Chainmans Log

[Chains]

I'll thro the past month or so on here to get an idea of what i'm doin.

Deads 8/30/09
Pulls from 4" block's
r.a.w
275 x 5
365 x 5
455 x 3
495 x 3
add Ace briefs
545 x 3
595 x 3
635 x 1
685 x 1
Zercher harness walks w/k.b's
3 sets w/140 in k.b's
SLD's
185 x 8 x 4 against 2 sets of light bands
Knee rehab ****.....

[Chains]

Speed Bench 8/31/09
225 x 3 x 4 w/60# chain
225 x 3 x 4 w/100#
275 x 3 x 1 " "
Floor press on the close grip
365 x 4 x 2
365 x 5 x 1
Wide grip BB rows
225 x 8 w/100# chain
295 x 8 " " "
345 x 6 w/40#
Dead lockouts w/trap machine standing on 4" block
worked up to 600 x 3
Rolling Thunders to failure
Cable crunches w/bands added
4 sets of whatever
My back is starting to feel strong again.....
Seen ortho today. We discussed problem with knee not locking out....Seems to be when the ACL exploded it left a bunch of unwanted **** in there....I will keep seeing my massage therapist twice a week and roll on......

[Chains]

Speed pulls 9/2/09
Pulls from 2" deficit
315 x 1 against 2 sets of mm's
315 x 1 x 6 add dbld mini's
365 x 1 x 3 " "
405 x 1 x 3 " "
Rack pulls from below knee
425 x 3
515 x 3
565 x 3
605 x 3
655 x 0 x 3...
Ukrainian deads
3 sets of 10
Strong band pull thru's
3 sets of 8
Call the meat wagon....

[Chains]

M/E Bench 9/4/09
225 x 5 w/strong bands
245 x 3 " "
275 x 3 " "
295 x 2 " "
315 x 2 " "
335 x 1 " "
355 x 1 " "
375 x 1 " "
395 x 0 " "
395 x 1 2bd
395 x 0 " " close
Blast strap push-ups palms in/feet elavated
3 sets 20,16,16
Band extension lockouts
3 sets of 6
Face pulls w/APT strap & micro mini added
4 sets of 8
Rolling Thunders up to a pr

[Chains]

M/E Squats 9/6/09
Parallel box squats
320 x 5
410 x 3
belt & wraps
460 x 3
500 x 3
550 x 1
590 x 1
640 x 0
fell forward...waited a few sec.
640 x 1
SLD's from 2" deficit
315 x 5
365 x 5
405 x 5
Shut it down .....****ing knee started to get the swell on...

[Chains]

Pull's 9/9/09
Rack pull's from top of knee's
335 x 5
425 x 5
515 x 5
605 x 5
Alternated between mid-knee & top of knee's.
695 x 5 top x 3 mid
785 x 3 top x 1 " "
835 x 2 top x 1 " "
875 x 1 pr x 0 " "
Speed pulls alternating sumo & conv.
315 x 1 x 6 against average & lights
365 x 1 x 4 " " "
Just felt like pullin........toast...

[Chains]

M/E R.a.w Bench 9/11/09
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3 1bd
425 x 3
435 x 1
445 x 1
455 x 1
475 x 0....
Overhead cable tricep extensions w/mini dbld.
3 sets of 15
Side bends w/farmers walk
3 sets of 10
As easy as the 455 went the 475 should of went but didn't....Oh well...

[Chains]

M/E squats 9/13/09
315 x 3
365 x 3
405 x 3
455 x 3
knee wraps
495 x 3
550 x 1
605 x 1
SLD's
225 x 8
315 x 5
405 x 5

[Chains]

Upper Stuff 9/14/09
Shoulders a touch sore........
Close grip to foams board
225 x 5 x 2 w/40# chain
225 x 3 x 2 w/80
225 x 3 x 2 w/120
225 x 3 x 2 w/160
225 x 3 x 2 w/180
Blast strap w/feet elevated & mini added palms in
4 sets of 12
T-Bar Rows
4 heavy ass sets

[Chains]

Speed pulls 9/16/09
365 x 1 x 5 w/light bands
365 x 1 x 3 add mm's
415 x 1 x 3 " "
SLD's against light bands 2"deficit
235 x 5 x 4
thats it.....ran out of time.....class....

[Chains]

Rack work 9/17/09
Just below knee's wide grip conv. rack pulls
315 x 5
425 x 5
515 x 3
605 x 3
405 x 3 w/120# chain
405 x 3 160#
405 x 3 220#
405 x 1 320#
Chain suspended GM's w/ss bar
225 x 8 x 2
315 x 5 x 1.....worn out old whore syndrome.....done.

[Chains]

Bench 9/18/09
r.a.w 4bd work
315 x 3
365 x 3
405 x 3
435 x 3
455 x 3
475 x 1
495 x 1
515 x .....close
Russian tricep/scapula lockouts
4 sets of 8 w/dbld mini's
Lot of pr's tonight from group....good stuff.

