Brians 2012 Training Log

[byronsru24]

Good plan ahead with the speed work.

It should do the trick. Planning on doing the Lexen/RPS meet in Columbus in December, so we'll see how much it helps.

[byronsru24]

7-23 ME Squats

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


Squats w/ 120lb of chain w/ Knee Sleeves
Bar x 3
Bar + 80lb of chain x 3
Bar + 120lb of chain x 3
135 + 120lb of chain x 3
185 + 120lb of chain x 3
225 + 120lb of chain x 3
275 + 120lb of chain x 3
315 + 120lb of chain x 3
345 + 120lb of chain x 3 PR
365 + 120lb of chain x 3 PR


Back Extensions
w/ Light band choked and around head x 8
w/ Light band + Mini band x 2 sets of 8


Situps on back extension w/ 25lb plate behind head
3 sets of 10




Other then it being hot as a sweaty ballsack in my basement training went well today. Got a lot of volume in on my squats. The 365 felt damn heavy at the top, but it moved well and I kept my arch so thats a big plus.

[byronsru24]

7-26 DE Bench

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


DE Benches w/ chain
135 + 40lbs of chain x 3 sets of 3
135 + 80lbs of chain x 3 sets of 3


Standing Military Press
Bar x 3
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3 PR


Pushdowns
100 reps


Underhand Pdowns
5 sets of 15





Training went well today. Speed was good on the benches. Hit a PR on the military press. Life is good.

[byronsru24]

7-28 DE Squat/DL

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


DE Squats w/ chain
185 + 80lbs of chain x 4 sets of 2
185 + 120lbs of chain x 4 sets of 2


DE Pulls w/ short mini bands through bar
275 x 6 sets of 1


Pdown Abs
5 sets of 15

Avg Band Leg Curls
100 reps





Solid training today. Was sweating up a storm, but speed on squats and deadlifts was better then last time so things are looking good.

[byronsru24]

7-30 ME Bench

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


ME Bench w/ reverse blue bands
Bar x 3
Bar x 3
95 x 3
135 x 3
**Added blue bands
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
375 x 3 *Stopped here...bicipital tendonitis was kicking in BAD. Hit the upright on the decent of the 3rd rep so I paused it an extra second.


Pushdowns
100 reps


Face Pulls
5 sets of 15





Other then my elbows hating me from the 275 set on I was pretty happy w/ my benching today. They haven't bothered me in awhile, but they sure made up for it today. If I took the decent super slow the pain was barely tolerable. Had another 20+lbs in the tank for sure. Next time around I'll go for a heavy single on these.

[squatter69]

u shouldve kept goin thats what ibuprofen is for

[byronsru24]

u shouldve kept goin thats what ibuprofen is for

Too bad it takes over an hour to kick in, and I didn't have any.

[byronsru24]

8-3 ME Deadlift

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


ME Pull Plates on 4 platforms vs quad mini's + dbld short mini's

Bar + short mini's dlbld x 3 x 2 sets (from floor)
Bar + short mini's dbld + quad mini's x 3 x 2 sets (from floor)

**Added 4 platforms**

95 + bands x 3
135 + bands x 3
165 + bands x 3
195 + bands x 3
235 + bands x 3 PR



More Pulls Same setup as above
135 x 3 sets of 5


Pdown Abs
3 sets of 15


Overhand Rows
3 sets of 15




I hate this movement. I hate this movement...I REALLY hate this movement. Having so little barweight is deceiving, but as soon as it starts moving, its a "HOLY SHIT" feeling. These really seemed to help my pull so I will keep them in once in awhile. Had a real solid PR on these, with PLENTY room to spare. I was pretty happy with this, because my old PR was damn near a pop your eyeballs out of your head pull.

Decided to do more overall volume afterwards, and my upper back and glutes are fried from this.

[byronsru24]

8-5 DE Bench

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


DE Bench w/ chain

135 + 40lbs of chain x 3 sets of 3
135 + 80lbs of chain x 3 sets of 3


Chaos Standing Military Press
65 x 8
85 x 8
105 x 8
125 x 8 PR


Wide grip rows
4 sets of 15


Pushdowns
100 reps





Hotter then sweaty ballsack today. Speed was solid on bench. The chaos military kicked my ass again, but its a nice change of pace and should help w/ my overall shoulder strength/stability.

[byronsru24]

8-10 DE Squat/DL

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


DE Squat w/ chain

185 + 80lbs of chain x 4 sets of 2
185 + 120lbs of chain x 4 sets of 2


DE Pulls standing on short mini's
275 x 6 singles


Avg Band Leg Curls
100 reps


Pdown Abs
4 sets of 15
1 set of 25




Felt real explosive today. Had to push training back this week due to things w/ the g/f and work, but the extra time off definetly helped.

