Brians 2012 Training Log

[byronsru24]

Been awhile since I've kept a log here. Was planning on doing the Lexen meet in March but got sick with the flu and lost a lot of weight in the process. Things are finally back to normal and my weight is back up so I figure I might as well start keeping a log again.

[byronsru24]

Last couple workouts:

4-8 ME DL


Warmup
Band traction upper
Band traction lower
Foam Rolling
Rows 4 x 15

ME DL against quadded mini's from the floor
225x1
275x1
315x1
405x1
435x1 PR


Back raises w/ 25lb plate behind head
3 sets of 7

Pdown Abs / Side Bends
3 sets of 20 / 3 sets of 15

***The DL PR was big. I haven't pulled heavy from the floor in a few months, and I know I'm good for a 600+ pull at my next meet.


http://www.youtube.com/watch?v=VF_3hQVrBbU&list=UUAGolbfozdu8KVgNuyVbDZA&index=2&feature=plcp



4-10 DE Bench


Warmup
Band traction upper
Band traction lower
Foam Rolling
Band assisted pullups 3 sets of 6
External Rotations 3 sets of 15


DE Bench w/ 80lb of chain
135 + chains x 6 sets of 3 *Paused all reps


Standing Military Press
95lbs x 4 sets of 10

Band Assisted Pullups
3 sets of 6

Pushdowns
100 reps

Speed was solid. The paused rep benching is helping my raw bench a lot.


http://www.youtube.com/watch?v=jxvj2DIgOAM&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

[ehubbard]

Nice pull, fatty

[byronsru24]

Thanks ugly

[joey54]

Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.

[byronsru24]

Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.

Thanks man

[muscle_g]

Good to see you back!!!

[byronsru24]

Good to see you back!!!

Awwww did ya miss me? haha

[byronsru24]

4-13 DE Squat and Pull


Warmups
Band traction upper
Band traction lower
Foam rolling
Rows 4 x 15
TKE's 3 x 25


DE Squats w/ Chains
205 w/ 80lb of chain x 2 sets of 2
205 w/ 120lb of chain x 6 sets of 2


DE Pulls w/ chains
275 w/ 80lb of chain x 2 singles
275 w/ 120lb of chain x 4 singles
**took chains off**
315 x 2 singles

Band Leg Curl / Pulldown Abs
100 reps / 4 sets of 12


Speed was solid on everything. The band leg curls are really bringing up my hamstrings and letting me sit back better into my squats. Low bar is really working well for me.


http://www.youtube.com/watch?v=KtrlAjFa8Xk

[byronsru24]

Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.

Dunno if I'll be able to make that. I'll be doing Carl Seekers summer meet in Warren in July, then planning on a full meet in the fall sometime. Might consider the Christmas Carnage because it looks like a blast from the videos I've seen

[byronsru24]

4-16 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted pullups 3 x 6
External Rotatorees 3x15


ME Bench w/ mini's dbld + short mini's
Bar x 3 x 2
Bar + mini's dbld x 3
Bar + mini's dbld + short bands x 3
95 + bands x 3
135 + bands x 3
165 + bands x 1
185 + bands x 1
205 + bands x 1
225 + bands x 1 PR


BB Extensions
75 x 5 sets of 12

Underhand Rows
5 sets of 15


Bench went real well. That was a 10lb PR for me on this movement and it was solid. Top 1/4 was rough but I expected it to be.



http://www.youtube.com/watch?v=H2sJO-o0B98&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

[joey54]

Very powerful.

[byronsru24]

Very powerful.

Thanks man

[byronsru24]

4-18 ME Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Rows 4 x 15
TKE's 3 x 25


ME Low Box Squat (Knee sleeves only)
Bar x 5 x 2 (hips were tight today)
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
445 x 1 PR *Felt like I pulled a glute halfway up so it made the lift a bit ugly


Pdown abs
2 sets x a bunch



http://www.youtube.com/watch?v=ZSgZL-ijdt4


Had to cut training a bit short due to having too much shit to get done, and not enough time to do it. Felt like I pulled my right glute halfway up on the 445 rep. Made it look pretty damn ugly, but strangely it felt pretty easy. I've felt somewhat beat up lately, so its as good a time as any for a nice deload week of doing jack shit.

[byronsru24]

4-24 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band Assisted Pullups 3 sets of 7
External Rotations 3 sets of 15


DE Bench w/ 40lb chain dbld over support chain
135 x 3 sets of 3
150 x 3 sets of 3

***Chains were totally deloaded at the bottom, and totally off the ground at the top...made the midrange harder to drive through, and the lockout/stability was harder


Standing Military
95 x 5
115 x 5
135 x 3 sets of 5

Band Assisted Chins
3 sets of 7

Pushdowns
100 reps


http://www.youtube.com/watch?v=0_3L1FYRp7M


The week off did me a lot of good. Joints, hip, and neck felt gtg. The way I setup the chains this time, made it harder to drive through the midrange portion of the lift, and the lockout/stablity was especially harder due to the chains being totally off the floor. Going to stick with this setup for awhile and see what it does.

[byronsru24]

4-26 DE Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 4 sets of 15
TKE's 3 sets of 25


DE Squat w/ 80lb of chain dbld over support and off ground at top
205 x 4 sets of 2
225 x 4 sets of 2

***These made stability a bitch and really forced me to stay tight and try and keep my barpath solid. Speed was still good however.


DE Pulls vs short minis
275 x 5 singles
275 x 1 single *with straight weight

Eagle abs
w/ 35lb plate behind head x 3 sets of 5

Band Leg Curls
100 reps


Real good speed workout. The eagle abs were tough as shit. I need more abdominal work anyways. My core was pretty fried from the hanging chain squats though.


http://www.youtube.com/watch?v=vr-WqIPIMZM&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

[joey54]

Seem to be moving the weight at a good speed.

[byronsru24]

Seem to be moving the weight at a good speed.

With me bar speeds real important. I don't have that brute "grinding strength" like some guys have.

[T o m m Y]

strong stuff going on in here!
any meet plans?

[byronsru24]

strong stuff going on in here!
any meet plans?

Probably doing Carl Seekers July Push/Pull meet in Warren,PA. Then shooting for possible the RPS Christmas Carnage in December

[byronsru24]

4-28 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted pullups 3 sets of 7
External Rotations 3 sets of 15


Close Grip Bench
Bar x 5 x 2
95 x 3
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
300 x 1 PR ***VERY solid rep. Looking at the video I'd say I had another 15-20 in me


BB Extensions
75 x 4 sets of 12
85 x 1 set of 12

Overhand Pulldowns Superset w/ Band Pull Aparts
3 sets of 15 / 3 sets of 15



http://www.youtube.com/watch?v=dUVpJfXymmA&feature=youtu.be

Very happy with this session. Had plenty more on the bench, but I stopped there. No point in going crazy this far out from a meet. The good news is my CG Bench is up. Which means my bench is up too.

[byronsru24]

5-1 ME Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Rows 4 sets 15
TKE's 3 sets 25


Squats w/ Reverse Mini's
Bar x 5 x 2
135 x 3
***added reverse mini's***
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1

***added inzer knee wraps***

445x1

***added metal knee wraps***

485x1
525x1 PR *Was pretty damn happy with the barspeed on this


Was running late, so ended up the training w/ a nice PR.



http://www.youtube.com/watch?v=8BnrD41gxRI&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

[ehubbard]

NIce squat! Totally ruined by your shorts though.

[byronsru24]

5-3 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted pullups 3 sets of 7
External Rotations 3 sets of 15


DE Bench w/ 40lb of chain dbld over support chain
150 x 6 sets of 3

Standing Military Press
95x3
115x3
135x3
150x3
165x3 PR


Underhand Rows
4 sets of 15


Miniband pushdowns
100 reps



http://www.youtube.com/watch?v=nHd_GtLRPVo&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

Speed was good. Was hotter then hell today. Military felt strong, and sadly was a PR for me. Still, its moving up, and thats the important thing.

[byronsru24]

5-5 DE Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Rows 4 sets of 15
TKE's 3 sets of 25


DE Squat w/ 80lb of chain dbld over support chain
205 x 2 sets of 2
225 x 4 sets of 2
245 x 2 sets of 2



http://www.youtube.com/watch?v=rRQtwp4hUVs&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp


*Skipped the rest because I feel like heading down to see my old roomate from college. We get together usually once or twice a year and proceed to get hammered and re-live the college life for a day.

