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View Full Version : Your body is your temple, make it strong!!!!



bloodshoteyes
03-21-2011, 07:55 PM
Hi everyone,

My name is Chris Ramos, and I just completed my first powerlifting meet. I have been training at Golds Gym for the past 3 months to try and earn a nice total. I was able to meet my goal of at least 1200lb RAW!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11

I totaled 1287 lb // 585 kg with 7/9 lifts completed in Sacramento at Super Training (SPF meet 3/20/2011)

My training is mostly with straight weight, about 50% machines and 50% free weights. Some triple sets, but mostly heavy singles. I like to do dynamic effort work about once a month.


The camera was acting up but I was able to get most of my lifts on video but I don't have my first squat and first pull...comments?


I will continue logging in a couple days, this meet left me a bit... sore :)

The first squat was good, second miss, third easy rep (440lb / 240kg no knee wraps)
The first bench was good, second good, third miss (319lb / 145 kg)
The first deadlift was good, second good, third good (528lb / 240 kg)






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

bloodshoteyes
03-26-2011, 09:28 PM
DE bench
speed bench

9sets x3reps @ 225 (with Mark Bell's Slingshot)
=============
Hammer Strength machine low rows

5sets x5reps @ 70//each arm
=============
Cable pulley front/side delt raises (these are done 10 reps front/10 reps side without rest)

3 sets x10 reps @20lb//each arm
=============
Tricep cable push downs

3 sets x8 reps @60lb
=============
5 minute bicycle cool down

bloodshoteyes
03-27-2011, 06:15 PM
I really like the Slingshot, today I have little to no elbow pain or shoulder pain from the DE bench work that I normally do!

DE Squat

8 x 3 @ 225
============
Hammer Machine Leg Curls

5 x 5 @ 45lb // each leg
============
Hyper

3 X 8 @ bodyweight
============
5 minute bicycle cool down

bloodshoteyes
03-29-2011, 06:22 PM
ME Bench

5 x 6 @ 265 (with Mark Bell's Slingshot)
============
Overhead Press Lockouts

3 x 5 @ 225lb
============
Front Shoulder Plate Raises

3 X 8 @ 35lb
============
Cable Rows

3 x 6 @ 150lb (have to recheck weight, stack was not marked too clearly)
============
Dumbbell Hammer Curls

3 x 6 @ 50lb
============
Cable Hammer Curls

2 x 8 @ 80lb (have to recheck weight)
============
5 minute bicycle cool down

bloodshoteyes
04-02-2011, 01:41 PM
DE Bench

5 x 3 @ 205
3 x 5 @ 245 Close Grip/ With Mark Bell Slingshot
============
Cable Shoulder Side Raises

3 x 8 @ 17.5lb
============
Cable Shoulder Front Raises

3 x 8 @ 17.5lb
============
Cable Rows

3 x 8 @ 60lb
============
Skull Crusher Machine

3 x 8 @ 205lb
============
Dumbbell Hammer Curls

5 x 6 @ 50lb
============
5 minute bicycle cool down

GazzyG
04-02-2011, 02:10 PM
Hey mate! Really strong stuff! Gonna follow this with interest, see how you train :)

bloodshoteyes
04-03-2011, 08:46 PM
Thanks Gazzy, switching things up a little lately, but I try my hardest!

DE Squat

5 x 3 @ 275 with 15" box
============
Leg Press

5 x 5 @ 495lb
============
Cable Leg Curl Machine

5 x 5 @ 220lb
============
GHR

3 x 10 @ bodyweight
============
5 minute bicycle cool down

bloodshoteyes
04-05-2011, 05:53 PM
ME Upper
Bench

3 x 3 @ 275lb
5 x 3 @ 315lb with Mark Bells Slingshot
============
Triceps Pushdown Machine

5 x 5 @ 285lb
============
Cable Shoulder Side Raises

3 x 6 @ 22.5lb
============
Cable Shoulder Front Raises

3 x 6 @ 22.5lb
============
Grey Row Machine

5 x 5 @ 145lb
============
Hammer Curls

3 x 6 @ 55lb
============
5 minute bicycle cool down

bloodshoteyes
04-07-2011, 05:57 PM
ME Lower
Rack Pulls

495 x2
585 x2
675 x2
725 x1 PR!
585 x3
============
Hammer Strength Hamstring Machine

5 x 5 @ 50lb
============
Leg Extensions (white strike machine)

3 x 8 @ 120lb
============
5 minute bicycle cool down

bloodshoteyes
04-10-2011, 07:24 PM
DE Lower
Deadlift

8 x 2 @ 405lb
============
White Hamstring Machine

3 x 10 @ 180lb
============
Leg Extensions (white strike machine)

3 x 10 @ 100lb
============
5 minute bicycle cool down

bloodshoteyes
04-12-2011, 03:30 PM
ME Upper
Floor Press

x3 @ 275lb
3 x 3 @ 315lb (with Mark Bell's Slingshot)
3 x 3 @ 335lb (with Mark Bell's Slingshot)
x5 @ 315lb (with Mark Bell's Slingshot)
=============
Bent Over Rows

3 x 3 @ 245lb
============
Dumbbell Shoulder Presses

3 x 5 @ 70lb
============
Tricep Skullcrusher Machine

3 x 5 @ 235lb
============
Tricep Pushdown

3 x 5 @ 100lb
x15 @ 60lb

5 minute bicycle cool down

bloodshoteyes
04-14-2011, 06:14 PM
ME Lower
Squat (w/15" box)

x 3 @ 275lb
x 3 @ 315lb
x 3 @ 405lb
3 x 3 @ 465lb
x5 @ 495lb
=============
Leg Curl Machine

3 x 3 @ 180lb
============
Leg Extensions

3 x 10 @ 140lb
============
GHR

3 x 10
============
5 minute bicycle cool down

bloodshoteyes
04-17-2011, 02:11 PM
DE Lower
Good Mornings

3 x 5 @ 275lb
============
Zerchers

2 x 3 @ 225
x3 @ 275
============
White Hamstring Machine

5 x 8 @ 180lb
============
Leg Extensions (white strike machine)

3 x 8 @ 120lb
============
5 minute bicycle cool down

bloodshoteyes
04-30-2011, 06:52 PM
I took a break from training to deload and overcome an injury. I saw a chiropractor and I think all is better now. I had some serious numbness all over my forearm and hand. Anyway, I was able to get a PR in my ME movement and PRs across the board with accessory movements so I am definatly feeling good! :evillaugh:

ME Upper
Bench Press

x1 @ 275lb (with Mark Bell's Slingshot)
x1 @ 315lb (with Mark Bell's Slingshot)
x1 @ 365lb (with Mark Bell's Slingshot) PR!

x10 @ 225lb
=============
Overhead Press

x5 @ 225lb
x5 @ 245lb PR!
============
Triceps Pushdown Machine

3 x 5 @ 330lb PR!
============
Cable Shoulder Side Raises

3 x 8 @ 27.5lb PR!
============
Cable Shoulder Front Raises

3 x 8 @ 22.5lb PR!
============
5 minute bicycle cool down

tom183
05-01-2011, 07:36 AM
Good work with all those PRs in one session.

bloodshoteyes
05-02-2011, 09:16 PM
ME Lower
Squats

x 1 @ 315lb
x 1 @ 405lb
x 1 @ 465lb PR!! (felt like I had a lot left in the tank so I took a stab at breaking 500...
x 1 @ 505lb PR!!!! :eek:
=============
5 minute bicycle cool down

bloodshoteyes
05-02-2011, 10:05 PM
Thanks Tom, my training is coming along nicely :) I think I will take a look at your log too.

bloodshoteyes
05-04-2011, 10:11 PM
DE Upper
Bench Press

8 x 3 @ 185lb
=============
Overhead Triceps Extension Machine (black)

3 x 8 @ 240lb
============
Dumbbell Triceps Extensions

3 x 5 @ 50lb
============
Cable Triceps Pushdown

3 x 8 @ 95lb
============
Cable Rows

3 x 5 @ 200lb
============
Hammer Curls

3 x 6 @ 60lb PR
============
5 minute bicycle cool down

bloodshoteyes
05-08-2011, 09:33 PM
ME Upper
Floor Press

x2 @ 275lb
2 x 3 @ 315lb (with Mark Bell's Slingshot)
3 x 3 @ 355lb (with Mark Bell's Slingshot) PR!!!
x9 @ 315lb (with Mark Bell's Slingshot) PR!!
=============
Skullcrushers w/e-z curl bar

3 x 6 @ 90lb
============
Cable Rows

3 x 5 @ 220lb PR!
============
Dumbbell Front Raises

3 x 5 @ 40lb
============
5 minute bicycle cool down

bloodshoteyes
05-10-2011, 10:11 PM
ME Lower
Deadlift

x2 @ 315lb
x1 @ 405lb
x1 @ 495lb
x1 @ 555lb PR!!!!! (+27lb)
=============
Goodmornings

2 x 5 @ 225lb
x 5 @ 275lb
x 5 @ 315lb PR!
============
White Hamstring Machine

3 x 10 @ 240lb PR!
============
5 minute bicycle cool down

tom183
05-11-2011, 12:23 AM
Solid lower body session. Nice PR.

bloodshoteyes
05-12-2011, 08:08 PM
RE Upper
Inclined bench press

5 x 5 @ 225lb (w/slingshot)
=============
Skullcrushers w/e-z curl bar

3 x 10 @ 120lb PR!!
============
Triceps Pushdown Machine

3 x 6 @ 300lb small PR
============
Cable Rows

3 x 6 @ 180lb
============
Cable Pulldowns

3 x 8 @ 130lb
============
Hammer Curls

3 x 8 @ 45lb
============
5 minute bicycle cool down


Thanks Tom for the kudos! Dang high volume workouts make me soooo hungry... time for a steak! :evillaugh:

bloodshoteyes
05-16-2011, 11:37 PM
ME Upper
bench press

x1 @ 286lb
x1 @ 319lb
x1 @ 352lb (paused!) PR!!!! *33lb since SPF meet in March
x3 @ 352lb (3 board)
===============
Shirted Bench for first time!

x2 @ 352lb (3 board)
x1 @ 363lb (3 board)
x1 @ 363lb (2 board)
x1 @ 363lb TOUCH
x1 @ 374lb TOUCH


Thanks to Alan Aerts and his team, had the best bench session ever! :)

bloodshoteyes
05-18-2011, 10:11 PM
ME Squat (15" box)

x3 @ 315lb
x2 @ 405lb
x1 @ 495lb
x1 @ 515lb PR!
==============
Power Squat Machine

x5 @ 6 plates
x5 @ 8 plates
x5 @ 10 plates
x5 @ 12 plates

bloodshoteyes
05-20-2011, 11:21 PM
RE Upper

x5 @ 225lb
3 x 5 @275lb
==================
Skullcrushers w/e-z curl bar

3 x 10 @ 130lb PR!
==================
Cable Pulldowns

3 x 8 @ 160lb PR!
==================
5 minute bicycle cool down

bloodshoteyes
05-23-2011, 10:37 PM
ME Upper
bench press

x1 @ 130 kg = 286.600 lb
x2 @ 150 kg = 330.693 lb (3 board)
x3 @ 150 kg = 330.693 lb (2 board)
x3 @ 160 kg = 352.739 lb (2 board) PR!!
x3 @ 165 kg = 363.762 lb (2 board) PR!!!!
================================
Dumbbell Row

3 x 6 @ 120lb
================================
Machine Shoulder Lateral Raises

3 x 8 @ 120lb


Will post videos shortly... (thanks Chris Morton!)

bloodshoteyes
05-23-2011, 10:45 PM
http://www.youtube.com/watch?v=YWVnArl4dlc


http://www.youtube.com/watch?v=1cWEspAudDY


http://www.youtube.com/watch?v=Xp6UWnqrTkU

tom183
05-23-2011, 11:45 PM
Solid work throughout. Definitely impressed by those skull-crushers.

bloodshoteyes
05-24-2011, 02:01 PM
Thanks Tom! Now if I can just get my back/lats up to par with my tris.... lol.

bloodshoteyes
05-25-2011, 11:20 PM
Squat (wanted to get opener for upcoming meet)

225 x1
315 x1
405 x1
465 x1
465 x2 PR!!
==============
Sumo Deadlift

135 x3
225 x3
315 x2
405 x2
455 x1



It looks like I am about an inch shy of depth required for USPA ... not sure though...


http://www.youtube.com/watch?v=R2XxMqb1kfY



http://www.youtube.com/watch?v=f7873-ssVBQ

bloodshoteyes
05-30-2011, 10:27 PM
Bench Opener

x1 @ 60 kg = 132.277 lb
x1 @ 85 kg = 187.392 lb
x1 @ 110 kg = 242.508 lb
x1 @ 135 kg = 297.624 lb
4 x 1 @ 150 kg = 330.693 lb

bloodshoteyes
06-04-2011, 10:35 PM
Meet report for USPA Concord 6/4/2011

I competed in the 220lb class.

