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Big o Boy
07-24-2006, 12:57 AM
Hi guys. It's been awhile since I've posted here last, but I've decided to try to keep a journal again. I figured I'm in Iraq, so what else do I have to do?

I thought it was funny, I had to change my signature from 19 yro. to 21. :cool:

I can't promise it will be a very intricately detailed (I can't spell btw, so that would make me normal) journal, but I will do my best.

My goals here are to put on about 10 lbs. of muscle in the next year with a power oriented lifting style. My squat needs the most work, but I also see a lot of potential there as I haven't been consistant with the lift until this past month. My deadlifts are showing improvement as well. My bench just recently jumped 10 lbs. and that's quite an improvement because it's been stagnant for quite some time. I am focusing on my arms right now because I think they need the most improvement.

That's enough of an introduction, if you have any questions feel free to post. I love spam.
:nod: :spam: :nod:

Last night was back, and it looked something like this.
HS High-Row:
90x10
180x8
250x8 (form shyed away a bit)
180x10
I don't like this machine,

so I went old-school with some pullups.
BWx10
BWx6 (failure)
Extremely slow with pause at each end

OH BB Rows:
135x10
135x10
135x10
Still getting a feel for this, reps were slow and controlled

Half-rep DL's:
205x10
205x10
295x10 OH-grip w/wraps
I started a bit light because I stole this exercise from Ahmad Haidar (Haider's?) back workout just to try it out, except I didn't feel much going just to the top of the knees so I took it knee level with full lockout at the top.

Cable Rows:
120x10
140x10
120x10
120x12 + partials
Nice and smooth with good contraction at the end of the pull.

I didn't try to go super heavy this workout because I did my heavy workout last split. It will be heavy next time.
Today should be heavy chest, so stayed tuned and thanks for any input. ;)

Coke
07-24-2006, 06:46 AM
Wow!!...this is unbelievable, you're a grown man now doing duty over in Iraq - wish you well there and with these new goals, no doubt you'll make vast improvements overall. Good to see you, glad you are back on a mission.

Eszekial
07-24-2006, 08:47 AM
Wow man... Please stay safe in iraq!!!

Do you carry a gun around? Or do they just say, "hey, look at those guns. He's got two already.. No gun for you!"

Yeah, i bet that's what happened. Damn brass!

Big o Boy
07-25-2006, 08:43 AM
Cocoa- good to see you also. I hope the improvements keep coming!
Eszekial- Haha. Unfortunately my guns need the most improvement (in my mind). And thanks, I will stay safe.

didn't get to lift yesterday, and probably won't tonight. Moving in Iraq sucks. Carried 3 man loads of crap around from chu to chu to plane to plane to bus to office to tent... I'm completely drained. I'm going to go pass out and hit it harder than ever tomorrow. Sorry guys.

drew
07-25-2006, 03:33 PM
BoB, good to have you back posting. Lifts lookin good. Stay safe, lift heavy.

Big o Boy
07-27-2006, 10:26 AM
drew: Thanks man, glad to be back.

Had a chest workout yesterday, but I've come down with some sort of an sore throat that's strep-somethingornother, so my lifts weren't stellar.

CHEST:

Flat BB Bench:
135x12
225x10
265x3 (felt real weak here)
295x1 (...and here)
225x8

Military BB:
135x8
135x10
Felt stupid weak here for some reason.

Fly Machine (at elbow length):
unknown weight for 2 sets. amounts were worn off.

Flat DB Flys:
30x10
30x10
30x11
30x12
these, I didn't go heavy because I wasn't feeling well, but they were very strict and slow.

There was some other stuff also, but I wasn't feeling it at all because of the sickness. I was going to go to the gym today for a shoulder session but will hold off until tomorrow. Hopefully I can pick it up soon.

Coke
07-27-2006, 10:31 AM
Good idea to hold off working delts the day after chest, may as well do them together or space the days out.
You've gotten real strong along the way - didn't even bother to share it, lol...super job on the bench even while feeling subpar.

Big o Boy
07-28-2006, 06:09 AM
CoCoa: I thought that also, but I was trying to switch my split around a bit so resting was the best thing to do. I'm feeling much better today, looking to get a good strong delt/calves workout in.

Eszekial
07-28-2006, 10:05 AM
You can't force it man, good call on taking it easy.

Hope you are staying safe!!!

What type of duty are you on? Which service you in?

briancurran01
07-28-2006, 10:19 AM
Welcome back bro!!

Stay safe and thanks what you and your cosoldiers do for our country!!

Big o Boy
07-29-2006, 06:41 AM
Eszekial: I'm in the active Army. We're just getting started up on operations. If I told you any more I'd have to kill you. ;)
BC01: No problem man, I love contributing to my fellow Americans. :)
-------------------------------------
Yesterdays...
----<><>Big DELTS day + calves<><>----: (was that cool or what?)

Side DB Raises:
25x15
35x10
25x10 (seated)
25x10 (seated)
25x11 (seated)

BB Military Press:
95x10
135x8
155x5
155x5
175x2
I highlighted that one because I thought it was pretty good. Not a PR, but after those sets I was happy with it. :)

Upright Rows :bang: :
95x10
115x8+2 partials
95x10

SS w/

Hack Squat Calve Raises:
4pps x10
5pps x10
4pps x10
I didn't get a good feel for these, maybe I wasn't doing them right?

Seated Front DB Raises:
30x10
30x8
30x8+2 partials
My lifting partner told me to try hanging the DB's at my sides with my palms facing each other and rotating them when I brought them up to face the ground. I thought it worked out pretty well.

Rear Raises and other stuff for the moo moos.


I was pretty happy with this workout. It is good to feel close to 100% again. I'm pretty close to "Featherweight" here at this gym's powerlifting competitions (I think its around 166-), so I may look into competing here sometime soon!

kad
07-29-2006, 06:51 AM
Awesome work man, you've got some very impressive strength. Just wanted to say thanks for serving in Iraq. Be safe!

Big o Boy
07-30-2006, 02:07 PM
Jordan: Thanks man, I will.
---------------------------------
Yesterday I had a pretty pussy workout with traps and abs. My abs are sore, and my forearms were a little weak today, but I it was still a pretty unmotivating workout. :(

Today's workout was better.
ARMS:
BB Curls:
Warmup with the bar
95x10
105x6
105x6
95x8
95x8
wheee

Cambered Bar Cable Curls:
some weight x 10-11 x 4 sets

Cambered Bar Skullcrushers:
95x10 (to the forehead)
105x10 (to the top of the head)
105x8 (to the top of head)

DB Hammers:
35x10
25x10
55x5
45x7

SS w/ reverse pushdowns and other stuff.

Pretty good workout overall. Getting kicked of the computer so that's all I can say. I was stoked. :)

Coke
07-31-2006, 10:21 AM
Keep this $hit up and you'll be huge when you return to the states.

Nice job on following through as planned with some awesome delt work, good calf and arm training too.

Big o Boy
08-01-2006, 06:31 AM
Thanks CoCoa, I hope that's true.

Looking to hit a serious leg day today, beware! Going for some heavy squats today... Well by "heavy", I mean heavy for me. :P

Big o Boy
08-02-2006, 09:14 AM
LEGS:

Parallel Squats:
135x10
225x5
275x3
315x2 (ouch!)
315x2 (ouch!)
I'm pretty sure I went up too fast in weight and didn't hit enough ascending sets. Other than that, felt pretty strong.

Leg press: (Seat sled cables)
145x5
145x10
145x8
105x12
These were done at the lowest setting, touching rock bottom each time. It sounds like pussy weight, but it was kicking my ass and I can usually do 5-7pps on a regular press. Felt like I was going to throw up after these. :cool:


Leg Extentions:
180x8
90x12
last set was with toes pointed inward, going really slow focusing on the outer quadracep (sp?) if there is such a thing. :P Was really too exhausted from the leg presses to do anymore.

Leg Curls:
45x10
70x10
70x10
These sound weak also, but these are strange machines here. haha.


All in all, I was very pleased with this workout. I felt like I was going to throw up and could barely stand to walk. All good things. Legs are hurting today but I'm sure the DOMS will get me tomorrow hardcore.
Added a rest day today due to sore triceps... will hit chest hard as hell tomorrow. :)

Eszekial
08-02-2006, 09:43 AM
Damn son! Who killed who?!?!

You dominated me on the legs fool!

I hope you are safe as hell! Some of us back in the states are praying to keep you guys safe!!!

Wish I could be there with a gun though.. Although with my eyesite.... Well, maybe you'd be safer if i wasn't :D

briancurran01
08-02-2006, 10:44 AM
nice work B0B kicking ass fo sure.

Coke
08-02-2006, 11:21 AM
Great drive and intensity on those squats man, you're definitely gonna be feelin it, lol.

Bruteman
08-03-2006, 06:10 AM
Strong squattin' there son.

How long are you going to be over there?

Big o Boy
08-03-2006, 12:40 PM
Eszekial: I sure am glad they have those eye checks before you get in the army! :D
BC01: Thanks for the props man!
CoCoa: DEFINITELY feeling it today man! Woo! Can barely stand up after sitting for awhile. haha.
Bruteman: Thanks. I'll be here until next June or so. :ninja:
-------------------------------------------

CHEST____________________

BB Flat Bench:
135x12-15
225x5
245x5
255x5
265x3+1 forced
feeling weaker here lately. I think it's due to what my weight is at. Lack of carbs or something. Intensity was good but I'm not sure what's going on. I've hit 275x5 easily in the past. (well not easily, heheh)

HS Incline ISO:
1pps x10
2pps x10
2pps+35 x10
2pps+40 x8+ 3 partials/failure

Low-Incline DB Flys:
25x12
35x12
45x10
45x8
These felt a lot stronger than last week. Could of gone to 50's+ but decided to keep the reps up a little higher.

2 sets of push-ups until failure
2 sets of deep BW dips until failure 13;20 reps
2 more sets of push-ups

Workout was good at first, but there were so many people there it was pissing me off. Oh and if I see another person in the squat rack doing curls I'm going to lock and load. :P

Back tomorrow, stay tuned. :)

Coke
08-04-2006, 05:45 AM
Super benching imo, you'll breeze right over previous bests soon enough at the rate you're going...nice chest day.

Big o Boy
08-06-2006, 04:01 AM
Thanks CoCoa. I sure hope so.
--------------------------------
BACK:

UH BB Rows:
115x10
165x8
165x7
115x10 -OH
165x10 -OH
With each one I brought to the bottom of my ribcage and fully extended my arms at the bottom. I still don't understand why I can't post big numbers on this lift like everyone else seems to be doing.

HS ISO Pulldown:
1pps+35x10
2pps+15x9
2ppsx8
1pps+35x12

HS ISO Low Row:
1pps+35x10
1pps+35x10

SS w/

HS ISO Row:
2pps+10x8
2pps+10x8
1ppsx12 (very slow with squeeze)

Other stuff: few pullups/CG pullups, rear delt raise twist thing I made up :D, and some BTN pulldowns.


All in all, not too shabby of a workout. I was really tired from yesterday's work, so I'm happy with everything. Back had a good pump, and my v-taper was 'oh-so-sexy'. I even had to tell my partner, "check this out, huh? Yea, that's right." Haha.

I think shoulders and abs/calves is next.

Coke
08-06-2006, 07:14 AM
The back work is cool dude, and don't even sweat the bb rows - it took me years to get into them but now I mainly seem to pull the bar toward my lower waist/abs and sometimes go lower than that, very close to the balls, lol.

Big o Boy
08-07-2006, 10:42 AM
Thanks man, but I thought pulling it lower like that worked more of the traps shoulders (aka: shrugs). I'm not sure though, everything about the bb row seems to confuse me. I need to watch a video of someone doing them right or something. Hmm... I should look that up.

Shoulders tonight! Hooah!

Big o Boy
08-07-2006, 12:52 PM
SHOULDERS w/ a side of calves and abs:

DB Shoulder Press:
50x12 WU
65x10
75x8
was very happy with the 75s going up 8 times. All of my militaristic (I think I just made that up) reps are taken to rock bottom, which is touching the shoulders for me, then all the way to lockout.

Arnold Presses:
50x12
50x12
good burn/pump here.

DB Lat Raises:
35x10 standing
35x8 seated

Smith Upright Rows (w/ Fat bar):
95x10
115x10
135x8
Still don't care for these too much as they hurt my wrists at the top of the rep.

DB Front Raises:
20x15
20x15
Did these as strict as possible with pause at the top. Looked like a machine. haha

Behind-tha-back BB Shrugs:
225x10
315x5
365x"no thanks" was the response from the hands

Rack Pull w/ alternated grips + 1 good shrug:
365x1
I was pissed I couldn't grip it so I just yanked it up and made sure it was still my bitch. Probably not the best for the traps so I stopped.

Seated Calve Raises:
50x10
100x10
100x12
50x15
Nice 'n slow

Rack clean and Press:
135x5
Just saw it sitting in the squat rack and thought, "what the hell". It was actually harder than I thought because the furthest the bar would go down was about where I held it standing up at lockout. So it was basically a lot like a upright row clean. I was burnt out by this time and it kicked my ass.

Abs:
Machine crunches
Leg Raises
----------------------------------
Great workout. This is the strongest I've ever been on Shoulder Presses. I'm glad to see I'm gaining in this area. I hope to move up the the 100s some day and have some bowling ball shoulders. haha.

arms tomorrow kids!

Coke
08-08-2006, 05:24 AM
Full and complete reps with 75lbs on db shoulder presses is ace...super arnold's, front raise and everything bro.

Big o Boy
08-08-2006, 08:51 AM
thanks man. I feel I'm really charging forward in the shoulder's department. let's hope I improve on my arm workout today!

Big o Boy
08-13-2006, 03:48 AM
ehhh... missions have started heating up here. Haven't been in the gym for 3 days. Trying to go today for some sort of upper-body workout. :(

Big o Boy
08-17-2006, 04:40 AM
Pull and Push:

BB Bench:
WU w/ bar
WU w/ 135
205x10 slow
225x9 ME
225x6 ME

WG Front Pulldowns:
weight x10
weight x9
weight x8
pyramided up with this set. all were to failure. Weird metric system machine... sorry no weights. :(

Incline BB:
185x10
185x8
eh.

HS ISO Pulldowns:
1pps+35 x12
2pps+5 x10
1pps+35 x15

Deep Dips:
BWx15
BWx15

DB Curls:
35x10
35x8

and that was about it. Just a pretty soft and SUPER TIRED workout. this was after my 14 hour night shift in the middle of the day so I'm happy I even made it to the gym. Hopefully I'll get in more regularly soon!:indian:

Coke
08-17-2006, 06:06 AM
Ton of props for even getting the effort in - :thumbup: ...keep hanging tough!!

Big o Boy
08-18-2006, 02:38 PM
DAMNIT!!!!!!!!!!! I wrote my whole workout and it didn't work!

Big o Boy
08-18-2006, 02:40 PM
anyway... I did some shoulders and abs, and it felt good. Tied a PR on the BB Military press, and nearly succeeded it by one rep. The bar just wouldn't move. (It was 185x2) I'm going to go up for some singles next time. Try to hit that 200 lb. mark, with a full- top of the chest to lockout, rep.

Hopefully legs tomorrow

Big o Boy
08-19-2006, 03:07 PM
I attempted to do legs today... here's how it went.

LEGS:

ATF Squats:
WU w/ bar
135x10
185x5
225x8!!
Huge new PR on the ATF squats. (previous was 225x4) Felt much stronger down low. Then it hit me... I had an explosive build up in my stomach... you know... like, "when your sliding into third, and you feel a juicy t..." That kind of build up.

My workout ended there. No way I was going on to jump squats after that! Oh well. Try again tomorrow.

Coke
08-19-2006, 07:03 PM
That $hit bothers us all, we have our workout/replies ready to post and then poof, lol...nice seeing the atf squats pr.

Big o Boy
08-23-2006, 11:37 AM
Wierd workout today. I hadn't been in the gym for about 5 days I'd say, so it was good just getting in. This is kinda how it went.

Upper Body:

Decline BB:
WU w/ bar
WU w/ 115
185x10
235x10
255x5
235x5

CG PU's:
BWx10
+45x3
+45x2
BWx7
These were pretty tough actually. Done with hands facing inward.

Machine Pec Dec:
Weight x10 x2; x7
pyramided up weights. Got to within 2 plates of a full stack.

4 sets of Machine Pushdowns. 2 OH, 2 UH.
1 set of wimpy curls, arms were dead after PU's.
4 sets of abs.

WHEEEEE!!!!!!!!!!!!!!!

Coke
08-24-2006, 05:50 AM
Smart to go and do the whole upper body deal since you don't know when you'd be able to get back in to train.

