BloodandThunder's Journal

[BloodandThunder]

5-3-2010
ME Upper
Floor Press - 1RM - stopped at 375
CG Floor Rack Press - 3RM - stopped at 465
BB Rows - 5 x 5 - 265
Rope Pushdown - 4 x 15 - 165
Front Plate Raise - 3 x 15 - 55 lb plate
Seated KB Cleans - 3 x 12 - 35 kbs
BB Curl - 3 x 5 - 115
10 lb plate pinches - 3 x fail (2 plates facing each other)

GPP
KB Rack Carrys - 2 x 150 yd - 45 each hand
Plate Carrys - 1 x 50 yd - 88 lbs

2 x 30 min walking during day

[BloodandThunder]

5-4-2010

DE Lower
Zercher Box Squat - 6 x 2 - 245
Sumo Band Pulls - 10 x 1 - 310 against minis
Stiff Legged Pulls on a Deficit - 3 x 15 - 275
Chinups - 1 x 7,6,5
Backward Sled Drag - 3 x 100 yd - 75 kilos
Side Db Oblique bends - 2 x 12 - 110

Tabata - KB Swings 20 on - 10 off - 4 mins switching hands
Walking 2 x 30 mins earlier in day

[BloodandThunder]

5-5-2010
Rehab
Band pushdown - 100 reps
Band pull aparts - 3 x 20
Band hip abduction/hip adduction - 3 x 15 each
Band pull through - 3 x 15
Band Leg curl - 3 x 15 each leg

Walking 2 x 30 mins earlier

[BloodandThunder]

5-6-2010
RE Upp

Strict OH Press - 5 x 5 - 175
DB Press - 3 x 8 - 125s
Throat Press - 6 x 6 - 165
Face Pull - 4 x 12 - 165
Hammer Curl - 3 x 10 - 55s
1 arm rows - 3 x 12 w/ strap - 150 db
Cable Ab - 3 x 10 - 140

Tabata KB swings 4 mins

Walkin 2 x 30 mins earlier

[BloodandThunder]

5-8-2010
ME Lower

Narrow Low Bar Squat - 4 x 5 - 430
Concentric Cambered Bar GMs - 1RM - 500
Average Band Leg curls - 3 x 12
Thick Bar Pullups - 1 x 8,8,6
Grappler - 3 x 8 - 55 lbs

[BloodandThunder]

5-10-2010
ME Upper
Floor Press - 1RM - 380
CG Rack Press - 3RM - 540
Tbar Row - 4 45's - 3 x 8
Rope Pushdowns - 4 x 12 - 180
KB Side Raise - 3 x 10 - 35s
KB Cleans - 2 x 13 - 35s
Band Resisted Torso Twist - 3 x 8

earlier: walking x 30 minutes

[BloodandThunder]

5-11-2010

Rehab Upper
Light Band Pushdown - 100 reps
Overhand Band Pull Apart - 2 x 15
Underhand Band Pull Apart - 2 x 15
Blast Strap Paused Pushups - 1 x 15,12,8
Average Band Ab Pulldown - 4 x 20
Wrist Roller, Plate Wrist Curls

Superset Sled - Face Pulls and Rows - 3 trips x 50 yds each - 110 lbs

10 min Cardio

Earlier Walking x 30 min

[BloodandThunder]

5-12-2010

DE Upper
Below Parallel Box Squat - Wide Stance - 8 x 2 - 320
Sumo Band Pulls - 8 x 1 - 335 against minis
Stiff Legged DLs on a 100 lb plate - 3 x 8 - 335
Reverse DB Lunge off 100 lb plate - 2 x 10 each leg - 85 db in each hand
Hyperextension - 1 x 10 - 35 plate behind head
Thick Bar Chin Ups - 4 x 5
Side DB Oblique Bends - 3 x 10 - 120 db

Walking 2 x 30 mins earlier in day

[BloodandThunder]

5-13-2010

RE Upper
Strict OH Press - 5 x 4 - 190
DB Press - 1 x 9,9,7 - 125 dbs
Throat PRess - 6 x 6 - 175
Shrugs w/ straps - 5 x 5 - 365 paused at top
1 arm DB Row - 2 x 15 each arm - 150
Strict Hammer Curl - 3 x 10 - 35 db
Hanging Leg Raise - 3 x 8