Squatz:

210 kg = 462.970 lb (+11lb PR)
232.5 kg = 512.574 lb (+72lb PR!!)
240.5kg kg = 530.211 lb miss (too high)

Bench

150 kg = 330.693 lb (+11.5lb PR)
156 kg = 343.921 lb *California state record!! (+25lb PR!!)
162.5 kg = 358.251 lb miss (too heavy!)

Deadlift

230 kg = 507.063 lb
242.5 kg = 534.620 lb (6lb PR)
252.5 kg = 556.667 lb (28.5lb PR!!)
265 kg = 584.224 lb *California state record (56lb PR!!!)

Total ***** 641 kg = 1413.163 lb (+126lb PR!!) **** (4th attempt does not count towards total)

Wilks is 407.612 (weighed in at 200lb even)

uploading videos...

bloodshoteyes
06-04-2011, 10:49 PM
http://www.youtube.com/watch?v=QQ3mWLK_OOI

http://www.youtube.com/watch?v=1DQkTZmR2zU

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

http://www.youtube.com/watch?v=O5NoAJHcgPo

http://www.youtube.com/watch?v=N00pJC7Zmfg

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

http://www.youtube.com/watch?v=Px4dTqvQqmw

http://www.youtube.com/watch?v=YL2gLWpzyB8

http://www.youtube.com/watch?v=cS-ZaFdz4Zc

http://www.youtube.com/watch?v=vpDNw0qQGKI
:clap::clap::clap::clap:

bloodshoteyes
06-06-2011, 11:13 PM
RE Upper
Dumbbell press

60lb x10
70lb x10
80lb x10
===============
Tricep Pushdowns

160lb x10
175lb x10
190lb x10



...

bloodshoteyes
06-08-2011, 10:32 PM
SSB Squat (low box 13.5")

x8 @ 140lb
3 X 10 @ 190lb
===================
Sumo Stiff Leg Deadlift

x5 @ 225lb
x5 @ 275lb
x5 @ 315lb

no belt on lifts today.

bloodshoteyes
06-11-2011, 09:59 PM
Behind neck military press (going down to mid ear level)

2 X 3 @ 225lb
=======================
Dumbbell Side Lateral Raises

x12 @ 25lb
X11 @ 30lb
=======================
Dumbbell front raises

2 x 8 @ 35lb
=======================
Reverse Fly Machine

2 x 10 @ 80lb

bloodshoteyes
06-12-2011, 05:42 PM
Squat (w/15" box)

x3 @ 315lb
x3 @ 405lb
x3 @ 465lb
x3 @ 515lb (rep PR!!, last time only got 1)
==================
Leg Extension (white strike machine)

3 x 10 @ 120lb
==================
White Hamstring Machine

x10 @ 180lb
x16 @ 180lb

bloodshoteyes
06-13-2011, 11:01 PM
Bench Press/w slingshot

x3 @ 102.5 kg = 225.973 lb
x2 @ 125 kg = 275.577 lb
x2 @ 145 kg = 319.670 lb
x1 @ 170 kg = 374.785 lb (+10lb PR!!!)
==============
Bench Press 4 board

x3 @ 175 kg = 385.808 lb
x3 @ 180 kg = 396.832 lb
x3 @ 190 kg = 418.878 lb

tom183
06-14-2011, 08:00 AM
Nice squat PR.

bloodshoteyes
06-17-2011, 12:03 PM
Deadlift / Rackpull (@ 17.5" pin height/bottom of knee)

x2 @ 435lb
x3 @ 485lb
x2 @ 525lb
x2 @ 575lb
x1 @ 615lb
================
Stiff Leg Deficit Deadlift (no belt, 3" blocks)

x8 @ 135lb
2 x 8 @ 185lb
===================
Chest Supported Row Machine (white medx)

3 x 10 @ 220lb
===================
Cable Pulldowns

x10 @ 100lb
2 x 10 @ 120lb


Thanks Tom!!

bloodshoteyes
06-21-2011, 11:42 AM
Bench Press Wide Grip

2 x 3 @ 100 kg = 220 lb
x3 @ 130 kg = 286 lb
x3 @ 140 kg = 308 lb
miss @ 160 kg = 352 lb
x2 @ 165 kg = 353 lb (2 board)
x1 @ 170 kg = 374 lb (2 board)
=========================
Tricep Pushdowns

x10 @ 175lb
x10 @ 205lb
x10 @ 225lb PR!

bloodshoteyes
06-22-2011, 10:33 PM
Deadlift

x1 @ 315lb
x1 @ 405lb
x1 @ 495lb
3 x 1 @ 545lb
==============
Stiff Leg Deficit Deadlift (no belt, 5.25" blocks)

x8 @ 225lb
x10 @ 245lb
x10 @ 255lb PR!!! (much more deficit and weight)
===============
Dumbbell Row

3 x 8 @ 125lb
===================
Cable Pulldowns

x10 @ 115lb
x8 @ 130lb
x8 @ 145lb

tom183
06-22-2011, 11:17 PM
Strong deadlifting and a nice PR.

bloodshoteyes
06-26-2011, 03:02 PM
Thanks again Tom!!

Squats

x5 @ 225lb
x5 @ 315lb
x6 @ 405lb (video)
===============
Leg Press (one legged)

2 x 10 @ 225lb
===============
GHR

x15 @ bw PR! (only could do 10 before)
x8 @ bw + 35lb



http://www.youtube.com/watch?v=BM1-JdUBscs

bloodshoteyes
06-27-2011, 10:21 PM
Bench Press

x3 @ 110kg = 242lb (w/slingshot)
x3 @ 130kg = 286lb (w/slingshot)
x3 @ 142.5kg = 313.5lb (w/slingshot)
x3 @ 165kg = 363lb PR!!! (previous x3 @ 335lb)(w/slingshot)
x6 @ 170kg = 374lb w/3 board PR!!! (previous x3 @ 352lb)
===========================
Dumbbell Triceps Extensions

3 x 8 @ 45lb
=========================
Tricep Cable Pushdowns

x10 @ 175lb
x10 @ 205lb

tom183
06-28-2011, 05:51 AM
Good squatting there.

bloodshoteyes
07-01-2011, 12:36 PM
Many thanks Tom, still trying to tweak my form to try and get more stability.

Deadlift / Rackpull (@ 17.5" pin height/bottom of knee)

x6 @ 235lb
x6 @ 335lb
x6 @ 435lb
x6 @ 485lb
x6 @ 525lb
==================
Stiff Leg Deficit Deadlift (no belt, 5.25" blocks)

2 x 8 @ 235lb
x8 @ 255lb
x10 @ 265lb PR! (+10lb)
=================
Chest supported machine row

4 x 10 @ 240lb

bloodshoteyes
07-06-2011, 10:41 PM
Deadlift

x6 @ 255lb
x6 @ 315lb
2 x 6 @ 365lb
==============
Stiff Leg Deficit Deadlift (no belt, 5.25" blocks)

2 x 10 @ 275lb PR!! (+10lb)
===============
Dumbbell Row

3 x 8 @ 135lb PR (+10lb)
2 x 8 @ 110lb
===================
Cable Pulldowns

x6 @ 155lb
3 x 10 @ 110lb

bloodshoteyes
07-12-2011, 09:01 AM
7-10
Squats

5 x 5 @ 315lb
x3 @ 405lb
=========================
GHR

3 x 15 @ bw

========================
7-11

Bench Press

x6 @ 100kg = 242lb
x3 @ 130kg = 286lb (w/slingshot)
x3 @ 150kg = 330lb (w/slingshot)
x3 @ 170kg = 374lb BIG PR!!! (this weight was my previous 1 rep max on 6/14)(w/slingshot) *video
x3 @ 170kg = 374lb w/4 board
x3 @ 180kg = 396lb w/4 board
===========================
Dumbbell Triceps Extensions

2 x 6 @ 45lb
=========================
Tricep Cable Pushdowns

x8, x12 @ 220lb



http://www.youtube.com/watch?v=94sy1KX2RVk&feature=channel_video_title

tom183
07-12-2011, 04:42 PM
Awesome bench PR. How much extra do you feel the slingshot gives you?

bloodshoteyes
07-15-2011, 09:40 AM
Awesome bench PR. How much extra do you feel the slingshot gives you?

For me I guess around 40-50lb. I have never missed a full range bench at lockout so I think it helps me a lot. But I still get a great workout, it really overloads the triceps and makes you engage your back more. I will be doing a straight weight bench Monday, so I can check my progress.


7-14
Squats

x5 @ 315
x5 @ 365
x3 @ 405
x3 @ 465
2 x 1 @ 505
x5 @ 405
=====================
GHR

3 x 10 BW + 20lb

bloodshoteyes
07-19-2011, 01:54 PM
Bench Press

x3 @ 100kg/220lb
x2 @ 115kg/252lb
x1 @ 140kg/308lb
x1 @ 150kg/330lb
miss @ 165kg/363lb (half way up only)
===================
Skullcrushers w/e-z curl bar

3 x 8 @ 150lb PR!! (+20lb)
2 x 10 @ 130lb
===================
Tricep Cable Pushdowns

3 x 8 @ 265 PR! (+30)
===================
Hammer Cable Curls

2 x 10 @ 130lb
===================

Really interesting session. I wasn't able to get a 10lb pr on the bench press, technique felt ok, but just didn't have the energy about mid way up. I was able to get some really big PRs on triceps accessories, so I am thinking I will up the volume on my bench movement with a 1 board to try and get past my sticking point.

tom183
07-19-2011, 05:12 PM
Huge skull crushers.

bloodshoteyes
07-19-2011, 09:09 PM
Squats

x2 @ 275lb + 150lb chain
x3 @ 275lb + 190lb chain
x3 @ 295lb + 190lb chain
x3 @ 295lb + 220lb chain
x3 @ 295lb + 250lb chain
x3 @ 315lb + 250lb chain
x3 @ 335lb + 250lb chain

=======================
Roman Situps

3 x 20 @ bw +30lb

Special thanks to Scott Cartwright for helping me with form tips and Hoss' Gym for the support. I was able to handle more weight on the top of my squat than I ever have, this really helped my confidence and I got a great workout from it too. The feeling of 250lb chains swaying as you walk out gives a great challenge to stay tight and control the weight, I expect straight weight will feel "less hard" next time. :evillaugh:

Thanks Tom!! They are moving along! :)

bloodshoteyes
07-22-2011, 08:00 AM
Deadlifts

x3 @ 225lb + 60lb chain
x3 @ 315lb + 60lb chain
x2 @ 405lb + 60lb chain
x2 @ 425lb + 60lb chain
x5 @ 315lb + 60lb chain
======================
Stiff Leg Deficit Deadlift (no belt, 5.25" blocks)

2 x 8 @ 245lb + 60lb chain
======================
Barbell Rows

3 x 8 @ 135lb + 60 chain

bloodshoteyes
07-24-2011, 05:01 PM
Squats

x5 @ 135lb
x3 @ 225lb
x2 @ 225lb *with suit straps up
x2 @ 315lb *with suit straps up
x1 @ 405lb *with suit straps up
x2 @ 455lb *straps down
x1 @ 495lb *with suit straps up
x1 @ 545lb *with suit straps up
x1 @ 545lb *with suit straps up + knee wraps
x1 @ 605lb *with suit straps up + knee wraps
=======================
Leg Extensions (at golds)

2 x 10 @ 130lb
================
Leg Curls (at golds)

3 x 8 @ 165lb


Special thanks to Travis for gifting me this suit and doing a great job on the knee wrapping. This was my first time in a squat suit and I managed to get a 605 squat. My best raw at the meet was 512lb a little over a month ago. I think I could have done more but was advised its not too great of an idea to push it so far on the first time in gear.