[Chains]

Squats 9/20/09
315 x 3
365 x 3
405 x 3
455 x 3
Loose Ace briefs/Ace wraps
495 x 2
545 x 2
585 x 1
635 x 1
SLD's
275 x 5
365 x 5
415 x 5
Just wanted to feel briefs again...

[Chains]

Speed Bench 9/22/09
Lightened method close grip
315 x 5 w/mini's
335 x 5
365 x 5
385 x 5
405 x 5
Speed bench
225 x 3 x 4 w/80# chain
Board drop set comp. grip
225 w/180#chain
4bd x 3
3bd x 3
2bd x 3
Wide grip cable pulldowns
3 sets of 10
Face pulls w/light band
4 sets of whatever

[Chains]

Speed pulls 9/23/09
335 x 1 x 6 against lights
385 x 1 x 3 " "
Trap machine pulls....
280 x 5
370 x 5
460 x 5
550 x 5
ran out of time.....class.

[Chains]

M/E Bench 9/25/09
315 x 3
365 x 3
405 x 3 3bd
425 x 3 " "
445 x 3
455 x 3
475 x 1
495 x 0
495 x 1 pr
Russian extensions-scapula lockouts
4 sets of 8 w/mm dbld
Face pulls w/light band + APT strap
4 sets of 10
Rolling Thunders to failure
Boris hit a 20lb pr from a 2bd & Booty hit a pr from a 1bd.
We worked another new dude/victim into the ring tonight.... As i thought.....never to be seen again....lol

[Chains]

Squats 9/27/09
Reverse squats w/mini's 0 @ top 65 bottom
315 x 5
365 x 5
405 x 3
add bands
455 x 3
495 x 3
545 x 1
585 x 1
knee wraps
635 x 1
675 x 1
Zercher Harness from mid shin
225 x 6
275 x 6
315 x 6
Been sick all week....flu **** that's going around....Long week.....

[Chains]

Speed Bench 9/28/09
Lightened method close grip
315 x 5 w/mm's
365 x 5
405 x 5
425 x 4
Tricep overhead extensions w/dbld mm
3 sets of 20/SS w/30lb. kb overhead strap extensions
T-bar rows
3 heavy ass sets
Face pulls w/light band dbld.
3 sets of 12

[Chains]

Speed pulls 9/30/09
365 x 1 x 6 alternating stance
455 x 1
525 x 1
Leg curls w/light band
3 sets of 12

[Chains]

M/E Bench 10/2/09
Reverse bench with mm's 60/90
315 x 5
365 x 3
405 x 3
425 x 3
455 x 3
495 x 1
515 x 1
535 x 1
A little tweak in lower back....
Russian scapula lockouts w/mini's & average bands
KB 50# behind back strap extensions
4 sets of 10
Foam roller ****.....back tightening up.
A much needed de-load for our crew next week.....
Boris celebrated his big 30 today.....We pitched in and got him a hour massage,a bag full of protien bars and a ball wash....he needs it.... lol.

[Chains]

Pullfest V 10/4/09
A few gym's get together when scheduals meet to pull there ass's off. This time it was held at the Stratiform (SSC) in Boone.NC.
First time in comp. briefs since last Oct. Tested knee going up to 705 I think. Gave it a whirl a couple of times...lost grip but had good speed from the floor. It was a good test for the knee and see were i am.......much work to do.....
Bunch of fun, some ass bustin,good food & more ass bustin....

[Chains]

De-load **** 10/5/09
Farmers walk holds w/11/2" handles
Worked up to 310ea. for 10sec. holds
DB flys
1 set of 70 w/30's
Some Spider crawls,Foam roller work ect...

[Chains]

De-load **** 10/7/09
Trained @ the Rush in Knoxville
Leg Press
20 wheels x 12 x 4 sets
Leg extensions
4 sets of 12
Low cable rows ss/w rope face pulls
3 sets of 15
Trap machine
2 sets of 20
30 min. bike cario
sauna,jacuzzi and pool.
P.M.
Went to Tellico Wellness center to check out therapy pool..
Felt good but gay....

[Chains]

De-load **** 10/8/09
Seen Vicky & Donna, SPF lifters @ a different Rush
Both are masters lifters and butt ass strong.
Vikki was crushing her openers for the Expo next weekend and Donna was.. um.. we'll.. looking hot...
Me:
Wide grip cable pulldowns
3 sets of 12
Ham curls
3 sets of 15
Standing calf raises
3 sets of 20......burn
30 min. bike
10 laps in pool...still got it....
sauna,jacuzzi.....

[Chains]

Raw bench openers for Expo 10/9/09
225 x 5
275 x 2
315 x 2
365 x 1
405 x 1
415 x 1
425 x 1
openerish 420....
Booty/Jen worked up to a opener 155 then hit 175...
Average band overhead extensions
3 sets of 12
Wheel of death
who cares....
A little run down from living on the road for three days....great weather to ride.....