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Thread: BloodandThunder's Journal

  1. #251
    Dr. Subtotal
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    12-17-2010
    Walking x 40 mins

    PM DE Lower
    PM BW 227.5
    Wide Below Parallel Box Squat (High Bar) - 15 x 2 - 295
    Conventional Rack Pulls vs minis - 8 x 5 - 185 below shin
    1 Legged Leg Press - 2 x 15 each leg - 200
    Straight Leg Pull Thrus - 2 x 15 - 120
    Light Band Leg Curls - 2 x 15 each leg
    KB Side Bends - 2 x 15 - 40 kg

    Tabata 1 Arm KB Swings - 4 mins - 35 lbs
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #252
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    12-20-2010
    Walking x 40 mins

    PM BW 225.0
    SE Upper

    Strict OH Press - 5 x 5 - 165
    Neutral Grip Thick Bar Pullup - 1 x 8,7,7
    Paused DB Press - 1 x 8,8,7 - 120s
    Slow Eccentric DB Row - 1 x 10 each arm - 120 db
    Seated V-handle Row - 1 x 8,8,8 - 190, 205, 220
    Football Bar Extensions - 6 x 6 - 120 + bar
    Ab Wheel - 3 x 8
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #253
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    12-21-2010
    Walking x 40 mins

    PM BW 226.0
    ME Lower
    Narrow Low Bar Squat - 4 x 5 - 455
    Deficit Conventional Pulls - 1RM - 515
    Glute Hams - 3 x 10 - 22 lb chain around neck
    High Bar Seated GM - 3 x 8 - 225
    Weighted Situp - 1 x 8 - 25 lb plate behind head
    Cable Abs - 2 x 10 each side - 120

    Tabata - 1 arm KB Swing (each arm) - 1 arm KB Snatch (each arm) - 1 Arm KB Clean and Front Squat (each arm) - 2 arm KB swing x 2 - 12 kg
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #254
    THE 800 QUEST NickAus's Avatar
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    Big day there mate!!

    Nice deficit pull!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #255
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    yea not bad for not conventional DLing in half a year

    12-23-2010
    Walking x 40 mins

    PM BW 225
    ME Upper
    Dead Press from Chest w/ Football Bar - stopped at 315 x 1
    CG Rev. Band Bench - 5 x 3 - 425
    T-bar Row - 3 x 7 - 180
    Pullups - 5 x 5
    Side DB Raise - 3 x 12 - 35
    1-Arm Rope Pushdown - 3 x 12 - 75

    nice quick workout
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #256
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    12-24-2010 Forgot to log

    Quick workout before heading home
    DE Lower
    Wide Below Parallel Box Squat (High Bar) - 14 x 2 - 315
    Conventional Rack Pulls vs minis - 9 x 4 - 215 below shin

    Rested for a week between way too much snow shoveling and getting sick
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #257
    THE 800 QUEST NickAus's Avatar
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    Hope your well now...

    Thats a fair few sets of speed squats!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #258
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    Just building my work capacity up

    Back at it
    1-4-11

    PM BW: 223.5
    SE Upper
    Strict OH Press - 135 x 5, 145 x 5, 155 x 3, 165 x 3, 175 x 3, 185 x 1, 195 x 1, 205 x 1
    Wide Pullups (Thick Bar) with 22 lbs of chain on neck - 1 x 6,6,5,5
    Seated V-handle Row - 5 x 8 - 215
    DB Press - 1 x 10,10, 7 - 120s
    Rolling DB Extensions - 5 x 8 - 65s
    Hammer DB Curls - 3 x 8 - 55s

    BW coming down nicely
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #259
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    1-5-11

    AM Upper GPP
    Pushups - 3 x 20
    Mini Band Pushdown - 3 x 33
    Monster Mini Pull Apart - 3 x 20

    PM SE Lower
    PM BW - 223.25
    Narrow Low Bar Squat - Worked up to 3 x 5 - 430 and 1 x 3 - 470
    High Bar Seated GMs - 5 x 8 - 235
    Glute Hams - 3 x 8 - 25 lb chain
    BB Hip Thrust - 3 x 8 - 315
    Cable Abs - 5 x 10 - 140
    DB Pinchs - 2 sets for time
    Light Band Hip Abduction - 3 x 15
    Last edited by BloodandThunder; 01-14-2011 at 01:43 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #260
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    11-7-2010
    Walking x 20 mins