Uploading video...

bloodshoteyes
07-24-2011, 05:20 PM
http://www.youtube.com/watch?v=FaOUMPvLrKo

bloodshoteyes
07-31-2011, 09:38 PM
7-25
Bench Press

x3 @ 100kg/220lb (paused)
x3 @ 115kg/252lb (paused)
x3 @ 140kg/308lb (paused)
x3 @ 140kg/308lb (paused+1board)
===================
Behind the neck overhead press (dumbbells)

3 x 10 @ 80lb
===================
Dumbbell Triceps Extensions

3 x 10 @ 50lb
===============
===============
7/31
Squats

x8 @ 225
x3 @ 315 *straps down
x2 @ 405 *straps down
x1 @ 495 *with suit straps up
x1 @ 555 *with suit straps up *called to good depth on video (video at 1:39 in)
miss/dump off back @ 635 *with suit straps up + knee wraps

x1 @ 635 *with suit straps up + knee wraps *called to good depth on video (video at 1:53 in) BIG PR!!!! 3x bw squat!
=====================
Roman situps

3 x 10 @ 25lb
=====================
ghetto ghr

5 x 15 @ bw



Thanks again Hoss' Gym! I have broken a 3x body weight squat! I think I still had a little more in me but I will save it for training and the up coming meet. I will most likely go single ply going into the USPA Grass Valley meet Sept 10th. I slowly dumped the first attempt at 635 into my spotters, and then helped them re rack it (scary). After a short break Scott Cartwright re wrapped my knees and encouraged me to take another stab at the weight. I was able to take the next attempt down to depth and bring it back up properly.




http://www.youtube.com/watch?v=fgsseeaG4UI

bloodshoteyes
08-07-2011, 03:05 PM
7/31
Squats (raw+ monolift)

x8 @ 225
x3 @ 315 (w/150lb chain + 14.5" box)
x2 @ 405 (w/150lb chain + 14.5" box)
x1 @ 495 (w/150lb chain + 14.5" box) PR!!! (also the most weight I have ever carried on my back *645lb)

miss @ 545 (w/150lb chain + 14.5" box) (dipped forward just slightly, and lost it)
x9 @ 405 (w/150lb chain + 14.5" box)
x1 @ 315 (w/150lb chain + 12.5" LOW box) <---really hard movement, save that for another day...
x9 @ 315 (w/150lb chain + 14.5" box) (video @ 2:24 , lost balance on last rep)


http://www.youtube.com/watch?v=q5024b2HL84&feature=player_embedded#at=145

===============================
Roman situps

2 x 10 @ 35lb
=====================
ghetto ghr

3 x 15 @ bw

tom183
08-08-2011, 02:22 AM
Some awesome training going on in here lately.

bloodshoteyes
08-12-2011, 03:04 PM
Some awesome training going on in here lately.

Thanks Tom! Hoping to get a nice total at my next meet (Sept. 10th USPA).


8/8/2011

Bench Press

3 x 3 @ 185lb (w/120lb chain)
2 x 3 @ 225lb + (w/120lb chain)
x2 @ 225lb + 120c + (w/120lb chain+monster mini band) (VIDEO 4:15 http://www.youtube.com/watch?v=hxbNmxVN0VY&feature=player_embedded#at=257 )
===================
Floor Press

x3 @ 135lb (w/120lb chain)
x1 @ 235lb (w/120lb chain)
x1 @ 235lb (w/240lb Chain) (VIDEO 4:30 http://www.youtube.com/watch?v=hxbNmxVN0VY&feature=player_embedded#at=257 )
==========================
Shoulder Plate Raises

3 x 8 @ 45lb
=========================
=========================
8-11

Dumbbell Shoulder Presses

3 x 10 @ 100lb
===================
Dumbbell Tricep Extensions

3 x 8 @ 40lb
==================
Dumbbell Shoulder Raises

3 x 10 @ 35lb

tom183
08-12-2011, 05:58 PM
Big shoulder pressing.

bloodshoteyes
08-15-2011, 03:37 PM
Big shoulder pressing.

Thanks, gotta hit those shoulders hard once in a while...

Deadlift (sitting on 6" blocks)

x8 @ 135lb
x3 @ 225lb
x3 @ 315lb (w/80 lb chain)
x1 @ 445lb (w/80 lb chain)
x1 @ 535lb (w/80 lb chain)
x1 @ 585lb (w/80 lb chain) PR!! http://www.youtube.com/watch?v=BQf1vjV4H5I
x3 @ 445lb (w/80 lb chain)
================================
Barbell Rows

2 x 4 @ 225lb (w/80 lb chain)
===============================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x10 @ 135lb (w/monster mini band)
x8 @ 185lb (w/monster mini band + 40lb chain on neck)
x8 @ 185lb (w/strong band) http://www.youtube.com/watch?v=0TOcfBzglPk


Still felt like I had some left on the main deadlift movement, but saved it since I am getting close to my meet.

bloodshoteyes
08-17-2011, 08:06 AM
8-15
Bench press

x3 @ 225lb
x3 @ 225lb (w/MM Band)
x2 @ 275lb (w/MM Band)
x1 @ 315lb (w/MM Band, on outside of plates, last time I did this was band on inside of the plates) small -- PR (video @ 1:30


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

miss @ 340lb (w/MM Band) too big of a jump, got greedy.
=============================
Floor Press

3 x 5 @ 245lb (w/80lb chain)
=============================
Dumbbell Triceps ext

3 x 8 @ 50lb

bloodshoteyes
08-25-2011, 10:29 AM
8-21

Squat (15.5 box, monolift)

x2 @ 285lb
x1 @ 325lb
x1 @ 505lb
x1 @ 505lb + 150c
x1 @ 525lb + 150c
===================
Squat (12.5" box)

x6 @ 235lb
x6 @ 325lb
x6 @ 375lb
===================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x6 @ 225 + 80c
x6 @ 225 + 140c
x12 @ 225 + 60c

bloodshoteyes
08-25-2011, 10:30 AM
8-22

Bench Press (with brief pause at chest)

235 x5
285 x3
325 x2
335 x2
==================
Floor Press

165 + 70c x6
215 + 70c x6, x6
==================
Dumbbell Triceps Extensions

3 x 10 @ 45lb

tom183
08-25-2011, 11:27 AM
Strong sessions as usual.

bloodshoteyes
08-28-2011, 08:06 PM
Thanks Tom! Here is the video from the 525lb + 150lb chain squat: (1:57)


http://www.youtube.com/watch?v=Os85e55FmsU&feature=player_embedded#!

bloodshoteyes
08-28-2011, 08:17 PM
Free Squat (to get squat opener)

x2 @ 325lb
x2 @ 415lb
x1 @ 465lb
x1 @ 505lb (solid rep, glad my opener didn't give me trouble)
===================
Squat (16" box, monolift)

x1 @ 415lb + 120c
x1 @ 415lb + 180c
===================
Squat (12.5" box, monolift)

x1 @ 415lb + 120c
===================
Deadlifts

x3 @ 225lb + 40c
x5 @ 315lb + 40c
x5 @ 315lb + 80c

bloodshoteyes
08-30-2011, 08:01 AM
8-29
Bench Press (to get bench opener)

x5 @ 225
x1 @ 275
x1 @ 300
x1 @ 335 (moved good, but wanted a little faster, so I will open at 330)
x17 @ 225

Done training until the meet (September 10th)

bloodshoteyes
09-11-2011, 09:30 AM
Competition Report for USPA Grass Valley, CA 9-10-2011

I competed in the 220lb class. Raw, no knee wraps.

Squat:

501lb = Miss, hit the rack on the way down, bobbled, made the lift, but ruled bad, still felt light.
540lb = Miss, hit the rack again and lost it because I didn't walk out far enough.
540lb = Good, 3 white lights. *California state record! (+28lb PR!!)

Bench Press:

330lb = Good
347lb = Good *California state record!! (+3lb PR)
352lb = Miss, was ruled a heave off the chest.

Deadlift

556lb = Good
585lb = Good (1lb PR)
600lb = Good *California state record!! (16lb PR!!)

Total ***** 1488lb (+75lb PR!!) **** (*California state record!!)

1st Place in 220lb class
Won overall best lifter male open division
Took 4 State Records
Wilks is 416.683 (weighed in at 213lb)

bloodshoteyes
09-11-2011, 09:34 AM
http://www.youtube.com/watch?v=T25cqdiz2ug

tom183
09-11-2011, 05:40 PM
1st Place in 220lb class
Won overall best lifter male open division
Took 4 State Records
Wilks is 416.683 (weighed in at 213lb)

Awesome stuff man.

bloodshoteyes
09-18-2011, 01:32 PM
Squat (15" box, monolift)

x3 @ 415lb
x3 @ 455lb
x3 @ 475lb
x3 @ 505lb
=====================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x8 @ 135lb + 80lb chain
x8 @ 185lb + 80lb chain
x8 @ 205lb + 80lb chain
x8 @ 225lb + 80lb chain

bloodshoteyes
09-18-2011, 02:58 PM
Awesome stuff man.

Thanks Tom!

bloodshoteyes
09-21-2011, 08:05 AM
Bench Press

x6 @ 225lb
x4 @ 275lb
shirt on
x3 @ 365 3board
x2 @ 405 3board, 2board
x1 @ 425 2board
x1 @ 425 2board (fast nice, but blew out my shirt!)
no shirt
x8 @ 275lb
x6 @ 275lb
=================
Floor Press

x8 @ 155lb + 40c
x6 @ 175lb + 40c
==================
Dumbbell Triceps Extensions

2 x 8 @ 40lb

bloodshoteyes
09-25-2011, 07:39 PM
Squat

x6 @ 235
x6 @ 325
Suit on (legs are too tight, didnt go to well...)
x2 @ 425 --no depth, need to get suit legs opened...
suit off
Squat walked out (w/ low box 14")
x3 @ 325
x5 @ 415
x3 @ 415
===============
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x8 @ 205
2 x 8 @ 235

bloodshoteyes
09-26-2011, 10:32 PM
Bench Press

x1 @ 275
x1 @ 315
shirt on
x1 @ 365 3 board
x1 @ 405 2 board
x1 @ 425 touch
x1 @ 455 touch
shirt off
2 x 5 @ 315 (w/light band)
==================
Floor Press

x2 @ 265 + 70 chain
x5 @ 265 + 70 chain


Still learning this new shirt, but the 455 press really shot right up and I had a solid lockout on it, I will go heavier next time.

tom183
09-26-2011, 11:21 PM
The training continues to impress man.

bloodshoteyes
09-29-2011, 07:49 AM
Deadlifts (sitting on 6" blocks)

x3 @ 245lb
x1 @ 335lb
x1 @ 425lb
x1 @ 515lb
x1 @ 605lb PR!
x1 @ 625lb PR!!!
======================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x6 @ 225lb + 120c
x5 @ 225lb + 160c
x3 @ 235lb + 160c


Thanks Tom! You are doing great too man.


