Brians 2012 Training Log

[byronsru24]

Been awhile since I've kept a log here. Was planning on doing the Lexen meet in March but got sick with the flu and lost a lot of weight in the process. Things are finally back to normal and my weight is back up so I figure I might as well start keeping a log again.

[byronsru24]

Last couple workouts:

4-8 ME DL


Warmup
Band traction upper
Band traction lower
Foam Rolling
Rows 4 x 15

ME DL against quadded mini's from the floor
225x1
275x1
315x1
405x1
435x1 PR


Back raises w/ 25lb plate behind head
3 sets of 7

Pdown Abs / Side Bends
3 sets of 20 / 3 sets of 15

***The DL PR was big. I haven't pulled heavy from the floor in a few months, and I know I'm good for a 600+ pull at my next meet.





4-10 DE Bench


Warmup
Band traction upper
Band traction lower
Foam Rolling
Band assisted pullups 3 sets of 6
External Rotations 3 sets of 15


DE Bench w/ 80lb of chain
135 + chains x 6 sets of 3 *Paused all reps


Standing Military Press
95lbs x 4 sets of 10

Band Assisted Pullups
3 sets of 6

Pushdowns
100 reps

Speed was solid. The paused rep benching is helping my raw bench a lot.

[ehubbard]

Nice pull, fatty

[byronsru24]

Thanks ugly

[joey54]

Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.

[byronsru24]

Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.

Thanks man

[muscle_g]

Good to see you back!!!

[byronsru24]

Good to see you back!!!

Awwww did ya miss me? haha

[byronsru24]

4-13 DE Squat and Pull


Warmups
Band traction upper
Band traction lower
Foam rolling
Rows 4 x 15
TKE's 3 x 25


DE Squats w/ Chains
205 w/ 80lb of chain x 2 sets of 2
205 w/ 120lb of chain x 6 sets of 2


DE Pulls w/ chains
275 w/ 80lb of chain x 2 singles
275 w/ 120lb of chain x 4 singles
**took chains off**
315 x 2 singles

Band Leg Curl / Pulldown Abs
100 reps / 4 sets of 12


Speed was solid on everything. The band leg curls are really bringing up my hamstrings and letting me sit back better into my squats. Low bar is really working well for me.

[byronsru24]

Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.

Dunno if I'll be able to make that. I'll be doing Carl Seekers summer meet in Warren in July, then planning on a full meet in the fall sometime. Might consider the Christmas Carnage because it looks like a blast from the videos I've seen

[byronsru24]

4-16 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted pullups 3 x 6
External Rotatorees 3x15


ME Bench w/ mini's dbld + short mini's
Bar x 3 x 2
Bar + mini's dbld x 3
Bar + mini's dbld + short bands x 3
95 + bands x 3
135 + bands x 3
165 + bands x 1
185 + bands x 1
205 + bands x 1
225 + bands x 1 PR


BB Extensions
75 x 5 sets of 12

Underhand Rows
5 sets of 15


Bench went real well. That was a 10lb PR for me on this movement and it was solid. Top 1/4 was rough but I expected it to be.

[joey54]

Very powerful.

[byronsru24]

Very powerful.

Thanks man

[byronsru24]

4-18 ME Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Rows 4 x 15
TKE's 3 x 25


ME Low Box Squat (Knee sleeves only)
Bar x 5 x 2 (hips were tight today)
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
445 x 1 PR *Felt like I pulled a glute halfway up so it made the lift a bit ugly


Pdown abs
2 sets x a bunch





Had to cut training a bit short due to having too much shit to get done, and not enough time to do it. Felt like I pulled my right glute halfway up on the 445 rep. Made it look pretty damn ugly, but strangely it felt pretty easy. I've felt somewhat beat up lately, so its as good a time as any for a nice deload week of doing jack shit.

