135x3 225x3 315x1 405x1
80x10 80x10 80x10 65x10 65x10
225x10 225x10 225x10
leg curls/leg extensions for 3 sets of 10
calves and abs
***today i trained with jon and matt on their deadlift day. busted ass thru those 8 sets of 3. they were bad! LOL!! but i can tell from all those weeks of doin leg raises are now paying off. my abs and legs are workin together on deads and its makin them stronger. startin the first week of the coan routine. goin great thus far...
lots of deadlifts,
135x12 225x6 315x3 405x1
shirted CG 3-board
495x1 585x3 655x3
shirted full range
***tonite was a great session. me and dave benched together while jon and matt would bench after us. kinda like benchin in shifts. anyways, dave, our new guy, got on the board tonite. killed 545 and 565 off 3-board and missed 605 at lockout. it was ****in impressive on how easy he did 565. he made it look a lot easier than 545. he tried the rage x tonite too. it was awesome. dave got fired up a bit and wanted more weight on the bar. he told me afterwards that 605 or 565 didn't feel heavy. again, it was an awesome nite for him. jon had some issues with cramping that was probably related to being dehydrated. he was doin well and i see him hittin 725 next time. matt issues with his shoulder/pec continues. he was doin better than last week but still issues with the front delt on the left side. he's takin a month and doin some full-range raw work nuthin higher than 225. see what happens. its an odd issue to say the least and a lot of experienced lifters i've come across are clueless and even confused as to what happen so i'm all ears.
i guess 2 out of 4 isn't bad,
What did he do to it in the first place that hurt it?
He may very well have torn his pec right where it inserts into the shoulder. It may be a good idea to get an MRI and get it checked out
In my experience in the total tears there is often minimal or no bruising, it's the partial tears that bruise badly, or the ones that are in the middle of the muscle.
If his tore at the insertion point, it wouldn't surprise me at all if there wasn't any bruising.
Just my 2 cents though. It's his shoulder
135x5 245x1 335x1 425x1 515x1
with suit straps up and briefs
705x1 705x2 705x1
***just hit some light squats tonite. got depth on all of them. damn easy. apparently i was told that my legs are gettin bigger so those leg extensions/leg curls that jayson mcnett suggested to me is working...LOL!!
gotta love supersets,
135x10 225x6 315x3
barbell shoulder press
135x6 135x6 225x15-5-5(25 reps)
60x10 50x10 40x10 30x10
bent-overs shrug laterals
30x10 30x10 30x10
225x10 (chk lights)
225x5-5-7 (chk lights + dbl minis)
225x10 (chk lights)
machine tri press
170x12 170x15 170x12 170x15
50x10 60x10 50x10 60x10
***today was a great session. done a ton of reps as sort of a back off week for me on raw bench. the band popups are awesome. give them a try. it at least makes the smith machine ****in useful for powerlifters. i was asked a ton of question as i was training at different gym, worlds in tuscaloosa. dave had some family issues to deal with so i hope things are ok with them. anyways, i did the machine tricep press the way frankl demonstrated with the grip on the curve. the bent over shrug laterals was done with a shrug at the beginning and holding it and goin into a lateral raise. defintely put more stress on the traps as well as the rear delts. i attempted 20 reps with 225 on shoulder press in one shot but only got 15. still not bad.
good session, good weights being moved,
Way to hitting the delts and arms up!
225x3 315x1 405x1 495x1
200x10 200x10 220x10
170x10 170x10 170x10
leg extensions/leg curls/abs
80x10 80x10 80x10 40x10 40x10
**today was deadlift day with matt and mason. boy are my hands ate up!! everything else is fine. matt pulled strong too. mason i believe is back gettin stronger again. it was fun gettin stares again at the aquatic center. though it took a few sets before matt removed the tampon out of his ass and pulled. LOL!! sunday we hope to have some more lifters than normal. lookin foward to it...did i mention how bad my hands hurts...
but i love it!!
135x12 225x6 315x3 425x1
shirted CG 3-board
515x2 595x3 675x3 705x3
***tonite was a good session. my setup felt more solid more than normal. matt is still rehabbing his shoulder/pec/rotator cuff issue with reverse bands with trent who made his return to BMBB. he's more motivated than before to get back to where he was a year ago. dave had another badass benchin session. he "muscled" up 605 and 625 off 3-boards. i say that cause he's still learning technique. he did a 525 2-board first time and it was easy for him so he can do more on those. he's comin along quickly on the bench and now we are goin to work on his squat until he can squat with us in january at least right now he can learn how to squat right. matt seems to be doin a bit better..the pec is doin better so it could be a few more weeks before he is back to benchin again. jon was MIA tonite so he will be squattin with us on tuesday. as for me, 705 for 3 was purely tricep work for sure! those smith machine popups are a keeper!
triceps were actually working,
Awesome lifting, all too impressive in here bro.
thats a SICK triple i love shirted CGs off the boards, hard as hell!
2000 or bust
reverse band squats
245x3 335x3 425x1 515x1 605x1(raw)
805x2 805x2(w/ briefs and suit straps up)
***tonite was a good squat session. we needed to have some fun and did some reverse band squats with green bands. jon did 565 on reverse band front squats. missed 605. matt got 705 on reverse band squats raw and i burred 805 for 2 sets of 2 on squats. gettin a lot more used to the suit more and more. it was productive though we probably need a deload this point since the weight felt heavy on matt and jon.
still strong squattin,
135x10 225x6 340x5 360x5 380x16
seated shoulder press
135x10 225x6 240x5 255x5 270x9
495x20 585x20 585x20
150x29 on the other side
smith machine popups
225x10 275x10 315x10
***tonite was a great session. trained with dave and trent. dave got 280 for 18 reps and then did 315 for 10 after that. 380 was easy enough...16 reps was in the tank. trent is still in the building process from a year layoff. we went to seated shoulder presses where dave did 255 for 4 reps and i did 270 for 9 reps. we continued with rest of the session hammering out some shrugs, kroc rows, and popups. we focused a bit more tech work on dave tonite so he can learn to hold the weight out and he did that a lot more effectively. lookin foward to sunday...
on to deads,
Spectacular numbers with the squats, pressing, shrugs and in general...cannot give enough props.
thanx brother. awesome **** goin on in your log too!!
