Basement Dweller

[blong]

Multiple sets of 515 triples with squats is outta the park!

Thanks for the props boss.

[blong]

friday
bench shirted 1bd/chains/doubles
135x5
135x5
185x3
225x2
275x1
shirt/2bd
315x1
add chains/1bd
315x2
335x2
345x1
315x2

db incline
75x12x3
45x12

3bd/cg
135x15
225x5
185x10

rope pressdowns
3x12-15

face pulls
3x15

rev. flyes/face down on incline
15x12x3

Triceps shot when done!

[blong]

Early monday
abs 6x12-15
biceps 5x10
Right shoulder in the front has been giving me some trouble of late. This should be interesting cause I am suppose to be using the straight bar to squat with from here on to the meet next month. Good times.

[blong]

monday bwt:240
rev. blue deads/ace/ 2nd hole from top not choked
135x10
225x5
315x1
suit bottms
405x1
455x1
straps up
495x1
545x1
600x1 15lb PR

Ukranian deadlift standing on 14 in boxes stretching to floor
90 lb kbx15x2
add 2chainsx12
add 4chainsx8

wide grip pulldowns
4x12-15

db rows
70x12
75x12x2

farmers walk
6 trips @ 20-25yds

Another good session in the books, the unwanted weight loss has me baffled. Where that could be a problem is in the bench.

[Coke]

Another good session in the books, the unwanted weight loss has me baffled. Where that could be a problem is in the bench.

No doubt, the pressing movements appreciate that shit least of all, lol.

Fine session indeed man.

[blong]

Tuesday
DE Bench
swiss barx15
95x3
135x2x6sets

extensions w/swiss bar
barx15
65x12
add 1 chain per side x12
add 1 more chain x10
75+chains x8

strght bar pressdowns
3x15

face pulls on low row
4x12-15

db shrugs/seated
50x15
75x15
75x15

iron crosses
5x15x3sets

Went to public gym to use swiss bar for benchin as shoulders are still killin me.

[blong]

thursday bwt.240
squats 3x3-535/suit bottoms and preds
135x5
135x5
225x3
preds
315x3
405x2
suit bottoms/no straps
495x1
535x3
535x3
535x3

ghr elevated+35
3x15

leg curls 3x12-15

Had to skip my normal back stuff to get my son to practice. Try and hit it up tomorrow. For some reason my free squat form is all over the place of late, don't know what the hell that's about?

[Coke]

Interesting you all have a public gym, that is cool i suppose but probably wouldn't work too well in our town, lol.

Much props on dealing with such heavy duty squats!

[blong]

Interesting you all have a public gym, that is cool i suppose but probably wouldn't work too well in our town, lol.

Much props on dealing with such heavy duty squats!

Thanks Coke, yeah having a good crew helps alot.

[blong]

friday bwt:240
raw bench
135x5
135x5
185x3
225x5
245x5
265x2

db flat bench
90x13
90x10
90x8
60x15

tates 2x12-15

db rollbacks 2x12-15

v bar pressdowns 3x15

face pulls on low row 4x15

No handoff or spotters so I had to abandon my plans for 3brd shirt work. Shoulder killin me and it maybe because I squatted with straight bar the day before. Should be able to get back to my normal bench saturdays next week.

[blong]

sunday
abs 6x12-15
biceps 5x10
triceps 4x15

[blong]

monday bwt:242
raw deads/conv. for reps
135x5
225x5
315x5
365x5
405x5
455x1

wide stance gm's/ssb
170x10
190x10
210x10

good girls/bad girls 3x20/3x20

t-bar rows 4x10-15

sled pulls wide stance/close stance
6trips 25yds last 2 ended with 2-45+2-10+90lb kb on top

Nothin to write home about number wise but just some good old fashioned work. Been a long time for reps on the deads and those kicked my ass and I was spent by the time I got to the last set. That's gotta help my conditioning for the up coming meet and being fresh when the pull rolls around.