Good stuff dude, our thoughts are with you all the while you are over there in arms way.

Eszekial
08-24-2006, 04:37 PM
Those post, long break workouts are always intense :D.

Always good to hit the gym up 100% fresh!

Big o Boy
08-30-2006, 06:45 AM
CoCoa: That's kinda what i was thinking also. Most of my workouts here are probably going to be more like this, sadly. :(

Eszekial: True that, but I'd rather be in there on a consistant basis, like you are.
----------------------------------------------
some rather good news. (besides I may get in the gym tonight) We may be moving to an area that has a gym in the building we live at, which would make it MUCH easier to go get a quick intense workout and stay on schedule with this "Get Big or Die Tryin" thing I got going on. :bigthumb:

Big o Boy
09-01-2006, 10:04 AM
Upper Body Shizzle:

BW Pull-ups:
x15
x12 WG

BB Shoulder Press:
115x10
135x5
165x4
195xmiss
wasn't too disappointed about the failure on the 195, the 165 lb. presses hurt me. PLUS I haven't been to the gym in about a week.

DB Shoulder raises:
30x12 side
30x10 front
30x8 rear +
30x2 front

BB Skullcrushers:
80x12
80x10
80x6 + CG presses + x5 OH Extentions

BB Curls:
80x10

4 sets of abs. and some cable tri-extentions to boot. Not to shabby of a workout. Not up to par by my standards, but at least I hit the gym. Hopefully more consistancy is in the future.

Eszekial
09-01-2006, 10:21 AM
Shoulders must be blasted after that workout :D

Coke
09-02-2006, 07:27 AM
Good job for being out of the gym for a week.

Big o Boy
09-09-2006, 05:00 AM
thanks guys. have been out of the gym for even longer this time, but going to pick it up again! We had a new team come in and take some of the load off of what we're doing, so I should have some more time to pump it up.

1st workout back, and did legs to boot!
LEGS:

ATF BB Squats:
135x10
185x5
225x7
225x7!
very happy, PR is x8 and hit 2 sets of 7 pretty easily.

Jump squats:
135x6
135x7
135x10
LOVE THESE. Was getting a feel for them the 1st 2 sets, then blasted them out the last one. Definitely a new staple for my leg workouts.

Leg Extentions, Calve Raises, 5 sets of abs.


Chest today!

Big o Boy
09-13-2006, 02:25 PM
guess who's been back in the gym!!!

sorry I haven't been able to update. In between the last workout I had a chest, back, and shoulders workout. I will post my last workout which was legs. I have added in abs every workout.

LEGS:

ATF Front Squats:
WU w/bar
135x8
135x8
135x8
135x8
135x10
Nice and good pump in the legs.

Deadlifts:
135 WU
225 WU
275x5
325x1
325x1
395x1
415 miss :(
No doubt I could hit this fresh. 395 went up like a breeze, but my hammies hit a wall after that point.

BB Hack Squats:
275x5
felt like a freak on these. ackward movement, but felt very strong.

leg extensions, leg curls, few lunges holding a 45 lb. plate in each hand. lots of abwork.


my legs are getting to be like... how do you say.... tree trunks, haha. Legs are definitely getting stronger. Looking to enter the next FOB PL meet. I think it's sometime in November? Will find out.

Xand
09-13-2006, 02:33 PM
Great meet. You did really well and sounds like you learned alot too. Now that you have this one under your belt you'll no doubt do better at each and every one thereafter.

Congrats.

Big o Boy
09-18-2006, 05:38 AM
Have been going to the gym... just not getting a chance to record anything. My left elbow/tricep has been hurting me pretty bad as of late, so I'm going to sit out on the pressing for a week to see if it heals up.

I had a chest session yesterday of a little girl, so hopefully this pain will go away soon so I can start hitting the big weights again. Legs today, should be a pretty good session. I'll try to update. Going to squat heavy today.

Coke
09-18-2006, 10:21 AM
The elbow pain is no joke, I had that a bit last year but it subsided after I took the glucosamine/chondroitin tabs...it may do you some good if you can get a hold of them. Good to know you ain't slackin.

Big o Boy
09-19-2006, 06:01 AM
Me slackin'? NEVER! haha. I will have to check if they have those at the PX, but I highly doubt it over here.

well, I went i the gym yesterday, and totally changed my mind about doing heavy squats. I still did legs, but I focused on heavy deadlifts. Here's how it went.

Legs:

Lots of stretching...

Deep BB Squats:
225x5
just kind of a warmup I guess...

BB Deadlifts:
245x5
335x2
385x1
430x1!!!!
335x1
This is awesome! 430 is a new PR on deadlift since probably a year ago. i think 425 has just been a mental block for me. I squeezed in tight, jerked back, and pushed my abs/hips forward and it came up and locked out hard.

BB Hack Squats:
245x6

Hack Squat Machine:
295x8
345x6
345x5
345x6

Heavy leg curls, calve raises, and abs.


Super stoked about the PR on deadlift. First PR in a long while on the three lifts. Have a meet coming up Oct. 22 on the FOB, so I'm going to try to get into shape for that. Current records for my weight class are B-320; D-430; and S-400. Squatting 400 I see as a long shot to get by then, but hopefully I can get close enough to edge someone out for a 3-lift total. The weight class I'll be in is 165-179 so I could put on a few pounds if needed.

Any tips or suggestions are welcome. :)

Coke
09-20-2006, 05:22 AM
It is a little surprising you all have some PL meets over there and gym equipment...super deads pr man.

Big o Boy
09-20-2006, 12:14 PM
Thanks, what else are we supposed to do? lol. Wherever the military is, there is gym equipment... at least there is if they're there more than a week. (whether that be state of the art gym equipment, or improvised benches with fuel cans hanging off the ends of a good, strong stick) Believe me, I have been in both situations. ;)

Big o Boy
09-23-2006, 10:21 PM
Did a heavy leg day today… went really well.

LEGS:

BB Squats:
WU w/135
WU w/225
275x2
315x2
365x miss (see below)
315x2
335x1 (see below)
Felt really strong with 315 on my way up. 365 was too big of a jump too early I think. I will throw 335 in there next time to set it up. On the 365 attempt, I might have been able to get it, but my back bent too far forward so I just dropped it and saved my energy. 335 felt really good. I took it down slow for my spotter (who was standing near me at my side squatted down) to watch my depth. He told me when to go back up also. He said on the 365 I hit about 1-2 inches below depth, then my back went down like 3 inches after that. On 335 I went down until he said “Up!” but still managed to go an inch below depth again. I think I can manage a 365 lb. squat for the meet, when it comes.

BB Lunges:
95x10/10
115x8/8
135x8/8
135x8/8
These felt great and burned the hell out of my ass and hammies. Felt strong here again.

HS Leg Curls:
70x10
105x8

Abs….

And that was it. My legs are smoked today, and I can’t wait for them to recover again, so I can hit it even harder next time. Talked to the guy in charge of the meet yesterday and he said there are no pauses in any of the lifts, the rules are taken from bodybuilder.com. No bouncing or hitching of course. I looked at what won squat’s first place last time, and it was a weak 335 for my weight class. Granted, those guys aren’t there anymore and it will be new people this time around, so I don’t want to get my hopes up. The class below me had a guy that squatted 400, so as long as he isn’t here, and didn’t gain weight, I’m good. :p Well that’s it for now. Heavy bench day in a few. Later guys.

Coke
09-25-2006, 03:29 AM
You should be able to take on that meet and manage to do well...good job with those squats and lunges man.

Big o Boy
09-25-2006, 09:08 AM
Thanks man. Going to hit bench heavy tonight, so stay tuned!

Bruteman
09-27-2006, 07:21 AM
Hey, BB Lunges, sweet.

Good luck with the powerlifting comp.

Big o Boy
09-29-2006, 06:47 AM
Had a chest day a few days back. I was pretty disappointed to say the least. Here's kinda how it went.

Push-ups WU (waiting for bench)

BB Bench:
215x5
235x2
245x2
265x2
275x1+1 f(f*#@!)
I'm almost sure that my rotator cuff has been injured, because this type of weight should be no problem for me. I feel a lot of pain from the top to the bottom (especially the bottom) in my left arm. I have lost all explosiveness, therefore I have to bring it down slowly to ease the pain. I'm hoping this will heal soon, and I can get my groove back. I'm resting again a full week before hitting it next time.


The rest of the workout was mainly high reps, doing a lot rotator cuff work.

Doing back today, going for heavy dead's again. Wish me luck.

Coke
09-29-2006, 06:56 AM
The flat benching was good regardless, 265 x 2 is something to be proud of...kill those deads bro.

Big o Boy
09-29-2006, 11:13 AM
thanks for the encouragement CoCoa. Still a bit disappointed in that workout though. Today's was quite different. ;)

Had the best workout I’ve had in a long time tonight… went like this.

DEADLIFTS: and that’s the name of the game.

Stretches, stretches, stretches.
WU w/ 45 lb. plate (tons of reps)
335x3
385x1
435x1!
445x1!!!
345x5
Holy crap! That’s a 15 lb. PR! 435 went up like gravy! 445 kicked my ass though. I’m going for 450 next time around.

WG PU’s:
X10

DB Rows:
80x8/8
80x8/8
80x8/8

Cable bent-over rows:
200x10
200x10
200x10

Grip Machine:
125x12
125x12

Awesome workout. Weight is still hovering in the low 170s, and strength is skyrocketing in the back department. 430 last week was seriously all I thought I had in me. Then I pull 435 like it’s 395 last week. Haha. I’m so happy. Anyway, gotta go. Squats in 2 days. :)

Eszekial
09-29-2006, 11:14 AM
Always struggled in the back dept! Full back really helps a man look swole :D

Keep it up heero!

Big o Boy
09-29-2006, 11:19 AM
thanks man. Definitely motivated to compete next month now. If I can get 450 in the meet I'll pee my pants.

Coke
09-30-2006, 07:14 AM
Great pr on those deads dude, see what hard work will do for you - ;)

Stumprrp
09-30-2006, 07:25 AM
sick deadlift @ 172!!

Big o Boy
10-02-2006, 02:11 PM
Thanks guys! I was really stoked about it all.
=================================
SQUAT:
90x10 (some curl jockey had it on there)
135x10
225x5
275x3
315x2
335x1
365x$@$#!!!
315x1
275x5
275x6
275x3 (legs dead)
Freakin’ A man. 365 is killing me. I went down, hit depth, then just couldn’t move. At least I kept my back rigid this time. That bottom part of the rep is killing me. My spotter said I flew through 335 like it was nothing. And I did. 335 wasn’t hard. That extra 30 lbs. was a biatch though.

Abs, Heavy Leg curls, and extensions.


That was about it. I don’t know what I’m going to do to overcome it. Right now I’m looking at hitting 315, 335, 345 for the meet. Next workout will determine for sure. I just started taking NO Explode today, so we’ll see if that makes much of a difference. Well, bench session is next. I’ll keep updating.

Coke
10-03-2006, 05:18 AM
Damn good effort on those squats, might want to hang out with 345 next time or so...great job man.

Bruteman
10-04-2006, 07:20 AM
Nice squat's dude. I'd say you just shot up too quickly from 335 to 365. When you start getting close to your max 30lbs is a heck of a jump.

Eszekial
10-04-2006, 07:57 AM
What's your cal intake look like man?

Big o Boy
10-05-2006, 01:28 PM
Thanks for the advice guys. I agree, I’m going to hit an in between (345-355) before I jump up to 365 again. Cal intake is just as much food I can stuff in my stomach whenever I get a chance to eat. Trying to eat a lot of meats and pastas, but it’s really hard here at the chow hall. You kinda get what you get, if you know what I mean.
--
Decent workout today. I’ve come to terms with my shoulder/rotator cuff injury, so I’m just going to have to work with it.

BENCH:
135x15
185x5
225x3
255x2
275x1
295x1
225x10
185x2 (paused at bottom for couple of seconds, exploded up)
No where near where I should be at, but I feel I can hit 300 at the meet at least. The shoulder thing is killing me. Feels really unstable all the way down, going back up isn’t as bad. The going down part, I’m having to keep it really slow (even on the heavy sets).

HS wide Chest (normal incline):
3pps x8
4pps x5
3pps+25x6
3pps x8
2pps+25x8
2pps x10 (widest grip possible)

Shoulder raises, machine flyes.

That’s about it. Deadlifts in a couple of days. Going for 450. haha.

Coke
10-06-2006, 03:44 AM
I've seen so many guys suffer the plight with their shoulders, U will make it through dude...nice way to work around it.

Big o Boy
10-07-2006, 07:09 AM
Thanks man, you've been a big support for me the whole time. Looking for some big deads tomorrow! Would of done them today, but missions do not allow time for it. Speaking of which... gotta go!

Big o Boy
10-08-2006, 02:14 PM
DEADLIFTS:

WU with 45 lb. plate
245x5
295x2
335x2
385x1
425x1
455 x ALMOST!!! DAMNIT! (conventional)
455 x not close (sumo)
335x5 reset each rep, done slowly
245x1 (speed)
295x1 (speed) 295x1 (speed) 295x1 (speed) 295x1 (speed) 295x1 (speed)
245x8 (1/2 reps, brought to below knees to work on lockout strength)
I’m very happy with this workout, even though I did not hit a new PR. The 425, which set up the 455 attempt, went up slow off the ground. (due to low intensity/no explosiveness) That may have tired me a bit. If that didn’t tire me, the 3 hours of total sleep got me from yesterday/today missions. (not to mention the 1 &#189; meals) I should of just done 450 like I said I was going to, but who knows if it’d made a difference. 455 flew off the ground (I was pumped, and yanked it up above my knees), but I noticed I was not looking up as I should have been and my strength pushing out my abs was not following through. I hit a wall and just held it just above my knees for about 4-5 seconds. I should have been looking up. The sumo attempt was just a confirmation of what I already knew. I lift much better conventional with my legs a bit closer than shoulder width. The speed sets were awesome. Just hyped up through a song playing in the gym and they were flying up like there was no weight on the bar. As of now, for the meet… My weights will be 405, 440, 450ish.

Finished up with some pull-ups, pulldowns, BB Shrugs, and abs.


Good stuff. I’m happy. Catch me on a full night of sleep and this could get ugly… for the other guys at the meet. :P Haha, I wish!

Big o Boy
10-10-2006, 02:57 PM
Awesome workout today, busted down some personal barriers today in the gym. A great feeling.
---------------------------------
SQUAT!![b]:
WU w/bar
WU w/135
225x8
275x2
315x1
335x1
[b]355x1 PR
365x1!!! Hell yes, PR.
315x4
225x8 ATF
255x4 failure ATF
Helluva squat effort today. The first 1 rep of 315 felt like nothing on my back. After I did 355, I knew I’d get 365. Still a little slow out of the hole, but it came up none the less. Actually, after I left the hole a few inches, it came up so fast and explosively that I took a step forward. (which would disqualify the squat, but I’m counting it bitches) Great workout.

BB Walking Lunges:
115x8/8
145x5/5

Leg Curls:
90x10
140x2
115x8

Extreme Decline Sit-ups:
+25x15x4
Held the plate to my neck

And that was it. Great stuff all around.

Coke
10-11-2006, 04:38 AM
Great stuff all around indeed big-o-bro, awseome job on your deads and especially the squats pr was sweet.

Big o Boy
10-12-2006, 03:23 PM
Thanks Coke, I was stoked. Definitely as ready as I can be for this meet.

Great workout today. Decided since I did have a full week before my “one-week out bench day”, I would throw in a shoulders/triceps day. Didn’t go too bad.
Shoulders and Tri’s:

Mid DB Laterals:
25x12
25x10
25x10
25x12 (little english)
Very strict form. These were from the sides at a complete hang, to straight out til my wrists were just above my head. Good pump/warm up.

Partial Clean Press (w/ BB):
115x6
135x6 (a little english on the cleans)
165x3/2 (the first was a power-clean, second I threw up so fast I wasn’t expecting it so I dropped it back down before pressing, the third I hang-cleaned and pressed)
115x6 (english)
These were freakin hard. By hard, I mean, hard to pull up to the chin with out using a lot of back. The pressing was cake. I tried my best not to actually clean the weights (PL style), but my form went away as I went on. I will keep the weights lighter next time.

BB Skullcrushers:
70x12
80x10
90x8
Good stuff. Hadn’t done these in awhile.

Incline-Seated OH Straight-bar Cable Extensions: (that’s a mouthful)
Weight for 10, 8, 10, 16. (no weights on plates, sorry)
These were great.

Concentrated Kickbacks with a 10 lb. plate.
2-sets of V-grip pushdowns.
1 sets of standing OH DB Presses: 45x10.