This usually results in both of us passing out in some random room (usually on the floor) in his house, his wife yelling at him, and me waking up with my liver and head hating me. We'll see what happens this time around, but I doubt it will be any different.

[byronsru24]

5-7 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Rows 4 sets of 15
External Rotations 3 sets of 15

CG Floor Press w/ 80lb of chain
Bar x 3
Bar + 40lb chain x 3
Bar + 80lb chain x 3
95 + chains x 3
135 + chains x 3
165 + chains x 1
185 + chains x 1
210 + chains x 1 PR
225 + chains x 1 PR **had more in me, but elbows were acting up a bit


JM's to throat
80lb of chain over the bar x 3 sets of 8

Overhand Rows
3 sets of 15

Pull aparts
3 sets of 15


Elbows started acting up a bit, so I stopped w/ a solid PR w/ the 225. Had more in me for sure. The JM's lit up my triceps, but didn't bother my elbows.


http://www.youtube.com/watch?v=gKu0-duB4Ls&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

[byronsru24]

5-9 ME Deadlift


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Rows 4 sets of 15


Pull off of 4 platforms
Bar x 3 x 2
*added quad mini's
x 3
*added dbld short mini's on top
x 3
95 + bands x 3
135 + bands x 3
165 + bands x 1
195 + bands x 1
235 + bands x 1
265 + bands x 1 PR
285 + bands x 1 PR



45deg back extensions w/ 25lb plate behind head
3 sets of 8

Wide grip Overhand Rows
3 sets of 12

Pdown Abs
3 sets of 20



http://www.youtube.com/watch?v=BKfaR-yMauI&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp


Real happy with my PR on these. The bar starts at a very difficult position for me because I use a lot of leg drive in my pulls. This setup is ALL back and hamstrings. The band tension kicks my ass, but its making me stronger and faster at the top, both of which I need plenty of.

[joey54]

Good explosion on the deadlift. Seem to be putting on some muscle?

[T o m m Y]

strong floor press man def had more in you..
strong pullin too!

[byronsru24]

Good explosion on the deadlift. Seem to be putting on some muscle?

Thanks man. It felt a lot slower then it looked. I've been packing on some beef, but I guess I don't really notice it much.


strong floor press man def had more in you..
strong pullin too!

Elbows were acting up a bit, otherwise I would have gone 245 next. Thanks though :D

[byronsru24]

5-12 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted pullups x 3 sets of 7
External Roations 3 sets of 15


DE Bench w/ 40lb of chain off ground at lockout
150 x 3 sets of 3
160 x 3 sets of 3


Standing Military Press (volume day)
5 sets of 10

Band assisted chins
4 sets of 7

Band pushdowns
100 reps



http://www.youtube.com/watch?v=Tc9umt6CpE4



Speed was good tonight. Elbows felt a lot better then last week too. The chains off the ground at lockout make these fucking suck, but my bench has felt rock solid on ME day, and I think these are one reason why.

[squatter69]

alot of good work in here pig. hope to see you at carls

[byronsru24]

alot of good work in here pig. hope to see you at carls

I'll be there pimple

[byronsru24]

5-14 DE Lower


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Rows 4 sets of 15
TKE's 3 sets of 25


DE Squat w/ 80lb of chain off ground at lockout
225 x 4 sets of 2
245 x 4 sets of 2


DE Pulls w/ chains over bar
275 + 80lb of chain x 3 singles
275 + 120lb of chain x 3 singles


Eagle Abs w/ 35lb plate behind head
3 sets of 5

Band Leg Curl
100 reps


*Speed was real good today. Everything felt solid.



http://www.youtube.com/watch?v=j9p9-5tqVSA&feature=youtu.be

[squatter69]

that reversal strength is lookin good man. that was really explosive. is that the only assistance you do

[byronsru24]

that reversal strength is lookin good man. that was really explosive. is that the only assistance you do

On speed day yes. Id rather do less shit, but push it hard.

[T o m m Y]

awsome DE day man.. solid speed all around ..

[byronsru24]

awsome DE day man.. solid speed all around ..

Thanks man

[byronsru24]

5-17 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted Pullups 3 sets of 7
External Roations 3 sets of 15


ME 2bd bench
Bar x 3
Bar x 3
95 x 3
135 x 3
185 x 1

*Added 2bd

225x1
255x1
285x1
315x1
335x1
360xmiss at the top


BB Extensions to forehead
65 x 3 sets of 12
70 x 12
75 x 12


Band Pull Aparts
5 sets of 12


Pushdowns 100 reps


First miss on the bench in a long while, so I'm not letting it bother me too much. Lost my tightness at the bottom, and flaired my elbows too soon. I have the strength to push it.


http://www.youtube.com/watch?v=PHV9gmKdcwk&feature=youtu.be

[squatter69]

you didnt settle the weight at all after u took it out of the rack

[byronsru24]

5-19 ME Lower


Warmups
Band traction upper
Band traction lower
Foam rolling
Pulldowns 4 sets of 15


ME Suspended Gmings w/ 120lb of chain
Bar x 5 x 2

*Added 120lb of chain

95x3
135x3
185x3
225x3
255x1
285x1
315x1
345x1 *Then proceeded to try and focus and not vomit for the next 10 minutes or so


More GMings
225 + 120lb of chain x 3 sets of 5


PDown Ab work (heavy)
4 sets of 12


Band Leg Curl
100 reps


http://www.youtube.com/watch?v=f6f_9lrTl2M&feature=youtu.be


While the GMing sure wasn't pretty, this was one of those days where my goal was just to strain and get the fuckin weight up. I felt it in the muscles that I was targeting too....hammies, ass, and low back were all shot to hell after this. Saw stars and had to sit for the next 10 minutes and focus on not vomitting. After that It took everything I had to do 225 for the 3 sets of 5. I'm going to start throwing in more overall work like this. It can only help me.

[squatter69]

Looked brutal man. had to have seen some floaters after that

[byronsru24]

5-21 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band Assisted Pullups 3 sets of 8
External Rotations 3 sets of 15


DE Bench (Straight weight)
160 x 4 sets of 3
175 x 4 sets of 3

Standing Military Press
95 x 5
115 x 5
135 x 3 sets of 6


Underhand Rows
6 sets of 15


Pushdowns
100 reps



http://www.youtube.com/watch?v=2XWmoZqxJig&feature=youtu.be

Was hotter then hell today. Sliding on the bench a bit. I haven't done straight weight in awhile, so it was a nice change of pace. Speed felt good. Otherwise just putting in the work for the July push/pull meet

[squatter69]

nice speed. humerous military presses

[byronsru24]

nice speed

Thats one of many reasons why I still bench more then you pimple

[byronsru24]

5-24 DE Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Row 5 sets of 15
TKE's 3 sets of 25


DE Squat (Straight weight)
225 x 5 sets of 2
240 x 5 sets of 2

DE Pulls
315 x 8 singles


Pdown Abs
5 sets of 15


Band Leg Curl
100 reps



http://www.youtube.com/watch?v=W8WnI-sPa9I&feature=youtu.be

Squats felt real explosive tonight, and my pulls were snappy too. Pretty happy w/ how training went tonight

[squatter69]

Do something wrong so I can criticize

[byronsru24]

5-26 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Row 5 sets of 15
External Roations 3 sets of 15


Bench vs dbld mini's
Bar x 5 x 2
95 x 3
135 x 3
185 x 1
205 x 1
225 x 1
245 x 1 PR *Probably had 260 here if I really wanted to go balls out
225 x 1


CG 3bd vs dbld mini's
185 x 3 sets of 5


UH Rows
3 sets of 12

Band Pull Aparts with light band
3 sets of 15



http://www.youtube.com/watch?v=Ue7yTaxxZVM&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

Real happy w/ training tonight. Really focused on taking the bar out and getting set before going into the bench. Going to be doing and focusing on more singles up till the meet. Got some advice from my buddy Frank who trains at Lexen and I'll be throwing in some heavy CG pressing in the 4-6 rep range after my ME movement. He said its been helping a lot of their guys there so I'll give it a go and see what happens.