[Coke]

just some good old fashioned work.

No bullshit, that's always the case up in here.

[blong]

No bullshit, that's always the case up in here.

Always looking to get the work in.

[blong]

DE bench Bwt:242
bench w/ chains+manpon
barx20
95x10
135x5
add chains
135x3
155x2x6 sets

db bench
60x20x3

cg floor press
135x15
185x10
205x10

db rollbacks
35x15x3

vbar pressdowns
2x20-25

standing oh db press
35x15x3

bb shrugs
205x20x3

[blong]

thursday
ssb/low box/ feet on bases of rack-raw
PR=355
135x5x2
225x2
275x1
315x1
335x1
365x1 10LB PR
225x5

dimels
135x15
185x12
225x10
225x10

ghr elevated
3x15

db rows
100x10x3

cg pulldowns
3x12

Suppose to do more strght bar work this week but I decided against it to rest my shoulders. I will begin some reverse band work with the strght bar next week.

[Coke]

Very nice with the new PR.

[blong]

friday bwt:242
shirted 2bd
PR=425
135x5
135x5
185x3
225x2
275x1
shirt-2bd
315x1
365x1
405x1
430xburied twice!

db flat bench
100x2 (stopped at 2 cause shoulder felt awful)
60x15
60x15

db rollbacks
35x15x3

strght bar pressdowns
3x20

face pulls
2x15

seated shrugs
60x15x2

Absolutley pissed about my shoulder and tonight. Now it is hurting at lockout on the bench, I guess I am going to deload next week and see my massage therapist and then come back to try 1 brd singles and make a call there about the meet next month. I hate to puss out because my deadlift/squat is going so well of late but I am not going to compete if my shoulder is going to fuck with my head. OBSTACLES!

[Coke]

Good luck with the shoulder ordeal, hope it is just a minor roadblock.

[blong]

Good luck with the shoulder ordeal, hope it is just a minor roadblock.

Let's hope so.

[blong]

Monday BWt:242
sumo from blocks mid shin/naked (actually just raw)
PR=575 w/suit
135x5x2
225x3
315x1
405x1
455x1
495x1
545x miss/ moved to about knee level

seated rounded to arch back gm's/ssb
barx15
130x15
150x12
160x12

rev. hypers
2platesx12
3platesx12
4platesx12

good grils/bad girls 3x15-20 each

t bar rows inside grips
1platex15
1+25x15
2x12
2+25x10

wide grip pulldowns 3x12-15

I can only figure I am getting good carryover from suit cause I was about 40-50lb off my PR with it. I compete with gear so I am not to worried about it but I figure I was good for roughly 525-530 in this setup.

[blong]

tuesday
abs 6x10-12
biceps 6x10

[blong]

wednesday
no DE bench to rest shoulder
jm press
barx20
65x15
75x15
85x15
95x15
105x15
115x12

incline tates/felt like shit on the shoulder
25x15
35x12
35x12

panora pressdowns
5x25

standing db oh press/ overhead pressing doesn't feel to bad on shoulder?
35x15x3

seated db shrugs
60x20x5

face pulls 5x15

Pitched baseball to my son to practice hitting like a dumb ass and the shoulder flared up again. Now that I think about it, it didn't start bothering me until baseball season. I am going to try and make the other coaches throw balls at practice to see if that helps any. It doesn't seem to bothering me with any overhead stuff only when laying and pressing, yeah thats kind of an important movement.

[Coke]

The pitchers have way different mechanics than heavy lifters like yourself, it just doesn't mix too well. Like how you are handling it though, easing off is the wisest thing to be doing.

Stellar pulling going on bro!

[blong]

The pitchers have way different mechanics than heavy lifters like yourself, it just doesn't mix too well. Like how you are handling it though, easing off is the wisest thing to be doing.

Stellar pulling going on bro!

Wish I knew that before hand, lol. See what happens come Sunday when i plan to shirt up again.