Vwalah. That’s it folks. Bench session in 2 days.

Big o Boy
10-12-2006, 03:25 PM
btw, weight has trickled up a little bit. Hovering at around 175 nowadays. Just FYI. ;)

Coke
10-13-2006, 06:19 AM
Nice session man, put in a little extra work - ;)

Big o Boy
10-15-2006, 03:27 PM
Disappointed myself again today… but I know it’s because of my shoulder injury. I can feel it defiantly panging my rear deltoid.

Here’s how it went down.

BENCH:
135x5
185x3
225x3
275x1
300x1 (little help, but could have gotten it)
305x not close.
225x9
225x5
225x5
225x5
Ridiculous, really. It feels like the weight is more than it is… 225 feels like 315 on the way down. And 300 feels crazy, but somehow I’m able to push it back the other way. I’m pissed at this. After the competition, I will be doing strictly heavy dips and CG bench in the 6-8 rep range for my main push workouts.

Dips:
X15
X15

Rack Presses:
225x1
This is where I discovered distinctly and exactly, where the pain was coming from. The rack press was set to my exact sticking point, and the first 2 attempts I couldn’t move the bar. I don’t know what’s going on… I used to rack press 295 for reps.


Oh well… Will have to deal in the competition. Hopefully, my squat/deadlift will help me out.

Coke
10-16-2006, 05:09 AM
About a week to go for the meet, you should do well...the benching not bad at all, like the way you did drop sets.

Big o Boy
10-18-2006, 05:04 AM
One last workout before being thrown to the lions. Went to a new gym yesterday and I hated the squat rack. The bars were really fat also. The music was non-motivating (like salene deon or something), and I was wearing nothing supportive… just boxers and loose shorts. So the workout didn’t go to well, but I’m not really worried about it, as intensity was at an all time low.

LEGS and BACK:

BB Squat:
45x10
135x10
225x5
225x5
275x3
315x1 (stupid squat rack)
225x10 (good reps here)
And that was all for squats this week. On the 315, it wasn’t a problem and I hit depth, but the weights kept bouncing off the side of the rack because the bar was too fat and narrow. So I decided to quit while I was ahead.

Deadlift:
135x10
225x5
365x1 (see below)
385x1
405x1
I know what your thinking, 225 to365 is too big of a jump! Your right. I didn’t know what weight I put on there. I thought I was putting on 2 25 lb plates on each side, but I was putting on 2 35 lb. plates per side. So the supposed 325 was a little heavier than I remembered. Haha.

Finished up with some “step-up bb lunges” and extensions.
That was it. No more working out until the meet. Wish me luck!

Coke
10-18-2006, 06:15 AM
Damn good stuff heading into the meet...get your game face on, the time has come bro.

Big o Boy
10-20-2006, 02:21 PM
I have some pretty bad, frustating, and disappointing news concerning the competition coming up. I have recently injured the back of my heel pretty badly. I wore a bad pair of shoes that I thought, at the time, would be okay. I only wore the bad shoes for about an hour, but in that time span the hard plastic peice of the heel support was rubbing against my heel. This led to a large gash in the back of my heal. I have since had many missions where I'm wearing my full kit and boots and it keeps getting worse. The end result is it got infected and has swollen so bad that I am unable to rotate or move my ankle in any way. I am limping everywhere and getting up to go to the bathroom is a real chore now.

I could still do the bench competition no problem, but obviously it would suck for the deadlift and squat events and as it's looking right now, impossible. If this crap doesn't clear up in 2 days a little bit, I'm not going to be able to do the competition. I wouldn't even bother with the bench part because that's not my strongest event (and I have a shoulder injury that's hampering my strength) and I wanted to have the highest total of 3 lifts.

I know it isn't easy to convey my sheer disgust of the whole situation at hand over the keyboard, but I'm not happy (to say the least). I can't believe something had to wait until now to jack me up.

Big o Boy
10-21-2006, 02:28 PM
Hey! It's getting better! Swelling went down 50%! I'm going to do the competition.

I weighed in at 175 exactly today. (183's the max for the lightweight div.)

Loaded up NOCG3 and NO explode tonight. Going to load twice tomorrow. The second time with grape juice right before the comp. Going to be drinking a gatorade and eatting a snack every hour.

Wish me luck homies!

Bruteman
10-24-2006, 09:48 AM
Results please. :)

Big o Boy
10-24-2006, 01:38 PM
Holy crap… I’m 2 lifts into this thing and I’m sitting on top by 5 lbs…

Here’s how the bench day went (1st lift).

There were about 12 dudes in my weight class (lightweight 166-183). I came in weighing 180 with my ACU’s and boots on. I didn’t even take off anything because I knew I was well under weight. I couldn’t believe the adrenaline running through my veins when they called all lightweights up for their lifts.

-My first lift, 275. So easy I think I could have curled it at this point.

Most people did under this for the first attempt, but a few did 285 (one got it, one didn’t). I was feeling pretty good except there was one black guy that had huge arms that threw up 275 even easier than I did.

-My second lift, 300. My right arm went up slightly slower than my left but I still locked it out hard. This was my goal going into the event.

This time about 6 of the guys put on bench shirts (each trading out the same one). I think they were all in the same unit because they were all cheering each other on. Two hit 315 (one shirted, one not), one 310, one 300 (with shirt), and the others lower than that.

-My third and final lift, 310. Squeezed in tight and put my legs back as far as I could behind me. My right arm went a lot slower than my left but I still got it!

This time one of the guys in shirts hit 340. There were a couple of guys who attempted 340 for a lift off but both failed. So I ended up tying for 3rd place with 310. Much better than I had anticipated with a hurt shoulder! I could still feel the pain after my 2nd lift, but I knew I had at least another 10 lbs in me. It’s a good thing I chose to do 310, because I don’t think I could have managed 5 more lbs. The other guy [black guy with huge arms] would have killed me in the lift off because he almost got 340 for the tie without a shirt).

Not too shabby. No trophy for 3rd place. Just 1st and 2nd.

Edit: One of the spotters (civilian's contracted to do the meet that were also big powerlifters), seemed like an older experienced powerlifter said I had the best form of all the lifters the next day to the guy running the show and he told me just tonight. That's every weight class baby... who's the man?

Big o Boy
10-24-2006, 01:40 PM
Here’s how the deadlift day went (2nd event).

Weighed in again at 180 flat (digital scale), but this time in shorts, tee-shirt, and running shoes. A couple of people had dropped out from the bench day, but there were still 8-10 people on hand for my weight class. I had probably gained a few lbs, but I would say my core weight was around 176. I was pretty nervous because my ankle is still bothering me, so it is definitely in the back of my mind. Again, the adrenaline hit me like steroids through my veins. I was feeling so pumped I didn’t know what to do. Haha!

My lifting uniform was pretty basic. No shoes, with sock of course; shorts with spandex sliding shorts underneath, a Under Armor shirt, and chalk with no wraps (wraps are for wusses! j/k)

First lift, 425. Was there any weight on there? Jesus, that flew up like I was just pulling the bar. Okay, okay, maybe not that easy… No ankle problem.

Everyone else is starting just below 400. Sweet.

Second lift, 450! That also flew up like cake! 5 lb. PR! Again, ankle feels fine.

Everyone else isn’t really close. I think the highest lift was 420.

Third lift… hmm. What should I do? My 1SG (coach, haha) and the strongest man at the competition (went on to deadlift 650), each said at least 20-25 lbs more. I was like, “whoa… the best I’ve ever done is 445. Maybe 460?” Then my 1SG challenged me by saying the best thing he could have said to me, “Well, you could be a pussy and do 460, or you could be a man and lift 470.” Oh ****, it’s on now. I was like, “oh hell no, I’m doing 470.”

I pulled it. 470 damn lbs.!! And it felt like a had maybe 10-15 more lbs in me. Ankle still felt good! I don't think I was bending in the knees enough to affect it. We'll see squat day.

The guy who hit 340 on the bench day pulled 435 and he finished 2nd. So he’s sitting at 775. Me at 780. Next guy down is at 725 I believe.

I’m pretty psyched about all of it and look forward to the squatting. I’m a little nervous because I’m not so sure how much any of them can squat. Although there’s not a trophy for a total of the lifts, there are the bragging rights. And you have your name/pictures/lifts on the 1000 lb. club board at the gym. Thanks for all your support, I couldn’t do it without you.

Coke
10-25-2006, 05:52 AM
Congrats on being the top guy for the combined lifts of the bench and deads -:thumbup: ...You is the man indeed!!

Bruteman
10-25-2006, 10:05 PM
Nice work chief. Real impressed with the deadlift PR.

Good luck with the squat. :)

Big o Boy
10-26-2006, 01:25 PM
Squat Day.

Today I did pretty well and again completed all of my 3 attempts. I wore ACU’s (minus top), sliding shorts, PT Shorts, boots w/ loosened laces, and a regular brown t-shirt. Weighed in with all of this at 183 (top of my class to go last). Core weight is probably still around 175-176. More people dropped out this time, and I guess it was because they figured they either: A. Didn’t have a chance… B. Weren’t going to make the 1000 lb. club anyway… or C. Are too lazy to do some good ol’ fashioned parallel squats. Including myself, there were 4 people in my weight class. It was the only people that mattered anyway (1st, 2nd, 3rd in the total race, and one random guy that was good a squat).

First round… people squat 275, 300, 315 (miss), and I hit 315. I freakin launched off the bottom and they said I still went about an inch below parallel.

Second round… people squat 300 (wraps), 315 (wraps), 315, and I hit 350. Woohoo! Lookin’ good! Came up just a bit slower.

Third round… people squat 350 (miss, w/ wraps), 325 (wraps), 340, and I hit 370 (+5 PR) to take it home (no wraps. Haha). This was about all I think I could manage at the time, but other people said it looked like I had 10 lbs. more in me. Maybe with wraps I could have hit close to 400.

Took home the win and the highest total for my weightclass. Not a bad night! I will try to get some pictures up, and possibly a couple of videos. I was told I had the best form of anyone there overall by one of the experienced powerlifters/spotters.
1st place total = 1150 (me)
2nd place total = 1100
3rd place total = 1040

Next meet is around the end of January, beginning of February. Goals will be…
340 Bench (if my shoulder heals)
500+ Deadlift (this shouldn’t be a problem)
400+ Squat (same as above)
At the same “lightweight” class 166-183.

Going to start up a something similar to a “Westside BB” system soon. Look out!

Coke
10-27-2006, 05:24 AM
Coming in at number one again on squat day is sweet, we knew you'd do it!!

Big o Boy
10-27-2006, 05:53 AM
Thanks Coke.

Today I'm going to take off from lifting because my body is aching a little bit. ;) Tomorrow I should start back with chest or something. I'm currently looking for a "westside barbell" routine I can follow. I'd like to try that program out.

Big o Boy
10-28-2006, 08:53 AM
“Westside in this motha fu***, Westside in this motha fu*** right here!” –Tupac

Attempting my first week of Westside Barbell training, so don’t laugh at me if I’m jacking it up!

DE Bench: 1st wave (50% 1RM)

Speed BB CG Flat Bench:
135x5 (WU, slower)
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
All sets felt good and very powerful. I am positive my triceps are weak, and the close-grips also help keep my rear delt healing. I concentrating keeping the bar in a straight line over my chest, driving straight up, and keeping my elbows in to focus on hitting the triceps. Weight felt a little light, but that’s because I assumed my 1RM for CG is around 270 lbs. It may be a little lower than that with good form, but we’ll see ME day.

Straight-bar “chincrushers”:
60x10
70x8
80x10
These felt good. I think I will stick with these for a few weeks and see what happens. After the set with 70 my elbows were warmed up pretty well, therefore I think that’s why I was able to get a few more reps with the 80 lb. bar.

DB Hammers:
50x7/7
50x5/5
50x3/3
I tried my best to not use any body English but my arms a bit weak and the last few reps of the last sets I was bending my back to get a full rep in. I will stay with these maybe a week or so before switching to something else.

Shoulder Raises:
25lb plate x10x3
DB’s were being used up. These were done slightly bent at the back and knees, concentrating on a contraction of the side/rear delts.

And that’s it for my first ME Bench day. Comments/critiques welcome!

Bruteman
10-28-2006, 09:02 AM
Great job on kickin' butt in the competition bro'. :thumbup:

Todays session looks ok. There's no back work, are you going to do it on squat/deadlift day?

Big o Boy
10-29-2006, 12:55 AM
Yeah, that was what I was thinking.... But now that I re-think that thinking, I should have added some back work into this. I'm new to this routine, so I will probably change it up quite a bit before I get the hang of it.

Oh! And I forgot to add that I ordered a set of mini's and light bands, along with some wrist straps to hold on to some heavier stuff. ;)

Big o Boy
10-30-2006, 10:24 AM
ME Squat/Deadlift

ATF Squats:
135x10 (slow)
185x3 (re-adjust belt… pinching)
185x3 (15 seconds later)
225x1
245x1
275x1
295x1
315x1
The 315 was huge for me. After the bottom of my squat, I stalled just a hair below parallel. I remembered to keep my chin up and it started moving again. Very good rep.

Half-Squat GM’s:
135x5
185x3
205x3
225x3
I’ve never 3RM’ed GM’s before, so look for this to increase. The 225 felt heavy, but again this is my first time.

16” Box Jumps:
+80x8
+80x10
+80x10
Holy poop man. These were hard. I was holding an 80 lb DB at my pelvic region, just far enough to let it swing between my legs a bit with a slight bend in the knees. The first set I think the weight surprised me as I almost missed two of the jumps by sort of sliding my feet onto the box due to not jumping high enough. The last sets were strong, but I was breathing like I just ran a 400 meter dash. Maybe I need cardio? Nah!!!

Shoulder Width V-Grip Pulldowns (in kg):
59x10
75x8
89x5
Not sure about how much 89kg is (maybe 170ish) but it pulled me back up afterwards… so I’d say this machine is a little under-rated. (I’m at about 180 with what I was wearing)

Chest-support T-bars:
90x10
90x8
90x7+1 (last rep was a little ugly)

Was going to add in some 45 degree Hypers but the device for doing these was in to aerobic room which was being hogged by aerobic dancing/tae-bo type shizzle and was blocked off.

Did about 4 sets of rear raises and called it a day. I have decided that I’m definitely going to add in some more upper-back work on my chest days like previously stated. To remedy this for this week, I’m going to hit the gym again tonight for some extra back and other stuff workout. I will post my lift workout following like always.

Big o Boy
10-30-2006, 02:07 PM
Extra Stuff Workout:

Good little workout to help put me up to speed.

DB Rows:
90x10/10
100x10/10
100x10/10
115x5/5 (very awkward, see below)
115x4/4 (same)
100x10/10 (form deviated a bit on last reps)
I used an EZ-bar for the 115 (4 25lb. plates), as the gym doesn’t have heavier DB’s. Right in the center of the bar it was angled, so I had to balance the V in my hand with the bottom of the V pointed downwards. Very weird. I will try to find a straight bar next time.

3 sets each on abductor, adductor machines.
4 sets standing calve machine
6-7 sets of abs (Machine crunches, weighted sit-ups, hanging leg raises)
Wide-grip Pull-ups from smith machine x8 reps performed very slowly.

Other little tid-bits of messing around on different machines. I found something similar to a RH machine, but is made be Hammer Strength. You lie flat on this one and hook your knees around a roller pad with the hips bent 90 degrees. I did it a few times and found the machine to be very weak and ineffective. Maybe I just wasn’t doing them right? Anyhow, I don’t think I like and won’t be using it as this is a gym I rarely travel to.

That’s about it folks. ME Bench day is next in a couple of days.

Coke
10-31-2006, 04:04 AM
Appears you have really stepped up the efforts since the meet...doing super with this powerlifting program - :thumbup:

Bruteman
11-01-2006, 07:17 AM
I've seen back work done on both days(bench day, or squat/dead day). Just put it where it feels right for you.

That's an impressive ATF squat. Nice job.

Big o Boy
11-01-2006, 09:53 AM
Coke: Thanks Coke, definitely trying to take it to the next level. ;)

Brute: And that's what I plan to do from now on... Just a newbie mistake leaving it out the first time. Won't happen again. Thanks for the props on the ATF, my glutes are feeling it. :thumbup:
--------------------------------------
ME BENCH: went well overall besides one incident on the close-grips, but I'll mention that downstairs.

