bench


DE Bench w/ dbld mini's
135 + bands x 6 sets of 3 *paused all reps



DB Extensions Elbows out
30's x 10
35's x 10
40's x 8
45's x 8
50's x 8

Chins w/ band assist
3 sets of 5

Pushdowns
100 reps

Face Pull / External Rotations
5x10 / 5x10


Good training. All reps were fast, and got to train w/ my old college roomate which was a plus. Sometimes a change of scenery is good I think. It was weird walking around a commercial gym again, with all the toys to play with haha.

joey54
08-15-2011, 06:31 PM
Seemed to adjust to the new surroundings well.

byronsru24
08-15-2011, 07:22 PM
Meet Training Week 4 of 11: ME Squat (Deload)


45deg back raise
4 sets of 10

45deg abs
4 sets of 10

Overhand High Row
3 sets of 10

Underhand Low Row
3 sets of 10

Pushdowns
100 reps


Zipped through this in about 25min. Deload week is much needed. I'll be on 3rd shift schedule this week, so the sleep pattern will be all F'd up. Perfect timing for a deload.

byronsru24
08-17-2011, 06:10 PM
Seemed to adjust to the new surroundings well.

Lots more space, air conditioning, and energy drinks all around me...lol. I was spoiled

byronsru24
08-17-2011, 06:12 PM
Meet Training Week 4 of 11: ME Bench (Deload)


BB Extensions laying on floor
Bar x 10 x 2
65 x 10
85 x 10 x 2
95 x 10

Chins w/ band assist
5 sets of 6

Pushdowns
150 reps

Face Pulls
3 sets of 15

External Roations
3 sets of 15


30min in and out. Got some good work on the triceps, and the chins torched my back

byronsru24
08-19-2011, 06:15 PM
Meet Training Week 4 of 11: DE Squat (Deload)


Strict arched back GMings
Bar x 2 sets of 10
95 x 5 sets of 10

Pulldown Abs
5 sets of 12

High Rows
3 sets of 10

Low Rows
3 sets of 10

Another 30min training. Feels good to get some blood into the body and not deal with anything remotely heavy. Next part of my training cycle will be the roughest, so I'm gonna enjoy these next few days

byronsru24
08-22-2011, 07:55 PM
Meet Training Week 5 of 11: ME Squat


Low Box Squat w/ knee sleeves
Bar x 5
Bar x 5
135x3
135x3
225x3
275x3
315x1
365x1
405x1
435x1 PR
315x5 *for some extra volume

Video of 435x1 Set:


http://youtu.be/_QdAQU6WYOQ


High Row / Knee outs vs bands / Pdown Abs (done in circuit)
3 sets of 15 / 3 sets of 15 / 3 sets of 15


Low Rows
4 sets of 15

Enough of the de-load bullshit...time to get back after it . Felt strong tonight. My old neck injury acted up midway down w/ the 435...right arm and leg went numb momentarily...thought about dumping it, but once I hit the box it came back to me haha. It happens sometimes, thats the price I pay for not doing the surgery. Anyways, Had another 10-15 in me which is good. My goal for the meet is 500 in wraps so that should be no problem. Back in March when I hit the 470 in wraps I hit an ugly 415x1 off the box. So things are right on track.

byronsru24
08-24-2011, 08:47 PM
Meet Training Week 5 of 11: ME Bench


Thumbs from smooth w/ 130lb of chain
Bar x 5
Bar + 40lb of chain x 3
Bar + 80lb of chain x 3
Bar + 130lb of chain x 3
95 + chains x 3
135 + chains x 3
165 + chains x 3
190 + chains x 1 *paused
215 + chains x 1 *paused
240 + chains x 1 *paused (15lb PR)


Video of 240x1 and 175x5 sets:


http://youtu.be/iHwDbj_7VTE


Close Grip (Index on smooth) w/ 130lb of chain
135 + chains x 5
155 + chains x 5
175 + chains x 5


Pullups w/ band assist
Bodyweight x 5
BW x 5
BW x 5
BW x 8

Rows / Pushdowns / External Rotations
4 x 15 / 100 reps / 3 x 25


This was probably my best bench training in a long time. Felt rock solid under all the weights. Took a little bit longer warming up and it helped. The 240x1 was a 15lb PR and moved very well. I'd be willing to bet I had 250-260 in me, but I ended it there on a good note. Bench is looking good for the meet.

byronsru24
08-26-2011, 07:23 PM
Meet Training Week 5 of 11: DE Squat / Pull


Speed Squats w/ 80lb of chain
225 x 4 sets of 2
245 x 2 sets of 2
265 x 2 sets of 2

