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Thread: BloodandThunder's Journal

  1. #326
    THE 800 QUEST NickAus's Avatar
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    Dam caps lock.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #327
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    It was pretty easy too.

    4-5-11
    Walking x 40 mins

    PM BW: 218.5
    DL Deload and Assistance
    DLs - 3 x 5 - 295 (50%)
    Cable Abs - 5 x 10 - 100
    Cable Rows - 5 x 10 - 200, 220, 240, 220, 200
    Nautilus Leg Press - 5 x 20 - worked up to the stack
    GHR - 5 x 10
    Hyperextensions - 5 x 10 - 25 on chest
    Mini Band Hip Abductions - 5 x 10
    Farmer DB Shrugs (thick bar) - 5 x 10 - 100s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #328
    THE 800 QUEST NickAus's Avatar
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    Gotta love the "easy" PR's!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #329
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    PRs easy or not are always welcome lol

    4-7-11
    Walking x 40 mins

    PM BW 219.8
    RE Upper
    Wide Illegal Bench - 3 x 8 - 305
    Bradford Press - 3 x 8 - 115
    Cable Curl - 3 x 8 - 72.5
    Face Pulls - 4 x 15 - 72.5
    Throat Press - 5 x 5 - 175
    Ab Wheel - 3 x 20
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #330
    THE 800 QUEST NickAus's Avatar
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    Strong illegal wides.........my best was 315 x5.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #331
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    Yea I like to test them now and again.

    4-10-11
    20 min SS Cardio

    PM BW: 220.2
    Squat Deload - 3 x 5 - 295 (50%)
    Pendlay row - 5 x 5 - 225
    Pullups - 8,7,6,5
    Hypertextension - 2 x 15 - 45 in chest
    Band Leg curl - 4 x 15 each leg - light band
    Upper Oblique Pushdown - 4 x 10 each side - 57.5 setting

    End of Cycle Report:
    BW is on track. 2 lbs/month has been easy. Now have to kick in GPP/Cardio as lowering calories will be too rough. Squat hasn't taken a hit and I'm working on perfecting my raw stance. DL is moving nicely as is bench.

    New Cycle:
    Week 1: Staggered volume up to 85%. Week 2: Volume up to 95%. Week 3: Low end volume with 70-80%.
    Week 4: Light workout then Evaluation Day. Would like to be weighing 218 consistently by end of April.
    Last edited by BloodandThunder; 04-11-2011 at 09:01 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #332
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    4-11-11
    Walking x 40 mins

    PM BW 220.5
    SE Upper
    Paused Competition Bench - 1 x 5, 1 x 4, 3 x 3 - 285, 315, 345
    CG Floor Press - 5 x 3 - 305
    Rope Pushdown - 4 x 15 - 95 setting
    Side Raise - 4 x 10 - 35 dbs
    BB Curl - 3 x 8 - 95, 110, 125
    Pallof Press Hold - 3 x 20 secs each side - 35
    OH Pallof Press Hold - 2 x 20 secs - 25
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #333
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    4-12-11
    Walking x 40 mins

    GPP Upper - 3 rounds each:
    Pushup x 20
    Mini Band Pushdown x 30
    Monster Mini Pull Apart x 20

    PM BW: 220.2
    DL
    Paused Olympic Squat - 8 x 3 - 120 kg (guestimated 55%)
    Defict Pull - 3 x 3 - 425 beltless
    6" Block Pull - triples - worked up to 505 (focusing on hip extension)
    Superset x 3: GHR x 15, Hyperextensions x 15 x 45 on chest
    Superset x 3: Wide Pullup x 8, Front Cable Ab Pulldown x 10 x 80
    Superset x 3: Cable Row x 10 (200+20 each set), Back Cable Ab Pulldown x 10 x 100

    This week, working up to 3x3 with around 85% then working up to ME work next week. Third week will be a few doubles with 70-80% then week four will be an Evaluation Day. I expect a big DL PR conventional style.
    Last edited by BloodandThunder; 04-13-2011 at 11:51 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #334
    THE 800 QUEST NickAus's Avatar
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    Nice day..............AM and PM I love those days.

    When off work I like to do my main movement at 2 PM then assistance at 7 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #335
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    Quote Originally Posted by NickAus View Post
    Nice day..............AM and PM I love those days.

    When off work I like to do my main movement at 2 PM then assistance at 7 PM.
    Once it gets warmer here I like to do morning GPP or cardio. It's almost hill sprint season! However, during winter, not so much lol
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #336
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    4-14-11
    Walking x 40 mins

    PM BW 220.2
    20 mins SS Cardio

    DE Upper
    Speed Bench (3 grips) - 3 x3,3,3 - 185,205,225
    CG 4 board - 3RM - stopped at 500
    Strict OH Press - sets of 5 - 135,145,155,165,175
    Face Pull - 5 x 15 - 80 setting
    Rolling DB Ext - 3 x 8 - 80 lbs
    Hammer Curls - 3 x 8 - 55
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #337
    THE 800 QUEST NickAus's Avatar
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    Strong CG 4 board!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #338
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    Hoorary for short arms!