CG BB Bench:
barx25
135x10 (slow)
205x3
225x3
245x1
265x*see below*
255x1
AHHHHHHH!!!! Stupid no good spotters... I hate em. On the 265, I was easily going to lock this one out when the random studly spotter grabs the bar as soon as I start slowing down. ******s! Oh well. I guess I will train all of my random spotters from now on. "Don't grab the FN bar until I say grab it!" 255 was blasted up no problem. I still believe my max is around 270. Need a workout partner, though. :(

J.M. Presses: First time doing these. Slightly wider than CG
225x6
225x5
235x4
235x3
These were nice. I will continue to do these for the next week or so. Pause approximately 1 second at about 6-8 inches off the chest. Both arms were locking out at the same time even on the heavy sets. That's rare for me.

OH DB Extensions:
75x10
Owww.... rear delt was screaming at me.

Straight-bar Skullcrushers:
70x10
70x10
70x10
Trying not to push it so much... the rear-delt pain was transfered to my tricep.

BB Rows:
115x10
155x10
175x8
195x5-6
These felt good and stronger than usual.

WG Pull-ups:
BWx8
x6
x3 (arms done!)
Not quite sure what weight is at, but I'm guessing it's gone up a bit. (trying stuff more carbs/protein in now) I'm guessing 185 with what I was wearing. Going to stay off the scale for a bit to try to surprise myself.

DB Hammers (for speed):
25x8/8 (slow, ironic eh?)
25x13/13
25x12/12
I was throwing these up like a machine. Intensity was at an all-time high at this point. Strange.

Very intense, almost ballistic pec-dec flys. 3 sets of some moderately heavy weight. Reps: 10, 8, 8.


That was it. Not bad like I said, I just need a good spotter on these ME days... (or at least a well-trained one) :D

Big o Boy
11-01-2006, 12:03 PM
Extra Workout: My second 2-a-day this week.

DB Decline:
55x30
55x15
55x15 (flat)
very short rest between these. Kept palms facing center, and each rep deep and close to the side.

AB Machine from Hell (crunch):
75x8
75x8
75x10
These were to failure every time. I just did faster reps for the last one. This isn't even all the weights on this thing. I've never been on an ab machine I couldn't max. This is great!

SS w/

Donkey Calve-raise Machine:
400x10
460x10
500x10
All done slow with pause at bottom and top.

4 sets of rotator cuff exercises, and other ab work. That was about it. Done with very little rest between exercises and I was dripping with sweat afterwards. Probably a 20 minute workout. Good lil' sum'n sum'n. :thumbup:

DE Lower 'morrow.

Coke
11-02-2006, 05:08 AM
That's right bro, put those spotters in check, lol - where is a good training partner when you need'em? - :D

This is excellent, even putting in extra work these days.

Big o Boy
11-02-2006, 03:10 PM
Coke: Yeah, that was pretty frustrating to say the least. But I've learned my lesson. Trained spotters from now on! :D The extra work to due to extra motivation and obviously the great support team of wannabebig (the required advertisement add-on). It also help up my GPP, which needs to get up to speed with the new training program. I'll write about it at the bottom.

----------------------------
Woohoo! I know it’s supposed to be a rest day for westsider’s today (now), but the DOMS were hardly noticeable and I was to enthused about the DE lower. Besides… I didn’t notice it was a rest day until after I was on my way to the gym. :p

Good stuff today. Here’s how it went.

DE Lower:

Speedy ATF Squats:
135x10 WU-slow
175x2x12
225x1
All were getting progressively faster and faster. So much explosion near the end of these my feet were leaving the ground sort of like a jump squat. High intensity here with 25-35 seconds max rest between sets. Woo! 225 felt like there was no extra weight on the bar.

Half-Squat GM’s:
135x5x10
I wasn’t sure how fast to do these because I didn’t want to accidentally injure my lower back, but I didn’t do them slow.

Chest Supported T-Bars:
90x10
135x8
135x6
90x10
Shouldn’t have gone back down to 90. Maybe dropped 20 lbs. or so, but I was too lazy to move the extra plates.

5” Step-Up DB Lunges:
50s x6/6x4
These were done with the knee all the way to the floor. Good Stretch here.

Seated DB Raises:
15x12
15x12
15x10 (rear)
Just trying to keep perfect form and not stress the rear delt anymore than it is.

45 Degree Hyperextensions:
BWx15 (hands across chest)
BWx10 (hands behind head)
BWx11 (hands across chest)
These were awesome. I can wait to hit these hard a hell. I could have done more, but my lower back was smoking from the GM’s.
------------------------------------
That was basically it. My left delt/tricep is still bothering me. I notice it when I position myself under the squat bar. I will talk to the medic (a very knowledgeable one that supports my powerlifting and am good friends with) and ask him the best way to remedy the situation. I’m going to be up-front and tell him I can’t stop training right now. (I’ve tried that for weeks at a time but it keeps coming back for more) I will definitely have a rest day tomorrow and possibly an extra one if my arm is still bothering me. It’s okay though, seeing as I’m ahead of schedule anyway.

But on a good note, I feel like I am going to crush through my personal bests… especially in the deadlift. I have it in my head that I'm going to run through 500 and keep climbing. I think my quads are lacking a bit, but are near equal to my hamstrings. That will all change when I start band squatting.

Well that was my first full week of Westside training and I love it so far. I’ve got so much more motivation now. I’m looking forward to every new week to max out a different exercise. And when my bands get here… Woohoo!

Vita
11-02-2006, 03:21 PM
stay safe man, my cousin just got out of infantry training and is going over to Korea before Iraq. ****er got big as hell just from that...

nice lifts too, you're strong as an ox at 175! keep it up!

Bruteman
11-03-2006, 04:56 AM
...Well that was my first full week of Westside training ...
And a good week it was. :thumbup:

Coke
11-03-2006, 06:06 AM
And a good week it was. :thumbup:

No doubt, it's simply ace over this way as of late!!

Big o Boy
11-05-2006, 09:45 AM
Vita: Thanks! Staying as safe as can be. It's not in my hands, though.

Brute: Thanks brotha. Felt really good, too.

Coke: You betcha man. I'm telling you, I'm going to crush my old PR's.
-------------------------------
DE Upper:

3 sets of calve raises (waiting for squat rack to open)… The dude was doing deadlifts from the floor btw… AHHH!!!!

BB Rack Presses:
135x10
185x3
185x3
185x3
195x3
195x3
195x3
205x3
205x3
205x3
275x2.5 (fell out of grove on last one)
Speed was as good as it could be with the rack presses. I was trying to concentrate on explosiveness off the racks. The rack was on the 6th pin (for my reference) about 3-5 inches off my chest.

BB Chincrushers:
80x10
90x10
100x6
Better than last week.

DB Hammers:
55x7/7
55x3/3
55x4/4 (little more rest between sets)
30x a lot… These were speed reps. I was amazed how light these felt after the 55s.

BB Military:
115x10
135x8
135x6
These were done in my regular fashion… full ROM, touching the chest. Triceps were burnt out on this… I was working on my speed through the reps to outrun the sticking point of the triceps. Worked pretty well for how smoked my tri’s were.

OH Pull-downs:
3 sets shoulder width
1 set extreme wide-grip behind-the head.

And that was it. I can’t wait to hit ME day with the rack presses. I want to hit at least 315.

Big o Boy
11-05-2006, 12:33 PM
GPP work; 2-a-day
Extras:

Giant Set:
Ab Machine Crunch x4
Adductor Machine x4
Abductor Machine x4
Donkey Calf-Raise x3 one leg at a time; x1 Regular

Weighted Side Bends:
100x8/8
100x6/6
Little heavy here

2 more sets of abs on different machines, a set of WG pull-ups, more side bends holding plate behind head and straight over my head (35 lb. plate)

Incline DB:
60x15
60x10
Triceps still feeling it from earlier. This will help with DOMS, hopefully.

And that was about it. Nothing to crazy, but good work none the less. ME Lower coming up!

Coke
11-06-2006, 04:30 AM
Awesome shiat with the 2-a-day work, very nice stuff bro.

Big o Boy
11-06-2006, 05:56 AM
Thanks Coke! Also did some cardio-esque stuff this morning. Played "ultimate football for about 45 minutes". And I'll have everyone know, I had at least 7 td's and 14 'espn highlight-able' catches. Haha.

Going to hit some sumo-deads... It'll be the first time in FOREVER that I've done these, so I'm not expecting much. And for teh squat alternative, I'll be hitting the good ol' BB Lunge. Stay tuned and stay alive because it is about to get serious!!!

Big o Boy
11-06-2006, 08:50 AM
I have a lot of excuses for a certain pathetic show of performance by me… but I’ll keep them to myself.

ME Lower:

BB Lunges:
135x10/10
155x5/5
175x3/3
205x2/2
225x2/2
245x1/1 (was going for 2/2, but failed on left leg)
These felt good. I was working in with someone doing squats that stopped after the 175, haha! Right leg is definitely the stronger of the two, but it’s not too noticeable. Right knee was acting up a bit so I decided to stop here. I’m coming for you Brute! Haha.

Sumo Deadlift (from the floor, with Fat-stupid-slimey bar):
135x10
205x5
295x2
365x1
415x0 DAMN fat slimey bar!!!
415x0 !@#(*@ (@ (#* !(*!@(*#$@!!!
I was very pissed about this particular performance. I said I wouldn’t use excuses, but the damn bar was horrible. I was going to pull 415, but my grip slid off when I was about to lock out. The only reason I was using this bar is because the gym was so full, there was not another bar to be used. I was working in with another guy on this, except he stopped at 225 (I chose to wait until he was finished). It’s sort of crazy how much stronger I am at conventional. Even though I would have pulled the 415 given the right conditions (was wearing combat boots, combat uniform, fat bar that was like gripping snot), I could still tell a huge difference in strength between the two exercises.

Shoulder width V-Bar PD’s:
3 sets of 10, pyramid up to weight that pulled me off the seat.


And that was it because there were so many people in the gym and it took me 45 minutes just to do this. I will remember to go earlier on Monday’s. Ughh…

Big o Boy
11-06-2006, 10:19 AM
Oh... and I don't know how keen you guys are to the idea of myspace.com, but I have one anyway (yea, I'm hip with the 21st century teens/young adults). I have about 4 pictures from the powerlifting meet I just did. If someone wants to see it, let me know and I'll put the link on here. Last time I posted pictures I got some ***** like, "Why don't you block out your face?" "cuz I don't give a f*** and I'm a handsome motha..." was my response. It'll at least give you of what a body sculpted by the gods actually looks like.... lol.

And if anyone else has one... lemme know so I can be your friend, haha.

Coke
11-07-2006, 04:54 AM
You got those lunges and sumo's out of the way and did damn good...can't mess with Bruteman's lunges though - :D

Big o Boy
11-08-2006, 11:54 AM
Coke: yea yea... :p Still disappointed in the workout. You win some, you lose some. Hopefully the higher percentage will come from the former.
------------------------------------
ME Upper:

Rack Presses:
135x12
185x7
205x3
225x3
245x1
275x1
295x1
315x1
325x0 (almost!)
Very happy with this today. Considering this is set right below my sticking point this is good improvement for me. For me, this says my triceps are getting stronger. 325 came off the racks about an inch and stuck at my sticking point. I was happy though, and will get it next time.

Cable V-grip Pushdowns:
#10x12
#13x10
#15x10
#16x8

BB Rows:
155x10
205x10
205x8
205x8 (little ugly at end)
These are exploding. My back feels strong, and I looked jacked in the mirror. :p

DB Hammers:
30x14/14 (speed)
30x12/12
35x10/10
35x8/8 (slow surpinating, however you spell it, wrists at top)

3 sets pec dec machine. 3-4 sets of raises for the delts.

Excellent workout. Very pleased with the rack presses. DE lower coming up!

JustinASU
11-08-2006, 02:17 PM
Hey bro, I didn't know what to expect coming into your journal, but your strength looks awesome, especially pound for pound.

Coke
11-09-2006, 04:12 AM
You should be well pleased with the rack presses, good job man.

Big o Boy
11-09-2006, 01:05 PM
Justin: Thanks for dropping by, big guy. Maybe some day my lifts will be up where your's are at.

Coke: Thanks bro, they were pretty low rack presses so I was pretty happy. I'll probably change it up to a higher range rack press in the near future.

Big o Boy
11-10-2006, 10:47 AM
DE Lower: Just kidding!!! Haha.

I'm in a flag football torney tomorrow here on the FOB (unless I have a mission that comes up). I'm the RB and Safety. Don't worry! I will hit this workout tomorrow night with a vengence and pick right up with ME Upper the next day to make up for missed time.

Stumprrp
11-10-2006, 11:44 AM
wow just relized how strong you are! DAMN your 315 bench!

Big o Boy
11-11-2006, 01:31 PM
Thanks Stump! And screw your ability to weigh over 200 lbs. I could only dream about getting to 200 over here. :( After I get back from Iraq, though, look out!!
-----------------------------------
Football Tourney:
Well it went pretty well for the first half. :p It was a 6 on 6 flag football game and we had 7 people total. I played the whole game. The field was soft sand mixed with gravel. Yea, ouch. I fell a few times. And talk about wearing you out! I was RB and WR on offense, and a corner on defense. The other teams had full subs (defense and offense). The first half (15 min. each) I had a really good 30-40 yd run and then was thrown the ball a few times, but never caught it because I couldn't see the ball. It was dark outside and we played with white light generators blaring in our faces. I only ran it once more in the 2nd half, but only picked up about 10 yds (35 yd 1st downs). Even in the sand my sprinting ability is phenominal. It was funny, a corner on the other team was talking ***** about how I couldn't outrun him because I gave away I was sprinting a fly right off the line. Once I was up to striding speed I kicked it in another gear and blew by him so fast it wasn't even funny. He shut up after that. OH, and I had an interception, but they call pass interference because the guy started whining right away and the refs were easily persuaded. Oh well. We lost 19-33. I wish I would have got to run it more often, I don't think they would have stopped me, but our team thought throwing was the way to go... which it wasn't.

Anyway.
--------------------------
DE LOWER BIATCHES!!! 3 hrs after game. ah thankyou.

Power Clean, Press and Lunge, and Press:
135x5/5
155x2/2
155x2/2
155x2/2
155x2/2
155x2/2
155x2/2
155x2/2
155x2/2
155x2/2
155x2/2
These were PCed off the floor and pressed up and over my head. The lunges were then performed, and the bar was explosively pressed to a lockout (using legs), then brought down to the chest with control (for shoulders), then set down. haha. These were a little more than intense. I was breathing like a... well I was breathing hard. So I can't think of metaphors right now, shut up. Speed was good off the floor, but I need to work out control on the way down. I was slamming my knee on the floor a little too hard. I would have done the control thing, but I didn't think about it until later.

SUMO (teh gay) deadlifts:
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
315x1 + 10 shrugs
Speed never slowed down here. Exploded off the ground. Was trying to concentrate pulling with my butt down to use more legs. Felt like there was no weight on the bar. 315 was a bit slower, but not much. Once I had it locked out the weight felt pansyish <---copyright BoB. I shrugged it a bit, wondering why it felt so light. I felt like I could do at least a half of a BB row without slipping in the form depo. *(**BIG THUMB THING**S*

Chest Supported Row Machine:
70x10
115x8
150x5+1
125x6+2
the '+' signs are for when I used a some lower back to pull the weight through the whole rep. These are tough. Mixed grips.

DB Raises:
30x12
50x6 + 6 to the front
30x10
the set with the 50s was killer. Used a little swinging action, but not much. The front raises are strong as hell. Hardly any movement here. I chose not to go any further with those because I'm going to hit the front delts hard tomorrow.

DB Rear Raises:
30x8
15x10 (slow and paused at top of rep)

HS 1-arm alternating Rows:
80ps x12/12
150ps x6/6
125ps x8/8
125ps x8/8
buhhheast

45 degree Hypers:
x12
+35x10
+35x10

1 set of decline sit-ups to ease the lower back.


That was it. Great workout after a high-intensity football game in the sand. My legs will be feeling it tomorrow and the next day for sure! Can't wait to hit ME upper tomorrow. Not decided yet on what I'm doing...

Big o Boy
11-12-2006, 01:34 PM
DE Upper:

CG BB Bench:
135x10
155x3
155x3
155x3
165x3 (slightly slower)
165x3 (faster)
165x3 (faster)
175x3 (speed at peak)
175x3 same
175x3 same
225x3 haha, felt like a joke.
Done, as always, with one finger in the smooth. Next week is the wide-grip variation. Going to go to it every 4 weeks, with the rest of the weeks focused on the triceps.

BB Skullcrushers:
90x10
100x6 chin, +2 top of head
100x8
Good stuff here. I think I’m going to throw in a little twist to mix it up a little next time. Going to do them declined.