Lower rehab
Light Band Hip Abduction and Adduction - 2 x 10 each
Forward Sled Drag - 2 x 100 yd - 145 lbs
Backward Sled Drag - 2 x 100 yd - 145 lbs

Walking 2 x 30 min earlier

[BloodandThunder]

5-15-2010
ME Lower
Low Bar Narrow Squats - 4 x 4 - 460
4" Block Pulls (Sumo) - worked up to 540 x 1

[BloodandThunder]

5-18-2010
ME Upper
Paused Incline - 1rm - stopped 325
CG Rack Press against minis - 3RM - 455
Tbar rows - 4 x 6 - 195
Leaning Side Raise - 4 x 15 - 30 db
Thick Bar Chinup - 1 x 6,6,5,5
Rope Pushdown - 3 x 10 - 195
Ab Wheel - 2 x 10

Earlier Walking 2 x15 mins

[BloodandThunder]

5-19-2010
AM Rehab Upper
Wide Pushups paused at bottom - 3 x 15
Band Pushdown - 3 x 20
Band Pullapart - 3 x15

PM DE Lower

Wide Parallel Box Squat - 8 x 2 - 345
Sumo Band Pull - 7 x 1 - 355 vs minis
Straight Leg Pulls on Deficit - 3 x 20 - 235
Hip Thrusts - 4 x 8 - 245
Single Legged Leg Press (paused at chest) - 3 x 8 each leg - 200 lbs
Cable Abs - 5 x 10 - 105

Tabata 4 mins with 35 lb kb
2 rounds Kb swings
2 rounds Kb snatches
2 rounds Kb Clean + Front Squat
2 round kb swings

Earlier 2 x 15 mins walking

[NickAus]

Really good work in here, love the 500 lb cambered bar G.M's.

[BloodandThunder]

Really good work in here, love the 500 lb cambered bar G.M's.

Thanks I try lol

5-20-2010

AM Walking 2 x 30 mins

PM
Rehab Lower
Mini Band Hip Band Abduction 3 x 10
Mini Band Leg Curl 3 x 15
Glute Bridge w pause - 3 x 10 BW

Big Hill Sprint x 10

[BloodandThunder]

5-21-2010

RE Upper
Strict OH Press - 6 x 3 - 200
1 Arm DB Press (with pressing shoulder off bench) - 2 x 10 - 100 db
Shrugs - 3 x 5 - paused at top 385
Thick Bar Pullups - 4 x 5
Hammer DB Curl - 3 x 10 - 55s
Football Bar Extensions - 6 x 6 - Bar + 90

Lower Prehab
Reverse Hyper - 3 x 15 - 90
Glute Bridge - 3 x 10 with pause at top
mini band leg curl w/ both feet - 3 x 15

Earlier walking - 2 x 30

[BloodandThunder]

5-22-2010

AM Upper Rehab
Wide Pause Pushups BW - 3 x 10
Light Band pushdown - 3 x 30
Overhand and Underhand Pull Aparts - 2 x 15 each

PM
ME Lower
Average Reverse Band Squats (Narrow Stance, belt only, 6 year old bands) - 1RM - stopped at 620
Sumo Stance Cambered Bar GMs - 3 x 8 - 225 with arched back
Hip Thrusts - 3 x 8 with pause at top - 300
Slow Eccentric Glute Hams - 3 x 8 BW
Decline Abs - 2 x 8 - 25 plate behind head

Going to bring my sumo stance in to engage my quads off the floor more. Need to work on glute and hip extension (hip thrusts twice a week) and erector muscles in sumo stance (high bar GMs). These three things should help me pull through my sticking point and utilize my leverages better (short arms short torso). I notice Marc Bartley and Brian Siders, lifters with similar leverages, pull this way.

[NickAus]

Some good ideas to steal in here, cheers.