Video of last set of 225, 245, 265, and a few sets of speed pulls


http://youtu.be/n1mCqtpAArg


DE Pulls vs quad mini's
225 x 8 singles *kept it lighter, as I'm pulling heavy against these on monday


45deg back raise w/ 25lb hat
3 sets of 8

Eagle situps w/ 35lb plate on chest
3 sets of 10

Rows
4 sets of 15


Speed was good. Really working on jamming my elbows under the bar and keeping my upper back tight. Speed pulls were fast, didn't go any heavier on these because I'm pulling from the floor vs quad mini's on monday for ME.

byronsru24
08-28-2011, 07:28 PM
Meet Training Week 5 of 11: DE Bench


DE Bench w/ dbld mini's
135 x 3 sets of 3
150 x 3 sets of 3

Video of last set of 135, and 150


http://youtu.be/G2mD6YqAaig


DB Bench
65's x 8
85's x 8
85's x 8
85's x 12 *kept all reps nice, slow and controlled


Rows
4 sets of 15

Pushdowns / External Rotations / Band Pull Aparts
125 reps / 3 sets of 15 / 3 sets of 15


Speed was ok on all sets of speed bench. Had 15 reps in me on the last set of DB bench. Took it a little easy on the rows and upper back work since I'm pulling heavy tomorrow. Things are right on track.

byronsru24
08-29-2011, 06:59 PM
Meet Training Week 6 of 11: ME Pull


Pull from floor vs quad mini's
Bar x 5 x 2
Bar + bands x 3 x 2
135 + bands x 3
185 + bands x 1
225 + bands x 1
275 + bands x 1
315 + bands x 1
365 + bands x 1
405 + bands x 1 EZ
435 + bands x MISS *bar got out in front of me, strained way too long on this
435 + bands x MISS * would have had this if I didn't bust my nut on the previous rep



http://youtu.be/HtSgLM2X0jE


Back, glutes, everything was cramping after this, so I called it.


Good and bad today. Bad obviously in that I missed a PR lift twice. Its rare that I miss a lift. The good is that I am definetly stronger AND faster at the top then I was back in febuary. The above video can show that. If the bar hadn't gotten in front of me on the 435 I would have got it with room to spare. In hindsight though I'm not worrying about it. This was a test, not a meet haha. 600 will fall meet day I have no doubt

byronsru24
08-31-2011, 08:48 PM
Meet Training Week 6 of 11: ME Bench


Close Grip (Index on smooth) Floor Press
Bar x 3 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 1
250 x 1
270 x 1
280 x 1
290 x 1 *Solid
225 x 5

Video of the 280 and 290 single, and some of my extensions w/ chains

http://youtu.be/zP-H75M4j8U


BB Extensions on the floor
Bar + 40lbs of chain x 10
Bar + 80lbs of chain x 10
Bar + 120lbs of chain x 8
Bar + 120lbs of chain x 8
Bar + 120lbs of chain x 12


Rows
4 sets of 15

External Rotations / Band Pull Aparts
3 sets of 15 / 3 sets of 15


Never done Floor press with this close of a grip. Beat my old PR of 285 when my thumbs were from the smooth part of the bar. Means my lockout is still getting stronger. One thing I need to focus on for the next few weeks is my upper back/rear delts. On my heavier singles, I lose the tightness in my shoulders and it makes lockout a lot more difficult then it should be.

byronsru24
09-02-2011, 07:46 PM
Meet Training Week 6 of 11: DE Squat and Pull


DE Squat w/ 130lb of chain
205 x 4 sets of 2
225 x 4 sets of 2

Video of the last set w/ 205, 225, and last 2 sets of platform pulls

http://youtu.be/rwtiAxDGh0Q


Deadlifts w/ plates on 4 platforms w/ 130lb of chain
135 + 130lb of chain x 3
225 + 130lb of chain x 3
275 + 130lb of chain x 3
315 + 130lb of chain x 3
365 + 130lb of chain x 3


Rows
4 sets of 15

Pdown Abs
3 sets of 25


Speed was solid on the squats. Pulls were getting heavy after the 365 set, CNS still isn't recovered from Monday so stopped there. Next week I'm going w/ avg bands on the squat. After the deload, it'll just be straight weight till the meet.

muscle_g
09-04-2011, 09:08 AM
Looking strong Brian!!!

byronsru24
09-04-2011, 06:45 PM
Looking strong Brian!!!

