Brians 2012 Training Log

[byronsru24]

Looking fast there man. Why the straight weight

This close to a meet I get in more overall 1's on ME day, and more total volume on ME day. That will cause my DE day to suffer if I go too heavy. Goal on speed day right now is keep bar speed as high as possible, the weight isn't the issue.

[byronsru24]

6-21 ME Bench


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


Bench vs dbld mini's + 80lbs of chain
Bar x 3
Bar x 3
Bar + Dbld mini's x 3
Bar + Dbld mini's + 80lb of chain x 3
95 + bands + chains x 3
135 + bands + chains x 3
155 + bands + chains x 1
175 + bands + chains x 1
195 + bands + chains x 1
210 + bands + chains x 1
225 + bands + chains x 1


CG w/ dbld mini's + 80lb of chain
135 x 3 sets of 5


Underhand Row
3 sets of 12

Band Pull Aparts
3 sets of 20





Never tried this movement before, so I figured why not. Weight was 282 on Monday after walking around for 4+hrs in the 90degree heat at the cleveland zoo. First time I weighed myself in awhile. Waist is smaller then when I was 260ish, so thats a plus. Bloated and carbed up I bet I'll hit 290 on meet day.

On a side note, my chucks that I've had since I started powerlifting years ago have finally been retired due to falling apart haha. My girlfriend however saw this comming and ordered me a new pair as a surprise. I guess I'll let her stick around for awhile longer.

[ehubbard]

Are you kidding me? I know you don't want to push to a near max but that wasn't close to a max.

[byronsru24]

6-23 ME GMing


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


Suspended Gmings with a close stance
Bar x 5
Bar x 5
95 x 3
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1 PR



Pulldown Abs
4 sets of 15

Leg curls w/ avg band
100 reps





The GMings fucking killed me haha. Had to fight to keep from puking after my last single. The plan was to do a few down sets w/ 275-315 after but After rep #1 with 315 my entire back cramped up so I called it a day. The goal for today is STRAIN. I definetly achieved that goal.

[squatter69]

nice lift but did u swing to get it started

[byronsru24]

nice lift but did u swing to get it started

Thats why you do these, instead of off pins....you can get the bar into the proper start position

[byronsru24]

6-25 DE Bench


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


DE Bench w/ straight weight
160 x 8 sets of 3


Standing Military Press
170 x 3 PR


Band assisted Chins
4 sets of 8

Pushdowns
100 reps




Benches were fast and smooth. PR on military press felt solid. I should be up to 185 for reps soon enough Otherwise not much to write about.

[byronsru24]

6-28 DE Squat

Warmup
Band traction upper
Band traction lower
Foam rolling
Pulldowns 5 x 15
TKEs 3 x 25

DE Squat
225 x 10 doubles

DE Pulls
315 x 7 singles


45 deg back raise
35 lb plate behind head x 3 sets of 8 PR



Eagle abs
35lb plate behind head x 3 sets of 8 Pr





Was super busy at work so needless to say this was not fun. Speed was great and low back and abs have never been stronger.

[ehubbard]

Those MP's look much better

[byronsru24]

6-30 ME Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
External Rotations 3 x 15

Floor Press
Bar x 3 x 2
95 x 3 x 2
135 x 3
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
305 x 1 PR
315 x 1 PR!


Close Grip Floor Press
225 x 3 sets of 5


Underhand Row
3 sets of 15


Band Pull Aparts
2 sets of 15
1 set of 25





Was pretty happy with this tonight. Last floor Press I did was an ugly 295 and that translated to a 320 bench at a meet w/ room to spare. Hitting 315 as easy as I did until the very top means a mid 3's bench is definetly there.

Oh yea, my brother looks JACKED in this video btw.

[byronsru24]

7-2 ME Squat

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
TKE's 3 x 25

Squats w/ Rev Mini's (Knee Sleeves only)
Bar x 3 x 2
135 x 3
225 x 3
**Added Rev Mini's**
315x1
365x1
405x1
445x1
475x1 PR
495x1 BIG PR




Elbows were hating me by this point, and I was running late to get ready for work, so I shut it down here. Definetly had more then 495 in me. Will do my assistance stuff later.

