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  1. #1
    Moderator Brian Hopper's Avatar
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    Brian Hopper's Training Log

    What's up everybody, im starting up a log and I hope you all enjoy it!!!


    July 13, 2009
    Monday
    Bench Accessory

    Log Press
    with the small 90lb log
    90-2x10
    140-1x6
    160-1x6
    180-1x6
    190-1x6
    210-1x5
    140-1x15
    110-1x12

    Seated Rows
    4x8-10

    JM Presses
    With a Fat Bar
    75-1x6
    125-2x8-10
    Last edited by Brian Hopper; 10-31-2009 at 03:11 PM.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  2. #2
    Moderator Brian Hopper's Avatar
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    July 14, 2009
    Tuesday
    ME-Lower

    Stiff Legged Deadlift
    With a hook grip
    155-2x6
    245-1x6
    335-1x6
    425-1x1
    475-1x1
    515-1x0
    515-1x1
    335-1x6

    Zercher Squats
    Out of chains, off a box, and with a cambared bar
    145-1x6
    235-1x6
    325-1x6
    375-1x6
    415-1x3
    465-1x1
    505-1x0

    Reverse Hypers
    140-2x10
    210-1x10
    Last edited by Brian Hopper; 07-19-2009 at 08:21 PM.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  3. #3
    Moderator Brian Hopper's Avatar
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    Well, Thursday's our ME-Upper Body day, and it sucks because I couldn't train today. But I will look at it as a good thing because next Thursday we plan on benching in our shirts. So hopefully I can use today to rest, and come back next week and set a PR!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  4. #4
    Moderator Brian Hopper's Avatar
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    July 17, 2009
    Friday
    DE-Lower

    Raw High box Squats w/ Saftey squat bar
    135-2x6
    225-1x6
    275-1x6
    315-2x6
    365-1x3
    275-1x6

    THE BLOB
    165-3x10

    Hammer curls
    3x10

    Finished off with some ab work using the pulldown machine. I did 4 sets for 10 reps each.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  5. #5
    Risk10k Clifford Gillmore's Avatar
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    Cool to see you start a journal Brian, it'll be cool to follow your progress.

  6. #6
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Risk10k View Post
    Cool to see you start a journal Brian, it'll be cool to follow your progress.
    Thanks, hopefully I will keep it interesting for everyone.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  7. #7
    Moderator Brian Hopper's Avatar
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    July 20, 2009
    Monday
    Bench Accessory

    Bench Press
    With a Fat Bar
    BAR-2x10
    165-1x10
    255-1x6
    305-1x6
    345-2x5
    305-1x10

    I'm still afraid to take a heavy raw bench, 345 is the heaviest I have gone since Feburary. I was feeling a stretch on the 5th rep so I racked it, being afraid it might tear again. But I do feel like I am making it better by doing these reps.

    JM Press
    With a Fat Bar
    125-1x8
    165-1x8
    185-1x6

    Snatchs
    65-2x6
    85-1x6
    109-3x6

    Here we kept the weight light and we pretty much worked on being explosive.
    Last edited by Brian Hopper; 07-21-2009 at 10:19 AM.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #8
    Moderator Brian Hopper's Avatar
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    July 21, 2009
    Tuesday
    ME-Lower

    Rack Pulls
    We did these out of chains, it was setup right below my knee.
    135-2x6
    245-1x6
    335-1x6
    425-1x2
    515-1x1
    605-1x1
    695-1x1
    Added belt
    715-1x1-PR!!!!
    745-1x0
    This didn't even break off the chains
    745-1x0
    I missed it again, but at least this time I got the weight moving about half way. I made to much of a jump, I got the one PR which im happy about but it would of been nicer if I made a smaller jump.

    Chain suspended GM's
    with a camabared bar
    145-1x6
    235-1x6
    285-1x6
    325-1x6
    345-1x6
    375-1x6

    Reverse Hyper
    140-3x10

    All in all it was a good day. The two things I would of done different would be to put my belt on when I went for 695lbs for the rack pull. Right now my lower back is jacked, and tomorrow I have a chiro. appoitment. The second thing I would of done different would of been for me to make a smaller jump in weight. But I feel I have learned from these mistakes and hopefully next time I won't do the same thing again.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #9
    Wannabebig Member
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    Quote Originally Posted by Tank82 View Post
    Thanks, hopefully I will keep it interesting for everyone.

    How much are you supposed to be able to add weight wise each month say on bench press?

    Seems I read that you should be adding reps each time you work out or 2.5 pounds per week. Is that too high? I recently started lifting again and am benching 150 x 12 reps. I usually warm up with lower weight 2-3 sets than do 3 good ones at 150.