[byronsru24]

4-24 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band Assisted Pullups 3 sets of 7
External Rotations 3 sets of 15


DE Bench w/ 40lb chain dbld over support chain
135 x 3 sets of 3
150 x 3 sets of 3

***Chains were totally deloaded at the bottom, and totally off the ground at the top...made the midrange harder to drive through, and the lockout/stability was harder


Standing Military
95 x 5
115 x 5
135 x 3 sets of 5

Band Assisted Chins
3 sets of 7

Pushdowns
100 reps




The week off did me a lot of good. Joints, hip, and neck felt gtg. The way I setup the chains this time, made it harder to drive through the midrange portion of the lift, and the lockout/stablity was especially harder due to the chains being totally off the floor. Going to stick with this setup for awhile and see what it does.

[byronsru24]

4-26 DE Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 4 sets of 15
TKE's 3 sets of 25


DE Squat w/ 80lb of chain dbld over support and off ground at top
205 x 4 sets of 2
225 x 4 sets of 2

***These made stability a bitch and really forced me to stay tight and try and keep my barpath solid. Speed was still good however.


DE Pulls vs short minis
275 x 5 singles
275 x 1 single *with straight weight

Eagle abs
w/ 35lb plate behind head x 3 sets of 5

Band Leg Curls
100 reps


Real good speed workout. The eagle abs were tough as shit. I need more abdominal work anyways. My core was pretty fried from the hanging chain squats though.

[joey54]

Seem to be moving the weight at a good speed.

[byronsru24]

Seem to be moving the weight at a good speed.

With me bar speeds real important. I don't have that brute "grinding strength" like some guys have.

[T o m m Y]

strong stuff going on in here!
any meet plans?

[byronsru24]

strong stuff going on in here!
any meet plans?

Probably doing Carl Seekers July Push/Pull meet in Warren,PA. Then shooting for possible the RPS Christmas Carnage in December

[byronsru24]

4-28 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted pullups 3 sets of 7
External Rotations 3 sets of 15


Close Grip Bench
Bar x 5 x 2
95 x 3
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
300 x 1 PR ***VERY solid rep. Looking at the video I'd say I had another 15-20 in me


BB Extensions
75 x 4 sets of 12
85 x 1 set of 12

Overhand Pulldowns Superset w/ Band Pull Aparts
3 sets of 15 / 3 sets of 15




Very happy with this session. Had plenty more on the bench, but I stopped there. No point in going crazy this far out from a meet. The good news is my CG Bench is up. Which means my bench is up too.

[byronsru24]

5-1 ME Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Rows 4 sets 15
TKE's 3 sets 25


Squats w/ Reverse Mini's
Bar x 5 x 2
135 x 3
***added reverse mini's***
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1

***added inzer knee wraps***

445x1

***added metal knee wraps***

485x1
525x1 PR *Was pretty damn happy with the barspeed on this


Was running late, so ended up the training w/ a nice PR.

[ehubbard]

NIce squat! Totally ruined by your shorts though.

[byronsru24]

5-3 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted pullups 3 sets of 7
External Rotations 3 sets of 15


DE Bench w/ 40lb of chain dbld over support chain
150 x 6 sets of 3

Standing Military Press
95x3
115x3
135x3
150x3
165x3 PR


Underhand Rows
4 sets of 15


Miniband pushdowns
100 reps




Speed was good. Was hotter then hell today. Military felt strong, and sadly was a PR for me. Still, its moving up, and thats the important thing.

[byronsru24]

5-5 DE Squat


Warmups
Band traction upper
Band traction lower
Foam rolling
Underhand Rows 4 sets of 15
TKE's 3 sets of 25


DE Squat w/ 80lb of chain dbld over support chain
205 x 2 sets of 2
225 x 4 sets of 2
245 x 2 sets of 2





*Skipped the rest because I feel like heading down to see my old roomate from college. We get together usually once or twice a year and proceed to get hammered and re-live the college life for a day.

This usually results in both of us passing out in some random room (usually on the floor) in his house, his wife yelling at him, and me waking up with my liver and head hating me. We'll see what happens this time around, but I doubt it will be any different.