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Thread: Tim K's Journal

  1. #1151
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    Made it The Compound for speed squats today.

    Mobility/Warm-up stuff

    Leg Extensions
    80 lbs x 20

    Box Squats - just below parallel
    Bar x 10 - This is a special, one of kind bar built by Sorinex. Bar weighs 90 lbs. It most closely resembles a Buffalo Bar. Should have taken a picture of it. It is a beast.
    Bar + average bands x 6
    Bar + average bands x 6
    180 lbs + average bands x 3
    180 lbs + average bands x 3
    180 lbs + average bands x 3
    180 lbs + average bands x 3
    180 lbs + average bands x 3
    180 lbs + average bands x 3
    180 lbs + average bands x 3

    Worked hard on staying tight through the midsection, sitting back, and descent speed. The faster I was going down, the quicker I was coming up. After a couple sets to get used to the setup, speed was pretty good.

    Deadlifts
    135 x 4 - sumo
    225 x 2 - conventional
    315 x 2
    315 x 2
    365 x 3
    365 x 3
    365 x 3 - added belt
    365 x 3
    365 x 3

    GHR
    Once I figured out how to do them, I got a couple sets of 8.

  2. #1152
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    Squats and deadlifts did me absolutely no favors. Back is in horrible shape. Hell, dreamed I had back surgery last night. :grumpy: But today is Monday. That means I must bench. No matter what.

    Warm-ups
    Inverted band work

    Face Pulls (supersetted with band pull aparts)
    70 x 20
    70 x 20
    70 x 20

    Band Pull Aparts
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Bench
    Bar x 25 - feet up, ring finger on ring
    135 x 8
    225 x 3
    225 x 3
    275 x 2 - feet down, wrist wraps, elbow sleeves
    300 x 2 - back is about gone.
    315 x 4 - Matches my all time PR; back hurts - a lot.
    315 x 5 - PR; middle finger on ring;

    **** it. Knew I was going to be in a world of hurt. Might as well go out on a PR.

  3. #1153
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    Today, I got in touch with my inner bodybuilder.

    Reverse Hyper - rehab
    1 plate x 10
    1 plate x 10
    1 plate x 10

    Lat Pulldowns
    150 x 12
    170 x 10
    170 x 10
    150 x 10, 120 x 8, 100 x 10 - burnout set

    SOHP
    100 x 10
    135 x 10
    135 x 10
    95 x 10

    Bench - close grip
    135 x 12
    135 x 12
    135 x 10
    135 x 10

    Hammer Curls
    35 x 10
    35 x 10
    35 x 10
    35 x 10

    Triceps Pushdowns
    70 x 20
    70 x 20

    Took me just a little less than 40 minutes to get through it all. Was hoping to hit a couple more sets of reverse hyper at the end, but ran out of time. I'll be back tomorrow for more rehab goodness.

  4. #1154
    Moderator Brian Hopper's Avatar
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    Strong PR, nice bro!!!
    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. #1155
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    Yesterday

    AMT x 12 minutes

    Reverse Hyper (supersetted with leg extensions)
    1 plate x 10
    1 plate x 10
    1 plate x 10
    1 plate x 10
    1 plate x 10

    Leg Extensions
    140 x 15
    140 x 20
    140 x 15
    140 x 15
    140 x 12

    Stretching and out!

    Today

    Face Pulls (supersetted with band pull aparts)
    70 x 20
    70 x 20
    70 x 20

    Band Pull Aparts
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Bench - Speed
    Bar x a bajillion - feet up, close grip (half thumb length from smooth part of bar)
    Bar + doubled mini-band x 10
    185 + doubled mini-band x 0 - got stapled :lol: ; feet down
    185 + doubled mini-band x 3
    185 + doubled mini-band x 3
    185 + doubled mini-band x 3 - pinky on ring
    185 + doubled mini-band x 3
    185 + doubled mini-band x 3
    185 + doubled mini-band x 3 - middle finger on ring
    185 + doubled mini-band x 3
    185 + doubled mini-band x 3
    225 x 16 - close grip with slingshot
    225 x 16
    225 x 14

    Dumbbell Side Raises
    12 x 20 - minimal rest between sets
    12 x 20
    12 x 20
    12 x 20

    Rope Triceps Pushdowns
    60 x 20
    60 x 20
    60 x 10, 50 x 10, 40 x 10 - burnout set

  6. #1156
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    Inverted Back Protocol

    Face Pulls (supersetted with band pull aparts)
    70 x 20
    70 x 20
    70 x 20

    Band Pull Aparts
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Bench
    Bar x 20 - feet up; middle finger on ring
    135 x 10
    225 x 5 - elbows are sore
    275 x 1 - elbow sleeves; very loose, 275 was 'heavy'
    275 x 3 - feet down
    305 x 1 - belt & wraps
    325 x 3 - PR
    335 x 2.5 - couldn't make the transition to triceps, lost tightness, lost the lift.