I had a great session. The double PR was sweet, I felt like I still had way more in me, but saved it for another day, didn't want to get greedy.

I wanted to get more reps on the stiff legs, but the chains kept falling off... bands or straight weight seems a better idea on those.

bloodshoteyes
09-29-2011, 07:49 AM
http://www.youtube.com/watch?v=UEF5pyICzSE

bloodshoteyes
09-29-2011, 07:54 AM
http://www.youtube.com/watch?v=QQSoOi194i4

bloodshoteyes
10-02-2011, 02:58 PM
Squats

x1 @ 495 suit bottoms
x1 @ 585 suit bottoms
x1 @ 675 suit bottoms
miss @ 745 *straps up+ knee wrap- went down and broke parallel, but had belt on too tight, didnt get enough air...
x1 @ 725 *straps up+ knee wrap, high squat, I would have gone lower but I was gassed from the previous squat. The pressure as you get into the hole is extreme.
===================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x8 @ 245
x8 @ 265
x8 @ 285

Not too happy that I didn't get a good squat in with the straps up, though I can't complain too much as it was my first time getting this suit all the way on and using it. Next session will be box squats to try and get used to the suit more.

tom183
10-02-2011, 05:44 PM
Strong pulling in those vids man.

bloodshoteyes
10-02-2011, 10:09 PM
Here is the high squat in the canvas!


http://www.youtube.com/watch?v=sgpeJCT3lqg&feature=channel_video_title

bloodshoteyes
10-09-2011, 06:21 PM
Squats (14.5" box)

x3 @ 325lb
x3 @ 415lb suit bottoms
x3 @ 480lb suit bottoms
x3 @ 540lb suit bottoms
x3 @ 595lb suit bottoms
x1 @ 625lb suit bottoms (would have gone for more reps, but felt a weird pull in my hip, called it a day after this one)
=====================
I just moved to my new apartment, so hopefully if work permits, I should be able to get more training done and put up some better numbers!!!

posting videos...

bloodshoteyes
10-09-2011, 06:22 PM
http://www.youtube.com/watch?v=6UzJBYjL6_0&feature=share





http://www.youtube.com/watch?v=r6Ti2EkEvdw

bloodshoteyes
10-16-2011, 09:10 PM
10-10-11
Bench Press
shirt on*
x1 @ 365
x1 @ 405
miss at 465
shirt off
2x3 @ 405 3bd
x3 @ 365 2bd
===================
===================
10-16-11
Squats

x3 @ 315
x1 @ 365
x1 @ 405
suit on
x2 @ 505 *bottoms only
x2 @ 555 *bottoms only + knee wraps
2x2 @ 575 *bottoms only + knee wraps ***VIDEO
x1 @ 595 *bottoms only + knee wraps ***VIDEO
==============================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x8 @ 265
x8 @ 265 + 40 chain
x8 @ 285 + 80 chain

bloodshoteyes
10-16-2011, 09:14 PM
http://www.youtube.com/watch?v=sl3dDctvp7Q

bloodshoteyes
10-18-2011, 12:39 AM
Bench
10-17

x3 @ 225lb
x3 @ 245lb
x2 @ 275lb
x2 @ 305lb
x2 @ 345lb PR!! (+10lb) --Video
x5 @ 345lb (3bd)
x3 @ 385lb (3bd)
miss @ 405lb
x12 @ 315lb

bloodshoteyes
10-18-2011, 12:40 AM
http://www.youtube.com/watch?v=q4qiVmxOyQk

bloodshoteyes
10-23-2011, 06:54 PM
Squats
10-23-11
Suit on

x2 @ 405
x1 @ 505
x1 @ 565
x1 @ 635 *wraps on
x1 @ 655 *wraps on GREAT squat, solid depth, and good lockout at the top.
===================
Great training session. Worked up to a solid 655 opener, and still had plenty more in me. My meet is coming up fast, so I will put up some decent numbers in my first multiply competition.

tom183
10-23-2011, 11:22 PM
Continuing to kill it in here man. Great stuff.

bloodshoteyes
11-13-2011, 02:48 PM
Thanks Tom!

Competition Report for SPF Sacramento, CA 11-5-2011

I competed in the 242lb class (but weighed 222). Multiply wearing standard ginny canvas no breifs.

Squat:

635lb = 3 whites clean opener
685lb= 3 whites,
705lb = 3 white lights and nice speed! My first competition 3x bodyweight squat!

Bench Press:

380lb = 3 whites, easy opener.
418lb = 3 whites, hard grind at the top.
460lb = Miss, couldn't get a good grip on the bar and hand was numb. I should have had this. Not too happy.

Deadlift (raw)

551lb = 3 whites, felt weird, stiff legged it up.
615lb = big miss at the bottom, tried to stiff leg up after my legs were going out but couldnt grind through.
Pass third

Total = 1674lb


http://www.youtube.com/watch?v=pPzuTN5vRSQ

bloodshoteyes
11-13-2011, 03:01 PM
11-13-2011

Squats (walked out)

x3 @ 265 +120chain
2 x 2 @ 355 +160chain
2 x 3 @ 355
===============
Ab work

bloodshoteyes
11-18-2011, 01:20 PM
11-17
Deadlift (sumo)

x3 @ 225
x2 @ 315
2 x 2 @ 405
x1 @ 495
x5 @ 315
=================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x8 @ 275
x6 @ 295
x8 @ 225
=================
Cable rows

2 x 10 @ 160lb


This was a really interesting session. I seem to be rather decent at pulling sumo after narrowing my stance a little. The 495 really shot up fast, would have upped the weight, but the bars at this gym are really slick, even with wrist wraps I was loosing the bar!

Going to play around with sumo a little more and see what I can do with a better bar.

tom183
11-18-2011, 03:10 PM
A slippery bar is indeed frustrating. Keep up the great work.

bloodshoteyes
11-19-2011, 12:37 AM
11-18-11
Bench Press

3 x 5 @ 275
2 x 5 @ 315
x8 @ 275
=============
Incline Bench Press (machine)

x10 @ 180
x10 @ 200
x15 @ 180
==============
Overhead Press (machine)

3 x 8 @ 210
===============
DB Triceps Extensions

3 x 8 @ 35lb
==============
Triceps Cable Pushdown

x12 @ 120lb
x10 @ 130lb


Thanks Tom! Upping the volume on my training some before my next meet...

bloodshoteyes
11-20-2011, 02:04 PM
11-13-2011
Squats (walked out)

2 x 2 @ 275
2 x 2 @ 275 +80chain
2 x 2 @ 365 +80chain
x2 @ 415 +80chain
x2 @ 365
===============
Speed pulls
x2 @ 185 + miniband
3 x 2 @ 185 + strongband

bloodshoteyes
11-27-2011, 08:14 PM
11-27
Squats (walked out)

x3 @ 325
x1 @ 415
x1 @ 505
=============
Squat (monolift+briefs)

2 x 3 @ 465
=============
Rackpull + quadded mini-bands (@ 17.5" pin height/bottom of knee)

x3 @ 135lb
x2 @ 225lb
x2 @ 355lb
x1 @ 445lb
x1 @ 495lb PR!

bloodshoteyes
12-05-2011, 08:19 AM
Bench Press
x5 @ 225
x1 @ 275
x1 @ 315
x1 @ 345 Good speed, easy opener
x22 @ 225 PR!! +5 reps than before
=====================
Some random dumbbell accessories

bloodshoteyes
12-10-2011, 05:34 PM
Unfortunately, I had to skip the meet due to personal business. Anyway, back to training for a while.

Squat (raw, no knee wrap)
x10 @ 135
x8 @ 225
x3 @ 315
x1 @ 405
x1 @ 475
x1 @ 525
x1 @ 555 PR!!! +15lb *This has been a personal goal for a while. Bar was placed higher than normal on my traps...
================================
Deadlift
(sumo)
x3 @ 315
(conventional)
x3 @ 315
(sumo-wide)
x3 @ 315
====================
Leg curls
3 x 10 @ 130
====================
Leg extensions
3 x 10 @ 135
====================
Hip Abductors
3 x 15 @ 150

bloodshoteyes
12-11-2011, 02:18 PM
Bench Press
x8 @ 225
x8 @ 275
x3 @ 315 (felt weird pull in pec so stopped)
===============
Skull Crushers
3 x 10 @ 110
===============
Triceps Pushdowns
2 x 12 @ 120
===============
Hammer Curls
3 x 10 @ 55

bloodshoteyes
12-13-2011, 09:45 PM
Had a long day and decided to take out my frustrations and energy on the bar... it paid off!

Deadlift (conv)
x5 @ 315
x2 @ 405
x1 @ 495
x1 @ 565
x1 @ 615 PR!!! (+15) This was done with a very stiff squat bar!
2 x 3 @ 405
====================
Cable pulldowns

2 x 10 @ 120
====================
Abs/roman sit ups

bloodshoteyes
12-17-2011, 02:47 PM
12-17
Squats + strong bands

x1 @ 535lb *straps up
x1 @ 585lb *straps up
x1 @ 625lb *straps up
=================
Speed deadlift (raw)

x3 @ 225 + 40c (conventional)
x3 @ 225 + 40c (sumo)
x3 @ 225 + 40c (conventional)


Had a great training session. Big strain on the 625 squat but nice and smooth lift.

bloodshoteyes
12-18-2011, 08:04 PM
12-18
Bench Press + 80lb chain
x1 @ 265
x1 @ 285
x1 @ 305
=============
Triceps Cable Pushdowns (old machine)
2 x 10 @ 50

bloodshoteyes
12-20-2011, 09:36 PM
Squats w/average band
8 x 2 @ 225
================
Leg press
3 x 8 @ 450
================
Leg curls
3 x 10 @ 150
================
Leg extensions
3 x 10 @ 105
================
Hip Abductors
3 x 8 @ 150

bloodshoteyes
12-24-2011, 02:37 PM
squats 15'' box w/briefs

7 x 2 @ 335 + strong band
1 x 2 @ 385 + strong band
==================
Rackpull + quadded mini bands
x1 @ 315
x1@ 405
x1 @ 495
x1 @ 585 big PR!!! +90lb w/straps
==================
abs

bloodshoteyes
12-26-2011, 07:09 PM
deadlift
x1 @ 315
x1@ 405
1 x 2 @ 495
8 x 3 @ 315
===============
stiff leg deficit deadlift (5.25'' no belt)
x8 @ 275
==========
barbell row
x8 @ 225
============
lat pull down
x8 @ 120
============
arched back goodmorning
x8 @ 225

bloodshoteyes
01-07-2012, 08:44 PM
Squats

6 x 2 @ 275 + strong band
2 x 2 @ 315 + strong band
=======================
Deadlifts

x1 @ 425 + quad mini
x1 @ 515 + quad Mini - PR!
===================
Abs standing weighted @ 75lb

bloodshoteyes
01-11-2012, 08:36 AM
1-8-11
bench press 2 board

x1 @ 315
x1 @ 365
miss @ 405 too big of jump...
==================
skull crushers - straight bar

3 x 8 @ 155
============
triceps cable pushdowns

3 x 10 @ 60lb
==========
DB hammer curls

2 x 8 @ 60LB

tom183
01-11-2012, 03:03 PM
Training's looking good man.

bloodshoteyes
01-15-2012, 10:32 PM
Thanks Tom!

squats

x1 @ 510
x1 @ 550
============
Dead lift + super strong bands

x3 @ 245
x3 @ 245 + 40 chain
x2 @ 245 + 80 chain
============
GHR + 25lb

3 x 8

bloodshoteyes
02-08-2012, 11:12 PM
Been bad at logging... trying to stay on track here!

Raw Squats w/reverse mini bands

x6 @ 315
x1 @ 405
x1 @ 495
x1 @ 565
miss @ 605 bad form
x1 @ 585
x1 @ 605
===============
squat w/14'' box no belt

3 x 3 @ 315
x8 @ 275

bloodshoteyes
04-18-2012, 10:59 PM
ok so i suck at logging. but here is the latest, i really need to remember to post!

