Basement Dweller

[Coke]

Session is super, definitely keeps you on the mark.

[blong]

Session is super, definitely keeps you on the mark.

Thanks for the props Coke.

[blong]

sunday bwt:241
Abs 6x12-15
Biceps 3x20

[blong]

monday Bwt:241
SSB Gm's (close stance)
barx10
170x10
170x5
190x5
220x5
230x5
240x5
240x5
170x10
170x5

dimels
225x10
275x10
295x10
225x12

rev. hypers 4plates
3x10

one arm bb rows (jus counting plates)
25x15
50x12
60x12

t bar rows wg
2plates x10
2plates+25x8 2sets

sled pulls
6 trips @20-25yds finished with 5 or 6 plates

Spent when I was done. Nice!

[blong]

tuesday
abs 5x10-15
biceps 5x10

[Coke]

Moving on strong with the fine training, appear to be going the extra mile for huge biceps and ab development.

[blong]

Moving on strong with the fine training, appear to be going the extra mile for huge biceps and ab development.

Definately ab strength but I will leave the bicep development to the mirror jockeys. Jus trying to stay balanced boss.

[blong]

wednesday bwt:243
DE bench +light blues
barx10
95x5
135x3
155x2x7sets

db incline 60x15x3

jm press ez curl bar
95x12
105x12
115x12
125x12

rope pressdowns
3x20

bb shrugs
135x20
225x20
225x20
135x30

face pulls 4x15

Nice and fast paced.

[blong]

Thursday
Raw box squat/bow bar/+100 lb chains
barx10
barx5
135x3
185x2
225x2
275x2
295x2
315x2
335x2
355x2
225x2
225x2
275x2

wide grip pulldowns
4x15

low row machine
4x15

rack pulls jus below knees+quaded purple minis (shit load of tension)
barx3
95x3
135x3
185x3
225xmiss mid thigh
135x3
barx3

Hella session with Lones, he keeps my old ass on my toes!

[Coke]

Jus trying to stay balanced boss.

Can truly dig that...good deal on the session with Lones, great you guys hooked up.

[blong]

Can truly dig that...good deal on the session with Lones, great you guys hooked up.

Lones seems to do things outside of my normal box of thinking (like quaded purple mini rack pulls; WTF!), very beneficial for me. Reliable partners are priceless.

[blong]

Saturday
floor press PR=300
barxalot
135x10
135x5
185x3
225x2
245x1
265x1
285x1
305x1 5lb PR!

bamboo bench w/ hanging kettlebells
3x10-15

db rollbacks
35x15
45x12
45x12

vbar pressdowns w/fat gripz
3x15-20

db shrugs
70x20
75x20
75x20

face pulls 4x15

Finally a PR on a bench movement. The bamboo excercise was crazy how it worked the stabilizers on the bench. Nice session.

[Coke]

I'm not too fond of the floor press movement, glad to see the new PR on 'em though, lol...no doubt there's more where that came from.

[blong]

I'm not too fond of the floor press movement, glad to see the new PR on 'em though, lol...no doubt there's more where that came from.

Cannot be replaced for lockout work, which is what I desperately need.

[blong]

monday bwt:240
rack pulls jus above mid shin vs quaded minis
barx5
135x5
225x3
275x1
315x1
365x1
375xmiss
225x3
225x3
225x3

db dimels
50x15
70x12
75x12

rev. hypers 4 plates 2x10

db rows
75x15
95x12
95x12

rev. grip pulldowns
3x12

good girls/bad girls 3x20 each

Took a break from the sled this week, hit it up next week.

[blong]

tuesday bwt:240
abs 6x12-15
biceps 4x12-15

[blong]

wednesday bwt:241
de bench 3 3/4 in. pipe for arch
barxalot
add chains
barx8
135x3
155x2 6sets

cg 3 brd
185x15
205x15
225x15

incline tates
35x12-15x3

front raises
15x12x3

db shrugs
60x25x3

bent over flyes
20x12
25x12
20x15

face pulls 3x15

Nice and quick. Inner thighs are still sore from that damn good girl/bad girl machine on monday, damn you Lones! Trying to fix my hip weakness.

[Coke]

Props on the steady work and and overall relentlessness man.

[blong]

Props on the steady work and and overall relentlessness man.

Thanks captain.

[blong]

thursday bwt:241
raw/rackable camber bar/box+greens choked+40 lb chains (roughly 150 total)
bar+bandsx10
135x3
add chains
135x3
225x2
275x2
315x1
335x1
355x1
365x1
275x2
275x2
225x2
225x2

ghr elevated+35
3x12

pull throughs
3x12

bb rows
135x12
185x12
205x12

wide grip pulldowns
3x12

I think unracking the camber bar with that much resistance, coupled with the chains making it unstable was the hardest part. Pretty well pleased with tonights efforts.

[blong]

saturday bwt:240
shirted 1brd triples PR=345
135x5
135x5
185x3
225x2
275x1
shirt/1 bd
315x3
335x3
355x3 10lb PR

db incline 60x20x3

jm press+cg press
95x15+15cg
115x15+12
125x12+6

v bar pressdwons
4x12

face pulls 4x12-15

upright rows 4x15

Nice session, probably should"ve done a drop set with 315 on the 1 bd triples for volume but wanted to end on a good note benchin for a change.

[Coke]

Damn, another PR and a huge one at that.

[blong]

Damn, another PR and a huge one at that.

Anything on the bench I consider huge,lol.

[blong]

sunday
abs 6x12-15
biceps 4x12-15

[blong]

monday bwt:241
sumo pull from floor w/ ace +100 lb chains
185x5
add chains
185x3
275x1
325x1
suit no straps
365x1
loose straps
415x1
tightened straps
455x1 probably hitched it
suit bottoms
275x1
275x1
275x1
275x1

rack pulls from knees
135x15 w/ 25lb vest
225x12
add green band around neck/ no vest
225x12
added green band choked pullin from front of the rack
225x10

good girls/bad girls 3x20 each

t bar rows
1 platex15
2 platesx12
2+25x10

cg rev. pulldowns 3x10

sled w/ band around ankles/ each trip roughly 25-30 yds
2 platesx2 trip
added ankle band
3 platesx2
4 platesx2

Smoked when done, gotta be gettin stronger with sessions like this. We'll see in June!