Face Pulls:
Weight x8-10 reps, 3 sets.
These are awesome. I’m going to do these every upper body day for probably the rest of this week and the next. It felt like I was hitting a muscle in my back I never had before.

2 sets of tricep pushdowns on a machine. It was weak, so I went to reverse-grip pushdowns and did 3 sets there.

DB Hammers:
35x10/10
35x8/8
15x20/20 (speed)
30x10/10 (speed)

DB Flyes:
30x10
30x10
These started hurting something in my right arm so I quit. They weren’t that effective any how. Should have used more weight and done them more towards the beginning. Will implement heavy flyes (however you spell it) next week.

1 set lying leg raises, 3 sets weighted (25 lbs.) extreme decline sit-ups.
-----------------------------

That’s it! Good workout. I’m feeling really big and strong, not to mention looking it so I had to get on the scale to see where I was at. With my combat boots, ACU pants, and a shirt I weighed 185. Putting me at around 178. :D I’m happy.

Coke
11-13-2006, 04:59 AM
Nice stuff, out there balling and all...can't even keep up with you, tearing it up in the weight room - :thumbup:

Big o Boy
11-14-2006, 05:26 AM
You don't know the half of it buddy!! I'm so excited for this workout, I've been asking anyone to dare try it with me. So far I've got no offers for a "ME Lower D-Day".

Look out, it is getting dangerously serious in here... ;)

Big o Boy
11-14-2006, 08:43 AM
Great workout.

ME Lower:

Rack Pulls (just a hair below the knee):
135x10
225x5
315x3
365x3
405x2
455x1
475x1 (most weight ever in hands)
500x1!
Good stuff. 475 went up like gravy… 500 kicked my ass. It slipped out of my hands right after I locked it out and I half way dropped it/put it down. (big crash on pins) If I had my wraps I could probably do more… This was all grip- no chalk, no nothing. I had a hard time figuring out my form for this also. It was at the weird part of the pull… where the bar is furthest from your body because of the knees.

13” Box Front Squats:
135x8
160x3
185x2
225x1
240x1
All of these are PR’s because I’ve never done them on a box before. This was right at parallel for me. All reps were taken to the box, paused for a half-second, and exploded up. My hammies were done after the rack pulls and 240 didn’t want to come off the box at first. I leaned forward just a hair to use a little back to get my legs moving, and that did the trick.

HS Swinging Leg Press:
200x6
200x6
290x0+1 (used arm press off)
200x6
Holy crap. I did these with the seat pushed all the way forward. My knees were at my ears. Since it was a swing, the weight got heavier and heavier as I pressed it. Going to stick with these as a supportive exercise on ME day for awhile.

Upright Rows:
80x10
80x12
110x6
80x10

Seated DB Shrugs:
95x10
95x12
95x10
This was all my grip would allow here.


Other miscellaneous exercises rounded out the day.

Coke
11-15-2006, 05:27 AM
Look out, it is getting dangerously serious in here...

No doubt dude, I'm scared to even come in here anymore - :D ...smooth work on the rack pulls and box squat pr's.

Big o Boy
11-16-2006, 09:30 AM
Yesterday’s workout here. I got my MFN bands!

ME Upper:

Key:
MB= 1 set mini bands
IN= incorrectly applied, choked with only one loop over the bar
CO= Correctly applied, choked at the bottom with DB and the base of the bench

CG Bench:
135x15
45x10 (+MB, IN)
115x10 (same)
135x8 (same)
185x5 (same)
205x5 (same)
225x3 (same)
245x2 (same)
265x0+1 (same) This where I figured something was wrong…
45x5 (+MB, CO)
135x5 (same)
185x2 (same)
Getting used to the bands… I knew I would have some learning to do. The 245x2 with the bands (even incorrectly) was probably the best set of all.

Incline DB:
85x10
85x10
85x9
Holy crap! At midway through each rep they basically flew out of my hands. After using the bands these felt ridiculously light.

Band Press-Aparts?:
Doubled Mini’s for about 6 sets 10-12 reps. Light bands for a couple of sets.
I did these grabbing the bands at about shoulder width and placing the middle part of the band(s) against the back of my neck. Looked like a double-bi pose. I then extended my arms out to my sides and returned to the beginning. These were AWESOME! My triceps are actually feeling like they did something yesterday.

BB rows, DB Hammers… and I tried to use my new wraps, but they were too stiff and I was unable to get them tight enough by myself. I’m trying to crunch them up a bit (I have them rubber banded in a tight roll).

That was about it. Going to use the Light’s (purple bands) on squat day. Pondering whether or not to get briefs. I just acquired some “Weider” knee wraps, so I will try those out this weekend also.

3 more weeks, and I will re-attempt new maxes for the big 3.

Coke
11-17-2006, 04:26 AM
Nice deal on the bands man, you'll be having them completely down in no time.

Big o Boy
11-17-2006, 10:57 PM
Thanks Coke.
------------------------------------------
DE Lower:

Key:
LB = Light bands

Just below parallel Squats:
135x10
45x10 LB
115x10 LB
135x5 LB
185x2 LB
185x2 LB
185x2 LB
185x2 LB
185x2 LB
185x2 LB
185x2 LB
185x2 LB
185x2 LB (speed slowed a bit here)
185x2 LB
Good stuff. Had the bands super choked at the bottom, so the tension was good enough to go ATF if needed.

Half-Squat GM's:
135x10
135x5
135x10
I was planning to do more weight, but my lower back was still bothering me from the rack pulls. It hurt pretty bad, so I just kept it to light weights and did the next exercise. I will be doing more band GM's in my down time with the bands to stretch out the ol' lumbars some more.

Band Pull-throughs:
MBx10
LBx10
LBx10
LBx10
These were great for pushing my hips forward.

Pullups (weight with what I was wearing was around 188):
BWx10
+15x6
+15x5
BWx8 (WG)

6 sets of adductor/abductor exercises. Shoulder raises.


Got some compliments on doing the squats with bands. There were about 3 people there asking me they were for and if I thought it was worth it.

Coke
11-18-2006, 05:05 PM
All this shiat is looking hellacious bro, really going to town with it!!

Big o Boy
11-19-2006, 12:24 AM
Word Coke... Word. Haha.
---------------------------------------------
DE Upper:

Key:
MB = Minibands

CG Benchpress w/MBs:
45x10
95x10
115x5
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
185x2
Good shiat here. Rest was 15-30 seconds. Speed was hellacious (stealing Coke's words, muhahaha!). Bands were set up correctly this time, and choked at the bottom between the rack and DB's.

Band Pressdowns:
2MBs x12-10 x4 sets

DB Hammers:
55x7/7
55x6/6
35x12/12
35x8/8

Band Pull-aparts:
MB x 12 x 4 sets

BB Rows: Testing Wraps Again
225x8
225x8
Worked really well! I was trying to put them on wierd last time. I watched somebody else who was using bands out of the corner of my eye at the gym and figured it out. ;) 225 felt light even after the DB Hammers.

5-6 sets of random, floor ab exercises.
----------------------------------
Great stuff in there. I'm cycling creatine (Cell-Tech) for 6-8 weeks starting this week, and I've been taking protein (Meso-Tech) after each workout for the past few workouts. That's just to give you an idea of what's going on. I figure I can afford to bulk-up a little bit then drop the water weight before the competition.

One more ME Lower and I'll have a full week of band training in. Two more weeks and I'll drop the bands for a week or two and pick it back up. UNLESS... somebody thinks that's a bad idea. Feel free to comment. ;)

Big o Boy
11-20-2006, 12:12 PM
ME Lower:

Key:
MB=minibands
LB=lightbands

BB Squats (wide-stance, Power lifting style) w/LBs:
45x10
115x10
135x5
185x3
205x3
225x2
255x1
275x1
295x1!!!
Good stuff. Good bend in the bar at the top (supposedly 410 lbs.), and good speed off the bottom (supposedly 385 lbs.) and through the lift. Felt like I had a few more lbs. in me. I will try for 315+LBs next time. The LBs were super choked at the bottom and tension was very strong through the full range of motion. Got quite a few looks towards the last sets.

Band Pull-Through:
MBx12
LBx10
LBx8
LBx6
Lower back was still hinting at minor injury due to the rack pulls a week ago so I decided to play it safe with this workout instead of GMs.

HS Swinging Leg Press:
200x6, 4 sets.
These are so tough because I have them set with the seat as close as possible. I love these. The pain was so much in my quads but I kept on pressing. Each rep is hard as hell.

Chest Supported T-Bars:
70x12
95x10
115x6
95x8
Not bad. This is awkward feeling for some reason.

BB Hack Squat and Shrug:
275, 10 shrugs
275, 10 shrugs
Did these with my wraps. Worked well.
-----------------------------------------------
Overall, a great FN workout. Even though it looks as the volume is low, my intensity is at an all-time high from this workout. I know I got stronger today.

Aren't these type workouts the best? :cool:

Coke
11-20-2006, 12:29 PM
Great sessions all around, sure looks like you're having fun with them - :thumbup:

Big o Boy
11-23-2006, 03:04 AM
Fun? There is no time for fun here! All work! No pain, no gain!!! :p
-----------------------------------------------
ME Bench: bands wk 2

Key:
DM=Doubled Mini
LB=Light Band

BB CG Benchpress:
45x15 DM
95x10 DM
115x10 DM
135x5 DM
185x3 DM
205x1 DM
225x1 DM!!!
This was a huge lift for close-grips. Felt very strong.

WG BB Bench Press (no bands):
135x10
185x6
205x6
225x9
235x4
This is the first time I've went anything wider than close grip. Index finger was placed on the power ring. Strength has obviously went up gentleman. I have never been this strong on WG. Rear delt started showing it's ugly head again, so it's apparent that injury is not gone.

BB Curls:
95x10
95x8
95x6
95x5

Cable Face Pulls:
4 sets

Band Pull-aparts (miniband) and Pressdowns (LB) supersetted with 4 sets each. Huge tricep pump here.

Few other misc. exercises and 4 sets weighted extreme decline sit-ups.
----------------------------
Great workout. Good boost in confidence, also.

Other tidbits:
-Feeling extremely strong.
-Weight is around 180 right now.
-I just ordered Inzer Power Pants. Look out!

Coke
11-23-2006, 06:55 AM
...I just ordered Inzer Power Pants. Look out!

No way, I know you are ill for sure now, lol - :D ...when folks back home see you, they'll be like "Damn", lol.

Props on the work, not only in the gym but in general - obviously building tons of character.

Big o Boy
11-24-2006, 10:48 AM
Coke: I get that a lot. I hope I at least look a little different (more muscular) when I come home for the first time in 8 months for my mid-tour leave. My main focus right now is power, though. Thanks again for the support!
-------------------------------------------
DE/ME? Lower: bands cycle wk 2 of 3

BB Squat PL Stance:
135x10 ATF
135x8 LB
185x5 LB
205x2 LB
225x2 LB
225x2 LB
225x2 LB
205x2 LB
205x2 LB Speed at Peak
205x2 LB Speed at Peak
205x2 LB
295x5 1" to 2" below parallel
Note to self: start out lighter, then move up. I had forgotten what weight I used when I did band work last week so I used a bit too much weight for speed. When I dropped 20 lbs, it picked up dramatically though. The last set, with 295, felt like pansy weight. I actually came up so fast with it the first time it came off of my back and I had to take a few seconds to get it back in the groove between my rear delts and traps. I probably could have done a few more reps, but I didn't have a spotter.

Conventional Deadlifts standing on 5 1/2" Box:
135x5
205x5
275x5
325x3
375x1
This was clearly a ME type workout. But hey, wtf, ya know? I wasn't about to do speed with these deep pulls because I didn't want to injure my lower back. 375 came up easy. I used wraps with an OH grip.

DB Rows:
100x10/10
100x8/8
100x9/9
100x12/12
Different intensity for each set I'm guessing. My form was probably sliding a bit on the last sets, though.
------------------------------------------
And that was it. This workout took forever. All the setting up for the band squats and box deadlifts took a lot out of me. Not too bad a workout. I will hit some shoulder exercises tomorrow. I also through in an extra workout I didn't record yesterday. It was just a bunch of supportive exercises. Nothing too big. Just letting you know I'm getting my volume in! :thumbup:

KevinStarke
11-24-2006, 11:36 AM
Awesome workouts man you have some solid strength, i'll be checkin out this journal.

Big o Boy
11-24-2006, 06:41 PM
thanks a lot. Your lifts pretty spectacular for your weight. Do you use any equipment? I mean, even if you do it's still awesome. I will check out your journal, also.

KevinStarke
11-24-2006, 07:13 PM
Thanks man. I've only used a bench shirt twice in my entire life and it was pretty ghetto rigged seeing as I have no idea how to put one on correctly. The stats in my sig are raw, when I benched in a shirt I hit 385 but I only really care about my raw stuff.

http://youtube.com/watch?v=3leNn_BFNKs - Thats a vid from my second and last time using a bench shirt, not really a fan of gear.

Coke
11-25-2006, 07:07 AM
Keep on doing it to it bro - :thumbup:

Big o Boy
11-26-2006, 07:55 AM
KS: Holy ****. 385 is beast. Sorry I can't see the vid... this computer doesn't allow it. You are super strong. Keep it up bro.

CoCoa: I will keep doing it to it... Thanks man. :)
------------------------------------------------------------
DE Upper: band work wk 2

BB CG Bench all with DM’s:
45x15
135x5
155x2
155x2
155x2
155x2
155x2
135x2
135x2
135x2
135x2
225x8 (bands removed)
Just a tad on the heavy side for speed. Lowered the weight to pick up more speed. 225 was definitely rockin. ;)

DB Incline:
90x10
90x8
90x5

BB Curls:
95x10
95x8
95x6
95x5

Band Pull-Aparts and Band Pressdowns super-setted; 4 sets each. I love this superset. I will name it… a “BoBset”. :D haha.

Couple of other sets of different stuff. I didn’t have much time in the gym. This took me around 35 minutes. Good stuff.

Stumprrp
11-26-2006, 08:10 AM
strong benching man

mickyjune26
11-26-2006, 08:33 AM
Good stuff here. When doing a bunch of 2-rep sets, do you see yourself losing strength from set to set?

KevinStarke
11-26-2006, 02:26 PM
Great bandwork man, benching with bands does not agree with my shoulders one bit.

Mickyjune - if you pick the proper weight and stick to it you usually dont have much trouble doing lots of doubles/triples.

Coke
11-27-2006, 05:13 AM
Super stuff my friend and all within such a small timeframe.

Big o Boy
11-29-2006, 02:03 AM
Stump: Thanks man. I was happy myself. Drop by anytime.

MJ26: Pretty much the same thing Kevin said. I used about 60-50% of my 1RM plus the weight of the bands (40 at the bottom, 80-90 lbs. at the top). It was a little heavy for speed, but I'm trying to break into uncharted territory. ;) My triceps were a bit fatigued by the last set, though.

KS: Thanks bro. Same here for my rear delt when using comp. grip or wider. If I use close-grip (index in the smooth) I'm fine. And thanks for helping with the explanation.

Coke: Thanks man. I'm refusing to NOT gain right now. I have the mental mindset that I will progress, and I'm not taking no for an answer.
------------------------------------------

Thanks for all of the support in here. I took a 2 day break (usually Westsiders have a 2 day break in there every week, from ME and DE, unless their putting in extra work). This is the first 2 day I've had in awhile and I thought it smart to do this week. Last Lower workout was a tough one, and I needed some down time to make sure I'm not overheating my CNS.

Other than that... stick around, ME Lower's up next. ;)

KevinStarke
11-29-2006, 10:15 AM
No problem man happy to help.

Big o Boy
11-29-2006, 11:07 AM
ME Lower: band work wk 2

Competition Wide-Stance Squats: w/LB’s
45x7
95x10
135x8
185x5
205x5
225x3
255x1
275x1
305x0
295x5 (bands removed)
Good stuff… for the most part. 305 came up 2” out of the hole and the bands caught me. Squatted with a partner here, so rest was a little more than usual as with the rest of the workout.

Rack Pulls:
135x5
225x5
315x3
405x3
455x1
500x1 + hold for 5-7 seconds; no wraps
520x0; wraps; wouldn’t come more than 2”
All were pulled from the center of the knee (pin 3 from the bottom). I was still happy with 500 coming up as easy as it did, and I don’t feel anymore back pain. Maybe 2 days rest was a good thing...

HS Swinging LP’s:
200x6
200x6
200x6
200x6
Great finisher for the quads. Seat was set all the way forward. Will add 20 lbs. next week.

BB Rows: Intensity dropping here
135x10
175x10
175x10
155x12 (underhand)

LB Pull-throughs:
X10
X12
X10
Excellent finisher for the lower back/hips.