4-16

Bench press

x3 @ 100kg
x3 @ 120kg
1bd
x3 @ 140kg
x1 @ 150kg
x1 @ 160kg
x1 @ 170kg PR
--------
db tris ext

3 x 8 @ 50lb
------
tris cable push down

3 x 10 @ 160
--------
db shoulder work

bloodshoteyes
04-18-2012, 11:18 PM
4-18
Squat w-box 15''

x1 @ 545
x1 @ 600 PR!
lower box to 14''
3 x 3 @325
x10 @ 225
-------
back attack

x10 @ 1plate, 2plate, 3 plate
-----
leg curl

3 x 10 @ 35lb

bloodshoteyes
04-24-2012, 10:22 AM
4-20
DE bench vs miniband

6 x 3 @ 185
3 x 3 @ 205
==============
BB Rows (light)

3 x 10 @ 225
===============
DB Triceps ext

3 x 8 @ 45lb

bloodshoteyes
04-24-2012, 10:28 AM
4-21

Sumo Speed Pulls

335 7x1
355 3x1
==========
Sled/abs

bloodshoteyes
04-24-2012, 10:36 AM
4-23
ME Bench

Bench press

x3 @ 100kg
x3 @ 120kg
3bd
x3 @ 140kg
x2 @ 150kg
x1 @ 160kg
x1 @ 180kg
x1 @ 190kg
x1 @ 200kg PR!
miss @ 205kg
=============
Triceps Dip Machine

3 x 10 @ 320lb
==============
tris cable push down

3 x 10 @ 185
==============
DB Shoulder work

bloodshoteyes
04-26-2012, 12:00 AM
4/25

ME Squat w-box 14.5'' vs average bands

x1 @ 415
x1 @ 465
x1 @ 495
x1 @ 515 PR
------
Leg curls

3 x 12 @ 85lb
-----
abs (cable)

bloodshoteyes
04-29-2012, 08:27 PM
4-27
DE bench vs miniband

6 x 3 @ 195
3 x 3 @ 215
============
DB Triceps ext

3 x 10 @ 45lb
=============
Hammer curls

3 x 8 @ 45lb
=============
Pushups

bloodshoteyes
04-29-2012, 08:34 PM
4-28
DE Squats (monolift, 15" box)

x2 @ 265 + 110chain + avg + lightband
2 x 2 @ 285 + 110chain + avg + lightband
2 x 2 @ 305 + 110chain + avg + lightband (vid)
x2 @ 325 + 110chain + avg + lightband (vid)



http://www.youtube.com/watch?v=uQFFpCg-3So

http://www.youtube.com/watch?v=l7hovzFjlQ0
==================
BB rows off pins (trying to work around injured lat)

5 x 10 @ 155lb
===================
GHR

x 10 @ bw
x10 @ 20lb
x10 @ 35lb
x12 @ 35lb

bloodshoteyes
05-01-2012, 02:04 PM
4-30
ME Bench

Bench press

x3 @ 100kg
x3 @ 120kg
2bd
x3 @ 140kg
x2 @ 150kg
x1 @ 160kg
x1 @ 180kg
x1 @ 185kg PR!!
miss @ 190kg -- gotta keep the back tight!
=============
Triceps Dip Machine

2 x 10 @ 270lb
x10 @ 360lb
x8 @ 450lb
==============
tris cable push down

x10 @ 185
x10 @ 205
x10 @ 215
============
DB Rows

3 x 10 @ 90lb (weak, need to ramp up on these!)

bloodshoteyes
05-03-2012, 11:48 AM
5/2

ME Lower Goodmornings

x3 @ 325
x3 @ 375
x3 @ 405
x3 @ 435
=================
Squat (low box 14")

3 x 5 @ 325
=========
Leg curls

x6 @ 75
2 x 6 @ 110
============
Leg Extension

3 x 10 @ 3plate

tom183
05-03-2012, 05:27 PM
Strong benching there. Why is it in kilos and everything else in pounds? lol

bloodshoteyes
05-09-2012, 11:40 PM
Hey Tom! Benching is in kilos because we use the kilo plates and calibrated competition bar to train with on bench. Not really an exciting explanation lol.

5/4
DE bench vs miniband

6 x 3 @ 185
3 x 2 @ 205
===========
Barbell Triceps ext

3 x 8 @ 95lb
==========
Hammer curls

5 x 10 @ 35lb
=============
shoulder work

=========
5/5 Took a day off and got my bloat on.

bloodshoteyes
05-10-2012, 12:04 AM
5-7 -- day off again ("deload")
===============
5-9
Raw Squats w/reverse mini bands

x6 @ 325
x1 @ 415
x1 @ 505
x1 @ 595
x1 @ 615 PR! (+10lb gain but was fast so went for another) **vid
x1 @ 635 PR!! (+30lb gain) **vid
===============
Narrow stance squats with rev minis
2 x 8 @ 325lb
==================
back attack

x10 @ 1plate, 2plate, 3 plate
x12 @ 3 plate, then dropset to 2 plate for 8reps
================
leg curl

3 x 8 @ 95lb


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


http://www.youtube.com/watch?v=9uqnpTZtt4I

GazzyG
05-10-2012, 02:37 AM
Huge squatting, mate! Great PR!

Bet it's a nerve-wracking experience seeing that many plates on the bar you're about to be under, haha!

bloodshoteyes
05-12-2012, 06:41 PM
5-11
DE bench vs miniband

6 x 3 @ 195
3 x 2 @ 225
===========
Skull crushers

4 x 10 @ 120lb
==========
DB pull overs

2 x 10 @ 80lb
========
shoulder work

bloodshoteyes
05-12-2012, 06:48 PM
5-12
DE SSB Squats (monolift, 15" box)

2 x 2 @ 240 + 110chain
2 x 6 @ 240 + 110chain + doubled MM bands
2 x 2 @ 290 + 110chain + doubled MM bands
===============
Front squats

3 x 5 @ 225
2 x 5 @ 245
================
DB rows

x8 @ 90lb
2 x 8 @ 100
x8 @ 120


Thanks Gazzy I appreciate that! Yes its sometimes a bit distracting, but I just try to focus on setting up and executing like if it was a weight I have done before. :strong:

bloodshoteyes
05-14-2012, 11:27 PM
5-14
Bench press

x3 @ 100kg
x3 @ 120kg
1bd
x1 @ 140kg
x1 @ 150kg
x1 @ 160kg
x1 @ 170kg
x1 @ 175kg PR +5kg
================
DB overhead presses

3 x 6 @ 85lb
===========
tris cable push down

3 x 8 @ 250lb
==============
Chest supported row

5 x 8 @ 180lb
==============
Lat pull downs

3 x 10 @ 120lb

bloodshoteyes
05-16-2012, 11:26 PM
ME
SSB Squat w-box 14.5'' vs average bands

x1 @ 415
x1 @ 485
x1 @ 505
=================
Back attack

x10 @ 1pl, 2pl, 3pl, 4pl
============
Chocolate milk + peanut butter sammich!

bloodshoteyes
05-19-2012, 10:51 PM
DE Cambered bar squats (monolift, 14.5" box)

worked up to...
x2 @ 450
x2 @ 450 + 160chain
x2 @ 470 + 160chain
x2 @ 490 + 160chain
x2 @ 510 + 160chain
x1 @ 540 + 160chain --nice grinder
==============
Zerchers (with harness)

x8 @ 225
x8 @ 315
2 x 8 @ 405
==============
Sled

4 trips @ 5 plates (turf)

bloodshoteyes
05-20-2012, 01:02 PM
5-20
DE bench vs chain (80lb)

5 x 3 @ 175
2 x 3 @ 185
===========
DB Decline triceps ext

2 x 8 @ 35lb
2 x 8 @ 40lb
==========
DB Rows

x8 @ 90lb
2 x 8 @ 110
========
Lat pull downs

3 x 8 @ 110
==========
Wrist roller

x3 @ 25lb
x3 @ 35lb

bloodshoteyes
05-22-2012, 09:22 PM
ME-ish Deadlift

x1 @ 315 raw conv
x1 @ 315 raw sumo
x1 @ 405 raw sumo
x1 @ 455 *briefs/sumo
x1 @ 495 *briefs/sumo
x3 @ 405 raw conv
x3 @ 455 raw conv
x3 @ 495 raw conv
================
Back attack

x8 @ 95lb + miniband + MMiniband
3 x 8 @ 105lb + miniband + MMiniband
=================
GHR

x8 @ 25lb
x8 @ 35lb
x8 @ 40lb
==============
Sled (asphalt)

3 trips @ 4 plates
1 trip @ 5 plates

tom183
05-23-2012, 03:05 AM
Solid work. What is 'back attack'?

bloodshoteyes
05-23-2012, 01:02 PM
Thanks Tom, this is the back attack machine. Skip to about :20 to avoid all the ads...

I have only used it for the "good morning" motion. It is a great assistance machine, and if I was to compare it to a barbell movement the closest would be a romanian deadlift and zerchers but possibly with a greater range of motion.


http://www.youtube.com/watch?v=J05_t0nq_eo&feature=results_main&playnext=1&list=PL5EDBDF55A9B5B3B3

bloodshoteyes
05-24-2012, 11:13 PM
5/24/2012
ME bench

X1 @ 315
X1 @ 340
X1 @ 355 pr
X1 @ 370 big pr
2 board
3 x 5 @ 315
==========
Db triceps ext
X8 @ 45
2 x 8 @ 35
==========
BB rows
3 x 5-8
=========
Inverted rows
3 x 8 Swiss bar
=========
Wrist roller
X4 @ 35lb + quadded micro band
========
Hammer curls
3 x 10 @ 35


http://www.youtube.com/watch?v=1TwjNNoH9N4&feature=context-chv

bloodshoteyes
05-26-2012, 12:56 PM
5/26/2012
DE Buffalo Bar squat (monolift 15" box)
x2 @ 320 + 200chain
4 x 2 @ 370 + 200chain
3 x 2 @ 410 + 200chain
2 x 8 @ 320 + 200chain 14" box narrow stance
===================
Speedy deadlifts vs light band
5 x 2 @ 315 Sumo/Conv
==================
GHR
2 x 15 @ bw

bloodshoteyes
05-29-2012, 07:57 PM
5/27/2012
spot/loaded for the meet
=============
5/29/2012
ME Squat (mono/14.5" box)
x1 @ 420
x1 @ 470
x1 @ 510
x1 @ 560 *wraps
x1 @ 600 *wraps
x1 @ 630 *wraps PR
================
Back attack
x10 @ 1 plate, 2 plate, 3 plate, 4 plate, 4plate+25
================
Weighted abs with cable-3 sets to failure (8-12rep)
Special thanks to David for letting me use his wraps, and Austin for the awesome knee wrapping.


http://www.youtube.com/watch?v=_ZTfbqAFUq8&feature=plcp

tom183
05-29-2012, 11:32 PM
Looks like a pretty good machine.

Solid training as always.

bloodshoteyes
05-31-2012, 08:02 PM
Thanks again Tom!