[byronsru24]

5-28 ME Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Row 5 sets of 15
TKE's 3 sets of 25


Squat w/ 120lb of chain
Bar x 5 x 2
135x2
185x2
225x2
275x1
315x1

**added Inzer wraps
345x1

**added black Metal wraps
370x1 PR and smooth

*Elbows were really pissed after this so dropped it down for some rep work instead of going heavier


More squats w/ 120lb chain
225 x 3 sets of 5


45deg weighted abs
3 sets of 10



http://www.youtube.com/watch?v=0sjW9MN1AFM&feature=youtu.be


Felt really strong today. Elbows were a bit pissed off cause of the swaying chains, so I shut it down once I hit the 370. Had more in me for sure. I'm really focusing this cycle on more overall volume w/ the main movement and keeping my bar speed really high. I'm not a grinder. If I have to grind out a lift, the rest of my week is just shot. So far this is working real well. Now its time to de-populate the world of cow and chicken cooked over an open flame.

[joey54]

I like the idea of close gripping. I have been doing them for some time after bench and feel it is helping.

[squatter69]

both workouts looked pretty smooth man no grinding at all. you had quite alot left in those squats

[byronsru24]

I like the idea of close gripping. I have been doing them for some time after bench and feel it is helping.

Buddy of mine suggested it, said it was helping him and his training partners with their raw bench especially. Time will tell if they do the same for me.

[byronsru24]

both workouts looked pretty smooth man no grinding at all. you had quite alot left in those squats

Thats the idea. Handle heavy weights, but still keep my bar speed high. On meet day its another story though.

[byronsru24]

5-31 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted Chins 4 sets of 8
External Rotations 3 sets of 15


DE Bench (Straight weight)
155 x 2 sets of 3
175 x 4 sets of 3
185 x 2 sets of 3 *moved pretty well


Standing Military Press
95x3
115x3
135x3
150x3
165x3 *thought it was a PR, but it wasn't haha.


Overhand Rows
3 sets of 12

Pushdowns
100 reps


http://www.youtube.com/watch?v=xCLZV7eA-y4&feature=youtu.be


Really had to rush through training tonight, but got the work in that I needed. Benches felt solid, Military press was strong as well. I thought it was a PR, but it wasn't haha. Looking back though, my last 165x3 was a ball buster while this one I had another rep or 2 in me, so thats still progress.

[squatter69]

Lookin slow why did you go so heavy on your dynamic work

[byronsru24]

Lookin slow why did you go so heavy on your dynamic work

Took it slower on the eccentric because elbows were still acting up a bit. Looking back the sets weren't that much slower then my other top sets on the concentric, and thats what matters. Im planning on going heavier with straight weight since Im not using any bands or chains on the bar.

[muscle_g]

Nice weights on the overhead press!!

[byronsru24]

Nice weights on the overhead press!!

Its pitiful George haha...but its improving so thats all that matters.

[byronsru24]

6-2 DE Squat / DL


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
TKE's 3 sets of 25


DE Squat (Straight weight)
240x6 sets of 2
255x4 sets of 2


Speedy Pulls
315 x 8 singles


Back Raises w/ 35lb hat
3 sets of 6 PR


Eagle Situps w/ 35lb hat
3 sets of 6 PR


Underhead Rows
3 sets of 12

Leg Curls w/ Avg Band
3 sets of 25



http://www.youtube.com/watch?v=rsw_BjL_70s&feature=youtu.be

Felt pretty energetic today. Must have been the junior bacon cheeseburgers my g/f was so nice to get me for lunch before training haha. Squats and pulls were fast. Hit PR's on both the back raise and eagle situps. These 2 exercises are an easy way for me to see how my low back and core strength are holding up.

Decided to do some more rows and some leg curls just to get some extra volume in.

[squatter69]

Perfect as usual man. What is an eagle situp

[byronsru24]

Perfect as usual man. What is an eagle situp

Only difference is I hold a 35lb plate behind my head


http://www.youtube.com/watch?v=_6uk-rpOSS0

[byronsru24]

6-5 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
External Rotations 3 sets of 15


CG w/ 120lb of chain
Bar x 3 x 2

*add 80lb of chain
Bar x 3

*add another 40lb of chain (120lb of chain total)
Bar x 3

95 + chains x 3
135 + chains x 3
185 + chains x 1
205 + chains x 1
225 + chains x 1
245 + chains x 1 PR
225 + chains x 1

CG 2bd w/ 120lb of chain (long pauses on each rep)
165 + chains x 3 sets of 5


Rows
5 sets of 10


Band Pull Aparts
5 sets of 15



http://www.youtube.com/watch?v=pmZ1cfI2cvQ&feature=youtu.be


Feeling the best I ever have on the bench. The 245 was a 10lb PR and was easy. Goal for this training cycle is not to go balls out on my ME exercise, but get lots of work in w/ heavy singles, but keep bar speed as high as I can. Did some down sets off a 2bd w/ 165. The long pauses killed me, and hammered my triceps and shoulders good.

[joey54]

Big PR with room to spare.

[byronsru24]

Big PR with room to spare.

The last few years I've done it differently...I used to go balls to the wall on my ME stuff, then the rest of my training would be shit. Since I've focused on hitting smaller PR's, but leaving something in the tank my lifts have shot up, and my technique has gotten a lot better too. Meet day is when I let it all out. No one cares what you CGBP w/ 120lb of chain in your basement haha

[squatter69]

Excellent benching man. Did you move your grip in even more?

[byronsru24]

Excellent benching man. Did you move your grip in even more?

CG for me now is index on the smooth part of the bar...hammers my triceps like no other.

[ehubbard]

The last few years I've done it differently...I used to go balls to the wall on my ME stuff, then the rest of my training would be shit. Since I've focused on hitting smaller PR's, but leaving something in the tank my lifts have shot up, and my technique has gotten a lot better too. Meet day is when I let it all out. No one cares what you CGBP w/ 120lb of chain in your basement haha


Put more weight on the bar pussy!

[larsen540]

Great job here man you are putting in work. Keep it up

[byronsru24]

Great job here man you are putting in work. Keep it up

Thanks man

[byronsru24]

6-7 ME DL


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15


DL w/ plates on 4 platforms vs quad mini's
Bar + quad mini's x 3 x 2
95 + bands x 3
135 + bands x 3
225 + bands x 1
275 + bands x 1
315 + bands x 1
355 + bands x 1
385 + bands x 1 PR
355 + band x 1


Pulls w/ plates on 4 platforms vs quad mini's
275 x 3 sets of 5 (really focused on pushing the hips through on these)


Pdown Abs
3 sets of 15


http://www.youtube.com/watch?v=HqqDX_qmfbw&feature=youtu.be


Pulls always destroy me, and pulls against bands are even worse. But they work better then anything else, so I have to throw them in during a meet prep. I'm 5 weeks out right now, and everything is feeling great. Going to take an easy week and let my elbows rest up a bit, then I should be good to go training wise till the meet.

[squatter69]

Nice pulls that last set took a while. I am sure you will feel that tomorrow

[byronsru24]

6-9 Deload Upper



Wide Grip Overhand Row
5x15


External Roations
3x15


Vbar Pdown
3x12


Face Pulls
3x15


Pushdowns
100 reps



Done in 20 minutes. Did some stretching and foam rolling as well. Going to stick to some volume assistance work this next week, then hitting it hard till the meet.

[byronsru24]

6-15 DE Bench



Warmup
Band traction
Foam Rolling
Overhand Row 5x15
External Rotations 3x15


DE Bench
160 x 3 sets of 8


Standing Military Press
135 x 3 sets of 7


Band Assisted Pullups
3x10


Pushdowns
100 reps



http://www.youtube.com/watch?v=FYRoJ3HjDlE&feature=youtu.be


Felt good to get back to training again. Speedy benches felt very fast, and Military press was a lot stronger then I expected.

[byronsru24]

6-17 DE Squat / DL


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
TKE's 3 sets of 25


DE Squat (Straight weight)
225 x 10 sets of 2


Speedy Pulls
275 x 8 singles


Back Raises w/ 35lb hat
3 sets of 7 PR


Eagle Situps w/ 35lb hat
3 sets of 7 PR



http://www.youtube.com/watch?v=Jqvb0xtGp5I&feature=youtu.be


Dropped the weight a bit on my DE Work. Close to a meet I always seem to respond better with lower then normal weights on my DE Day. Since I'm less then 4 weeks out this will be the plan and should result in a 600 pull for me.