Seated DB Lateral Raises:
25x10
25x10
25x10
25x10

8 set Ab burnout
--------------------------------
Not too bad. Very slow workout… must have taken 75 minutes at least. Not my usual 40-50 minute jammer. This is the first time I worked in with a partner using a WSB routine. Going to have to figure a way to speed it up.

KevinStarke
11-29-2006, 11:22 AM
Strong squats man bands are brutal. Nice rack pulls too and do you mean "straps" ? Cause i've never heard of anyone using knee wraps for pulling.

Big o Boy
11-29-2006, 11:24 AM
Thanks! and yes yes yes... straps. :p

sorry, I'm a bit exhausted due to mission op tempo right now.

Coke
11-30-2006, 05:19 AM
The straps are a necessity for me but all the power guys be telling me to let them go, lol...super workout.

Big o Boy
11-30-2006, 01:55 PM
Coke: Yea. I try to stay away from them as much as possible, but when you’re doing multiple pulls/shrugs/rows/etc (excess stress on the grip, by fatiguing, that by a lifting competition will not be duplicated) it is nice to have that extra grip to focus on the other muscles at hand. :)
-------------------------------------
ME Upper: band work wk 3

Pull-ups:
BWx10 CG
BWx10 WG

BB CG Benchpress with DMs:
135x10 (no bands)
45x10
95x10
135x5
185x3
205x1
230x1!
225x11! (bands removed)
Holy shnikees… I’m getting strong, yo. Haha.

Standing Clean and Press (strict): (all with one clean; presses followed)
165x3
145x5
145x3 (bad form, hands out too wide)
145x4
These were done as strict as possible. No using the legs or none of that crap. Chest to full-lockout each time. Not too bad.

BB Curls:
95x10
95x6
95x5
95x5
Bi’s were slightly tired from the pull-ups.

BoB Set:
Banded Pressdowns and Pull-aparts supersetted with less than 10 seconds rest between each set.
X12 LB, x12 MB
X12 LB, x12 MB
X12 LB, x12 MB
X12 LB, x12 MB

DB Shrugs:
100x12
100x12
100x12
100x20 (first 10 quick and explosive to test the grip, last 10 slow and paused)
----------------------------------------
Great workout. Cut a little short because I had to get to work. Only thing I didn’t get to throw in there was BB Chincrushers, but my next workout will make up for that. I don’t know what my weight is at, but I’m lean and I feel massive. :)

KevinStarke
11-30-2006, 05:19 PM
Hell yah man awesome PR on close grip bench, real strong.

Coke
12-01-2006, 04:46 AM
Good job on the close grips and overall dude.

Big o Boy
12-04-2006, 12:41 AM
Thanks fellas...
-------------------------------------------
DE Lower:

Wide-stance 1-2” below Parallel Squats: w/ LBs
135x10 (no bands)
45x10
95x5
135x2
155x2 x12
225x5 (no bands, 2-3” jump squats)
Great stuff here. Good intensity and I felt like a machine.

Half-Squat GM’s:
135x5
185x5
135x5 (instructing proper form to someone else)
225x5 ties PR
245x5
275x5!!! +1 Full Squat
I felt like a beast here. These were all done chest parallel to my hips. The last set was slow, but felt very strong.

HS Pulldowns:
70ps x10
95ps x10
95ps x10
95ps x10
Sets were harder than it looks.

BTB BB Shrugs:
225x7 (grip fading)
225x12
Will see more of these in the future.

45 Degree Hypers:
X10
X10
X10
X15
Good burn.

3 sets of abs.

Bob
12-04-2006, 07:43 AM
Jump squats with 225??? you're insane... I've never tried more then 135..
Overall great & heavy workout.. with a couple of PRs to boot... BigO'Boy you are having a great day!!

Coke
12-04-2006, 08:25 AM
The half-squat GM's alone look like killer, nice work in general bro.

KevinStarke
12-04-2006, 11:55 AM
Damn man awesome workout, how exactly do half squat goodmornings work? Chest parallel to hips? Having trouble picturing this in my mind.

Big o Boy
12-04-2006, 11:37 PM
Thanks guys!

Kevin I take a wide stance and perform a half-squat. Keeping my back straight, I lower my upper body until it is parallel with my hips. That's the basic gist of it.
-----------------------------
DE Upper:

CG Banded Benchpress: w/MB’s doubled over
135x15 (no bands)
45x10
95x8
135x3
140x3x10
225x3 (no bands)
This was a little heavy for speed again. Speed was pretty good until the last few sets. The triceps were getting burned here.

DB Flat:
90x10
100x8
100x6
90x9

EZ-bar Skullcrushers:
75x10x3

DB Hammers:
35x10
40x10
40x8
35x8

3 sets cable upright rows
around 10 sets of abs

Coke
12-06-2006, 03:59 AM
Good session man, strong numbers throughout.

JustinASU
12-06-2006, 04:45 PM
Numbers are climbing in here man. Keep up the good work.

Big o Boy
12-08-2006, 11:24 PM
Coke: Thanks buddy!

Justin: Thanks man, trying to take it to the next level everytime I'm in there.
------------------------------
ME LOWER: bands –last workout of 3-week cycle

PU’s:
X10 CG
X10 WG

HS Pulldowns:
115ps x10
115ps x10

2 sets of band pull-aparts to pump up the delts

PL Style Banded Squats: w/ single choked lights
45x10
95x8
135x5
185x5
225x3
255x1
275x1
295x1 tied PR
305x1
BOOOOYAH… owned that biatch

Walk-outs w/ 5 1/8th Squats: w/ single choked lights
375
375
This felt heavy… supposedly 490 with the band tension.

BB ATF Front Squats:
225x5
Just messing around. Felt light. I probably had another 3-5 in me.

Half-Squats GM’s:
135x5
185x5
225x3
255x1
275x1
295x2
315x3
I actually had a friend video this from his camera. All of the sets leading up to this were not at full intensity. The last rep was the best, as I came down very far with the bar. I will try to post the video later.

T-Bar Rows:
2plates x10
3ps x10
3ps+25x10
3ps+25x8
3ps x10
------------------------
And that was it… a pretty good workout if I must say so myself. ;)

Big o Boy
12-09-2006, 02:53 AM
well I guess I can't post the video. :( I don't know how to do it. I tried putting it in attachments, but that didn't work either. Oh well. It was pretty hardcore... you'll just have to believe me. Haha.

KevinStarke
12-09-2006, 08:35 AM
Post the video man, just upload on to www.YouTube.com . Its real easy just make an account and upload. Awesome workout man i'd definitelly like to see the vid.

Big o Boy
12-09-2006, 11:30 AM
Thanks Kevin... but our server over here blocks access to that site. :( If you know of another way, I'd definitely try it.
------------------------------------
ME Upper: First day of 2-week cycle –- no bands; no creatine

CG Bench:
45x20
135x10
185x5
225x3
255x1
275x1!
285x1!!!
225x5 regular grip; speedy
Woohoo!!! How’s that for busting a previous PR of 265-270ish before the bands, huh? I am now a firm believer in band training. And the thing is… I think I’ve got 5-10lbs more in me, and this is Close-Grip!!! I’m psyched to say the least.

Dips:
+75x10
+75x10
+75x6
The DB was held in between my legs and was very awkward getting into position up on bars. There’s an old dinosaur (really strong old guy) that saw me doing these and said he would bring in an added weight belt (whatever it’s called) and leave it behind the desk for me. All I have to do is ask for it. Saweet.

Pressdowns:
130x10
130x10
120x10

DB Hammers:
50x10/10
50x10/10
50x8/8
These probably weren’t done with the best form, but I wanted to use the heavy weight.

DB Flyes:
50x10
50x8
30x10 Incline
30x12 Incline

Some HS Shrugs with light weight to loosen up my upper back.
-----------------------------------
I’m loving the improvements I keep getting right now. I haven’t gone into the gym in awhile and NOT excelled in something or surpassed a previous PR. Things are going well as of late. :)

Coke
12-09-2006, 07:22 PM
Ace efforts dude, strong pr's - :thumbup:

KevinStarke
12-10-2006, 10:37 AM
Hell yah man awesome PR's on close grip.

Big o Boy
12-12-2006, 01:08 AM
Thanks guys, I was pretty happy with it, also. :)

-----------------------
DE Lower:

WU ATF Squats:
135x10
135x10

BB Lunges:
135x2/2
155x2/2; x12
Good speed here… these felt really easy.

ATF Jump Squats:
155x5
Just kinda loosening up some more.

Sumo Deads:
135x10
225x3
275x1; x10
345x2
The 275 was flying off the ground. The 345 did not slow much at all. At about set 4-5 of the 275 I thought for sure I was going to clean the weight it was coming up so fast. Maybe I’ll throw in some heavy cleans some day…

BB Rows w/ straps:
225x8
225x8
225x6+2
There was a slight pain coming from my lower back during these, but I tried my best just to work through it. +2 = form off.

One-Arm DB Rear Laterals:
20x10/10; x3
These were amazing. My rear delts have never felt so pumped. I did these with the opposite arm’s elbow resting on my knee and swinging the weight up almost vertical while keeping my torso still.

Seated HS Shrugs:
90x10
160x10
230x8
230x10 (standing)

5-6 minutes Ab Burnout
---------------------------
Good workout. Definitely going to work heavily on the bottom portion of the squats while I’m off the bands for a couple of weeks.

Coke
12-12-2006, 06:05 AM
Fine job overall Shaun, looks like you're starting to make smooth work on your bb lunges...sweet sumos bro.

Big o Boy
12-12-2006, 08:17 AM
Thanks Coke... I hope to crush my sumo PR this week on ME day. I'm going to switch up the lunges for ATF Squats, though. I know the bottom part of the squat is what's holding me back.

I played about 45 minutes of half-court 3 on 3 basketball today and it was actually kinda fun. I usually hate basketball. I especially liked my explosive jumping power. I could jump up and firmly grab the rim with ease. I haven't been able to do that since high school when I was 150- lbs. :D

KevinStarke
12-12-2006, 09:52 AM
Awesome DE work man you'll definitelly break that PR. As far as basketball... i'm not exactly built to play it... :(

Big o Boy
12-14-2006, 11:05 AM
Haha... it's all good Kev. I played again today and did absolutely horrible. I'm a VERY competitive person as it is, and I missed a number of "should-have-been" shots. I usually start cursing pretty loudly and playing worse. :p
------------------------------
Yesterday's Workout - DE Upper...sorta.

Seated BB Militaries:
45x20
115x10
135x5
155x5
155x3
135x3; x6
Trying to work on speed and tiring the delts.

OH DB Tricep Extensions:
90x10
90x9
90x8
These were tough after the presses

BB Curls:
45x10
45x10 (reverse grip)
45x10
These were done VERY slowly. I also tensed my tri's as I brought the weight down.

x3 2 minute rounds with the Heavy Bag. :cool:
This was great after all of the pre-exhaustion work. I wanted to simulate a 8-10th round battle. :p
--------------------------------------

That was it... just a quick, short, and sweet session this time. I'm still recovering from bands so it's okay. I'm going to hit a serious ME Lower day tomorrow so stay tuned!

KevinStarke
12-14-2006, 11:51 AM
Solid workout man. Same thing happens to me when I start doing poorly at something i'm usually good ait.

Coke
12-15-2006, 05:15 AM
You'll really get better at balling when you play more often, nice stuff there though and with the session.

Big o Boy
12-15-2006, 01:26 PM
Thanks fellas, but I'm not too worried about basketball. :p I'm a soccer player anyway. I'd like to train up to play football for a small college some day when I get out of the army, though.

------------------------------
I GOT MY INZER SQUAT BRIEFS!!! WOOHOO!!!
And yes… I wore them for this workout.

ME Lower:

Below Parallel Squats: (all were ATF, except heaviest set)
185x10
225x5
255x3
275x3
315x2
365x1
315x4
These squat briefs are the hardest thing to put on in the world. All throughout the workout the briefs just didn’t feel set. Only now… as I’m wearing them typing this… do they feel comfortable. I guess I just need to get used to them. 365 was harder than I wanted it to be but it came up none the less.

Sumo “teh gay” Deadlifts: no straps… working on grip
135x10
225x5
295x2
345x1
395x1
425x1! (10 lb. PR)
This probably would have been easier NOT wearing the briefs. They constricted my hip movement down low so most of the pulling was done with the back. It’s a 10 lb. PR none the less, so I’m still happy. No problems with grip.

BB Hacks:
275x5

High Pulls:
225x5
First one I almost cleaned, but I wasn’t far enough under it. I really shouldn’t try to go this heavy again unless I work on form first.

BB T-Bar Rows:
90x10
125x10
150x10
175x8
Drop set-
175x5
150x3
125x3
90x6
45x12
Whee!!

One-Arm Rear DB Laterals:
30x10/10
30x8/8

3-4 sets of Abs
---------------------------------------

Pretty pleased with the “power pants” for my first time using them. I can tell there is a TON of support down low on the squats and once I get used to using them, my squat should start climbing. I don’t particularly like using them for deadlifts, but I kinda expected that. If anything, they’re going to help save my hips, as I had no hip pain this workout, even during the deep squatting.

ME upper on deck.

KevinStarke
12-15-2006, 02:04 PM
Awesome max effort stuff man briefs give great support and will definitelly help your squat and deadlift. Why are sumos "teh gay"?

Big o Boy
12-15-2006, 10:43 PM
I hate sumo deads... that's why. :p I scraped up my right quad pulling the bar up my leg because I used an alternating grip and it didn't feel good at all. Doesn't look too good either. The briefs left a lot of bruising today, also. And I can't pull that much weight on sumo's... so until I start pulling some real weight, they will be "teh gay".

KevinStarke
12-16-2006, 12:41 AM
Haha ah I see, well 425 is a great PR man congrats.

Coke
12-17-2006, 05:34 AM
The squat briefs just sound so ill to me, lol...seeing you raise squats up further would be outrageous dude.

Big o Boy
12-17-2006, 08:49 PM
Kevin: Thanks man. :)

Coke: The squat briefs are nice, I just gotta get used to 'em. I had better "raise up" with the briefs, or I'll be severely disappointed.

----------------------------------
ME Upper:

Wide-grip BB Benchpress:
135x20
185x6
205x6
225x6
245x6
255x6
225x6
Woohoo. These felt very strong and controlled. I placed my index finger just outside the power-ring with these. I was surprised to get the 255 for 6 after the previous sets. This is good repping for even my comp. grip. I haven’t touched comp. grip in awhile, so hopefully it has increased as much as my supplemental lifts.

Dips:
BWx12; x4

Straight-Bar Skullcrushers:
70x10
70x10
70x8
Tried to keep perfect form here.

DB Hammers:
40x10
40x8
40x8

BB Rows: w/ straps
115x10
165x10
215x10
115x20
The burnout at the end felt great.

DB Shoulder Press:
50x10
50x10
50x9

Concentration Curls: :p
50x3/3
50x3/3

4 sets weighted decline sit-ups.
------------------------------------------
That was it. Great workout. Pretty happy with the 6x6 effort, for my first time doing it. I’m actually looking pretty big in the mirror. The scale has disappeared from the gym, so I’m kinda wondering where I’m at. I’m guessing 180 +/- 3lbs.

DE Lower coming up.

KevinStarke
12-17-2006, 10:21 PM
Wide grip is rough man strong benching.

Coke
12-19-2006, 04:14 AM
Good work on the bench bro, in the zone once again, lol.

Big o Boy
12-19-2006, 03:37 PM
Kevin: Thanks bro. My chest is pretty strong.
Coke: Thanks man... trying to catch you! Haha.

----------------------------------------
DE Lower:

Front Squats:
45x10
135x8
175x5
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
Good speed here. These were gravy. All done below parallel.

Conv. Deads: (1st time in months)
135x10
225x5
275x5
325x3
375x2
325x4
275x5
225x5
Just kinda feeling this out.

BB Rows:
135x10 underhand
135x10 overhand, wide-grip
135x10 overhand
135x10 underhand

Clean and Press: Presses follow…
135x10
135x8
135x6 - Rainbow presses
135x10

Some other rowing type workouts. 6-7 sets of abs. Good stuff…. Good stuff.

Stumprrp
12-19-2006, 03:40 PM
solid workout dude!

KevinStarke
12-19-2006, 04:34 PM
Front Squats:
45x10
135x8
175x5
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

That looks very very framiliar. Awesome workout man.

Big o Boy
12-20-2006, 02:55 AM
Stump: Thanks man. Good to see you in here... drop in any time. :)
Kevin: Haha. You inspired me to do front squats looking at some of your past workouts. 175 just happened to be a sweet spot when I was warming up. I was planning to go just a bit higher, but 175 worked out great.

cphafner
12-20-2006, 06:07 AM
strong speed work with the front squat. Are you holding them with a clean grip?