I'm working on it

byronsru24
09-04-2011, 06:48 PM
Meet Training Week 6 of 11: DE Bench


DE Bench w/ dbld mini's
135 x 2 sets of 3
155 x 4 sets of 3

**elbows started flaring up after the 4th set of 155, so stopped there


Chins w/ band assist
3 sets of 6


Rows
4 sets of 15

External Rotations / Pushdowns
4 sets of 20 / 100 reps


Speed was OK today. Elbows were getting beat up a bit by the 6th set so I stopped there. Was planning on doing another pressing movement, but skipped that. Only a few training weeks left till the meet so playing it safe.

byronsru24
09-05-2011, 07:10 PM
Meet Training Week 7 of 11: ME Lower


GMings to pin 12 in rack
Bar x 5 x 2
95 x 3
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
375 x 1
405 x 1 20lb PR!


http://youtu.be/5Ft4u8_UKL8



Close Stance GMings
3 sets of 10


Rows
6 sets of 15

PDown abs (w/ 3 second hold at bottom)
3 sets of 10

byronsru24
09-07-2011, 07:55 PM
Meet Training Week 7 of 11: ME Bench


2bd Thumbs from smooth
Bar x 5 x 2
95 x 3
135 x 3
185 x 3
225 x 3

*added 2bd
255 x 1
285 x 1
315 x 1
335 x 1
350 x 1 5lb PR! *** Had more in me, but stopped there.
275 x 3 *for a bit more volume


http://youtu.be/LA3PVuiR_oU



Standing Military press
3 sets of 10


Pullups
3 sets of 3

Pushdowns / External Rotations / Pulldowns
150 reps / 3 sets of 20 / 4 sets of 15


This is the time of training I really enjoy. Everything is falling into place.

joey54
09-08-2011, 12:32 PM
Do you have openers in mind yet?

byronsru24
09-08-2011, 01:20 PM
Do you have openers in mind yet?

Openers will be: 425-275-475

byronsru24
09-09-2011, 08:10 PM
Meet Training Week 7 of 11: DE Squat / DL


DE Squats w/ Avg bands wrapped 2x around bottom of rack
185 x 8 sets of 2 * there was a lot of tension on these


A few sets of squats, and some of the pulls:


http://youtu.be/oCuwTeXmmac



DE Pulls w/ straight weight
315 x 8 singles


Eagle situps w/ 25lb plate
3 sets of 10

Rows
4 sets of 15


My CNS is definetly taxed. Squats felt heavy as shit. Good news is this is right where I need to be. Got DE Bench on sunday, then a deload week. Meet is less then a month out!

byronsru24
09-11-2011, 07:41 PM
Meet Training Week 7 of 11: DE Bench


DE Bench w/ 40lbs of chain dbld
135 x 4 sets of 3

*Added another 40lbs of chain

135 x 4 sets of 3



Extensions to forehead w/ 80lbs of chain
3 sets of 8


Chins
3 reps, 2, 2, 2

Rows / Pushdowns / External Rotations
4 sets of 15 / 100 reps / 3 sets of 20


Speed was good. Everything was solid. Deload for this next week. My computer died, so my posting will be sporadic.

byronsru24
09-19-2011, 07:32 PM
Meet Training Week 9 of 11: Squat Opener


Squat warmups
*Warmed up just like for meet day...only w/ less rest between sets

Bar x 5
Bar x 5
135 x 3
135 x 3
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1

*Knee wraps on

425 x 1 *moved a bit slow for my taste, but felt light


http://youtu.be/gjnuAu8uG1o


Back extensions w/ hold at top
3 sets of 10


Rows
3 sets of 15

Pdown abs
3 sets of 15


Pretty good day today. 425 moved a bit slow, but felt light and easy. Serious lack of sleep the last few days has zapped it out of me. I've also gotten a bit lazy on keeping my weight up, so I need to work on that the next few weeks before the meet

byronsru24
09-21-2011, 07:24 PM
Meet Training Week 9 of 11: Bench Opener


Bench warmups
*Warmed up just like for meet day...only w/ less rest between sets

Bar x 5
95 x 3
95 x 3
135 x 3
185 x 1
225 x 1
250 x 1
275 x 1 *Very EZ



http://youtu.be/0t4ORtpdF3Q


BB Extensions to nose
65 x 8
85 x 8
95 x 8 x 3 sets


Chins w/ band assist
3 sets of 8

Face Pulls / External Rotations / Pushdowns
3 sets of 15 / 3 sets of 20 / 100 reps


Bench was smooth and easy with good speed. I should hit a decent PR come meet day.