    How long should it take me to get to 200? 300? if I'm benching every other day?

    Dead lifts same thing how much weight should I add each week?
    Last edited by He's dead Jim; 09-12-2009 at 03:17 AM.

  10. #10
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by He's dead Jim View Post
    How much are you supposed to be able to add weight wise each month say on bench press?

    Seems I read that you should be adding reps each time you work out or 2.5 pounds per week. Is that too high? I recently started lifting again and am benching 150 x 12 reps. I usually warm up with lower weight 2-3 sets than do 3 good ones at 150.

    How long should it take me to get to 200? 300? if I'm benching every other day?

    Dead lifts same thing how much weight should I add each week?
    Everybody is different in this kind of situation. Adding 2.5lbs a week to whatever your lifting, IMO is not high at all. It's possible that you can probably bench 200 now if your doing 150x12. But why do you want to bench every other day? As far as the deadlift goes, you can probably try to add 5-10lbs a week. But, if your gonna pull heavy all the time and try to add weight every week, you might run into a wall. Are you deadlifting every week? What is your current deadlift max?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  11. #11
    Moderator Brian Hopper's Avatar
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    Well, I went to the chiro. today and I feel a little better. Im still a little tender on my left side, im just gonna put some ice on it and hopefully it will get better soon. This back injury is what caused me to stop lifting before and it also was the cause of me being able to comeback or not. Lucky for me I was able to, and I feel like I havent been playing it safe with my back. This is something im gonna have to do, if I want to be competitive in this sport.

    I was planning on shirting up tomorrow, but im not sure I will be able to get setup properly. Monday it hurt pretty bad to get my feet underneath me so I can arch my back. But we will see, if I can't shirt up then I will do some heavy presses out of chains with the bar set at a 1 or 2 board.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #12
    Must...work...out... nockits's Avatar
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    wow. your numbers are ridiculously high!
    especially that squat number in your sig! keep it up, good stuff!
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  13. #13
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by nockits View Post
    wow. your numbers are ridiculously high!
    especially that squat number in your sig! keep it up, good stuff!
    Thanks!!! That 920lb squat was recent, I did it at the APF Senior Nationals. That's also were I did that bench and deadlift at. Right now I'm just fighting through some aches and pains.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #14
    Moderator Brian Hopper's Avatar
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    July 23, 2009
    Thursday
    ME-Upper

    Reverse band Bench Press
    green bands with the fat bar
    165-3x6
    255-1x6
    345-1x3
    345-1x1
    395-1x1
    415-1x1
    455-1x1
    475-1x1

    I stopped here, I couldn't get a proper setup because of my back. I was having a hard time getting my left leg under me. This sucks, because that 475 felt good and my best reverse band is 485, I think I could of beat it today. Oh well, maybe next time!!!

    Tricep Pushdowns
    4x10

    Hammer curls
    3x10

    That's pretty much it for today. I really wanted to shirt up, but I couldn't arch my back properly because of the pain I was feeling when I would try. So today I pretty much just went in and did a little something. It wasn't much but at least I went.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #15
    Moderator Brian Hopper's Avatar
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    I'm sitting here at work and I'm pretty bored so I busted out my grippers from Heavy Grip and did a few sets. I did the #150 for a set of 10 reps each hand to warm up and then I did #200 for 5 sets of 4 reps each hand. I know this probably sounds pretty light but, my left hand sucks bad. I actually feel like my grip is getting stronger because before I couldn't crush the #200 with my left hand for 4 reps in a row.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #16
    Moderator Brian Hopper's Avatar
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    Well, since im on vacation this week im not going to be training. But im looking at this as a good thing so I can let my back get better. I did bring home a KB and a green band so I can help stretch out my back. But I miss the gym already!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #17
    Moderator Brian Hopper's Avatar
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    It's sad to say that my vacation is over and I'm back to work. It was ruff going back but it's only for 4 days and then I'm off again for another 6 days. Tomorrow I start back training again, I'm actually pretty excited about it. I'm sitting here at work thinking about what I want to do.
    Last edited by Brian Hopper; 08-03-2009 at 10:49 AM.

  18. #18
    Moderator Brian Hopper's Avatar
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    First day back from taking a week off

    August 3, 2009
    Monday
    Bench Accessory


    Seated calf raises
    3x10

    Standing calf raises
    4x10

    Standing close grip pulldowns
    I did these to warm up a little bit
    3x10

    Bench Press
    Bar-1x20
    95-1x12
    135-1x12
    185-1x10
    225-1x6
    275-1x6
    315-1x8
    315-1x4
    315-1x5
    225-1x10

    I felt like I had no endurance to bench, I don't know if it was because I was at a different gym or because of the week off.

