Brians 2012 Training Log

[squatter69]

both workouts looked pretty smooth man no grinding at all. you had quite alot left in those squats

[byronsru24]

I like the idea of close gripping. I have been doing them for some time after bench and feel it is helping.

Buddy of mine suggested it, said it was helping him and his training partners with their raw bench especially. Time will tell if they do the same for me.

[byronsru24]

both workouts looked pretty smooth man no grinding at all. you had quite alot left in those squats

Thats the idea. Handle heavy weights, but still keep my bar speed high. On meet day its another story though.

[byronsru24]

5-31 DE Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Band assisted Chins 4 sets of 8
External Rotations 3 sets of 15


DE Bench (Straight weight)
155 x 2 sets of 3
175 x 4 sets of 3
185 x 2 sets of 3 *moved pretty well


Standing Military Press
95x3
115x3
135x3
150x3
165x3 *thought it was a PR, but it wasn't haha.


Overhand Rows
3 sets of 12

Pushdowns
100 reps




Really had to rush through training tonight, but got the work in that I needed. Benches felt solid, Military press was strong as well. I thought it was a PR, but it wasn't haha. Looking back though, my last 165x3 was a ball buster while this one I had another rep or 2 in me, so thats still progress.

[squatter69]

Lookin slow why did you go so heavy on your dynamic work

[byronsru24]

Lookin slow why did you go so heavy on your dynamic work

Took it slower on the eccentric because elbows were still acting up a bit. Looking back the sets weren't that much slower then my other top sets on the concentric, and thats what matters. Im planning on going heavier with straight weight since Im not using any bands or chains on the bar.

[muscle_g]

Nice weights on the overhead press!!

[byronsru24]

Nice weights on the overhead press!!

Its pitiful George haha...but its improving so thats all that matters.

[byronsru24]

6-2 DE Squat / DL


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
TKE's 3 sets of 25


DE Squat (Straight weight)
240x6 sets of 2
255x4 sets of 2


Speedy Pulls
315 x 8 singles


Back Raises w/ 35lb hat
3 sets of 6 PR


Eagle Situps w/ 35lb hat
3 sets of 6 PR


Underhead Rows
3 sets of 12

Leg Curls w/ Avg Band
3 sets of 25




Felt pretty energetic today. Must have been the junior bacon cheeseburgers my g/f was so nice to get me for lunch before training haha. Squats and pulls were fast. Hit PR's on both the back raise and eagle situps. These 2 exercises are an easy way for me to see how my low back and core strength are holding up.

Decided to do some more rows and some leg curls just to get some extra volume in.

[squatter69]

Perfect as usual man. What is an eagle situp

[byronsru24]

Perfect as usual man. What is an eagle situp

Only difference is I hold a 35lb plate behind my head

[byronsru24]

6-5 ME Bench


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
External Rotations 3 sets of 15


CG w/ 120lb of chain
Bar x 3 x 2

*add 80lb of chain
Bar x 3

*add another 40lb of chain (120lb of chain total)
Bar x 3

95 + chains x 3
135 + chains x 3
185 + chains x 1
205 + chains x 1
225 + chains x 1
245 + chains x 1 PR
225 + chains x 1

CG 2bd w/ 120lb of chain (long pauses on each rep)
165 + chains x 3 sets of 5


Rows
5 sets of 10


Band Pull Aparts
5 sets of 15





Feeling the best I ever have on the bench. The 245 was a 10lb PR and was easy. Goal for this training cycle is not to go balls out on my ME exercise, but get lots of work in w/ heavy singles, but keep bar speed as high as I can. Did some down sets off a 2bd w/ 165. The long pauses killed me, and hammered my triceps and shoulders good.

[joey54]

Big PR with room to spare.

[byronsru24]

Big PR with room to spare.

The last few years I've done it differently...I used to go balls to the wall on my ME stuff, then the rest of my training would be shit. Since I've focused on hitting smaller PR's, but leaving something in the tank my lifts have shot up, and my technique has gotten a lot better too. Meet day is when I let it all out. No one cares what you CGBP w/ 120lb of chain in your basement haha

[squatter69]

Excellent benching man. Did you move your grip in even more?

[byronsru24]

Excellent benching man. Did you move your grip in even more?

CG for me now is index on the smooth part of the bar...hammers my triceps like no other.

[ehubbard]

The last few years I've done it differently...I used to go balls to the wall on my ME stuff, then the rest of my training would be shit. Since I've focused on hitting smaller PR's, but leaving something in the tank my lifts have shot up, and my technique has gotten a lot better too. Meet day is when I let it all out. No one cares what you CGBP w/ 120lb of chain in your basement haha

Put more weight on the bar pussy!

[larsen540]

Great job here man you are putting in work. Keep it up

[byronsru24]

Great job here man you are putting in work. Keep it up

Thanks man

[byronsru24]

6-7 ME DL


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15


DL w/ plates on 4 platforms vs quad mini's
Bar + quad mini's x 3 x 2
95 + bands x 3
135 + bands x 3
225 + bands x 1
275 + bands x 1
315 + bands x 1
355 + bands x 1
385 + bands x 1 PR
355 + band x 1


Pulls w/ plates on 4 platforms vs quad mini's
275 x 3 sets of 5 (really focused on pushing the hips through on these)


Pdown Abs
3 sets of 15




Pulls always destroy me, and pulls against bands are even worse. But they work better then anything else, so I have to throw them in during a meet prep. I'm 5 weeks out right now, and everything is feeling great. Going to take an easy week and let my elbows rest up a bit, then I should be good to go training wise till the meet.

[squatter69]

Nice pulls that last set took a while. I am sure you will feel that tomorrow

[byronsru24]

6-9 Deload Upper



Wide Grip Overhand Row
5x15


External Roations
3x15


Vbar Pdown
3x12


Face Pulls
3x15


Pushdowns
100 reps



Done in 20 minutes. Did some stretching and foam rolling as well. Going to stick to some volume assistance work this next week, then hitting it hard till the meet.

[byronsru24]

6-15 DE Bench



Warmup
Band traction
Foam Rolling
Overhand Row 5x15
External Rotations 3x15


DE Bench
160 x 3 sets of 8


Standing Military Press
135 x 3 sets of 7


Band Assisted Pullups
3x10


Pushdowns
100 reps





Felt good to get back to training again. Speedy benches felt very fast, and Military press was a lot stronger then I expected.

[byronsru24]

6-17 DE Squat / DL


Warmups
Band traction upper
Band traction lower
Foam rolling
Overhand Rows 5 sets of 15
TKE's 3 sets of 25


DE Squat (Straight weight)
225 x 10 sets of 2


Speedy Pulls
275 x 8 singles


Back Raises w/ 35lb hat
3 sets of 7 PR


Eagle Situps w/ 35lb hat
3 sets of 7 PR





Dropped the weight a bit on my DE Work. Close to a meet I always seem to respond better with lower then normal weights on my DE Day. Since I'm less then 4 weeks out this will be the plan and should result in a 600 pull for me.

[squatter69]

Looking fast there man. Why the straight weight