Coke
12-20-2006, 07:06 AM
Smooth stuff throughout man.

KevinStarke
12-20-2006, 12:48 PM
Haha, hell yah man front squats are great.

Bob
12-21-2006, 01:20 AM
Front Squats, DLs, Rows, C&Ps.. nice workout dude..
That was a serious full body effort..

Big o Boy
12-21-2006, 04:48 AM
CP: Thanks. Negative... holding it x-armed style. My hands are really close together, though, and sometimes that causes my fists to cut off some of my breathing (them being jarred in my neck and all). If I hold it with a clean grip it hurts my wrists pretty bad. Either my form is off, or my wrists are not very flexible.

Coke: Thanks!

Kevin: Hells yes. I will be doing them a bit more often now. I think I may even try some banded front squats. ooOOOoo. :p

bearwolf: Thanks man. It wasn't too bad considering I put in into a 40 minute time span. :)
------------------------------------

Random News:
Well... I'm going to be playing in another flag football tourney here again on Christmas Eve (mission dependant). That should be pretty fun. I'll try not to run all over them TOO bad. :p

Oh... and I don't know how many people here play Madden 07, but I'm starting to really get into that whenever I get any free time. Go Cowboys!

I also got the new book "Lisey's Story" by Stephen King sent to me for Christmas from my Mom. I've only read 32 pages of it so far because I'm so busy, but it's pretty good so far.

and I just peed in my pants. Not really, but I was just wondering who would really read through this boring stuff because I'm boring myself...

DE Upper tonight!

KevinStarke
12-21-2006, 01:12 PM
I've seen them done they look fun as hell. Definitelly have to get some bands.

Big o Boy
12-22-2006, 06:19 AM
Kev: Yup yup. Bands are cooool. Speaking of them... my band cycle starts next week. Woohoo!

--------------------------------
DE Upper:

Reg./Comp grip Benchpress: 1st time in 2 months… I think
115x15
135x10
185x5
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
255x6
I bolded the last set because that is amazing after all of the previous sets. I know fresh I could probably get that 8, 9, if not 10 times. Strength is definitely going up! Sets with 205 were solid and all were fast. Speed never slowed.

BW Pull-ups:
X15! Wide-grip
X12 Close-grip
X6 OH Shoulder width
X6 Wide-grip
Both these sets, and the next, were done because I was waiting for the power rack.

Lateral Raises: with 25lb. plates
X10; x3 to the rear
X12; x2 one-arm to the rear
X10 standing upright
Huge pump in the delts here. Haha… I’m on a Westside routine and talking about “pumps”… haha.

Rack Presses: Finally…
275x8
315x5
345x3
365x1.5
And my weak triceps show their ugly head… haha, get it? *someone slap me* There was only about 4-5” ROM, but it was fun to hold the big weight. Is this an effective enough ROM to benefit from? It sure was hard enough with the heavier weight. Part of that was definitely because my tri’s were a bit fatigued anyway.

V-Grip Pushdowns:
#15x10
#15x8
#15x8
#15x9

BB Curls:
80x10
80x10
80x10
Varied grips… cheated a bit on the last set.
-----------------------------------------

All and all, it was a great FN workout. It’ll be the last one like it for some time, as I’m switching back to bands next ME day.

Big o Boy
12-24-2006, 03:03 AM
ME Lower:

1 set at the adductor machine, a couple of lateral raises with 25lb. plates, and some calve raises while waiting on squat rack.

ATF Squats: no bands… with squat briefs
135x10
185x5
205x3
225x1
275x1
295x1
315x1 (previous PR, felt like cake with the briefs)
335x1
345x1
355x1!!!
Wow… my ATF squat is only 15 lbs. away from my parallel. But then again, I haven’t tried it with the briefs yet. ;) These were done slowly at the bottom of the rep to make sure I hit rock bottom. It felt crazy to take this much weight that deep.

ATF Front Squats:
225x3
Concentrated on form here. I realized if I looked forward at the mirror, I tended to lean forward a bit. Once I started looking up, it was easy to keep balance.

Half-Squat GM’s:
225x5
225x5
275x3
315x3 ties PR
These were harder this time because my briefs don’t allow much hip movement unless I’m squatting with heavy weight.

Here I tried push-pressing 225 a couple of times, but it didn’t go to well. :p I need to start with lighter weight if I’m going to attempt this again, but I’m an over anxious meathead at times. :)

Standing HS Shrugs:
180x10
280x8
370x6
280x10

HS Swinging Leg Press: (close stance, toes pointed inward)
200x8
250x6
One set of light leg extensions. 2 speed sets of jump rope x50, 2 sets hanging leg raises x15.
--------------------------------

I’ve got a two-day mission, so I will be taking a small break. This is good because it allows me to fully recover before hitting bands hard as hell next week.

Happy Holidays everybody! :)

Stumprrp
12-24-2006, 07:33 AM
SUPURB lifting, its different for everyone, my full squat is much lower then my parallel, which will be tested this week

KevinStarke
12-24-2006, 01:28 PM
Awesome squatting man, have a good holiday.

Coke
12-24-2006, 03:16 PM
Sweet pr's with your benching and squats...ace workouts overall.

Big o Boy
12-29-2006, 03:13 AM
Stump: That's probably true. My full squat is probably 8-10 inches lower than my parallel. Good luck with the parallel's this week!

Kevin: Thanks man. I had a horrible holiday here, but I'm still alive, which is always a plus.

CoCoa: Thanks brutha. :)

---------------------------------------
FIRST DAY BACK ON BANDS!!! WEEE!!!

ME Upper:

Bodyweight Chin-ups:
X10; x2
Done slowly to fill out the lats a bit before the pressing movements.

Close-grip Benchpress: w/ doubled mini’s
115x20 (no bands)
45x10
95x8
135x5
185x3
205x1
225x1
240x1!!! 10 lb. PR
205x15 (no bands)
Oh yea. I wasn’t sure I was going to bust a new PR being that I’d been off the bands for 2 weeks but I was sure happy I did! The 205 for 15 was simply easy. :p

Incline DB:
95x6
95x6
90x6
90x4

BB Skullcrushers:
70x12 forehead
70x10 chin
70x15 behind the head

BB Curls:
100x6
100x6
100x6
100x6
Only the last sets needed a bit of cheating to finish the reps. Felt strong throughout.

BoB Set: light band tricep pressdowns SS w/ miniband pull-aparts
4 sets, all 10-12 reps.

Started to do some ab-work, then decided against it. :p I’d been in there too long anyway.
--------------------------------------

DE Lower tonight!

Coke
12-29-2006, 10:22 AM
All numbers looking strong, much props on getting another pr.

Big o Boy
12-29-2006, 02:28 PM
Thanks Coke.
----------------------------------------

DE Lower:
Equipment: Briefs… straps for rows.

Front Squats – w/ Light Bands: ;)
135x10 (bands removed)
45x8
115x5
115x2; x12
All were done just below parallel. These were very explosive. My left shoulder actually bled a little bit from all of the excitement. :p

Reverse Band Conventional Deadlifts: (choked lights)
225x10
315x1
315x1
315x1
365x1
365x1
365x1
405x1
405x1
405x1
315x5 Deadstops
Good stuff here. Light bands stopped helping about 3-4 inches before lockout. 315 was flying. I still felt that the briefs hurt my deadlift. I think they help my legs lockout too quickly, therefore it forces me to use more lower back.

BB Rows:
135x10
225x10; straps
225x8; straps
225x8

4 sets of HS High Rows

16” Box jumps:
+90x10
+90x10
+50x5/5 (one foot at a time)
+90x15 that’s all I had left

2 sets of calves.

KevinStarke
12-29-2006, 06:15 PM
Gah.. band evny. Workouts are looking great man bands are key.

Big o Boy
12-31-2006, 03:15 PM
Kevin: That they are... I can't wait to order up some chains when I get back to the states! :)
------------------------------------
DE Upper:

Close-Grip Banded Benchpress: w/ doubled mini’s
45x10
95x10
135x5
135x3; x10
Speed was awesome here. Explosiveness was at a high today.

Reverse-Grip Benchpress: no bands
135x8
185x8
205x8
225x8
This was the first time I’ve done this exercise for more than one set. I like the stress it puts on the triceps. You’ll be seeing me implement this more often as a supplemental exercise.

WG Pull-ups:
X10
X10
X6
X6, kipped a bit here

DB Lateral Raises:
35x10
35x10
35x12

DB Rear Raises (one-arm):
25x10/10
25x10/10
20x10/10 slower, to get good squeeze at top.
Delts were full of blood here.

Bench Dips:
BWx10
+45x10
+90x10 –Drop set- BWx10
+135x10
These were pretty easy… going with 4 plates next time. :)

EZ-bar Preacher Curls:
75x9
75x6
75x5 Legs were straight out to the rear to concentrate on the bi’s.
75x10 Standing, cheated a bit.
75x6 Same
75x6 “Curl Jockey” status achieved. :D

Big o Boy
12-31-2006, 03:35 PM
OH... and weight has gone back down again. It seems the current op tempo is burning mad calories and causing my eatting habits to be a bit off. I still try to carb up as much as possible and get in all my meats, but sometimes it's just too difficult.
On the flip side, strength is at an all time high. :thumbup:

Weight - 175. :(

Coke
01-01-2007, 05:37 AM
No way you can complain since you continue getting stronger and have the energy to get through those efforts...plenty of volume and really nice work the past couple of sessions for both upper and lower body.

Big o Boy
01-05-2007, 03:30 AM
Coke: Whatever Coke... whatever. I would be doing better if I could eat more, that's all I'm saying! :p :)

--------------------------------------
ME Lower: No equipment this workout. Completely raw.

A couple of exercises to loosen up the delts.

ATF Squats:
135x10

Front Squats: w/ Choked Lights
95x5
135x5
155x2
185x1
205x1
225x Miss
225x Miss Damnit!
I should have had 225 the first time, but I went down to slow, like I was afraid of the weight. The second time I took it down like a champ, but I just didn’t have the strength to outrun the bands. All were just below parallel.

Reverse Band Conv. Deadlifts: w/ Choked Lights
225x5
315x5
405x1
455x1 belt
495x1 belt
315x5
Bands were set to release tension 2-3 inches from the top. I’m not too overly excited about the 495. It felt a little tough for being assisted.

DB Rows:
100x12/12
100x10/10
100x10/10
100x8/8

Light Band Pull-Throughs:
3 sets of 10

Seated Calve Raises:
90x10 for 4 sets

SS w/

HS Shrugs:
270x10 Seated
270x10 Seated
340x10 Standing
340x10 Standing

Coke
01-05-2007, 04:26 AM
Good work with the bands man, lol...fine session.

Big o Boy
01-06-2007, 12:48 AM
Thanks Coke.

----------------------------------------
ME Upper:

1 set of 30 DB curls with 25s.

CG Benchpress: w/ Doubled Mini’s
135x12 (no bands)
155x5 (no bands) (waiting for friend to finish up)
95x8
135x5
185x3
205x2
225x1
240x1
225x14! (bands removed; regular grip)
That’s a big rep PR with 225. NFL here I come! Now all I gotta do is find that “talent” thing… :D

DB Militaries:
75x6
60x7
60x5
60x6 had ‘bout 20-30 sec. more rest
Triceps were killed after the benching, but I was happy with the 75 for 6 on the first set. PR with these is 80x3, which was set probably a few years ago. (to give you an idea of the last time I went that heavy, lol)

Standing OH EZ-bar Triceps Extensions: that’s a mouthful
95x6
95x5
95x4
95x5
Like before, triceps were done.

Deadstop CG Chins:
BWx10
BWx7
BWx6
BWx5

BoB set:
15/15
15/15
15/15
15/15

Coke
01-06-2007, 08:00 AM
Ace session Shaun...that does look like NFL combine on the close grips, especially the repping.

Big o Boy
01-08-2007, 11:09 AM
Thanks Coke.

-------------------------------------------
DE Lower: wore briefs today.

Deep Squats: w/ choked lights
95x10
135x5
155x5
185x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
295x8 (bands removed)
Reps were all really fast… good explosion off the bottom. Will up to 215-225 next week. Going to stay with the regular back squats for the rest of the band cycle. Competition is coming up next month.

RDL’s on 6” box:
135x10
175x10
175x8
175x8
These burnt pretty bad. Used the “hooked” grip. Worked on a bunch of power shrugs with a bit of cleans thrown in there. Trying to work on my cleaning form.

Chest Supported Rows:
135x10
160x10
160x8

BB Rows:
135x10
It was there… I lifted it.

GHR’s
Two sets on a flat ab bench lying face down with my ankles hooked under the pads. I was using one-arm to assist. Then I did another high-rep set on a 45 degree back extension thing.

A bunch of jumping rope.

Weight – 175ish :(

KevinStarke
01-08-2007, 11:56 AM
Nice workouts man 225x14 is sick on closegrips. Nice DE squats too.

Big o Boy
01-08-2007, 12:03 PM
well, I switched it up to regular grip when I did those. :p Close-grips it might have been 9-11 reps, I guessing. Thanks though, bro.

Coke
01-09-2007, 05:56 AM
Always taking care of business in here, keep that mindset for next months comp!!

cphafner
01-09-2007, 09:50 PM
Damn those are strong squats.

Big o Boy
01-10-2007, 12:51 AM
cp: Thanks bro. I'm pretty sure they're finally starting to go up, because last time I did 205 with the lights they felt way to heavy for speed. This time they were right on the money, and speed never slowed.
-----------------------------------------

DE Upper:

CG Benchpress: w/ double choked minis
135x15 (no bands)
95x10
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
245x8 (bands removed, this was close-grip this time)
Speed was awesome here. I remember when this felt too heavy for speed also. I'm getting strong people. 245 felt really strong.

Banded Dips:
1x looped mini x20
1x doubled mini x8 OUCH!
2x looped minis x10-12
-The looped versions let off tension at the bottom of the rep. The doubled version was hard as hell, and I had to put a towel behind my neck because it felt like the bands were cutting through my skin.

Hammer-grip Pulldowns: in kg's
68x10
82x10
68x7
Arms tired really quickly here for some reason.

Simultaneous Hammer Curls:
30x10
30x10
30x8 +5/5

BoBset: Miniband pull-aparts SS w/ lightband Pushdowns
15/15
15/15
15/15
15/15
15/15
10/15

Weight: 175

Coke
01-10-2007, 07:17 AM
Raw close grips with 245 x 8 is awesome, you are indeed getting strong as you know what, lol - :D

Big o Boy
01-12-2007, 01:48 AM
Thanks Coke!
-----------------------------

Had a great workout last night!

ME Lower: wore briefs

Comp. Banded Squats: w/ choked lights
95x10
135x8
185x5
225x2
255x1
275x1
295x1
315x1
335x1!!!
Huge PR here. 30 lbs. more than the last time I did these.

Goodmornings w/ heels on 2” board:
135x8
135x8
185x8
225x8
275x6
315x5 Whew!
I wanted to quit after 3 reps, but I just kept going. It hurt pretty bad.

HS Swinging Leg Press:
200x6
250x6
250x5

Ghetto T-bar Rows:
2ps x10
3ps x10
4ps x8
4ps x10 (cheated)
4ps x5 > 3ps x8 > 2ps x10-12 (Can’t remember exact reps)

-----------------------------
Messed around a bit with some abs, but I felt like I was going to throw up after about 2 sets, so I stopped.

Coke
01-12-2007, 05:54 AM
No joke man, big time pr's there - great workout.

KevinStarke
01-12-2007, 08:54 AM
Damn man awesome PR's one squats and GM's, big weight. How deep do you usually go on GM's?

Big o Boy
01-12-2007, 11:21 PM
Thanks Coke!

Kevin, it's a bit difficult to describe, but I take my upper body and make it parallel with my hips before raising back up. My knees are slightly bent to 1/3 of a squat. I wish youtube worked here. :( As soon as I get to go home, I'll try to get some video's up.

Bob
01-13-2007, 06:50 AM
Awesome PRs Big O Boy!!!! Freakin' awesome...
Yeah, puking is an option after setting PRs in both Squat and GMs..
That means you worked for those... with intestinal Fortitude!!!

Where do you think "intestinal" comes from!!!! lol

Stumprrp
01-13-2007, 08:30 AM
wow very powerful workout bigoboy

JustinASU
01-13-2007, 10:56 AM
You are totally pwning me on those close grips. I hate my weak bench. Keep the good work mang! :thumbup:

Guido
01-13-2007, 09:38 PM
Wow, Big Boy, you have some very nice numbers, man. Esp. at your bodyweight. Your workouts seem to be intense, lots of volume but nice and effective. Keep it up and I'll be checking in here more often (perhaps to learn some new things).