[squatter69]

Looking fast there man. Why the straight weight

[byronsru24]

Looking fast there man. Why the straight weight

This close to a meet I get in more overall 1's on ME day, and more total volume on ME day. That will cause my DE day to suffer if I go too heavy. Goal on speed day right now is keep bar speed as high as possible, the weight isn't the issue.

[byronsru24]

6-21 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
External Rotations 3 sets of 15


Bench vs dbld mini's + 80lbs of chain
Bar x 3
Bar x 3
Bar + Dbld mini's x 3
Bar + Dbld mini's + 80lb of chain x 3
95 + bands + chains x 3
135 + bands + chains x 3
155 + bands + chains x 1
175 + bands + chains x 1
195 + bands + chains x 1
210 + bands + chains x 1
225 + bands + chains x 1


CG w/ dbld mini's + 80lb of chain
135 x 3 sets of 5


Underhand Row
3 sets of 12

Band Pull Aparts
3 sets of 20



http://www.youtube.com/watch?v=0xl9FP-Ho1Y&feature=youtu.be


Never tried this movement before, so I figured why not. Weight was 282 on Monday after walking around for 4+hrs in the 90degree heat at the cleveland zoo. First time I weighed myself in awhile. Waist is smaller then when I was 260ish, so thats a plus. Bloated and carbed up I bet I'll hit 290 on meet day.

On a side note, my chucks that I've had since I started powerlifting years ago have finally been retired due to falling apart haha. My girlfriend however saw this comming and ordered me a new pair as a surprise. I guess I'll let her stick around for awhile longer.

[ehubbard]

Are you kidding me? I know you don't want to push to a near max but that wasn't close to a max.

[byronsru24]

6-23 ME GMing


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15


Suspended Gmings with a close stance
Bar x 5
Bar x 5
95 x 3
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1 PR



Pulldown Abs
4 sets of 15

Leg curls w/ avg band
100 reps



http://www.youtube.com/watch?v=HaXzzi7Hi1E&feature=youtu.be


The GMings fucking killed me haha. Had to fight to keep from puking after my last single. The plan was to do a few down sets w/ 275-315 after but After rep #1 with 315 my entire back cramped up so I called it a day. The goal for today is STRAIN. I definetly achieved that goal.

[squatter69]

nice lift but did u swing to get it started

[byronsru24]

nice lift but did u swing to get it started

Thats why you do these, instead of off pins....you can get the bar into the proper start position

[byronsru24]

6-25 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
External Rotations 3 sets of 15


DE Bench w/ straight weight
160 x 8 sets of 3


Standing Military Press
170 x 3 PR


Band assisted Chins
4 sets of 8

Pushdowns
100 reps


http://www.youtube.com/watch?v=Us0VNyaCDqs&feature=youtu.be


Benches were fast and smooth. PR on military press felt solid. I should be up to 185 for reps soon enough Otherwise not much to write about.

[byronsru24]

6-28 DE Squat

Warmup
Band traction upper
Band traction lower
Foam rolling
Pulldowns 5 x 15
TKEs 3 x 25

DE Squat
225 x 10 doubles

DE Pulls
315 x 7 singles


45 deg back raise
35 lb plate behind head x 3 sets of 8 PR



Eagle abs
35lb plate behind head x 3 sets of 8 Pr




http://www.youtube.com/watch?v=bNlYkwGctY4&feature=youtu.be

Was super busy at work so needless to say this was not fun. Speed was great and low back and abs have never been stronger.

[ehubbard]

Those MP's look much better ;)

[byronsru24]

6-30 ME Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
External Rotations 3 x 15

Floor Press
Bar x 3 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
305 x 1 PR
315 x 1 PR!


Close Grip Floor Press
225 x 3 sets of 5


Underhand Row
3 sets of 15


Band Pull Aparts
2 sets of 15
1 set of 25



http://www.youtube.com/watch?v=rZxOZZKN_qc&feature=youtu.be


Was pretty happy with this tonight. Last floor Press I did was an ugly 295 and that translated to a 320 bench at a meet w/ room to spare. Hitting 315 as easy as I did until the very top means a mid 3's bench is definetly there.

Oh yea, my brother looks JACKED in this video btw.

[byronsru24]

7-2 ME Squat

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
TKE's 3 x 25

Squats w/ Rev Mini's (Knee Sleeves only)
Bar x 3 x 2
135 x 3
225 x 3
**Added Rev Mini's**
315x1
365x1
405x1
445x1
475x1 PR
495x1 BIG PR



http://www.youtube.com/watch?v=w2Xgcnxtzrw&feature=youtu.be

Elbows were hating me by this point, and I was running late to get ready for work, so I shut it down here. Definetly had more then 495 in me. Will do my assistance stuff later.

[byronsru24]

7-4 DE Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
External Roations 3 x 25


DE Bench (Straight Weight)
160 x 8 sets of 3


Chaos Standing Military Press
65 x 8
85 x 8
105 x 8 x 3 sets *These were a lot harder then they looked


Underhand Row
5 sets of 15


Pushdowns
100 reps



http://www.youtube.com/watch?v=Mb60zQ_9wPY&feature=youtu.be


Training went well today. Speed on the bench was good, and my arch is also getting better. It helps to have a gullet as well. The chaos bench fucking murdered my shoulders. It was suggested to me by an old training partner of mine, and he warned me "They will light your shoulders up like nothing else, so go light on them". He wasn't bullshitting me.

[squatter69]

Things are picking up in here man looks like your bench will be respectable soon

[joey54]

Reverse band squat looked comfortable for sure.

[byronsru24]

Reverse band squat looked comfortable for sure.

Felt heavy, but moved really fast. Shutting it down when I did was a good call, cause my elbows are still a bit sore. If they lowbar didn't help my squat so much I'd hold the bar higher, but I bet I get a good 50lbs from the lowbar position so Ill just have to learn to man up and deal with the pain

[byronsru24]

7-8 DE Squat / DL

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
TKE's 3 x 25


DE Squat (Straight Weight)
225 x 8 sets of 2


DE Pulls
315 x 6 singles


Pdown Abs
3 sets of 15


Band Leg Curl
100 reps



http://www.youtube.com/watch?v=yK7sWWBq7v0&feature=youtu.be

Last training session till the meet. Cut back on the volume a bit on my squats and pulls. Weights moved fast. I'm ready for that 600 pull.

[squatter69]

Good speed. You better get 600 on saturday pig

[byronsru24]

Meet went perfect. Weighed in at a svelt 272. Didn't end up having a DL bar to use, so warmups were harder then usual. Went 500-575-600 for a big PR.


http://www.youtube.com/watch?v=YbL-cN5TPyw&list=UUAGolbfozdu8KVgNuyVbDZA&index=2&feature=plcp



Also, got to see Rudy Hillyard lift. Even though he didn't get a lift in I hear all kinds of excuses why people can't do certain exercises (I got an xyz injury, doing xyz exercise hurts, I have bad knees, I have a bad back, blah blah blah). Here's a man who doesn't have much use of his legs, can barely walk, and has to be strapped to the bench. But he's still training, getting on the platform, and kicking ass. Whats your excuse?


http://www.youtube.com/watch?v=6O5f92QJs4k&list=UUAGolbfozdu8KVgNuyVbDZA&index=1&feature=plcp

[ehubbard]

No vids of the 600?

[byronsru24]

No vids of the 600?

Jess got too excited and forgot to film it haha.

[byronsru24]

7-16 DE bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
External Roations 3 x 15


DE Bench (w/ 40 & 80lb of chain)
135 + 40lb of chain x 3 sets of 3
135 + 80lb of chain x 3 sets of 3


Standing Military Press
135 x 5 sets of 5


Overhand Row
4 sets of 15


Pushdowns
100 reps



http://www.youtube.com/watch?v=0d4pkcaOOvI&feature=youtu.be

Solid training today. Speed was good, and Military press felt real strong.