    PM BW 222.0 (lowest training weight in almost 2 years)
    ME Upper
    CG Bench vs minis - 1RM - stopped at 315
    Strict OH Press Seated Lockouts (at top of head) - 6 x 3 - 245
    Tri pushdowns w bar - 3 x 10 - 195
    Neutral Grip Thick Bar Chinups - 3 x 5 - 22 lbs chain
    Plate Raises - 3 x 15 - 55 lb plate
    BB Curls - 3 x 8 - 95
    Last edited by BloodandThunder; 01-14-2011 at 01:44 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #261
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    Going back to the usual gym, have to restructure workouts. May not be able to do a DE day so I might just continue focus on OH Press and begin a CG high rep cycle.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #262
    Skinny Feet Kiff's Avatar
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    Nice work, how come you switched to conventional DL's again?
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  13. #263
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    Not competing for a while so I want to build that back up. Conventional pulling = bigger sumo but not necessarily the other way around with me.

    1-10-11
    Walking x 40 mins

    PM BW 226.0 (heavier scale)
    DE Lower
    Wide Below Parallel Box Squat - 15 x 2 - 300
    Below Knee Rack Pulls - 7 x 5 - 185 vs red minis (about 250 lbs tension I'd wager)
    Straight Leg Wide Pull Throughs - 5 x 10 - 130 to 170 in 10 lb increments
    V-bar Cable Rows - 5 x 8 - 195 - 255 in 15 lb increments
    Machine Leg Press - 3 x 12 - 345
    Side DB Obliques - 2 x 15 each side - 100

    Box Squat rests were ~30 seconds. Pull throughs crushed my hamstrings. Upping the lat volume with regards to rowing.
    Last edited by BloodandThunder; 01-14-2011 at 01:45 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #264
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    1-11-11
    Walking x 40 mins

    Quick workout
    PM BW: 225.5
    ME Upper
    Floor Press - worked up to 335 x 1, hooks were too high so couldn't retract my shoulders
    Floor Press style CG Rack press - 3RM - stopped 475
    Pullups - 1 x 6,5,5,5,5,5
    Rope pushdowns - 3 x 15 - 170
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #265
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    1-12-11
    Walking x 40 mins

    1-13-11
    Walking x 40 mins

    *Too fried to do ME Lower so keeping that til tomorrow
    PM BW 227.5
    DE Upper
    Speed Bench - 8 x 3 (Ring Finger on Ring) - 185 vs minis
    Strict Standing OH Press - 3 x 10 - 145
    Machine Rows - 2 x 8 - 4 plates per side
    V-bar Cable Rows - 3 x 10 - 245, 260,275

    Another Quick workout
    Bar speed was pretty good for a return to speed benching
    Last edited by BloodandThunder; 01-14-2011 at 01:46 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #266
    THE 800 QUEST NickAus's Avatar
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    I like your thinking!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #267
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    1-14-2010
    Walking x 40 mins

    Quick Workout at crappy university gym
    PM SE Lower
    Narrow Low Bar Squat - 4 x 6 - 429
    Pulls - 8 x 1 - 473
    High Bar GMs - 2 x 5 - 243
    Zercher Rev. Lunge - 133
    Neutral Grip Pullup - 3 x 5

    Can't really get much done at POS gym. In and out basically. Bars are pure garbage
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #268
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    1-16-2010
    ME Upper
    1 board - 1RM - stopped at 415
    CG 3brd - 3RM - stopped at 425
    Wide Pullups - 5 x 4
    Cable Curls - 1 x 10,10,10, 8 - 70, 100, 130, 170
    Rope Pushdown - 3 x 12 - 160
    Rear Delt Deck - 4 x 10 - 8 setting
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #269
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    1-17-2011
    AM Upper GPP
    Mini Band pushdown - 3 x 33
    Monster Mini Pull Apart - 3 x 20
    Wide Pushup - 3 x 20

    PM BW: 226.25
    DE Lower
    Wide Below Parallel Box Squat - 14 x 2 - 320
    Below knee Rack Pull - 7 x 4 - 215 vs quadded minis
    Straight Leg Pull Thrus - 5 x 10 - 137.5, 147.5, 157.5, 172.5, 182.5
    V-bar Cable Rows - 5 x 8 - 205, 220, 235, 250, 265
    Machine Leg Press - 2 x 10 - 385
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #270
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    1-18-2011
    Walking x 40 mins