Big o Boy
01-14-2007, 03:01 AM
BW: Thanks man! Definitely wanted to chunk up some of my intestines after that. After my workout I have to walk about a half a mile in the mud back to my room and I had to walk extra slow to keep from hitting the wrong nerve in the digestive system... hah!

Stump: Thanks! Don't be surprised if you see a couple of your exercises thrown in here somewhere. ;)

Justin: Thanks man, but I sucked it up today on the Close-grips big time. I was about due for a sh***** workout anyway. Besides, you pwn me on everything else... :p

Guido: Thanks for dropping in Guido! Volume on lower day is usually pretty high because I love training legs and the wierd looks I get for going fairly (by my gym's standards) heavy.

Volume should start to drop off in a couple of weeks or so as I get closer to the competition... If they don't have it, I'll drop off volume anyway and try to set a new max in the BIG 3, as I haven't done that since last competition.
-----------------------------------
ME UPPER: :(

Well, I guess it was about time for me to have a bad workout. I've had so many good ones I not too disappointed. The main reason for this workout going bad is: 1. I didn't take a full 72 hours rest between the last upper day, and 2. My carb intake was low and my hydration was bad.

My left shoulder-tricep-elbow was bothering me from the very beginning. Both of my shoulders were still a bit tight from the last workout, then the tricep-joint pain came toward the end of the sets of benching.

Close-Grip Banded Benchpress: w/ doubled choked minis
95x20 (no bands, felt pain here)
135x15 (no bands, pain still won't go away)
OH WELL!
95x10
135x5
185x5 ...I should be warming up more...
155x5
205x1
225x1
250x0 ow, ow, ow...
250x0 not even close
I would have had 250 on any other day, but today, as explained above, the pain hit pretty hard. 225 felt really easy.

Reverse Grip Benchpress: (this is where the pain was really getting bad)
135x10
185x8
205x5
I stopped here because the pain was bad, not that the weight was too heavy. Last time I did these I crushed out 8 reps with 225. This is where I decided to take it easy and hold off until next time.

A few BW bench dips, bar benchpresses (various grips), and DB Curls.
-------------------------------

It's always disappointing to have workouts like this, but I know what I did wrong and it hopefully won't happen again.

DE Lower on deck.

Coke
01-15-2007, 04:56 AM
No doubt bro, having a subpar day is not so great...workout is still cool, nice focus of those tri's.

Dedicated
01-16-2007, 03:04 PM
Woah nice workouts! I see this is a new journal you made in 2006 and you are in Iraq now, wow. Keep at it man your workouts are incredible.

KevinStarke
01-16-2007, 03:25 PM
Happens to the best of us man, a good effort regardless.

Big o Boy
01-16-2007, 10:51 PM
Coke: Thanks man, it really was a bummer, but I'll bounce back no doubt.

Dedicated: Yeah, I figured I might as well start recording them down again... it's the best way to keep myself motivated. Glad to see you back, drop in anytime!

Kevin: Thanks man. I saw even you had a bad day, what, a week or so ago? So if it can happen to even you, I'm sure it could happen to me. haha.
------------------------------

DE LOWER: w/ briefs and straps

Deep Squats: w/ choked lights
135xWU
95x10
135x8
185x5
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
315x5 (bands removed; parallel)
I was going to go for 8-10 reps with 315, but my belt came loose at rep 5 so I stopped. Speed was rockin.

Weighted 45 Degree Back Extensions:
BWx10
65x8
85x6
65x6
Holy cow, these were harder than I thought. I did these with an EZ-bar behind my head, and it wasn't comfortable to say the least. My hammies were screaming. I'm definitely going to hit these again soon. (with a straight bar) :p

Deadlifts with Shrugs:
295, x8 (overhand hook grip)
345, x6 (same)
415, x8 (straps, power shrugs)
415, x10 (straps, power shrugs)
It was all I could do to deadlift 415 the second time... my lower back was done. I was surprised at how much weight I could hang on to using a hook grip. I would have tried the hook grip with 415, but I wanted to do power shrugs.

Light-Band Face Pulls:
4 sets

Behind the Head wide-grip Pull-ups:
BWx8
x6
x6

DB Rows:
65x10/10
65x10/10
65x10/10
Concentrated on form and pulled them slowly.

One set DB Pullovers with 65 lbs.
------------------------------------

This workout took forever. For the first time ever, I thought I was going to pass out. I thought I hydrated well enough, but I guess that wasn't the case. I got up from the Pullovers and felt really dizzy. I couldn't see color for about 5 seconds so I hunched over a Preacher curl set-up for a minute or so. I thought DE was supposed to be the easy day!? lol.

DE Upper is next, but I believe I'm going to insert a rest day today to give my tricep the extra rest it needs.

Coke
01-17-2007, 05:50 AM
Nice job man, took it to the max!!

JustinASU
01-17-2007, 08:34 AM
squats are rocking Shaun. BTW, sounds like you have a little bicep tendonitis.

KevinStarke
01-17-2007, 10:42 AM
Haha happens to us all man. If its bicep tendonitis I suggest doing some heavy db hammer curls during 1-2 of your sessions... trust.

For a second I thought you did 415 x 10, awesome session man everything looks strong.

WBBIRL
01-17-2007, 10:50 AM
wow man, I havent been in here in a while but these sessions are ace. Keep up the strong work!

Big o Boy
01-17-2007, 11:28 PM
Coke: Thanks man, that's what I'm all about. :)

Justin: Thanks Justin, I think you are right. I'm going to research some more on bicep tendonitis and find out what the deal is.

Kevin: Yeah, I wish I deadlifted 415 10 times. :p My back/hammies were dead from hypers. Thanks for the tip for the bi-tendonitis. I will definitely throw those in there first thing tonight.

WBBIRL: Thanks for droppin' in man. Your on a whole different level with your squatting, I'm just trying to catch up! And, I see your weight is steadily dropping, too. Niiiice. <---Borak voice. :D
------------------------------

Well folks... I'm going to throw in a short and sweet upper-body DE session tonight followed by an ME lower-body after a day of rest. Those will be my last sessions with the bands, and then I'm going to change up my routine a bit for the competition. I don't have it exactly nailed down yet, so I'm not posting a thorough workout plan.

My deadlifts are the one point where I think I've least improved, so I will be giving them a day of their own. I'm thinking something like this before the competition... Keep in mind I will be turning down the volume knob at the same time.

ME Deadlift/Low volume DE Squat
rest
ME Upper
rest
ME Squat/Low volume DE Deadlift
DE Upper
rest

The ME days will compose themselves of heavy triples/doubles/singles, in that order, leading up to one week before the competition (supposedly March 5th). Lemme know what you think!

Bob
01-18-2007, 04:18 PM
Awesome squatting day BigO'

Your plan looks solid.. where is the competition over there?
GL..

Big o Boy
01-18-2007, 11:10 PM
bear: Thanks! The competition is at the gym I go to on the base (just imagine a big oversized tent with gym equipment, hah). It'll most likely be like the last, where the lifts are seperated by two days, all with seperate weigh-ins.
----------------------------------------

DE bicep-tendonitis Upper: :p

DB Hammers:
25x10/10 WU
50x8/8
50x8/8 (used some back here on out)
50x8/8
60x4/4
35x10/10

Close-grip Benchpress: w/ doubled minis
barx10
135x5
135x5
135x5
135x5
135x5
135x5
Did for speed as best I could with my tendonitis flaring at me the whole time.

BoBset: Light/mini bands
15/10
15/10
15/10
15/12

Was going to do some flys but my left pec was really tight, just like last time. I did a bunch of light DB work (laterals, OH flys, etc.) to try to loosen up my shoulder. Also did a set of pull-ups.
-------------------------------------

I went by my aid-station and picked up some Naizen (?). I guess it's supposed to be similar to Ibuprophen (I can't spell worth a damn), in that it is a muscle relaxer. Anyway, I take 2 a day for 5 days (taking it easy from the weights) and if the tendonitis doesn't go away, I go back.

I really don't know what to do. It seems I'm plagued with this damn tendonitis type stuff before every competition. It happened last time, too. I'm going to ask the medic platoon sergeant (big powerlifter) what he recommends. And as always, I welcome all of your input. :)

KevinStarke
01-19-2007, 09:47 AM
Tendonitis blows man hopefully itll heal asap. Personally I like doing the DB hammer at the end of the workout as after doing them it makes my elbows/biceps feel much better. Some rest could do ya good though.

Big o Boy
01-19-2007, 11:10 PM
True that. I will be taking some time off. I've also read in a bunch of write-ups that reverse grip curls work pretty well to aid rehabilitation.

Coke
01-20-2007, 09:18 AM
Smart move to take the time and get added rest...everything can be delt with imo, you'll do fine.

Big o Boy
01-20-2007, 07:18 PM
thanks Coke, I agree. Right now, I'm looking at another 3-4 days of rest then putting in a very light rehab session to test it out. I can still feel the pain now, so who knows. I might push it back even further. But for now, that's the plan. :(

Bob
01-20-2007, 07:54 PM
The competition is at the gym I go to on the base (just imagine a big oversized tent with gym equipment, hah).
Are guns allowed?? :)

Another nice session Big O...
Definitely go with the rest before the meet.. you don't need any of that tendonitis.. GL..

Big o Boy
01-22-2007, 10:42 PM
Yes... weapons are allowed. :D

Current Update: I went in for a heat treatment last night for about 15 minutes on my left shoulder/pectoral at our local aid station. I have some friends there that understand I'm into powerlifting so they are eagar to help me out. It seems I have a slight tear there to go along with a mild case of tendonitis. I also got some bengay-type stuff that I've been rubbing into my shoulder every now-and-then. As for the tendonitis, I got 800mg tablets of Ibuprophen (spelling?).

Today I am going to the gym with one of my good buddies that I haven't hung out with in awhile (he's been in Mosul for most of the deployment). I plan to hit machines with the legs just because I don't want to risk tearing my shoulder anymore by holding the bar behind my back. I also plan to do some very light (if any weight) rehab exercises.

Sorry my journal is boring right now, but I gotta get my rest! ;)

Big o Boy
01-26-2007, 07:24 AM
Went in for a nice and easy legs/accessory day at a different gym with a friend.

ghetto leg press:
1pps x12
2pps x12
3pps x12
4pps x8
4pps x8
I say “ghetto” because it was a very old press which felt really light on the way down and increased the friction 100% on the way back up… I paused for a half a second at the very bottom of the ROM.

parallel hyperextensions:
BW x10
+45 x10
+65 x8 (oww, my balls)
+couple more sets with same weight. Tried them Zercher style and behind the neck. Also tried it out on the 45 degree hyper machine. Each one was set up to crush my nuts.

Very light cable rows.
Very light db flyes.
Very light db raises.
Very light db shoulder rotations.
Very light db reverse-grip curls.
Very light db rotator cuff work.
Heavily assisted dips on a machine.

…and a 20 minute lesson on boxing with a good friend. No… no bag work or anything like that. :(

That’s my first recovery session. Bleh.

Coke
01-26-2007, 09:13 AM
Hate seeing you annoyed under the conditions bro...meanwhile the recovery session was fine.

Big o Boy
01-30-2007, 01:37 AM
***

Going in for first session today. DE Upper. Wish me luck.

Big o Boy
01-30-2007, 10:41 PM
DE Upper:

BB close-grip bench:
135x10
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
All felt good and fast. Pec was bothering just a bit, but nothing too serious. I will just work through it with the close-grips. I usually use this weight or more with bands, but I’m taking it easy.

db incline:
75x15
75x12
75x10
75x8
Looks like text book sets there, but I was pushing everyone til failure.

4 sets consisted of skullcrushers, chincrushers, and overhead extensions – all with EZ-bar.

UH BB rows:
135x10
135x10
135x12
135x20
I was going easy on all of them. The last set I pushed myself just a bit.

3 sets DB Hammers.

I also did some light band work later last night in my “trailer house” to aid for shoulders, back, tri’s, and bi’s.
---------------------------------------

Felt good to be back.

ME deadlift/DE squat today!

Coke
01-31-2007, 05:19 AM
Great way to man up and work through whatever pec pain you're having...sweet workout dude.

Big o Boy
01-31-2007, 12:38 PM
CoCoa: Thanks bro. Hopefully it'll hold enough for ME punishment.
---------------------------------------

As promised….

ME Deads/DE Squats:

conv. deadlifts: no wraps, add belt 315+
135x10
225x8
315x3
365x3
405x3
425x3!
All were reset in between lifts. Probably like a .5-1 second rest at the bottom of each. Goal was 405 today. Pretty pleased with the extra 20 lbs. after not doing these for so long.

parallel squats:
185x10

ATF squats:
185x10
185x10

bb power shrugs:
385x4 (hook grip, regular strict shrugs)
385x10 wraps
410x10
410x10
Going to go heavier next time. Expect something crazy. ;)

Incline 45 lb. plate rows:
1 plate per hand x10
1pph x8
1pph x6
I was focusing in on my traps with these. These were done pretty hard core because there were no incline benches around. I placed a folded up towel on the top of a back support for the adductor machine and rested my chest on it. I got weird looks, but I got what I wanted out of it.
SS/
one-arm 10 lb. plate rear laterals:
X15/15
X15/15
X15/15


45 degree hypers:
BW x 15
BW x 15
BW x 20
This, I believe, is where my back is the weakest. I’m going to hit these on both leg days with at least this many sets.

Big o Boy
01-31-2007, 12:43 PM
I ripped off one of my calluses while doing the power shrugs on my right hand and it was bleeding throughout the rest of the session. No pain no gain, right!? ;)

WBBIRL
01-31-2007, 01:24 PM
Looks ACE in here man, really hittin these sessions with style. Thats a nice PR on deadlift too.

Power shrugs hurt so good, I love to just load the bar up and rep it out like a mad man and with 4PPS+ people just stare at least in my gym. You should be good for at least 495 on them probably more. Too bad the 5x5 doesn't have me doing them =/

Coke
01-31-2007, 02:56 PM
Wow Shaun, you came back to America with that one, lol - all is looking extremely well.

Bob
01-31-2007, 05:51 PM
Holy Cra_ Big O'..
You're lucky you only ripped a callous on that workout... that was a great one. Awesome work!!

So I wonder what crazy is with Shrugs?? 455? 495??

Big o Boy
02-02-2007, 06:08 AM
IRL: Thanks man, I really want my deadlift to keep increasing. The powershrugs are fun. You should do them anyway. Just throw em in at the end or something.

Coke: Thanks man. Not back to America yet, though. :p

bear: Thanks, my callous isn't healing back to nicely, either. :( Oh well, I'm not stopping now. As for my crazy shrugs... hmm, I dunno, what you suggested sounds about right, but I can't ruin the surprise! haha.
-----------------------------------------------

Played 3 on 3, half-court today for about an hour. It's the first time I've ran since the Hiefa Street battle... lol. :D

Big o Boy
02-03-2007, 10:22 AM
ME Upper:

comp. grip rack presses: (bar set 4” off chest to hit sticking point)
225x10
245x8
275x3
295x3
315x1
330x1
340x1!
Reps with the lighter weight was reset each time. HUGE PR here. The last time I did these, I maxed on 295 once. This was WAY back 3 months ago right after my competition and the beginning of WSB. Westside has another believer! (like it really matters) :p

DB shoulder presses:
70x10
80x5
80x2
First time I’ve gone heavy on these in the LONG time. These were weakened by the rack presses, but still felt good.

tricep pushdowns:
Weight x12
Heavier Weight x10
Slightly lighter, but still heavier than the first weight x15

Straight bar chins:
BWx10 (underhand)
BWx5 (wide grip overhand)
BWx6 (underhand)

BB Curls:
70x10
70x10
70x5 +4 cheated

DB Snatches: 1st attempt ever, ever… ever… ever <<--echo
No weight x5/5
10x5/5
25x3/3
40x2/2
50x2/2
Weee!!! These are fun! They are definitely a full body workout. My form isn’t completely down yet (of course), but I was able to snatch each one up and catch it without pressing. So I was happy with that. Btw, I looked up the form on crossfit.com on one of their slideshows. Props to them.

3 sets of weight decline sit-ups, 1 no weight

Booyah baby.

Stumprrp
02-03-2007, 10:27 AM
thats a solid rack press man!

Big o Boy
02-05-2007, 04:26 AM
Thanks a lot Stump! I was pretty happy with them. Hopefully that spills over to my regular bench press.


ME Squat/DE Deadlift coming up!