5/31/2012
Bench Press 3bd
x1 @ 320
x1 @ 370
x1 @ 410
miss @ 450 --too big of jump, the heat also got to me! Not today.
============
DB incline bench
3 x 10 @ 70lb
==============
DB Rows
x6 @ 120lb
2 x 6 @ 130lb
==============
Lat pull downs
x10 @ 110lb
2 x 10 @ 130lb
===========
Triceps push down
3 x 10 @ 100lb
============
Wrist roller
x1 @ 2 chain
x2 @ 3 chain

bloodshoteyes
06-02-2012, 01:23 PM
6/2/2012
DE Squat (mono/15" box)
2 x 2 @ 280 + 240chain + light band
4 x 2 @ 320 + 240chain + light band
2 x 2 @ 370 + 240chain + light band
2 x 5 @ 230 + 240chain + light band 14" box narrow stance
==============
GHR
x10 @ bw
x10 @ 40lb
2 x 10 @ 50lb

bloodshoteyes
06-03-2012, 03:46 PM
DE Bench vs 80lb chain-swiss bar with manpon
3 x 3 @ 135 + c
3 x 3 @ 185 + c
x3 @ 185 + c //reactive sling-no manpon
===========
Overhead press (behind neck)
x8 @ 150
3 x 8 @ 200
==============
lat pull downs
2 x 10 @ 120
=============
Hammer curls
3 x 10 @ 35lb

bloodshoteyes
06-05-2012, 09:05 PM
ME Deadlift (4" blocks)
x1 @ 405
x1 @ 495
x1 @ 585
x1 @ 635 PR
x1 @ 645 PR (straps)
===============
Back attack
x8 @ 2 plate + strongband
x8 @ 3 plate + strongband
x8 @ 4 plate + strongband
x8 @ 4 plate+ qrtr + strongband
=============
GHR
x10 @ bw
2 x 8 @ 30lb

bloodshoteyes
06-10-2012, 03:00 PM
DE Bench
3 x 3 @ 190 + miniband/each side
3 x 3 @ 200 + miniband/each side
2 x 5 @ 200 + miniband+light band/each side *red slingshot (illegal/widegrip)
============
Incline DB Press
3 x 12 @ 70lb
============
Barbell rows
3 x 5 @ 225 + 40chain
===============
DB Pullovers
2 x 10 @ 70lb
===========
Band pushdowns (lightband)
3 x 25
===========
some curls.

bloodshoteyes
06-12-2012, 10:07 PM
ME Squat - Rev Minis - Ironwolf bar (65lb)
x1 @ 425
x1 @ 515
x1 @ 565
x1 @ 605 *wraps
x1 @ 645 *wraps //miss forward
x1 @ 645 *wraps PR
x1 @ 665 *wraps PR (about 90%)
=============
GHR
x35 @ BW
x30 @ BW
============
Sled
x3 trips @ 3plate+25


http://www.youtube.com/watch?v=siPeVZLKkRI&feature=plcp

tom183
06-12-2012, 11:39 PM
Liking the squatting with chains and bands there. Great work.

bloodshoteyes
06-14-2012, 09:08 PM
Thanks Tom, the band and chain combo is a great movement as it has 2 sticking points to make you work through.

ME Bench Press
x1 @ 275
x2 @ 315
2bd + slingshot
x1 @ 365
x1 @ 405
x1 @ 455
x1 @ 475
no board
x8 @ 315 (slingshot)
============
DB Incline Presses
x20 @ 35
x10 @ 70
x12 @ 70
============
Lat Pull Downs
3 x 10 @ 130lb
============
Wrist Roller
x5 @ 45lb

bloodshoteyes
06-16-2012, 06:49 PM
DE Lower (no belt)
Speedy Deads!
5 x 3 @ 225 + 160 chain
========
stiff leg deficit deadlift (3'')
3 x 5 @ 225 + 160 chain
========
GHR
3 x 15 @ BW

bloodshoteyes
06-19-2012, 11:23 PM
ME Squat -Buffalo bar
x1 @ 500
x1 @ 550
x1 @ 590
miss @ 645 *wraps
x1 @ 645 *wraps - ugly and tippy at the end of the lift at the top but its something to work on.
=============
Back Attack
x10 @ 2 plate + strongband
x10 @ 3 plate + strongband
x8 @ 3 plates + qrtr + strongband
============
GHR
x15 @ bw
x10 @ bw
x8 @ 35lb
x20 @ bw

tom183
06-19-2012, 11:49 PM
Strong squatting there.

bloodshoteyes
06-21-2012, 08:47 PM
Thanks Tom! Bench night...

ME Bench (50lb iron wolf bar)
x1 @ 280 (slingshot)
x1 @ 320 (slingshot)
1 board
x1 @ 370 (raw)
miss @ 390 (raw)-- went for a 5lb PR and missed it off the bottom.
x5 @ 370 (slingshot)
============
DB Bench press
x10 @ 70
x10 @ 60
x15 @ 60
============
DB Triceps Ext
3 x 12 @ 35lb
============
DB pullovers
2 x 12 @ 70lb
x10 @ 60lb
============
Triceps pushdowns
3 x 12 @ 70lb

bloodshoteyes
06-23-2012, 03:18 PM
DE Squats -worked up with GBUFF
GCBar (65lb)//box at parallel
x2 @ 335lb + quadded light band
5 x 2 @ 425 + quadded light band
x2 @ 475 + quadded light band
x1 @ 515 + quadded light band
x1 @ 565 + quadded light band
x1 @ 575 + quadded light band (still good speed)
============
Back Attack
2 x 15 @ 1plate, qrtr, strongband
============
GHR
x20 @ BW
2 x 10 @ 50lb

I worked on carrying the bar lower than normal. It really messes with your head going from a high bar to a low bar setup, but it did feel stronger. The bands on this setup were a real challenge but forced me to stay tight especially on the unrack/rack. Great movement!


http://www.youtube.com/watch?v=3h3c8z4VgUQ&feature=plcp

tom183
06-23-2012, 07:03 PM
The bands on this setup were a real challenge but forced me to stay tight especially on the unrack/rack.

I can imagine. A quadded light band would be some serious tension.

bloodshoteyes
06-26-2012, 08:19 PM
ME Squat SSBar (65lb) 14" box just below parallel
x2 @ 335
x1 @ 425
x1 @ 475
x1 @ 515
x1 @ 565
x1 @ 585 PR
Narrow Stance
2 x 5 @ 335 + 160chain
=============
Back Attack
2 x 12 @ 2 plate + strongband
============
GHR
2 x 10 @ 25lb


http://www.youtube.com/watch?v=T8tDlRvoEAg&feature=plcp

bloodshoteyes
06-30-2012, 11:22 AM
DE Squats SSB Bar (65lb) 15"ish box (blue pad) -worked up
2 x 2 @ 335 + light band
5 x 2 @ 425 + light band
x2 @ 475 + light band
x1 @ 515 + light band
x1 @ 565 + light band
x1 @ 585 + light band (PR because of the band)
Narrow Stance
x10 @ 245 + light band (no belt)
x8 @ 335 + light band (no belt)
==================
GHR
x18 @ BW
x9 @ 35
x8 @ 35
weighted abs at home

I have been doing some new mobility work and advanced stretching lately. Today it felt like the weights were not really lighter but just easier to move. I hit a PR and didn't even realize it until I checked my log. Increase in carbs and fats also may have helped too.

bloodshoteyes
07-01-2012, 12:13 PM
DE Bench
3 x 3 @ 135 + 120chain
4 x 3 @ 155 + 120chain
===============
DB Incline bench
2 x 10 @ 75lb
==============
DB Over head press
2 x 10 @ 55lb
===============
DB Flies
2 x 12 @ 35lb
===============
DB Rows
x8 @ 100
x8 @ 130
x8 @ 150
================
Triceps push down
3 x 10 @ 90lb

bloodshoteyes
07-03-2012, 08:59 PM
ME Deadlift
x1 @ 405 + 120 chain
x1 @ 455 + 120 chain
x1 @ 495 + 120 chain
x1 @ 545 + 120 chain
miss (mid thigh)@ 585 + 120 chain
================
GHR
2 x 10 @ 25lb
2 x 10 @ 50lb
================
DB Pull overs
2 x 8 @ 65lb
2 x 6-8 @ 85lb

The heavy pulls took a lot out of me. I was going to cut the training session "short" with just GHR work but my upper back was feeling tight. The pull overs loosened up my lats and upper back and were a good cool down from the session.

bloodshoteyes
07-05-2012, 08:08 PM
ME Bench Press
warm up with slingshot
2 board
x1 @ 320 + 40 chain
x1 @ 340 + 40 chain
x1 @ 370 + 40 chain
x1 @ 390 + 40 chain
==============
Behind neck press
3 x 10 @ 135
==============
DB Presses
2 x 20 @ 50lb
==============
DB Flies
2 x 12 @ 50lb
=============
Declined DB triceps ext
3 x 8 @ 50lb
=============
Hammer curls
2 x 15 @ 50lb
==============
Lat pull downs
x12 @ 120lb
x10 @ 140lb
x3 @ 200lb

bloodshoteyes
07-07-2012, 01:53 PM
DE Squats (worked up a bit) Iron wolf bar (65lb) 13"ish + box blue pad
x2 @ 335
x2 @ 385
x2 @ 425
2 x 2 @ 475
x1 @ 515
x1 @ 565
x1 @ 605
x1 @ 625
x1 @ 655 BIG PR!! Most straight weight I have squatted with or without wraps. (still fast too, but stopped here)
===============
Stiff leg sumo deadlifts-fat bar
x12 @ 145
x10 @ 145
Stiff leg conventional 3" deficit
x10 @ 145
x11 @ 145
================
GHR
x20 @ BW
x15 @ BW
x12 @ 25lb
x11 @ 25lb
x15 @ 15lb
x10 @ 15lb

Special thanks to Jessie Burdick and Mark Bell for the coaching. Gives you loads more confidence when you have people supporting you!!!

bloodshoteyes
07-08-2012, 01:34 PM
DE Bench (fat bar + minibands each side)
Manpon
3 x 3 @ 135
2 x 3 @ 155
x3 @ 175
===============
DB Bench Press
2 x 12 @ 70lb
Incline DB Bench
2 x 8-10 @ 70lb
===============
DB Rows
3 x 12 @ 100lb
Lat Pull Down
3 x 10-15 @ 120lb
================
DB Triceps Ext
3 x 10-12 @ 40lb
Triceps Pushdown
4 x 12-15 @ 50lb
============
Grip Machine
5 times to failure.

bloodshoteyes
07-10-2012, 09:03 PM
ME Squat SSBar (65lb) "low" box 14"-ish
x2 @ 335 + 220lb chain
x2 @ 335 + 260lb chain
x2 @ 335 + 300lb chain
x2 @ 385 + 300lb chain
x2 @ 425 + 300lb chain
x1 @ 475 + 300lb chain
x1 @ 515 + 300lb chain *wraps
==================
Back Attack
x10 @ 2 plate + strongband
x10 @ 3 plate + strongband
x9 @ 4 plate + strongband
==============
GHR (high setting)
x20 @ BW
x12 @ 25lb
x10 @ 25lb

tom183
07-10-2012, 11:35 PM
Huge chain weight there, man. Great stuff.

bloodshoteyes
07-12-2012, 09:47 PM
Thanks again Tom! That was a hard movement and I got a lot of much needed volume in that day.

ME Bench Press
x1 @ 280
1board
x1 @ 320
x1 @ 350
x1 @ 370
x1 @ 390 PR
miss @ 400
============
DB Incline Bench
x10 @ 60lb
x15 @ 60lb
============
Inclined DB Triceps Ext
2 x 12 @ 40lb
Triceps Pushdowns
2 x 15 @ 60lb

bloodshoteyes
07-15-2012, 06:03 PM
DE DB Floorpress-with reactive slingshot
6 x 3 @ 80lb
=============
Incline DB Bench
3 x 10-12 @ 80lb
==============
Lat Pull Machine
4 x 10-12 @ 90lb per side
==============
Decline Triceps ext
3 x 8 @ 50lb
Incline Triceps ext
2 x 6 @ 50lb
Triceps Pushdowns
3 x 15-20 @ 60lb
==========
Hammer Curls
2 x 12 @ 50lb

tom183
07-15-2012, 11:37 PM
Nice work with the reactive slingshot there. I've been curious but never used it. How much would you say it helps compared with the original slingshot?

bloodshoteyes
07-17-2012, 08:21 PM
Thanks Tom, its hard to say with the reactive on dumbbell work -- especially a floor press movement. I was mainly using it for elbow support, but I can say it helped with around 30lb. I think it can help maintain raw strength more than the original slingshot because it gives less rebound. Its good to use different training tools and methods though. Sometimes I mix in the maddog version for a heavy overload.