    Done. Back was hurting pretty bad after 325. Takes a few minutes before I roll/fall off the bench. I'll hit accessory work tomorrow after work.

    Original plan for today was to hit 275 x 3 x 8. My elbows are pretty sore from the band work and a little 'deload' would have been good. But I got greedy. :derp: Biggest problem with today was maintaining tightness. When I started to grind on the third rep, I lost all my air making it impossible to finish.

    Should have stuck to the original plan. :o

    I need to start looking for a meet about 10 weeks out. Going to hit 370 in a meet.

  7. #1157
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    Tuesday:

    Did a bunch of upper back accessory work yesterday. Had a serious case of ILS happening. Got so bad I was speaking with a Schwarzenegger accent. Even banged out some hammer curls. About the only thing I didn't do was some mirror posing. Oh well, maybe next time.

    Got home and challenged Mo and Nibbler to a 70 yard dash. After a couple false starts, it was on! Mo, Nibbler, and me! I won and Nibbler was a close second. Mo was spending as much time bucking, kicking, and rearing as running. He was still right there at the end. Horses got cookies for playing and I got a beer.

    Cardio done!

    Wednesday:

    In other, slightly homo-erotic news, my arms are now just a hair over 17" without a pump. One more set of hammer curls, and I'm sure they'll be north of 20"!

    Warm-ups
    7 minutes on the AMT - got bored and quit

    Reverse Hyper
    4 plates x 10 - 30 second rest
    4 plates x 10 - 60 second rest
    4 plates x 10

    GHR (supersetted with leg-extensions)
    8
    5
    4
    1

    Leg Extensions
    150 x 15
    150 x 15
    150 x 15
    150 x 10, 130 x 10, 100 x 15

    Hanging Ab Leg Raises
    10
    8
    8
    4 - yeah, I quit. Sue me bitches.

    Calf stretches and out!

  8. #1158
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    Seems like something is going around. :lol: I didn't have anything in the tank today. My joints ache, every lift felt like crap, generally feeling worn out and wore down. Might be time for a deload.

    It was a long weekend. Spent all day Saturday at a clinic with Mo and Maddie. Those two are a great match! Sunday was a couple hours of water volleyball, and then some work around the farm.

    Face Pulls supersetted with band pull aparts
    50 x 40
    70 x 20
    70 x 20

    Bench
    Bar x 40 - close grip; feet up
    Bar x 20
    135 x 10 - P.O.R.
    225 x 5 - couldn't get tight
    275 x 3 - feet down
    275 x 8 - ring finger on ring
    275 x 7
    275 x 3
    275 x 3

    Threw in the towel. I'll hit my accessory work tomorrow. Keep it light, back off on the intensity some. Deload for the rest of this week. Thinking about working off a two board for the next three weeks.

  9. #1159
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    This is my deload week. Trying to finish some stuff from yesterday.

    AMT
    5 minutes - 0.51 miles

    Bench
    75 x 15 - fat bar; close grip
    165 x 10
    225 x 10
    225 x 10
    225 x 8

    SOHP
    135 x 10
    135 x 10
    135 x 10
    135 x 10

    ..and out.

  10. #1160
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    Inverted Back Protocol & Band Distraction for Shoulders

    Band Pull Aparts (supersetted with face pulls)
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Face Pulls
    70 x 35
    70 x 20

    Bench
    Bar x 20 - feet up; close grip
    135 x 10
    225 x 5
    275 x 2 - grip is two fingers inside of the ring
    300 x 2 - feet down; belt & wraps
    325 x 1
    345 x 1
    365 x 1 - PR added 2 board; holy crap it felt heavy
    365 x 1 - competition grip; better, still felt heavy and slow
    225 x 12 - full range, close grip; felt very light! :lol:
    225 x 12
    225 x 8 - gassed; finish the crap accessory work tomorrow.

  11. #1161
    Moderator Brian Hopper's Avatar
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    Strong PR Tim!!!
    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. #1162
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    Thanks Brian!