byronsru24
09-23-2011, 07:27 PM
Meet Training Week 9 of 11: DE Squat / DL


DE Squat (straight weight)
225 x 5 sets of 2
250 x 5 sets of 2



http://youtu.be/w6LJMcjOGkI


DE Pulls (straight weight)
275 x 1 x 4 sets
315 x 1 x 4 sets


Eagle abs w/ 35lb plate
3 sets of 12

Band leg curl
100 reps

Rows
3 sets of 15



Felt strong, and fast on everything. Right where I want to be right now. The worst of training is over, now its time to get my speed back, then kick some ass at the meet in 2 weeks.

byronsru24
09-25-2011, 07:01 PM
Meet Training Week 9 of 11: DE Bench


DE Bench (straight weight)
135 x 3 sets of 3
150 x 3 sets of 3
165 x 2 sets of 3


Military Press
95 x 5
115 x 5
135 x 5 x 3 sets


Face Pulls / External Rotations / Pushdowns
3 sets of 12 / 3 sets of 15 / 3 sets of 35


All weights moved well. Speed was good. Done in less then an hour. One more week of training, then its rest, foam rolling, and stretching till the meet.

byronsru24
09-26-2011, 08:07 PM
Meet Training Week 10 of 11: ME Lower


Good Mornings
Bar x 5 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 3
255 x 3
285 x 3
315 x 3


Back Raises w/ light band around neck
3 sets of 10


Situps on back raise / Rows
3 sets of 10 / 3 sets of 15



Done in just over 45minutes. Just got in some work, but nothing too taxing or heavy. Meets less then 2 weeks out.

byronsru24
09-28-2011, 11:11 PM
Meet Training Week 10 of 11: ME Upper


Floor Press (thumbs from smooth grip) w/ 80lb chain
Bar x 3 x 2
Bar + chains x 3
95 + chains x 3
135 + chains x 3
165 + chains x 3
185 chains x 5 *very EZ



Extensions on the floor w/ 80lb of chain
3 sets of 10


Rows / Pushdowns / External Rotations
3 sets of 12 / 100 reps / 3 sets of 20


45min in and out. The last bench set was very easy. Things are looking good for next weekend.

byronsru24
09-30-2011, 07:27 PM
Meet Training Week 10 of 11: DE Squat / Pull


DE Squats (straight weight)
225 x 8 sets of 2


DE Pulls (straight weight)
275 x 6 sets of 1


Rows / Pdown Abs / Band Gmings
3 x 15 / 3 x 15 / 3 x 15


Done in under 45minutes. All sets were fast, and weights were light. Cut down on the sets and weight from the previous week. Feeling really strong. DE Bench on sunday, then a lot of stretching and mobility work till the meet

byronsru24
10-02-2011, 06:44 PM
Meet Training Week 10 of 11: DE Bench


DE Bench (straight weight)
135 x 6 sets of 3


Pullups w/ band assist
3 sets of 5


Pushdowns / External Rotations / Face Pulls
100 reps / 3 sets of 20 / 3 sets of 12


Last real training day before the meet next weekend. Weights moved well. I'm going to do a recovery workout tomorrow for lower body, one on tues for upper, then just a lot of stretching/foam rolling/mobility work till the meet.

byronsru24
10-10-2011, 08:14 AM
Meet Report: 2011 APA Nationals


Squats

425x1 *Good lift
475x0 *almost fell over backwards
Passed


Bench

275x1 *Good lift
305x1 *Good lift
320x1 *PR Good lift


DL

475x1 *Good lift
Pass
Pass


Here's my benches:

http://www.youtube.com/watch?v=7F6eXNnseE8&feature=channel_video_title

And one of the worst spotting screwups I've ever seen...luckily he is ok, but this had all of us real worried for awhile:


http://www.youtube.com/watch?v=gUstigK6-sE&feature=channel_video_title




To make a long story short, this was the WORST run meet I have ever been too. I couldn't believe it was a nationals level meet. Horrible equipment, unsteady platform, the list is endless. We had NO rest in between lifts. Went right from squats, into bench warmups, then right from the benches, into warming up for the deads. Didn't get to eat at all, and it was only because my old training partner was there to help, that I didn't bomb out. I did my last warmup, then had to do my opener 2 minutes later, and my 2nd attempt 5 minutes after that. Its powerlifting, not a damn 5k!
Rather then get hurt, I passed on my 3rd squat.

Happy with how my benches went. Left a good 20lbs on the platform. I was so gassed, that I was real conservative on my 2nd and 3rd attempts. By the time the pulls came around, I was done, so I pulled my opener and called it a day. Don't EVER do a meet run by Scott Taylor in the APA. You'll regret it.

Good news is my training is doing well. I'm not worrying about the squat and DL. Strength is there, I just need to go to a real meet, to show what I can do.

ehubbard
10-10-2011, 08:35 AM
Sorry to hear about the meet. No more APA meets for you I suppose....