ME Squat - Rev Minis - Ironwolf bar (65lb)
x1 @ 425
x1 @ 515
x1 @ 605 *wraps
x1 @ 645 *wraps
x1 @ 675 *wraps PR -- looking back at the video of a month ago, this is a nice PR since I didn't have the bands on cheater style like last time. THANKS SMELLY.
=============
GHR
x20 @ BW
x35 @ BW
x15 @ 35lb
3 x 15 @ 30lb
============
Rev Hyper
3 x 10-12 @ 140lb
Back Attack
2 x 15 @ 2 plates + strongband

bloodshoteyes
07-19-2012, 09:30 PM
Reverse band bench
x1 @ 365 (slingshot)
x1 @ 405 (slingshot)
x1 @ 455 (slingshot)
x1 @ 495 (slingshot)
================
Lat Pull Machine
3 x 12-15 @ 90lb per side
Barbell Row
2 x 5 @ 225
=================
Declined triceps ext
3 x 10-12 @ 45lb
Triceps pushdowns
5 x 15-20 @ 80lb
=================
DB Flies
3 x 15-20 @ 45lb
================
DB Front raises
2 x 10-15 @ 25lb


http://www.youtube.com/watch?v=l7nbeqktuIo&feature=plcp

tom183
07-19-2012, 11:44 PM
Interesting. I've been curious about incorporating the slingshot with dumbbell work but the original slingshot is too restrictive and doesn't let me get my elbows wide enough to start the first rep. Perhaps the reactive slingshot is the answer.

bloodshoteyes
07-21-2012, 03:42 PM
DE Squats
GCBar (60lb)//box at parallel
x2 @ 240 + quadded light band +100lb chain
x2 @ 330 + quadded light band +100lb chain
3 x 2 @ 380 + quadded light band +100lb chain
x2 @ 420 + quadded light band +100lb chain
x2 @ 470 + quadded light band +100lb chain
x2 @ 510 + quadded light band +100lb chain
===============
Rack Pulls
2 x 3 @ 315
2 x 3 @ 405
===============
GHR
3 x 15 @ BW

bloodshoteyes
07-22-2012, 08:54 PM
RE DB Bench Press
2 x 10 @ 75
3 x 10 @ 100 (reactive slingshot)
Incline DB Bench
3 x 8 @ 100 (reactive slingshot)
================
DB Pullovers
2 x 10 @ 70
Lat pull machine
2 x 8 @ 230
================
Triceps Pushdowns
3 x 15 @ 80
3 x 20 @ 60
================
Hammer curls
2 x 12 @ 45
2 x 8 @ 50

bloodshoteyes
07-24-2012, 07:41 PM
ME Deadlift (reverse avg. band)
x1 @ 405 *straps
x1 @ 495 *straps
x1 @ 545 *straps
x1 @ 585 *straps
x1 @ 635
x1 @ 665
================
Back Attack
3 x 15 @ 2 plate + strongband
================
GHR
3 x 10 @ 35lb
x15 @ bw


http://www.youtube.com/watch?v=9WuOj8S0Ol8&feature=plcp

tom183
07-24-2012, 11:40 PM
Strong work.

What did you think about my reactive slingshot thoughts? Do you have any problems using the reactive slingshot for dumbell work?

bloodshoteyes
07-25-2012, 11:35 AM
Tom, the reactive slingshot would be great for DB work. It is much stretchier than the red sling. (you will be able to go wider than with the red sling). It will also allow you to work your groove much easier than a red slingshot while still giving some support. I have some team mates that will work up to a heavy single with the reactive and then continue heavier with overload work with the red sling. I would say its worth a try!

tom183
07-25-2012, 06:02 PM
Thanks. Exactly what I was hoping you would say.

bloodshoteyes
07-26-2012, 07:22 PM
ME Bench Press vs 100lb chain
x1 @ 225 (manpon)
x1 @ 275 (manpon)
x1 @ 315 (manpon) *miss
x1 @ 315 (manpon)
================
Close Grip Bench vs 100lb chain
2 x 10 @ 185
================
Incline DB Presses
2 x 15 @ 50lb
Overhead DB Presses
2 x 10 @ 50lb
=================
Triceps ext
3 x 10-12 @ 40lb
=================
Hammer curls
3 x 15 @ 40lb
=================
Machine rows
2 x 10 @ 2 plates

bloodshoteyes
07-28-2012, 06:47 PM
DE Squat buffalo bar (50lb) box at parallel
6 x 2 @ 370 + choked strong band
x2 @ 390 + choked strong band
x2 @ 410 + choked strong band
x2 @ 460 + choked strong band
x2 @ 500 + choked strong band
============
Low Box-no belt
x5 @ 315 + choked strong band
============
GHR
x15 @ bw
2 x 10 @ 25
============
Back attack
2 x 15 @ 2 plate + strong band

bloodshoteyes
07-31-2012, 08:17 PM
ME Squats
GCBar (60lb)//box at parallel
x1 @ 470 + quadded light band
x1 @ 510 + quadded light band
x1 @ 560 + quadded light band
miss @ 590 + quadded light band
add 1" pad to box
2 x 1 @ 580 + quadded light band
==============
Camber Bar Squats "oly" style
x8 @ 225
x8 @ 275
==============
Back Attack
2 x 10 @ 2 plate + strongband
==============
GHR
2 x 15 @ BW
2 x 10 @ 25lb


http://www.youtube.com/watch?v=0MNxCBMqWEg&feature=player_embedded

bloodshoteyes
08-02-2012, 09:50 PM
ME Floor Press (mast bar 60lb)
x1 @ 290
x1 @ 330
x1 @ 380 (slingshot)
miss at top @ 420
x1 @ 420 (slingshot)
=====================
BB Rows
2 x 10 @ 185
====================
Overhead DB Presses
3 x 12 @ 65
====================
Triceps DB extensions
3 x 8-10 @ 45
================
Hammer Curls
3 x 10-12 @ 45
=================
Triceps Pushdowns
5 x 15-20 @ 70


http://www.youtube.com/watch?v=4P5ayPsLSuY&feature=plcp

tom183
08-02-2012, 11:27 PM
Strong work. Chris.

Bought myself a reactive slingshot. Looking forward to trying it out.

bloodshoteyes
08-03-2012, 10:30 PM
Thats great Tom, can't wait to see the first impressions in your log. Hope you like it!

bloodshoteyes
08-04-2012, 02:42 PM
DE Squats SSbar (60lb) box at parallel
2 x 2 @ 385 + choked avg band
(canvas briefs)
4 x 2 @ 425 + choked avg band
x1 @ 475 + choked avg band
x1 @ 495 + choked avg band
x1 @ 515 + choked avg band
miss -- 565 + choked avg band
x1 @ 565 + choked avg band
================
Back Attack
x10 @ 2 plate + strong band
2 x 10 @ 3 plate + strong band
===================
GHR
2 x 20 @ bw
2 x 10 @ 50lb hat

bloodshoteyes
08-06-2012, 04:52 PM
RE Bench press (8-5-12)
x15 @ 185
x10 @ 225
x10 @ 245
x10 @ 270
==============
DB Bench Press
3 x 10 @ 75
==============
DB Triceps Ext
3 x 8-10 @ 45
==============
Triceps Push downs
5 x 15-20 @ 65lb
DB Curls/Shoulder work

bloodshoteyes
08-07-2012, 08:10 PM
ME Reverse light band squat (mast bar 60lb)//raw!
box at parallel
x1 @ 620
x1 @ 670
x1 @ 710
x1 @ 760
================
GCB good mornings
x8 @ 150
x8 @ 240
x5 @ 330
=================
Back Attack
x10 @ 2 plate + strongband
2 x 10 @ 3 plate + strongband
===============
GHR
2 x 15 @ bw


http://www.youtube.com/watch?v=TOkgeHM2Os8&feature=player_embedded

bloodshoteyes
08-09-2012, 08:52 PM
ME Bench
x1 @ 275
3board
x3 @ 315
x2 @ 365
x1 @ 395
x1 @ 420
x1 @ 445 PR!
Maddog Sling
x1 @ 465
x1 @ 495
===============
DB Overhead Presses
2 x 10-15 @ 75
Incline DB Presses
2 x 10 @ 75
================
DB Triceps Ext
Hammer Curls
Cable pushdowns

tom183
08-10-2012, 12:51 AM
Strong squatting there.

bloodshoteyes
08-11-2012, 05:30 PM
Thank you Tom, got the video up there now too.

DE Squats SSBar (60lb) Box at parallel + avg band with TENSOR! :thumbup:
x2 @ 295
5 x 2 @ 335
2 x 2 @ 385
x2 @ 425
x2 @ 475
x2 @ 515
x2 @ 565
====================
Stiff leg sumo deadlifts
3 x 8-10 @ 225 + 120chain
=================
GHR
2 x 15 @ bw
2 x 10 @ 25

bloodshoteyes
08-14-2012, 08:20 PM
ME Squat buffalo bar (50lb) box slightly below parallel
x1 @ 410 + 200 chain
x1 @ 460 + 200 chain
x1 @ 500 + 200 chain
x1 @ 550 + 200 chain
no box
8-10 reps @ 280 + 200 chain
=================
GHR
2 x 25 @ bw
x20 @ 10lb
==========
abs

bloodshoteyes
08-17-2012, 01:14 PM
ME Bench Press
x1 @ 275 + minibands
x1 @ 315 + minibands (slingshot)
x1 @ 365 + minibands (slingshot)
x1 @ 385 + minibands (slingshot)
===================
Skull crushers EZ curl bar, not sure on the bar weight
3 x 10 @ 1 plate
==========================
DB Triceps Ext
DB Curls
Lat pull downs
Shoulder work

tom183
08-17-2012, 05:29 PM
Strong work, mate. What is a tensor?

bloodshoteyes
08-21-2012, 09:57 PM
Thank you Tom, tensors are a square objects that are you place on the legs of the monolift where you attach your bands. This stretches the band more and gives much more tension. Ill attach a pic. Also some gyms use wooden blocks as tensors...


8-18-2012
DE Squats GCBar (60lb)//box below parallel
===================
===================
8-21-2012
ME Deadlifts off 4" blocks
x1 @ 425
x1 @ 485
x1 @ 535
x1 @ 635
miss @ 675
===============
SSB Squats to box below parallel
x5 @ 330
x3 @ 380
x3 @ 420
x3 @ 480
x3 @ 510
==========
GHR
2 x 20 @ bw

tom183
08-21-2012, 11:52 PM
Ah. Yeh, I've seen those used but never knew they had a name.