    Inverted Back Protocol & Band Distraction for Shoulders

    Band Pull Aparts (supersetted with face pulls)
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Face Pulls
    70 x 20
    70 x 20
    70 x 20

    Bench
    Bar x 20 - feet up; close grip
    135 x 10
    225 x 3
    275 x 3 - grip is one fingers inside of the ring
    305 x 3 - feet down; P.O.R
    335 x 2 - belt & wraps
    335 x 2
    345 x 1 - Middle finger on ring; slow on descent, lats not engaged
    345 x 1 - fast up
    345 x 1 - great rep; fast down & fast up
    225 x 10 - Ummmm... I'm done benching now. :lol:

    Triceps Pushdowns with Mini-band
    50
    25
    20
    20

    Time for dinner.

  13. #1163
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    Spent a large part of my birthday at The Compound doing speed bench. Used this beauty:



    Donnie Thompson was the first one to put together a fat bar at the original Compound. The idea was picked up and sold by a local company. Donnie had this one put together as a prototype for the Thompson Fat Bar. The bars have a slight smaller diameter than the competitor's fat bar. Knurling is deeper (but it could be this bar is brand new too), lines are in the right places, overall, great freakin' bar. Enjoyed using it today.

    Speed bench was a ton of sets of triples (can't remember how many) with the Fat Bar, 215 lbs + 1 chain per side. Good times!

    The Compound is an awesome place to train. If you're ever anywhere near, you owe it to yourself to stop in.

  14. #1164
    Moderator Brian Hopper's Avatar
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    That sure is a pretty bar! lol
    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. #1165
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    Quote Originally Posted by Brian Hopper View Post
    That sure is a pretty bar! lol
    I have one coming my way!

    Felt like crap today. Thankfully, it was a deload day!

    Shoulder rehab/prehab stuff

    Face Pulls - supersetted with band pull aparts
    Mini-band x 30
    Mini-band x 20
    Mini-band x 20

    Band Pull Aparts
    15 x 3

    Bench
    Bar x 45 - feet up
    135 x 10 - slow, paused, controlled
    225 x 3 - close grip
    255 x 3 - feet down
    255 x 3
    255 x 10 - P.O.R. I was bored. Might be a PR.
    255 x 3 - R.O.R
    255 x 3
    255 x 3 - Middle finger on ring

    Triceps Pushdowns
    Used two different strength bands. Knock out about 20 to 30 with the stronger band, immediately switch to the next one and knock out 15 more. Did about 4 sets.

    Lat Pulldowns
    100 x 15 x 3 - slow, controlled, concentrated on keeping the lats squeezed the whole time.

    I feel beat up today. Both shoulders hurt, right tricep, elbow, forearm, and wrist hurts. Everything was pretty tight and pumped up. Good week for a deload.

  16. #1166
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    Most of the time, I skip writing out all the accessory work I do on Tuesday's, Wednesdays, and Fridays. It really isn't that interesting. But, a PR is a PR. Even if its a deload week. :lol:

    AMT
    0.51 miles in 5 minutes

    Reverse Hyper
    4 plates x 10
    5 plates x 10
    6 plates x 10
    7 plates x 10 - PR

    Calf Stretches (supersetted with leg extensions)
    Calves have been super tight lately. Lots of stretching, different angles, holds, etc.

    Leg Extensions
    100 x 15
    100 x 15
    100 x 15

    Glute Ham Raise
    8 x 3 - PR; I've never gotten more than one set of eight before. After that, my reps start to fall. This time 3 sets of eight. Pretty happy about that.

    Reverse Hyper
    4 plates x 10 - Out of time.

  17. #1167
    Moderator Brian Hopper's Avatar
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    Heck yeah, nice job on the PR's!!! I'm actually getting stronger on GHR myself. I love it, because that means our ass and hammys are getting stronger !!!!
    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

  18. #1168
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    My next meet will be October 22.

    Band Warm-ups for Shoulders

    Band Pull Aparts (supersetted with face pulls)
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Face Pulls
    70 x 15
    70 x 15
    70 x 15

    Bench
    Bar x 40 - feet up; close grip
    135 x 10
    225 x 5 - Pinky inside ring.
    275 x 3 - P.O.R.
    305 x 3 - feet down; R.O.R.
    335 x 1 - belt & wraps
    350 x 1 - Middle finger on ring
    350 x 1 - Middle finger on ring; lost tightness in lats on descent, slightly uneven on ascent
    350 x 1 - Little trouble unracking it with my grip this wide
    350 x 1
    230 x 12 - Fat Bar & Close Grip (this is the very first and original Fat Bar the Donnie Thompson had made in 1999. Now it is mine!)
    230 x 12
    230 x 10

    Rope Triceps Pushdowns
    70 x 14
    70 x 11
    50 x 14

    Hit some shoulders and upper back work tomorrow.