135x5 225x3 315x1 405x1
465x5 500x5 530x10
70x10 70x10 115x10 115x10 115x10
65x10 65x10 65x10 65x10 65x10
120x10 140x10 140x10
**today was a great deadlift session. jon did 460 for 10 reps and they were his best i've seen him. matt did the same with 6 sets of 3. he wanted to give up but we kept pushing him. mason pulled with us today and his pulling has gotten a lot stronger. did 460 for 6 reps. i did ok...530 for 10. brought the bar closer to me and doin an "adam" on deadlifts...seems to work. everyone is lookin foward to the spf alabama meet in january.
we rocked out with our cocks out,
reverse band bench
245x5 335x3 425x1
reverse band bench w/ rage x off 3-boards
515x1 605x1 695x1 785x1 875x1
***had a good bench session tonite. dave couldn't make it out cause of car issues, matt did some reverse band work. good news is, he's gettin better and jon is intent on keepin it that way. jon did 785 off 3-boards too...had he grooved it the way he had done the other sets, 785 would of been smoke show. trent did some reverse band raw work and made big improvement this week. jon had me go up to 875 off 3-boards and it was easy. reverse bands though so no big deal. the aim is to do it without them. i went back to my rage x to see how it felt for bein on the shelf for a year. it felt like it had magic still but the shoulders on it are pulled apart so the shirt doesn't say on my shoulders like it needs to. would like to get that repaired at some point since the shirt is still usuable to some degree.
it still works,
You all be killin it man, got a great group of guys to be training with.
we are lucky bro...
135x5 245x3 335x2 425x1 515x1
605x1 695x1 745x1
w/ briefs and suit straps up
***tonite was an awesome session. we had a new guy come squat with us. he's 180ish or so and easily got his squat form down. he went up to 425 w/o a belt which is impressive. trent did the same and his muscle memory is coming back big time. jon did front squats off the 531 program and got 375 for 7 reps easy but ran out of breath while holding the bar near his neck. matt had mason's briefs and did 745 for a single. he said it was about the same as his old briefs. i went up to 745 for a single without the suit and tried for a triple with 845 but no go. will get it next week...its awesome we are gettin this many members quickly. we have another one joinin us for squats next week. we are goin to work on some type of system of lifting...
a rotation would be nice,
135x10 225x6 325x3 360x3 380x3 405x11
seated military press
135x5 225x1 260x3 275x3 290x9
155x12 155x12 165x12 185x12 205x12
***today was good session. 405 for 11 on raw bench and 290 for 9 was good. i misgrooved one of the reps on with 405 and would of gotten 12. the 290 for 9 was better than the 275 for 7 i did last week so that's an improvement. jon did 345 for 14 on bench and 220 for 12 on seated military presses. matt is on his "last" day of recovery right now so sunday will be the day to see how things are healed up.
deads are goin to be fun,
225x3 315x2 405x1 500x3 530x3 560x5
leg curls/leg extensions/pullthrus/abs
***today was ****ty session...had a ****ty day all round but what can say...it was ****in friday the 13th! anyways, defintely goin to back down the numbers a bit on deads and work on hip and hammy work too. matt did awesome dispite not finishing his pulls. 585 for 1 and 490 for 4 sets of 3. jon did 490 for 7 reps i believe. great work. but i did learn a valuable lesson today though. most of this year i have been listening to everyone but my partners. since august i've been listening to those who mattered to me and my training which includes jon and matt. just because someone is a pro lifter or ranked #1 doesn't mean they know it all about lifting. listen to those who give a **** and don't put stock into someone because of their status. they may give you some ideas but everyone is goin to be different and your training partners and support are the most important factor to look at. though now i feel like mr.t in rocky 3..
those at the top aren't as hungry as the ones gettin there,
135x12 225x6 315x3
close-grip 3-board work
495x1 585x1 675x1 675x3
4 sets of 12 with chk dbl greens
pushdowns w/ chk dbl greens
4 sets of 12
***tonite was a good session. it was just me and matt tonite. matt had his first session in his shirt using heavy. he's on the comback trail. i did 675 for 1 and did it again for 3 reps because i ****tard that first set. then i attempted 685 full range and hit it ok. me and matt talked about the lesson we learned over the weekend and now listening to the "team" matters the most. so we have a new direction at bama barbell. things are goin to change a bit cause we are goin to the next level. BEFORE ANYONE ASKS, burgett rows are taking a bar and using bands anchored on the top of the rack and doin like a standing pulldowns but to the stomach area. our lats are toasted. defintely a keeper...
raw box squats
135x5 225x3 315x2 405x1 495x1
box squats w/ briefs
585x2 585x2 585x2 585x2 585x2 585x2
ssb box squats
135x6 225x6 315x4
***tonite was kinda like a speed session working on low box height which from what jon has told me and matt, its below where we normally squat. matt had some gear issues and went back into his metal briefs and got some strong sets with 585. we watched the "never enough" which helped us a lot on squat form. my hips was fried which i assume i'm squattin right. jon hips were fried too. makes sense though since my hips were shaking like a chicken last week. so deadlifting friday should be alot of fun. went to some ssb box squats afterwards for some reps raw to get some volume in and we were done.
my hips are fried...LOL!,