Strong lifting as always.

bloodshoteyes
08-24-2012, 06:08 PM
8-23-2012
Incline Bench Press
x3 @ 225
x1 @ 275 (sling)
x1 @ 305 (sling)
x5 @ 225
==============
Triceps ext
Triceps Pushdowns
Hammer Curls
Lat pulldowns
Shoulder work

bloodshoteyes
08-25-2012, 03:48 PM
DE Squats
GCBar (60lb)//box at parallel//loose briefs (metal pro)
6 x 2 @ 420 + 300 chain
x2 @ 510 + 300 chain
x1 @ 560 + 300 chain
==============
Stiff leg sumo deadlifts
3 x 15 @ 225
===============
GHR
3 x 10 @ bw /high setting
===============
Sled
6 plates, 4 trips on turf.

bloodshoteyes
08-26-2012, 04:24 PM
DE Bench Press vs minibands
3 x 3 @ 135
5 x 3 @ 155
x8 @ 155
================
Triceps ext
Panora press
Hammer Curls
Cable rows

tom183
08-27-2012, 12:21 AM
Nice work there. How do you set up the bands when using them for dumbell work? Like this?

http://www.youtube.com/watch?feature=player_embedded&v=hoirTn4fXL0

bloodshoteyes
08-31-2012, 10:11 AM
8-28-12
ME Squat into chains (iron wolf bar)
x3 @ 425
x1 @ 475
x1 @ 515
x1 @ 565
x3 @ 335
2 x 3 @ 425
================
GHR
lots at BW
=================
Back attack
3 x 10 @ 3 plates + strongband
=================
prowler @ 6 trips //3 plates i think...

bloodshoteyes
08-31-2012, 10:13 AM
8-30-12
ME Bench press
x1 @ 275
x1 @ 315 manpon
x1 @ 365 manpon (top only)
x1 @ 395 manpon (top only)
x1 @ 440 manpon (top only)
2 x 8 @ 365 manpon (top only)
===================
DB Bench
2 x 10 @ 90lb
===================
DB Rows
3 x 8 @ 100lb
===================
Triceps db ext/push downs/shoulder work

bloodshoteyes
08-31-2012, 10:17 AM
Nice work there. How do you set up the bands when using them for dumbell work? Like this?

http://www.youtube.com/watch?feature=player_embedded&v=hoirTn4fXL0

Thanks again Tom!

That one may not yield enough tension and I dont like a band digging into my hands like that. Try not to over do it on these, bands are rough on the joints.

Try this set up:


http://www.youtube.com/watch?v=5mk-RpPxoxM

tom183
08-31-2012, 05:31 PM
Thanks Chris. Yeh, I don't like the way the bands dig into your hands and force you to alter your grip either with the method I posted.
With your suggestion, I'm guessing the chains are necessary because if you attached the band to the dumbell itself (outside your grip) it would make the dumbell too lopsided?

bloodshoteyes
09-04-2012, 10:24 AM
I dont think the chain is necessary, but adding it will really help with stability.

DE Squats
GCBar (60lb)//box at parallel
7 x 2 @ 420 +260 chain
x1 @ 470 + 260 chain
x1 @ 510 + 260 chain
x1 @ 560 + 260 chain
==============
GHR
3 x 10 @ bw

Didnt do much as I was trying to learn some technique by watching Dan Green lift beside me.

bloodshoteyes
09-04-2012, 10:27 AM
DE Bench
3 x 3 @ 185
4 x 3 @ 245
==============
DB Bench
3 x 10 @ 90
DB Incline
2 x 8 @ 90
===============
DB Rows
3 x 8 @ 90
Barbell rows
2 x 10 @ 155 + 40chain
Lat pull downs

bloodshoteyes
09-04-2012, 11:07 PM
ME Front Squats (ATG!!)
3 x 8 @ 225
x1 @ 315
x1 @ 365
x1 @ 400
x1 @ 420
=====================
Stiff Leg Sumo Deadlifts
3 x 8 @ 275
=====================
Leg Extensions
3 x 10 @ 160
=====================
GHR -high setting + 1" block
2 x 15 @ 25lb
x20 @ bw

tom183
09-04-2012, 11:18 PM
Strong front squats there.

bloodshoteyes
09-05-2012, 11:47 AM
Thanks Tom, though that front squat is very weak compared to my back squat. I am going to try and get that front squat around 500lb in the next 8 weeks...

bloodshoteyes
09-06-2012, 10:23 PM
ME Bench vs 80chain -all paused
x1 @ 275
x1 @ 300
x1 @ 315
===============
Barbell Rows -overhand
x8 @ 225
x5 @ 275
x5 @ 315
x5 @ 340
DB Rows
2 x 12 @ 70lb
==================
Dumbbell bench
4 x 10 @ 70lb
DB Flies
2 x 12 @ 50lb
Cable pull downs
Cable rows
Push prowler/4 plates 4 trips.

bloodshoteyes
09-08-2012, 02:10 PM
DE Squat box at parallel(iron wolf bar/65lb)
8 x 3 @ 335 + 100lb chain
Front Squat no box
3 x 8 @ 255
=================
Sumo deadlifts off pins mid shin
2 x 3 @ 315
Sumo Deadlifts
x3 @ 225 vs light bands
x2 @ 315 vs light bands
2 x 1 @ 405 vs light bands
2 x 12 @ 275
==================
GHR -high setting + 1" block
2 x 10 @ 40lb
x15 @ bw
Sled
4 trips forward, 2 trips backward @ 6plates

bloodshoteyes
09-09-2012, 02:02 PM
Barbell Row
x5 @ 185
x5 @ 225
2 x 5 @ 275
Tbar rows
x5 @ 3 plates, 4 pl, 5pl, 6pl + some change
DB Rows
2 x 10 @ 75lb
Cable pull downs (narrow handle)
3 x 12 @ 110lb
=================
French Presses 3 sets
DB Tricep Ext 4 sets
Cable push downs (v handle) 4 sets
Hammer Curls 4 sets

bloodshoteyes
09-11-2012, 09:40 PM
ME Squats
GCBar (60lb)//low box + avg band with tensor
miss @ 420
x1 @ 420
x1 @ 470
x1 @ 510
x5 @ 330 *touch n go
x5 @ 380 *touch n go
Good mornings same setup ^^
x5 @ 150
x5 @ 200
x5 @ 230
============
GHR -high setting + 1" block
2 x 10 @ 25lb
2 x 10 @ bw

bloodshoteyes
09-29-2012, 07:58 PM
DE Squat box at parallel(iron wolf bar/65lb)
3 x 2 @ 385 + 120 chain
5 x 2 @ 425 + 120 chain
x1 @ 475 + 120 chain
x1 @ 515 + 120 chain
x1 @ 565 + 120 chain
================
GHR -high setting + 1" block
3 x 30 @bw
x20 @ bw
110 total reps on GHR.
==================
Leg Ext
3 x 15 @ 140lb

About a month out from the meet now, gotta remember to log haha.

tom183
09-30-2012, 04:57 AM
Nice work, man.

Is an iron wolf bar different to a regular barbell or just heavier?

bloodshoteyes
09-30-2012, 01:29 PM
Thanks Tom! The iron wolf bar is thicker then most bars, 35mm. It also is very strong and doesnt have any bar whip that I get with others bars when I go past 500lb. The nurling is very agressive and regularly leaves its prints on my back. Its a great bar.

RE Upper Body
DB Bench Press
3 x 15 @ 70lb
BB Row
3 x 8-10 @ 190lb
DB Incline Bench Press
3 x 15 @ 65lb
Lat pull down
3 x 10-12 @ 140lb
DB Flies
4 x 12-15 @ 50lb
DB Rows
3 x 8 @ 80lb
Dips
3 x 10 @ bw
DB Pullovers
3 x 15 @ 60lb
French Press
2 x 10 @ 100lb
Tricep Push downs
2 x 15 @ 70lb
Hammer Curls
3 x 10 @ 50lb
Shoulder work.

bloodshoteyes
10-05-2012, 08:22 PM
Squats
5 x 8 @ 335
Leg Ext
3 x 15 @ 160
GHR
3 x 10 @ bw

bloodshoteyes
10-05-2012, 08:24 PM
ME Bench - work up to opener
x1 @ 315
x1 @ 335 - moved easy
slingshot
2 x 5 @ 335
============
DB Bench
3 x 15 @ 70lb
DB Row
3 x 15 @ 80lb
Dips
3 x 10 @ bw
Lat Pull down
5 x 15 @ 180lb

bloodshoteyes
10-06-2012, 07:12 PM
Squat opener
x1 @ 425
x1 @ 515
x1 @ 565 (light wraps)
x1 @ 605 (tight wraps) bit high*
x1 @ 635 (tight wraps) bit high*
Will probably open at 600 as it moved pretty fast. Im a little beat up so I didnt do accessories, I'll make up for that on Tuesday.

tom183
10-07-2012, 04:23 AM
Good luck with your upcoming meet. What sort of numbers are you hoping to hit?

bloodshoteyes
10-11-2012, 08:26 PM
Would hope to be able to hit my openers haha ;) but my goal is to win the light weight division (198lb and down).

Reverse band bench
x10 @ 275
x5 @ 315
x3 @ 365
x3 @ 385
x2 @ 405
wide grip
x10 @ 315
===========
DB Rows
3 x 10 @ 70lb
DB Bench
3 x 8 @ 80lb
DB Pull overs
2 x 10 @ 60lb
Dips
3 x 10 @ bw
BB Rows
2 x 15 @ 185
Lat pull downs
DB Triceps ext
Shoulder work
Hammer Curls

tom183
10-11-2012, 10:40 PM
my goal is to win the light weight division

What total do you think you will need to win? I'm assuming it's a powerlifting comp?

bloodshoteyes
10-13-2012, 02:19 PM
Yes Tom. Nov 3rd is the Supertraining meet. The meet has been split up into light, middle, and heavyweight divisions. Not sure what it will take to win, but my division is very popular and we should have a lot of crossfitters showing up too.

Deadlift opener
x5 @ 225
x3 @ 315
x2 @ 405
x1 @ 495
x1 @ 545 --was going to make this my opener, but its so easy. Ill prob just stick with it.
x1 @ 595 --hard, but went up somewhat fast.
=============
Leg extensions
2 x 10 @ 160
x10 @ 180
x10 @ 200
x8 @ 220
============
GHR -high setting with 1" block
x15 @ bw
3 x 15 @ 35lb

bloodshoteyes
01-30-2014, 10:41 PM
Hmm quick update here

Totaled Raw Elite at 181 @ 1460 Total 11-3-2012

Totaled Raw Elite at 220 @ 1554 Total 5-19-2013

Totaled Raw Elite at 198 @ 1614 Total 11-2-2013


http://www.wannabebig.com/forums/attachment.php?attachmentid=30937&d=1391147641

http://www.wannabebig.com/forums/attachment.php?attachmentid=30938&d=1391147661

This would not have happened without the help and support of Super Training Gym and Mark Bell.

bloodshoteyes
01-30-2014, 10:46 PM
1-28-14
Deadlift

x1 @ 585lb
x3 @ 635lb

Leg extensions
4 x 10 @ 140
==================

1-30-14
Bench Press (Full Boar Slingshot)
x2 @ 315
x2 @ 370
x2 @ 410
x2 @ 430

DB Hammer Curls
5 x 10 @ 40lb

Tricep Ext
3 x 10 @ 50lb

Tricep Pushdowns
8 x 10 @ 140lb

Overhead Press
3 x 15 @ 100lb

bloodshoteyes
02-02-2014, 09:08 PM
2-1-14
Squat
x1 @ 595lb
x1 @ 635lb
x2 @ 675lb

Leg Extension
5 x 8 @ 160

GHR

2 x 20 @ bw


http://www.youtube.com/watch?v=Af5pbtidk9c

tom183
02-04-2014, 12:42 AM
Good to see you back, man.

bloodshoteyes
02-05-2014, 11:14 AM
Thanks Tom! I want to track my lifts a bit closer as I ramp up for this meet.

6 weeks out...

2-2-14
Light overhead presses, light curls/extensions and rehab stuff.

2-4-14
Deadlift reverse band
x1 @ 635
x1 @ 675
x3 @ 705

Leg Extensions

3 x 10 @ 200

Dumbbell RDL

2 x 30 @ 100lb


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

bloodshoteyes
02-10-2014, 10:46 PM
2-6-14
Bench Press
x2 @ 315
x1 @ 340
x2 @ 370
Arm accessories and rehab movements
==============
2-8-14
Squats
x2 @ 405 + 80c
x1 @ 495 + 80c
x1 @ 585 + 80c
x1 @ 635 + 80c


http://www.youtube.com/watch?v=3XHuitIrJ3I


Leg Extensions
4 x 10 @ 180lb

GHR
3 x 10 @ bw
=================
2-9-13
Dumbbell work
3 x 10 @ 120lb

Tricep Extensions
4 x 8 @ 60lb

Hammer Curls
5 x 10 @ 50lb