  19. #1169
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    Today was all about hitting a new bench PR. Didn't happen. Not overly disappointed though. Its been a tough couple weeks and today was sub-par. All I've eaten today is a couple P&Js. When I don't feel like eating, its not good.

    Usual Warm-up stuff - bands, face-pulls, etc., etc.

    Bench
    Bar x 30 - feet up
    135 x 10
    225 x 5
    275 x 3
    305 x 2 - feet down
    325 x 1 - belt & wraps; ring finger on ring
    345 x 1
    360 x 0 - got to approximately a 2 board, maybe a bit more and ran out of gas.

    I see some heavy 2 board presses in my future. :lol: Couple positives to take home from today: 1) it was an off day and I damn near got a 5 lbs all time PR anyway, 2) I did't get stapled to the bench! 3) got to a bit over a 2 board and stalled. I was able to fight it for a bit and then failed. Watching that bar come rushing towards my face was fun! Yay for power rack benching!

    Next meet is October 11. I'm thinking 365 for my third attempt.

  20. #1170
    Moderator Brian Hopper's Avatar
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    Are you doing full power or bench only?
    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

  21. #1171
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    A lot of good training going on in here. Plenty of time to get to that 365!!!
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    745@275 SP

  22. #1172
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    Brian, I will be doing bench only. Again.

    It was a stressful weekend. Was up 25 hours straight from early Saturday AM to early Sunday AM, grabbed 4 hours of sleep, and then back at it.

    Warm-up
    Bunch of band work for back & shoulders

    Face Pulls (supersetted with band pull aparts)
    80 x 20
    70 x 20
    70 x 20

    Band Pull Aparts
    20
    20
    20

    Bench - competition grip
    Bar x 40 - feet up
    135 x 10
    225 x 7
    275 x 5
    295 x 4 - feet down; these are supposed to be 5's, but I don't have it in me today. :unamused:
    295 x 4
    300 x 4 - belt
    255 x 6 - fat bar & close grip
    255 x 6
    225 x 8
    225 x 7

    Lat Pulldowns
    120 x 12
    120 x 15
    120 x 12
    120 x 12

    Triceps Pushdowns
    100 x 12
    80 x 15
    80 x 15
    80 x 15

    BW = 204

    10 weeks out from my next meet.

  23. #1173
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    AMT
    0.54 miles in 5 minutes - PR

    Reverse Hyper
    4 plates x 10
    6 plates x 10
    8 plates x 10
    6 plates x 10
    4 plates x 10

    Leg Extensions
    150 x 15
    150 x 15
    150 x 10
    120 x 12
    100 x 10
    70 x 12

    GHR
    8

    Out of time. Got it all done in 35 minutes.

  24. #1174
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    In prep for my next meet, I asked Pops to give me a hand. Pops is an evil, evil man. I am sure he hates me. :lol:

    Prehab
    Band work for QL, Hips, Shoulders, etc.

    SOHP - Fat Bar
    80 x 20 - Bar weight; tried to move pretty quick through all these sets. Roughly 3 to 4 set per song.
    120 x 6
    120 x 6
    120 x 6
    140 x 6
    140 x 6
    140 x 6
    150 x 6 - belt & wrist wraps
    150 x 6
    150 x 7 - Wanted to see if I had another in me.
    80 x 30 - I was channeling my inner crossfitter!

    Lat Pulldowns
    120 x 12 - again, trying to have minimal rest between sets
    120 x 12
    120 x 12
    100 x 10
    100 x 10

    Triceps Pushdowns
    80 x 15
    80 x 15
    80 x 15
    80 x 15
    80 x 15

    Wife was surprised how quickly I got through everything. I need to do more work, but it is a start.

  25. #1175
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    Band Prehab/Rehab Back & Shoulders

    Bench
    80 x 20 - Fat Bar; feet up; P.O.R.
    170 x 5
    170 x 5
    205 x 5
    205 x 5
    240 x 5
    240 x 5
    275 x 5 - feet down
    275 x 5
    290 x 5 - regular bar; belt
    290 x 5
    200 x 15 - Fat bar; close grip

    Lat Pulldowns (supersetted with scapular retractions)
    120 x 12
    120 x 12
    120 x 12
    120 x 12
    120 x 12

    Scapular Retractions
    20
    20
    20
    20

    Triceps Pushdowns
    80 x 15
    80 x 15
    80 x 15
    80 x 15
    80 x 15

    Face Pulls
    70 x 20
    70 x 20
    70 x 20

    I am suffering from a pretty bad case of mouse elbow. I hate being tied to my desk writing reports nobody is ever going to read or care about.

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