[byronsru24]

8-12 ME Bench

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


CG Floor Press w/ Chain

Bar x 3
Bar + 40lb of chain x 3
Bar + 80lb of chain x 3
Bar + 120lb of chain x 3
95 + 120lb of chain x 3
135 + 120lb of chain x 3
155 + 120lb of chain x 3
175 + 120lb of chain x 3 *Felt solid. Stopped here as I had no spotter
135 + 120lb of chain x 5


Band Flys w/ Light band
5 sets of 15


Pullaparts w/ light band
5 sets of 15


Hammer Curls w/ Light band
5 sets of 15





Had more in the tank, but my brother wasn't around to spot today so I cut it short. My midrange/topend speed is getting much better.

[ehubbard]

Nice!

Why don't you drill another set of holes on the rack so you can set the pins to spot your floor press?

[byronsru24]

8-16 ME Lower

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15


Close Stance Gmings w/ Chains

Bar x 5
Bar + 40lbs of chain x 3
Bar + 80lbs of chain x 3
Bar + 120lbs of chain x 3
95 + chains x 3
135 + chains x 3
185 + chains x 3
225 + chains x 3
245 + chains x 3
265 + chains x 3 *Glute cramped BAD at the top of the last 2 reps. Stopped here


45deg back extensions w/ 25lb hat
3 sets of 10


Situps on back raise w/ 25lb hat
3 sets of 12




The GMings damn near killed me. My glute kept cramping at the top of the last few sets. The 265 set it felt like it was tearing off on the last rep so I stopped. Weight felt light on my back and super easy till the top 1/4. Very weird.

[byronsru24]

8-18 DE Bench

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations 4 x 15


DE Bench w/ Chains

135 w/ 40lb of chain x 3 sets of 3
135 w/ 80lb of chain x 3 sets of 3


Standing Military Press

95 x 5
115 x 5
140 x 3 sets of 5


Overhand Rows
3 sets of 10


Pushdowns
100 reps





Good training session today. Bench was fast. Military felt strong.

[byronsru24]

8-20 DE Squat

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


DE Squat w/ straight weight

225 x 4 sets of 2
245 x 4 sets of 2
265 x 2 sets of 2


Pdown Abs

100 reps in 1 longass set....this sucked






Figured I'd take the chains off and see how my bar speed has improved...in one word....tons. Felt very speedy. Had to cut training a little short so skipped on my speed pulls and just did 1 longass set of ab work. Real happy with how my squats moved today.

[byronsru24]

8-22 ME Bench

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


Bench to 1/2 manpon

Bar x 3 x 2 sets
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3 PR
300 x 3 PR*this was ugly from the unrack on. Should have reset. Oh well


Face Pulls
4 x 15

Hammer Curls
4 x 15

Pushdowns
100 reps






Had to train in the AM because my schedule at work is FUBAR this week. I HATE training in the morning haha. Haven't benched to a 1/2 manpon in over a year, so I figured wtf not. Sets felt real solid on the bench until the 300 set. That fucker was ugly from the unrack, to the last rep. I should have reset, but instead I kept going like a jackass. I still got in some good work though. Had another 15lbs or so even with the shit unrack.

[byronsru24]

8-25 ME Squat

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


Squat w/ new Elitefts Onyx Bands

Bar x 5 x 2

***Added Avg bands

Bar + Bands x 3 x 2

***Added Light bands

Bar + Bands x 3
95 + Bands x 3
135 + Bands x 3
185 + Bands x 3
225 + Bands x 3 *This moved very well, and felt heavy enough for today, so I stopped


[B]More Squats w/ bands/B]

135 x 5 x 3 sets

Pdown Abs
3 sets of 25

Overhand Rows
3 sets of 15





I haven't squatted against a lot of band tension in a long time. It helped my squat a ton before. So I anted up and got all new Onyx bands from Elite. I wanted to work up to something moderately heavy just to get a feel for this exercise. The 225 moved very well, and felt heavy enough so I stopped. Next time I will see what I really have in the tank for this. I was also gay afterwards, and actually measured how much tension was on the bands at the top it was 225lbs on the dog. 275 should be there for a triple next time around.

[byronsru24]

8-27 DE Bench

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


DE Bench (Straight Weight)

155 x 4 sets of 3
165 x 2 sets of 3
175 x 2 sets of 3


Standing Military Press

Bar x 3
95 x 3
115 x 1
135 x 1
155 x 1
180 x 3 PR *First rep was heavy as shit...got pissed off and got 2 more ez


Pushdowns
125 reps

Hammer Curls
4 sets of 15

Band Flyes
4 sets of 20





Speed bench felt very fast tonight. Elbows were ok, but started getting pissy on the last set or two. Military was strange. Weights all felt super light warming up for the 180 triple. The first rep w/ 180 felt heavy and hard as SHIT. Then I got pissed off and pumped out the last 2 easily. I felt like I could have had 5. Either way, it was a PR and I'm happy.