[BloodandThunder]

5-23-2010

Lower Rehab
Light Band Hip Abduction/Hip Adduction - 3 x 10 each
Light Band Leg Curl - 3 x 15 each leg
Ab Band Pulldown/Oblique pushdown - 3 x 15 each
Glute Bridge - 3 x 15 BW

Backward Sled Drag - 3 x 100 yd - 165 lbs
Forward Sled Drag hands at waist - 3 x 100 yd - 165 lbs

[BloodandThunder]

5-24-2010
AM Fasted Cardio - 30 mins

PM ME Upper
Average Rev Band Bench - 1RM - 500, failed 520
CG Floor Press Rack Press - 3RM - stopped 460
Chest Supported Tbar rows - 4 x 5 - 205
Rope Pushdown - 4 x 8 - 205
Thick Bar Neutral Grip Pullups - 1 x 8,6,6

Earlier Walking 2 x 15 mins

[BloodandThunder]

5-25-2010

AM Rehab
Band pushdown - 3 x 30
Overhand and Underhand Band Pull Apart - 2 x 15 each
1 Arm band rows - 3 x 10 each

PM DE Lower
Wide Below Parallel Box Squat - 8 x 2 - 360
Seated High Bar GMs - 3 x 8 - 275
Stiff Legged DLs on 100 lb plate - 1 x 15, 15, 9 - 285
Turkish Get up - 2 x 8 each arm - 35 lb kb
Ab Wheel on knees - 2 x 8
Backward Sled Drag with row attachment - 3 x 50 yd - 250 lbs

Earlier Walking x 30 mins

[BloodandThunder]

5-26-2010

AM Fasted Cardio - 30 mins

Later Walking x 15 mins

[BloodandThunder]

5-27-2010

Fasted AM Cardio - 30 mins

Later 2 x 15 mins walking

PM SE Upper
Illegal Wide Bench - 3 x 8 - 300
Tate Press - 1 x 8,8,8 - 95,115,135
Football Bar Extensions - 6 x 6 - Bar + 100
Thick Bar Chin ups - 1 x 7,6,5
Hammer DB Curls - 3 x 8 - 55s

First time I've pressed twice in a week since pre-meet in March, very easy day
Quick workout, doing ME Lower in less than 10 hours

[BloodandThunder]

5-28-2010
AM Rehab
mini band pushdown - 3 x 30
mini band pull apart - 3 x 15

AM Volume Lower
Narrow Low Bar Squat - 5 x 3 - 455
4" Block Pulls - 5 x 3 - 475
High Bar Conventional GMs - 3 x 8 - 235
1 arm KB swings - 3 x 8 each arm - 60 lb kb
Cable Abs - 3 x 8 each side - 120

[BloodandThunder]

6-1-2010

Starting a sheiko cms prep to finetune my raw lifts

PM Sheiko CMS Week 1 Day 1

Narrow Low Bar Squat
1 set x 5 rep - 285
2 x 4 - 345
3 x 2 - 405
5 x 2 - 460 add light belt

Competition Grip Bench
1 x 5 - 210
1 x 4 - 245
2 x 3 - 290
6 x 3 - 330 slight pause

Narrow Low Bar Squat
1 x 5 - 285
1 x 5 - 345
5 x 4 - 400

Accessory
Rope Pushdown - 2 x 12 - 180
Hammer DB Curls - 2 x 8 - 55s
Side DB Raises - 2 x 15 - 30s

Abs
Hanging Leg Raise - 2 x 10
Ab Wheel - 1 x 8

[BloodandThunder]

6-2-2010

Fasted AM Cardio x 25 mins

Walking 2 x 15 mins

PM Sheiko CMS Week 1 Day 2
Sumo DLs
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
5 x 3 - 470 loose belt

Competition Bench
1 x 6 - 210
1 x 5 - 250
2 x 4 - 290
2 x 3 - 310
2 x 2 - 330 paused
2 x 3 - 310
1 x 4 - 290
1 x 6 - 270
1 x 8 - 250
1 x 10 - 210

Sumo DLs vs minis (~200 lbs at top)
1 x 4 - 155
5 x 4 - 215

High Bar Gms
5 x 5 - 175

Accessory
Thick Bar Wide Pullups - 2 x 5
Face Pulls - 2 x 12 - 140