[squatter69]

Nice lift bro Im glad to see you get past that barrier. And Ive seen Rudy lift before. Really puts the people who make excuses in perspective

[byronsru24]

7-19 DE squat and Pull

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
TKE's 3x25


DE Squat (w/ 80 & 120lb of chain)
185 + 80lb of chain x 4 sets of 2
185 + 120lb of chain x 4 sets of 2


DE Pulls w/ short mini's looped around bar
275 + bands x 6 singles


Overhand Row
5 sets of 12


Leg Curls w/ Avg band
100 total reps


Pulldown Abs
5 sets of 12




http://www.youtube.com/watch?v=uW_NrjsPfic&feature=youtu.be

For the next few months, I'm going to really focus on improving my bar speed midway through the lifts on my speed day. I looked at all my ME squats and benches for the past 6-8 months. My bar speed out of the hole is fine, midway is where I start to stall out a bit. I'll be using more chain weight both on the squat and bench, and a little less bar weight.

[byronsru24]

7-21 ME BEnch

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
External Rotations


CG Bench w/ 120lb of chain + dbld mini's + short mini's
Bar x 3
Bar + Dbld mini's x 3
Bar + Dbld mini's + short mini's x 3
Bar + Bands + 40lb of chain x 3
Bar + Bands + 80lb of chain x 3
Bar + Bands + 120lb of chain x 3
75 + Bands + chain x 3
105 + Bands + Chain x 3
135 + Bands + chain x 3 *Holy shit was this heavy and hard as shit


Overhand Rows
3 sets of 15



http://www.youtube.com/watch?v=svYQbPucQoI&feature=youtu.be


Got this crazy idea from one of my buddies. Honestly, this was one of the hardest most ball breaking ME benches I've ever done. It was pitiful feeling how HEAVY that shit was w/ just 135 on the bar. It damn near took everything out of me too. After the 135 set I was TOAST. Did a few sets of rows, and called it a day. Triceps are already lit up.

[joey54]

Good plan ahead with the speed work.

[byronsru24]

Good plan ahead with the speed work.


It should do the trick. Planning on doing the Lexen/RPS meet in Columbus in December, so we'll see how much it helps.

[byronsru24]

7-23 ME Squats

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
TKE's 3 x 25


Squats w/ 120lb of chain w/ Knee Sleeves
Bar x 3
Bar + 80lb of chain x 3
Bar + 120lb of chain x 3
135 + 120lb of chain x 3
185 + 120lb of chain x 3
225 + 120lb of chain x 3
275 + 120lb of chain x 3
315 + 120lb of chain x 3
345 + 120lb of chain x 3 PR
365 + 120lb of chain x 3 PR


Back Extensions
w/ Light band choked and around head x 8
w/ Light band + Mini band x 2 sets of 8


Situps on back extension w/ 25lb plate behind head
3 sets of 10



http://www.youtube.com/watch?v=vb9lFb9TTlc&feature=youtu.be

Other then it being hot as a sweaty ballsack in my basement training went well today. Got a lot of volume in on my squats. The 365 felt damn heavy at the top, but it moved well and I kept my arch so thats a big plus.

[byronsru24]

7-26 DE Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
External Rotations 5 x 15


DE Benches w/ chain
135 + 40lbs of chain x 3 sets of 3
135 + 80lbs of chain x 3 sets of 3


Standing Military Press
Bar x 3
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3 PR


Pushdowns
100 reps


Underhand Pdowns
5 sets of 15



http://www.youtube.com/watch?v=GrA1jxeqEeA&feature=youtu.be


Training went well today. Speed was good on the benches. Hit a PR on the military press. Life is good.

[byronsru24]

7-28 DE Squat/DL

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
TKE's 3 x 25


DE Squats w/ chain
185 + 80lbs of chain x 4 sets of 2
185 + 120lbs of chain x 4 sets of 2


DE Pulls w/ short mini bands through bar
275 x 6 sets of 1


Pdown Abs
5 sets of 15

Avg Band Leg Curls
100 reps


http://www.youtube.com/watch?v=FXC-fHb1uno&feature=youtu.be



Solid training today. Was sweating up a storm, but speed on squats and deadlifts was better then last time so things are looking good.

[byronsru24]

7-30 ME Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
External Rotations 3 x 15


ME Bench w/ reverse blue bands
Bar x 3
Bar x 3
95 x 3
135 x 3
**Added blue bands
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
375 x 3 *Stopped here...bicipital tendonitis was kicking in BAD. Hit the upright on the decent of the 3rd rep so I paused it an extra second.


Pushdowns
100 reps


Face Pulls
5 sets of 15



http://www.youtube.com/watch?v=v4AyiNLF6JE&feature=youtu.be


Other then my elbows hating me from the 275 set on I was pretty happy w/ my benching today. They haven't bothered me in awhile, but they sure made up for it today. If I took the decent super slow the pain was barely tolerable. Had another 20+lbs in the tank for sure. Next time around I'll go for a heavy single on these.

[squatter69]

u shouldve kept goin thats what ibuprofen is for

[byronsru24]

u shouldve kept goin thats what ibuprofen is for

Too bad it takes over an hour to kick in, and I didn't have any.

[byronsru24]

8-3 ME Deadlift

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15


ME Pull Plates on 4 platforms vs quad mini's + dbld short mini's

Bar + short mini's dlbld x 3 x 2 sets (from floor)
Bar + short mini's dbld + quad mini's x 3 x 2 sets (from floor)

**Added 4 platforms**

95 + bands x 3
135 + bands x 3
165 + bands x 3
195 + bands x 3
235 + bands x 3 PR



More Pulls Same setup as above
135 x 3 sets of 5


Pdown Abs
3 sets of 15


Overhand Rows
3 sets of 15



http://www.youtube.com/watch?v=tDRVuxcoD6Y&feature=youtu.be

I hate this movement. I hate this movement...I REALLY hate this movement. Having so little barweight is deceiving, but as soon as it starts moving, its a "HOLY SHIT" feeling. These really seemed to help my pull so I will keep them in once in awhile. Had a real solid PR on these, with PLENTY room to spare. I was pretty happy with this, because my old PR was damn near a pop your eyeballs out of your head pull.

Decided to do more overall volume afterwards, and my upper back and glutes are fried from this.

[byronsru24]

8-5 DE Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
External Rotations 3 x 15


DE Bench w/ chain

135 + 40lbs of chain x 3 sets of 3
135 + 80lbs of chain x 3 sets of 3


Chaos Standing Military Press
65 x 8
85 x 8
105 x 8
125 x 8 PR


Wide grip rows
4 sets of 15


Pushdowns
100 reps



http://www.youtube.com/watch?v=osTI4DArvXM&feature=youtu.be


Hotter then sweaty ballsack today. Speed was solid on bench. The chaos military kicked my ass again, but its a nice change of pace and should help w/ my overall shoulder strength/stability.

[byronsru24]

8-10 DE Squat/DL

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
TKE's 3 x 25


DE Squat w/ chain

185 + 80lbs of chain x 4 sets of 2
185 + 120lbs of chain x 4 sets of 2


DE Pulls standing on short mini's
275 x 6 singles


Avg Band Leg Curls
100 reps


Pdown Abs
4 sets of 15
1 set of 25



http://www.youtube.com/watch?v=9ScPEhJmPUc&feature=youtu.be

Felt real explosive today. Had to push training back this week due to things w/ the g/f and work, but the extra time off definetly helped.

[byronsru24]

8-12 ME Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations 3 x 15


CG Floor Press w/ Chain

Bar x 3
Bar + 40lb of chain x 3
Bar + 80lb of chain x 3
Bar + 120lb of chain x 3
95 + 120lb of chain x 3
135 + 120lb of chain x 3
155 + 120lb of chain x 3
175 + 120lb of chain x 3 *Felt solid. Stopped here as I had no spotter
135 + 120lb of chain x 5


Band Flys w/ Light band
5 sets of 15


Pullaparts w/ light band
5 sets of 15


Hammer Curls w/ Light band
5 sets of 15



http://www.youtube.com/watch?v=RYJNvy1sNkw&feature=youtu.be


Had more in the tank, but my brother wasn't around to spot today so I cut it short. My midrange/topend speed is getting much better.

[ehubbard]

Nice!

Why don't you drill another set of holes on the rack so you can set the pins to spot your floor press?

[byronsru24]

8-16 ME Lower

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15


Close Stance Gmings w/ Chains

Bar x 5
Bar + 40lbs of chain x 3
Bar + 80lbs of chain x 3
Bar + 120lbs of chain x 3
95 + chains x 3
135 + chains x 3
185 + chains x 3
225 + chains x 3
245 + chains x 3
265 + chains x 3 *Glute cramped BAD at the top of the last 2 reps. Stopped here


45deg back extensions w/ 25lb hat
3 sets of 10


Situps on back raise w/ 25lb hat
3 sets of 12


http://www.youtube.com/watch?v=rNTWFisqHk8&feature=youtu.be


The GMings damn near killed me. My glute kept cramping at the top of the last few sets. The 265 set it felt like it was tearing off on the last rep so I stopped. Weight felt light on my back and super easy till the top 1/4. Very weird.

