Basement Dweller

[Coke]

in the gym with only my 6 year old to cinch down the velcro straps...

Wow, that's some seriously good stuff pops, lol.

[blong]

Wow, that's some seriously good stuff pops, lol.

I take any training partners I can get. Besides when your 4 feet tall calling depth is much easier, lol.

[blong]

Sunday 10/3/10 bwt. 237
3brd singles/ single ply shirt
barx20
135x10x2
185x3
225x3
275x2 added 3brd.
315x1 added shirt
335x1
365x1
385x1
395x1
415x1 10 lb. PR
425x1 20 lb. PR

db incline press
70x12
80x10
80x10

band pushups 2x15

v bar pressdowns 3x12-15

rope ext. overhead 3x10-12

Monster day today, 20 lb. PR on 3board press, finally seeing some big gains on the bench and pin pointing some excercises that are carrying over to the bench, It's only taken 3-4 years to figure some of this out, lol. Still have alot more to learn and only scratchin the surface.

[Coke]

Awesome new PR(s) man, props.

[StLRPh]

great job on the PRs!

[blong]

Awesome new PR(s) man, props.

Thanks Coke

[blong]

great job on the PRs!

Appreciate it.

[blong]

monday 10/4/10 bwt. 237
2 hole rack pulls
against choked greens= about 50 lb. total at top
standing on black bands= about 140 total at top
total band tension about 190-200 at top
bar + greensx10x2
135x10x2 added greens
225x5 added blacks & greens/ single ply suit
275+x3
315+x2
365+x1
385+x1

seated camber bar gm's
225x8
245x10
265x10

pull throughs 2x12

db rows 120x8x3sets

wide grip pulldowns 3x10-12

Those rack pulls with that much tension at the top will work the grip like hell. Got to build a solid lockout as well. Thanks for the suggestion a couple weeks ago Lones.

[StLRPh]

Those rack pulls with that much tension at the top will work the grip like hell.

I'd imagine it would, crazy band work. Probably pull me right over

[blong]

I'd imagine it would, crazy band work. Probably pull me right over

Don't sell your self short.

[blong]

tuesday 10/5/10 bwt. 235
abs 6x10-15
Moved stumps and wood to be split this weekend in the backyard, so no extra lower back/hamstring work tonight.

[blong]

wednesday 10/6/10
bench pin presses/ hole 10
135x10
225x5
275x5
315x5
340x5
355x5
360x5
315x8
315x7

jm press
125x10
135x10
135x8

panora press 2x15

No shoulder work had to cut it short. Had to go back to work and deal with questions from an audit today. May try and squeeze some shoulder work in tomorrow after legs/back.

[blong]

Thursday 10/7/10
Rev. Blue band squat/single ply suit
minus o at top/ minus 50 total at bottom
135x10x2
245x5
suit no straps
315x3
added reverse bands
405x2
added straps
495x1
knee wraps
555x1
600x1
600x1

camber bar GM's/squat stance
135x10
185x10
205x10
225x10

ghr 2x12

bb rows
225x10
245x8
215x10

cg pulldowns 3x12

[Coke]

Nice job for both days bro.

[blong]

Nice job for both days bro.

Thanks

[blong]

friday 10/8/10 bwt. 235
abs 3x12
face pulls 3x15
No other work as I went outside and moved some stumps and wood to be split on Saturday.

[blong]

Sunday 10/10/10
2 brd. singles/single ply shirt
135x10x2
185x3
225x3
added 2 brd.
275x2
added shirt
315-3brd/ 2brd. to set shirt
2brd.
335x1
365x1
385x1 5lb. PR
400x miss /uneven lockout as my right arm was lagging and spotter helped

db flat press
110x6
110x5
60x20

straight bar pressdowns
4x12-15

overhead rope ext.
3x10-12

Disappointed at missing that 400 but I knew my strength would be off today as yesterday I spent all day lifting and throwing logs around to be split. As a result my shoulders were absolutely killing me along with my lower back. I hate doing that kind of work while I am trying to train for a meet. but that's life. I gotta go out and do more today as well.

[Coke]

Impressive push day training, stellar work on the bench.

[blong]

Impressive push day training, stellar work on the bench.

Thanks Coke, the bench seems to be coming along. Can't wait until next month to see what I hit on the platform.

[StLRPh]

still got a PR and that's something to build on

[blong]

monday 10/11/10
rev. green deads/ hole# 20/single ply suit
135x10x2
added bands
225x5
315x5
added suit no straps
405x2
straps up
455x2
495x1
545x1
565x miss

camber bar seated gms
225x10
245x12
275x10

pull throughs 2x12

db rows
110x10
100x12
100x12

wide grip pulldowns 3x12

way off today. just didn't feel like I had any pop at all.

[blong]

still got a PR and that's something to build on

Thanks for the positive feedback.

[blong]

Tuesday 10/12/10 bwt. 239 (holy cow batman)
abs 6x12-20
biceps 3x12
ghr bwt. only 3x10

need to start watching my weight a little closer as meet time approaches.

[StLRPh]

are you going to cut to 220 or just make sure you aren't over 242?

[blong]

are you going to cut to 220 or just make sure you aren't over 242?

Staying in the 242's is my goal. I use to cut down to 220 but it really hindered my bench press. So I said screw it and now I just stay in the 242's weighing in the 231-238 range typically.