[byronsru24]

7-4 DE Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
External Roations 3 x 25


DE Bench (Straight Weight)
160 x 8 sets of 3


Chaos Standing Military Press
65 x 8
85 x 8
105 x 8 x 3 sets *These were a lot harder then they looked


Underhand Row
5 sets of 15


Pushdowns
100 reps





Training went well today. Speed on the bench was good, and my arch is also getting better. It helps to have a gullet as well. The chaos bench fucking murdered my shoulders. It was suggested to me by an old training partner of mine, and he warned me "They will light your shoulders up like nothing else, so go light on them". He wasn't bullshitting me.

[squatter69]

Things are picking up in here man looks like your bench will be respectable soon

[joey54]

Reverse band squat looked comfortable for sure.

[byronsru24]

Reverse band squat looked comfortable for sure.

Felt heavy, but moved really fast. Shutting it down when I did was a good call, cause my elbows are still a bit sore. If they lowbar didn't help my squat so much I'd hold the bar higher, but I bet I get a good 50lbs from the lowbar position so Ill just have to learn to man up and deal with the pain

[byronsru24]

7-8 DE Squat / DL

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
TKE's 3 x 25


DE Squat (Straight Weight)
225 x 8 sets of 2


DE Pulls
315 x 6 singles


Pdown Abs
3 sets of 15


Band Leg Curl
100 reps




Last training session till the meet. Cut back on the volume a bit on my squats and pulls. Weights moved fast. I'm ready for that 600 pull.

[squatter69]

Good speed. You better get 600 on saturday pig

[byronsru24]

Meet went perfect. Weighed in at a svelt 272. Didn't end up having a DL bar to use, so warmups were harder then usual. Went 500-575-600 for a big PR.





Also, got to see Rudy Hillyard lift. Even though he didn't get a lift in I hear all kinds of excuses why people can't do certain exercises (I got an xyz injury, doing xyz exercise hurts, I have bad knees, I have a bad back, blah blah blah). Here's a man who doesn't have much use of his legs, can barely walk, and has to be strapped to the bench. But he's still training, getting on the platform, and kicking ass. Whats your excuse?

[ehubbard]

No vids of the 600?

[byronsru24]

No vids of the 600?

Jess got too excited and forgot to film it haha.

[byronsru24]

7-16 DE bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
External Roations 3 x 15


DE Bench (w/ 40 & 80lb of chain)
135 + 40lb of chain x 3 sets of 3
135 + 80lb of chain x 3 sets of 3


Standing Military Press
135 x 5 sets of 5


Overhand Row
4 sets of 15


Pushdowns
100 reps




Solid training today. Speed was good, and Military press felt real strong.

[squatter69]

Nice lift bro Im glad to see you get past that barrier. And Ive seen Rudy lift before. Really puts the people who make excuses in perspective

[byronsru24]

7-19 DE squat and Pull

Warmup
Band traction upper
Band traction lower
Foam rolling
Overhand Pulldowns 5 x 15
TKE's 3x25


DE Squat (w/ 80 & 120lb of chain)
185 + 80lb of chain x 4 sets of 2
185 + 120lb of chain x 4 sets of 2


DE Pulls w/ short mini's looped around bar
275 + bands x 6 singles


Overhand Row
5 sets of 12


Leg Curls w/ Avg band
100 total reps


Pulldown Abs
5 sets of 12





For the next few months, I'm going to really focus on improving my bar speed midway through the lifts on my speed day. I looked at all my ME squats and benches for the past 6-8 months. My bar speed out of the hole is fine, midway is where I start to stall out a bit. I'll be using more chain weight both on the squat and bench, and a little less bar weight.

[byronsru24]

7-21 ME BEnch

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 5 x 15
External Rotations


CG Bench w/ 120lb of chain + dbld mini's + short mini's
Bar x 3
Bar + Dbld mini's x 3
Bar + Dbld mini's + short mini's x 3
Bar + Bands + 40lb of chain x 3
Bar + Bands + 80lb of chain x 3
Bar + Bands + 120lb of chain x 3
75 + Bands + chain x 3
105 + Bands + Chain x 3
135 + Bands + chain x 3 *Holy shit was this heavy and hard as shit


Overhand Rows
3 sets of 15





Got this crazy idea from one of my buddies. Honestly, this was one of the hardest most ball breaking ME benches I've ever done. It was pitiful feeling how HEAVY that shit was w/ just 135 on the bar. It damn near took everything out of me too. After the 135 set I was TOAST. Did a few sets of rows, and called it a day. Triceps are already lit up.

[joey54]

Good plan ahead with the speed work.