[byronsru24]

8-18 DE Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations 4 x 15


DE Bench w/ Chains

135 w/ 40lb of chain x 3 sets of 3
135 w/ 80lb of chain x 3 sets of 3


Standing Military Press

95 x 5
115 x 5
140 x 3 sets of 5


Overhand Rows
3 sets of 10


Pushdowns
100 reps



http://www.youtube.com/watch?v=YRioWpXcV_U&feature=youtu.be


Good training session today. Bench was fast. Military felt strong.

[byronsru24]

8-20 DE Squat

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
TKE's 3 x 25


DE Squat w/ straight weight

225 x 4 sets of 2
245 x 4 sets of 2
265 x 2 sets of 2


Pdown Abs

100 reps in 1 longass set....this sucked



http://www.youtube.com/watch?v=wQid33BDePU&feature=youtu.be



Figured I'd take the chains off and see how my bar speed has improved...in one word....tons. Felt very speedy. Had to cut training a little short so skipped on my speed pulls and just did 1 longass set of ab work. Real happy with how my squats moved today.

[byronsru24]

8-22 ME Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations 3 x 15


Bench to 1/2 manpon

Bar x 3 x 2 sets
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3 PR
300 x 3 PR*this was ugly from the unrack on. Should have reset. Oh well


Face Pulls
4 x 15

Hammer Curls
4 x 15

Pushdowns
100 reps



http://www.youtube.com/watch?v=r1XHHxLKerw&feature=youtu.be



Had to train in the AM because my schedule at work is FUBAR this week. I HATE training in the morning haha. Haven't benched to a 1/2 manpon in over a year, so I figured wtf not. Sets felt real solid on the bench until the 300 set. That fucker was ugly from the unrack, to the last rep. I should have reset, but instead I kept going like a jackass. I still got in some good work though. Had another 15lbs or so even with the shit unrack.

[byronsru24]

8-25 ME Squat

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
TKE's 3 x 25


Squat w/ new Elitefts Onyx Bands

Bar x 5 x 2

***Added Avg bands

Bar + Bands x 3 x 2

***Added Light bands

Bar + Bands x 3
95 + Bands x 3
135 + Bands x 3
185 + Bands x 3
225 + Bands x 3 *This moved very well, and felt heavy enough for today, so I stopped


More Squats w/ bands/B]

135 x 5 x 3 sets

[B]Pdown Abs
3 sets of 25

Overhand Rows
3 sets of 15



http://www.youtube.com/watch?v=dswlaV7NL7w&feature=youtu.be


I haven't squatted against a lot of band tension in a long time. It helped my squat a ton before. So I anted up and got all new Onyx bands from Elite. I wanted to work up to something moderately heavy just to get a feel for this exercise. The 225 moved very well, and felt heavy enough so I stopped. Next time I will see what I really have in the tank for this. I was also gay afterwards, and actually measured how much tension was on the bands at the top it was 225lbs on the dog. 275 should be there for a triple next time around.

[byronsru24]

8-27 DE Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Roations 3 x 15


DE Bench (Straight Weight)

155 x 4 sets of 3
165 x 2 sets of 3
175 x 2 sets of 3


Standing Military Press

Bar x 3
95 x 3
115 x 1
135 x 1
155 x 1
180 x 3 PR *First rep was heavy as shit...got pissed off and got 2 more ez


Pushdowns
125 reps

Hammer Curls
4 sets of 15

Band Flyes
4 sets of 20



http://www.youtube.com/watch?v=I1NfV-0bs6M&feature=youtu.be


Speed bench felt very fast tonight. Elbows were ok, but started getting pissy on the last set or two. Military was strange. Weights all felt super light warming up for the 180 triple. The first rep w/ 180 felt heavy and hard as SHIT. Then I got pissed off and pumped out the last 2 easily. I felt like I could have had 5. Either way, it was a PR and I'm happy.

[byronsru24]

8-30 DE Squat / DL

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
TKE's 3 x 25


DE Squat w/ Light bands wrapped 2x around bottom of rack

185 + bands x 8 sets of 2


DE Pulls standing on Short Mini's

275 x 6 singles


Eagle Abs w/ 35lb hat
3 sets of 5

Leg Curls w/ Avg band
3 long sets *didn't count reps...didn't care



http://www.youtube.com/watch?v=u7n8I5UdPDc&feature=youtu.be


Speed was solid tonight....both on my squats and pulls. Works been crazy lately, but it should be a lot better in a few days. In a few weeks its time to kick it up a notch and get ready to start a meet cycle for the December Lexen meet in Columbus.

[byronsru24]

9-1 ME Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations


CG Bench w/ 120lb of chain

Bar x 3 x 2

**added 80lb of chain**

Bar + chains x 3

**added 40lb of chain (120lb of chain total)**

Bar + chains x 3
95 + chains x 3
135 + chains x 3
185 + chains x 3
205 + chains x 3 PR


More CG Benching w/ 120lb of chain

135 x 3 sets of 5


Band Hammer Curls
3 sets of 15

Flyes
3 sets of 15

Pushdowns
100 reps



http://www.youtube.com/watch?v=-trEwkCaRAM&feature=youtu.be


Felt good on the bench tonight. Weights all had good speed and moved well. Elbows are 100%. I think the high rep hammer curls are helping that, so I'm keeping them in from here on out. Lockout is feeling super strong lately. Work should be more toned down for awhile, so less stress ='s better training.

[H_M]

how's your training going with the heat? are you still cleaning pools?

[byronsru24]

how's your training going with the heat? are you still cleaning pools?

I HATE training in the summer....the heat kicks my ass. The pool cleaning gig was only while I was in college. Since then I've worked at a few jobs. I currently work at a Verizon Wireless agent, but am trying to get a State Job. Gotta start thinking longterm now as far as careers go.

[byronsru24]

9-3 ME DL

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15


ME DL w/ Plates on 4 platforms

Bar x 5 x 2

**Added new Elitefts short mini's dbld under rack**

Bar + Short Mini's x 3
Bar + Short MIni's x 3

**Added new Elitefts Onyx mini's quadded under rack**

Bar + Bands x 3
95 + Bands x 3
135 + Bands x 3
165 + Bands x 3
195 + Bands x 1
215 + Bands x 1

**After this, I was shot. Was twitching, saw stars, the whole 9 yards.


45deg back raises w/ Light band over neck
3 x 10


Pdown Abs
3x15



http://www.youtube.com/watch?v=txfCAvNaoWA&feature=youtu.be


The new bands sucked like hell. Have no idea how much band tension it added up to, but it felt like a shitload. I planned on doing a few down sets after the heavy singles, but the 10 minutes after I pulled the 215 were spent trying to see straight again, and stop my triceps and hamstrings from twitching LOL.

[byronsru24]

9-9 DE Bench (Week 1 Meet Training for December Lexen)

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations 4 x 15


DE Bench w/ Short mini's

135 x 6 sets of 3

**Elbows felt good
**Speed 8/10



Standing Chaos Military Press
95 x 8
115 x 8
135 x 8 PR


Wide Grip OH Pdowns
3 x 15

Face Pulls
3 x 15

Hammer Curls standing on Light band
3 x 15


http://www.youtube.com/watch?v=WssM9Hlc5Fc&feature=youtu.be


De-load week over....time to get after it. Going to throw in some speed benching with bands and see how the elbows fare. I'll make sure if I do DE bench with bands, I'll do my DE Squat work on the same week w/ chains or straight weight. On my ME day that week I'll also either do chains or straight weight. For whatever reason my puny elbows can only handle the bands 1 training session a week.

Either way, Speed was good, but could have been a hair better. Felt strong w/ the military presses. Got 11 training weeks before my fatass gets back on the platform.

Oh yea.....HERE WE GO STEELERS! HERE WE GO!