    JM press
    95-1x8
    135-1x8
    165-1x8

    DB Flyes
    3x10

    Panora presses
    3x10

    Lat pulldowns
    I did these behind the neck
    3x10

    Seated rows
    3x10

    shrugs
    2x10

    I think I did alittle to much today, I was pretty amped up to go back to the gym and just felt like training. I need to start doing some DB flyes or pec-dec work to help with my recovery. I was getting a pretty good stretch at the bottem and was getting scared.
    Last edited by Brian Hopper; 08-11-2009 at 11:52 PM.

  19. #19
    Moderator Brian Hopper's Avatar
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    Turned out to be a bad day

    August 4, 2009
    Tuesday
    ME-Lower

    Sumo Deadlift
    135-2x6
    225-1x6
    315-1x3
    405-1x1
    455-1x1
    455-1x3
    I stopped here because I just wasn't feeling it. Stuff just didn't seem right.

    Rack Pulls
    245-1x6
    335-1x1
    425-1x1
    515-1x1
    605-1x1
    695-1x0
    At this point, I just called it quits and went home to get ready for work. I hope the rest of the week isn't like this.
    Last edited by Brian Hopper; 08-11-2009 at 11:52 PM.

  20. #20
    Moderator Brian Hopper's Avatar
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    August 6, 2009
    Thursday
    ME-Upper

    Reverse band bench press
    with the fat bar and we lowered the bands about 6in from where we normally have the bands set, and it was a little bit harder.
    Warmup
    BAR-1x20
    Added the bands
    165-2x6
    255-1x6
    345-1x3
    395-1x1
    435-1x1
    455-1x1
    475-1x0
    I should of tried it again, but instead I decided to do a couple of drop sets.
    395-1x4
    305-1x10

    JM presses
    with the fat bar
    165-4x8-10

    Front raises
    with the fat bar
    75-2x8-10
    95-3x8-10

    Pulldowns
    3x10

    Pec-dec rear delts
    4x10

    It turned out to be a pretty good day, I really wish I got that 475lb reverse band bench. My best is 485lbs with the bands placed 6 inches higher then they were today. Oh well, maybe next time!!!!!

  21. #21
    Moderator Brian Hopper's Avatar
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    August 10, 2009
    Monday
    Bench Accessory

    Speed Bench
    With fat bar and monster minis doubled
    bar-1x6
    165-1x3
    215-7x3
    I haven't done speed work with bands for awhile and everything felt pretty good and strong. I wanted to add a little bit more weight but was afraid the bar speed will slow down. So I left the bar weight at 215lbs.

    Chain presses
    With the fat bar and the chains were also set at 3-4 board height.
    255-1x6
    345-1x5
    395-2x5
    435-1x4(I might of got 5 but can't remember, so I will stick with 4)

    One arm kettlebell presses
    we did these with the ball part of the KB facing up, which of course made it alot harder.
    3x6

    Today was really good day, I moved my grip out a finger on my first two workouts. This is something I need to start working on, most of the time my pinkie is always on the ring.

  22. #22
    Moderator Brian Hopper's Avatar
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    Grip work

    I got a little bored so I pulled out my grippers!!!!

    #150-2x10

    #200-1x5
    #200-1x8
    #200-2x10

    #150-2x20
    #150-2x10 seconds each hand

    #200-2x5 seconds each hand

    I am starting to feel my grip strength progressing.

  23. #23
    Moderator Brian Hopper's Avatar
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    August 11, 2009
    Tuesday
    ME-Lower

    Stiff legged deadlift
    off a 4" platform with a hook grip
    155-2x6
    265-1x6
    355-1x3
    465-1x1
    515-1x1-Tore some skin off of both my thumbs. This really got to me and I think messed up my mental thought for the rest of the workout. I put some tape on both of my thumbs and switched to my deadlift grip.
    555-1x0-I just couldnt get into it.
    465-1x0-Now at this point I was ready to throw in the towel

    Zercher Squats
    Out of chains, with a cambared bar and off of a 13" box
    145-2x6
    235-2x6
    325-1x6
    415-1x1
    465-1x2
    505-1x1
    595-1x1
    645-1x1

    After doing the SLD and having a crappy workout, I felt like I needed to do something big. I do believe that the box was to low and was causing me to make the lift a 2 part movement. This caused me to hold on to the bar pretty low. I felt like my arms weren't getting under the bar properly. So next time im going to put a thin bumper plate on the box and hopefully that will help.

  24. #24
    Moderator Brian Hopper's Avatar
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