Basement Dweller

[Coke]

Like what's going on in here, always managing well.

[blong]

Like what's going on in here, always managing well.

Trying to get it done.

[blong]

Saturday Bwt:241
Raw 2bd.
PR=330
135x5
135x5
185x5
225x5
2b
275x1
295x1
315x1
335xm
335xm

rope pressdowns 3x15

rev. grip tricep pulldowns 3x12

jm press 4x15

Abs 6x15

Mental block on the raw 2b at 335 is really pissing me off. Deload for a week now.

[blong]

wednesday bwt:241
raw 5x5 squats
PR=405 5x5
barx20
135x5
135x5
225x2
315x1
365x1
385x1
415x5x5 PR

GHR elevated bwt: 4x12

leg curls 2x15

Took a nasty bump on the bottom of my head/neck area tonight while squatting on the 4th set. I have a band setup to pull my mono attachemnt on the squat rack but I am assuming over time it has stretched a tad and noticed of late it has not been kicking back as far as the past. Well on the last rep on my forth set I got forward a tad and got caught under the mono rack and foolishly thought I would lean back a tad and allow it to swing forward, lost my balance and was concerned about my knee hyper-extending so I dropped it from the top to the safety bars and the weight bounced with me bent over and caught my lower head/neck area. Long story short I was in a piled heap in the floor with a nasty knot and bruise, thinking of way to cuss the old lady as she come running down the steps. I managed to pull it off, she obviously should 've been down there without me asking, Lol.
Finished with a PR though, PR or ER!

[Coke]

Shit happens, lol - way to see it through dude.

[blong]

Shit happens, lol - way to see it through dude.

No doubt but my mega head is sore as hell today.

[blong]

Thursday
raw bench Bwt:241
barx20
135x5
135x5
185x5
225x5
275x4
295x1 (missed second?)
255x5

db incline
60x20
60x20
60x15

cg 3b
185x10
185x10
205x10
205x10

vbar pressdowns
3x15

panora press
3x20

db shrugs
60x20x3

face pulls 5x15

Just kinda messin around in the basement since I won't be able to train Saturday I figured I would knock it out tonight. Gonna hang out a the Ironman and enjoy watching without the pressures of lifting. Couple of guys I train with are going to smash PR's and I will be there to enjoy every minute. I love watching peoples hard work pay off.

[blong]

friday
Abs 6x12-15
biceps 4x12
Nice and quick

[blong]

sunday bwt:242
Rev. Green pull (hole 14)/Ace backwards
135x5x2
225x5
315x2
suit bottoms
405x1
455x1
straps loose
495x1
straps tight
525x1

camber bar gm's
135x12
185x10
205x10

rev. hypers 3x12

db rows
100x10
110x10
110x10

wide grip pulldowns 3x12

sled 6trips @ 25 yds ending with 3plates+25 on last two.

Tried the Ace on backwards and it didn't feel to bad might try some light briefs with it next time. The rev. bands were setup to only mimic the flex of a deadlift bar and they completely went away just below the knees. Nice session.

[Coke]

Doing good work across the board bro.

[blong]

Doing good work across the board bro.

thank you sir

[blong]

wednesday
cg rev. blues /2bd
PR=375
135x10
135x5
185x3
rev bands
225x2
275x2
315x1
335x1
365x1
380xmiss

jm press with ez bar
105x12
105x12
125x12

overhead rope extensions
3x12

oh press seated
135x10
155x10
175x10
185x10

db shrugs
100x12x3
60x20

bent over flyes 20x12x3

face pulls 4x12

Had to split the session up and did oh press before triceps and this quite possibly cost me a PR I think, cause I was spent after my sons baseball practice and having done shoulders previously. Gotta get it in when I can, I guess?

[blong]

Thursday bwt:243
raw low box squat/extra wide stance/ssb
PR=345
135x10
135x5
225x3
275x2
315x1
335x1
355x1 10 lb PR
275x2
275x2
275x2
225x3

back ext/w camber bar
3x12

rev. hypers
3x12

bb rows
185x12
205x10
225x10

cg pulldowns 3x12

Lower back spasms like a mothertrucker but made it through the session.

[Coke]

Same here my last effort with the lower back spasms, way to pull through.

[blong]

Same here my last effort with the lower back spasms, way to pull through.

Back spasms are no joke brother. Been trying to alternate heat and ice in the area regularly, seems to be helping some.

[blong]

thursday bwt:243
abs 6x12-15
biceps 4x8
face pulls/wg 4x12-15
Nice and quick off to my sons baseball practice.

[blong]

saturday
shirted 2bd
PR=425
135x5
135x5
185x5
225x2
275x1
shirt/2b
315x2
365x1
405x1
430xmissx2

vbar pressdowns/fat grips
3x20

jm press
3x15

bb shrugs
225x20x3

face pulls 4x15

Had to leave early and do some accessories at home. Son was suppose to have baseball game but it got cancelled at last minute. Don't know why but my shirted bench and raw bench are running exactly 100 a part at the 2bd height but the difference is much closer from the chest (about 60 lb)? Is this a weakness or technique, I am puzzled?

[blong]

Monday Bwt:239?
Block pulls w/50lb chains (mid-low shin)
135x5
135x5
add chains
225x2
315x1 add T-Rex no straps
365x1
405x1 straps up
455x1
475x1
no chains
405x2
405x2

dimels
225x10
225x10
225x10

Rev. Hypers
4platesx10
5platesx10
6platesx10

db rows
75x15
95x12
100x10

t-bar rows
1platex15
1+25x12
2platesx10

Had to skip the sled pulls cause my son had to get to spring football practice. Had my PR listed at 515 previously and the only thing I can figure is that was wrong cause 475 was pretty freakin tough.

[Coke]

You are a great guy Brian, managing very well with such a full slate.

[blong]

You are a great guy Brian, managing very well with such a full slate.

It get's challenging sometimes but we all find a way to train around life obstacles, if we want our goals bad enoough. You know Coke.

[blong]

tuesday
Abs 6x10-15
biceps 3x8

[blong]

Didn't train wednesday cause I cut and stacked two truck loads of wood after work, now that's some GPP!
Thursday Bwt:243
Geared squats w/T-Rex suit (trying it out)
135x5
135x5
225x5
preds
315x2
405x2
495x1
suit no straps
545x1
straps+knee wraps
585x1
635x1

GHR elevated
bwt:x15
+25x15
+25x15

Leg curls 3x15

Face pulls 5x15

bent over flyes 20x15x3

Did this session late after boys football practice, so pretty well pleased rushin through stuff. 635 went up but somewhat slowed near lockout, never really had that problem. Suit felt pretty good and was able to keep position so I will keep working with it.

[Coke]

Good deal on the suit, looking nice man.

[blong]

Good deal on the suit, looking nice man.

Thanks Coke

[blong]

Saturday bwt:243
raw bench /rev. purples/chains (1 set=45/2 set=90)
135x5
135x5
185x5
225x3
add rev purples
275x2
45 chains
275x1
90 chains
275x1
315x1
335xmiss
removed chains
315x5
335x3

3brd cg+chains
135+45 chains x15
135+90 chains x12
155+90 chains x8

db press
70x15
70x15
70x12

vbar pressdowns 3x15

rev. flyes on machine 3x15

Abs 3x15

Nice session, took awhile but I need the volume to increase as my next meet is about 3 months out. Need to really start cranking away.