[byronsru24]

9-11 DE Squat and DL(Week 1 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
TKE's 3x25


DE Squats w/ 80lb of chain

185 x 4 sets of 2
205 x 4 sets of 2

**Elbows felt perfect
**Speed 8/10



DE Pulls w/ 80lb of chain

275 + chains x 6 singles


45deg back raise w/ 35lb hate

3 sets of 9 PR


PDown abs

3 x 15



http://www.youtube.com/watch?v=Rt69b5WyhqI&feature=youtu.be

Had to train late tonight....felt a bit off early on, but speed picked up as things progressed. Felt real snappy on my pulls tonight as well. Tme to get some sleep.

[byronsru24]

9-14 ME Bench(Week 1 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations 3 x 15


CG Bench w/ 120lb of chain

Bar x 3 x 2
Bar + 80lb of chain x 3
Bar + 120lb of chain x 3
95 + chains x 3
135 + chains x 3
165 + chains x 1
195 + chains x 1
225 + chains x 1
250 + chains x 1
225 + chains x 1



Regular Grip w/ 120lb of chain

135 + chains x 3
155 + chains x 3
175 + chains x 3



High Rows

3 x 15


Hammer Curls

3 x 15



http://www.youtube.com/watch?v=MCldGgPBG58&feature=youtu.be

Felt solid on the bench today. Had another 10+lbs and speed was real good till the top 1/4. Great way to start off the training cycle for the meet.

[byronsru24]

9-17 ME Squat(Week 1 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
TKE's


Squats w/ Rev mini's
Bar x 3
Bar x 3
135 x 3
185 x 3
225 x 3

**Added dbld mini's**
315 x 3
365 x 3
405 x 1

**Added Black Metal Wraps
455 x 1
495 x 1
535x1 PR
550x1 PR *Saw some stars after this one....this was my goal for the day



http://www.youtube.com/watch?v=B3pzRZQJ0dc&feature=youtu.be


Did nothing else because I was lazy haha.


550 was solid. Haven't worn my wraps since last october, and it was a bitch walking shit out with them. On my heavy squat days until the meet I'm going to wrap up for a few sets to get used to them. Otherwise I felt great. Had another 15-20 in me for sure. so 500 should be no problem at the meet whatsoever.

[byronsru24]

9-20 DE Bench(Week 2 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Overhand Row 3 x 15
Underhand Row 3 x 15
External Rotations 3 x 15


DE Bench w/ 40lb of chain

135 x 3 sets of 3
150 x 3 sets of 3


Standing Military Press

95 x 3 sets of 10


Pullups w/ band assist

3 sets of 8


Hammer Curls

3 sets of 15


Pushdowns w/ miniband

100 reps



http://www.youtube.com/watch?v=sMUwO1mPduQ&feature=youtu.be


Speed was ok today. Tomorrow will be the day from hell because of all the fucking apple fanatics. Even though I'll be making $$ I hate the Iphone5 already haha.

[byronsru24]

9-24 DE Squat and Pull(Week 2 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Overhand Row 3 x 15
Underhand Row 3 x 15
TKE's 3 x 25


DE Squat (Straight weight)

225 x 6 sets of 2
250 x 2 sets of 2
260 x 2 sets of 2 *All were fast as they should be


DE Pull

275 x 6 singles
295 x 2 singles


Pdown Abs

3 sets of 15




http://www.youtube.com/watch?v=sg0tS3og1wE&feature=youtu.be


Training went real well considering I've hardly gotten any sleep in the past few days. Long story short:

You've probably all heard the phrase "They don't make em like they used to"....well apparantly that applies to how tough some old people are too.

72hrs ago, my gramma had a large portion of her brain removed, and a 20% chance to survive. Not only that, but the portion of her brain that was removed is responsible for motor control, and muscular movement as well. At the time, we didn't know if she DID somehow survive, if she'd end up being a vegetable, and unable to move, eat, or breathe on her own ever again.

2 days later she is now breathing on her own, moving her limbs, and TALKING as well! She isn't out of the woods yet, and she has a long and hard recovery but the important thing is she's still there. She will get through this. The doctors said its basically nothing short of a medical miracle. I've never been a religious person, I just think its my gramma being the tough old bitch that she is.

With that being said, I cut training short today to go visit her, and it was the best thing I could have done. She is truely an inspiration to me.

[byronsru24]

9-28 ME Bench (Week 2 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Overhand Row 3 x 15
Underhand Row 3 x 15
External Rotations 3 x 15


Bench w/ Reverse strong bands

Bar x 5
Bar x 3
95 x 3
135 x 3
225 x 3

**Added reverse strong bands**

275 x 3
315 x 1
345 x 1
375 x 1
405 x 1
435 x Miss


Overhand Wide Grip row

3 x 15


Face Pulls

3 x 15


Hammer Curls

3 x 15


Band Pushdowns

100 reps




http://www.youtube.com/watch?v=MPpU3Wb4Ut0&feature=youtu.be


Work has been nuts lately, and between that and visiting my gramma when I can in the ICU training hasn't been happening the way I'd like. Felt real good benching tonight until the 435 set. 1/2 way up my entire back locked up hard. Grinded it up to about 3/4s of the way then lost it lol. Haven't had that happen to me in awhile, so I'm not going to get all mental about it.

[byronsru24]

10-1 ME DL (Week 2 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Overhand Row 3 x 15
Underhand Row 3 x 15


DL w/ plates on 4 platforms vs quad mini's

**Added quad mini's right away**
Bar x 5
Bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
390 x 1 PR *This fucking sucked


More Pulls w/ same setup
275 x 5 x 3 sets



Pdown Abs
3 x 12


Band Leg Curls

3 sets x a bunch of reps



http://www.youtube.com/watch?v=sLM-WU-SM20&feature=youtu.be

Was very happy w/ this PR pull today. I'm early in my training cycle, and my pull feels stronger then its ever been. All the volume after the heavy 1's kicked my ass so I took it easy on assistance work for the day.

[byronsru24]

10-5 DE Bench (Week 3 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Overhand Row 3 x 15
Underhand Row 3 x 15
External Rotations 3 x 15
Pdown Abs 3 x 15


DE Benches

135 + 40lbs of chain x 3 x 3 sets
135 + 80lbs of chain x 3 x 3 sets


Standing Military Press
95 x 3
115 x 3
135 x 3
155 x 1
170 x 1
185 x 3 PR
135 x 5
135 x 5
135 x 5



Chins
5 sets



http://www.youtube.com/watch?v=yIjA5_QcHUI&feature=youtu.be


Felt awesome tonight. Really felt speedy on the bench. Put a bit of leg drive in for the militaries, but thats ok by me. Going to do that for awhile to push my military up some. Otherwise did a bunch of sets of chins w/ my bodyweight and called it a night

[jason2459]

See you're still trying to kill yourself with those quad bands. Those suck. Oh yeah, hey.

[byronsru24]

10-8 DE Squat and Pull (Week 3 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
Overhand Row 3 x 15
Underhand Row 3 x 15
TKE's 3 x 25
Pdown Abs 3 x 15


DE Squats w/ light band wrapped 2x over bottom of rack

185 x 2 sets of 2
205 x 4 sets of 2
225 x 2 sets of 2


DE Pulls
275 x 4 singles
295 x 4 singles



Pdown Abs
5 sets of 15



http://www.youtube.com/watch?v=ZaG7Xr9sfsI&feature=youtu.be


Felt strong and fast. Got through this in about an hour.

[jason2459]

Caught up with your training log here now. Hope your grandma is doing ok now. Nice 600 pull in your last meet too.

[byronsru24]

10-11 ME Bench (Week 3 Meet Training for December Lexen)

Warmup

Band traction upper
Band traction lower
Foam rolling
External Rotations 3 x 15


Bench vs new EFTS Onyx Mini's
Bar x 5
Bar x 5

**Added mini's**

95 x 3
135 x 3
165 x 3
195 x 3
225 x 1
245 x 1
265 x 1 PR
245 x 1


Overhand Row
3 x 15

Underhand Row
3 x 15

Hammer Curls
3 x 15

Pdown Abs
3 x 15



http://www.youtube.com/watch?v=POqX0t21bP8&feature=youtu.be


Felt strong today. Got a solid PR w/ a bit of room to spare.

[jason2459]

How do you like the Onyx bands? My bands were pretty old and just got a new set of the onyx bands too. I don't like they are all black which I'll get over but they seem to have more bite as they stretch out.

