My Fight for Power

[Blaine-O]

Deadlift

bar x 10
135 x 10
225 x 10
315 x 1
350 x 5 - I had to stop and reset after the first 3 reps.

My back has been feeling pretty good for the most part, and I felt like pushing myself a little tonight. Went for 5 at 350 but I couldn't do them non-stop. I stopped for about 20 seconds reset and pulled the last two with pretty decent form.

[Blaine-O]

I wanted to add some cardio in but I'm not a runner, so I bought a 12 lb sledge hammer a couple weeks ago, and I got a tire today. I started off with a set of 40 strikes, alternating right and then left handed as fast as I could. I was gunna try 2 more sets of 40, but there was just no way. I did another set of 30 and then 20. I didn't know what to expect going in, but the workout I got was more than I expected.

[SCmmaFAN]

Where did you get your tire?

[Blaine-O]

Where did you get your tire?

I work at a car dealership, and when they change tires on cars and trucks, they have to pay to get rid of them. So I just waited for a large truck to get a tire change, and took one of the used tires. It's not big enough to use for flippin or draggin, but it worked great for hitting with a hammer.

[Blaine-O]

Sledge work.

40 strikes
30 strikes
30 strikes

[Blaine-O]

Squat

bar x 10
135 x 10
205 x 3
245 x 5
245 x 5
245 x 6

+ Speed bench, lat pulldowns, db overhead press, and more sledge hammer work. It was feeling good today, and now I'm beat. Now time to consume some lean protein and take a nap.

[Coke]

The squats and all rock Blaine.

[Blaine-O]

Appreciate it coke!


Bench

Bar x 10
132 x 10
182 x 3
237 x 5
237 x 5
237 x 4 - sooooo close on the last rep. I should have had it. The biggest problem was that when I really started digging for strength the bar started to drift up on me. Next time....

+ sledge work

[Blaine-O]

Deadlift

135 x 5
225 x 5
315 x 1
355 x 5
365 x 1

OH Press

bar x 10
120 x 5
120 x 5
120 x 5

+ BB Curls with 100, lat pulldown with 180, and some bent rows.


My back was feeling great today. I flew through the set of 5, which was suprising considering I struggled with 350 last week. I decided to go for a 5 lb pr with 365 and it came up easy. Looking forward to maxing out again next month.

[Coke]

Props to you man, steadily getting those efforts in.

[SCmmaFAN]

Solid deadlifting and OH pressing!

[Blaine-O]

Coke - Thanks man, that means alot coming from someone with the consistancy that you bring.

SCmmaFAN - Thanks man, I'm not feeling nearly as weak as I did a few weeks ago, hopefully the weight keeps going up.


Sledge Hammer Work

3 sets of 40 strikes

[Blaine-O]

Squat

bar x 10
135 x 5
185 x 1
225 x 1
255 x 5
255 x 5
255 x 6

OH Press

125 x 5
125 x 5
125 x 5

Lat Pulldown

175 x 6
175 x 6
175 x 6

BB Curls

95 x 6
95 x 6
95 x 6

Speed Bench

6 sets of 3



The squats were feeling alright, my legs feel strong enough to do more weight, but I'm really having to fight to keep my weight back. I superset the lat pulldowns, speed bench, and the curls.

[Coke]

Like the supersets, fine session overall bro.

[SCmmaFAN]

Nice squat effort.

[Blaine-O]

Bench

bar x 10
132 x 10
182 x 10
237 x 5
237 x 5
237 x 6

Sledge hammer work 3 sets of 50

After failing on the 5th rep of bench at 237 last sunday I was really hoping to get the 5th this time around. Well I got the 5th and also a 6th.

[Blaine-O]

SCmmaFAN & Coke, thanks for the continued support.

[Coke]

Solid benching sets and sledge hammer work man.

[Blaine-O]

Well, after about 14 few months off, I got back into lifting again in November. I've made some decent gains, and I decided I should start tracking everything again. Max lifts right now are Bench - 300, Deadlift - 405, Box Squat - 375. I switched to box squats off a box just below parallel and it has helped my form a ton. My 300 bench is a true max, but I know I will be passing both my deadlift and squat max soon.

I am currently 216 lbs and could easily cut about 10-15 lbs if I started to eat better. I'd like to lean out a bit, but more importantly I want to squat 450, dead lift 500, and Bench 350 before i turn 28 (end of June). I will be using a lot of ideas from westside barbell. I am looking forward to taking the next step.

[Blaine-O]

Thursday for me is upper body pulling movements day.

Warm up - 1/2 mile jog

Lat Pulldown @185 - 2x8 & @ 205 - 1x8
Bent DB Rows @ 100 - 3 x 8
Upright cable rows @ 195 - 8,8,12
Shrugs @ 310 - 8,8,12
BB Curls @ 110 - 3x6
+ assorted grip work......

[Blaine-O]

Friday for me is speed squat day. From this point forward I will be doing deadlift on Wednesdays.

Warm up - Half mile jog

Deadlift -
@ 135 x 10
@ 225 x 5
@ 315 - 3x5
@405 x 1
@ 420 x 1 - PR

Speed box squat -
@ 135 x 10
@ 225 x 10
@ 225 bar weight + 40lbs chains + 20 lbs suspended weight - 8x2

Standing Crunches on cable crossover

@ 200lbs - 3x11

[Blaine-O]

Saturday is my Speed Bench day.

Close grip - 135 bar weight + Monster minis 4x3
med. grip - 145 bw + MMs 3x3
reg. grip - 155 bw + MMs 3x3

Scull crushers @ 90lbs - 3x9

OH Press @ 115 - 7,7,8

tris = dead

[Blaine-O]

Sunday is my off day.
Monday is heavy squat day.

Box Squat (just a tiny bit below parallel) - Raw
@ 135 x 10
@ 225 x 5
@ 315 x 3
@ 365 x 1
@ 405 X 1 - PR
@ 315 BW + 45lbs chains x 5
@ 335 BW + 45lbs chains - 2x5

+ Assorted Ab work

[Blaine-O]

Tuseday is heavy bench day for me, and I am begining to use the conjugate method starting today. I have 45lb chains, mini and monster mini bands, and a board which is 2 - 2x6 boards screwed together. I'm planning a rotation of 5 heavy bench exercises. This week is heavy w/ chains. Next week will be boards, then bands, then floor press, and the 5th week will be regular bench press. Then I'll start with chains again. Not sure where my numbers will be for the first time through here so it could look funny for the next 4 weeks.

Bench -
135 Bar Weight + chains (45lbs) x 10
185 BW + chains x 5
205 BW + chains x 4
225 BW + chains x 3
245 BW + chains x 1
255 BW + chains x 1
265 BW + chains x 1 - PR
275 BW + chains x Fail
265 BW + Chains x 1


JM Press @ 135 - 3 x 8

DB Press @ 75 - 3 x 8

Felt pretty decent with the chains, I was hoping to get at least 275 plus the chains, but that just wasn't happening today.

[Blaine-O]

Rack pulls (lowest pin about 3 inches below bottom of knee cap) -

@ 135 x 5
@ 225 x 5
@ 315 x 5
@ 405 x 1
@ 420 x 1
@ 430 x 1

+Ab work & Neck work...

This was my first time doing rack pulls. I kinda figured that they would be easier than deadlifts, but it almost seemed harder to pull from the pins than the floor.