[byronsru24]

8-30 DE Squat / DL

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


DE Squat w/ Light bands wrapped 2x around bottom of rack

185 + bands x 8 sets of 2


DE Pulls standing on Short Mini's

275 x 6 singles


Eagle Abs w/ 35lb hat
3 sets of 5

Leg Curls w/ Avg band
3 long sets *didn't count reps...didn't care





Speed was solid tonight....both on my squats and pulls. Works been crazy lately, but it should be a lot better in a few days. In a few weeks its time to kick it up a notch and get ready to start a meet cycle for the December Lexen meet in Columbus.

[byronsru24]

9-1 ME Bench

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


CG Bench w/ 120lb of chain

Bar x 3 x 2

**added 80lb of chain**

Bar + chains x 3

**added 40lb of chain (120lb of chain total)**

Bar + chains x 3
95 + chains x 3
135 + chains x 3
185 + chains x 3
205 + chains x 3 PR


More CG Benching w/ 120lb of chain

135 x 3 sets of 5


Band Hammer Curls
3 sets of 15

Flyes
3 sets of 15

Pushdowns
100 reps





Felt good on the bench tonight. Weights all had good speed and moved well. Elbows are 100%. I think the high rep hammer curls are helping that, so I'm keeping them in from here on out. Lockout is feeling super strong lately. Work should be more toned down for awhile, so less stress ='s better training.

[H_M]

how's your training going with the heat? are you still cleaning pools?

[byronsru24]

how's your training going with the heat? are you still cleaning pools?

I HATE training in the summer....the heat kicks my ass. The pool cleaning gig was only while I was in college. Since then I've worked at a few jobs. I currently work at a Verizon Wireless agent, but am trying to get a State Job. Gotta start thinking longterm now as far as careers go.

[byronsru24]

9-3 ME DL

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15


ME DL w/ Plates on 4 platforms

Bar x 5 x 2

**Added new Elitefts short mini's dbld under rack**

Bar + Short Mini's x 3
Bar + Short MIni's x 3

**Added new Elitefts Onyx mini's quadded under rack**

Bar + Bands x 3
95 + Bands x 3
135 + Bands x 3
165 + Bands x 3
195 + Bands x 1
215 + Bands x 1

**After this, I was shot. Was twitching, saw stars, the whole 9 yards.


45deg back raises w/ Light band over neck
3 x 10


Pdown Abs
3x15





The new bands sucked like hell. Have no idea how much band tension it added up to, but it felt like a shitload. I planned on doing a few down sets after the heavy singles, but the 10 minutes after I pulled the 215 were spent trying to see straight again, and stop my triceps and hamstrings from twitching LOL.

[byronsru24]

9-9 DE Bench (Week 1 Meet Training for December Lexen)

Warmup
Band traction upper
Band traction lower
Foam rolling
Underhand Pulldowns 3 x 15
Overhand Pulldowns 3 x 15
External Rotations 4 x 15


DE Bench w/ Short mini's

135 x 6 sets of 3

**Elbows felt good
**Speed 8/10



Standing Chaos Military Press
95 x 8
115 x 8
135 x 8 PR


Wide Grip OH Pdowns
3 x 15

Face Pulls
3 x 15

Hammer Curls standing on Light band
3 x 15




De-load week over....time to get after it. Going to throw in some speed benching with bands and see how the elbows fare. I'll make sure if I do DE bench with bands, I'll do my DE Squat work on the same week w/ chains or straight weight. On my ME day that week I'll also either do chains or straight weight. For whatever reason my puny elbows can only handle the bands 1 training session a week.

Either way, Speed was good, but could have been a hair better. Felt strong w/ the military presses. Got 11 training weeks before my fatass gets back on the platform.

Oh yea.....HERE WE GO STEELERS! HERE WE GO!

[byronsru24]

9-11 DE Squat and DL(Week 1 Meet Training for December Lexen)

Warmup

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


DE Squats w/ 80lb of chain

185 x 4 sets of 2
205 x 4 sets of 2

**Elbows felt perfect
**Speed 8/10



DE Pulls w/ 80lb of chain

275 + chains x 6 singles


45deg back raise w/ 35lb hate

3 sets of 9 PR


PDown abs

3 x 15




Had to train late tonight....felt a bit off early on, but speed picked up as things progressed. Felt real snappy on my pulls tonight as well. Tme to get some sleep.