[byronsru24]

Last post in here for a long time I Think....I just got a call from my girlfriends parents....she was killed in a car accident while driving to the airport to come home from a big company meeting in California. Needless to say I'm still in a state of shock from it. I've loved this woman for years, had just paid off an engagement ring, and was going to propose to her on our anniversary and to have her taken like this is just a bit too much for me to handle right now. I need some time to sort this out, so I won't be posting here for awhile.

[ehubbard]

My heart aches for you B.

[byronsru24]

Life must go on. I figured I'd not bother training again until I felt like it. I'm not doing the Lexen meet anyway because quite frankly my head still isn't into it 100%, and I"m not someone to halfass things. For now I'm just going to take it week by week and see how things go training wise. Here's the past few training sessions..


10-27 DE Squat


DE Squats straight weight
225 x 3 sets of 2
245 x 3 sets of 2
265 x 2 sets of 2


DE Pulls Straight weight
275 x 6 singles

Pdown Abs
3 x 15

Underhand Row
3x15




10-29 DE Bench


DE Bench straight weight
135 x 3 sets of 3
150 x 3 sets of 3


CG Floor Press
225 x 5
225 x 5
225 x 5


Pushdowns
3 sets


Overhand Row Row
3 sets of 12


Hammer Curls
3 sets of 15





11-5 ME Lower


Suspended GMings
Bar x 5
Bar x 5
95 x 3
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
375 x 3
405 x 3 PR


More Gmings
275 x 5 x 3 sets


Pdown Abs
3 x 15


Overhand Row
3 x 10




11-8 ME Bench


CGBP
Bar x 5
Bar x 3
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 3 PR


Wide Grip Bench (Pinkie on rings)
225 x 5
225 x 5
225 x 5

Chins
3 sets


Pushdowns
3 sets

[H_M]

sorry to hear that brian. benchpress is looking good though

[byronsru24]

sorry to hear that brian. benchpress is looking good though

Thanks man.

[byronsru24]

11-11 DE Squat


DE Squats straight weight
225 x 8 sets of 2


DE Pulls Straight weight
275 x 6 singles

Back Raise vs choked light band
3 x 10

Pdown Abs
3 x 20


Had a lot of anger today. Didn't care that it was 225, just wanted to get as much speed into the bar as possible.

[byronsru24]

11-13 DE Bench


DE Bench w/ 40lb of chain dbld
135 x 6 sets of 3


CG Floor Press
2 sets of 5
2 sets of 3

Overhand Rows
4 x 12

Hammer Curls
3 x 15

Going to keep the weight light on speed day for another week or two, then start going a bit heavier. Heads still not 100% into training, but I did manage to talk to a friend of mine for the past 10 years the other day about everything and it definetly helped.

[byronsru24]

11-17 ME Pull


Pull w/ plates on 4 platforms while standing on 45lb plate vs quad mini's
Bar x 5
Bar x 3

**Added quad onyx mini's

135 x 3

**Stood on a plate after this

185 x 3
225 x 3
255 x 3
285 x 3
315 x 3 *shut it down here


Took plate away, pulled standing on the floor vs quad mini's
225 x 3 sets of 5

Underhand Rows
3 x 15

Pdown Abs
3 x 20


Tried something new w/ my platform pulls. Stood on a 45lb plate. Made me pull it another few inches, but more importantly, it ended up being more band tension at the top. I think this height will help me more since it really jacked up fast right below the knee. Had more then the 315 in me, but its been awhile since I've pulled heavy so I shut it down there.

[byronsru24]

11-19 ME Bench


CGBP Vs dbld Onyx mini's + short mini's
Bar x 5
Bar x 3

**Added dbld Onyx mini's

Bar x 3

**Added short mini's

Bar x 3
95 x 3
125 x 3
150 x 3
170 x 3 *back cramped up, stopped here


Overhand Row
3 sets of 15

Band Snatches
3 sets of 12

Hammer Curl
3 sets of 15



The band tension made the benches fucking suck at the top. Back cramped up good on the 170 set so I shut it down there.

[jason2459]

you and your damn bands... lol

[byronsru24]

you and your damn bands... lol

They suck, and hurt like hell. But they work lol

[byronsru24]

Here's vids from the past few weeks:


http://www.youtube.com/watch?v=dWCkTeVmWk8&feature=youtu.be

[byronsru24]

Wasn't in the mood to enjoy the day. It feels so strange not having Jess around for the holidays. I'm sure Christmas will be worse. Anyway, I got pretty angry, but ended up having one of the best DE lower workouts of my life.


11-22 DE Squat and Pull


DE Squat w/ 80lb of chain

205 + 80lbs of chain x 8 sets of 2


DE Pulls

295 x 6 singles


Back raise w/ light band around neck
4 sets of 12


Pdown Abs
3 sets of 25


Great bar speed. Technique felt ROCK solid. Tomorrow will be hell on earth at work, but at least I will make $$. I've made it my goal for this to be my LAST year working in retail.

[byronsru24]

11-22 DE Bench


DE Bench w/ Short mini's

135 + Bands x 6 sets of 3


Close Grip Floor Press

5 sets


Overhand Rows
4 sets of 15


Hammer Curls
3 sets of 15


Speed was really good. Elbows felt 100%. Good start to the week.

[byronsru24]

12-03 ME Squat


Squat Vs Avg + Light Onyx bands

95 x 3
135 x 3
165 x 3
195 x 3
225 x 3
245 x 3
185 x 5


Overhand Row

4 sets of 15


Pdown Abs

4 sets of 15



Life, and work got in the way of training again. At least the Steelers won yesterday.

[byronsru24]

12-08 ME Bench


Bench w/ Reverse Strong Bands

Bar x 3
Bar x 3
135 x 3

**Added Reverse Strong Bands
185 x 3
225 x 3
275 x 3
315 x 3
355 x 3
380 x 3 PR *PR w/ plenty of room to spare
315 x 5


Overhand Row
4 sets of 15


Band Snatch
3 sets of 15


Hammer Curls
4 sets of 15



PR was nice and smooth. Had more in me for sure. Been super busy w/ work still so training will be sporadic for the next few weeks.

[byronsru24]

12-10 DE Squat


DE Squat (Straight Weight)

225 x 4 sets of 2
250 x 4 sets of 2
275 x 2 sets of 2


DE Pulls (Straight Weight)
275 x 6 singles


Pdown Abs
3 sets of 25


Had 45 minutes to get shit done, so thats what I Did. Was sweating bullets and breathing like an 80yr old asthma patient, but I got in the work I needed for the day

[byronsru24]

Training vids from 11-22 till today:


http://www.youtube.com/watch?v=h-_9UopFJjE&feature=youtu.be

[squatter69]

lifts looked good in the video and excellent music choice. Do yuo fall forward somtimes during DE squats it looked like u mightve on the straight weight ones at the end

[byronsru24]

lifts looked good in the video and excellent music choice. Do yuo fall forward somtimes during DE squats it looked like u mightve on the straight weight ones at the end

Didn't take enough rest between sets because I was in a big rush. Technique got a bit sloppy at the end.

[byronsru24]

12-14 DE Bench


DE Bench (Straight Weight)

150 x 4 sets of 3
165 x 4 sets of 3


CG Floor Press
5 sets


Overhand Rows
4 x 15

Hammer Curls
3 x 15



Speed felt good today. Solid on the bench. Slowly working on adding more volume pressing work for my triceps hence the CGFloor Press.

[jason2459]

nice strong reverse band bench. I was thinking of going through a rev. band wave coming up. Just seems like it will be fun and something different to work down from strong down to mini bands over the next several weeks.

[byronsru24]

nice strong reverse band bench. I was thinking of going through a rev. band wave coming up. Just seems like it will be fun and something different to work down from strong down to mini bands over the next several weeks.


Thanks man. I like to throw them in from time to time.

[byronsru24]

12-16 ME Squat


Squat w/ 130lb of chain

Bar x 5
Bar x 3

**Added 130lbs of chain**

135 x 3
185 x 3
225 x 3
255 x 3
285 x 3
315 x 3
335 x 3
350 x 3 PR

275 x 5
275 x 5
275 x 5


Underhand Rows
3 x 20


Pdown Abs
1 x 50


350x3 was solid. The 275x5 sets were ok till the last one and then I felt like hell haha.

[jason2459]

time to get back to training and start a new 2013 journal