    1-19-2011
    Walking x 40 mins

    BW 224.25
    DE Upper
    Speed Bench - 9 x 3 - 185 vs minis
    Strict OH Press - 3 x 7 - 165
    Rolling DB Extensions - 3 x 8 - 70s
    Neutral Grip Pullup - 5 x 6
    Machine Flys - 4 x 10 - 6,8,10,12 setting
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #271
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    1-20-2011

    Walking x 40 mins

    PM BW 223.25
    SE Lower
    Narrow Low Bar Squat - 3 x 4 - 460 (shut it down, form was terrible)
    Oblique Cable Pulls - 2 x 8 - 170
    Cable Abs - 3 x 15 front (150), 2 x 15 from behind (2 x 15), focusing on eccentric
    Straight Bar Cable Rows - 4 x 5 - worked up to 180

    Terrible session. Need to work on stretching more and increase my GPP. Lower Back was very tight from the rack pulls and caused GMing out of the hole in the squat. Weight Loss is taking a hit on my squat already.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #272
    Skinny Feet Kiff's Avatar
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    Stretching is underated i need to do more but man it is dull.... Good work mate.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  23. #273
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    It is dull lol

    1-23-2011
    PM BW 226.0
    ME Upper
    Wide Illegals - 3RM - stopped at 350
    Throat Press - 5RM - stopped at 225
    Superset 1: 3 sets
    a) Rope Pushdown x 10 - 190
    b) Side DB Raise x 12 - 35
    c) Machine Fly x 10 -12 setting
    Superset 2: 3 sets
    a) BB Curl x 5 (95,105,115)
    b) Light Band Pull Apart x 10
    Cable Abs Front and Back - 5 x 10 each - 105
    Rev BB Curl x 8 - 95
    Last edited by BloodandThunder; 01-24-2011 at 08:14 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #274
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    New outline. Going to be coaching a lot in the next ten weeks, so I'm trying to simplify training. Also want to do a mock raw meet in 12 weeks.

    ME Bench
    Wave Wide Illegals, Floor Press, Dead Press, and 1 board from 3RM to 1RM over the 12 weeks.
    CG Mid-range work. I'm keeping rack lockouts to only 1 time/4 weeks. So Rev. Band or 2/3 board. Throat Press for 3/5RM another substitute.
    Low Volume Upper Accessory (no rowing/vertical pulling)
    Light Abs

    Deadlift Emphasis
    Low Volume Box Squat
    Ortmayer/Magnusson Routine (want to get back to pulling off the floor primarily)
    High Volume leg accessory (GHRs, Leg Press,etc.)
    Low Volume lat work (Rows, Pullup/chinup/pulldown)
    Heavy Abs

    DE Bench
    Speed Bench waved with different resistance (deload every 4th)
    Paused Bench supplement (db press/wide illegals)
    OH Press
    High Volume Accessory (no lat work)
    Light Abs

    Squat Emphasis
    Squat - Following Rep Scheme over 11 weeks: 6/5/4/ME/5/4/3/2/ME/Deload/3 (pick volume on Prilepin table), ME will be a squat alternative
    GMs
    High Volume Lat and Erector work
    Heavy Abs

    Want to weigh in at 100kg with no cutting effort for the mock meet and do 600-420 (paused)-600 with a Q-bar, knee sleeves, and wrist wraps. My best recorded raw lifts to date raw would be 575 squat, 400 bench, who knows what conventional DL (Did a 585 with Reverse Greens, so around 545), done around July. First time in a while I'll have done a large mesocycle with purely raw emphasis. See what I can do without peaking. Also would like to hit some PR's on ME days at a much lighter training weight (low 220s vs mid 230s).
    Last edited by BloodandThunder; 01-29-2011 at 03:46 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #275
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    1-24-2011
    AM GPP Upper
    Pushups - 3 x 20
    Mini Band Pushdown - 3 x 33
    Monster Mini Pull Apart - 3 x 20

    Walking x 60 mins

    PM BW 223.6
    DL Emphasis
    Conventional Pulls
    4 x 4 - 420
    2 x 2 - 480 w/ belt
    1 x 8 - 420 w/ belt (12,000 lbs working volume)

    Front Squat
    1 x 8 - 135
    1 x 8 - 185
    GHR - 2 x 8 - Light Band
    Nautilus Leg Press - 2 x 12 each leg - 220, 260

    Neutral Grip Pullup - 5 x 5
    Cable Vhandle Row - 5 x 10 - 195, 210, 225,240,255

    Side Oblqiue Pushdown - 3 x 10 each side - 140
    Ab Wheel - 1 x 10
    Last edited by BloodandThunder; 01-24-2011 at 10:23 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

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