    4-15-11
    Walking x 40 mins

    PM BW: 218.2 !
    Squat
    Narrow Squat - 1 x 3, 4 x 3, 1 x 8 - 425,455, 345
    Pendlay Rows - 5 x 5 - 225
    Snatch Grip RDLS (paused at below knee) - 3 x 8 - 205
    Pullup - 1 x 6,5
    Pull Through - 3 x 15 - 72.5,80,87.5 setting
    Side DB Bend - 3 x 8 each side - 130 db

    Bad workout, very humid so squats were slipping. 5th workout in 6 days on a caloric deficit.
    Last edited by BloodandThunder; 04-18-2011 at 03:27 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #339
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    4-18-11
    Walking x 30 mins

    PM BW: 220.4
    ME Upper
    Competition Bench - 3 x 2 (paused), 1 x 1 (paused) - 365, 385
    CG Dead Press - 5 x 2 - 365
    Side DB Raise - 4 x 10 - 40 db
    Farmer Handle Thick Grip Shrugs - 3 x 20 - 100s each hand
    Rope Pushdown - 4 x 15 - stack + plate
    Curls - 1 x 6,6,6,8 - 115, 125, 135, 95
    Ab Wheel - 5 x 10
    Last edited by BloodandThunder; 04-21-2011 at 06:38 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #340
    THE 800 QUEST NickAus's Avatar
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    Solid work T Rex!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #341
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    T-Rex dislikes Deadlifts though

    4-20-11
    Walking x 20 mins

    DL
    PM BW: 218.3
    Paused Oly Squat - 7 x 3 - 300
    ME DL - singles - 505, 505 (sumo), 545
    6" Pulls - 3 x 2 - 495
    Superset 1 x 3 sets - Wide Pullups (9,8,8) - Front Ab Pulldown x 15 x 80 setting
    Superset 2 x 3 sets - Cable Rows x 8 (220, 240, 260) - Back Ab Pulldown x 10 x 100 + plate
    Superset 3 x 3 sets - Hyperextensions x 15 (25 behind head) - GHR x 10 (25 on chest)
    Batwings - 3 x 5 paused at chest 2-3 secs - 60s
    Last edited by BloodandThunder; 04-20-2011 at 06:22 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #342
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    4-20-11
    Walking x 40 mins

    4-21-11
    Walking x 40 mins

    Long Hill Sprint x 10

    PM BW: 218.0
    DE Upper
    Ab Wheel - 3 x 15
    Speed Bench 3 grips - 3 x 3,3,3 - 185,205,225
    Strict OH Press - 3RM - stopped 210 (from chest each rep)
    Throat Press - 5 x 5 - 185
    Face Pull - 5 x 15 - 80 setting + plate
    Hammer Curl - 3 x 10 - 55s
    Iso Lateral Incline Press - 1, 2 x 8 - 2pps, 3pps
    Last edited by BloodandThunder; 04-22-2011 at 07:00 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #343
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    4-23-11

    Squat
    Narrow Low Bar Squat - worked up to 500 x 1
    Pendlay Rows - 5 x 4 - 120 kg
    Dimel Deads - 3 x 20 - 100 kg
    Neutral Grip Pullups - 4 x 5
    Front Squat Style Reverse Lunge - 3 x 8 each leg - 135
    Back Extensions - 2 x 20 - BW

    Lower Back was not cooperating so shut down squats then did some non-spinal loaded accessory work
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #344
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    4-25-11
    Walking x 40 mins

    PM BW 223.5 (crazy bloat from weekend)
    SE Bench
    Comp Bench - 4 x 3 - 325 paused each rep
    CG Rev Band Bench - worked up to 405 x 3
    Wide Pullups - 1 x 10,9,8,7,6
    Cable Curls - 4 x 8 - 57.5 + 7.5 each set
    Side DB Raises - 3 x 10 - 45s
    Rope Pushdown - 4 x 12 - stack + 2 plates
    Thick Farmer Handle Shrugs - 1 x 25,23,25 - 100s
    Ab Wheel - 1 x 12, 12, 12, 14
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #345
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    4-26-11
    Walking x 40 mins

    AM Upper GPP
    Circuit x 3
    1) Wide Pushups x 20
    2) Mini Band Pushdowns x 30
    3) Quadded Mini Pull Aparts x 20

    PM BW - 221.3
    DL
    Paused Oly Squat - 6 x 3 - 325
    Speed Pulls vs minis - 7 x 1 - 185
    Cable Rows - 5 x 8 - 220, 240, 260, 240, 220
    Front Ab Pulldowns - 3 x 15 - 80 + plate setting
    Back Ab Pulldown - 3 x 8 - 120 setting
    Hyperextensions - 3 x 15 - 35 plate behind head
    Last edited by BloodandThunder; 04-26-2011 at 06:19 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #346
    THE 800 QUEST NickAus's Avatar
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    Looking good.........bet those speed pulls were FAST
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #347
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    Quote Originally Posted by NickAus View Post
    Looking good.........bet those speed pulls were FAST
    i bet!

    Would be good to see some vids!
    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. #348
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    I'll be filming more stuff starting next week when I move gyms. Evaluation Day next week but I'll be doing speed DL cycles against resistance for a while.

    4-27-11
    Walking x 40 mins

    Long Sprints x 10
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #349
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    4-28-11
    Walking x 70 mins

    AM SS Cardio - 20 mins
    Lower GPP
    Ave. Band GMs & Thoratic Ext - 2 x 10
    Mini Band Leg Curl & Leg Ext - 2 x 20
    Mini Band Hip Abduction & Adduction - 2 x 20

    DE Upper
    Speed Bench 3 grips - 3 x 3,3,3 - 185, 205, 225
    Strict OH Press - stopped at 225 x 1 (PR)
    Super Set - Throat Press - 5 x 5 - 195 & Hammer DB Curl - 3 x 8 - 60s
    Super Set - Neutral Pullups - 1 x 8,6,5,5 & Face Pulls - 2 x 15, 2 x 10 - 87.5 setting
    Ab Wheel - 1 x 20, 15, 15

    Started to add 5g creatine mono and 2g beta alanine preworkout today. Shooting for 2 sprint workouts and at least 2 SS cardio sessions a week
    Last edited by BloodandThunder; 04-28-2011 at 11:30 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #350
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    4-29-11
    Walking x 60 mins

    SS Cardio x 30 mins
    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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